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Compliments of

Scent Savvy

Saying no to synthetic fragrances. page 12

Lung Support

What you need to breathe deep. page 37

April 2019

time for




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APRIL 2019




Spring into the Season

Dine on pure deliciousness with organic brunch recipes!


Time for Renewal

Cleansing herbs for a fresh start.

departments 6 Editor’s Note 9 News Bites

Organic reduces toxins • Bees benefit • Meditation eases pain • More

12 Natural Beauty

What you need to know about synthetic fragrances.

23 Special Diets

Is this the year you go vegetarian? The benefits of a plant-based diet.





26 Hot Products 29 Weighing In

Portable protein snack ideas!

34 Smart Supplements

Break the cycle of sinusitis.

37 Expert Advice

Natural remedies for asthma.

38 On Organic Try this recipe!

40 DIY

Make your own cleaning products. For more health & wellness resources visit


Products advertised or mentioned in this magazine may not be available in all locations.

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Celebrating Twenty Years Chief Content Officer and Strategist Lynn Tryba ( Contributing Editors Lisa Fabian, Rich Wallace Assistant Editor Kelli Ann Wilson

Fresh Start for Spring! Just as winter is about hibernation, spring is about emerging from our caves. As the weather warms up, it’s natural to want to live lighter and cleaner. Being good to our bodies and to the Earth are front of mind right now, and that attitude is reflected throughout this BuyOrganic edition of Taste for Life, which focuses on the health benefits of an organic, sustainable, and green lifestyle. Marking the new season with a cleanse or detox is a ritual of renewal for many. Learn about the herbs that can support your kidneys, liver, and lymph system on page 32. There’s a growing awareness about the need to use clean beauty products. “Scent Savvy” details the health reasons to avoid synthetic fragrances (page 12). Find recipes for homemade, nontoxic cleansers for spring cleaning on page 40. And enjoy the delicious organic brunch recipes on page 18. I want to give a huge shout-out to those who sent in their New Year’s resolutions as part of our Healthy Resolutions Contest. Gift packages of natural products went out to four winners, among them Elizabeth G. of New York, who created an inspiring collage, and Pamela P. of Texas, one of our many readers caretaking loved ones. I regret we cannot award ALL of you for your wonderful attitudes and big hearts. I’m keeping a bunch of your entries and may reach out to you over the year with surprises to brighten your day!

To your health,

Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service: 800-677-8847 Client Services Director - Retail Judy Gagne (x128) Client Services Director - Advertising & Digital Ashley Dunk (x190) Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 603-831-1868 Executive Director of Retail Sales and Marketing Anna Johnston ( Retail Account Manager Kim Willard Founder and Chief Executive Officer T. James Connell Editorial Advisory Board

Mike Barnett, marketing director for Clark’s Nutrition & Natural Foods Market Seth J. Baum, MD, author, Age Strong, Live Long Hyla Cass, MD, author, Supplement Your Prescription Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); ©2019 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher. Creative and Sales Offices: 149 Emerald Street, Suite 0, Keene NH 03431 603-283-0034

Lynn Tryba

A note on recipes Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source

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Printed in the U.S. on partially recycled paper.

The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.

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ORGANIC EATING PAYS OFF QUICKLY After only six days of eating an organic diet, participants in a new study saw significant reductions of more than a dozen different pesticide compounds in their bodies. Children and adults were tested for pesticide levels before and after switching to the organic diet. The most dramatic reductions were found in a type of insecticides known as organophosphates, which have been linked to poor brain development in kids. Other pesticides detected in the study are associated with higher rates of asthma, impairments of reproductive health, development of certain cancers, and other health problems. SOURCE “Switching to an organic diet reduces exposure to multiple pesticides in just one week”, 2/12/19


GOOD FOR THE BEES! Pollinating insects have declined sharply in recent decades, a bad sign for the planet. An encouraging 2018 study found that organic farming methods can help stop the decline. Organic farming has been shown to promote pollinator diversity in fields. The new three-year study found that the number of bumblebee species on organic farms was higher and more stable than on conventional farms. The absence of insecticides is a major reason why organic practices are better for bees and other pollinators. A greater abundance of flowers also contributes. SOURCE “Organic farming methods favor pollinators” Lund University, 9/14/18


VITAMIN D LINKED TO FITNESS Adults with higher levels of vitamin D in their blood tend to be significantly more physically fit than those with low levels. Researchers tested the cardiorespiratory fitness of nearly 2,000 participants and found “a robust connection” with the vitamin. The human body produces vitamin D when exposed to sunlight, but levels can be quite low during winter. Certain foods are fortified with the vitamin, including milk and other dairy products. It’s widely available in supplement form. SELECTED SOURCES “Association between serum vitamin D levels and cardiorespiratory fitness in the adult population of the USA” by A. Marawan et al., European Journal of Preventive Cardiology, 10/30/18 n “Higher vitamin D blood levels linked to cardiorespiratory fitness” by Stephen Daniells,, 11/27/18 www.tas teforl i

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OPT FOR ORGANICS Children exposed to phthalates during pregnancy are more likely to develop motor-skill problems, according to a new study. Phthalates are widely used in conventional personal-care products such as moisturizers and lipstick. Researchers said the expecting mothers probably ingested small amounts of skin care products or bits of food-container packaging. The chemicals also may have been absorbed through the skin. Avoiding ingredients like parabens, phthalates, artificial colors, and synthetic fragrances in skin care products is a healthful choice. Look for organic botanical ingredients instead, including shea butter, calendula, lavender, and milk thistle, and essential oils such as rose or neem. Find out more here: “Personal care essentials: Face products,”

DID YOU KNOW? Adults with higher levels of the stress hormone cortisol performed worse on tests of memory and other cognitive tasks compared to peers with average cortisol levels. The study included more than 2,300 participants in their 40s and 50s. SOURCE “Stress can impair memory, reduce brain size in middle age, study finds,” University of Texas Health Science Center at San Antonio, 10/24/18

