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december2019CONTENTS/VOLUME 81 | NUMBER 12
24 31 Days of Giveaways
’Tis the season, so we’re giving our
readers the gift of health this month.
Just go to betternutrition.com every
day in December and register for your
chance to win supplements, cookbooks,
28 10 Ways to Flourish in
Stress, colds and flu, indigestion—
the holiday season is full of unique
health challenges. Here’s how
to harness the healing power of
nature to stave off winter woes.
32 Sweet Treats
Keep your celebration sugar-free
and cut down on the carbs with
these festive confections made
with erythritol, monk fruit, and
other natural sugar alternatives.
Balance your blood
sugar and ease
Shrug off coldweather
with our winter
6 TRENDWATCH Jump Around
From the schoolyard to the gym,
jumping rope can keep you fit.
16 HOT BUYS Wintertime Essentials
Natural products we’re excited about
18 CHECK OUT Snooze Tonight
Tossing and turning? These 8 supplements
can help you get to sleep.
22 CBD SCOOP Beyond CBD
Get to know three “minor cannabinoids,”
constituents of the hemp plant
that hold promise for reducing inflammation,
easing anxiety, and more.
26 UNCOMMON HERBS Burdock Root
This member of the daisy family is
rich in anti-inflammatory compounds
that give it impressive healing powers,
such as improving eczema and
38 HEALTHY TRANSFORMATIONS
New Lease on Life
Good health eluded cancer survivor
Bill Ellis for years—until he tried an
unconventional approach to healing.
Eating for Adrenal Health
Six foods that are packed with adrenalsupportive,
42 NATURAL BEAUTY Gorgeous Gifts
Looking for last-minute holiday gifts and
stocking stuffers? We think you’ll love
these natural bath and body products.
44 VEG CORNER Sweet Potato Latkes
These savory-sweet Chanukah latkes
are so good that you may give up the
regular potato ones for good.
46 HEALTHY DISH Holiday
Walnuts, mushrooms, rosemary, and
sage combine to make these tasty bites
a welcome—and healthy—guest at
48 COOK WITH SUPPLEMENTS
Grain-Free Holiday Crackers
Fiber-packed chia and flax seeds shine
in these festive, gluten-free treats.
2 • DECEMBER 2019
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©2019 American Health Inc. | 19-AH-1166
End of Year
It’s hard to believe that yet another year is coming to
a close. And not just the year, but the decade! So much
has changed over the past 10 years. Just think about the
advancements in supplements in that time—CBD had
yet to become a household name, collagen was not nearly
as popular as it is today, and products with non-GMO
ingredients were relatively rare. And these are just the
tip of the iceberg.
No matter how beneficial they might be, changes can
create inner turmoil and stress—whether that’s losing your
job, feeling frustrated by new technology, or even starting a
different way of eating. Pile on the typical holiday stress,
and you’re sure to hit a breaking point.
We have several articles in this issue to help you combat
stress of all kinds, and enjoy the holiday season! One of
my favorites is “10 Ways to Flourish in the Winter,” by
Michele Burklund, NMD (p. 28). She shares valuable tips
for supercharging your immune system, balancing stress,
improving digestion, and keeping your energy levels up
during the colder months. For example, did you know that
upping your fish oil intake in the winter can help prevent
dry skin? Or that taking Siberian ginseng can help you get
out of bed more easily on dark, frigid mornings?
Here’s another way to combat stress, both physical and
mental—make your holiday indulgences sugar-free whenever
possible. Consuming excess sugar is a surefire way to
weaken your immune system, not to mention leave you
feeling sluggish, puffy, and even stressed and depressed
(I’m speaking from experience here!). For scrumptious
desserts made with monk fruit, erythritol, and other sugar
alternatives, see Sweet Treats (p. 32). You will not miss
the sugar, and your family and friends will appreciate the
Wishing you joy and great health this season. Happy
holidays from everyone at Better Nutrition!
WHAT’S NEW ON
of a vitamin or
mineral shortage can
be vague and range
from fatigue to slowhealing
cuts to hair
loss. Certain drugs
can also affect your
nutrient levels. Our
eBook explains it all
and shows you how
to replenish your
Simple & Delicious
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Everything goes on
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with minimal cleanup.
Let us tempt
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giveaways in your
YOUR ULTIMATE GUIDE TO NATURAL LIVING
Editor in Chief
Contributing Editors Vera Tweed, Helen Gray
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Turner, Neil Zevnik
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BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 12. Published monthly by Cruz Bay
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80301; 303-253-6300; fax 303-443-9757. ©2019 Cruz Bay Publishing. All rights reserved.
