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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 MARCH 2018 | betternutrition.com

EATING CLEAN
7upgrading your diet
HEALTHY TIPS for

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YOUR LIVER

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Here’s WHAT TO EAT if You Have

AUTOIMMUNE ISSUES P. 62
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NE

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march2018CONTENTS/ VOLUME 80 | NUMBER 3

50
From vitamin
deficiencies to
Lyme disease,
here’s a look at
hidden causes
of dementia.
62
This Red Curry
Cauliflower
is a delicious
way to quell
inflammation.

features
38 Eating Clean
Spring is the perfect time to ditch
the junk in your diet and replace it
with nourishing whole foods. And
according to Liana Werner-Gray,
author of The Earth Diet, it’s easier
than you think.
46 Boost Your Liver Health
Give this hard-working organ some love
with our top 5 cleansing supplements
departments
10 TREND WATCH
A Force for Good
Concerned about inequality and the
environment? Meet Certified B Corps—
for-profit companies that make it their
mission to be a force for good.
22 HOT BUYS Springtime Selections
Food, beauty, and supplement products
that we’re excited about this month.
56 NATURAL BEAUTY Skin Detox
Detoxifying products that can help get
your skin back on track.
58 AROMATHERAPY RX Spring Clean
with Essential Oils
Keep your home sparkling without the
harsh chemicals.
60 THE WISE FATBURNER Resolution
Reboot

and 10 liver-supporting foods.
48 Probiotics 101
Get the scoop on key strains of
these good gut bugs and their
uses with our handy chart.
50 10 Reversible Causes
of Dementia
An Alzheimer’s diagnosis is
frightening—and it may also be
incorrect. Here’s a look at 10
underlying (and fixable) issues that
may be at the root of dementia.
24 CHECK OUT The Right Way to
Take Melatonin
When it comes to this potent natural
sleep aid, how and when you take it are
the keys to success.
30 7 WAYS Breathe Better
Simple strategies to clear congestion
and keep the air flowing.
34 ASK THE NATUROPATHIC DOCTOR
Word of Mouth
The importance of oral health to
overall wellness.
COVER PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
How a fitness trainer got a new start by
changing her approach to nutrition.
62 EATING 4 HEALTH Eating to Beat
Autoimmune Disorders
Six powerful foods to tame inflammation
and balance the immune system.
66 ASK THE NUTRITIONIST
Unscrambling Egg Labels
What to look for when buying our
favorite breakfast staple.
70 HEALTHY DISH Spring Peas
These emerald gems shine in our
Spring Fresh Pea Soup.

66 71 SHOPPING CART Product Spotlights

Looking for just the right supplement?
We have a few suggestions for you.
How to find the
healthiest—and 72 80 YEARS YOUNG Better Nutrition
most humane—
eggs. in the 1950s, Part 1
In the spotlight this month: Gelatin
Molds, a hot food trend of the ’50s.

4 • MARCH 2018
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editor’sNOTE
YO U R G U I D E T O N AT U R A L L I V I N G

Love Your
Editor in Chief Nicole Brechka
Creative Director Rachel Joyosa
COMING Executive Editor Jerry Shaver
NEXT MONTH Associate Editor Elizabeth Fisher

Liver
Copy Editor James Naples
Beauty Editor Sherrie Strausfogel
Research Editor Sam Russo, ND, LAc
Best of Natural Contributing Editors Vera Tweed, Helen Gray
Beauty Awards Contributing Designer Rachel Pilvinsky
It’s our 10th
Contributing Writers Jeannette Bessinger, CHHC,
When is the last time you thought about your liver? Unless Anniversary! Don’t Jonny Bowden, PhD, CNS,
miss this special issue, Cheryl Cromer, Kim Erickson, Liana
you have a disease such as hepatitis C or cirrhosis, you may Werner-Gray, Emily A. Kane, ND,
featuring a timeline LAc, Chris Mann, Melissa Diane
never think about it. But if you want to feel lighter, have more of beauty trends from Smith, Lisa Turner, Neil Zevnik
energy, and improve other nagging health issues such as the past decade and Production Director Mark Stokes
frequent headaches and skin irritations, it’s time to give your our exclusive guide
liver a little love. It is the largest organ in the body, after all. to standout natural Editorial Offices 512 Main Street, Suite 1
El Segundo, CA 90245
beauty and personal 310-873-6952
“Today, we are exposed to more than 80,000 chemicals
care products.
that didn’t exist 100 years ago,” says health writer Kim Erickson, Group Publisher Joanna Shaw
author of “Give Your Liver a Boost” on p. 46. “Our bodies Bob Harper: 800-443-4974, ext. 708 jshaw@aimmedia.com

were not designed to process these chemicals.” We don’t have From Paleo to Associate Publisher Bernadette Higgins
561-362-3955 bhiggins@aimmedia.com
much control over our exposure to these toxins—they lurk High Carb
Acclaimed for his Midwest Ad Manager Lisa Dodson
everywhere, from the air we breathe to the products we 800-443-4974, ext. 703 ldodson@aimmedia.com
work as the trainer
use. But supplements can help bridge this gap by supporting on The Biggest West Coast & Mountain Ad Manager Cindy Schofield
310-456-5997 cindyschofield@earthlink.net
optimum liver function, essentially giving the overburdened Loser, Harper suf-
Retail Development Group 2400 NE 65th Street, Ste. 623
liver a much-needed helping hand. fered a heart attack Fort Lauderdale, FL 33308
I can say from personal experience that liver-friendly herbs at 51. Find out how it 800-443-4974, ext. 702
changed his attitudes
and nutrients work. I started taking milk thistle, one of Director of Retail Sales Joshua Kelly
to nutrition and life.
the herbs mentioned in Erickson’s article, several years ago. 800-443-4974, ext. 702 jkelly@aimmedia.com
Plus, win a copy of
I noticed that my skin looked clearer and brighter, and my his new book! Marketing Designer Judith Nesnadny
jnesnadny@aimmedia.com
PMS symptoms decreased. One of the liver’s main jobs is to
Accounting & Billing Yolanda Campanatto
help the body process hormones. So it makes sense that any 310-356-2248 ycampanatto@aimmedia.com
liver-supportive nutrient can help improve hormonal imbal- GET MORE AT Marketing Coordinator Carl Kurdziolek
betternutrition.com 816-216-7663 ckurdziolek@aimmedia.com
ances. I’ve also used artichoke supplements (artichokes are
one of the best foods for your liver ) and had similar results.
The best way to love your liver (and all other organs, for
that matter) is through whole foods. Liana Werner-Gray,
author of “Eating Clean” on p. 38, is a great example of the
Chairman & CEO Andrew W. Clurman
healing power of nutrition. Her story of overcoming food Senior Vice President, Treasurer, and CFO Michael Henry
Chief Innovation Officer Jonathan Dorn
addiction and a lymphatic tumor is incredibly inspiring and Vice President, Controller Joseph Cohen
motivating. “Wanting to save my life finally gave me the Vice President, Research Kristy Kaus
Vice President, IT Nelson Saenz
motivation to defeat my cravings and break my vicious junk Boulder Human Resources Director JoAnn Thomas
food addiction,” says Werner-Gray, who published her first Chocolate AIM Board Chair Efrem Zimbalist III
Raspberry &
book, The Earth Diet, based on her experiences and nutrition Goji Berry Fool
philosophy. Her nutrient-dense recipes are designed to This sumptuous treat
satisfy cravings for fast food in the healthiest way possible. tastes decadent, facebook.com/ twitter.com/
She shares two of them here (Beet Juice and Superfood Kale but it’s filled with BetterNutritionMagazine betternutrition
things that are good
Salad), excerpted from her second book, 10-Minute Recipes. pinterest.com/ instagram.com/
for you! bnutritionmag betternutritionmag
Give these liver-cleansing and diet upgrades a try, and let
me know what you think!
SIGN UP
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6 • MARCH 2018
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Body Shaping & Cleansing Ad Guide
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B Corp movement, the company markets European brands such
as natural hair color by Herbatint, a Certified B Corp.

What It Takes
More than 2,300 companies worldwide have earned the B Corp
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the environment, and compensating employees fairly. For example,
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reassuring note, that this
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To find B Corps or check if a company is certified, look under
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10 • MARCH 2018
 trendWATCH
ROUND-THE-CLOCK
essentials
Iodine Deficiency
Reduces Chance
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The first study to investigate the link between
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ate deficiency reduces the odds of getting pregnant.
“Our findings suggest that women who are thinking of
becoming pregnant may need more iodine,” said James
Mills, MD, study coauthor at the National Institutes of
Health. “Iodine requirements increase during pregnancy,”
he added, “and the fetus depends on this mineral to
make thyroid hormone and to ensure normal brain
development.” Among 467 women in the study,
nearly half were either mildly or moderately
deficient, and almost 2 percent had a severe
deficiency. Sea vegetables, especially kelp,
are very rich iodine sources, and iodine is
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Ginkgo Improves Stroke Recovery

