7972 MEN Guide to Natural Health

8 “In the 21st century, most of us aren’t looking toward self-reliance because of a struggle to survive, but rather as a way to give ourselves a better life.“ LETITIA STAR, “STEPS TOWARD SELFRELIANT LIVING,” PAGE 8

Healthy Home

THE ROOMBYROOM GUIDE TO HOUSEPLANTS

STEPS TOWARD SELFRELIANT LIVING

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Eat healthy food on a budget, know exactly what’s in the products you use on your body, and own fewer,

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health. Discover the best plants for each area of your home.

SAFE SPACES FOR BABY

self-reliant lifestyle.

Prepare a safe haven for your bundle

CLEANING RECIPES

Cover Image: iStock/OlgaMiltsova

inside your home is a balm for our

higher-quality products—all with a

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of joy with these tips for a safe and

THE VERY BEST DIY HOME ON THE COVER Natural Skin Care 24 Self-Reliant Living 8 11 Happy Habits 30 Eliminate Allergies 47 Get Enough Nutrition 58 Avoid Toxic Additives 65

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Studies prove it—bringing greenery

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Avoid harmful chemicals and save

naturally healthy, nontoxic nursery.

13 USES FOR

money by making your own simple

HYDROGEN PEROXIDE

and effective household cleaners.

Discover tried-and-true uses for this

CHEMICAL WARFARE

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household staple.

Cleaning up the chemicals in your

8 HOUSEHOLD USES FOR

life is easier if you take it step by

APPLE CIDER VINEGAR

step. Minimize exposure to these 10

Improve your health and keep your

dangerous chemicals in your home.

home tidy with this culinary wonder.

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26 Real Beauty

NATURAL SKIN CARE FOR EVERY SKIN TYPE 24 Discover the best natural skin-care solutions for your specific skin type, whether normal, dry or oily.

1INGREDIENT BEAUTY FIXES 26 Tackle dry skin, grimy fingernails, age spots and more with simple fixes that require one kitchen ingredient.

EAT FOR RADIANT SKIN 28 Choose the right mix of foods for a delicious dose of nutrients that reduce blemishes and keep skin looking youthful.

Natural Wellness

11 HABITS HAPPY PEOPLE HAVE IN COMMON 30 Adopt some of these day-to-day habits of extremely happy people for a more satisfying and fulfilling life.

MAKE YOUR MOVE 32 Regular, vigorous workouts confer a wide range of benefits to our bodies and brains, going way beyond weight management.

PAIN, PAIN GO AWAY 36 When managing chronic pain, natural options can be just as effective as pharmaceuticals, and with fewer potential side effects.

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32 THYROID AND DIGESTIVE HEALTH 40 Discover the connection between healthy digestion and a healthy thyroid to help balance your hormones and weight.

EAT YOUR WAY HEALTHY 70 The most powerful medicine isn’t what you can buy in a pharmacy. It’s what’s growing in the garden!

BOOST YOUR BRAIN HEALTH Get a more active brain with these brain-supporting foods, supplements and lifestyle tips.

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YOUR FREEZER, YOUR FRIEND 76 To make cooking healthy meals easier, stock your freezer with ingenious, multipurpose foods.

THE END TO SEASONAL ALLERGIES 47 With these expert tips to make over your diet, it’s possible to completely eliminate seasonal allergies.

GOOD EATS ON THE GO 80 For nutritious noshing, prepare healthy, make-ahead snacks that are ready to roll whenever hunger strikes.

BANDAIDS & BOOBOOS 50 Childhood is filled with minor emergencies. Prepare for cuts, bruises and bug bites with this herbal first-aid kit.

NATURALLY YOUNG 52 Look and feel your best at every age with rejuvenating foods and herbs.

Food Smarts

VITAL NUTRITION 58 Learn all about the most common vitamin deficiencies and how to ensure you’re getting enough of these vital nutrients.

