Better Nutrition December 2019

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DECEMBER <strong>2019</strong><br />

| betternutrition.com<br />

Happy<br />

31 Days of<br />

Giveaways!<br />

Enter to Win<br />

Supplements, Cooking<br />

Courses, Gift Cards,<br />

& More!<br />

p. 24<br />

10<br />

WAYS TO<br />


in the WINTER<br />

BATH & BODY<br />


Sweet Treats<br />

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Eating for<br />




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december<strong>2019</strong>CONTENTS/VOLUME 81 | NUMBER 12<br />

32<br />

Seasonal<br />

sugar-free, low-carb<br />

Pumpkin-Pecan Muffins.<br />

features<br />

24 31 Days of Giveaways<br />

’Tis the season, so we’re giving our<br />

readers the gift of health this month.<br />

Just go to betternutrition.com every<br />

day in <strong>December</strong> and register for your<br />

chance to win supplements, cookbooks,<br />

and more!<br />

28 10 Ways to Flourish in<br />

the Winter<br />

Stress, colds and flu, indigestion—<br />

the holiday season is full of unique<br />

health challenges. Here’s how<br />

to harness the healing power of<br />

nature to stave off winter woes.<br />

32 Sweet Treats<br />

Keep your celebration sugar-free<br />

and cut down on the carbs with<br />

these festive confections made<br />

with erythritol, monk fruit, and<br />

other natural sugar alternatives.<br />

26<br />

Balance your blood<br />

sugar and ease<br />

inflammatory skin<br />

conditions with<br />

burdock root.<br />

28 <br />

Shrug off coldweather<br />

maladies<br />

with our winter<br />

wellness arsenal.<br />

departments<br />

6 TRENDWATCH Jump Around<br />

From the schoolyard to the gym,<br />

jumping rope can keep you fit.<br />

16 HOT BUYS Wintertime Essentials<br />

Natural products we’re excited about<br />

this month.<br />

18 CHECK OUT Snooze Tonight<br />

Tossing and turning? These 8 supplements<br />

can help you get to sleep.<br />

22 CBD SCOOP Beyond CBD<br />

Get to know three “minor cannabinoids,”<br />

constituents of the hemp plant<br />

that hold promise for reducing inflammation,<br />

easing anxiety, and more.<br />

26 UNCOMMON HERBS Burdock Root<br />

This member of the daisy family is<br />

rich in anti-inflammatory compounds<br />

that give it impressive healing powers,<br />

such as improving eczema and<br />

psoriasis symptoms.<br />


New Lease on Life<br />

Good health eluded cancer survivor<br />

Bill Ellis for years—until he tried an<br />

unconventional approach to healing.<br />


Eating for Adrenal Health<br />

Six foods that are packed with adrenalsupportive,<br />

stress-busting nutrients.<br />

42 NATURAL BEAUTY Gorgeous Gifts<br />

Looking for last-minute holiday gifts and<br />

stocking stuffers? We think you’ll love<br />

these natural bath and body products.<br />

44 VEG CORNER Sweet Potato Latkes<br />

These savory-sweet Chanukah latkes<br />

are so good that you may give up the<br />

regular potato ones for good.<br />

46 HEALTHY DISH Holiday<br />

Mushroom Appetizer<br />

Walnuts, mushrooms, rosemary, and<br />

sage combine to make these tasty bites<br />

a welcome—and healthy—guest at<br />

seasonal festivities.<br />


Grain-Free Holiday Crackers<br />

Fiber-packed chia and flax seeds shine<br />

in these festive, gluten-free treats.<br />

2 • DECEMBER <strong>2019</strong>

This season, when it comes to<br />

your immune health:<br />

or trust Ester-C ®<br />

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*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.<br />

AmericanHealthUS.com<br />

©<strong>2019</strong> American Health Inc. | 19-AH-1166

editor’sNOTE<br />

End of Year<br />

Stress<br />

It’s hard to believe that yet another year is coming to<br />

a close. And not just the year, but the decade! So much<br />

has changed over the past 10 years. Just think about the<br />

advancements in supplements in that time—CBD had<br />

yet to become a household name, collagen was not nearly<br />

as popular as it is today, and products with non-GMO<br />

ingredients were relatively rare. And these are just the<br />

tip of the iceberg.<br />

No matter how beneficial they might be, changes can<br />

create inner turmoil and stress—whether that’s losing your<br />

job, feeling frustrated by new technology, or even starting a<br />

different way of eating. Pile on the typical holiday stress,<br />

and you’re sure to hit a breaking point.<br />

We have several articles in this issue to help you combat<br />

stress of all kinds, and enjoy the holiday season! One of<br />

my favorites is “10 Ways to Flourish in the Winter,” by<br />

Michele Burklund, NMD (p. 28). She shares valuable tips<br />

for supercharging your immune system, balancing stress,<br />

improving digestion, and keeping your energy levels up<br />

during the colder months. For example, did you know that<br />

upping your fish oil intake in the winter can help prevent<br />

dry skin? Or that taking Siberian ginseng can help you get<br />

out of bed more easily on dark, frigid mornings?<br />

Here’s another way to combat stress, both physical and<br />

mental—make your holiday indulgences sugar-free whenever<br />

possible. Consuming excess sugar is a surefire way to<br />

weaken your immune system, not to mention leave you<br />

feeling sluggish, puffy, and even stressed and depressed<br />

(I’m speaking from experience here!). For scrumptious<br />

desserts made with monk fruit, erythritol, and other sugar<br />

alternatives, see Sweet Treats (p. 32). You will not miss<br />

the sugar, and your family and friends will appreciate the<br />

healthier options.<br />

Wishing you joy and great health this season. Happy<br />

holidays from everyone at <strong>Better</strong> <strong>Nutrition</strong>!<br />

nbrechka@aimmedia.com<br />



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Maureen Farrar<br />

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Sherrie Strausfogel<br />

Jeannette Bessinger, CHHC,<br />

Jonny Bowden, PhD, CNS, Michele<br />

Burklund, NMD, Sherron Goldstein,<br />

Karta Purkh Singh Khalsa, DN-C,<br />

RH, Chris Mann, Kim Stewart, Lisa<br />

Turner, Neil Zevnik<br />

Cossette Roberts<br />

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Chairman & CEO Andrew W. Clurman<br />

Senior Vice President, Treasurer, CFO, & COO Michael Henry<br />

Vice President, IT Nelson Saenz<br />

Vice President, Audience Development Tom Masterson<br />

Vice President, Production and Manufacturing Barb Van Sickle<br />

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BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 12. Published monthly by Cruz Bay<br />

Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO<br />

80301; 303-253-6300; fax 303-443-9757. ©<strong>2019</strong> Cruz Bay Publishing. All rights reserved.<br />

Mechanical requirements and circulation listed in Standard Rate and Data Service. The opinions<br />

expressed by the columnists and contributors to BETTER NUTRITION are not necessarily those<br />

of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted.<br />

Advertisers and advertising agencies assume liability for all content of advertising and for<br />

any claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced<br />

in whole or in part without the express permission of the publisher. BETTER NUTRITION does<br />

not endorse any form of medical treatment. The information presented here is not meant to<br />

diagnose or treat any medical condition. We urge you to see a physician or other medical<br />

professional before undertaking any form of medical treatment.<br />

4 • DECEMBER <strong>2019</strong>

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JUMP<br />

AROUND<br />

Feel like a kid again—and get in<br />

amazing shape—by jumping rope<br />

/// BY VERA TWEED<br />

Plenty of Benefits<br />

Even if you’re doing regular cardio workouts,<br />

jumping rope is a different way of moving.<br />

In addition to working the heart and<br />

lungs, it:<br />

Increases elasticity in the tendons and<br />

muscles in the lower leg.<br />

Improves balance, helps prevent falls,<br />

and improves bone density.<br />

Increases grip and wrist strength,<br />

and works the shoulders.<br />

Helps to stabilize knee<br />

muscles and joints.<br />

Works the upper leg<br />

and hips, especially when<br />

landing on one foot.<br />

Is mentally engaging,<br />

which helps to reduce<br />

stress and may help ward<br />

off dementia.<br />

Where to Start<br />

Pete McCall, a leading San Diego-based<br />

fitness trainer, educator, and spokesperson<br />

for the American Council on Exercise,<br />

recommends first jumping without a<br />

rope for 20–30 seconds, to make sure<br />

weight is distributed correctly. Use the<br />

balls of your feet, not the toes, to push off<br />

and land, letting your heels come down<br />

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knees slightly bent and<br />

bounce lightly.<br />


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Picking<br />

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In your workout<br />

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one foot on the<br />

middle of the rope<br />

and hold the ends<br />

straight up in<br />

front of you. The ends of the rope (not the<br />

handles) should be around armpit height.<br />

If you’re in between two lengths, buy an<br />

adjustable version of the longer one and<br />

customize it.<br />

Got Achy Joints?<br />

If you have arthritis or other joint problems,<br />

check with your doctor before starting to<br />

jump rope. If your doctor approves, jumping<br />

rope may be somewhat uncomfortable<br />

at first, but will make joints healthier and<br />

more mobile. “If you don’t use the range<br />

of motion in the joint,” says McCall, “then<br />

there’s a risk of losing that mobility.”<br />

more at betternutrition.com<br />

Get jump rope exercises developed by<br />

a trainer on our site, including a cardio<br />

workout and a total body workout.<br />

6 • DECEMBER <strong>2019</strong>

GIVES<br />


A PICK-ME-UP<br />

trendWATCH<br />

Book Reviews<br />

New in health!<br />

What You Must Know About Dry Eye<br />

by Jeffrey Anshel, OD<br />

Scratchiness, burning, blurred vision, difficulty<br />

driving at night, eye fatigue, eye pain—these are<br />

all symptoms of dry eye. Sometimes mistaken for<br />

allergies, dry eye involves diminished tear production<br />

or tears that evaporate too quickly from the surface<br />

of the eye. “The number one demographic for dry<br />

eyes is women over 40,” says Dr. Jeffrey Anshel,<br />

OD, author of the new book What You Must Know About Dry Eye (Square One<br />

Publishers, <strong>2019</strong>). “It seems that there are hormone receptors on the tear glands,<br />

and as hormone levels change around the time of menopause, the production of<br />

tears may be altered as well.” Who knew? You’ll learn about this and a lot more<br />

from Anshel, who details the myriad causes of dry eye in his book. They range<br />

from autoimmune diseases and computer use to medications and insomnia. We<br />

especially like the chapter on “Foods and Supplements for Dry Eye”—find out<br />

how açai, salmon, aloe vera gel, fish oil, grapeseed oil, green tea, and other foods<br />

and nutrients can nourish and protect your eyes. This is a must-read if you have<br />

(or think you may have) dry eye! Learn more about Anshel at estreeteyes.com.<br />

Blood Orange Serum<br />

with vitamin C stimulates,<br />

refreshes and vitalizes skin<br />

for a fresh and vibrant look.<br />

www.borlind.com<br />

New in food & nutrition!<br />

This Kitchen Is for Dancing<br />

by Karlene Karst<br />

Kitchens bring families together. It’s where we find<br />

sustenance from food—and it’s also were we get<br />

spiritual and emotional nourishment, says Canadian<br />

nutritionist Karlene Karst, author of This Kitchen Is<br />

for Dancing—Real Food, Pure Flavor. “When I say my<br />

kitchen is for dancing, it’s really about the dance of<br />

life that occurs while feeding the people you love,”<br />

says Karst, who credits nutrition for helping her overcome a painful autoimmune<br />

condition in her early 20s. Now a busy mom of three with her own company,<br />

Karst has written a book designed to help other busy parents nourish their kids<br />

with the healthiest foods possible, and rediscover the joys of coming together as<br />

a family in the kitchen. This is a beautifully written book with gorgeous photography.<br />

It’s filled with some of the best nutrition advice out there. And the recipes (more<br />

than 100 total) could not look more delicious or easier to make—Apricot Chia<br />

Jam, Peanut Butter Pasta, Turkey Quinoa Meatloaf, and Snickers Energy Balls,<br />

to name a few. Treat yourself to this book or buy it for a loved one. Learn more<br />

about Karst at karlenekarst.com.