Medically supervised recovery from an ischemic stroke, the
most common type, can be improved with ginkgo supplements
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trendWATCH
the Passion
behind the Product
Superfoods with Soul
How Natierra founder Thierry Ollivier went beyond
Fair Trade to create a unique marriage of business and
social responsibility ///By Neil Zevnik
You’re probably familiar with Himalayan
pink salt. And you’ve undoubtedly sampled
goji berries, one of the most popular
“superfoods” at natural foods stores.
But you probably didn’t know that it was
Thierry Ollivier who first introduced
those products to the American market.
A native Parisian who adopted the
U.S. as his home in the 1990s, Ollivier has
spent years traveling the globe to seek
out new and intriguing foods—always
with an eye to sustainability and social
responsibility. Recent rainforest excursions
led to the discovery of yacon, a tuberous
root used for sweetening that the National
Institutes of Health say “may be effectively
used as a dietary supplement to prevent
and treat chronic diseases,” and sacha
inchi, a nut-like seed that’s packed with
protein, all eight amino acids, and a
healthy dose of plant-based omega-3s.
At every stop along the way, Ollivier
has remained determined to give back
to the communities that produce these
unique foods. Social impact continues to
Neil Zevnik is a private chef in Los Angeles who tends to the culinary needs of the rich and famous; blogs about food, nutrition, and the environment for The Huffington Post; and
volunteers with marine mammal rescue whenever he can. Learn more at neilzevnik.com.
16 • MARCH 2018
be a primary goal for his company, Natierra.
“We participate in 1% for the Planet initia-
tives, in after-school projects in Argentina;
we sponsor families in Peru so they can
receive free healthcare, and we buy Fair
Trade where possible,” he says. “We say it
in our tagline, ‘Superfoods with Soul.’”
But it was his quest to enable a
sustainable dried-fruit industry in Haiti,
specifically to prevent local mangoes from
going to waste, that led Ollivier down
the path to his passion. His team adopted
a state-of-the-art freeze-drying process
that maintains the nutrient density and
attractive shape of the fruit, and then
employed local workers to harvest and
prepare it. But that was just the beginning.
The Passion
During one of his trips to Haiti, Ollivier was
confronted with a shocking and brutal
reality: women and children were making
and eating “cookies” out of mud to trick
their stomachs into feeling full. Suddenly,
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“Businesses can do much bigger things than
profit and dollars, can have a higher purpose
than just making money,” says Natierra
founder Thierry Ollivier.
jobs was simply not enough. “I freaked
out,” he says, “I told my team ‘We can and
must do better than dirt.’”
And thus was born Ollivier’s “Feed
A Soul” and “Buy One Bag, Feed One
Child” initiatives. Partnering with the
non-profit Convoy of Hope, Natierra
provides a nourishing meal for a Haitian
child for every bag of product sold. The
PHOTOGRAPHY: (BOTTOM LEFT) PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
meals are offered in schools, thereby
encouraging local education and job
preparation while fighting hunger
and poverty. The goal is to provide
one million meals by the end of 2018.
And it’s not only the Haitian children
and their parents who benefit, as Ollivier
is quick to point out. “It’s changed my
life and the lives of my entire team. It’s
not about selling our products anymore;
it’s how many kids we’re feeding. I keep
those mud cookies in my office to remind
me that businesses can do much bigger
things than profit and dollars, can have a
higher purpose than just making money.
This is how business can change the
world for the better.”
That sure works
for me. Eat healthy
foods and feed a
hungry child—and
change the world
one small act at a time.
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trendWATCH
COOKING WITH HER KIDS
How does cooking with
your daughter Rain
inspire creativity?
She is such a great little
sous chef. It’s fun for me
to have a partner in the
kitchen. We’ll do, let’s say,
a Taco Tuesday, or we’ll
play chef, and we pretend
like her dad and her little
brother are coming to
her restaurant. She’ll put
on her little apron that
matches mine and she’s
got a miniature knife. She’s
10 years old, and she has
incredible skills from chop-
ping to sautéing. She has
an amazing palate as well,
and I think that’s from
exposing her to different
types of cuisine.
What types of nutrient-
rich fare do you pre-
pare and eat together?
My husband is French, so
we eat a lot of fennel. Rain
and I make a beautiful fen-
nel apple salad with celery,
lemon, and olive oil. I’ll do
lots of shredded carrots,
and I’ll put sunflower
seeds in there with a nice
vinaigrette dressing. I defi-
nitely like to eat seasonal
foods. For summer, we’ll
Burke-Charvet recently launched a fitness app, Brooke Burke Body (BBBody),
which is available on iTunes, Google Play, and Amazon. The app allows fans
to work out together with Brooke anytime. From her backyard to the beach,
BBBody features renowned trainers and workouts done with Burke-Charvet.
18 • MARCH 2018
In the Spotlight:
Brooke Burke-Charvet
The reality-show winner, blogger, author, fitness instructor,
and mom makes healthy food the focus of her every endeavor
///By Chris Mann
grill fish or roast chicken or
do a salad with blackened
salmon on top. I think if
you understand food, and
you are not afraid to try to
prepare certain meals and
to start with something
that’s less challenging,
you really can figure out a
healthier way of feeding
your family. Keep it color-
ful, keep it simple.
Any tips on getting kids
to eat healthy snacks?
I try to play a game with
my kids to eat the colors
of the rainbow. “Did you
eat anything purple
besides grapes? Have you
ever tried an eggplant?
What shades of green did
you find?” They sort of
understand that value and
that energy. I think that
lesson is important
because they know
they’re going to grab a
colorful piece of fruit. I
have a snack jar for my
kids that’s not full of
junk. I say, “Make sure
you grab a piece of fruit
and stick it in your lunch
and then grab something
that’s a little bit more fun
so there’s a balance.” My
refrigerator is full of fresh
food with to-go options.
And hard-boiled eggs are
fun for school—and easy!
How do you use food
to stay fit and connect
with your sense of
well-being?
I avoid all the packaged
stuff and refined sugars
and bad fats—but I prom-
ise you I eat. I eat olive
oil. I eat avocados. I drink
wine. On Sunday nights
I’ll make pasta and enjoy it
with no guilt, and then I’ll
get back on my program.
I’m always telling people
to give yourself a little
bit of a cheat day. I write
a lot on Modern Mom
about designing a way of
eating that you enjoy and
that works for your body.
Design something you can
sustain, then give yourself
a break once a week. Get
it out of your system. Do
something active. We’re
so stuck on these extreme
diets—but I believe it’s
easier to just develop
a lifestyle of health and
wellness all
year long.
When Brooke Burke-Charvet calls health
and fitness “a huge part of my life,” she
means it. The former Dancing with the
Stars winner incorporated her Booty Burn
workout into a winning sales pitch on
Celebrity Apprentice, netting her charity,
Operation Smile, $50,000. And she’s
continued to shine a light on stories of
triumph as host of Chicken Soup for the
Soul’s Hidden Heroes.
But the brunette beauty, 45, draws
much of her energy by sharing her passion
in her Malibu-based fitness studio and
kitchen. “I’ve been teaching my Booty Burn
fitness class for five years, and I love it,” she
says. “It’s so fulfilling, and it’s such a great
group of women and such a gift to be able
to inspire people. The fitness part is valu-
able, but the spiritual and the health part is
so much more important than just vanity.”
The mom of four also approaches meal-
making with purpose—often with the help
of her children, especially daughter Rain. “I
don’t have an education in the kitchen, but
I’m sort of taught and powered by a family
of six,” she says. “So even if you’re a home
chef, you can’t be afraid to try new things.”
Burke-Charvet also has a podcast, The
Brooke Burke Show, which she describes
as “an unvarnished continuation” of her
2012 book by the same title. “I’m covering
everything from health, wellness, and
fitness to inspirational people, love, family,
and relationships. It’s very uncensored
and I want to stay humorous at
times, because I think we have
to laugh a lot along the way. And
it’s kind of how I dance through
the chaos of my life.”
Chris Mann is a celebrity wellness and fitness writer,
natural health brand storyteller, entertainment
author and journalist, and digital-content producer
(ChrisMann.tv).
 COOKING
WITH
COLLAGEN MAKES EATING HEALTHY SIMPLE & DELICIOUS.

peanut
GLUTEN FREE
(Gluten-free, Grain-free, Egg-free, Soy-free, optionally Dairy-free and Nut-free) Makes 24

INGREDIENTS: HOW TO MAKE IT:

butter
CHOCOLATE ¾ cup sifted powdered sugar
TRUFFLE ½ cup creamy peanut butter or seed butter
3 tablespoons unsalted butter or dairy-free
butter, melted
4 tablespoons NeoCell Super Collagen
1¼ cups semisweet chocolate chips or
dairy-free chocolate chips
1 tablespoon vegetable shortening
Flaky sea salt
Line a baking sheet with parchment or waxed paper.
Combine the powdered sugar, peanut butter, butter,
and collagen together in a mixing bowl and mix until fully
combined. Divide the mixture into 24 equal-sized balls.
Place on the prepared baking sheet and refrigerate for
30 minutes.
Combine the chocolate chips and shortening in a
microwave-safe bowl and microwave on high power for
60-90 seconds or until most of the chocolate chips are
melted. Stir until smooth and glossy. Dip the truffles into

Recipe by the chocolate to coat and place back on the baking

sheet. Sprinkle the top with a small pinch of sea salt and
Carol Kicinski refrigerate for another 15-30 minutes.

For more Collagen infused recipes visit neocell.com/recipes

 ANCIENT NUTRITION
O TH TH MIS I INK O YO R EA TH?
For as l ng as huma s ave be n c o ng food over fi , b n roth—the m e in s ock o o es
other ise discar ed—has been a daily part o life, celebrated by ultures aro nd the world. Not only
does one broth ad depth of avor to recipes and meals, it also imparts sig ificant an broad health
benefits that are ow capturing the attention of millions. Bo e roth may b th “hottest trend in health”
t da even thou h it is centuries old. Could i be the missing link that you’ve been searchin for?

EB IT REND O R E F ALEO I ING

e t in that actors, profession l athle es, Another a dience tha is ueling he re” of the
e ecutives and television person lities all have bone brot movemen is the rapidly- rowing group
in co mon are hi h-performanc lifestyles. o of pe ple following a aleolithic-inspired ating
it is little wonder hat the media eems to be and lifestyle program. And its not just weekend
rep r i g a mo t ail on t c l b tie th t re warr rs a h rdcor nes a vocat t at are
ki g e br a ce tral co onen f their co ribu g to th gr w Rece t ta is s indicate
alth a d fitnes pr gr m. a id r d ographic of people is ”going aleo”
and e tim te that 54% ar women and 76 are
u will also see bon broth very well repres nted colleg e ucated. The wo ld of health an fitness
if you take a strol down the aisle of your loc l is ofte d minated by fad and trend ; however,
bookstore and a surp ising numb r of “broth all the data suggests that this is a moder -day
cafes” have opened up in New rk City as p ople phenomenon, based n ancient wisd m, that
are trading in the r morning cup of coffee for the is not oi g away any tim soon.
bene ts tha one br can d liver!

WHY ALL HE HYPE?

B n broth is t pically rich i protein, coll gen, gelatin, glucosamine,
chondroitin and key minerals often mis ing in diet. Thes vital nutrien s
support a wide ra ge of health benefit and body systems including:

He lth d o ifi tion, H lth d ibrant sk ,

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5
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that improves circulation via beet’s nitric
oxide-boosting properties. Many people also
report increased energy levels when taking
beet supplements. This version is made using
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22 • MARCH 2018
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checkOUT/ GUIDE TO CUT TING - EDGE SUPPLEMENTS
The Right Way to Take Melatonin
When and how you use this potent natural sleep aid matters ///BY VERA TWEED
I first heard of melatonin in the mid-1990s
after complaining to a friend that I wasn’t
a morning person. “Take melatonin,” she
said, as though it were the most obvious
thing in the world. At the time, a Newsweek
cover was touting the supplement as a
magic sleep bullet, and prominent signs in
windows of health food stores proclaimed,
“We have melatonin.” Excited that I might
become one of those people who savors
watching the rising sun, I started taking
it—but not for long.
I did fall asleep and wake up earlier,
but after a few days, I was living in a
mental fog, something I’d never experienced
before. When I stopped taking the supple-
ment, the fog lifted and I decided that
sunrises are overrated after all.
Fast-forward to my interview with
Michael Grandner, PhD, sleep expert
at the University of Arizona in Tucson,
and I understand what happened in my
personal melatonin experiment. With no
clue about how to use it, I took too much,
and I took it at the wrong time of day.
How It Works
“The body has many different 24-hour
or daily cycles that regulate everything
from cellular metabolism to insulin
function and hormone secretion,” says
Grandner. “The main function of melatonin,
from a circadian perspective, is to signal
the body that it’s nighttime.”
Unlike many other sleep aids, melatonin
is not a sedative. It’s a hormone that our
“The main function of melatonin,
from a circadian perspective, is to
signal the body that it’s nighttime.”
24 • MARCH 2018
bodies produce at night. Supplements can
boost our natural levels and help get our
body clock on track.
Supplements
“Melatonin isn’t like a drug, where
a higher dose is more effective,” says
Grandner. “If anything, lower doses tend
to be more effective.” He recommends
0.5–3 mg per day, although some people
may benefit from larger amounts.
Timing is equally important. “If you
take melatonin as your body is starting
to naturally produce it, you can potentially
jumpstart the system and get it to start
producing melatonin a little faster,”
Grandner says. “Your whole clock is
going to shift.” Melatonin generally
starts to rise about two hours before you
go to sleep, although the exact time
varies from person to person. When
taking a melatonin supplement:
* Start with 0.5 to 3 mg. If you experience
side effects, such as grogginess or a
headache, reduce the dose.
* Take melatonin about two hours
before you want to go to
sleep. If it doesn’t work as
you hoped, try taking it
a bit earlier or later.
* If you tend to wake
up during the night,
try a sustained-
release melatonin
supplement.
* Enhance your own nighttime melatonin
production by getting morning light,
which has a more beneficial effect on
your body clock than daylight later in
the day.
* For about two hours before bedtime,
stay away from digital screens and
other bright lights, which suppress
melatonin production.
Food Sources
You can also increase your body’s
melatonin levels by adding a few key
foods to your diet. Montmorency tart
cherries are the richest food source of
melatonin, according to an analysis of
various plants at the University of Texas
Health Science Center in San Antonio.
A British study of 20 people found that
drinking tart cherry juice significantly
raised melatonin levels and improved
sleep, compared to a placebo.
At Louisiana State University,
scientists found that drinking 8 oz.
of Montmorency tart cherry juice
SPRING
FORWARD.
INTO YOUR
PILLOW.
NEW LOOK!

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checkOUT

in the morning, and again 1–2 hours insomnia. Although juices contain much product
before bedtime, increased sleep time smaller amounts of melatonin than PICKS Natrol
by 84 minutes among people with supplements, they can exert beneficial Melatonin
Sleep 3 mg
effects on sleep.
Melatonin is also found in tiny quantities
in other plant foods, including coffee,
3 SLEEP-DISRUPTING although caffeine counteracts its sleep-
DEFICIENCIES inducing effects. Finnish researchers who
Solgar
Melatonin 3 mg
MAGNESIUM: A lack of this mineral examined how nutrition affects melato-
can disturb natural circadian rhythms nin noted, “It has been demonstrated that
Utzy Naturals
and interfere with the natural function some nutritional factors, such as intake of Micro
of melatonin. vegetables, caffeine, and some vitamins Melatonin
VITAMIN D: Low levels can lead to and minerals, could modify melatonin
insomnia and interfere with the production but with less intensity than
quantity and quality of sleep. light, the most dominant synchronizer of Tryptophan is a precursor to melatonin
melatonin production.” They identified B production, and is used as a natural remedy
IRON: Most common in pregnancy, vitamins, zinc, magnesium, and omega-3 for sleep. Food sources of tryptophan
an iron deficiency can underlie restless fats as nutrients that support naturally include fish, poultry, eggs, whole grains,
leg syndrome—uncomfortable sensations healthy melatonin levels. potatoes, bananas, dairy, and legumes.
in the legs or other body parts that
disturb sleep. Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and
other aspects of healthy living since 1997. She is the author of several books, including Hormone Harmony: How to
Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.