Great Gardens

GRANDMA’S GARDENING SECRETS 85 Embrace the wisdom of the past with these natural, money- and time-saving gardening tricks from yesteryear.

GARDENING WITH KIDS 92 Teach your children the joys of gardening as a way to connect them to nature.

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5 MOST TOXIC FOOD ADDITIVES 65 Shop smart to avoid unnecessary and potentially dangerous chemical additives, and improve your family’s health.

8/28/18 11:33 AM

Safe Spaces for Your Baby

Floor Covering Facts

Give your bundle of joy a naturally healthy, nontoxic nursery.

BY AISHA IKR AMUDDIN

MOST PARENTS HAVE THE “nesting instinct”—that expecting urge to prepare a safe haven for a new arrival. However, many conventional products for babies are made with plastics and chemicals designed to reduce flammability or create water- or stain-resistance. Although well-intended, unfortunately, babies are particularly vulnerable to environmental toxins. But you have options. Read on to learn how to create a safe, nurturing and nontoxic environment for your little ones.

Safety First Babies are born with underdeveloped immune, reproductive and central nervous systems, and their kidneys and livers can’t effectively eliminate toxins from the body. Chemical exposures that would never harm an adult can wreak havoc on a baby during this critical phase of life. Low-level exposures to lead, for example, can impact a child’s ability to concentrate. And higher levels of lead exposure can translate to antisocial behavior, aggression, learning disabilities, impaired hearing and lowered IQ. Second, children experience a proportionately higher exposure to environmental toxins than adults. Pound-for-pound, children breathe more air, drink more water and eat more food, which means they also take in a greater dose of environmental pollutants.

Then there’s children’s behavior. Their curiosity leads them to finger, snatch and mouth almost everything they come in contact with. This is a normal part of their development, and children’s immune systems may need some exposure to dirt and bacteria to develop fully. However, pollutants such as dust and heavier-than-air chemicals tend to collect where children love to play most—on the floor and in the grass.

Finally, children’s early exposure to chemicals may lead to cumulative effects that result in cancer, reproductive disorders and neurological problems down the road and, perhaps, in the next generation.

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Paint Pointers The nursery nest should include lead- and fume-free walls. Any house or apartment built before 1978, when the federal government limited lead in interior paints to a negligible level, may conceal a layer or more of leaded paint underneath safer coats. If the paint is intact (not crumbling, chipping or peeling), it’s not harmful.

Test for lead around windowsills and doorjambs, where friction grinds lead paint into easily inhaled, mobile dust. LeadCheck swabs, available in hardware stores, identify high lead content in dust, paint and dishes. An EPA-certified laboratory can more accurately test lead at minute levels and through layers of paint. If lead is found in the nursery, it must be removed or encapsulated by a professional.

Many conventional paints contain volatile organic compounds (VOCs). VOCs vaporize from paint and other products, especially those made of petrochemicals, and enter the air we breathe. Fungicides and preservatives also are added to prevent paints from deteriorating. All these chemicals add up to strong odors and possible ill health, including fatigue, headache and breathing difficulties. Oil-based paints are the worst offenders, but water-based latex paints also are made with petrochemical solvents that can contaminate the air you breathe.

The safest bet? No-biocide, no-VOC paints formulated to emit few or no chemical fumes or natural milk paints or clay plasters. In any case, paint a baby’s room with windows wide open, well in advance of the baby’s due date. Pregnant women should never paint or be in freshly painted spaces.

Many parents are inclined to spread plush, wall-to-wall carpeting in the baby’s room to cushion tumbles and falls. But dust mites and animal dander that trigger asthma attacks and exacerbate allergies cling to fibers, while pesticides and household cleaners are deposited by air currents and shoes. In humid climates, carpeting may harbor mold and mildew. What’s more, synthetic carpeting, backing and pads contain so many chemicals they are often referred to as a “toxic soup” that can cause headaches, fatigue and breathing difficulties.