SOURCE “Prenatal exposure to phthalates linked to motor skill deficiencies at age 11,” Columbia University’s Mailman School of Public Health, 2/21/19

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MEDITATION EASES CHRONIC PAIN Meditation and mindful breathing proved to be very effective for managing chronic pain in a 2018 study. In some cases, the practices reduced the need for medication such as opioids. “Approximately 70 percent of individuals who use opioids on a long-term basis have a musculoskeletal disorder, such as low back pain or arthritis,” said Maggie Wimmer of New York City’s Hospital for Special Surgery. The hospital recently implemented a pain and stress management program that encourages complementary practices as alternatives to medication. Patients attended a monthly meditation workshop and participated in a weekly meditation conference call. They also engaged in mindful breathing techniques. Nearly all of the 122 participants were satisfied with the program, and about a third reported using the techniques five or more times in the previous week instead of medication, and 11 percent used it three or four times. More than half of the participants said mindful breathing helped them manage chronic pain and stress. SOURCE “Complementary approaches such as meditation help patients manage chronic pain,” Hospital for Special Surgery, 10/24/18

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APRI L 2019

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Label Lookout


What is fragrance? “Fragrance is any substance added to a product to impart a scent or mask an odor,” said Alexandra Scranton, director of science and research at Women’s Voices for the Earth, a nonprofit environmental health group. “It’s commonly listed on products as the generic term ‘fragrance,’ but it can be a mixture of tens to hundreds of different chemicals.” The majority of these chemicals are derived from petroleum. Ensuring their safety is largely up to the fragrance industry, which poses a conflict of interest. What’s more, American companies aren’t required to list the chemical makeup of fragrances because they’re regarded as trade secrets. However, this stance is slowly shifting. European Union laws require that 26 specific fragrance allergens be disclosed on product labels if

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Common cosmetic fragrance allergens: • Geraniol • Eugenol • Hydrocitronellol • A-amylcinnamal • Cinnamal iIsoeugenol

they’re present above certain amounts. Increasingly, American companies are also disclosing these 26 allergens, Scranton noted. In addition, a few large US companies are committing to disclose fragrance ingredients present at or above 0.01 percent in products.

Fragrance health risks Studies suggest 2 to 11 percent of the general population is allergic to fragrance. However, when the chemicals are tested individually rather than in a mix—a more sensitive method of allergy testing—up to 20 percent of people are allergic to one or more fragrance ingredients. Notably, up to three times more women than men have fragrance allergies. One possible reason is that women use more personal care products and scented cleaning products, so their exposure is generally higher.

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“Skin rashes are the most common allergic reaction to these chemicals,” Scranton said. Fragrance can worsen breathing problems in people with asthma and other chronic lung diseases. Additionally, fragrance triggers symptoms in the majority of people with heightened chemical intolerance called multiple chemical sensitivity (MCS). When people with MCS smell fragrance, it may cause migraine headaches, nausea, dizziness, difficulty thinking, heart palpitations, or other problems. MCS is on the rise and may affect more than 12 percent of Americans. Fragrance chemicals may also impact the health of the broader population. “We reviewed more than 3,000 chemicals used in fragrance and found cancer-causing chemicals, reproductive toxins, hormone disruptors, and other harmful chemicals,” Scranton said. “Certainly, many unexplained illnesses occur. Whether fragrance is contributing to this is unknown but of concern.”

Fragrance-Free Personal Care Here’s a sampling of products that don’t contain synthetic fragrances.



Earth Science Fragrance Free Shampoo and Conditioner

Giovanni Moisturizing Shave Cream, Sensitive

Every Man Jack Fiber Cream

EO Hand Sanitizer Gel, Unscented

SKIN CARE DeVita Shea Butter Brulee (moisturizer), Fragrance Free SELECTED SOURCES “Fragrance allergy could be missed without patch testing with 26 individual fragrance allergens” by P. Vejanurug et al., 4/16; “Non-mix fragrances are top sensitizers in consecutive dermatitis patients . . .” by N.H. Bennike, et al., 11/17; “Prevalence of contact allergy in the general population: A systematic review and meta-analysis” by F. Alinaghi et al., 2/19, Contact Dermatitis n “Fragranced consumer products: Effects on asthmatics” by A. Steinemann, Air Qual Atmos Health, 2018 n “Myths & misconceptions: Understanding fragrance-free personal care” by Natural Marketing Institute and Johnson & Johnson,, 6/18 n “National prevalence and effects of multiple chemical sensitivities” by A. Steinemann, Journal of Occupational and Environmental Medicine, 3/18 n Personal communication: Alexandra Scranton, 2019 n “Secret scents,” 2/13; “Unpacking the fragrance industry: Policy failures, the trade secret myth and public health” by A. Scranton, Women’s Voices for the Earth, 2018, n “Trends in contact allergy to fragrance mix I in consecutive Danish patients with eczema from 1986 to 2015: A cross-sectional study” by N.H. Bennike et al., Br J Dermatol, 4/17 n “Unilever US announces new fragrance transparency initiative for its personal care brands” www., 2/7/17

Smart shopping To avoid synthetic fragrances, avoid products with “fragrance” or “parfum” in the ingredients list. Natural scents, such as from pure essential oils, are generally listed by the ingredient name rather than as fragrance. Be careful with products labeled unscented. “Sometimes unscented means the product doesn’t contain fragrance,” Scranton said. “However, some unscented products contain fragrance intended to mask or neutralize the odor of other ingredients in the product.” These chemicals aren’t necessarily labeled as fragrances. “If you suspect you’re reacting to a product, report it to the manufacturer and ask what’s in their fragrance if they aren’t disclosing it,” Scranton said. “Companies need to hear from the people who buy their products. Calling and voicing concerns about the safety of fragrance ingredients can really make a difference.” www.tas teforl i

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Excerpted from Stephanie Tourles’s Essential Oils: A Beginner’s Guide by © Stephanie L. Tourles. Used with permission of Storey Publishing.