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Advertisers and advertising agencies assume liability for all content of advertising and for
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in whole or in part without the express permission of the publisher. BETTER NUTRITION does
not endorse any form of medical treatment. The information presented here is not meant to
diagnose or treat any medical condition. We urge you to see a physician or other medical
professional before undertaking any form of medical treatment.
4 • DECEMBER 2019
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Feel like a kid again—and get in
amazing shape—by jumping rope
/// BY VERA TWEED
Plenty of Benefits
Even if you’re doing regular cardio workouts,
jumping rope is a different way of moving.
In addition to working the heart and
Increases elasticity in the tendons and
muscles in the lower leg.
Improves balance, helps prevent falls,
and improves bone density.
Increases grip and wrist strength,
and works the shoulders.
Helps to stabilize knee
muscles and joints.
Works the upper leg
and hips, especially when
landing on one foot.
Is mentally engaging,
which helps to reduce
stress and may help ward
Where to Start
Pete McCall, a leading San Diego-based
fitness trainer, educator, and spokesperson
for the American Council on Exercise,
recommends first jumping without a
rope for 20–30 seconds, to make sure
weight is distributed correctly. Use the
balls of your feet, not the toes, to push off
and land, letting your heels come down
to the ground between jumps. Keep
knees slightly bent and
Harbinger Fitness HumanX
X2 Speed Rope is fully
adjustable and features
a spin mechanism for
enhanced speed and
In your workout
shoes, stand with
one foot on the
middle of the rope
and hold the ends
straight up in
front of you. The ends of the rope (not the
handles) should be around armpit height.
If you’re in between two lengths, buy an
adjustable version of the longer one and
Got Achy Joints?
If you have arthritis or other joint problems,
check with your doctor before starting to
jump rope. If your doctor approves, jumping
rope may be somewhat uncomfortable
at first, but will make joints healthier and
more mobile. “If you don’t use the range
of motion in the joint,” says McCall, “then
there’s a risk of losing that mobility.”
more at betternutrition.com
Get jump rope exercises developed by
a trainer on our site, including a cardio
workout and a total body workout.
6 • DECEMBER 2019
New in health!
What You Must Know About Dry Eye
by Jeffrey Anshel, OD
Scratchiness, burning, blurred vision, difficulty
driving at night, eye fatigue, eye pain—these are
all symptoms of dry eye. Sometimes mistaken for
allergies, dry eye involves diminished tear production
or tears that evaporate too quickly from the surface
of the eye. “The number one demographic for dry
eyes is women over 40,” says Dr. Jeffrey Anshel,
OD, author of the new book What You Must Know About Dry Eye (Square One
Publishers, 2019). “It seems that there are hormone receptors on the tear glands,
and as hormone levels change around the time of menopause, the production of
tears may be altered as well.” Who knew? You’ll learn about this and a lot more
from Anshel, who details the myriad causes of dry eye in his book. They range
from autoimmune diseases and computer use to medications and insomnia. We
especially like the chapter on “Foods and Supplements for Dry Eye”—find out
how açai, salmon, aloe vera gel, fish oil, grapeseed oil, green tea, and other foods
and nutrients can nourish and protect your eyes. This is a must-read if you have
(or think you may have) dry eye! Learn more about Anshel at estreeteyes.com.
Blood Orange Serum
with vitamin C stimulates,
refreshes and vitalizes skin
for a fresh and vibrant look.
New in food & nutrition!
This Kitchen Is for Dancing
by Karlene Karst
Kitchens bring families together. It’s where we find
sustenance from food—and it’s also were we get
spiritual and emotional nourishment, says Canadian
nutritionist Karlene Karst, author of This Kitchen Is
for Dancing—Real Food, Pure Flavor. “When I say my
kitchen is for dancing, it’s really about the dance of
life that occurs while feeding the people you love,”
says Karst, who credits nutrition for helping her overcome a painful autoimmune
condition in her early 20s. Now a busy mom of three with her own company,
Karst has written a book designed to help other busy parents nourish their kids
with the healthiest foods possible, and rediscover the joys of coming together as
a family in the kitchen. This is a beautifully written book with gorgeous photography.
It’s filled with some of the best nutrition advice out there. And the recipes (more
than 100 total) could not look more delicious or easier to make—Apricot Chia
Jam, Peanut Butter Pasta, Turkey Quinoa Meatloaf, and Snickers Energy Balls,
to name a few. Treat yourself to this book or buy it for a loved one. Learn more
about Karst at karlenekarst.com.