On the other hand, carpeting and rugs add color and character, texture, and warmth to a room. Floor coverings made from hemp fibers, which naturally resist mold, are a good choice for damp climes.

Wool fibers may have been treated with toxic mothproofing chemicals. But vegetable-dyed, natural-fiber throw rugs are ideal because they can be washed frequently to combat dust and other contaminants. The best flooring for baby’s room are untreated rugs with natural latex or jute backings.

If you choose not to cover floors with carpeting or rugs, try untreated hardwoods, true linoleum, ceramic tile, marble, stone slate or resilient cork tiles—all either unfinished or finished with water-based, low-VOC finishes.

Safe Furnishings When it comes to nursery furnishings, the crib is the place where baby spends the most time. As such, the crib anchors the décor. Other pieces of baby furniture include a changing table, dresser, shelves and a rocking chair. By far the best material for these is hardwood—preferably sustainably harvested wood finished with natural stains or a lowVOC sealant.

Be aware that some case goods or their parts contain particleboard, plywood and other engineered woods made with glues that release formaldehyde. If you purchase engineered-wood furniture, do so several months before your baby’s arrival so VOCs will dissipate.

A typical crib mattress is stuffed with polyurethane foam and treated with flame retardants and water repellents. In its place choose an organic cotton crib mattress that contains no synthetic materials, or one with a layer of naturally fire- and water-resistant wool surrounding a core of 100-percent certified organic cotton stuffing.

Used or antique furniture represents a practical and environmentally sound reuse of resources. Be careful though: Furniture made prior to 1978 may be finished with lead paint, while older pieces may be too unstable to withstand a curious toddler. You may need to repair or refinish antiques.

Window Works Blinds, shades and curtains offer relief from the afternoon sun to a napping baby and privacy to a nursing mother. As with carpeting, dust mites tend to cling to window fabric. Frequent washing in hot water will keep mites at bay, and durable fabric such as hemp will withstand the wear and tear of laundering. However, it’s best to avoid window curtains in the nursery (a small valance is a safe window decoration).

When it comes to blinds, those made of metal, wood or bamboo are your safest bets and easy to keep clean. Because it may be unclear what type of finishes have been applied to new blinds, open them up and set them out in a ventilated room for a few weeks to permit chemicals to “offgas.” Note: Don’t place a crib near blinds with a cord to reduce risk of strangulation.

AISHA IKRAMUDDIN is the co-author of Mothers & Others for a Livable Planet Guide to Natural Baby Care: Nontoxic and Environmentally Friendly Ways to Take Care of Your New Child.

+ Baby’s Bedding ■ Babies spend a lot of time sleeping, so make sure their bedding is made with chemical-free materials. The easiest option is organic cotton. You might also search for untreated hemp or wool.

■ Choose fabrics without permanent-press or other finishes that may improve appearance, reduce the need for ironing and retard flammability. These finishes often contain formaldehyde or plastic resins that may linger for awhile, even after washing.

■ Opt for wool, chemical-free and fire-resistant fabrics when selecting blankets, mattress pads, sweaters and buntings.

Because it’s water-resistant, wool is ideal for leak pads.

■ The American Academy of Pediatrics recommends not allowing babies to sleep with pillows, blankets, soft mattresses or stuffed toys to reduce risk of suffocation.

Give babies warmth via safe, organic cotton sleep sacks.

■ When toddlers are ready for pillows (after the age of 1 year), choose organic cotton, buckwheat or natural wool.

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8/28/18 11:34 AM

13 Uses for Hydrogen Peroxide Discover tried-and-true uses for this household staple.

Break out the bubbly—hydrogen peroxide (usually sold at a 3-percent concentration and used further diluted in water) has many uses around the home. You might be surprised to learn that hydrogen peroxide is not recommended for use on cuts and scrapes by many doctors (it can inhibit healing), but this disinfecting, cheap and easy-to-find household staple has many other excellent uses. Note: Hydrogen peroxide becomes inert if exposed to light or air, so it’s important to store it in an opaque, dark-colored bottle with a lid.