With the growth of an industry dependent on natural resources comes challenges, and the rapid boom in the sales of essential oils during the past decade has sparked concerns over sustainable sourcing. Securing a supply chain can definitely be challenging for an essential oil broker, retailer, or product manufacturer. Circumstances beyond the grower’s or wild-harvester’s control—climate conditions, pestilence or disease, labor availability, and civil unrest—all add layers of complexity and can lead to supply shortages. I sometimes hear the argument that essential oils waste natural resources because they require too much plant material compared to other herb-based products. Well, I beg to differ. If highly concentrated essential oils are used properly, they can be both environmentally sustainable and economical. Granted, one drop of an essential oil does represent a lot of plant material, so use that precious drop while understanding and honoring its potency. Always remember, with aromatherapy, more is not better. Don’t use 20 drops of peppermint in a revitalizing foot bath when 5 to 10 will suffice, nor 4 drops of lavender on a mosquito bite when 1 will do the job. Lower dilutions are not only economical but safer for the skin, too. Certain essential oils such as Indian sandalwood, agarwood, and rosewood continue to be unsustainably produced from dwindling resources. Professional aromatherapy organizations and responsible aromatherapists do not support the continued use of essential oils from threatened species, especially when there are viable alternatives. Also worth watching are frankincense and myrrh, as they are in great demand but are collected from limited resources in areas of the world that tend to suffer from severe drought conditions. These five highly sought-after and valuable essential oils, in particular, are often subject to illegal poaching and trade, as they bring big bucks to the shady harvester. It is your right and, I believe, your duty to ask your suppliers about their sustainability policies and where they obtain their oils. Consumer dollars speak loudly, and your purchases influence decisions that directly and indirectly impact our environment as well as economic and social policies. So I encourage you to ask questions and let your suppliers know that you are concerned about these vital issues. TFL Stephanie L. Tourles is the author of Pure Skin Care and Stephanie Tourles’s Essential Oils: A Beginner’s Guide, as well as the bestselling Organic Body Care Recipes, Hands-On Healing Remedies, and Raw Energy. As a licensed holistic esthetician with a strong background in Western and Ayurvedic herbalism, she has been practicing and teaching healthy living for more than 25 years. Tourles has extensive training in the nutritional sciences and is a certified aromatherapist, nationally certified reflexologist, and a professional member of the Alliance of International Aromatherapists. 

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Spr ing into the season with an organic brunch

Welcome back warmer days with an elegant weekend brunch. When making these delightful recipes, shop for as many organic items as possible. When you use certified organic ingredients, the finished dish will be free from synthetic pesticides, chemical fertilizers, and genetically modified organisms. It’s a great way to honor the food that provides you with health and well-being while also honoring the health and well-being of the planet.


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Kiwi Chia Pudding dGV From The Plantiful Plate: Vegan Recipes From the Yommme Kitchen by Christine Wong ($29.95, The Countryman Press, 2019)

35 minutes prep time + 20 minutes rest time for pudding + preparation time for cashewgurt n serves 2

Freshly squeezed juice of 2 oranges (about 1 c) 2 kiwi fruits (1 for blending and 1 for topping) 1 kale leaf, stem removed 3 Tbsp chia seeds Cashewgurt (recipe below), your favorite gluten-free granola, and fresh limes for topping 1. In a blender, combine orange juice, 1 of the kiwis, and the kale leaf. Purée until smooth. Stir in chia seeds and set aside to rest at room temperature for 20 minutes or refrigerate overnight, until mixture becomes a gelatinous pudding. 2. Divide chia pudding into 2 bowls or jars. Add Cashewgurt, granola, lime wedges, and kiwi fruit slices on top of pudding or in layers. Serve immediately, or cover and store in the refrigerator. Per serving: 494 Calories, 14 g Protein, 60 g Carbohydrates, 12 g Fiber, 25 g Total fat (4 g sat), 20 mg Sodium, HHHHH Vitamin C, K, Magnesium, Phosphorus, HHHH Vitamin B1 (thiamine), HHH Zinc, HH Vitamin B2 (riboflavin), B3 (niacin), B6, E, Calcium, Folate, Iron, Potassium

Kitchen Note: Chia puddings are easy to prepare in advance. They’re extremely versatile and are healthy, substantial “bresserts” (desserts for breakfast) that are also incredibly fun to eat!

Cashewgurt dGV From The Plantiful Plate: Vegan Recipes From the Yommme Kitchen by Christine Wong ($29.95, The Countryman Press, 2019)

10 minutes prep time + overnight soak time for cashews + 24 hour ferment time for yogurt n makes O cup

1 c raw cashews M c filtered water 1 Tbsp pure maple syrup 1 probiotic capsule 2 tsp freshly squeezed lemon juice or to taste

1. Cover cashews with filtered water and set aside to soak overnight. 2. In a blender, combine cashews, their filtered soaking water, and maple syrup. Purée until smooth. Transfer to a glass jar. Open probiotic capsule and stir its powder into cashew mixture until well combined. 3. Place jar’s lid slightly askew, leaving space for air to circulate, or cover with cheesecloth. Place in an out-of-the-way spot on your kitchen counter where it can sit undisturbed for 24 hours. 4. Stir in lemon juice to taste. If mixture has thickened and tastes sufficiently sour, transfer Cashewgurt to an airtight container and store in the refrigerator. Otherwise, let this ferment for another day. Use within 3 days.