DON’T BLOW IT THIS SEASON.
Stock up on TheraZinc now
to give your immune system a
boost when it needs it the most.
When the seasons change, immune
challenges (and their unpleasant side effects)
can result. It’s that time of year when germs
are everywhere. Take TheraZinc this season
to help strengthen your immune system
when it needs it the most.
* 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.
Find TheraZinc at a store near you.
© 2019 Quantum Health
Firms, tightens and
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Four Holiday Essential Oil
For: Emotional support, spiritual awakening, immune health, stress
2–3 drops each: Frankincense, myrrh, cinnamon, clove, and orange
For: Energy, mental clarity, pain relief, respiratory health
2–3 drops each: Peppermint, ginger, cinnamon, juniper berry
For: Cold and flu relief, nervous exhaustion, circulation, arthritis
1–2 drops each: Cinnamon, cardamom, clove, ginger
For: Mental clarity, energy, happiness, and respiratory health
2–3 drops each: Balsam fir, black spruce, and eucalyptus
Eating foods high in phosphatidylcholine is associated with a reduced
risk of dementia and enhanced cognitive performance, according to a
study from the American Journal of Clinical Nutrition. Researchers
analyzed approximately 2,500 Finnish men between ages 42 and 60 for their
dietary and lifestyle habits. The risk of dementia was 28% lower in men with
the highest intake of dietary phosphatidylcholine compared to those with the
lowest intake. Men who consumed the most phosphatidylcholine-rich foods also excelled
in tests measuring memory and linguistic abilities. Phosphatidylcholine is a fatty substance
that contains the B vitamin choline. In addition to eggs and meat (the two richest sources),
soy, sunflower, and wheat contain the nutrient. You can also take phosphatidylcholine and
choline in supplement form.
INFOGRAPHIC: ART BY STEPHEN DEBONREPOS; SOURCE: THE ESSENTIAL OIL COMPLETE REFERENCE GUIDE BY KG STILES
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Counteracts the early formation
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to give eyes a youthful glow.
In the Spotlight:
The Guilt-Free Gourmet
Irish-born chef and London-based author Jordan Bourke
joins with his nutritionist sister, Jessica, to serve up
tempting cuisine free of dairy, wheat, sugar—and guilt
/// By Chris Mann
Chef Jordan Bourke’s
latest project is
definitely a family
affair, thanks to
input from his sister.
“Jessica is a (Dublinbased)
therapist and is
asked by patients
for recipes that don’t
processed cane sugar,
wheat, or dairy,” says
Bourke, an award-winning
food writer who has made
a name for himself in the
UK for his scrumptiousbut-healthy
cuisine. “As a
chef I was aware that a lot
of ‘free from’ recipes out
there were in some way
lacking, so it seemed like
the perfect solution—to
come together with our
respective experience and
Win a copy of
in the subject
create a cookbook of delicious recipes
that make use of alternative ingredients.”
The result, The Guilt-Free Gourmet:
Indulgent Recipes Without Wheat,
Dairy or Cane Sugar, offers delectable
dishes that ditch these three waistlineexpanding
and, for many, allergy-inducing
ingredients in favor of healthier
swaps (think spelt and wheat-free flours,
coconut palm sugar and agave, and rice,
nut, and soy milks). “We’ve always said
to our clients and readers that food, no
matter what’s in it, should never be about
guilt. But at the same time, so many of
them were coming to us feeling guilty
about what they were eating, hence the
name of the book,” Bourke adds. “When
we offered recipes with alternatives to
the ingredients they had difficulty with,
it gave them a new lease on life in the
kitchen, with lots of new and exciting
ideas for them to cook with.”
more at betternutrition.com
Read our complete interview with chef
Jordan Bourke and learn about his guiltfree
eating plan at betternutrition.com.
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Back to Basics
It was 1993, long before the current
craze for gourmet iterations of
rice—Uncle Ben’s boxes were the
familiar go-to for most American cooks.
On a trip to China, Levine and Lee were
bowled over by the taste and appearance
of a black rice they encountered; legend
held that it traditionally had been
reserved for Chinese emperors due to
its nutritional and medicinal properties.
And thus began their quest to bring a
wide variety of whole-grain heirloom
rice varieties to market.
But that was only the beginning.
A few years in, they were introduced to a
new method of rice farming, the System
of Rice Intensification (SRI)—a more
sustainable way to grow rice using less
water, less seed, and no agrochemicals
that results in a double yield for farmers.