5 MAKE YOUR BOWL GLOW: Pour hydrogen peroxide directly into the toilet bowl, and let it sit for 20 to 30 minutes to disinfect and bleach stains.

Scrub clean with a toilet brush.

6 AIR PURIFIER: Combine 1 pint hydrogen peroxide with 1 gallon water and pour it into your humidifier to clean the machine from the inside out.

1 SPONGE STERILIZER: Combine half water and half hydrogen peroxide in a bowl, then soak a dirty sponge for 10 minutes before rinsing.

2 NEAT NAILS: First trim and file nails. Next, fill a bowl with warm water and add 15 drops of almond, avocado or olive oil; soak fingertips for 10 minutes. Dry hands, then wipe nails with a hydrogen peroxide-soaked cotton ball to whiten. Add a drop of oil to each cuticle and massage it in.

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SINK SPARKLER: Get a stained white sink sparkling again by spraying hydrogen peroxide in the sink, then allowing it to sit for 30 minutes or more.

Scrub, then rinse.

To erase underarm stains, combine one part castile soap and two parts hydrogen peroxide, apply to the stains, then let sit for one hour.

Rinse in cold water, then run through the washing machine.

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10 SMILE ENHANCER: To whiten teeth, mix baking soda and hydrogen peroxide to form a paste. Brush normally and use daily for a brighter smile.

11 MOUTHWASH MAGIC: Dilute

12 FRESH AND CLEAN: Bacteria can

BLEACH ALTERNATIVE: Replace chlorine bleach—its manufacture releases toxic dioxins into the environment—with hydrogen peroxide. Simply soak light-colored laundry in hydrogen peroxide, rinse in cold water, then run it through the washing machine.

GROUT CLEANER: After cleaning your tub, whiten any dingy grout by spritzing it with hydrogen peroxide.

After it has bubbled for 10 minutes, scrub with a toothbrush and rinse.

blood or red wine stains in clothing by pouring the hydrogen peroxide directly on the stain, then rinsing in cold water. Hydrogen peroxide is a mild bleaching agent, so use this trick on light-colored clothing and/or test on a small patch first.

hydrogen peroxide in water (about half and half ) and use as a mouthwash.

Swish the mixture in your mouth to whiten teeth and kill bacteria, but be very careful not to swallow any.

7 UNDERARMSTAIN LIFTER:

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9 ST STAIN STAI AIN N BR BREA BREAKER: EAKE KER R: A Attack ttac tt ackk to toug tough ugh h

flourish on makeup brushes and sponges. To sterilize yours, add castile soap to warm water and soak brushes, tweezers and sharpeners. Rinse in cold water, then dunk in a half hydrogen peroxide/half water solution. Soak for 10 minutes, then immerse brushes in a cold water bath for 10 minutes. Remove and dry on a clean, dry cloth.

13 CUTTING BOARD CLEANER: To sanitize cutting boards, spray hydrogen peroxide (in an opaque spray bottle) onto boards, allow it to bubble for a few minutes, then rinse and wash with soap and water.

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8 Household Uses for Apple Cider Vinegar Improve your health and keep tidy with this handy culinary staple.

Organic, unfiltered apple cider vinegar is packed with health effects ranging from regulating blood sugar to helping tame acid reflux. It’s also loaded with antioxidants, probiotics and natural antibiotic properties. Choose organic apple cider vinegar, as apples are among the produce that holds onto the most pesticide residues. Unfiltered apple cider vinegar retains its probiotics; you will recognize it by its cloudy appearance. Bragg Organic Apple Cider Vinegar is a high-quality, easy-to-find brand.

strained liquid into a capped jar. Let the jar sit on a shelf overnight to allow sediment to settle. The next day, pour the clear liquid layer through a finemesh sieve into a smaller sterilized jar without disturbing sediment.