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Peppermint<br />

For: Energy, mental clarity, pain relief, respiratory health<br />

2–3 drops each: Peppermint, ginger, cinnamon, juniper berry<br />

Cinnamon<br />

For: Cold and flu relief, nervous exhaustion, circulation, arthritis<br />

1–2 drops each: Cinnamon, cardamom, clove, ginger<br />

Balsam Fir<br />

For: Mental clarity, energy, happiness, and respiratory health<br />

2–3 drops each: Balsam fir, black spruce, and eucalyptus<br />

THINK<br />



Eating foods high in phosphatidylcholine is associated with a reduced<br />

risk of dementia and enhanced cognitive performance, according to a<br />

study from the American Journal of Clinical <strong>Nutrition</strong>. Researchers<br />

analyzed approximately 2,500 Finnish men between ages 42 and 60 for their<br />

dietary and lifestyle habits. The risk of dementia was 28% lower in men with<br />

the highest intake of dietary phosphatidylcholine compared to those with the<br />

lowest intake. Men who consumed the most phosphatidylcholine-rich foods also excelled<br />

in tests measuring memory and linguistic abilities. Phosphatidylcholine is a fatty substance<br />

that contains the B vitamin choline. In addition to eggs and meat (the two richest sources),<br />

soy, sunflower, and wheat contain the nutrient. You can also take phosphatidylcholine and<br />

choline in supplement form.<br />


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trendWATCH<br />

In the Spotlight:<br />

The Guilt-Free Gourmet<br />

Irish-born chef and London-based author Jordan Bourke<br />

joins with his nutritionist sister, Jessica, to serve up<br />

tempting cuisine free of dairy, wheat, sugar—and guilt<br />

/// By Chris Mann<br />

Chef Jordan Bourke’s<br />

latest project is<br />

definitely a family<br />

affair, thanks to<br />

input from his sister.<br />

“Jessica is a (Dublinbased)<br />

nutritional<br />

therapist and is<br />

always getting<br />

asked by patients<br />

for recipes that don’t<br />

include certain<br />

ingredients—most often<br />

alternatives for<br />

processed cane sugar,<br />

wheat, or dairy,” says<br />

Bourke, an award-winning<br />

food writer who has made<br />

a name for himself in the<br />

UK for his scrumptiousbut-healthy<br />

cuisine. “As a<br />

chef I was aware that a lot<br />

of ‘free from’ recipes out<br />

there were in some way<br />

lacking, so it seemed like<br />

the perfect solution—to<br />

come together with our<br />

respective experience and<br />

Giveaway!<br />

Win a copy of<br />

The Guilt-Free<br />

Gourmet!<br />

We have<br />

5 copies<br />

up for<br />

grabs.<br />

Email your<br />

name and<br />

address to<br />

betternutritionfreebie@<br />

gmail.com.<br />

Put “Gourmet”<br />

in the subject<br />

line.<br />

create a cookbook of delicious recipes<br />

that make use of alternative ingredients.”<br />

The result, The Guilt-Free Gourmet:<br />

Indulgent Recipes Without Wheat,<br />

Dairy or Cane Sugar, offers delectable<br />

dishes that ditch these three waistlineexpanding<br />

and, for many, allergy-inducing<br />

ingredients in favor of healthier<br />

swaps (think spelt and wheat-free flours,<br />

coconut palm sugar and agave, and rice,<br />

nut, and soy milks). “We’ve always said<br />

to our clients and readers that food, no<br />

matter what’s in it, should never be about<br />

guilt. But at the same time, so many of<br />

them were coming to us feeling guilty<br />

about what they were eating, hence the<br />

name of the book,” Bourke adds. “When<br />

we offered recipes with alternatives to<br />

the ingredients they had difficulty with,<br />

it gave them a new lease on life in the<br />

kitchen, with lots of new and exciting<br />

ideas for them to cook with.”<br />

more at betternutrition.com<br />

Read our complete interview with chef<br />

Jordan Bourke and learn about his guiltfree<br />

eating plan at betternutrition.com.

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Back to Basics<br />

It was 1993, long before the current<br />

craze for gourmet iterations of<br />

rice—Uncle Ben’s boxes were the<br />

familiar go-to for most American cooks.<br />

On a trip to China, Levine and Lee were<br />

bowled over by the taste and appearance<br />

of a black rice they encountered; legend<br />

held that it traditionally had been<br />

reserved for Chinese emperors due to<br />

its nutritional and medicinal properties.<br />

And thus began their quest to bring a<br />

wide variety of whole-grain heirloom<br />

rice varieties to market.<br />

But that was only the beginning.<br />

A few years in, they were introduced to a<br />

new method of rice farming, the System<br />

of Rice Intensification (SRI)—a more<br />

sustainable way to grow rice using less<br />

water, less seed, and no agrochemicals<br />

that results in a double yield for farmers.<br />

“Learning about SRI and seeing the<br />

benefits for people and the environment<br />

is when we realized that growing rice<br />

organically wasn’t enough, and that we<br />

had to rethink altogether how the world<br />

grows rice,” explains Levine. “We have<br />

to feed the increasing global population<br />

with less water, land, and labor. Especially<br />

water, our most precious resource.”<br />

And so that became their mission.<br />

Partnering with small-scale farmers in<br />

several countries, Lee and Levine worked<br />

to emphasize better growing practices<br />

by applying SRI methods, while also<br />

establishing fair and effective supply<br />

chains that would lessen environmental<br />

impact and create social and economic<br />

justice for farmers. “Working with smallthe<br />

Passion<br />

behind the Product<br />

Rice, Reimagined<br />

How Lotus Foods is changing the way this global<br />

staple is produced and reducing its impact on the<br />

environment /// By Neil Zevnik<br />

It was after a trip to<br />

China that Ken Lee<br />

and Caryl Levine<br />

were inspired to<br />

start Lotus Foods.<br />

Did you know that more than half of the<br />

world’s caloric intake comes from rice?<br />

That couldn’t be a bad thing, right? After<br />

all, rice is cheap, plentiful, and nutritious,<br />

and good way to feed the multitudes.<br />

But now consider these facts about<br />

traditional rice production: annually,<br />

it consumes one-third to one-half of<br />

the planet’s renewable fresh water;<br />

hundreds of millions of women do<br />

back-breaking repetitive tasks in<br />

unhygienic conditions; and flooded<br />

rice fields contribute mightily to global<br />

warming by emitting methane gas.<br />

Obviously, something needs to<br />

be done to rectify the existing systems.<br />

Enter Caryl Levine and Ken Lee,<br />

co-founders of Lotus Foods.<br />

“We realized<br />

that growing<br />

rice organically<br />

wasn’t enough,<br />

and that we<br />

had to rethink<br />

altogether<br />

how the world<br />

grows rice,” says<br />

Levine.<br />

holder farmers has taught us so many<br />

important lessons and has enriched our<br />

lives. Having real social, economic, and<br />

environmental impact is improving livelihoods<br />

and creating mutually beneficial<br />

relationships around the world,” says Levine.<br />

Dramatic Results<br />

The results of SRI implementation?<br />

Savings of approximately 500 million<br />

gallons of water annually; women’s<br />

time spent in debilitating manual labor<br />

reduced by half, and their exposure to<br />

disease vectors drastically reduced; and<br />

methane gas emissions from SRI rice<br />

fields reduced by 40 percent. And the<br />

farmers’ yields? Up to three times higher.<br />

It has been a long and arduous journey,<br />

to be sure, with disappointments and<br />

setbacks, of course; and Levine and Lee<br />

still find themselves dismayed by “all<br />

that’s wrong today in our food system,<br />

the corporate control of agriculture, and<br />

the horrible toll it’s taking on our health<br />

and our natural resources.”<br />

But they find renewed inspiration in<br />

the people whose lives they touch. “We all<br />

have to work, so doing something of value<br />

and making a difference by the way you<br />

do your business is truly a blessing.”<br />

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;<br />

and volunteers with marine mammal rescue whenever he can. Learn more at neilzevnik.com.<br />

14 • DECEMBER <strong>2019</strong>





*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.


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16 • DECEMBER <strong>2019</strong>



Snooze Tonight<br />

8 science-backed supplements to help you<br />

sleep /// BY LISA TURNER<br />

Tossing and turning all night? You’re not alone. As many as<br />

70 million Americans suffer from sleep disorders, and roughly<br />

half of all adults experience occasional bouts of insomnia. That’s<br />

a problem: studies link lack of sleep with increased risk of heart<br />

disease, depression, Alzheimer’s disease, and other health issues.<br />

Reduce your risk, and get ready to crash, with these supplements<br />

that guarantee you’ll snooze.<br />

1. Melatonin, a hormone naturally produced by the pineal<br />

gland, signals your brain that it’s time to snooze. The production<br />

and release of melatonin are driven by the circadian clock,<br />

so levels are naturally higher in the evening and lower in the<br />

morning. As we age, the body produces less melatonin—one<br />

reason why older people have difficulty sleeping—and several<br />

studies show that melatonin can improve insomnia in the<br />

elderly. Taking melatonin also helps regulate sleep in those<br />

who work night shifts or are experiencing jet lag. Studies show<br />

that 2–5 mg of melatonin can significantly increase total sleep<br />

time, shorten the time it takes to fall asleep, and improve overall<br />

quality of sleep. Some research suggests that time-release<br />

formats are the most effective.<br />

2. Magnesium has a calming effect on the nervous system,<br />

and insufficient levels of this mineral have been linked to<br />

insomnia and sleep disturbances, as well as depression—one key<br />

factor in restless sleep. It’s thought to work in part by regulating<br />

circadian rhythms, ensuring regular and tranquil sleep, and by<br />

decreasing cortisol, the main stress hormone.<br />

Some research also suggests that magnesium helps regulate<br />

melatonin production and influences brain levels of GABA,<br />

a neurotransmitter that’s associated with relaxation. Several<br />

studies show that taking magnesium before bed can reduce the<br />

time it takes to fall asleep and reduce nighttime waking.<br />

3. Lavender, a flowering plant prized for its volatile oils,<br />

has long been used to promote calm and sleep. It’s high in<br />

compounds thought to reduce anxiety by interacting with<br />

neurotransmitters and the parasympathetic nervous system,<br />

the part associated with rest versus activity. In one study,<br />

an essential oil extract of lavender was more effective than<br />

placebo in treating anxiety, and those who used lavender oil<br />

showed significant improvements in sleep duration, sleep<br />

quality, and the length of time it took to fall asleep.<br />

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4. Valerian, a perennial herb used for<br />

centuries to treat anxiety, stress, and<br />

insomnia, is rich in valerenic acids and<br />

valepotriates—compounds that are thought<br />

to promote sleep by influencing GABA<br />

and serotonin. Studies show that<br />

300–900 mg of valerian taken<br />

before bed can shorten the<br />

time it takes to fall sleep,<br />

increase total sleep time,<br />

reduce nighttime waking,<br />

and improve subjective<br />

sleep quality. In one<br />

study, valerian worked<br />

as well as oxazepam,<br />

a prescription drug for<br />

insomnia and anxiety.<br />

5. Lemon balm, a member of the mint<br />

family, is traditionally used to reduce<br />

stress and enhance sleep. It’s rich in a<br />

variety of active components, including<br />

flavonoids, polyphenolic compounds,<br />

and others, that are thought to influence<br />

GABA and impact other neurotransmitters<br />

to promote a sedative and calming effect.<br />

Studies show that lemon balm can calm<br />

anxiety and stress, decrease restlessness,<br />

and promote sleep. It may be most effective<br />

when used with valerian—some studies<br />

show that a combination of valerian<br />

and lemon balm significantly improved<br />

quality of sleep without causing morning<br />

drowsiness or “hangover.”<br />

6. 5-HTP (5-hydroxytryptophan) is<br />

naturally produced by the body from<br />

tryptophan as a step in the process of<br />

making serotonin. It’s also indirectly<br />

involved in the production of melatonin.<br />

Because 5-HTP is effective at easing<br />

anxiety and improving mood, it may be<br />

especially helpful for insomnia related<br />

to anxiety or depression. Other studies<br />

suggest that 5-HTP can treat symptoms<br />

of fibromyalgia, a condition that causes<br />

chronic pain and is often linked with<br />

sleep disturbances. Other studies suggest<br />

that 5-HTP may be especially effective<br />

when combined with GABA; one study<br />

found that the combination shortened<br />

Did You<br />

Know?<br />

Studies show that taking<br />

magnesium before bed<br />

can reduce the time<br />

it takes to fall<br />

asleep.<br />

the time it took to fall asleep and increased<br />

sleep duration.<br />

7. Curcumin, the active compound<br />

in turmeric root, can promote sleep in<br />

several ways. Research suggests that up<br />

to 88 percent of people with chronic<br />

pain also have sleep disorders,<br />

and at least half of all people<br />

with insomnia suffer from<br />

chronic pain. Studies<br />

show that curcumin can<br />

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kinds of pain frequently<br />