“Learning about SRI and seeing the
benefits for people and the environment
is when we realized that growing rice
organically wasn’t enough, and that we
had to rethink altogether how the world
grows rice,” explains Levine. “We have
to feed the increasing global population
with less water, land, and labor. Especially
water, our most precious resource.”
And so that became their mission.
Partnering with small-scale farmers in
several countries, Lee and Levine worked
to emphasize better growing practices
by applying SRI methods, while also
establishing fair and effective supply
chains that would lessen environmental
impact and create social and economic
justice for farmers. “Working with smallthe
behind the Product
How Lotus Foods is changing the way this global
staple is produced and reducing its impact on the
environment /// By Neil Zevnik
It was after a trip to
China that Ken Lee
and Caryl Levine
were inspired to
start Lotus Foods.
Did you know that more than half of the
world’s caloric intake comes from rice?
That couldn’t be a bad thing, right? After
all, rice is cheap, plentiful, and nutritious,
and good way to feed the multitudes.
But now consider these facts about
traditional rice production: annually,
it consumes one-third to one-half of
the planet’s renewable fresh water;
hundreds of millions of women do
back-breaking repetitive tasks in
unhygienic conditions; and flooded
rice fields contribute mightily to global
warming by emitting methane gas.
Obviously, something needs to
be done to rectify the existing systems.
Enter Caryl Levine and Ken Lee,
co-founders of Lotus Foods.
and that we
had to rethink
how the world
grows rice,” says
holder farmers has taught us so many
important lessons and has enriched our
lives. Having real social, economic, and
environmental impact is improving livelihoods
and creating mutually beneficial
relationships around the world,” says Levine.
The results of SRI implementation?
Savings of approximately 500 million
gallons of water annually; women’s
time spent in debilitating manual labor
reduced by half, and their exposure to
disease vectors drastically reduced; and
methane gas emissions from SRI rice
fields reduced by 40 percent. And the
farmers’ yields? Up to three times higher.
It has been a long and arduous journey,
to be sure, with disappointments and
setbacks, of course; and Levine and Lee
still find themselves dismayed by “all
that’s wrong today in our food system,
the corporate control of agriculture, and
the horrible toll it’s taking on our health
and our natural resources.”
But they find renewed inspiration in
the people whose lives they touch. “We all
have to work, so doing something of value
and making a difference by the way you
do your business is truly a blessing.”
Neil Zevnik is a private chef in Los Angeles who tends to the culinary needs of the rich and famous; blogs about food, nutrition, and the environment for The Huffington Post;
and volunteers with marine mammal rescue whenever he can. Learn more at neilzevnik.com.
14 • DECEMBER 2019
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The Creamer of
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Step aside, coconut creamer. There’s a new
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first hemp creamer on the domestic market,
are made from real hemp cream and have
350 mg of plant omega-3s per serving.
They’re crafted through a HydroRelease
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components, which are then reassembled.
The result is a rich emulsion that pairs well
with iced and hot coffee or tea. With six or
fewer ingredients, the creamers have zero
added gums, oils, or emulsifiers. Choose
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Inflammation is thought to be at the root of
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muscle pain. To help tame it, we like Health
Thru Nutrition Freedom Softgels. This
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anti-inflammatory), and organic hemp seed oil.
You’ll Believe It
When You “C” It
Be on the lookout for two great new products
from Derma E: Vitamin C No Dark Circles
Perfecting Eye Cream and Vitamin C Gentle
Daily Cleansing Paste. Ever-so-slightly tinted,
the eye cream helps color correct dark circles
and laugh lines. Vitamin C helps tone skin,
while turmeric and mica visibly brighten
the eye area. Caffeine helps depuff for a
well-rested look. The cleansing paste gently
exfoliates for softer, clearer skin, thanks to a
trio of active ingredients: vitamin C, golden
turmeric, and non-abrasive ancient rice.
Sweet on Elderberry
A natural antiviral remedy, elderberry is one
of the best herbs to have on hand during the
cold and flu season. Pukka Herbs Organic
Elderberry Syrup is a delicious organic
blend that includes immune-bolstering
ginger, Manuka honey, and thyme. The
wild elderberries come from southern
Hungary, where there is a thriving industry
of wild herb collection. There are no added
sugars, dairy, gluten, or soy.
Energize With Charcoal
If you’ve been feeling exhausted from the
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toxin build-up dragging you down. Yerba
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cleanse your body of unwanted substances.