3 ALLNATURAL SKIN TONER: 1 SUPER SHINY HAIR: Repair damaged hair and get naturally shiny, healthy locks with apple cider vinegar.

In a glass jar with a lid, mix 2 cups apple cider vinegar with 10 drops essential oil of your choice. Let the mixture blend for one to two days. To use: After shampooing, rinse hair with 1 ⁄2 teaspoon vinegar mixture and 1 cup water. Follow with a cold water rinse.

2 MEDICINAL HERB EXTRACTS: Although not as potent as alcoholbased extracts, medicinal herb extracts made with apple cider vinegar are a great alternative for children or those with alcohol sensitivities. You can use medicinal herb extracts to treat a variety of ailments, depending on the herb used. To make, fill a fifth of a sterilized jar with the powdered, dried herb of your choice. Pour apple cider vinegar over the herb to fill the jar. Cover with lid, and leave mixture in a cool, dark place for two weeks, shaking daily. After 14 days, strain out the herbs with cheesecloth, pouring the

Beneficial for all skin types, this toner will help tighten skin and kill bacteria that can lead to breakouts. Mix 3 tablespoons fresh mint leaves, 2 tablespoons apple cider vinegar and 1 cup distilled water. Let sit for three days.

Strain out solids and store toner in a bottle with a tight-fitting lid. To use, apply to skin daily with cotton pad.

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ACID REFLUX RELIEF: Acid reflux is actually due to too little acid in the stomach. To combat this irritating problem, try drinking 1 teaspoon apple cider vinegar in a glass of water every morning to help encourage the acidic environment our stomachs need to help break down food.

5 RELAXING BATH: Unwind in this soothing herbal vinegar bath. Apple cider vinegar’s acidity helps rinse away soap residue and may help counteract yeast infections. Combine 1 cup each apple cider vinegar and water; 1 tablespoon each fresh rosemary, tarragon and mint; and 11⁄2 tablespoons fennel seeds in a small saucepan. Heat gently until just boiling. Turn off burner, cool completely then strain out solids. To use, pour into a warm bath and soak for about 20 minutes.

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TREAT SWIMMER’S EAR: The acidity of vinegar helps kill bacteria and clear infection. To help treat swimmer’s ear, lie on your side with the infected ear facing up and place a few drops of apple cider vinegar in the ear with an eye dropper. After a few minutes, get up and let the vinegar drain.

7 HEAD FOR THE ANTHILL: If you find ants in the house, deter them by spraying undiluted vinegar on their routes. The vinegar will cover their pheromone tracks, preventing them from finding their way back in.

8 WELL DRESSED: Dress fresh greens with a tangy and healthful apple cider vinaigrette: Whisk together 1⁄4 cup honey, 1⁄2 teaspoon dry mustard, 1⁄2 cup apple cider vinegar, 1 teaspoon kosher salt, 1 cup extra virgin olive oil and 1 ⁄4 teaspoon cayenne pepper. This dressing perfectly complements the Arugula, Pear, Pecan and Blue Cheese salad recipe at motherearthliving.com/ arugula-pear-pecan-blue-cheese-salad.

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Eat for Radiant Skin

Choose the right mix of foods for a delicious daily dose of beauty-enhancing nutrients.

BY KIM WALLACE WHILE THERE’S NO SIMPLE formula guaranteed to deliver clear, frustration-free

skin, powerhouse beauty nutrients found in our favorite whole foods can help reduce blemishes and keep skin looking youthful and radiant at any age.

“It’s not about specific foods,” says Jolene Hart, a health coach certified by the Institute for Integrative Nutrition and the American Association of Drugless Practitioners, and author of Eat Pretty: Nutrition for Beauty, Inside and Out. “It’s more about the approach.”

The approach, Hart says, is in choosing the best fresh foods that pamper our bodies while providing major skin benefits. This means targeting nutrient-dense foods known for their ability to build collagen and elastin (which keep skin firm and supple), reduce inflammation, and protect against skin-damaging free radicals caused by ultraviolet (UV) exposure, air pollution and everyday toxin buildup.