linked with disturbed<br />

sleep. Curcumin may also be<br />

effective in treating depression<br />

and anxiety, important if sleeplessness<br />

is caused by mood disorders.<br />

8. L-theanine, an amino acid found in<br />

green tea, can reduce stress and anxiety,<br />

promote relaxation, ease depression, and<br />

encourage sleep. Several studies suggest<br />

that L-theanine can improve insomnia and<br />

enhance self-reported sleep satisfaction.<br />

It may be especially useful for encouraging<br />

sleep in people with certain psychiatric<br />

or cognitive disorders. In one study,<br />

400 mg of L-theanine was shown to be<br />

safe and effective in improving sleep<br />

quality in boys diagnosed with ADHD.<br />

Other studies show that a combination<br />

of L-theanine and GABA decreased the<br />

time it took to fall asleep and improved<br />

sleep quality and duration better than<br />

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Beyond CBD<br />

When it comes to healing compounds in hemp,<br />

CBD may just be the tip of the iceberg /// BY VERA TWEED<br />

Scientific study of cannabinoids—the<br />

active compounds found in hemp—is<br />

still in its early stage. But in addition<br />

to CBD (one of the cannabinoids in<br />

hemp), a few others have garnered<br />

attention. In addition to the growing<br />

body of private-sector research, the<br />

National Institutes of Health budgeted<br />

$1.5 million this year for researchers<br />

studying these “minor cannabinoids.”<br />

Here are just a few that show promise<br />

as individual supplement ingredients:<br />

1. Cannabigerol (CBG)<br />

In the hemp plant, CBG is considered the<br />

“mother cannabinoid” because it’s the<br />

precursor to CBD. CBG levels are highest<br />

in young plants, and decrease as the plant<br />

matures. Lab and animal research shows<br />

that CBG fights bacteria and fungi, reduces<br />

inflammation, relieves anxiety, and promotes<br />

bone growth. It can also inhibit the<br />

development of cancerous cells, and may<br />

reduce harmful pressure in eyes.<br />

2. Cannabinol (CBN)<br />

Some varieties of hemp plants naturally<br />

contain high amounts of CBN. Lab and<br />

animal research indicates that this<br />

cannabinoid can enhance sleep, reduce<br />

stress, and help to relieve pain. To reduce<br />

pain sensitivity, it’s more effective when<br />

combined with CBD.<br />

3. Cannabichromene (CBC)<br />

In hemp, CBC is the second-most-concentrated<br />

cannabinoid, next to CBD. Lab<br />

and animal research shows that CBC<br />

reduces absorption of one of the human<br />

body’s main internal cannabinoids—<br />

anandamide—thereby boosting its active<br />

levels. Anandamide is sometimes called<br />

the “bliss molecule” because it enhances<br />

mood. CBC reduces pain, protects the<br />

nervous system and brain, and fights<br />

bacteria and fungi. It holds promise for<br />

treating acne, digestive disorders, and<br />

migraines, but research has yet to confirm<br />

these applications.<br />

Supplement Facts<br />

All of these cannabinoids are found in<br />

full-spectrum hemp CBD products, but<br />

not in isolated CBD extracts. In addition,<br />

companies that supply ingredients have<br />

discovered ways to extract significant<br />

quantities of CBG, CBN, and CBC from<br />

hemp plants, so expect to see new<br />

products featuring these cannabinoids<br />

individually or in combination.<br />

There are no hard and fast rules about<br />

which cannabinoids to use or how much<br />

to take, and individual reactions vary.<br />

Most experts recommend starting low<br />

and going slow, allowing at least a few<br />

hours to experience potential effects.<br />

Although CBD in an isolated or fullspectrum<br />

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reported side effects include diarrhea, dry<br />

mouth, drowsiness or fatigue, and reduced<br />

appetite. For anyone taking medications,<br />

CBD has a similar effect to grapefruit<br />

juice, altering metabolism of a drug to<br />

either increase or decrease its effects.<br />

Contributing editor Vera Tweed has been researching and<br />

writing about supplements, holistic nutrition, fitness, and<br />

other aspects of healthy living since 1997. She is the author of<br />

several books, including Hormone Harmony: How to Balance<br />

Insulin, Cortisol, Thyroid, Estrogen, Progesterone and<br />

Testosterone to Live Your Best Life.<br />

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Burdock Root<br />

This time-tested botanical can help ease eczema and psoriasis, detoxify<br />

the liver, combat constipation, and more /// BY KARTA PURKH SINGH KHALSA, DN-C, RH<br />

Ellen Dart, 39, knows the distress of<br />

chronic dermatitis all too well. She had<br />

good skin when she was younger, but<br />

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an adult—in spite of her healthy lifestyle.<br />

“My skin was riddled with inflamed<br />

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the source of the problems.”<br />

Dart consulted several skin specialists<br />

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“I knew I needed more, so I thoroughly<br />

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Three years have since passed, and “my<br />

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A native thistle from Eurasia, burdock<br />

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pod’s rough burrs. The species, lappa,<br />

comes from “to seize.” Same idea.<br />

This member of the daisy family is<br />

rich in anti-inflammatory flavonoids,<br />

lignins, and bitter glycosides. The root<br />

contains up to 45 percent inulin, a<br />

non-nutritious fiber, plus assorted other<br />

polysaccharides.<br />

Potent Skin Saver<br />

There are many fine herbs for the skin,<br />

but few are better than burdock root, as<br />

Dart’s story perfectly illustrates. Burdock<br />

has a long history of use as a detoxifier<br />

in skin conditions, and it really earns its<br />

stripes when it comes to skin inflammation,<br />

including eczema, psoriasis, and boils.<br />

Did You<br />

Know?<br />

Researchers at Heilongjiang<br />

University of Traditional<br />

Chinese Medicine, in<br />

Harbin, China, believe<br />

that burdock improves<br />

the anti-aging<br />

processes.<br />

Clinicians in Britain consider it to be<br />

specific for eruptions of the head, face,<br />

and neck, for which it’s often combined<br />

with dandelion root, yellow dock root,<br />

red clover flowers, or cleavers.<br />

Diabetes Remedy<br />

The inulin makes burdock valuable in<br />

treating diabetes by grabbing sugars<br />

from the digestive tract and preventing<br />

them from entering the bloodstream. A<br />

<strong>2019</strong> paper summarized its antidiabetic<br />

action as regulating glucose homeostasis<br />

and improving oxidative stress. Another<br />

<strong>2019</strong> study confirmed that the polysaccharides<br />

in burdock help regulate blood<br />

fats. Bonus: The inulin in burdock also<br />

promotes the growth of beneficial<br />

probiotic bacteria in the intestines.<br />

Other Healing Actions<br />

Burdock root is a general detoxifying<br />

remedy that influences skin, kidneys, and<br />

mucous membranes to remove accumulated<br />

wastes. A <strong>2019</strong> study found that<br />

it can also treat constipation. Burdock<br />

is a bit diuretic and diaphoretic (sweatinducing),<br />

which, combined with its<br />

cleansing qualities, makes it useful for<br />

easing arthritis as well.<br />

Hildegard of Bingen, the medieval<br />

German herbalist, used burdock to treat<br />

cancerous tumors. Today, burdock<br />

is a chief ingredient in the popular Essiac<br />

and Hoxsey formulas, anecdotally<br />

used as cancer remedies. One<br />

study found that arctiin, a lignan<br />

isolated from burdock, prevents<br />

mammary cancer, while other burdock<br />

lignans slowed the growth of<br />

leukemia cells. Research from 2018<br />

has identified arctigenin as another<br />

potential anticancer constituent. And<br />

similar research in 2017 showed that<br />

arctigenin may reduce prostate tumors.<br />

26 • DECEMBER <strong>2019</strong>

British herbalists especially value<br />

burdock for addressing all manner of liver<br />

toxicity conditions, which are closely linked<br />

to skin inflammation. Scientists in Taiwan<br />

confirmed the powerful liver-protective<br />

effect of burdock in a series of studies.<br />

The high levels of lignans and inulin<br />

in burdock have been shown to have<br />

anti-inflammatory activities, explaining<br />

its use in damp heat conditions, such as<br />

laryngitis and skin inflammation. Chinese<br />

researchers confirmed these effects in <strong>2019</strong>.<br />

Burdock’s polysaccharides are<br />

antioxidant-rich, perhaps explaining why<br />

the herb is included in many Chinese and<br />

Ayurvedic upper-respiratory formulas.<br />

Chinese scientists found that a burdock<br />

lignan helped ease flu symptoms, and<br />

another study showed that polysaccharides<br />

from burdock may help suppress coughs.<br />

Food and Supplements<br />

You may have eaten burdock root at a<br />

sushi restaurant. In Japan, it is cultivated<br />

as a food, where it is called “gobo.”<br />

Bearing a resemblance to a long (up to<br />

3 feet!) brown carrot, the root is crisp,<br />

with a sweet, pungent flavor. Try a glass<br />

of fresh burdock root juice, or steam<br />

carrot and burdock slices and serve with<br />

dill or a light sesame oil sauce. (Soaking<br />

the root before steaming helps reduce<br />

some of its harshness.) The peeled,<br />

steamed stem is edible, too.<br />

Since burdock is a moderately<br />

powerful cleanser, a tea prepared<br />

from the dried root can be beneficial.<br />

Try ¼ oz. (7 grams) by weight of the<br />

dried herb, brewed, per day, or use<br />

the equivalent in capsules, powder,<br />

or tinctures.<br />

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For links to the studies cited in this article,<br />

visit betternutrition.com.<br />

Karta Purkh Singh Khalsa, DN-C, RH, specializes in Ayurveda and herbalism, and has more than 40 years of experience in holistic medicine. Visit him online at internationalintegrative.com to book a<br />