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7WAYS/ SE A SONAL TIPS & REMEDIES FOR HOLISTIC LIVING

7 Ways to Breathe Better

Simple, natural ways to clear congestion and irritants, and keep
the air flowing ///BY LISA TURNER

You can go weeks without food and days without water. But you won’t last even a few from the nasal cavities. You can find a
minutes without breathing. Even so, we tend to forget how important air is. Winter variety of nasal irrigation devices at
respiratory infections, sinus problems, allergies, pollution, asthma, and even stress and natural grocers or pharmacies. Try
tension can make it hard to breathe easy. If your breathing is anything less than deep a neti pot, a small ceramic pot specially
and full, try these seven tips to breathe better now. designed to irrigate sinuses, or a squeeze
bottle. Fill either one with 1 pint of
lukewarm distilled water mixed with

™ Hydrate and humidify. Cold air

and indoor heating can dry out
delicate respiratory tissues, exacerbating
respiratory illness and asthma, and
increasing the risk of sinus or upper
respiratory tract infections. In winter
months, or if you live in a dry climate,
use a humidifier—the warm, moist air
helps clear excess mucus from the lungs
and sinuses and lessens irritation of
the respiratory tract. Steam
vaporizers are inexpensive
and easy to maintain, and
Healthy
1 teaspoon of sea salt. Check the
health department guidelines
in your area; your tap water
can be used with essential
Tip! may contain low levels
One of the easiest ways
oils. Just add a few drops to breathe better is to of bacteria and protozoa
of eucalyptus, peppermint, retrain your body to that can stay alive in the
breathe in a way that
pine, or spruce essential oil improves respira- nasal passages and cause
to the medicine cup on the tory function. potentially serious infections
mister, and infuse your bed- in some individuals. During
room or office with healing scents. the day, keep nasal cavities clear
To prevent the growth of bacteria with sprays designed to moisturize and
and mold, be sure to clean your soothe sinuses. Look for formulas made
humidifier properly—use with xylitol, a sugar alcohol derived from
equal parts of warm water fruits and vegetables that’s been shown
and vinegar, and scrub to reduce the risk of sinus infections.
off residue with a soft
brush—and be careful not
to overhumidify, which › Use healing herbs. A variety
of herbs and supplements can
can lead to mold growth. ease congestion, combat allergies, fight
Stay well-hydrated to respiratory infections, and help you
keep the respiratory breathe easier. Butterbur, a shrub that
tract moist. If you’re grows in Europe and North America, has
sick of chugging been used for hundreds of years in tra-
water, try spiking it ditional medicine to treat cough, asthma,
with juice, lemon or and breathing difficulties, and it’s been
cucumber slices, or shown in studies to ease allergic rhinitis
electrolyte-enhanced and other respiratory issues. Look for
drink tablets or powders. tinctures and capsules standardized for
petasin and isopetasin, and choose a

š Flush it out.
Nasal irrigation,
a traditional Ayurvedic
treatment, has been used for
thousands of years to treat
congestion and sinus problems
by removing mucus
and debris
formula certified and labeled “PA-free,”
meaning it doesn’t contain liver-harming
pyrrolizidine alkaloids (PAs).
Additionally, medicinal mushrooms,
can help promote healthy respiratory
and lung function. And eucalyptus
contains myrtol and cineole, compounds
that have been shown to treat sinusitis
and bronchitis; look for it in combination

30 • MARCH 2018
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Helps maintain healthy
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 7WAYS
formulas with other respiratory herbs
such as grindelia, dong quai, skullcap,
mullein, ginger, peppermint, and
wild cherry bark. Or make your own
breathe-easy beverage: combine fenu-
greek, hyssop, juniper, and licorice, and
sip as a soothing tea.
œ Get moving. Exercise may not
sound appealing when you’re
feeling like it’s hard to breathe, but moving
your body can improve lung function and
capacity, and clear congestion. Start small:
take gentle walks or ride your bike. An
elliptical trainer or step machine is a great
way to exercise inside when cold weather
may exacerbate your symptoms. Work
your way up to more vigorous exercises, such
as skiing, racquetball, jogging, or dancing.
Aerobic exercise increases breathing rate
and works the heart and lungs, improving
their endurance and helping the body use
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oxygen more efficiently—which, in time,
improves breathing. Running and other
aerobic exercises also improve the tone
of the diaphragm and intercostal muscles,
which improves breathing. If you’re short
of breath from a virus, wait until you’re
well before exercising.
 Eat to breathe. A Mediterranean
diet—rich in fruits, vegetables,
legumes, whole grains, nuts, and seeds,
with moderate amounts of dairy, fish,
and poultry—has been shown to protect
against allergic respiratory diseases, and
diets rich in fruits and vegetables have
been shown to reduce asthma symptoms.
Other foods that boost respiratory health:
* OMEGA-3 FATTY ACIDS in fish, walnuts,
flax, and hemp are associated with
improved lung function and decreased
symptoms of asthma.
* APPLES, ONIONS, CITRUS FRUITS, AND TEA
are high in quercetin, an antioxidant
that reduces inflammation and helps
prevent sinus problems.
* TOMATOES contain lycopene, an antioxi-
dant that helps reduce asthma symptoms
and improves pulmonary function.
* CAYENNE PEPPER, GARLIC, ONION, GINGER,
and HORSERADISH break up congestion,
thin mucus, and clear excess mucus.
ž Take your vitamins. A handful
of common vitamins are critical
in preventing respiratory infections,
reducing the risk of allergies and asthma,
and improving pulmonary function.
Some of the best:
* VITAMIN E is important for immunity,
and has been shown to reduce allergic
airway inflammation and improve
pulmonary function. In the Women’s
 Health Study of 38,597 women,
the risk of developing chronic lung
disease was reduced by 10 percent in
women using vitamin E supplements.
* VITAMIN C, a powerful antioxidant, has
been linked to asthma prevention;
studies also show increased vitamin C
Ÿ Practice breathing exercises.
can reduce wheezing, improve
lung function, and protect against
bronchitis and sinusitis.
* FLAVONOIDS, a group of antioxidants
found in many fruits, vegetables, coffees,
and teas, have anti-inflammatory
properties and can reduce the prevalence
and severity of asthma and allergies.
Pycnogenol, a supplement that
contains a mixture of flavonoids, can
be especially effective, and has been
shown to increase lung function and
improve breathing.
* VITAMIN D protects against respiratory
infections and sinusitis, and low levels
of vitamin D have been shown to in line at the grocery store. The idea is to
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Follow Us On...
asktheNATUROPATHICdocto
Word of Mouth
Gum disease and other oral health problems can be a sign that
your body is out of balance ///BY EMILY A. KANE, ND, LAc
: My dentist told me that poor dental/oral health can increase the
risk for other diseases. Is this just an urban legend to generate
more dental business?
—Ryan K., Minneapolis
a: No, it’s not an urban legend at
all. The link between poor oral
health and cardiovascular disease has long
been established. And more recently,
researchers have been taking a great
deal of interest in the gut-brain axis,
which involves the connection between
intestinal health and mental health.
The good bugs that reside throughout
our bodies—including in the mouth—
work in many ways, largely by helping to
digest nutrients so they can be absorbed,
and also by helping to form enzymes and
neurotransmitters, including adrenaline,
cortisol, serotonin, and GABA.
This delicate balance of microbes
34 • MARCH 2018
ANSWERS TO YOUR HE ALTH QUESTIONS
in the mouth and rest of the digestive
tract can be thrown out of whack easily,
creating a range of health problems.
For instance, there is a lot of microflora-
disrupting junk out there posing as
“food.” I don’t want to sound judgmental,
but I’m always shocked when I walk into
a superstore and see aisle upon aisle of
fluffed-up, GMO-laced corn-carbs with
artificial flavorings. Protect your brain!
Don’t walk down these aisles.
Your Mouth Is Full of Bacteria
& Why It Matters
The mucosa-covered surfaces in your
mouth are prime targets for bacteria, and
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.
various types can be found on the throat,
tongue, teeth, and gums no matter how
healthy you are—especially Streptococcus,
Neisseria, Fusobacterium, and Prevotella
bacteria. Recent research shows that
Parkinson’s patients are low in Prevotella
bugs in their mouth and gut.
The mouth is subjected to constant
environmental changes, and any dis-
turbance in the mouth leads to changes
in microflora. When conditions are
disrupted, and the helpful bacteria are
outnumbered by pathogenic bacteria,
diseases can occur. Some of the same
bacteria that cause bad breath on the
tongue will cause periodontal disease
between the gum and the tooth surface.
To help restore bacterial balance to
your mouth and throat, probiotic formu-
las featuring Streptococcus salivarius
K12 are available. These are designed to
support your body’s key natural defense
system. In addition to probiotics, calcium,
magnesium, silica, zinc, vitamin C, and
CoQ10 are all important for oral health.
What Else Can You Do?
Brush and floss your teeth twice daily.
If your teeth are irregularly spaced,
also consider water-piking. Rinse your
mouth out right after eating anything,
even a small snack. Eat lively foods
(e.g., pickles, yogurt, kimchi) and raw
foods daily. Go easy on animal products,
or go vegan. Check it out. You might feel
even better!
Editor’s note: Read more about good bacteria
and probiotics on p. 48.
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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Collagen is one of the reasons our bodies
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to hold you together.
But what is collagen? Collagen is a
protein made up of building blocks called
amino acids and is so important that it
makes up approximately 30 percent of
all the proteins in the body, and different
bodily systems and organs need specific
proteins serving a variety of functions.
The truth is that collagen is literally '5-26+$;()RXQGHU
everywhere in the body, and when there’s
enough collagen in the body, then we
can “keep ourselves together” and are
humming along.
WHY MULTI-COLLAGEN
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Replace unhealthy protein powder with this.
Create a chia coconut collagen pudding.
Take several Tablespoons of collagen pre- and post-workout.