Thankfully, these beauty foods are likely already familiar—think nuts, leafy greens, and colorful fruits and veggies. Hart suggests looking at the foods you already love and boosting their potential by incorporating more anti-inflammatory spices such as cayenne, cinnamon and turmeric; using powerful preparation techniques such as fermenting and steaming; and taking a few high-quality supplements such as probiotics and fish oils to deliver deeper skin- and body-healing benefits.

“Get in touch with how your body feels before and after eating,” Hart says. “Does this make me feel good? Is this meal pampering me?”

If your answer is yes, then those foods are likely nourishing you from the inside out, and your skin will be the ultimate sign of it.

The result? Skin that’s soft, even-toned and free of irritation—a clear reflection of healthy, whole foods feeding your whole body everything it needs to look and feel healthy.

6 Nourishing Nutrients

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BIOTIN: One of the most popular supplements for healthy hair and nails, biotin is a B vitamin that’s just as easy to get via whole foods.

Instead of taking several biotin pills daily, why not munch on almonds or enjoy avocado toast topped with smoked wild-caught salmon?

FOUND IN: almonds, avocados, chard, legumes and wild salmon

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PROBIOTICS: Scientists continue to learn more about the braingut-skin connection, so make adding a daily dose of fermented foods to your meals a regular habit. Yogurt is a delicious breakfast food. Sauerkraut and kimchi are excellent added to salads or sandwiches. And miso makes a simple appetizer in the form of soup or can be used to marinate fish. If you find it difficult to get in a serving of fermented foods every day, probiotics are one beauty nutrient Hart suggests we consider supplementing.

American Health (americanhealthus. com) makes high-quality options.

FOUND IN: yogurt, miso, sauerkraut

Caption here

and kimchi

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ZINC: Fussy, problematic skin can benefit from a daily helping of zinc-rich foods, which are critical to the tissue healing process and encourage collagen formation. Zinc also helps calm redness and inflammation, and is especially effective at regulating oil production.

FOUND IN: chickpeas, mushrooms, oysters, pecans and quinoa

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OMEGA FATTY ACIDS: The hype ➸ around omega fatty acids is real—but the

idea they only come from fish and supplements? Not so much. Get these anti-inflammatory, skin-strengthening nutrients from tasty seeds and nuts that can easily be blended into your morning smoothie or added to a daily salad.

FOUND IN: chia seeds, ground flax seeds, hemp seeds, trout and walnuts

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GLUTATHIONE: A powerful antioxidant that regenerates free radical-fighting vitamins C and E, glutathione is one beauty nutrient Hart is most excited to see become part of our beauty lexicon. “It’s especially important for older people because it defends mitochondrial health and strengthens the immune system,” she says.

FOUND IN: artichokes, beets, broccoli, grapefruit and spinach

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VITAMINS A, C & E: Considered the royal trio of vitamins for beautiful, healthy skin, vitamins A, C and E are the most highly sought topical treatments to slow skin damage—and are some of the easiest beauty nutrients to enjoy eating every day.

Colorful salads of red, green and yellow almost always guarantee that you’re getting a shot of these vitamins essential to cell renewal and repair, production of collagen and elastin, and defense against free radical damage.

FOUND IN: Vitamin A is found in butter-

nut squash, carrots, collard greens, kale and pumpkin; vitamin C is found in bell peppers, kiwi, papaya, pineapple and strawberries; and vitamin E is found in chard, olives, peaches, sunflower seeds and tomatoes KIM WALLACE is the founder of the natural beauty blog kimberlyloc.com.

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MORE TIPS

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How Hydration Helps Can’t imagine how you’re going to eat all these beauty nutrients every day? You don’t have to! Drinking them offers just as many skin benefits.