In addition to its detoxifying benefits,
this formula is designed to help alleviate
hangovers and gas and bloating. It may
also help rid the body of mold and lower
high cholesterol. There are no fillers or
additives—just 100 percent coconut shells.
16 • DECEMBER 2019
checkOUT/GUIDE TO CUTTING-EDGE SUPPLEMENTS
8 science-backed supplements to help you
sleep /// BY LISA TURNER
Tossing and turning all night? You’re not alone. As many as
70 million Americans suffer from sleep disorders, and roughly
half of all adults experience occasional bouts of insomnia. That’s
a problem: studies link lack of sleep with increased risk of heart
disease, depression, Alzheimer’s disease, and other health issues.
Reduce your risk, and get ready to crash, with these supplements
that guarantee you’ll snooze.
1. Melatonin, a hormone naturally produced by the pineal
gland, signals your brain that it’s time to snooze. The production
and release of melatonin are driven by the circadian clock,
so levels are naturally higher in the evening and lower in the
morning. As we age, the body produces less melatonin—one
reason why older people have difficulty sleeping—and several
studies show that melatonin can improve insomnia in the
elderly. Taking melatonin also helps regulate sleep in those
who work night shifts or are experiencing jet lag. Studies show
that 2–5 mg of melatonin can significantly increase total sleep
time, shorten the time it takes to fall asleep, and improve overall
quality of sleep. Some research suggests that time-release
formats are the most effective.
2. Magnesium has a calming effect on the nervous system,
and insufficient levels of this mineral have been linked to
insomnia and sleep disturbances, as well as depression—one key
factor in restless sleep. It’s thought to work in part by regulating
circadian rhythms, ensuring regular and tranquil sleep, and by
decreasing cortisol, the main stress hormone.
Some research also suggests that magnesium helps regulate
melatonin production and influences brain levels of GABA,
a neurotransmitter that’s associated with relaxation. Several
studies show that taking magnesium before bed can reduce the
time it takes to fall asleep and reduce nighttime waking.
3. Lavender, a flowering plant prized for its volatile oils,
has long been used to promote calm and sleep. It’s high in
compounds thought to reduce anxiety by interacting with
neurotransmitters and the parasympathetic nervous system,
the part associated with rest versus activity. In one study,
an essential oil extract of lavender was more effective than
placebo in treating anxiety, and those who used lavender oil
showed significant improvements in sleep duration, sleep
quality, and the length of time it took to fall asleep.
18 • DECEMBER 2019
long lasting, deep
hydration for refreshed,
Learn more at mychelle.com
4. Valerian, a perennial herb used for
centuries to treat anxiety, stress, and
insomnia, is rich in valerenic acids and
valepotriates—compounds that are thought
to promote sleep by influencing GABA
and serotonin. Studies show that
300–900 mg of valerian taken
before bed can shorten the
time it takes to fall sleep,
increase total sleep time,
reduce nighttime waking,
and improve subjective
sleep quality. In one
study, valerian worked
as well as oxazepam,
a prescription drug for
insomnia and anxiety.
5. Lemon balm, a member of the mint
family, is traditionally used to reduce
stress and enhance sleep. It’s rich in a
variety of active components, including
flavonoids, polyphenolic compounds,
and others, that are thought to influence
GABA and impact other neurotransmitters
to promote a sedative and calming effect.
Studies show that lemon balm can calm
anxiety and stress, decrease restlessness,
and promote sleep. It may be most effective
when used with valerian—some studies
show that a combination of valerian
and lemon balm significantly improved
quality of sleep without causing morning
drowsiness or “hangover.”
6. 5-HTP (5-hydroxytryptophan) is
naturally produced by the body from
tryptophan as a step in the process of
making serotonin. It’s also indirectly
involved in the production of melatonin.
Because 5-HTP is effective at easing
anxiety and improving mood, it may be
especially helpful for insomnia related
to anxiety or depression. Other studies
suggest that 5-HTP can treat symptoms
of fibromyalgia, a condition that causes
chronic pain and is often linked with
sleep disturbances. Other studies suggest
that 5-HTP may be especially effective
when combined with GABA; one study
found that the combination shortened
Studies show that taking
magnesium before bed
can reduce the time
it takes to fall
the time it took to fall asleep and increased
7. Curcumin, the active compound
in turmeric root, can promote sleep in
several ways. Research suggests that up
to 88 percent of people with chronic
pain also have sleep disorders,
and at least half of all people
with insomnia suffer from
chronic pain. Studies
show that curcumin can
ease arthritis and other
kinds of pain frequently
linked with disturbed
sleep. Curcumin may also be
effective in treating depression
and anxiety, important if sleeplessness
is caused by mood disorders.