†
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.
38 • MARCH 2018
Spring is the perfect
W
hen I talk to people about the
importance of whole, nourishing
time to ditch foods, I speak from experience.
a diagnosis of stage 1 cancer in my lym-
phatic system. My immune system was
weakened, I was also diagnosed with

the junk in your

When I was 18, I struck out on my own chronic fatigue, and my blood work turned
for the first time, and that’s when I started up Epstein-Barr virus and warning signs
diet and replace it to indulge in junk foods. Chocolate with
dairy, refined white sugar, fast foods,
of leukemia. But even though I knew
sugar was destroying my health, all I
with nourishing fried chicken, pizza, cakes, cookies, could think about was my next fix.
whole foods gummy bears—I ate anything that I
felt like eating. And I quickly became and
I had to break this vicious cycle once
for all to restore my health, but the
by Liana Werner-Gray addicted, which led to the famil- thought of giving up ice cream,
iar ups and downs of eating burgers, tacos, and chocolate
unhealthy foods. Did for the rest of my life was
You might know the
You almost too much to bear.
cycle—eating sugar gives
Know? There must be a way, I thought,
Fresh juice is one of
you that wonderful rush, the quickest ways to enjoy these indulgences
to infuse nutrition
but then you come crashing into your body. in a more nourishing way
down and you try to escape without sacrificing flavor. And
the “low” by eating even more that’s when I started creating
processed foods. This vicious cycle recipes filled with nutrients like
usually develops into an extremely poor protein, vitamin E, and antioxidants to
relationship with food. replace my favorite processed foods.
Five years of unhealthy eating landed During my healing process, every
me in the hospital with a lump the size time an impulse popped up, I thought,
of a golf ball sticking out of my neck and “Okay, how can I fulfill this craving in a

MARCH 2018 • 39
healthful way?” And then I would make,
say, a chocolate-peanut butter cup using
real cacao powder and maple syrup Here are some of the foods I keep on hand at all times, plus tw
wo
instead of reaching for a Reese’s cup. of my favorite recipes to try, excerpted from 10-Minute Recipess.
Using this swap-out system, along
with juicing six times per day, I was
cancer-free in three months. The tumor k Almond butter Superfood Kale Salad
completely dissolved, I’m still cancer-free k Almond flour Serves 3
to this day, and my relationship with food k Cacao powder and cacao butter This is the salad that converted me to
has completely transformed. And if I can loving salads!
k Coconut oil
do it, you can do it too. k Honey 1 bunch kale, ribs and stems removed
k Maple syrup 1 avocado
Making the Change 1 Tbs. apple cider vinegar
When someone is struggling to get k Organic chocolate chips
1½ Tbs. flaxseed oil
healthier, I suggest two things. First, k Organic peanut butter ¾ tsp. salt
commit to having a glass of fresh juice k Organic vanilla ¼ cup nutritional yeast
every single day. This will take care of k Sea salt
5 Tbs. sunflower seeds
the basic nutrition your body needs to k Tigernut flour
energize and stay in the healthy zone. 1. Tear kale leaves into small pieces, and
Secondly, ask yourself, “What is my place in a large bowl.
biggest obstacle in terms of food?” What 2. Using your fingers, massage avocado
do you eat that you know isn’t good for into kale to coat.
you, but you just can’t resist the urge?
It could be anything from chocolate to 3. Add remaining ingredients, and stir
cheese to chips. Once you determine the (or continue to massage mixture with
culprit, seek out healthier upgrades. your fingers) until well combined.
The best way do this is to make
homemade, healthier versions of your GARLIC KALE SALAD: Add 2 tsp. garlic
favorite foods. If that seems too daunting, powder or minced garlic.
go to the health food store and buy KALE WRAPS: Wrap salad in brown rice
organic, non-GMO alternatives. This wrapper for portability.
simple act can help you get over the guilt
Per serving: 300 cal; 9g prot; 25g total fat (2.5g
associated with eating junk and put your Beet Juice sat fat); 17g carb; 0mg chol; 610mg sod; 8g fiber;
mind and body at ease. From there, it’s Serves 1 1g sugars
a process of continuing to refine your Beets are a great digestive cleanser.
eating habits. If you’re already eating This juice not only detoxifies the blood
the cleanest cheese possible, for instance, and liver, it also helps lift compacted
but still find that it’s a weakness, look waste from the bowel wall.
at how many times a week you eat it,
and commit to cut back. If you indulge 1 small beet
2 red apples
in cheese four times a week, make two
3 carrots
times a week your goal. This way, you aren’t 1 thumb-sized piece of ginger
cutting yourself off completely, but you ½ small lemon, peeled
are taking control of your food—instead
of letting your food control you. Juice all ingredients in your juicer.
Using this upgrade system, I shed Drink.
all the excess weight that I had gained
from processed foods and refined sugars, Per serving: 320 cal; 5g prot; 1.5g total fat
healed my body, and transformed my (0g sat fat); 82g carb; 0mg chol; 220mg sod;
relationship with food. 18g fiber; 54g sugars

40 • MARCH 2018

Personalize
Your Enzymes!
Are You a Keto Person? Pritikin? Atkins?
Your Digestive Enzyme Supplement Should Reect
the Foods You Actually Eat.
T he United States Department of Health
and Human Services reported, in
2014, that over 40% of adult Americans
experience frequent digestive complaints.
Because of this, millions now use digestive
enzyme supplements.
For over 50 years, however, enzyme
supplements have been “one size ts all.”
Because we eat in many different ways, this
makes little sense.
Enzymes digest foods by breaking
macronutrients—proteins, carbohydrates
and fats—down into their constituent parts.
However, they are not interchangeable.
Protease digests only proteins, lipase breaks
down only fats, and carbohydrase reduces
only carbs. People following an Atkins plan
eat twice as much protein and 6 times more
fat than those on a Pritikin type regimen.
Obviously, this means they need twice
the protein digesting activity and 6 times
more fat digesting power. Pritikin devotees,
meanwhile, need far more carbohydrase
enzymes. There is simply no way that the
same supplement can serve both plans
equally well.
Although Americans follow countless
dietary programs, each ts into one of eight
major, macronutrient proles. By applying
proprietary enzyme activity algorithms to
these proles, we’ve developed the world’s
only line of personalized digestive enzyme
supplements. We call them REAL-ZYMES,
and no matter what you eat, one is perfect
for you.
It’s Time to
WHAT MAKES REAL-ZYMES SO SPECIAL?
Having enzymes customized for your personal dietary plan will make a vast
difference in your supplement’s performance. Personalization, however, is
only the beginning of the REAL-ZYME story. REAL-ZYMES are also state of
the art in every other way, providing:
1. Every enzyme required for 4. ATPower, featuring ATP with zinc
complete digestion of proteins, and magnesium to energize your
carbs and fats. digestive process.
2. TotalTrac protease, amylase, lipase 5. Bacillus subtilis, perhaps the only
and cellulase blends, which probiotic that can fully survive the
function at the widest possible digestive process.
ranges of pH levels and combine
6. Both “endo” and “exo” enzymes
complementary enzymes for the
to break down macronutrient
most efcient digestion possible.
chains at every possible location.
3. Activ8 trace mineral complex, 7. L-Glutamine to nourish the brush
because trace minerals may border villi of the small intestine.
increase enzyme activity.
Put simply, REAL-ZYMES are the most advanced digestive supplements ever
offered. They are the world’s only enzyme supplements customized to t your
own, personal needs, and stand alone in providing all these other factors. They
reduce proteins, carbohydrates and fats in every way that digestive enzymes
can, and thus assure the quickest, most complete and most efcient digestion
possible. They are the best possible replacement for the lack of enzymes in
foods and for those we might no longer make enough of for ourselves.
REAL-ZYMES are so remarkable that we
guarantee them to outperform any other
enzyme supplement you have ever used.
ADVERTORIAL
 Liana’s Top Supplements
Here are the nutrients
My Top 7 Health Tips instantly get cellularr that I take daily: Cut out
To start your journey to an upgraded diet, nutrition. Try a the “four
focus on these seven simple ideas. green juice made 1. Bentonite Clay usual
u suspects”
with kale, spinach,, 2. Colloidal silver that cause health
Get proper nutrition every single cucumber, ginger, (Sovereign Silver) issues. These are
day—that will decrease your cravings green apple, and 3. Astragalus gluten,
g refined
for the bad stuff. lemon. It’s the bestt 4. Ashwagandha sugar, dairy, and
dose of energy ever.. genetically
g mod-
Make it a habit to eat nutrient-rich ified ingredients
foods, even on days you don’t feel Keep in mind that there
th t th are always
l (GMOs).
(GMO ) J t Just one weekk without these
like it. Our bodies need real food to healthier, natural alternatives to health-sapping substances can make a
survive and thrive. It’s common for the bad stuff. Instead of heading to the huge difference. Don’t feel like you can do
human beings to sabotage their eating drive-thru, try making a grass-fed beef all four at once? Start with one and grow
and not take care of themselves properly. burger and French fries with avocado from there. The benefits are worth it.
My rule is that no matter how stressful oil. In my books, I call this the “upgrade
my day is, I take care of my nutritional system.” When we upgrade our choices, Eat local, seasonal, and organic when
needs with a juice, smoothie, or salad— we upgrade our health. possible. The best option is to grow
even if I don’t feel like it. The body always your own fruits, vegetables, and herbs if
responds well to nutrition. Remember that no matter what you can.
health issue you may be dealing with
Fresh juice is one of the quickest ways right now, it is possible to heal. When The ultimate goal is to live the healthiest,
to add nutrition into your body. Juice I was suffering from food addictions, most vibrant life possible. And that starts
infuses a high dose of vitamins, I never believed I could be healthy until with making healthier choices every
minerals, and nutrients straight into the it happened. And there are many, many single day. Because every day is a new
bloodstream. It’s a powerful way to stories like mine, so there is hope. opportunity to heal.
Liana Werner-Gray is a holistic health advocate whose mission is to help people heal with nutrition and lifestyle choices. She's the author of The Earth Diet and 10-Minute Recipes.
Werner-Gray, an Australian native who now lives New York, has a weekly radio show on HayHouseRadio.com. Visit her online at theearthdiet.com.

42 • MARCH 2018
 Tired of being tired?
Floradix heLps reduce exhaustion
and fatigue*
Life is busy and trying to juggle family and work can leave you feeling
exhausted and run-down…especially if you are iron deficient. Floradix
is a low-dose supplement designed to prevent and treat iron deficien-
cy and has been helping women reclaim their energy and vitality for
over 60 years.

Iron deficiency affects

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

25%
1
. McLean E, Cogswell M, Egli I, et al. Worldwide
prevalence of anaemia, WHO Vitamin and Mineral
Surveillance Information System, 1993-2005.
Public Health Nutrition 2009; 12(4): 444-54.

We all need iron for energy.

Women are especially prone to iron deficiency due to periods,
pregnancy, and breast-feeding. In fact, menstruation is the main reason
women are 10 times more likely than men to suffer from low iron levels.
Just a few consecutive heavy periods can cause iron losses that are
difficult to reverse without supplementation.
Iron-deficiency
symptom checklist: Is iron missing in your diet?
Are you iron-deficient?
If your diet hasn’t been giving you the recommended 18 mg of iron
ˆ Do you often feel weak?
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ˆ Are you often cold or chilly? gentle formula contains vitamins B1, B2, B6, B12, as well as vitamin
ˆ Do you have brittle hair and nails? C. Vitamin C helps the body absorb the form of iron found in fruits
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The more questions you answered “yes” to, the Floradix’s liquid base.
higher your risk of being iron deficient.

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BOOST YOUR
LIVER HEALTH
GIVE YOUR
T
he liver. It’s not something that most of us routinely think about. But the
liver is the largest internal organ in the body. Its best-known role is that of
HARD-WORKING garbage collector—in a world filled with toxins, it’s the liver’s job to break
LIVER SOME LOVE down the contaminants that come our way and get them ready to be escorted

WITH CLEANSING
from the body. Ideally, the liver could process all of the toxins we encounter,
but due to the sheer volume of industrial chemicals and pollutants that we are
SUPPLEMENTS exposed to today, the liver’s natural ability to detoxify can have trouble keeping
by Kim Erickson up. The following herbs and nutrients can not only help optimize overall liver
function, but also specifically support the organ’s detoxification mechanisms.