“A smoothie is a great way to get everything you need at once,” says Lina Hanson, founder of Lina Hanson Global Beauty and author of Eco-Beautiful: The Ultimate Guide to Natural Beauty and Wellness. She suggests starting with green smoothies, as they’re an efficient delivery system for loads of leafy greens.

“Experiment with kale, arugula and Swiss chard blended with avocado to get mega doses of vitamins C and E,” Hanson says. “These greatly boost skin vitality and reduce inflammation.”

If you’re getting all the beauty foods you need but aren’t staying well-hydrated, Hanson recommends drinking a cup of hot or lukewarm lemon water every morning. Follow with green tea for a major shot of antioxidants, and then experiment with other herbal teas (Hanson loves holy basil tea; Alvita Teas makes a high-quality, organic version) to stay hydrated throughout the day.

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RESOURCES

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Read More Find these titles at motherearthliving.com/store.

Eat Pretty: Nutrition for Beauty, Inside and Out

by Jolene Hart

Eco Beauty: Scrubs, Rubs and Bath Bombs for You and Your Friends

by Lauren Cox and Janice Cox

Skin Cleanse: The Simple, All-Natural Program for Clear, Calm, Happy Skin

by Adina Grigore

www.MotherEarthNews.com

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HOME REMEDIES

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LEMONGINGERGINSENG TEA This warming tea is perfect for cool nights.

1 cup dried ginger root ½ cup dried eleuthero root ¼ cup dried American ginseng root, broken into small pieces ¼ cup dried lemon peel Honey, to taste 1. Mix all herbs together in a bowl until well combined.

2. Simmer ¼ cup of mixture per quart of water in a covered pan for 15 minutes, but don’t boil.

3. Strain herbs and add honey to taste.

GINSENGCHOCOLATE CHAI This spicy tea is a sweet but healing treat. ½ cup dandelion root, roasted ½ cup cacao nibs 2 to 4 small American ginseng roots, broken into small pieces 2 cinnamon sticks, broken into pieces 1 vanilla bean, cut into small pieces 3 tablespoons dried ginger root 2 tablespoons cardamom pods, whole 1 tablespoon cloves 1 teaspoon peppercorns, whole Milk and honey, to taste

TRY THIS

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Ginseng

VITACARROT MASK

Ginseng has been used for thousands of years as a health tonic, both by ancient Chinese and American Indian people.

Two commonly used species of ginseng are Asian ginseng (Panax ginseng)—also known as Korean ginseng—and American ginseng (Panax quinquefolius). Both have similar effects, but Asian ginseng is considered more stimulating and is often used as a restorative for the elderly.

In ancient China, ginseng was considered more valuable than gold, and today hundreds of studies support its value.

Ginseng is excellent for heart health. Research shows ginseng helps regulate cholesterol and blood sugar, and ginsenosides, the active components in ginseng, reduce platelet aggregation, blood coagulation and blood pressure.

Ginseng also increases endurance, relieves fatigue and enhances immunity. Recent research confirms ginseng’s ability to reduce fatigue among those fighting or recovering from disease. In a study conducted by the Mayo Clinic, cancer patients were given either a placebo or 2,000 mg of American ginseng. After eight weeks, the patients in the ginseng group saw a 20-point improvement in fatigue as measured on a 100-point scale.

Ginseng can also help keep our minds sharp as we age.

It’s been shown to increase blood flow in the brain, protect nerve cells from damage and enhance nerve development, thereby improving memory and learning, according to the Pennington Biomedical Research Center.

Carrot is incredibly rich in vitamin A, which has anti-aging activity when applied topically. This mask is good for even the most sensitive skin.

1 large carrot 1 tablespoon sweet almond oil 5 drops jasmine essential oil (optional) 1. Peel and purée carrot and strain off juice. (You can drink this!)

2. Blend pulp with sweet almond oil and add jasmine essential oil, if using, drop by drop. (You can also add a few jasmine flowers when they’re in season.)