Banana Syrup Buckwheat Griddle Cakes GV From Gluten Free, Naturally: 100 Gorgeous Recipes to Transform the Way You Eat by Caroline Byron ($24.95, Kyle Books, 2018)

25 minutes prep time n makes 12

O c buckwheat flour N c sorghum flour N c gluten-free oat flour N c cornmeal 1 tsp gluten-free baking powder 1 large free-range egg 1 c, plus 2 Tbsp buttermilk (coconut milk beverage can be substituted) 1 Tbsp coconut oil, melted, plus extra for frying 3 bananas, divided 4 tsp maple syrup, plus extra for drizzling N c unsalted nuts (almonds, cashews, pistachios) 1. Mix flours, cornmeal, and baking powder together in a large bowl. In a separate bowl, whisk egg, buttermilk (or coconut milk beverage), and coconut oil. 2. Make a well in center of flours and whisk in egg and milk mixture, so you have a smooth batter. 3. Mash one banana and fold into batter mixture. 4. Heat a heavy, large frying pan over medium-high heat. Add a teaspoon of coconut oil. Add generous tablespoons of batter mix to make each griddle cake. (You will need to cook griddle cakes in batches.) 5. Once all cakes are cooked, keep them warm in a low oven while you prepare bananas. 6. Slice remaining bananas and cook over a low-medium heat in 1 to 2 teaspoons of coconut oil and the maple syrup, until caramelized. 7. Serve cakes with nuts, caramelized bananas, and an extra drizzle of maple syrup. Per serving (2 griddle cakes): 280 Calories, 8 g Protein, 43 g Carbohydrates, 4 g Fiber, 10 g Total fat (5 g sat), 152 mg Sodium, HHH Phosphorus, HH Vitamin B2 (riboflavin), B6, Magnesium, H Vitamin B1 (thiamine), B3 (niacin), E, Calcium, Folate, Iron, Potassium, Zinc

Kitchen Note: This recipe is best for a lazy morning brunch. You can use an egg replacer for a vegan version and coconut milk beverage instead of buttermilk if you wish. The caramelized bananas and crunchy nuts give this dish extra bite.

Fruit Salad with HoneyLime Dressing dGnV From the Taste for Life test kitchen

20 minutes prep time n serves 6 V c fresh lime juice

V c honey 1 tsp vanilla extract 2 c halved, hulled fresh strawberries 2 c diced peeled, cored pineapple 2 c seedless red or green grapes 2 kiwi fruits, peeled and chopped K c blueberries

1. Whisk together lime juice, honey, and vanilla extract in a small bowl until well blended. 2. Combine fruit in a large bowl. Add dressing and gently toss. 3. Let stand for 10 minutes to allow flavors to blend. Serve. Per serving: 124 Calories, 1 g Protein, 32 g Carbohydrates, 3 g Fiber, 3 mg Sodium, HHHHH Vitamin C, H Vitamin B6, K

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Chanterelle Toast with Poached Eggs and Kale dnV From Lagom: The Swedish Art of Eating Harmoniously by Steffi Knowles-Dellner, ($29.99, Quadrille, 2018)

40 minutes prep time n serves 2

2 handfuls kale, stalks removed and leaves torn into bits 3K oz chanterelle mushrooms, or mixed wild mushrooms, torn into chunks 1 Tbsp cold-pressed rapeseed oil or olive oil, plus a little extra for drizzling 1 garlic clove, very finely chopped Salt and freshly ground black pepper 1 small handful of parsley, roughly chopped 2 large eggs 1 Tbsp white wine vinegar 2 slices sourdough bread 1. Bring a large pan of water to boil. Blanch kale for a minute or two. Remove with a slotted spoon and drain, squeezing out any excess water. Keep water simmering while you tear mushrooms.

2. Heat oil in a large saucepan and add mushrooms, taking care not to overcrowd them. Fry for 4 to 5 minutes until golden and softened. 3. Add garlic to pan and fry for a minute until no longer fragrant. Add kale and stir through for a minute or two until all water has evaporated and leaves starts to crisp up, about 5 minutes. Season with salt and pepper and sprinkle in most of the parsley. 4. Meanwhile, crack eggs into a couple of ramekins or cups. Add vinegar to the pan of simmering water and swirl with a spoon to create a whirlpool. Hold ramekin close to surface of water and quickly tip one egg into swirling water. Increase heat slightly and poach egg for 2 minutes until set. Remove and set aside while you repeat with other egg.


5. Toast sourdough and drizzle with a little more oil. Divide mushrooms and kale between toasts. Top with poached eggs. Sprinkle with a little more parsley and a good grinding of pepper. Per serving: 229 Calories, 11 g Protein, 18 g Carbohydrates, 5 g Fiber, 13 g Total fat (2 g sat), 344 mg Sodium, HHHHH Vitamin K, HH Vitamin B2 (riboflavin), B3 (niacin), D, Iron, Phosphorus, H Vitamin A, B1 (thiamine), B6, B12, C, E, Folate, Magnesium, Zinc

Kitchen Note: This breakfast is a wonderfully savory way to start the day. Omit the garlic if you find it too much first thing in the morning. TFL

THIS IS HAPPY SNACKING! Learn more at 2018


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WELLNESS AND LIFESTYLE TRENDS COME AND GO. WHAT’S POPULAR NOW MAY BE FORGOTTEN AS SOON AS THE NEXT BIG THING COMES ALONG. THIS IS NOT THE CASE WITH THE VEGETARIAN DIET, IN WHICH PEOPLE AVOID ALL MEAT, SEAFOOD, AND POULTRY. ABOUT 6 PERCENT OF THE AMERICAN ADULT POPULATION HAS FOLLOWED THIS WAY OF EATING FOR THE PAST TWO DECADES. (STEADILY GROWING IS THE FLEXITARIAN DIET, WHICH IS MOSTLY A PLANT-BASED DIET THAT OCCASIONALLY INCLUDES MEAT.) Some people are vegetarians for health or religious reasons. Others are concerned about animal welfare and the environment. With a wide array of produce available, more restaurants offering vegetarian options, and influences from cultures that eat mostly plant-based diets, it’s a great time to be a vegetarian.