consultation, learn about his Professional Herbalist course, and more.<br />


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10 WAYS<br />

to<br />

f l our is<br />

in the WINTER<br />

Here’s a complete guide to<br />

supercharging immunity,<br />

easing digestion, balancing<br />

stress, and keeping energy<br />

levels strong during the<br />

coldest months of the year.<br />


Wintertime is the coziest time of<br />

year—especially when we think of<br />

snuggling up next to a fireplace,<br />

peering out at the picturesque snow-covered<br />

backdrop, and sipping a warm cup of tea. But as<br />

the temperatures drop and the weather gets<br />

gloomy, the winter blahs can sneak in, and it can<br />

become difficult to leave the comfort of home.<br />

Our prescription: harnessing the healing power<br />

of nature to help you flourish all winter long.<br />

Here’s how:<br />

28 • DECEMBER <strong>2019</strong>

Banish Stress with Bs: A comprehensive<br />

B-vitamin complex should be in everyone’s<br />

winter arsenal to combat stress and promote a<br />

healthy mood. B-complex vitamins refer to the<br />

eight water-soluble Bs that play an active role<br />

in a number of our bodily functions, including<br />

building neurotransmitters and helping enzymes<br />

to support energy production. Research has<br />

shown that B-complex vitamins can help<br />

promote a healthy mood, while also working<br />

to decrease perceptions of stress. In fact, a<br />

double-blind randomized, placebo-controlled<br />

study published in the Journal of Human<br />

Psychopharmacology found that the participants<br />

who supplemented with B-complex<br />

reported decreased anxiety and workplace<br />

stress, as well as improved mood after 90 days<br />

of use. Another study out of the University<br />

of Miami evaluated the effects of B-complex<br />

and found that adults who have been diagnosed<br />

with depression experienced significant<br />

improvement in their mental health with B vitamin<br />

supplements. In addition to supplements, a<br />

number of foods are rich in vitamin B, including<br />

salmon, leafy greens, eggs, beef, oysters,<br />

clams, legumes, chicken, turkey, yogurt,<br />

and nutritional and brewer’s yeast.<br />

Product Pick: Garden of Life<br />

mykind Organics B-Complex<br />

Adapt to the Times: It’s no secret that those dark winter mornings make us<br />

all feel a little sluggish, and sometimes a little pick-me-up might be just what<br />

the doctor ordered. Eleuthero (Eleutherococcus senticosus), commonly known<br />

as Siberian ginseng, is a prized adaptogenic plant often used in traditional<br />

medicine to elevate energy, increase athletic performance, and even<br />

balance the body’s stress response. A study published in the Chinese<br />

Journal of Physiology found that supplementation shows the<br />

potential to enhance endurance, support cardiovascular health,<br />

and improve metabolism. Eleuthero can be infused into water,<br />

used in a tincture, or taken in a capsule.<br />

Product Pick: Prince of Peace Ultra Ginkgo Plus Endurance Formula with<br />

Eleuthero & Tibetan Rhodiola<br />

DECEMBER <strong>2019</strong> • 29

Up Your Omegas: As temperatures hit the single digits, your skin can<br />

become more vulnerable as it attempts to adjust to the frigid air outside. Support<br />

your skin barrier from the inside out by increasing your omega-3 intake<br />

from foods such as avocados, nuts, olive oil, and fatty fish. On the outside,<br />

use a nontoxic nourishing daily moisturizer to ensure that your skin<br />

holds its glow during the colder months. Fish oil supplements are<br />

also a good way to cover all of your omega-3 bases.<br />

Product Pick: Nordic Naturals Ultimate Omega<br />

Take Five: Even though this time<br />

of year is supposed to be about<br />

connection, celebration, and<br />

feeling thankful, it can cause a<br />

lot of panic and stress. Science<br />

has proven that the mind and<br />

body are deeply intertwined and<br />

that stress is a leading contributor<br />

to many diseases. When your<br />

schedule is packed, it’s important<br />

to allocate time for yourself to<br />

clear your mind and maintain a<br />

proper, healthy balance. In fact,<br />

a recent pilot study published in<br />

the Journal of American College<br />

Health found that students who<br />

practiced guided mindfulness<br />

meditation for 5–12 minutes per<br />

day over an 8-week period<br />

reported decreased<br />

anxiety and stress<br />

levels. So setting<br />

aside some time<br />

for yourself, even<br />

for as little as 5<br />

minutes per day,<br />

can do wonders for<br />

your health.<br />

Product Pick: Calm (an app that<br />

offers a variety of guided meditations)<br />

Get to the Root of It: It’s a worthy mission to brave<br />

the cold on a trip to the farmer’s market to pick up<br />

some root veggies, otherwise known as “winter superfoods.”<br />

These underground delights are often underrated,<br />

despite their impressive nutrient profile and comforting taste. Some of the most<br />

common root vegetables include carrots, which are rich in vitamin A; hearthealthy<br />

beets; fiber-packed sweet potatoes; and celery root, which is loaded<br />

with vitamin K. Besides the endless recipe options for root vegetables, winter<br />

harvests also supply cranberries, broccoli, squash, Brussels sprouts, and pumpkin.<br />

A diet focused on seasonal foods does much more than just improve your<br />

health on a physical level—it also puts you in touch with your local environment<br />

and connects you with nature. Or take a full-spectrum superfood supplement.<br />