3. To use, lie on an old—or not very special—towel and apply pulp to your cleansed face, avoiding the eyes and mouth area. Relax and allow the mask to work for 10 to 15 minutes. Rinse well with warm water, then pat dry and moisturize as usual.

Elixir of Youth Mature skin also loves comfrey, chamomile, honey, evening primrose oil, marigold, olive oil and wheat germ oil.

1. Mix all ingredients except milk and honey together in a bowl until well-combined.

2. Simmer ¼ cup of mixture per quart of water in a covered pan for 15 minutes, but don’t boil.

3. Strain herbs. Add honey and milk to taste.

Recipes courtesy Erin McIntosh of Mountain Rose Herbs, mountainroseherbs.com.

Carrots Your mother probably told you to eat your carrots. Well, she probably should have also told you to slather carrots on your skin: Carrots are packed with skin-renewing vitamins, including provitamins A, B and C, which help restore skin’s elasticity. They also have a tautening, “face-lifting” action—as well as being anti-inflammatory and helping to fight off skin infections.

Carrots aren’t a breeze to grow: They like sandy, free-draining soil, otherwise they create some very interesting shapes through “fanging,” in which the root divides in two. You’ll often hear vegetable garden owners complaining about carrot root fly, or carrot rust fly (which actually can be avoided by covering carrots with burlap).

For flavor, nothing beats a freshly pulled carrot. For beauty, the fresher the better because the vitamin content dwindles when they’re stored for a long time. If you’d rather buy your carrots, make sure they’re organic, and preferably local. Oh, and if you’re trying to quit your caffeine habit, carrot seeds make a pleasant afternoon tea.

Section excerpted from The Ultimate Natural Beauty Book by Josephine Fairley, published by Rizzoli Universe Promotional Books.

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Eat Your Way ➺

HEALTHY

70 to 80% of our immune tissue is located in our digestive systems.

What we eat, therefore, affects how our bodies fight illnesses and disease.

The most powerful medicine is not anything you can buy in a pharmacy. It’s what’s growing in the garden. BY VA L E R I E L ATO N A

EVERY WINTER, Denise—a 45-year-old schoolteacher from western New York—could predict the regular onslaught of cold-induced asthma attacks and an annual sinus infection. But this past winter, she remained healthy all season long, a first for her.

What made the difference? Denise believes it’s that she had changed her diet over the past year to be less processed and more plant-based.

“My motivation initially was weight loss,” says Denise, who was inspired to change her and her family’s diet after watching the movie Fat, Sick & Nearly Dead. “Yes, I lost some weight; about 14 pounds. But I was surprised—shocked actually—to find that, as a result of this diet, my asthma and sinus problems seem to be completely gone.”

Denise’s results come as no surprise to doctors such as Ronald Weiss, an internist from West New York who purchased a 348-acre farm four years ago to create the first farm-based medical practice. “Food is medicine,” Weiss says, quoting the ancient Greek physician Hippocrates who coined the phrase “Let food be thy medicine and medicine be thy food.”

But processed food, packaged food and genetically modified foods don’t count, says Boulder, Colorado-based Robyn O’Brien, author of The Unhealthy Truth: One Mother’s Shocking Investigation Into the Dangers of America’s Food Supply—and What Every Family Can Do to Protect Itself.

“We’ve gotten so far away from real food. What we think to be food in the grocery store is now a processed product full of artificial ingredients,” O’Brien says. “Getting healthy is about getting back to real food and less fake food and less processed stuff.”

By putting the right fuel into our bodies, our immune systems can do their jobs of boosting our overall wellness and resistance to illness and disease. “Our immune system is in our gut,” says Kathie Madonna Swift, a registered dietary nurse, author of The Swift Diet, and education director for Food As Medicine, a professional nutrition training program for physicians and other health-care providers. In fact, 70 to 80 percent of our immune tissue is located in our digestive systems. What we eat, therefore, affects how our bodies fight illnesses and disease, Swift says.

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