A Healthy Way to Eat According to the American Dietetic Association, “appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases.” Vegetarians are more likely to have lower body mass index (BMI), blood pressure, and total and LDL (bad) cholesterol levels. Compared with those who eat meat, vegetarians consume less saturated fat and more dietary fiber, vitamins, and minerals. Studies found that vegetarians’ risk of developing diabetes was half that of nonvegetarians, even after taking BMI into account. www.tas teforl i

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The key to being a healthy vegetarian is making sure a wide variety of vegetables, fruits, legumes, and whole grains are part of the diet. Good fats (nuts, olive oil) are also essential. Vegetarians need enough complete protein in their diets in order to get all the essential amino acids. It was once believed that vegetarians could develop protein deficiencies if all the amino acids were missing from every meal. In fact, the human body stores amino acids and withdraws them as needed over the course of approximately a day. By eating different combinations of nuts, seeds, grains, legumes, fruits, and vegetables several times during the day, a vegetarian receives all essential amino acids. Vegetarians can obtain protein from foods like soy and quinoa, both of which have complete protein (all eight essential amino acids are present). Eggs, dairy, and legumes are other good protein sources. Nutrients that may be lacking in a vegetarian diet are vitamins D and K. Both of these nutrients are essential for bone health. Green, leafy vegetables contain a certain amount of vitamin K. Fortified foods can be a good choice too (organic orange juice, soy milk, rice milk, some breakfast cereals). A vitamin D supplement derived from plants is worth considering for those eating a vegetarian diet. Here are the recommended servings for a 2,000-calorie-a-day diet for healthy vegetarians, provided by the Dietary Guidelines for Americans: 3 cups dairy 2 K cups vegetables 2 cups fruit 6K ounces of whole grains 3K ounces protein (coming from eggs, legumes, nuts, seeds, soy products) 27 grams of healthy oils

The Organic Link Vegetarianism is a clean approach to eating. So is eating organically. Since a good portion of the vegetarian diet is comprised of fruits and vegetables, choose produce that is organically certified whenever it's possible. The use of most synthetic pesticides and fertilizers, sewage sludge, and growth hormones is avoided in organic agriculture. Fewer chemicals used during the growing process mean less end up in our bodies as well as the planet’s rivers, streams, and waterways. If you’re thinking of transitioning to a vegetarian diet, start by gradually increasing the number of meatless meals you eat every week. When cooking at home, substitute meat with beans, tofu, or lentils. The more interesting you make the diet, the more likely it will become a part of your life. TFL SELECTED SOURCES “Becoming a vegetarian,” Harvard Women’s Health Watch,, 10/23/18 n “How to get enough protein in vegetarian/vegan diets,”, 2018 n “Substance for organic crop + livestock production,” United States Department of Agriculture, Agricultural Marketing Service,, 7/13 n “Vegetarian diet: How to get the best nutrition” by Mayo Clinic Staff,, 8/3/18 n “Why go organic?” by Neal D. Barnard, MD,

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Step one: Eat balanced meals that include a lean, healthy protein source. Think fish, poultry, beans, nuts, whole grains, eggs, and dairy. Up the ante with protein-rich veggies like Brussels sprouts, asparagus, broccoli, mustard greens, alfalfa sprouts, spinach, cauliflower, and bok choy. Step two: Have plenty of snacks on hand to keep your energy up. What kinds of snacks, you ask? Think about a balance of protein and carbs to keep you boosted between meals and on days when you don’t have time for a full meal. People need protein for building muscle and bones and repairing tissue, among other vital functions. Carbohydrates are a key source of energy. Pairing a protein with a complex carbohydrate helps you feel full and keeps your blood sugar levels regulated.

Get creative! Mix & match You can buy or make your own energy bites from ingredients like unsweetened shredded coconut, dates, pumpkin seeds, and oats. Or, just grab a high-protein food and a complex carbohydrate and put them together. Be creative! Need ideas? Take a protein source from the first column and match it with a carb from the second column (see right). Add milk to granola or plop a slice of cheese on top of a 10-grain cracker or two, and you’ve got a tasty snack that will keep you going. Toss together raisins and dried cranberries with pumpkin seeds and walnuts, and you’ve got a snack mix for whatever happy trails are ahead.

Mix & Match Snack Ideas PROTEIN


Nut butter/nuts



Fresh Fruit

Hard-boiled egg

Carrot sticks

Greek yogurt / cottage cheese


Pumpkin seeds

Whole-grain crackers

Turkey jerky

Dried fruit


Whole-grain bread



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Peanut butter and banana on oatmeal bread? Yum. Turkey jerky and apple slices? Super yum. Try sliced banana in cottage cheese, apple slices with peanut butter, whole-grain crackers and cheese, apple slices and hard-boiled egg. Put yogurt and banana in a blender with fresh or frozen berries, and you’ve got a tasty smoothie. Scoop up hummus with carrot sticks, and you’ve got a ­power dip. If none of those appeal to your taste buds, try your own favorite proteins in combination with your go-to carbs. The possibilities for pick-me-ups are endless! TFL

Here’s a high-protein snack bar from Oregon State University’s Food Hero website ( Make a batch ahead of time, and reach for one when your energy lags. These bars make a great afternoon snack for kids too!