46 • MARCH 2018
AMLA FRUIT EXTRACT is one of
the most important foods in Ayurvedic
medicine, largely because of its antioxidant
and anti-inflammatory properties. Scientific
studies show that amla effectively
prevents the toxic effects of many
industrial chemicals, heavy
metals, and pharmaceutical
drugs. Amla is also one of
BURDOCK ROOT is another liver-
specific herb. Rich in iron, calcium, and
vitamin C, burdock stimulates bile flow
and protects and tonifies the liver. A
study in the American Journal of Chinese
Medicine found that burdock defends
against the toxic effects of acetaminophen
and the industrial carbon
tetrachloride. Taiwanese

14 SIGNS
the richest natural sources researchers found that

OF A
of vitamin C. burdock root also helps
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antioxidant made by the body, and the k Abdominal bloating
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glutathione is made up of three amino on the earth for more than 2 billion k Chemical sensitivities to irritants
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acids—cysteine, glycine, and glutamine. years. The secret to its longevity is or cleaning products
Along with quenching free radicals in chlorella’s fibrous outer wall. Hidden
k Pain over the liver or between
the liver, glutathione plays within that wall—which is indigestible the shoulder blades
a critical role in Phase II to humans—are powerful detoxification
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detoxification, a key part properties. Fortunately, scientists have
of the body’s two-step found that breaking the wall releases k Intolerance to greasy foods
detoxification process. chlorella’s natural ability to bind toxins k Oily or shiny stools
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NOW Foods Liver Refresh known as chelation. Chlorella also boasts k Constipation
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MILK THISTLE EXTRACT is perhaps vitamins C and K,
k Frequent nausea
the best-known herb for liver support. minerals, essential
Milk thistle’s most active compound is fatty acids, and fiber. k Headache over the eyes
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milk thistle boosts the activity of the body’s
own antioxidants such as glutathione.
Studies suggest that milk thistle also
inhibits inflammation, stimulates new
liver cell roduction, and prevents
glutathione depletion.
Artichoke, which is
related to the milk Avocados Beets Cruciferous Garlic Grapefruit
vegetables
thistle plant, is another (broccoli, Brussels
liver-protective herb. sprouts, cabbage,
cauliflower)
Editor’s Product Pick:
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MARCH 2018 • 47
 BIOTICS 101
PRO
W ithout a healthy
gut, the body can’t
receive the nourishment
it needs to function. Your
gut is home to billions of
bacteria (known collec-
tively as the microbiome)
that play a key role in
everything from belly
bliss to your mood.
“There are hundreds of
known uses for probiotics
that include not only
digestive help, but also
benefits against many
health conditions, from the
common cold and asthma
to certain forms of cancer,”
says Jo A. Panyko, BS,
MNT, author of Probiotics
for Health (powerofprobi-
otics.com). “Probiotics can
help with your external
health as well. They have
been shown to help reduce
the signs of aging, improve
nails and hair, and even
fight bad breath and acne.”
HOW MUCH DO
YOU NEED?
Research suggests
that you need a
minimum of 1 billion
live bacteria, measured
in colony forming units
(CFUs). Many people
find that taking
more—5 to 50 billion
CFUs—is beneficial,
especially for gastro-
intestinal conditions
such as irritable
bowel syndrome.
48 • MARCH 2018
The basics of good gut bugs by Kim Erickson
SORTING OUT PROBIOTIC STRAINS
Convinced that you need to be taking a probiotic supplement, but don’t know where to start? Use this
guide to common strains—and their key benefits—to help you find a formula that meets your needs.
COMMON STRAINS: WE LIKE:
Lactobacillus acidophilus (L. acidophilus) and Bifidobacterium bifidum (B. bifidum) American Health
help enhance digestive and immune system health. Use L. acidophilus to ease Chewable
Acidophilus and
lactose intolerance and B. bifidum for relief from irritable bowel syndrome. Bifidum, Natural
L. acidophilus is also great to take if you’re coming down with a cold. Strawberry Flavor
Bacillus subtilis (B. subtilis) is a spore probiotic—a robust strain that Arthur Andrew
stands up to heat, sunlight, and stomach acid. Research on B. subtilis Medical
Syntol AMD
shows that it helps alleviate diarrhea, vaginitis, allergic skin conditions,
high cholesterol, gas, and constipation.
Lactobacillus casei (L. casei) is noted for alleviating antibiotic-induced diarrhea Dr. Mercola
and Clostridium difficile (C. diff) infections, as well as inflammation in Complete
Probiotics
patients with rheumatoid arthritis. One study showed that L. casei
lessened anxiety and promoted gut health in chronic fatigue sufferers.
Enterococcus faecalis TH10 comes from lactic acid bacteria (LAB). Recent Essential Formulas
studies have found that this novel form of LAB shows immune-boosting Dr. Ohhira’s
Probiotics
activity that is more than six times greater than traditional LAB.
Lactobacillus plantarum (L. plantarum) has been shown in studies to enhance Flora Udo’s
immune function and overall health, especially among elderly people. Other Choice Super
8 Hi-Potency
research supports its use for improving memory and age-related memory loss. Probiotic
Bifidobacterium longum (B. longum) helps tame inflammation and lesssen Garden
food allergies. Other research shows that B. longum eases depression of Life
Dr. Formulated
and anxiety, while also helping the body handle stress more effectivelyy. Probiotics
B. longum helps increase the amount of available tryptophan, which Mood+
is a precursor to serotonin.
Lactobacillus reuteri (L. reuteri) helps reduce symptoms associated with Jarrow Formulas
gastroenteritis (stomach flu). It also colonizes the vaginal environment and
d Women's
Fem-Dophilus
fights off unwelcome bacteria and yeast. Use it to help restore vaginal health.
GanedenBC30 is a proprietary strain of Bacillus coagulans (B. coagulans). Nature’s
Like B. subtilis, B. coagulans is a spore probiotic, and therefore survives Answer
Probiotic
the journey through the intestinal tract. It’s often used to help stop diarrhea, Lite Natural
including traveler’s diarrhea and antibiotic-induced diarrhea. It also helps Probiotic Drink
promote immune and digestive system health. Mix
Lactobacillus rhamnosus (L. rhamnosus) is useful for treating a variety of health Natural
issues, including dermatitis, obesity, diarrhea, digestive gas and bloating, vaginal Factors
Relief Biotic
yeast infections, depression, and anxiety.
Xylooligosaccharides (XOS) isn’t a probiotic strain, but a type of prebiotic Life
fiber that feeds your gut’s good bacteria and improves digestive health. Extension
Florassist
Take it with probiotics to improve their effects. Prebiotic
Chewable Natural
Strawberry Flavor
Help shield your immune system.*

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DEMENTIA
We’ve uncovered 10 underlying issues that may be
at the root of dementia, including common vitamin
deficiencies and Lyme disease by Vera Tweed

T
he number of Americans with Alzheimer’s
disease is rising at a rapid rate, and is
expected to more than double by 2050.
But a deeper look shows a more encouraging
trend—the actual risk of seniors developing
the disease is going down.
“The explosion is because we’ve got so
many more 80-year-olds and 90-year-olds and
100-year-olds, but it’s not because your chances
of developing dementia have gone up,” says
Claudia Kawas, MD, a geriatric neurologist and
founder of The 90+ Study at the University of
California, Irvine. “An 80-year-old now is less
likely to get dementia than 20 years ago,” she
says. “That’s a pretty profound change to happen
in just 20 years, effectively a generation.”
Several large studies have drawn such conclusions.
One, at the University of Michigan in Ann Arbor,
looked at more than 20,000 people age 65 and
older and found that incidence of dementia was
24 percent lower in 2012 than in 2000.
“There’s no drug to reduce your risk of
Alzheimer’s disease, so if people now are lower
risk than they were 20 years ago, to my mind,
it’s almost exclusively been done by lifestyle,”
says Kawas. Cardiologists have helped, she adds,
because heart-healthy regimens also reduce
dementia risk.

50 • MARCH 2018
MARCH 2018 • 51
Alzheimer’s, Dementia,
What’s the Difference?
Dementia isn’t a disease, but a description
of symptoms including loss of memory,
ability to focus and reason, and other
mental issues that can interfere with daily
life. Alzheimer’s disease, characterized by
plaques that kill off brain cells, is considered
the most common cause of dementia, but it
isn’t fully understood. A study at North-
western University in Chicago found that
some people in their 90s, with widespread
Alzheimer’s brain plaques, presented no
symptoms and continued to have superior
memory throughout their lives.
Strokes, Parkinson’s disease, and
other conditions can also damage brain
cells and produce dementia symptoms,
but sometimes there is simply no known
cause. The 90+ Study, which began in
2003 and has looked at more than 1,600
people in their 90s, has found that half
of those with dementia have no known
physical manifestations in their brains
to explain the condition.
What Can Be Reversed?
Research has identified specific ways to
reduce the odds of any type of dementia.
In addition, there are treatable condi-
tions that mimic Alzheimer’s and can
even be misdiagnosed as the disease.
™Lyme and Other
Hidden Infections
“Lyme on the brain.” That’s
how Dawn DeSylvia, MD,
an integrative physician
Did You
Know?
and founder of Whole Life Dementia isn’t a disease,
Health MD in Los Angeles, but a description of
symptoms, including
describes dementia that memory loss.
stems from undiagnosed
Lyme disease. Although known
to be carried by ticks in the northeast-
ern U.S., Lyme disease can be contracted
from other sources in other areas, partic-
ularly the upper Midwest. The infection
can linger for decades, triggering chronic
inflammation. A healthy immune system
can ward off noticeable signs but even-
tually gets overwhelmed, and debilitating
52 • MARCH 2018
Kris Kristofferson’s
MIRACULOUS RECOVERY
The country music legend suffered years
of debilitating memory loss and was
misdiagnosed with Alzheimer’s until one
doctor tested for and discovered Lyme
disease. At age 80, after three weeks
of treatment for Lyme, Kristofferson
miraculously recovered and, to the delight
of his fans, is performing live concerts again.
dementia is one possible symptom. Epstein antibodies. Thyroperoxidase is an enzyme
Barr, parasites, and other infections can involved in thyroid hormone production,
also cause dementia. Testing for Lyme and TPO antibodies can be a marker of
disease in a person with dementia who autoimmune thyroid disease.
lives in the upper Midwest or Northeastern
United States is reasonable.
œDementia-Promoting
Eating Habits
šToxins“Toxins have been shown to kill
brain cells,” says DeSylvia. And, she adds,
Diabetes is known to increase risk for
dementia, but even slightly elevated
blood sugar in healthy people increases
they damage the lining of our gut, create risk. Insulin resistance, where blood
inflammation, impair immune function, glucose cannot be utilized for energy, is
and disrupt hormones, all of which can also linked to dementia. Foregoing high-
contribute to brain fog or dementia. starch, high-sugar foods and drinks can
Pesticides and herbicides are toxins help prevent and reverse the condition.
that are fairly simple to avoid if you eat (See “Alzheimer’s Action Plan,” p. 54)
organic food. Mercury and other heavy
metals may be culprits, especially if there
has been occupational exposure earlier
in life; they can be detoxified with the
Sleep Deprivation
We’ve all experienced the effects
of too little sleep, from “zoning out” to
help of a competent health professional.
Undiagnosed
forgetting things to difficulty focusing.
And studies following more than 69,000
› Low Thyroid
A fairly common cause of
people show a link between too little
sleep, or lack of restful sleep, and higher
risk for dementia. Allowing enough time
brain fog, intense low thyroid and, if necessary, taking supplements such
symptoms can be diagnosed as 5-HTP, melatonin, magnesium, or tart
as dementia, and many doctors cherry juice, can help improve sleep.
don’t test thoroughly enough to
discover the cause. The conventional
test, TSH (thyroid stimulating hormone)
often registers as normal even when thyroid
žVitamin Deficiencies
Deficiencies of vitamins B1 and B12
are recognized as triggers of dementia
hormone levels are below optimum. If you symptoms. B1, depleted by alcohol and
suspect low thyroid but are being told it’s poorly absorbed by gluten-sensitive people,
“normal,” DeSylvia recommends getting is essential for blood sugar to be used
additional tests: free and total T3 and T4, as energy in the brain, and a deficiency
reverse T3 (different forms of thyroid leads to the death of brain cells. B12,
hormone), and TPO (thyroperoxidase) which becomes harder to absorb as
 BRAIN FOG. FATIGUE. GENERAL MALAISE.
DON’T LEAVE FEELING BETTER TO THE TELL OF THE CARDS.

Syntol is formulated by experts to work.