Product Pick: Vibrant Health Spectrum Vibrance<br />

Balancing the Gut: Hippocrates famously said, “All<br />

disease starts in the gut,” and now, modern science is<br />

proving the link between a balanced gut and a healthy<br />

immune system. One recent study review published<br />

in the Annals of <strong>Nutrition</strong> & Metabolism concluded<br />

that probiotic consumption has a variety of positive<br />

benefits for the immune system, including the ability<br />

to modulate the allergy process. Support your gut flora<br />

diversity by eating prebiotic foods such as artichokes<br />

and asparagus; by focusing on plant-based and fermented<br />

foods; and by ensuring that you always take<br />

a probiotic after an antibiotic to help replenish your<br />

supply of good-for-you bacteria. In addition, you<br />

might want to consider adding a high-quality<br />

probiotic into your daily regimen to ensure<br />

that you’re doing everything you can to<br />

balance the bacteria in your belly.<br />

Product Pick: American Health Probiotic CD<br />

30 • DECEMBER <strong>2019</strong>

Flu-fighting Botanicals: Plants<br />

that stimulate and support<br />

the immune system include<br />

elderberry, astragalus root,<br />

echinacea, olive leaf, osha root,<br />

and goldenseal. These triedand-true<br />

herbs have been used<br />

for centuries to help fight off<br />

invading bugs and support immune<br />

health. A study published in the<br />

Journal of Evidence-Based<br />

Complementary and Alternative<br />

Medicine found that taking<br />

echinacea extract as a preventative<br />

measure reduced both the<br />

number of colds and the duration<br />

of the common cold compared<br />

to the placebo. Infuse these<br />

herbs into a warm cup of<br />

tea to enjoy throughout<br />

the day.<br />

Product Pick:<br />

Gaia Herbs Echinacea<br />

Supreme<br />

Add Some Honey: Manuka honey is not only a sweet treat,<br />

but a powerful functional food derived from the nectar<br />

of manuka (Leptospermum scoparium) trees. It has been<br />

studied extensively for its wound healing and antimicrobial<br />

properties, as well as its effectiveness against bacteria that<br />

can be resistant to antibiotics. In fact, a recent review study<br />

published in the AIMS Microbiology Journal concluded that<br />

Manuka honey has the potential to be a natural antibiotic<br />

alternative due to its unique phenolic and methylglyoxal<br />

content. Add it to a cup of tea, mix it into your morning<br />

smoothie, infuse it into your salad dressing, or<br />

simply enjoy it raw.<br />

Comfort Food: Bone broth is a traditional food touted for its rich<br />

nutrient content and health benefits. It’s made by boiling the bones<br />

of animals (ideally grass-fed and organic) and infusing the mineraldense<br />

broth with herbs and vegetables, creating a savory soup. An<br />

interesting study published in the Journal of Psychological Science<br />

found that comfort foods—including soups—are often associated<br />

with gatherings and have a beneficial effect on mental<br />

health and loneliness. Perhaps bone broth is the<br />

perfect antidote for the mind and body on those<br />

chilly, dark days.<br />

Product Pick: Bonafide Provisions Chicken Vegetable<br />

Soup with Bone Broth<br />

Let the Sun Shine: It’s important<br />

to keep your vitamin D (aka the<br />

sunshine vitamin) stores at a healthy<br />

level for optimal immune support<br />

during the months when the light<br />

isn’t as bright and more of your time<br />

is spent indoors. Countless studies<br />

have linked low vitamin D levels<br />

to osteoporosis and other chronic<br />

diseases, making it an essential<br />

support for overall wellness. In fact,<br />

a recent systemic review published<br />

in the British Medical Journal found<br />

that vitamin D supplementation was<br />

associated with a decreased risk of<br />

cancer mortality by 16 percent. Visit<br />

your primary care doctor for<br />

a checkup to ensure your<br />

levels of D are in the<br />

optimal range.<br />

Product Pick: Carlson<br />

Vitamin D3 Soft Gels 2,000 IU<br />

Product Pick: Flora Manuka Honey 15+ UMF<br />


For links to the studies cited in this article,<br />

visit betternutrition.com.<br />

Michele Burklund, NMD, is a physician specializing in<br />

holistic health and preventive medicine. Burklund<br />

believes that true medicine discovers the root cause of<br />

an illness, rather than simply treating symptoms. Visit<br />

medicinewild.com to learn more.<br />

DECEMBER <strong>2019</strong> • 31

Keep your<br />

celebration<br />

sugar-free<br />

and cut down<br />

on the carbs<br />

this year<br />

with festive<br />

confections<br />

made with<br />

xylitol,<br />

monk fruit,<br />

stevia, and<br />

erythritol<br />


Sweet<br />

Treats<br />

f you’re on a Keto or low-carb diet—or just<br />

I<br />

generally appalled by the sugar content<br />

of most holiday treats—there’s a sweet<br />

solution: natural, sugar-free substitutes that<br />

let you indulge in cookies, pies, and cakes<br />

without upsetting blood sugar or blowing<br />

your daily carb count through the roof. Here’s<br />

a roundup of the four best sugar alternatives,<br />

plus recipes for low-carb, grain-free, no-sugar<br />

treats that can sweeten your celebration without<br />

sacrificing flavor.<br />

32 • DECEMBER <strong>2019</strong>

Pumpkin-Pecan Muffins<br />

Makes 12 muffins<br />

These muffins make an excellent dessert<br />

or holiday breakfast. We used a monk<br />

fruit 1:1 sweetener that’s combined with<br />

erythritol for a simple sugar swap. For garnish<br />

and texture, try adding pecan halves,<br />

chopped walnuts, and pepitas on top.<br />

21/2 cups almond flour<br />

2 tsp. baking powder<br />

2 tsp. ground cinnamon<br />

2 tsp. ground ginger<br />

1/2 tsp. ground cloves<br />

1/2 tsp. ground nutmeg<br />

1/2 tsp. salt<br />

1/2 cup butter at room temperature<br />

3/4 cup monk fruit 1:1 sweetener<br />

4 large eggs<br />

1 cup pumpkin puree, unsweetened<br />

2 tsp. vanilla extract<br />

1/2 cup chopped pecans<br />

1. Preheat oven to 350°F. Grease<br />

12-cup muffin pan, or line with paper<br />

muffin cups. In medium bowl, whisk<br />

together almond flour, baking powder,<br />

cinnamon, ginger, cloves, nutmeg, and<br />

salt.<br />

2. In standing mixer or large bowl using<br />

handheld mixer, beat butter and monk<br />

fruit sweetener until creamy and light,<br />

scraping down sides of mixing bowl as<br />

needed. Beat in eggs one at a time. Beat<br />

in pumpkin purée and vanilla. Stir dry<br />

ingredients into wet ingredients until<br />

well combined; stir in pecans.<br />

3. Divide muffin mixture among muffin<br />

cups. Bake 25 minutes, until puffy and<br />

golden, and a tester inserted into muffins<br />

comes out clean. Remove from oven<br />

and let cool 10 minutes. Remove muffins<br />

from tins and serve immediately.<br />

Per muffin: 270 cal; 8g prot; 24g total fat (7g sat<br />

fat); 10g carb; 80mg chol; 320mg sod; 4g fiber;<br />

2g sugar<br />

DECEMBER <strong>2019</strong> • 33

1. Xylitol. This sugar alcohol naturally<br />

occurs in small amounts in strawberries,<br />

raspberries, and other fruits and<br />

vegetables, and is most abundant in birch<br />

tree bark. It’s sold as a white crystalline<br />

powder that’s similar in appearance and<br />

sweetness to white sugar, but has 40<br />

percent fewer calories and a very low<br />

glycemic index of 10 (compared to white<br />

sugar at 68). Because the body doesn’t<br />

metabolize xylitol as a sugar, it has no<br />

effect on insulin levels, and some studies<br />

show that it can also prevent tooth decay<br />

and possibly improve bone and tooth<br />

health. It may also help control Candida<br />

and prevent ear infections.<br />

Like other sugar alcohols, xylitol can<br />

cause bloating, gas, and flatulence, and<br />

may have a laxative effect in large quantities.<br />

Start small to let your body get<br />

used to it, and limit consumption to 50<br />

grams per day. And while it’s completely<br />

safe for humans, xylitol is toxic to dogs, so<br />

keep it in a pooch-proof container, and<br />

don’t let pets sample your baked treats.<br />

How to buy it. Though you can<br />

find birch-derived xylitol, which is more<br />

expensive, it’s often derived from corn,<br />

which can contain GMOs. Look for<br />

organic or non-GMO xylitol, and be sure<br />

it’s free of fillers or other additives. We<br />

like Xlear XyloSweet.<br />

How to use it. Unlike most concentrated<br />

sweeteners, xylitol bakes well,<br />

adds bulk to recipes, and can be used as<br />

a 1:1 substitute for white sugar. To avoid<br />

any potential digestive distress, it’s best<br />

combined with a concentrated sweetener<br />

such as monk fruit or stevia.<br />

2. Erythritol. Like xylitol, erythritol<br />

is a sugar alcohol that naturally<br />

occurs in grapes, pears, mushrooms, and<br />

other fruits and vegetables. It’s made<br />

commercially by fermenting glucose<br />

from corn, and has a clean, neutral flavor<br />

and color with a very low glycemic index<br />

of 1. Erythritol doesn’t impact blood sugar<br />

or insulin levels, and because it’s not<br />

metabolized by bacteria in the mouth,<br />

it won’t cause tooth decay and may<br />

even promote remineralization of teeth.<br />

Unlike other sugar alcohols, erythritol<br />

Chocolate-Peppermint Mousse with Mint Whipped Cream<br />

Serves 4<br />

For a vegan alternative, swap full-fat coconut milk for the heavy cream.<br />

MOUSSE<br />

3 large, very ripe avocados, halved and pitted<br />

1/2 cup unsweetened cocoa powder<br />

3/4 cup heavy cream or coconut milk<br />

2 tsp. peppermint extract<br />

1/8 tsp. salt<br />

1/4– 1/2 tsp. monk fruit extract or stevia extract, or to taste<br />


1/2 cup heavy whipping cream or 1 can full-fat coconut milk, refrigerated overnight<br />

Monk fruit extract or stevia extract to taste<br />

2 Tbs. very finely minced fresh mint leaves or 1 tsp. peppermint extract<br />

1. Scoop flesh out of avocado skins into food processor. Add cocoa powder, cream<br />

or coconut milk, peppermint extract, and salt. Purée until smooth and creamy.<br />

Add monk fruit or stevia extract, and purée again to combine. Taste, and adjust sweetener<br />

and mint extract, if desired. Divide mousse among four parfait glasses<br />

or small dessert bowls. Chill 30 minutes to 1 hour.<br />

2. While mousse is chilling, using a standing mixer or a hand mixer, whip heavy<br />

cream on medium-high speed until peaks form, 3–4 minutes. (If using coconut milk,<br />

open chilled can of coconut milk, and scoop hardened cream from the top; reserve<br />

remaining coconut milk for another use.) Sweeten to taste with monk fruit or stevia<br />

extract. Gently stir in minced fresh mint leaves or peppermint extract.<br />

3. Remove chilled mousse from refrigerator and top each serving dish with whipped<br />

cream; serve immediately.<br />

Per serving: 520 cal; 7g prot; 51g total fat (21g sat fat); 21g carb; 85mg chol; 105mg sod; 14g fiber; 3g sugar<br />