Peanut Butter Cereal Bars dGV Recipe courtesy of Oregon State University’s Food Hero website,

15 minutes prep time + 30 minutes cool time n makes 16 bars

K c honey 1 c peanut butter 2 c gluten-free crisped rice cereal 2 c gluten-free quick oats 1 c raisins or other dried fruit

1. In a saucepan, bring honey to a boil. 2. Reduce heat to low and stir in peanut butter. 3. Add cereal, oats, and raisins; mix well. Remove from heat 4. Lightly spray or oil an 8-inch square baking pan with cooking spray. Press mixture into pan. When cool, cut into 16 bars. 5. Store in an airtight container for up to a week. Per serving (1 bar): 239 Calories, 7 g Protein, 34 g Carbohydrates, 3 g Fiber, 10 g Total fat (2 g sat), 5 mg Sodium, HH Phosphorus, H Vitamin B1 (thiamine), B3 (niacin), E, Iron, Magnesium, Zinc

Breathe Better Faster in 20 Minutes*

Kitchen Notes: • Try this recipe with 4 cups of unsweetened gluten-free cereal flakes instead of the crisped rice cereal and oats. • Honey is not recommended for children under 1 year old. • To avoid the peanut butter, try using sunflower seed butter.

Powerful key ingredients • Butterbur (PA free) • Andrographis • Echinacea • Panax Ginseng • Quercetin * These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat or prevent any disease.

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SELECTED SOURCES “30 high-protein snacks that are healthy and portable,” n “The benefits of protein” by Neil Osterweil; “Good protein sources,” n “Pairing protein and carbs to regulate blood sugars” by Megan Groh, Austin Daily Herald, 4/21/18 n “Plant power: The 10 veggies with the most protein” by Arlene Semeco, www.MedicalNewsToday, 11/24/16

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Time for Renewal C L E A N S I N G H E R B S FO R A F R E S H STA R T

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SPRING SYMBOLIZES A TIME FOR RENEWAL. HISTORICALLY, AS BITTER GREENS EMERGED FROM THE SNOWMELT AND HUMANS DUG FOR EARTHY ROOTS, OUR SEASONAL DIETS WOULD INCLUDE MORE NATURALLY DETOXIFYING HERBS AND FOODS. Nowadays, social media provides constant reminders that bathing suit season is not far away, and many people may be curious about trying a cleanse. Cleansing kits are easy-grab options for internal spring cleaning, but what’s in them, really? And how do you choose which one is best for you? First, it’s important to note that the best way to encourage your body’s natural detoxifying processes is to eat a clean, plant-rich, fiber-rich diet with plenty of water. Detoxifying foods include beets, dandelion greens, leafy greens, lemon, garlic, ginger, artichoke, burdock, green tea, and flaxseeds. Proper sleep also helps, as this is the time when your body does most of its detoxification. The body is amazing in the cleansing it already does. While you don’t need to use a kit to detoxify, the herbs presented here can help enhance the body’s natural detoxification processes so you feel healthier and more vibrant. You can also make or buy tea blends that include several of these herbs. Colon Cleanse: Most cleanse kits—particularly those with “colon” in the title—will include laxative herbs and fiber. These ingredients allow waste to more effectively leave in the feces versus being reabsorbed in the intestines. Strong, harsh laxatives include senna, aloe latex, cascara, buckthorn, and rhubarb root. While they’re safe, they are habit forming and usually unnecessary. Mid-range laxatives like magnesium, triphala, or yellow dock tend to support elimination more gently without overriding the body’s natural mechanisms. Fiber can come from ground flax or psyllium seeds or high-mucilage herbs like slippery elm and marshmallow. Fiber’s an important part of a colon cleanse because it acts as a bulk laxative and also grabs hold of waste so it’s more effectively excreted through the feces. Whether your cleanse kit includes laxatives, fiber, or both, it’s good to start with a low dose, and make sure you’re near a toilet for the first few days. Different people have varying responses to the laxative actions. Some people have zero uptick on bowel movements on the strongest laxatives while others need to run to the bathroom after just a smidge of fiber or triphala. Liver Cleanse: Your liver is a key detoxifying organ: It constantly filters the blood and excretes the waste in the form of bile via your digestive system and feces. Most

whole body and liver cleanse kits will contain milk thistle, an important herb for protecting and regenerating the liver. Bitter and sour-tasting herbs—including artichoke, dandelion, and yellow dock—encourage the liver to detoxify more effectively, “moving” the liver to create and excrete more bile. Schisandra and turmeric both protect and “move” the liver. Fiber helps grab onto this bile to improve its elimination. Kidney Cleanse: Your kidneys help maintain fluid balance and filter different types of toxins from the body, excreted through the urine. Kidney cleanses are not to be used during kidney disease, infection, or stones (which usually require immediate medical attention and may be worsened by some kidney-cleansing herbs). Cranberry, tart cherry, parsley, celery, dandelion leaves, corn silk, marshmallow, juniper, and nettle all encourage the kidneys to remove more waste and urine from the body via cleansing and diuretic actions. You’ll often find these herbs in kidney cleanse kits and in whole-body cleanse kits. Hydration is important to aid this process. Lymph Cleanse: Your lymph system is very important for filtering the interstitial fluid that resides outside cells and the bloodstream. You’ll often find lymph-moving herbs such as burdock, calendula, red root, echinacea, and red clover in whole-body cleanse kits. Parasite Cleanse: Parasite cleanses contain herbs that discourage yeast, worms, pathogenic bacteria, and other nasties. Herbs might include pau d’arco, black walnut hull, berberine-rich herbs, wormwood, quassia, garlic, neem, and cloves. A low-sugar diet is usually also recommended. If you think you have parasites, contact a skilled practitioner for testing to confirm and identify which kinds are at play so you can better target your approach. While herbs might help with candida, dysbiosis, or parasites, the best herbs for the job can differ. Some antiparasitic herbs might be unhealthy for you to take if you don’t have parasites, or they might be ineffective. TFL Maria Noël Groves, RH (AHG), is a registered clinical herbalist in New Hampshire. She is the best-selling author of Body into Balance: An Herbal Guide to Holistic Self Care and her new Grow Your Own Herbal Remedies. For herbal resources, her books, distance consults, and online classes, visit