Probiotic and digestive imbalance can
have a wide range of symptoms, from
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strong sugar cravings. Syntol promotes
good digestion and healthy immune
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people get older, is an essential component
of myelin, a protective coating on brain
cells. Deficiencies in vitamin B6 and folic
acid can also contribute to dementia
symptoms. All of these B vitamins can
be found in B complex or multivitamin
formulas, or as individual supplements.
ŸHearing Loss
Studies following a total of more
than 16,000 older people (in the U.S.,
Britain, and France) found that hearing
loss increases risk for dementia, and
that correcting hearing problems stops
or slows mental decline. “Relationships
at home and work often suffer due to
rising frustrations of not being able to
communicate effectively,” says Leisa
Lyles-DeLeon, AuD, a board-certified
audiologist in Washington. “This can
lead to less communication attempts
and feelings of isolation from partners
and colleagues.” Today’s hearing aids are
virtually invisible, and many work with
smartphone apps.
 Drug Side Effects
Some medications can cause
dementia-like symptoms. Top offenders
include drugs for depression, anxiety,
KEEPING YOUR MENTAL EDGE: HELPFUL FORMULAS
Diamond
Herpanacine
Diamond•
MIND
Solgar
Wild Alaskan
Full Spectrum
Omega
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.
54 • MARCH 2018
heart conditions, Parkinson’s, and
convulsions, as well as sedatives, narcot- Alzheimer’s Action Plan
ics, and corticosteroids. Check the poten- A study at the University of California,
tial side effects of any medication. Los Angeles, found that a personalized
program, based on several dozen
¡Physical Inactivity
Studies show that exercise can
improve memory, speed up thinking,
tests, could reverse dementia
symptoms ranging from mild memory
problems to moderate Alzheimer’s
and improve focus. The latest guidelines
from the American Academy of Neurology
recommend brisk walking, jogging,
disease. Of the 10 people in the
study, six were either unable to
work or had been struggling at
or other activities that get your heart their jobs, and all returned to work
pumping, at least twice weekly, for a or significantly improved their
total of 150 minutes per week. Weight performance. These were some of
training, while necessary for preserving the key lifestyle steps:
muscle, hasn’t been shown to protect
against dementia. k Eating a low-grain or gluten-free
diet, low in starches and sugar,
¢Isolation
Making a habit of spending time
with friends, visiting relatives, and going
and replacing processed food,
as much as possible, with more
vegetables, fruits, and non-
to parties, restaurants, and other events farmed fish.
lowers the odds of dementia, according k Fasting for a minimum of
to a study of more than 1,100 seniors 12 hours between dinner and
with a mean age of 80 at Rush University breakfast, and for a minimum
Medical Center in Chicago. “Our findings of three hours between dinner
suggest that social inactivity itself leads
to cognitive impairments,” says lead
researcher Bryan James, PhD. In other
and bedtime.
k Sleeping seven to eight hours
per night.
words, go out and have fun.
k Taking supportive supplements,
which varied among individuals
and included methylcobalamin
(B12), B1, vitamin D, fish oil,
Irwin Naturals Reserveage coenzyme Q10, curcumin,
Mega B- Nutrition
Complex with Active ashwagandha, coconut or MCT
Quick Energy Ubiquinol oil, and citicoline.
MCT’s CoQ10 with
Resveratrol k Probiotics and prebiotics, where
necessary, to repair gut health.
k Exercising for a minimum of
30 minutes, four to six days
per week.
k Taking steps to reduce stress,
with yoga or music, for example.
k Improving dental health, where
necessary, to reduce gum
Youtheory inflammation.
Turmeric
 Look
Youthful
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Beautiful
Look
Healthy
What I Love about BioSil
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naturalBEAUTY/ PURE INGREDIENTS FOR SKIN & BODY

Skin Detox
Dirt, impurities, and pollution can
turn healthy skin into blemished,
1 inflamed, and dull skin. Detoxifying
skin care products that deep clean
and exfoliate can get your skin
back on track after overindulgence
or neglect /// BY SHERRIE STRAUSFOGEL
Over time, toxins, including the chemicals in synthetic makeup
and skincare products, heavy metals in water, air pollution, and
pesticides, can build up under your skin. And while the liver,
kidneys, and digestive system remove waste and toxins from
the body, you need extra help when it comes to cleaning them
from the surface. Luckily, there are potent, natural ways to pull
2 dirt and impurities from the pores and neutralize or remove
environmental pollutants from the skin.

The Big Three: Charcoal, Clay, & Seaweed

In cleansing products, look for activated charcoal, soft clays,
and seaweed to scrub those toxins away.
Activated charcoal works like a magnet to attract and
absorb excess oil and pore-clogging dirt, bacteria, and chemicals.
It comes in face washes, scrubs, masks, soap, and konjac sponges.

1
Smooth, tighten, and moisturize skin with The Seaweed Bath Co. Awaken Firming Detox Cream.
Bladderwrack seaweed naturally detoxifies and promotes skin elasticity. Antioxidant-packed green
coffee beans and green tea detoxify and protect skin. Hawaiian kukui oil and aloe vera hydrate and
3 nourish skin. A rosemary and mint essential oil blend leaves your skin freshly scented.

4
2
Deep clean your hair and scalp with Alba Botanica Hawaiian Detox Daily Clarifying Volcanic
Clay Shampoo and Conditioner. This nourishing pair can remove buildup from styling gels,
dry shampoo, and hair spray that make your hair look flat, dull, and dirty and your scalp itch.
Volcanic clay and tropical fruit extracts clean clogged hair follicles for volume, shine, and stronger hair.
5
3
Reviva Labs Bamboo Charcoal Cleansing Gel is a gentle botanical-infused cleanser that helps to
remove impurities while it deep cleanses your skin with the help of bamboo charcoal. Safe for
all skin types, it’s sulfate-free and rich in natural extracts. Skin-balancing herbs and essential oils
include lavender, burdock, tea tree, rose hip, calendula, and grapefruit seed oils.

4
Purify your pores with Shea Terra Organics African Earth & Sea Daily Detox Face Masque.
The powdered ingredients are sourced from across Africa. Ghassoul clay from the Moroccan
Atlas Mountains pulls out toxins and softens skin; nutrient-rich Ecklonia maxima sea kelp from
the rugged coast of South Africa draws out impurities and hydrates; Kalahari Desert mineral salt dries
blemishes; and antioxidant-rich moringa leaf cleanses. Mix with water to apply.

5
Purge pores of oil, dirt, and toxins with Derma E Purifying 2-in-1 Charcoal Mask. Kimarine,
wakame, and bladderwrack seaweeds hydrate skin and help protect it against environmental
pollutants. Activated charcoal lifts out dirt, oil, and bacteria to decongest pores. Apricot seed
powder exfoliates dead skin cells. Kaolin and bentonite clays absorb excess oil and impurities.
It’s ideal for oily, active, or urban skin.

56 • MARCH 2018
Activated charcoal works best when it sits
on the skin for a full minute, time enough
to pull out impurities.
Soft clays, such as bentonite and
kaolin, work the same way as charcoal,
by drawing dirt out of skin. But they
also add the benefit of hydration,
because moisturizing botanical oils
such as lavender, sweet almond, and
safflower are often mixed with the clay
to soften it and make it easier to use.
Seaweed is rich in detoxifying minerals
and stimulates circulation. By itself, it
isn’t as cleansing as charcoal or clay, but
it’s often mixed with one or both of them
in cleansers or masks, which boosts their
effectiveness. Plus, sea algae have the
antioxidant power to decrease the damage
caused by environmental pollution, as
well as UV rays that break down collagen
and elastin.
STEAM OUT TOXINS
The best way to detox through your skin is to
sweat, and steam amps up the process. Many herbs,
including turmeric, peppermint, and eucalyptus,
can also encourage detoxification. Spa Vitale,
at the Hotel Vitale in San Francisco, uses herbal
compresses in its signature Thai Herbal Poultice
Massage to detox by boosting blood circulation.
Poultices are made of dried chamomile, lavender,
lemongrass, turmeric, camphor, peppermint, cloves,
and eucalyptus wrapped in muslin or cotton cloth.
The poultices are steamed, and the moist heat
helps the herbs penetrate the skin.
“Steaming releases the aroma and therapeutic
properties of the herbs,” says Amal Abbara, lead
massage therapist at Spa Vitale. “The herbs in
the compress are anti-inflammatory, antiseptic,
astringent, and antioxidant. After a detoxifying Thai
herbal massage, you feel refreshed, relaxed, and
energetically balanced.”
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.
aromatherapyRx/ IMPROVE YOUR LIFE WITH ESSENTIAL OIL S

Spring Clean with Essential Oils

Green your spring cleaning routine this
year with essential oils ///BY CHERYL CROMER
Whether you want to fortify your home
against germs or simply embrace your
space with green cleaning habits, tasking
essential oils in your housekeeping can
help to build a powerful, all-natural
defense against germs. (And the aahh-
inspiring aromas might even make cleaning
house something to look forward to!)
Begin by stocking your cleaning
bucket with a bottle of grease-zapping
white vinegar and a box of nature’s
exfoliator, baking soda. Diluted with
water, vinegar cleans soiled surfaces,
and when mixed with baking soda,
it can tackle even the messiest
kitchens (including that
annoying food splatter in the
microwave), leaving your Pregnant?
kitchen fresh and sparkling. On Medication?
Check with your physician before
cleaning with essential oils. Avoid
Best Antibacterial Oils: spraying near the face, and keep
Lemon & Sweet Orange out of reach of children and pets.
Wear gloves and wash hands
Citrus oils such as zesty thoroughly after cleaning to
lemon (Citrus limon) and prevent possible skin irrita-
cheerful sweet orange (Citrus tion from vinegar or
essential oils.
sinensis) are natural disinfectants
that zap bacteria. And their bright,
invigorating scents will energize you and
lift low spirits. You’ll wonder why you
ever relied on harsh, cough-inducing
chemicals to clean. ALL-PURPOSE HOUSEHOLD CLEANER
Keep a small glass bottle filled with
a dilution of distilled water and lemon ¾ cup distilled white vinegar gadgets. Spray a clean cotton cloth with
1 cup distilled water your solution and gently wipe down
essential oil to treat cutting boards after keyboards and screens. Use a Q-tip lightly
10 drops lemon essential oil
use and to wipe down laminate kitchen 10 drops sweet orange essential oil misted with the solution to reach crevices
counters and fridge handles at day’s and in between keys. Since vinegar has an-
end. Sweet orange essential oil will tistatic properties, cleaning your electronics
In an 8-oz. spray bottle, mix ingredients and with this solution will also help keep dust
also freshen smelly sinks and garbage shake well to blend. Spray generously on from collecting on surfaces.
disposals—simply shake a few drops surfaces, including non-copper faucets and
into the sink and rinse with hot water. hardware, and let sit for several minutes. For common areas around a home with
Wipe with a clean cloth. small children, forego the vinegar and make
With each change of the garbage can a simple spray of distilled water and orange
liner, shake a drop or two of lemon This mild solution can also double essential oil—its antiviral properties and
or orange in the bottom of the can as a green cleaner for smart phones and light scent are safe for kids. Spray toys, crib,
to dispel odors. And try the following computer keyboards where germs collect. and playroom surfaces, then wipe with a
First, power down (and unplug) your clean cloth rinsed in warm water.
mixtures to keep your home clean
and green.

58 • MARCH 2018
MICROWAVE CLEANER
¼ cup baking soda
3–4 Tbs. water
10 drops lemon essential oil
10 drops sweet orange essential oil
In a glass bowl, mix baking soda
with warm water to form a paste;
add essential oils and stir well. Apply
baking soda mixture on the sides
and floor of the microwave and spray
with All-Purpose Household Cleanser
(see p. 58). The vinegar will cause
the soda to bubble slightly. Dampen
a clean cloth with fresh water, and
wipe surfaces. Rinse cloth, and wipe
surfaces again.
This mixture is also a fragrant
cleanser for refrigerators and
stoves. Pour any unused soda mixture
down the garbage disposal, and run
it with cold water to clean the blades.
Nurturing Whole-Body Balance
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ALL-PURPOSE BATHROOM CLEANER
For tougher surfaces in the bathroom, choose hardy tea tree (Melaleuca alternifolia)
and clarifying eucalyptus (Eucalyptus globulus) essential oils. Shake a few drops of each
into the toilet bowl several times a week to disinfect and deodorize. Mixed with white
vinegar, these oils help fight fungus and bacteria, and help prevent mildew growth
in the tub and shower. Scientific studies report that the antibacterial and antifungal
properties of tea tree and eucalyptus are effective in stopping the spread of influenza,
pneumonia, and staph germs.
1 cup white vinegar
4 tsp. fragrance-free dish soap
10 drops tea tree essential oil
10 drops eucalyptus essential oil
In an 8-oz. spray bottle, mix ingredients and shake well
to blend. Spray generously on tile, sinks, tub, shower,
and bathroom surfaces. Allow the cleanser to sit for
several minutes, then wipe with a clean cloth. Rinse
with hot water.
Cheryl Cromer is an Atlanta-based writer specializing in aromatherapy and the spa lifestyle. She has more than 17
years’ experience as an artisan aromatherapist. When she’s not writing or creating blends, Cheryl enjoys traveling,
interior decorating, and life with her Pembroke Welsh Corgi, Elle.
Hope & Possibility
Supporting Your Emotional Well-Being*
Redd Remedies and Dr. Gregory Jantz, Founder of
The Center • A Place of Hope have teamed up to develop
a special line of nutritional supplements that deliver
nourishment at the root level and support for mind-
body balance. Dr. Jantz says, “I believe Redd Remedies
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health and hope so they can live life to the fullest.
thewiseFATburner/ STORIES OF TR ANSFORMATION FROM NUTRITION & LEPTIN PIONEER K AT JAMES