34 • DECEMBER <strong>2019</strong>

DECEMBER <strong>2019</strong> • 35

Monk fruit<br />

is heatstable<br />

and<br />

can be used in<br />

any kind of<br />

cooking and<br />

baking.<br />

is mostly absorbed into the bloodstream<br />

before it reaches the colon, and appears<br />

to resist fermentation by gut bacteria. So<br />

it’s less likely to cause digestive distress.<br />

How to buy it. Because erythritol is<br />

made with corn, look for organic or<br />

non-GMO products in powdered form.<br />

Some products contain added ingredients,<br />

such as oligosaccharides or stevia,<br />

to increase its sweetness; 100 percent<br />

erythritol products are also available. We<br />

like NOW Real Food Organic Erythritol.<br />

How to use it. Erythritol can be<br />

used in baking or any kind of cooking.<br />

In general, use 11/3 cups of erythritol for<br />

each cup of sugar. To improve flavor and<br />

minimize any possibility of digestive distress,<br />

combine it with other sweeteners<br />

such as monk fruit or stevia.<br />

3. Stevia. Derived from a plant<br />

native to South America, stevia contains<br />

compounds called steviosides and<br />

rebaudiosides that are about 300 times<br />

sweeter than sugar. It’s calorie-free, and<br />

has no impact on blood sugar or insulin<br />

levels. Though some early research<br />

suggested that stevia could contribute to<br />

infertility and cancer, these studies have<br />

been debunked, and new studies suggest<br />

that compounds in stevia may actually<br />

protect against some types of cancer.<br />

Other studies show that stevia lowers<br />

insulin and glucose levels and may normalize<br />

cholesterol.<br />

How to buy it. Though the raw,<br />

powdered herb is the most natural form,<br />

it has a bitter taste and slightly licorice<br />

flavor, and isn’t good for baking. Concentrated<br />

forms of stevia like Reb-A have a<br />

cleaner flavor and less aftertaste. Make<br />

sure the form you buy is organic or non-<br />

GMO. We like Wisdom Natural, Sweet-<br />

Leaf Liquid Stevia SweetDrops.<br />

How to use it. While stevia is heatstable<br />

and is ideal in puddings, ice cream,<br />

or smoothies, it’s harder to use in baking<br />

because it lacks bulk. Combine it with<br />

erythritol or xylitol to add bulk, and use<br />

a ratio of about 1/2 teaspoon stevia for 1<br />

cup of sugar.<br />

4. Monk fruit. This super-natural<br />

sweetener from the lo han guo plant is<br />

made by crushing the fruit to extract its<br />

sweet compounds, called mogrosides.<br />

Monk fruit has a clean, sweet flavor,<br />

without a bitter aftertaste. But like<br />

stevia, it’s calorie-free and doesn’t impact<br />

blood sugar or insulin. Lo han guo has<br />

been used for thousands of years in Chinese<br />

medicine, and some studies suggest<br />

that the plant has antibacterial activities<br />

and can fight oral bacteria and Candida.<br />

How to buy it. You’ll find monk fruit<br />

in a variety of forms, from pure concentrates<br />

to powders that combine monk<br />

fruit with erythritol or other bulking<br />

agents. If you’re buying monk fruit mixed<br />

with other ingredients, look for organic<br />

or non-GMO versions. We like Lakanto<br />

Monkfruit Sweetener with Erythritol.<br />

How to use it. Monk fruit is heatstable<br />

and can be used in any kind of<br />

cooking and baking. Like stevia, it lacks<br />

bulk, so it’s best combined with erythritol<br />

or xylitol. Or use a powdered form that<br />

has added bulking agents. The amount<br />

you’ll use in recipes varies depending<br />

on what product you’re using; for pure<br />

monk fruit extracts, use 1 teaspoon to<br />

replace a cup of sugar.<br />

Coconut Lemon Bars<br />

Makes 16 bars<br />

These, cool, zesty lemon bars are sweetened<br />

with xylitol, which works well with<br />

citrus and is an easy 1-to-1 swap for sugar.<br />

If you’re concerned about digestive issues,<br />

use erythritol, or swap ¼ tsp. monk fruit<br />

or stevia for the ¼ cup of xylitol in the<br />

crust to lessen the impact. For a coconut-free<br />

variation, substitute almond flour<br />

for coconut flour in the filling, and swap<br />

coconut flakes with powdered erythritol<br />

sprinkled on top of the bars after baking.<br />

3 large lemons<br />

1 cup almond flour<br />

3/4 cup xylitol or erythritol, divided<br />

1/2 tsp. salt<br />

1/3 cup melted butter<br />

1/4 cup softened butter<br />

6 large eggs<br />

1/2 cup coconut flour<br />

1/2 cup unsweetened shredded coconut<br />

1. Preheat oven to 350°F. Line 8x8 glass<br />

baking dish with two sheets parchment<br />

paper, crisscrossing parchment to line<br />

bottom and both sides, and allowing<br />

edges to overhang by 1/2 inch. Zest and<br />

juice lemons, and set aside.<br />

2. In medium bowl, whisk together almond<br />

flour, 1/4 cup of xylitol or erythritol, and salt.<br />

Stir in melted butter and 2 Tbs. lemon zest,<br />

mixing until well combined. Press crust<br />

along bottom of prepared baking dish.<br />

3. In standing mixer or a medium bowl<br />

using hand mixer, beat remaining xylitol<br />

and softened butter until light and<br />

creamy. Beat in eggs, one at a time. Add<br />

lemon juice, remaining lemon zest, and<br />

coconut flour, and beat until smooth.<br />

4. Pour filling into crust and spread evenly,<br />

smoothing top. Bake 25 minutes. Sprinkle<br />

tops of bars with coconut, and bake<br />

5–10 minutes more, until filling is set<br />

and coconut is lightly toasted. Remove<br />

from oven and let cool completely.<br />

Refrigerate 1–2 hours, until chilled.<br />

5. Using parchment overhang, lift bars from<br />

pan and place on flat surface. Cut into 16<br />

bars, and serve immediately.<br />

Per serving: 190 cal; 5g prot; 14g total fat (7g<br />

sat fat); 14g carb; 90mg chol; 160mg sod; 3g<br />

fiber; 1g sugar<br />

36 • DECEMBER <strong>2019</strong>


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New Lease<br />

on Life<br />

Good health eluded<br />

cancer survivor Bill<br />

Ellis for years—until he<br />

tried an unconventional<br />

approach to healing<br />

/// BY KAT JAMES<br />

“You’ll be dead in two years” are words<br />

Bill Ellis, 71, of Pikeville, Tenn., heard<br />

at his first cancer diagnosis in 2007.<br />

“Wild Country Bill” is no regular guy.<br />

He dabbles in real estate … delivers a<br />

calf here and there<br />

… delivers the mail<br />

“just to connect with<br />

people”—especially<br />

the doctors on his<br />

route, with whom he<br />

shares formidable<br />

health research. It’s a<br />

passion of Bill’s, borne<br />

out of necessity and<br />

sheer will to survive<br />

lifelong health<br />

challenges, from<br />

prostate and bladder<br />

cancer to a broken<br />

neck. As a farmer, Bill<br />

and his other family<br />

members who got<br />

cancer were unfortunately<br />

exposed to<br />

toxic pesticides. But<br />

Bill took an alternative<br />

treatment route.<br />

In August 2018,<br />

a new facial tumor<br />

Bill Ellis (shown<br />

above before<br />

starting James’<br />

program) realized<br />

his health was falling<br />

apart. After just<br />

8 days on James’<br />

regimen, Ellis<br />

dropped 17 lbs.<br />

His blood pressure<br />

normalized and his<br />

energy soared. His<br />

PSA numbers have<br />

gone from 36 to<br />

13. Today, on right,<br />

he is the picture of<br />

health.<br />

had him concerned because it was near<br />

a nerve, meaning if it was missed by<br />

a biopsy, they’d have to do radiation.<br />

Luckily, they got it all. However, Bill still<br />

had a tumor that had spread from one<br />

area of his prostate to another. He was<br />

growing tired of the continual health<br />

challenges. He was already on a targeted<br />

supplement regimen at that point, which<br />

included hyssop, nattokinase, vitamin D,<br />

Carnivora (an extract of the venus flytrap<br />

plant), and Haelan 951 (a fermented<br />

non-GMO soy beverage for chemo<br />

patients). But now he realized that bigger<br />

changes were in order. [Editor’s note:<br />

These are not intended as prevention<br />

or cancer treatment supplements; work<br />

with your doctor before adding any new<br />

supplements to your regimen.]<br />

Important: We don’t suggest that<br />

anyone make the decisions Bill has made.<br />

Cancer is a serious issue and you should<br />

seek qualified medical supervision. In<br />

fact, Bill did do just that; however, he<br />

ultimately made decisions based on his<br />

own extensive research.<br />

Although he’d long cut out most sugar<br />

and processed foods, he still battled pain<br />

every day, which prevented him from getting<br />

a good night’s sleep. He also had sleep<br />

apnea and food regurgitation, poor energy,<br />

and what he called a “basketball belly.”<br />

The Leptin Connection to Cancer<br />

In August 2018, just after the facial tumor<br />

scare, Bill was listening to my radio show<br />

on Sirius XM. I was talking about leptin<br />

(the “master hormone”) and its relationship<br />

38 • DECEMBER <strong>2019</strong>

with certain cancers. Although leptin<br />

(already in our bodies) has profound<br />

effects on all systems, Bill’s interest<br />

piqued when I mentioned how keeping<br />

the hormone low (something only<br />

achievable through an individualized<br />

dietary strategy)—while optimizing its<br />

function in the brain—had reduced<br />

proliferative cancers in some research.<br />

By sheer coincidence, I had an upcoming<br />

educational seminar in Bill’s neck of the<br />

woods, Chattanooga, Tenn. Taking it as a<br />

sign from God, he registered right away<br />

and embraced my unique high-fat, verylow-carb,<br />

moderate-protein program (note:<br />

excess protein correlates with cancer risk).<br />

He was still under his docs’ supervision<br />

and my coaching. And he understood that I<br />

made no medical claims or promises.<br />

After eight days on my regimen, Bill’s<br />

weight dropped from 239 to 222 pounds<br />

(yes, 17 lbs.). He felt lousy for two days, but<br />

then saw a “ton” of swelling leave his body<br />

as his blood pressure came down.<br />

His appetite dropped and his energy soared.<br />

By the time of the retreat, his PSA numbers<br />

went from 36 to 13—something he and his<br />

docs had simply never seen happen. At his<br />

next prostate exam, his tumor had reduced<br />

by about 40 percent to the size of a pencil<br />

eraser. Docs were shaking their heads, and<br />

a nurse commented that it “defied reason.”<br />

(Again, no claims are made here that Bill’s<br />

choices affected his prostate tumor, which,<br />

of course, could have been a coincidence).<br />

During my Chattanooga program retreat,<br />

Bill was shocked to hit his high- school<br />

weight of 198 lb. without feeling hungry.<br />

Just to hit 200 had been his “bucket list”<br />

goal that he thought he would never reach.<br />

“Now if I could just run an 8.9-second 100-<br />

yard dash again like I did in high school,<br />

I’d be perfect,” he jokes.<br />

“I haven’t been cancer-free since 2007.<br />

The difference is the rest of me is healthy<br />

for the first time. I don’t think I’ll be getting<br />

sick again anytime soon. My fears<br />

are gone,” says Bill.<br />

Tennessee farmer, mailman, and real estate buff Bill Ellis in his element: “I have to remind myself<br />

that I’m 71 now. Just had the best health exam ever. All numbers and sleep and even vision back to<br />

normal! Best thing is I don’t fear the worst anymore.” Photo: Freida Holmes<br />



Important: These are intended only<br />

as health-supportive supplements,<br />

not as “cancer-fighting” or prevention<br />

supplements; please consult your<br />

physician before taking supplements<br />

if you are being treated for cancer or<br />

any other disease.<br />

*<br />

*<br />

*<br />

*<br />

*<br />

*<br />

Vitamin D: to optimize<br />

immunity.<br />

Dr. Ohhira’s Probiotics:<br />

to help with fungus and<br />

Candida overgrowth<br />

with the extra power of<br />

“post-biotics.”<br />

DIM-plus by Nature’s<br />

Way: to support<br />

hormonal balance by<br />

helping reduce harmful<br />

estrogens.<br />

Selenium: well-known for<br />

its immune-supportive<br />

effects.<br />

Formula 109 by Kyolic:<br />

anti-inflammatory,<br />

blood pressure, and<br />

relaxation support.<br />

Reg’Activ Detox & Liver<br />

Health by Essential<br />

Formulas: increases<br />

the master antioxidant<br />

glutathione, which helps<br />

detoxify pesticides and<br />

other harmful toxins.<br />

More at betternutrition.com<br />

Read more about Bill Ellis’ journey of<br />

survival through cancer, including how<br />

he found relief from inflammation,<br />

candida, sleep issues, poor memory,<br />

acid reflux, and sinus problems—only at<br />

betternutrition.com. Also online: Read Kat<br />

James’ article “Transforming Our View of<br />

Fat,” where she explains the connection<br />

between leptin sensitivity, healthy fat<br />

intake, and weight.<br />

Kat James has been called “a master of self-transformation” by SELF magazine in response to her self-guided recovery from liver, autoimmune, and eating disorders. Her<br />

controversial and pioneering dietary method—now recommended at top neurology, fertility, functional medicine, and even dental clinics—has left countless success stories in its<br />

wake and been featured at top spas and institutions such as Omega Institute and Canyon Ranch, as well as on “Today,” Fox, and PBS, among others. Learn more about her upcoming<br />

retreats at informedbeauty.com or by calling 877-54-TOTAL. Listen to her Sirius XM radio show Saturdays, 2 p.m. EST, on channel 131 (Family Talk).<br />