SELECTED SOURCES Body into Balance: An Herbal Guide to Holistic Self Care by Maria Noël Groves ($24.95, Storey Publishing, 2016) n The Detox Diet by Elson M. Haas ($16.99, Ten Speed Press, 2012) n Herbal ABC’s: The Foundation of Herbal Medicine by Dr. Sharol Marie Tilgner ($29.95, Wise Acres, LLC, 2018) n Medical Herbalism: The Science and Practice of Herbal Medicine by David Hoffmann ($60, Healing Arts Press, 2003) n The Wild Medicine Solution: Healing with Aromatic, Bitter, and Tonic Plants by Guido Mase ($18.95, Healing Arts Press, 2013) www.tas teforl i

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HOW TO EASE SINUSITIS NATURAL REMEDIES THAT MAY HELP PRONE TO SINUS INFECTIONS? WE FEEL YOUR PAIN— ESPECIALLY THIS TIME OF YEAR! SPRING ALLERGIES CAN INCREASE YOUR RISK OF SINUSITIS. HERE’S HELP. Our paranasal sinuses are mucus-making air cavities in the bones near the nose. That mucus keeps the inside of the nose moisturized and stops micro-organisms from entering the body. But hay fever, also known as allergic rhinitis, blocks nasal passages, trapping mucus in the sinuses. That build-up can lead to sinusitis—an infection or inflammation of the sinus lining. It can be hard to tell the difference between allergies and sinusitis. The two conditions share the symptoms of runny nose, nasal congestion, and sinus pressure. Itchy, watery eyes and an itchy nose are telltale symptoms of seasonal allergies; thick green or yellow nasal discharge is the calling card of sinusitis. Consider these natural remedies for relief.

Andrographis This herb, native to India and Sri Lanka, has long been used in Ayurvedic and traditional Chinese medicine practices to stimulate the immune system and reduce the inflammatory symptoms of sinusitis. One double-blind, placebo-controlled study found that those taking an Andrographis paniculata extract instead of placebo for five days experienced highly significant improvements in their general malaise, headache, and nasal and throat symptoms. People taking certain meds such as blood pressure–reducing drugs, anticoagulants, and antiplatelet drugs should not use this herb. Consult your healthcare practitioner.

Spirulina Studies show that spirulina, a blue-green alga, significantly improves symptoms such as runny nose, sneezing, and nasal congestion.

Bromelain Bromelain is an enzyme found in pineapple. Research finds that taking bromelain supplements can help improve symptoms of sinusitis, including the thinning of mucus secretions. It’s most effective taken on an empty stomach. Bromelain thins the blood, so consult your healthcare practitioner if you take blood-thinning meds or have a bleeding disorder.

Quercetin This natural plant compound acts as an antihistamine and reduces mucus secretion. It’s often combined with bromelain and vitamin C in supplement form.

Butterbur This herb works well for allergies, appearing to inhibit inflammation. In one study with more than 300 participants, butterbur worked as

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well as Allegra at reducing hay fever symptoms. Look for a butterbur extract called Petadolex—it does not contain the herb’s pyrrolizidine alkaloids (PAs), which can be toxic to the liver.

Nasal Rinses To clear nasal passages, use a xylitol and saline solution that can be bought in a convenient squeeze bottle. Or use a neti pot filled with a mixture of two cups of lukewarm water, a half teaspoon baking soda, and a half teaspoon of non-iodized salt. If you’re using a neti pot, use water that’s been previously boiled or is otherwise purified, distilled, or sterile.

Eucalyptus Oil Warming up and moisturizing your sinus passageways can get the mucus flowing. Add a drop or two of eucalyptus essential oil to a bowl of steaming hot water. Tent a towel over your head and bend over the bowl to inhale the steam. “Eucalyptus smells great, and has been used for centuries to clear stuffy airways, shrink nasal swelling, and reduce secretion of mucus— fast,” says Jacob Teitelbaum, MD. He recommends cineole, a pure form of eucalyptus oil extract. TFL SELECTED SOURCES “Allergic rhinitis and spirulina” by M.J. Egles, Natural Health Research Institute, 5/24/13 n “Anti-inflammatory effects of the petasin phyto drug Z3339 are mediated by inhibition of the STAT pathway” by S.A. Steiert et al., Biofactors, 5/17 n “A double-blind, placebo-controlled study of Andrographis paniculata fixed combination Kan Jang in the treatment of acute upper respiratory tract infections including sinusitis” by E.S. Gabrielian et al., Phytomedicine n “Effectiveness of steam inhalation and nasal irrigation for chronic or recurrent sinus symptoms” by P. Little et al., CMAJ, 9/20/16 n “Oral bromelain attenuates inflammation . . .” by E.R. Secor et al., Evid Based Complement Alternat Med n “Pay close attention to symptoms to determine if cause is sinus infection or allergies” by Shawn Bishop,, 4/12/13 n “Xylitol nasal irrigation in the treatment of chronic rhinosinusitis” by L. Lin et al., Am J Otolaryngol, 7–8/17

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One in every 15 Americans has asthma, and the prevalence has been growing over the last few decades. Every year, asthma kills over 4,000 Americans and causes more than 500,000 hospitalizations. Asthma has a genetic component. If one parent has asthma, chances are 1 in 3 that each child will have asthma. If both parents have asthma, chances are 7 in 10 that the children will have asthma. Asthma, which reflects spasm and inflammation of the pipes carrying air in and out of your lungs, is becoming more common. This is no surprise given the increase in allergens (including homes and offices with mold), nutritional deficiencies, and chemicals in our environment.

Symptoms of Asthma Asthma attacks can vary from mild to life-threatening. Symptoms include shortness of breath, cough, wheezing, and/or chest tightness. Many factors can trigger an asthma attack, including allergens, infections, exercise, abrupt weather changes, and exposure to irritants such as tobacco smoke. There are many helpful asthma medications, and most of these are being reasonably prescribed by doctors. Natural therapies that eliminate allergic sensitivity and decrease inflammation should also be used. When combined with simple efforts to decrease contact with allergens, these natural therapies help you feel much better while decreasing the need for medications.