Resolution Reboot
Learn how a reality fitness trainer got a new start—and a
new body—by changing her approach to nutrition ///BY KAT JAMES

In 2016, a widely publicized study showing says, “and this leptin thing “The photo of me in the pink
weight regain and metabolic destruction you figured out really dress was taken a month after
in contestants of the popular reality show sounded like a big missing I started Kat’s program. You
can see that the swelling from
The Biggest Loser led to the promotion of piece, especially when I my Cushing’s is nearly gone.
several potentially misleading—and pos- heard you talk about how No more embarrassment to
sibly dangerous—ideas about weight loss. it regulates appetite and tell people I’m a trainer,” says
Most notably, the idea that the body will reproductive and thyroid Shianne Lombard.
always return to its “set point” weight after hormones, deepens sleep,
a diet and exercise program (as happened and resolved your own issues with food,
to those eight ill-fated contestants), making weight, and inflammation.”
such efforts essentially futile. Promoters of
this idea suggested gastric surgery, or even Change Can Happen Fast
a long-term drug regimen, for weight loss. Lombard signed up to attend one of my
As someone who has helped people 5-day retreats, and began an initial transi-
achieve dramatic and permanent weight tion toward my dietary protocol at home
loss, I felt compelled to offer a counterpoint, (before the retreat), including increasing
which I shared with radio hosts across the fat intake, reducing carbs, and taking After
country. Shianne Lombard, 40, a featured supplements to ease the transition. “I went Before
trainer on season three of The Biggest through a headache-y phase over the first
Loser, heard one of those interviews. few days,” she says. “But in a little over a Ambien, Xanax, and Adderall, which I used
Seeking answers to a physically devastat- week, my menstrual cycle resumed for to take just to get through the day. Within
ing diagnosis of Cushing’s disease, the the first time in over four years. My mood a little over a month, my lab results came
Maryland-based Lombard was intrigued began to lift. With my doctor’s supervision, back with all hormonal numbers going in
by my story of how the hormone I began to wean off certain meds I’d the right direction. I lost 18 lbs. of fat and
leptin played a large part in my started taking to combat those gained 4 lbs. of muscle. I am seeing with
own transformation. moods (e.g., Abilify, Paxil). nutrition alone what I never saw happen
What Is By the time I arrived at before, no matter how much I worked out!
The Leptin Connection Leptin? the retreat, my belly had “Even if I never lost another pound,
Cushing’s disease, which To learn about leptin, its started to flatten.” the emotional stability and peace with
effects on weight and other
causes a constant fight- issues, and the science behind food are what I wouldn’t trade for any-
or-flight state of elevated it, visit betternutrition.com In Lombard’s own words: thing. I still have to navigate challenges
and search for “Beyond
cortisol, forces the body to Paleo” by Kat James. “I was losing a ton of fluid, like eating out, making time to cook at
store loads of fat to protect I was sleeping better, and I home, and finding the right dosage of
the organs. “People often gain woke up with a clearer head steroids, which I have to take for the rest
100 pounds. I was lucky to gain a each day during the retreat. I was of my life due to Cushing’s. But I never
little over 30, but as a trainer that can end surrounded by decadent food all week, and want to go back to how it was.”
your career,” says Lombard. was actually eating far more than just a
Kat James is an award-winning nutrition author who’s been
After adrenal gland removal surgery few weeks prior. But I was losing weight, called “a master of self-transformation” by SELF magazine, in
response to her self-guided recovery from liver, autoimmune, and
brought on instant menopause, sleep rather than gaining. Amazingly, I never eating disorders that nearly took her life. Her controversial dietary
and mood issues, and even more weight wanted a second serving of anything. It method—now recommended at top neurology, fertility, and
functional medicine clinics—has left dramatic success stories in
gain, Lombard tried every diet and drug was surreal to be so satisfied on less food. its wake and been featured at top spas and institutions such as
Omega Institute, as well as on Today and PBS. To learn more
combination she could find. She even By the time I got home, my mood, sleep, about her Total Transformation Programs since 2000, visit
resorted to purging. “I knew there was and eating patterns had improved. I started informedbeauty.com or call 877-54-TOTAL. The Kat James Show
airs Saturdays at 3 p.m. EST on Sirius XM channel 131 (Family Talk).
more going on than a love of food,” she weaning off other prescriptions, including