DECEMBER <strong>2019</strong> • 39


Eating for Adrenal Health<br />

Six foods to reduce stress and nourish your body /// BY LISA TURNER<br />

We all have stress from time to time.<br />

But when it goes on for weeks, or<br />

months, chronic stress can impact all the<br />

body's systems—especially the adrenal<br />

glands, small organs that rest on top<br />

of the kidneys and are responsible for<br />

releasing important hormones. One of<br />

these is cortisol, a stress hormone that<br />

regulates energy, reduces inflammation,<br />

and regulates blood pressure and blood<br />

sugar. It also controls the sleep/wake<br />

cycle: cortisol levels fluctuate during the<br />

day, increasing in the morning when you<br />

need to wake up, and decreasing at night<br />

when it's time to sleep.<br />

If you're in a state of constant tension<br />

and anxiety, the adrenal glands may not be<br />

able to keep pace and produce the necessary<br />

hormones to help you cope. The result: a<br />

condition called adrenal fatigue, includes<br />

symptoms such as nervousness, sleep<br />

problems, body aches, and depression.<br />

While adrenal fatigue isn’t recognized by<br />

the medical community, many naturopaths<br />

and integrative practitioners treat it as a<br />

true syndrome. In general, a diet that avoids<br />

sugar, caffeine, refined grains, and alcohol<br />

is recommended. And certain nutrients<br />

that relieve stress, promote calm, reduce<br />

inflammation, and balance blood sugar can<br />

also help. Here are six foods packed with<br />

stress-busting nutrients::<br />

➊ Kefir. Studies suggest<br />

that bacterial imbalances in<br />

the gut contribute to stress<br />

and anxiety. Naturally<br />

fermented kefir is rich in beneficial<br />

bacteria, which improve gut health,<br />

reduce anxiety, lessen stress, and may<br />

protect against inflammation. Probiotic<br />

bacteria also improve serotonin levels and<br />

can produce GABA, a neurotransmitter<br />

that promotes relaxation and eases<br />

tension. Low levels of GABA have been<br />

linked with increased anxiety.<br />

RECIPE TIPS: Combine kefir with rolled<br />

oats, chia seeds, dried cherries, and<br />

vanilla extract, and refrigerate overnight<br />

for an instant breakfast bowl; make a<br />

zesty dressing with kefir, minced garlic,<br />

jalapeño peppers, and cilantro; strain<br />

kefir through a cheesecloth overnight,<br />

then mix in minced chives and garlic<br />

powder for a creamy spread.<br />

➋ Turkey. It’s high<br />

in tryptophan, an amino<br />

acid precursor to<br />

serotonin and melatonin. (Serotonin is a<br />

neurotransmitter that promotes calm<br />

and relieves stress, while melatonin is a<br />

hormone that enhances sleep.) Studies<br />

show that tryptophan lessens anxiety<br />

and also improves sleep, even at doses as<br />

low as 250 mg—the amount in just one<br />

serving of turkey. Turkey is also rich in<br />

high-quality protein that minimizes<br />

blood sugar spikes and enhances energy.<br />

Vegan sources of protein and tryptophan<br />

include edamame, kidney beans, white<br />

beans, peanuts, and tofu.<br />

RECIPE TIPS: Spread turkey slices with<br />

mashed avocado, layer with arugula, red<br />

onions, and shredded carrots, and roll up;<br />

combine cooked turkey cubes with celery,<br />

scallions, dried cranberries, and kefir;<br />

sauté cooked turkey with mushrooms,<br />

onions, garlic, and spinach, and toss with<br />

spiralized sweet potatoes.<br />

➌ Sunflower seeds.<br />

They’re rich in protein<br />

and B vitamins, which<br />

keep the adrenal<br />

glands healthy and improve the body’s<br />

response to stress. Studies show that<br />

thiamine (vitamin B 1<br />

) protects the<br />

adrenal glands from exhaustion and<br />

reduces the body’s reaction to cortisol.<br />

Pantothenic acid (vitamin B 5<br />

) may buffer<br />

cortisol and enhance adrenal function,<br />

and deficiencies have been linked with<br />

compromised adrenal function. Niacin<br />

(vitamin B 3<br />

) helps the body convert<br />

tryptophan to serotonin, and also improves<br />

sleep. And pyridoxine (vitamin B 6<br />

) is<br />

necessary for the synthesis of GABA,<br />

serotonin, and other neurotransmitters<br />

that protect against stress. Sunflower<br />

seeds are also a good source of zinc, which<br />

has mood-regulating and antianxiety effects.<br />

Studies have linked low blood levels of<br />

zinc with increased feelings of anxiety.<br />

RECIPE TIPS: Combine sunflower seeds, kale,<br />

parsley, olive oil, lime juice, garlic, and<br />

red pepper flakes in a food processor, and<br />

blend into a zesty chimichurri sauce; soak<br />

sunflower seeds overnight, then drain and<br />

purée with kefir, olive oil, and apple cider<br />

vinegar for a healthy mayo alternative;<br />

combine sunflower seeds with mashed<br />

kidney beans, minced red peppers, and<br />

shredded carrots, then form into burgers.<br />

➍ Tea. While coffee is a<br />

no-no on an adrenal health<br />

diet, some varieties of tea<br />

can help relieve stress and<br />

anxiety and protect the adrenals. Green<br />

tea contains L-theanine, an amino acid<br />

that enhances the production of calming<br />

neurotransmitters. While it does contain<br />

caffeine, research suggests that L-theanine<br />

offsets caffeine's stimulatory effects.<br />

Studies also show that L-theanine<br />

induces alpha-brain wave activity, which<br />

correlates with a perceived state of<br />

relaxation. Rooibos, made from the leaves<br />

of the African red bush, has a balancing<br />

effect on cortisol levels. And it’s caffeinefree.<br />

Chamomile (also caffeine-free) has<br />

been shown in many studies to relieve<br />

anxiety and stress and improve sleep.<br />

All three also contain antioxidants that<br />

protect against inflammation.<br />

RECIPE TIPS: Make a strong rooibos tea,<br />

stir in honey and vanilla, then add ice<br />

and almond milk for a cooling latte;<br />

make a soothing digestive tea with<br />

chamomile, peppermint tea, fennel seeds,<br />

and chopped ginger; blend matcha green<br />

tea powder with kefir and bananas for a<br />

morning coffee alternative.<br />

40 • DECEMBER <strong>2019</strong>

Stuffed Red Peppers with<br />

Turkey and Collards<br />

Serves 4<br />

This simple recipe takes only minutes of<br />

hands-on prep, but looks special enough<br />

for a festive dinner. You can blanch the<br />

peppers and make the filling ahead of<br />

time, then stuff the peppers and bake<br />

just before serving. For variations, add<br />

chopped broccoli, minced spinach or<br />

mushrooms, and serve with a simple<br />

sauce made with kefir, lemon juice,<br />

garlic, and minced herbs.<br />

4 medium red bell peppers<br />

2 Tbs. olive oil<br />

1 lb. ground turkey breast<br />

2 small carrots, diced<br />

1 cup finely chopped collard leaves<br />

1/2 cup diced red onion<br />

4 garlic cloves, finely minced<br />

1/2 tsp. salt<br />

1/4 tsp. black pepper<br />

1/2 cup cooked quinoa<br />

1/4 cup sunflower seeds<br />

2 Tbs. minced rosemary leaves<br />

1/2 cup grated Asiago or Parmesan<br />

cheese, if desired<br />

Chopped parsley and additional cheese<br />

for garnish, if desired<br />

1. Preheat oven to 375°F. Bring large pot<br />

of salted water to a boil.<br />

2. Cut tops off bell peppers, and remove<br />

seeds. Submerge peppers in boiling<br />

water, and cook 3–4 minutes, until<br />

crisp-tender; do not overcook. Transfer<br />

peppers to colander, and rinse with<br />

cold water to stop cooking. Drain<br />

thoroughly and arrange, cut side up,<br />

in 8x8-inch glass baking dish.<br />

3. Heat olive oil in large skillet over<br />

medium heat. Add turkey, and cook until<br />

lightly browned and cooked through.<br />

Add carrots, collards, onion, garlic, salt,<br />

and pepper. Cook 5 minutes longer,<br />

until carrots are tender. Stir in quinoa,<br />

sunflower seeds, and rosemary and heat<br />

through. Stir in cheese, if desired.<br />

4. Fill peppers with turkey and collards<br />

mixture. Bake 20 minutes, or until filling<br />

is hot and peppers are very tender.<br />

Remove from oven, and sprinkle<br />

with parsley and additional cheese, if<br />

desired. Serve immediately.<br />

Per serving: 380 cal; 35g prot; 16g total fat<br />

(3.5g sat fat); 24g carb; 65mg chol; 580mg<br />

sod; 6g fiber; 9g sugar<br />

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➎ Red peppers. They’re an<br />

excellent source of vitamin C,<br />

which helps support adrenal<br />

function and balance cortisol.<br />

In some studies, vitamin C improved the<br />

ability of the adrenals to adapt to surgical<br />

stress and normalized cortisol levels.<br />

Other studies show that vitamin C<br />

reduces anxiety, minimizes stress, and<br />

improves mood.<br />

RECIPE TIPS: Halve red peppers, remove<br />

seeds, stuff with sautéed collards, leeks,<br />

and cooked quinoa, and roast until tender;<br />

combine chopped red peppers with zucchini,<br />

eggplant, tomatoes, olive oil, garlic and<br />

oregano, and simmer until tender; simmer<br />

puréed roasted red peppers with pasta<br />

sauce, Kalamata olives, capers, basil, and<br />

red pepper flakes for a puttanesca sauce.<br />

➏ Collard greens.<br />

They’re high in magnesium,<br />

a mineral that<br />

helps relieve stress, as<br />

well as folate, a B vitamin that’s essential<br />

for the production of neurotransmitters<br />

that mitigate anxiety. Spinach, chard,<br />

turnip greens, and kale are also excellent<br />

sources of magnesium and folate.<br />

RECIPE TIPS: Simmer chopped collard<br />

leaves, red peppers, ginger, and curry<br />

powder in coconut milk; sauté shredded<br />

collard leaves in olive oil with chopped<br />

black olives, garlic, and cumin; steam<br />

whole collard leaves until tender, then use<br />

as a wrap for cooked chickpeas and quinoa.<br />

Lisa Turner is a chef, food writer, product developer, and nutrition<br />

coach in Boulder, Colo. She has more than 20 years of experience in<br />

researching and writing about nourishing foods, and coaching people<br />

toward healthier eating habits. Find her at lisaturnercooks.com.<br />

Go to<br />

betternutrition.com<br />

to download<br />

your copy!


Gorgeous Gifts<br />

Spread delight and joy to friends,<br />

family, and co-workers with these<br />

gotta-have natural bath and body<br />


1NOW Holiday Cheer Gift Case<br />

You’re guaranteed to make someone’s day with this adorable<br />

gift set. Here’s what you get: a mini essential oil diffuser; 1 bottle<br />

Candy Cane Essential Oil Blend; 1 bottle Christmas Tree Essential Oil<br />

Blend; 1 bottle Clove Essential Oil; and 1 bottle Nutmeg Essential Oil.<br />

NOW Essential oils go through a rigorous test for identity, purity, and<br />

adulteration to ensure the highest quality.<br />

2<br />

Deep Steep Organic Bubble Bath<br />

Grapefruit Bergamot<br />

Celebrate the simple pleasure of a restorative soak. This bathtime<br />

gem has a soft, citrusy fragrance and silky lather. And it’s packed with<br />

good stuff: organic coconut oil, shea butter, argan oil, aloe vera, and<br />

essentials oils. To make your gift extra special, throw in the matching<br />

body butter.<br />

3<br />

Petal Fresh Honey & Coconut Restoring<br />

Body Butter<br />

You can never go wrong with a good body butter, and this one<br />

tops our list of favorites. This thick, rich cream features organic honey,<br />

which has natural antimicrobial properties, and organic coconut oil for a<br />

mega moisture surge. Argan oil and shea butter are also added for their<br />

skin-smoothing benefits. Did we mention that the scent is heavenly?<br />

There are no harsh preservatives, parabens, or GMOs.<br />

4<br />

Desert Essence Detoxifying Sea Salt Body Scrub<br />

This spa-inspired body scrub is a luxurious treat. Detoxifying<br />

sea salt and exfoliating almond meal and walnut shells are<br />

blended with luscious shea butter, sweet almond, and jojoba<br />

oils for smoother, softer skin. There’s also a touch of honey<br />

to soothe and moisturize. This product is super-clean with no<br />

parabens, sulfates, mineral oil, petroleum, silicone, or other<br />

chemical additives.<br />

5<br />

Acure Welcome to Skin Wellness Kit<br />

Goodbye, dark undereye circles and puffiness. These<br />

soothing, de-puffing undereye hydrogels work like magic<br />

to revitalize the eye area. Perfect for the always-stressed and sleepdeprived<br />

folks on your list. This cute pouch contains four varieties:<br />

Brightening Supergreens, Radically Rejuvenating, Seriously Soothing,<br />

and Detox-Depuff Charcoal Lemonade. There are no parabens, sulfate,<br />

mineral oil, petroleum, or silicone.<br />

1<br />

2<br />

5<br />

3<br />

4<br />

42 • DECEMBER <strong>2019</strong>

6<br />

10<br />

7<br />

9<br />

8<br />

6<br />

Surya Brasil Nail Polish<br />

If you haven’t tried them, all-natural<br />

nail polishes are the bomb, ladies. Surya Brasil, a sustainable<br />

company from Brazil, makes a line of long-lasting polishes in stunning<br />

shades that we love. Certified cruelty-free, vegan, and “7-free” (free of<br />

the most commonly used toxins such as formaldehyde, resin, TPHP),<br />

the collection is inspired by nature’s vibrant colors and named after<br />

exotic animals. Colors shown here are Pavao and Cobra Coral.<br />

7<br />

MyChelle Dermaceuticals Sun Shield Clear Stick<br />

SPF 50<br />

Smart sun protection is essential year-round. This go-anywhere<br />

stick makes it easy to care for your skin the natural way. It’s made with<br />

zinc oxide, a mineral-based, water-resistant sunscreen (with UVA and<br />

UVB protection) that glides on smoothly and dries clear. It’s reef-safe,<br />

all-natural, and moisturizing, thanks to the addition of cocoa seed butter,<br />

and avocado, jojoba, and vitamin E oils.<br />

8<br />

Annemarie Börlind For Lips<br />

Everyone loves a good lip balm, right? Skip the drugstore ones<br />

and go with this deeply nourishing lip balm. A staff favorite,<br />

For Lips is made with soothing shea butter, castor oil, and bisabolol<br />

(a cannabis terpene found in German chamomile). It glides on lips and<br />

instantly relieves dryness and chapping. Buy several for stocking stuffers<br />

(and don’t forget to get one for yourself!).<br />

9<br />

Bulldog Shave Kit for Men<br />

Here’s a gift the men in your life will actually use. Stylish and<br />

travel-friendly, this washbag features three skincare essentials:<br />

Original Face Wash for fresh, clean skin; Hydrating Shave Gel for a<br />

smoother, nick-free shave; and Original Moisturizers, a non-sticky hydration<br />

boost. Everything is made with clean, natural ingredients, including<br />

aloe vera, camelina oil, and green tea.<br />

10<br />

South of France Hand Washes<br />

These beautiful hand soaps lend a French countryside<br />

feel to any room. All soaps from South of France are<br />

vegetable-based and triple-milled in the Marseille tradition. They’re<br />

made from coconut oil, sustainable palm oil, natural glycerin, and<br />

shea butter. The creamy lather leaves your skin feeling clean and soft.<br />

Choose from a variety of scents, including Climbing Wild Rose, Green<br />

Tea, and Lavender Fields.<br />

Sherrie Strausfogel is the author of Hawaii’s Spa Experience: Rejuvenating Secrets of the<br />

Islands (the first book to feature aromatherapy in its pages). Based in Honolulu, she writes<br />

about beauty, spas, health, cuisine, and travel. Her work has appeared in more than 100<br />