Improving Healthy Air Flow & Breathing Magnesium, vitamins B6 and B12, vitamin C, vitamin D, vitamin E, selenium, molybdenum, beta carotene, and bioflavonoids have been shown to improve air flow significantly. You can find these in combination in a good multivitamin/mineral. Consider taking 300 milligrams (mg) of the herb boswellia three times a day. This anti-inflammatory herbal—also called frankincense—significantly reduces asthma after six weeks, and usually within days. Boswellia combined with curcumin may add more benefit. Boswellia is especially helpful in lowering the dose of prednisone needed in many conditions (especially if BCM 95 curcumin is added).

Try 30 to 45 mg of lycopene a day for exerciseinduced asthma. Though found in tomatoes, it takes about a pound of tomatoes, 11 ounces of tomato juice, or 7 ounces of tomato paste to supply 30 mg of lycopene. Fish oil is helpful for children with asthma—especially after the environmental triggers are removed. Tuna and salmon are good sources. Children who eat fish more than once a week have one-third the asthma risk of those eating minimal fish. Children whose mothers took fish oil during the last three months of their pregnancy had a 63 percent lower risk of asthma than those whose mothers took placebo!

Other Therapies & Advice Begin by cleaning your home. Buy a HEPA filter for your bedroom. Also, consider plastic casings around mattresses and even pillows to keep down dust, and ask your allergist to treat you for dust mites if you test positive for this allergy. Avoid food colorings and additives. Common asthma triggers include tartrazine yellow dye #5, benzoates, and sulfites. Some foods also act as triggers. Try a food elimination diet for seven to ten days to see if the asthma symptoms improve when you are off certain foods. It may be very enlightening! TFL Jacob Teitelbaum, MD, is a board-certified internist and author of the popular free iPhone application “Cures A-Z,” which was ranked in the top 10 of all health/wellness downloads on iTunes. Dr. Teitelbaum is the author of the perennial bestseller From Fatigued to Fantastic! (Avery Penguin), which has sold over half a million copies. www.tas teforl i

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Yogurt Pancake Tacos nV Recipe courtesy of Stonyfield,

10 minutes prep time n makes 8 pancakes

1 c Stonyfield Organic Probiotic Whole Milk plain yogurt 2 eggs 2 Tbsp canola oil 1 c whole-wheat flour 2 Tbsp sugar

1¼ tsp baking powder ¼ tsp salt Oil spray for cooking Additional Stonyfield yogurt and toppings of your choice

1. Heat a griddle or large frying pan over medium-high heat. Rotate it regularly to make sure it’s evenly heated. Once it’s hot, turn down heat to medium and maintain a hot surface. 2. While griddle or pan heats up, make batter: In a medium bowl, whisk together yogurt and eggs. Stir in oil. 3. Add flour, sugar, baking powder, and salt. Whisk to incorporate ingredients. Do not over mix. 4. Brush or spray oil onto hot griddle or pan and spoon batter into even cakes— about 8—and cook until bubbles form on surface of cakes, about 2 minutes. Flip. Cook another 2 minutes. 5. Fill with additional yogurt and toppings of choice like chocolate chips, shredded coconut, chia seeds, flax seeds, strawberries, or blueberries. Invite guests and make it a Yogurt Pancake Taco Bar!

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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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WHEN IT COMES TO SPRING CLEANING, CONVENTIONAL HOUSEHOLD CLEANSERS GET THE JOB DONE, BUT WHO WANTS TO HANDLE TOXIC CHEMICALS AND INHALE NOXIOUS FUMES? Fortunately, there are safer ways to clean your home. Making effective products can be as simple as adding essential oils to other natural ingredients, like white distilled vinegar and baking soda. Vinegar cuts through grease and soap scum, and baking soda cleans and deodorizes. Add just enough water to baking soda to turn it into a thick paste, roll up your sleeves, and go to town on kitchen surfaces like stainless steel sinks, microwaves, range hoods, and countertops! The same paste can be used to clean your tub. For tough stains, substitute vinegar for water. When it comes to cleaning chores, lemon essential oil works well because it is naturally antibacterial and antiviral. Castile soaps are also effective. Just don’t mix them with vinegar, warns Lisa Bronner, granddaughter of Emanuel Bronner, who founded Dr. Bronner’s Magic Soaps. “They will cancel each other out . . . the vinegar reduces [the soap] back out to its original oils. So you end up with an oily, curdled, whitish mess.” For combating mold on bathroom surfaces, Rebecca Sullivan, author of The Art of Natural Cleaning ($12.99, Kyle Books, 2018), recommends combining 3 teaspoons of tea tree essential oil with about 2 cups of water in a spray bottle. This mixture can be sprayed onto problem areas and left for 5 minutes before wiping off. “Do not rinse,” she advises. “It has a strong smell for a couple of days, but it beats the smell of mold, hands down.” Try making your own spring-cleaning products using these recipes! TFL

aner Window Cle

tilled vinegar art white dis Combine 1 p bottle. er in a spray to 1 part wat , wipe with ng onto glass After sprayi aper towels. instead of p newspaper

Carpet Cleaner Recipe

• 15-20 drops of the essential oil of your choice • 1 c baking soda

Toilet Cleaner Recip e

• 1 c water • N c liquid Castile soap • 20 drops essential oil of your choice Combine ingredients in a 22-ounce spray bottle. Spray product into bowl and then scour with a toilet br ush.

Mix essential oil with baking soda. Let mixture sit overnight so the oil can be absorbed into the baking soda, then sprinkle on carpet before vacuuming.

SELECTED SOURCES “22 Cleaning problems you can solve with baking soda” by Lauren Piro and Lauren Smith,, 2/13/18 n “Green spring cleaning tips” n “How to make a non-toxic cleaning kit” by Annie B. Bond, n “A word of caution about vinegar and Castile soap,”

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