60 • MARCH 2018
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eating4HEALTH/ FOODS & ME ALS THAT HE AL
Eating to Beat
Autoimmune Disorders
Six powerful foods to help tame inflammation and
balance the immune system ///BY LISA TURNER
Autoimmune diseases such as rheuma-
toid arthritis, lupus, thyroid disorders,
Crohn’s disease, and ulcerative colitis are
painful, disruptive, and often devastating.
At their core, they have one thing in
common: an out-of-control immune response
linked with systemic inflammation.
Luckily, the right diet can help. In
general, avoid caffeine, alcohol, sugar, grains,
dairy, and red meat, and instead focus on
fruits, vegetables, healthy fats, and fish.
And try these six foods to make living with
autoimmune disorders easier (and tastier):
™Sauerkraut.
Traditionally
fermented sauer-
kraut is loaded with
probiotics, which
help balance the gut microbiome and
improve the intestine’s barrier function,
critical in protecting against autoimmune
62 • MARCH 2018
disorders. Studies show that people with
rheumatoid arthritis who took probiotics
showed a significant reduction in stiffness,
swelling, pain, and inflammation. Other
good dairy-free probiotic sources include
kombucha, kimchi, fermented vegetables,
pickled ginger, and kefir.
Try this: Purée sauerkraut with mustard,
horseradish, and brown sugar for a zesty
sandwich spread; grill chicken or turkey
sausage, slice on the diagonal, and serve
on a bed of sauerkraut; mix sauerkraut
with grated carrots, daikon radish, and
shredded spinach for an easy side.
šHalibut.
One 3-oz. serving
has more than a full
day’s recommended
value of vitamin
D, which is linked with reduced risk of
rheumatoid arthritis, multiple sclerosis,
Red Curry Cauliflower
Serves 4
Packed with inflammation-busting
turmeric (in the curry paste), this
simple vegan dish is ready to eat in
less than 15 minutes. Serve it over
cooked brown or basmati rice—use
instant rice for the fastest prep. Even
faster: use frozen cauliflower for fresh,
add it at the end of cooking and have
a ready-to-eat dish in about 5 minutes.
1 Tbs. coconut oil
1 small yellow onion, halved and thinly
sliced crosswise
3 Tbs. Thai red curry paste
1 can coconut milk
1 cup vegetable broth
1 large head cauliflower, cut into florets
(about 4 cups)
2 large carrots, sliced crosswise
1 cup chopped baby spinach
Cilantro or basil for garnish (optional)
1. Heat coconut oil in large skillet
over medium heat. Add onions,
and sauté until just starting to turn
golden, about 2 minutes. Add curry
paste, and cook, stirring constantly,
30 seconds.
2. Stir in coconut milk, broth, cauliflower,
and carrots. Cover, and simmer
10–12 minutes, until cauliflower is
just tender. Stir in spinach, and season
PHOTOGRAPHY: (TOP) PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
to taste with salt and black or white
pepper. Sprinkle with cilantro or basil,
if desired, and serve immediately over
brown or basmati rice.
Per serving: 310 cal; 7g prot; 24g total fat
(21g sat fat); 21g carb; 0mg chol; 490mg
sod; 7g fiber; 8g sugars
lupus, and similar autoimmune diseases.
Other good sources of vitamin D include
salmon, mackerel, sardines, whitefish,
and tuna. And while mushrooms are very
high in vitamin D, it’s in a form that’s not
readily available to the human body.
Try this: Marinate halibut steaks in olive
oil and garlic, then grill until done and
garnish with lemons, capers, and parsley;
layer halibut filets with rosemary and
shallots, wrap in parchment or foil, and
bake until done; poach halibut in white
wine, cut into strips, and serve on a salad
of arugula, thinly sliced fennel, orange
segments, and black olives.
eating4HEALTH
›Wild Alaskan
salmon.
It’s rich in omega-3
fatty acids, which
reduce inflamma-
tion, modulate immune activity, and
protect against autoimmune disorders,
including rheumatoid arthritis, Crohn's
disease, ulcerative colitis, psoriasis, and
multiple sclerosis. Tuna, sardines,
mackerel, and other fatty fish are also
good sources of omega-3 fats.
Try this: Simmer seaweed noodles in
a broth with ginger and garlic, and top
with bok choy, scallions, and crumbled
cooked salmon; combine salmon, leeks,
zucchini, garlic, and onions in a food
processor, pulse to mix, form into patties,
and sauté in olive oil; toss canned salmon
with avocado cubes, chopped kale,
shredded carrots, and a simple vinaigrette.
œGreen tea.
It’s high in a
compound called
epigallocatechin-
3-gallate (EGCG),
which has been shown to improve
symptoms and reduce the pathology
in autoimmune diseases. Dysregulation
of T cell function is a critical factor
in the development of autoimmune
inflammatory diseases, and green tea has
a dramatic effect on T cells, especially
their differentiation, in a way that can
favorably impact autoimmunity.
Try this: Brew green tea with mint tea
and slices of ginger, sweeten with honey,
and serve warm; mix strong-brewed
green tea, bananas, and coconut milk,
and freeze in an ice cream maker; purée
matcha green tea powder with avocados
and green peas for a bean-free hummus.
Turmeric.
This bright-orange
curry spice contains
curcumin, a powerful
healing compound
that’s been shown to alleviate multiple
sclerosis, rheumatoid arthritis, psoriasis,
and inflammatory bowel disease by
regulating inflammatory substances in
the body. Curcumin is hard for the body
to absorb, but combining it with black
pepper and heating it can make it easier
for the body to use.
Try this: Cook butternut squash cubes
with coconut milk, turmeric, black pepper,
and curry paste, and purée for an easy,
creamy soup; simmer coconut or almond
milk with turmeric and black pepper,
and sweeten with honey for dairy-free
golden milk; toss cauliflower florets in
turmeric, black pepper, salt, garlic, and
olive oil, and roast until tender.
žBroccoli.
Like other
sulfur-rich foods
(cauliflower, kale,
radishes, cabbage,
onions, and garlic), broccoli contains a
powerful antioxidant called glutathione,
which can help alleviate autoimmune
diseases. It’s key in taming chronic
inflammation and protecting against
oxidative stress, and studies show that
glutathione status may be diminished
by as much as 50 percent in people with
autoimmune disorders.
Try this: Toss broccoli spears in olive oil,
garlic, and red pepper flakes, and grill
until tender; cook broccoli, cauliflower,
and leeks in broth, and purée until
smooth for a creamy, dairy-free soup;
grate or shred broccoli stems, red cabbage,
celery, green apples, and onions, add
golden raisins, and dress with mayonnaise,
honey, and apple cider vinegar for an
easy slaw.
Lisa Turner is a chef, food writer, product developer, and nutrition
coach in Boulder, Colo. She has more than 20 years of experience in
researching and writing about nourishing foods, and coaching people
toward healthier eating habits. Find her at lisaturnercooks.com.
 Take a Digestive Shortcut with
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asktheNUTRITIONIST/
Unscrambling Egg Labels
Here’s what you need to know to sift through and understand the many
options when shopping for America’s favorite breakfast staple ///BY MELISSA DIANE SMITH
: When I go to the natural food store to purchase eggs, I get confused
by all the different choices. What do all the various terms mean? And
which type of egg is the healthiest? —Jean R., Austin, Texas
a: Most shoppers feel exactly the
way you do. As complete little
packets of protein and nutrients that
are easy to cook and use in recipes, eggs
are a popular food. Yet misleading labels
don’t make it easy for average shoppers
to make informed choices at the store.
The vast majority of eggs sold in the
United States come from caged chickens,
and as public opinion has turned against
these practices, increasing numbers of
consumers are seeking out cage-free
and organic options. But the Cornucopia
Institute, a Wisconsin nonprofit that
promotes natural foods, says that these
products aren’t always what they’re
cracked up to be. So it pays to become
better educated on this topic.
This guide will cover the most
commonly seen terms used on egg
cartons, followed by information on
labels that are certified or verified to
meet certain standards. Before you
read what follows, prepare yourself:
66 • MARCH 2018
ANSWERS TO YOUR FOOD QUESTIONS
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 againstthegrainnutri-
tion.com.
that the chickens were allowed “access”
to the outside—with no specifications
about the quality or the duration of that
outside exposure.
Pasture-Raised—Pasture-raised
many of the terms on egg cartons are
downright cagey or deceiving!
Common Terms
eggs come from hens that were raised
outdoors on pasture. Although the term
isn’t regulated by the USDA, it is being
used by sustainable farmers to indicate
Cage-Free—Simply put, cage-free eggs chickens that are raised in the outdoors and
come from hens that do not live eat not only grass but also wild
in cages. The chickens have plants, bugs, and worms—a
more room than caged Know the chicken’s natural diet.
hens, but they can still Score Not surprisingly, true
be confined in very To make sure the eggs you buy pasture-raised eggs are
close quarters inside meet your standards, check out the more nutritious than
Cornucopia Institute’s Egg Scorecard
a building. They may at cornucopia.org. National brands their conventional
also have little or no of eggs with excellent or very good cousins. An egg testing
ratings include Vital Farms/Pasture
access to the outdoors. Verde, Mary’s Organic Eggs, project conducted by
Wilcox Family Farms, The Mother Earth News
Happy Egg Co., and Blue
Free-Range—Free- Sky Family Farms. in 2007 found that the
range eggs are produced benefits of pasture-raised
by birds that are allowed eggs include:
access to the outdoors for at least
part of the day. They have more space * ⅔ more vitamin A
than their caged and cage-free peers, * 2 times more omega-3 fatty acids
but they don’t get outside as much as * 3 times more vitamin E
you might think. According to USDA * 7 times more beta carotene
regulations, “free range” only means * 4–6 times more vitamin D
asktheNUTRITIONIST
Other Terms
Other label claims that are popping up
on egg cartons include:
Vegetarian Fed—This is a newer term
that conjures up images of chickens
being fed healthy vegetables and grains.
But the feed could just be genetically
modified corn or soy, which is technically
vegetarian as well. Also understand that
chickens aren’t natural vegetarians—
they also eat worms and insects.
Omega-3 Enriched—These eggs are
produced by hens fed a diet contain-
ing flaxseed, which is rich in omega-3
fatty acids, anti-inflammatory nutrients
that are sadly lacking in most of our
diets. While it’s true that these enriched
specimens are higher in omega-3s than
conventional eggs, wild-caught fatty fish
and 100 percent grass-fed beef are still
better sources of these essential fats.
Seals from Certifying Organizations
For eggs that meet more rigorous standards
of production, look for the following
certifications.
Certified Humane—A nonprofit
certification organization dedicated to
improving the lives of farm animals, Hu-
68 • MARCH 2018
mane Farm Animal
Care (HFAC), devel-
oped the Certified
TIPS FOR SELECTING EGGS
After learning the meaning of the terms on eggs,
Humane labeling
select the type you buy based on:
standards. HFAC
1. What you can afford
does its own farm
2. Farming and production methods that
inspections and
matter most to you
takes the USDA
3. How you will use the eggs
requirements for
cage-free eggs a
OTHER SHOPPING TIPS:
few steps further.
Cage-free * Most of the time, price is a good indicator
of egg quality. Be on the lookout for sales
eggs that are also
on high-quality eggs.
labeled as Certified
* The colors of the eggs are purely a result
Humane come
of the genetics of the chicken, and make
from farms that
no nutritional difference.
must have at least
* “Cage-free” and “free-range” production
1.5 square feet of
methods are better for chickens than
space per chicken
conventional farming. Either term carries
in their barn or
more weight when accompanied by the
enclosure, unlike the USDA requirements,
Certified Humane seal.
which specify no minimum amount of
* To avoid GMOs, look for Non-GMO Project
space per chicken.
Verified eggs.
There is currently no legal definition
* To avoid GMOs and pesticides, select USDA
for the terms “free-range” or “pasture-raised”
Organic eggs.
in the U.S., but the Certified Humane
* If you need more omega-3 fats in your diet,
label adds extra levels of trust to those
know that either omega-3 enriched eggs or
terms. Free-range eggs that include the
pasture-raised eggs provide higher amounts
Certified Humane label must have at
of these essential fatty acids. But understand
least 2 square feet per bird, while HFAC’s
that wild fish or grass-fed meat are still
pasture-raised requirement is 1,000 birds
much better sources.
per 2.5 acres (or 108 sq. ft. per bird). The
* If you’re on a tight budget and use eggs
hens must stay outdoors year-round
mostly for baking, consider buying a
and be allowed to roam freely during
slightly lower-quality egg than you would
daylight hours.
when you make eggs as a main dish.
* For the most nutritious choice for you and
Non-GMO Project Verified—Conven-
the healthiest choice for the chickens and
tional eggs come from chickens that are
the environment, seek out pasture-raised
fed genetically modified corn and soy.
eggs that also bear the USDA Organic and
When eggs are labeled with the Non-GMO
Certified Humane seals.
Project Verified seal, it means that they
come from farms that have met standards
for GMO avoidance, including the use
of feed that doesn’t include genetically But all organic eggs aren’t created
modified foods. equal. Some come from chickens that
are fed organic feed, but raised in
Organic—Certified organic eggs confined conditions nearly identical to
are laid by hens that live on a diet of conventional, industrial-scale egg
organic and vegetarian feed that is production, rather than from chickens
free of both GMOs and pesticides. Plus, with access to the outdoors.
they’re not treated with antibiotics, in
accordance with the USDA’s National Do you have a question for the nutritionist? We would
love to hear from you. Please email your questions to
Organic Program regulations. bnaskthenutritionist@gmail.com.
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healthyDISH/ RECIPE MAKEOVERS FULL OF MODERN FL AVOR
Spring Peas
These often overlooked
emerald gems shine in
our Spring Fresh Pea
Soup /// BY JONNY BOWDEN, PHD, CNS,
AND JEANNETTE BESSINGER, CHHC
Peas are like the Rodney Dangerfield
of legumes—they “don’t get no respect.”
But they’re a real nutritional heavy-
weight. They’ve got a generous amount
of protein, quite a bit of vitamin A, plus
calcium, potassium, choline, and a nice
helping of lutein and zeaxanthin, two
essential nutrients for eye health. Peas
themselves have a whopping 9 grams
of fiber per cup, making them a fiber
superstar. Luscious, relatively low in
calories, high in fiber, and very filling,
this soup is the poster child for healthy
comfort food.
You might wonder how it could
be possible to make a great pea soup
without the hambone. But the sad
fact is that humanely raised, pastured
pork is hard to find—and the treatment
of factory farmed pigs is almost too
cruel to contemplate. So we decided
to just ditch the hambone in this
updated version, and, trust me, you
won’t miss it. —Dr. Jonny
NOTES FROM THE CLEAN
FOOD COACH
There is some confusion about the
difference between spring onions,
green onions, and scallions. Green
onions and scallions are just different
names for the same plant, with long,
tender green stalks and narrow white
bulbs. Their flavor is mild and a bit
grassy, and they are usually available
year-round. Spring onions have a much
larger white bulb and a stronger oniony
taste, but they’re still mild and lightly
sweet. Look for them in early to mid-spring.
Leeks and Vidalia onions will make
good substitutes in this recipe if you
can’t find true spring onions.
70 • MARCH 2018
Spring Fresh Pea Soup 1. Heat oil or ghee in soup pot over medium
Serves 4 heat. Add spring onion, and cook 3–4
Made with fresh peas, this light and lovely minutes until just beginning to soften.
soup is a nutrient-loaded, super-fresh Add broth, increase heat to high, and
alternative to traditional split pea soup bring to boil. Reduce heat, cover, and
simmer about 8 minutes, or until onions
with ham.
are very tender.
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
1 Tbs. olive oil or ghee 2. While onions are cooking, mix together
¾ cup finely chopped spring onions yogurt, chives, mint, lemon juice, and
(or leek or sweet onion) garlic in small bowl, and set aside.
3 cups low-sodium vegetable broth
3. Add peas, salt, and pepper to broth mix,
⅓ cup plain Greek yogurt
return to a boil, reduce heat, and simmer
(or coconut yogurt)
until peas are tender, about 3 minutes.
2 Tbs. minced fresh chives
2 Tbs. minced fresh mint 4. Purée soup until very smooth using
1 Tbs. fresh-squeezed lemon juice an immersion blender, regular blender,
1 small clove garlic, minced or food processor. Return to low heat,
and mix in cream. Adjust seasonings, if
1 lb. shelled fresh sweet peas
necessary, and serve each bowl with a
(or frozen baby peas)
Salt and fresh ground pepper, to taste
generous dollop of the yogurt garnish.
¼ cup pastured or organic cream
Per serving: 170 cal; 8g prot; 5g total fat (1.5g sat
(or evaporated coconut milk) fat); 22g carb; 5mg chol; 250mg sod; 7g fiber; 8g
sugars
FEATURED INGREDIENT: Ghee
Ghee is clarified butter, which means its basically butter with the milk solids removed.
But to treat ghee as just a form of butter doesn’t properly acknowledge the fact that this
food has traditionally been used for its health-giving properties.
Ghee has a long and respected history as a medicinal and healing food in Ayurvedic
medicine, a tradition that dates back nearly 5,000 years. In Ayurveda, it’s believed to
strengthen the ojas, the vital energy cushion at the root
of our well-being and immunity. In her classic book
Food and Healing, Annemarie Colbin, PhD, calls
ghee one of the three best-quality fats.
 SHOPPING CART

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MARCH 2018 • 71
80yearsYOUNG/ 1938–2018

Better Nutrition
in the 1950s,
Part 1
2018 marks Better Nutrition’s
80th year in print. Travel
through time with us as we highlight
popular diet and food trends by decade.
In the spotlight this month: Gelatin
Molds ///BY THE EDITORS OF BETTER NUTRITION
The pages of Better Nutriton, like many STRAWBERRY MOLD
other magazines and cookbooks from the For a vegan mold, try BaKol Jel Dessert or Simply Delish Jel
1950s, were peppered with a hodgepodge Dessert.
of gelatin-based recipes. Everything from
Jell-o-encased salads to scary-looking 7 THAT
FOODS
WERE
1 package strawberry gelatin
1 cup water
2 cups sliced fresh pineapple
½ cup honey
shrimp cocktail suspended in gelatin INTRODUCED IN 1 cup sour cream, preferably ½ cup mace (or ½ tsp. nutmeg)
was in vogue. A little hard to stomach, THE ’50S organic
but true. We found this Strawberry Mold
recipe from the May 1954 issue of Better LHot Tamales
1. Heat water to boiling point and dissolve in gelatin mix. Let cool
to lukewarm, then add cream and mix well. Pour into individual
Nutrition, in a section called “Recipes for LCheese Whiz molds, or large mold.
the Modern Housewife.” And you know LTV dinners
2. Pare pineapple and cut into cubes. Heat honey with mace but
what? It’s good! Made with fruit, honey, LCerts do not let it reach the boiling point. Pour the warm honey over
and sour cream, this refreshing dessert LSweet ‘n Low pineapple, and let it stand for a few minutes. Serve with gelatin.
has a taste reminiscent of ambrosia. We LTang
hope you enjoy this retro sweet treat. L Diet Rite Per serving: 340 cal; 4g prot; 10g total fat (6g sat fat); 66g carb;
25mg chol; 130mg sod; 1g fiber; 63g sugars

THE STORY OF

Better Nutrition was founded by Jack

Schwartz in 1938. Schwartz returned
from the military with a business
idea—start a magazine about nutrition.
He loved helping friends and family find
natural solutions to health problems,
and he figured others would be interested
in this too. He saw an opportunity to
fill a niche and, at the same time, satisfy
his passion for health and nutrition.
And just like that, Better Nutrition
magazine was born.Fall back in time
with us this year as we revisit popular
trends in nutrition, vitamins, recipes, and
more with this limited-edition section.

72 • MARCH 2018
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