magazines, newspapers, guidebooks, and websites.<br />

DECEMBER <strong>2019</strong> • 43


Sweet Potato Latkes<br />

These savory-sweet Chanukah latkes are so good that you may give up<br />

regular potato ones for good /// RECIPE BY SHERRON GOLDSTEIN<br />


Makes 18 latkes<br />

We swapped out regular spuds for sweet<br />

potatoes and added ginger for a little kick. The<br />

result? Latkes full of savory-sweet goodness.<br />

You can make these in batches and keep them<br />

warm in the oven before serving.<br />

2 lbs. sweet potatoes (about 3 medium),<br />

peeled and coarsely shredded<br />

2 Tbs. minced fresh ginger, or more to taste<br />

5 scallions, finely chopped<br />

2/3 cup all-purpose gluten-free flour<br />

3/4 tsp. sea salt, or more to taste<br />

1 tsp. freshly ground black pepper<br />

2 large eggs, beaten<br />

Vegetable oil, for frying<br />

1. Drain liquid from potatoes (place potatoes<br />

in dish towel and wring out excess<br />

moisture, if necessary). Combine sweet<br />

potatoes, ginger, and scallions in mixing<br />

bowl, and set aside. In separate bowl,<br />

combine flour, salt, and pepper. Return<br />

to mixing bowl, and combine slowly with<br />

flour mixture. Fold in eggs. Line baking<br />

sheet with 3 layers of paper towels.<br />

2. Heat about 1 cup oil in large, heavy<br />

skillet over medium-high heat. Using<br />

1/4 cup measure, scoop latke batter onto<br />

skillet to form cakes about ½-inch high<br />

and 3 inches round. Flatten with back of<br />

spatula, taking care not to crowd skillet.<br />

3. Cook until golden brown on one side,<br />

about 4 minutes. Flip, and cook about<br />

3 minutes more. Using spatula, transfer<br />

latkes to prepared baking sheet. Keep<br />

in 225°F oven if serving later, or serve<br />

immediately with sour cream or drained<br />

yogurt, if desired.<br />

Per serving: 80 cal; 2g prot; 1.5g total fat (0g sat<br />

fat); 15g carb; 20mg chol; 135mg sod; 2g fiber;<br />

2g sugars<br />

44 • DECEMBER <strong>2019</strong>


Holiday Mushroom Appetizer<br />

The health-promoting prowess of walnuts, mushrooms,<br />

rosemary, and sage combine to make these<br />

veggie bites a welcome guest at holiday festivities<br />


This is one of those vegetarian dishes<br />

that I love to see on the menu when<br />

traveling. You just can’t go wrong with<br />

nuts and cheese!<br />

In this case, the nuts and cheese are,<br />

respectively, walnuts and goat cheese,<br />

and I love them both. Goat cheese tastes<br />

creamy and fresh, and pairs exquisitely<br />

well with crunchy nuts. Season the<br />

whole thing with fresh herbs and stuff<br />

it into mushrooms, and you’ve got a dish<br />

that will never disappoint.<br />

The spices here are two of the four<br />

mentioned in one of the most recognizable<br />

song lyrics in the world—parsley, sage,<br />

rosemary, and thyme. Both rosemary and<br />

sage are incredibly rich sources of antioxidants<br />

and natural anti-inflammatories.<br />

And let’s not forget shallots. A member<br />

of the allium genus that includes onions,<br />

leeks, and chives, shallots contain a range<br />

of antioxidants and anti-inflammatory<br />

compounds, including quercetin, which<br />

is also found in apples, onions, and<br />

dietary supplements.<br />

Of course, the holidays are all about<br />

flavor too. And guests will love the<br />

richness of this vegetarian-friendly<br />

appetizer, which goes well with almost<br />

any holiday meal. Enjoy! —Dr. Jonny<br />



Cremini mushrooms are simply young<br />

portobello mushrooms, sometimes<br />

called baby bellas. They’re pale brown<br />

and firm, and the caps on the freshest<br />

ones will cover the gills. If you can’t<br />

find cremini mushrooms, you can<br />

substitute large white button<br />

mushrooms, but they won’t be<br />

quite as flavorful.<br />

Walnut and Goat Cheese<br />

Stuffed Mushrooms<br />

Makes 15 stuffed mushrooms<br />

For an attractive holiday serving idea,<br />

arrange a single layer of fresh cranberries<br />

on a platter and top with stuffed<br />

mushrooms and other appetizers.<br />

15 large whole cremini mushrooms<br />

(about 1 lb.)<br />

1 large shallot, finely chopped<br />

Sea salt and freshly ground pepper, to taste<br />

4 oz. chèvre (fresh goat cheese)<br />

Scant ¼ cup toasted whole walnuts, finely<br />

chopped<br />

2 Tbs. minced fresh thyme<br />

1 Tbs. minced fresh rosemary<br />

1 Tbs. lemon or orange zest, optional<br />

1. Preheat oven to 400°F. Cover baking sheet<br />

with parchment paper, and set aside.<br />

2. Brush mushrooms clean, twist off their<br />

stems, and reserve. Spray mushroom<br />

caps lightly with olive oil, and arrange<br />

stem-side-up in prepared baking pan.<br />

Roast 15 minutes.<br />

3. While mushrooms are roasting, finely chop<br />

reserved mushroom stems. Heat about<br />

1 Tbs. olive oil in sauté pan over medium<br />

heat. Add chopped stems and shallot.<br />


Season lightly with sea salt and freshly<br />

ground pepper. Sauté 3–5 minutes, until<br />

mushrooms have released their liquids and<br />

reduced in size. Set aside to cool slightly.<br />

4. In mixing bowl, combine chèvre,<br />

walnuts, thyme, rosemary, and zest,<br />

if using. Add cooled stem and shallot<br />

mixture, and gently combine all<br />

ingredients. When mushrooms have<br />

softened in oven, remove and carefully<br />

drain any excess liquid.<br />

5. Form generous balls out of goat cheese<br />

mixture, and press into the center of<br />

each mushroom cap, filling completely<br />

and mounding high. Return to oven,<br />

12 minutes or until goat cheese has<br />

browned lightly on the top. Arrange on<br />

a decorative platter to serve.<br />

Per mushroom: 45 cal; 3g prot; 3g total fat<br />

(1g sat fat); 3g carb; 5mg chol; 35mg sod;<br />

1g fiber; 1g sugar<br />

Like fish, walnuts are a brain food, largely because they contain more omega-3 fats<br />

than any other nut. It’s not the same type of omega-3 found in fish, but like its fish-based<br />

relatives, it’s anti-inflammatory, making it good for both brain and heart. Walnuts contain<br />

about 2.5 grams of omega-3 per 1 oz. serving, which isn’t bad. They also contain a similar<br />

amount (about 2.5 grams per serving) of monounsaturated fat, which is the same fat<br />

found in olive oil.<br />

Please note that all walnuts are not the same. The two most common varieties<br />

you’re likely to run into are English walnuts and black walnuts. Black walnuts contain<br />

much more monounsaturated fat than their English cousins, but fewer omega-3s. On the<br />

other hand, black dried walnuts have a little more protein (6.7 grams) per 1-oz. serving<br />

than the English variety (4.3 grams). Both types of walnuts have a nice amount of<br />

fiber—just under 2 grams per serving—and roughly the same number of calories.<br />

46 • DECEMBER <strong>2019</strong>

Product Spotlights<br />

Natural Factors Whole Earth & Sea Fermented Organic Greens<br />

Whole Earth & Sea Fermented Organic Greens from Natural Factors is a<br />

100% fermented, certified organic plant-based superfood formula! It features<br />

an organic herb, vegetable, and grass blend grown at Factors Farms and also<br />

includes medicinal mushrooms for immune support. Protein option (21g)<br />

also available.<br />

Bluebonnet <strong>Nutrition</strong> Targeted Choice Brain Power<br />

Bluebonnet <strong>Nutrition</strong>’s Targeted Choice Brain Power formula is a non-GMO vegan cognitive support supplement<br />

specially formulated to help improve the brain’s proper response to stress and support communication<br />

between nerve cells. Available in 30 and 60 counts.<br />

Annemarie Börlind Eye Wrinkle Cream<br />

This rich cream nourishes the delicate eye area with carrot extract. Valuable organic sesame oil helps<br />

prevent moisture loss and counteracts dryness lines and crow’s feet, so skin is effectively smoothed<br />

and has new elasticity. Efficacy and skin compatibility has been scientifically confirmed. Free of<br />

mineral oil derivatives. Vegetarian.<br />

Essential Formulas Dr. Ohhira’s Probiotics<br />

It’s that time of year when rich food, rushed schedules, and stress can wreak<br />

havoc on your gut health. Give yourself—and your loved ones—the gift of<br />

better overall health with Dr. Ohhira’s Probiotics, the only 3-Year Fermented<br />

Food Supplement containing Prebiotics, Probiotics, and Postbiotics!<br />

.<br />

Redd Remedies Immune Vrl Pro<br />

Immune Vrl Pro rapid response formula strengthens the body’s ability to protect and defend itself by<br />

delivering adaptogens to target stress, along with elderberry and other essential ingredients to support the<br />

immune and respiratory systems. Non-GMO, vegetarian, and gluten-free.<br />

Garden of Life Grass Fed Collagen Beauty<br />

Grass Fed Collagen Beauty brings together the best plant-derived building blocks for beauty and our<br />

unique grass-fed bovine collagen—Type I (found in hair, skin, and nails) and Type III (found in skin,<br />

muscles, and blood vessels). These highly absorbable collagen peptides come in a convenient and<br />

delicious form. Just add to shakes and smoothies.<br />

DECEMBER <strong>2019</strong> • 47


Grain-Free Holiday Crackers<br />

Fiber-packed flax and chia seeds shine in this festive, gluten-free appetizer<br />

/// BY LISA TURNER<br />

Chia-Rosemary Crackers<br />

with Black Olive Hummus<br />

Serves 12<br />

These grain-free crackers are made with<br />

seeds and loaded with fiber. We used<br />

rosemary and Parmesan cheese for extra<br />

flavor. For a vegan version, swap 2–3 Tbs.<br />

nutritional yeast for the cheese.<br />

Or skip the savory herbs and spices,<br />

and add 2 Tbs. coconut sugar for<br />

a sweeter treat. For faster prep,<br />

use pre-made hummus and<br />

skip roasting the olives. You<br />

can also swap roasted red<br />

peppers for olives.<br />

editor’spick<br />

1 cup chia seeds<br />

½ cup flax seeds<br />

1¼ cups water<br />

1½ tsp. sea salt<br />

1 tsp. garlic powder<br />

3 Tbs. finely minced fresh rosemary<br />

⅔ cup finely grated Parmesan or<br />

Asiago cheese<br />

Coarse sea salt for sprinkling on crackers<br />

1 cup pitted black olives<br />

¼ cup plus 2 Tbs. olive oil<br />

2 15-oz. cans chickpeas, drained and rinsed<br />

½ cup tahini<br />

¼ cup lemon juice<br />

4 garlic cloves, minced<br />

Chopped parsley for garnish<br />

Carrington Farms Organic Flax Chia Blend<br />

1. Preheat oven to 225°F. Line two large<br />

baking sheets with parchment paper.<br />

In medium bowl, combine chia, flax,<br />

and water. Stir to mix well. Let stand<br />

15 minutes, stirring once or twice.<br />

2. Add salt, garlic powder, rosemary, and<br />

cheese, and mix well. Spread mixture<br />

evenly on prepared baking sheet,<br />

spreading into thin layer to edges of<br />

pan. Bake 1 hour. Remove from oven.<br />

3. Using edges of parchment, lift crackers<br />

from baking sheet and carefully flip<br />

onto second parchment-covered baking<br />

sheet. Peel parchment from top of<br />

crackers, and sprinkle with coarse salt,<br />

if using. Return to oven. Bake 1 hour<br />

more, or until crackers are firm. Remove<br />

from oven.<br />

4. Score warm crackers into individual<br />

squares and let cool completely<br />

before breaking apart. (Alternatively,<br />

let crackers cool and break into freeform<br />

pieces.)<br />

5. While crackers are cooling, make<br />

roasted olive hummus: Heat oven to<br />

400°F. Toss olives with 2 Tbs. olive<br />

oil, spread on baking sheet, and roast<br />

15 minutes.<br />

6. While olives roast, combine chickpeas,<br />

tahini, lemon juice, garlic, and remaining<br />

olive oil in food processor. Process<br />

until smooth and creamy. Add roasted<br />

olives, and pulse 8–10 times, until<br />

olives are chopped into small bits. Transfer<br />

hummus to medium bowl, and chill<br />

2 hours (if you’re pressed for time, you<br />

can skip the chilling). Arrange crackers<br />

on large platter; place bowl of hummus<br />

in center. Sprinkle with parsley and<br />

serve immediately.<br />

Per bar: 360 cal; 12g prot; 24g total fat<br />

(3.5g sat fat); 29g carb; 5mg chol; 610mg sod;<br />

12g fiber; 3g sugar<br />

More at betternutrition.com<br />

Visit betternutrition.com and search<br />

“flax and chia seeds” for more information,<br />

including how these two seeds differ and a<br />

recipe for Superfood Nut Butter.<br />

48 • DECEMBER <strong>2019</strong>

Looks like somebody’s been taking their Solgar ® N O .<br />

7<br />

They increased their flexibility, mobility, and range of motion. *<br />

Even better, their joint comfort showed real improvement... in just 7 days. 1 *<br />

Finally, the next generation in joint comfort, mobility, flexibility, and range<br />

of motion. * Solgar ® N O. 7 brings together bio-active nutrients that work to<br />

create a fast-acting approach for occasional “tweaks” and joint stresses<br />

brought on by exercise, sports, or physical activity. 1 * Start to get back on<br />

track fast — when stiff joints occasionally say no... Solgar ® N O. 7 says YES! *<br />

©<strong>2019</strong> Solgar, Inc.<br />

Live Vibrantly.<br />



1. Based on two human studies with 5-LOXIN Advanced ® where subjects rated their joint health over time, subjects’ joint health improved within 7 days and continued to improve throughout the duration of the studies.<br />

5-LOXIN ADVANCED ® is a registered trademark of PL Thomas-Laila Nutra, LLC U.S. Patent #8,551,496 and patents pending.<br />

*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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