8. L-theanine, an amino acid found in
green tea, can reduce stress and anxiety,
promote relaxation, ease depression, and
encourage sleep. Several studies suggest
that L-theanine can improve insomnia and
enhance self-reported sleep satisfaction.
It may be especially useful for encouraging
sleep in people with certain psychiatric
or cognitive disorders. In one study,
400 mg of L-theanine was shown to be
safe and effective in improving sleep
quality in boys diagnosed with ADHD.
Other studies show that a combination
of L-theanine and GABA decreased the
time it took to fall asleep and improved
sleep quality and duration better than
either supplement alone.
Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in
researching and writing about nourishing foods, and coaching people toward healthier eating habits. Find her at lisaturnercooks.com.
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theCBDscoop/USING CBD & HEMP FOR HEALTH & WELLNESS
When it comes to healing compounds in hemp,
CBD may just be the tip of the iceberg /// BY VERA TWEED
Scientific study of cannabinoids—the
active compounds found in hemp—is
still in its early stage. But in addition
to CBD (one of the cannabinoids in
hemp), a few others have garnered
attention. In addition to the growing
body of private-sector research, the
National Institutes of Health budgeted
$1.5 million this year for researchers
studying these “minor cannabinoids.”
Here are just a few that show promise
as individual supplement ingredients:
1. Cannabigerol (CBG)
In the hemp plant, CBG is considered the
“mother cannabinoid” because it’s the
precursor to CBD. CBG levels are highest
in young plants, and decrease as the plant
matures. Lab and animal research shows
that CBG fights bacteria and fungi, reduces
inflammation, relieves anxiety, and promotes
bone growth. It can also inhibit the
development of cancerous cells, and may
reduce harmful pressure in eyes.
2. Cannabinol (CBN)
Some varieties of hemp plants naturally
contain high amounts of CBN. Lab and
animal research indicates that this
cannabinoid can enhance sleep, reduce
stress, and help to relieve pain. To reduce
pain sensitivity, it’s more effective when
combined with CBD.
3. Cannabichromene (CBC)
In hemp, CBC is the second-most-concentrated
cannabinoid, next to CBD. Lab
and animal research shows that CBC
reduces absorption of one of the human
body’s main internal cannabinoids—
anandamide—thereby boosting its active
levels. Anandamide is sometimes called
the “bliss molecule” because it enhances
mood. CBC reduces pain, protects the
nervous system and brain, and fights
bacteria and fungi. It holds promise for
treating acne, digestive disorders, and
migraines, but research has yet to confirm
All of these cannabinoids are found in
full-spectrum hemp CBD products, but
not in isolated CBD extracts. In addition,
companies that supply ingredients have
discovered ways to extract significant
quantities of CBG, CBN, and CBC from
hemp plants, so expect to see new
products featuring these cannabinoids
individually or in combination.
There are no hard and fast rules about
which cannabinoids to use or how much
to take, and individual reactions vary.
Most experts recommend starting low
and going slow, allowing at least a few
hours to experience potential effects.
Although CBD in an isolated or fullspectrum
product is considered safe,
reported side effects include diarrhea, dry
mouth, drowsiness or fatigue, and reduced
appetite. For anyone taking medications,
CBD has a similar effect to grapefruit
juice, altering metabolism of a drug to
either increase or decrease its effects.
Contributing editor Vera Tweed has been researching and
writing about supplements, holistic nutrition, fitness, and
other aspects of healthy living since 1997. She is the author of
several books, including Hormone Harmony: How to Balance
Insulin, Cortisol, Thyroid, Estrogen, Progesterone and
Testosterone to Live Your Best Life.
22 • DECEMBER 2019
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uncommonHERBS/GET TO KNOW BOTANICALS
This time-tested botanical can help ease eczema and psoriasis, detoxify
the liver, combat constipation, and more /// BY KARTA PURKH SINGH KHALSA, DN-C, RH
Ellen Dart, 39, knows the distress of
chronic dermatitis all too well. She had
good skin when she was younger, but
developed chronic skin inflammation as
an adult—in spite of her healthy lifestyle.
“My skin was riddled with inflamed
cystic lesions that were almost like boils,”
she says, “but I was determined to get to
the source of the problems.”
Dart consulted several skin specialists
and made a few attempts at natural
remedies, but nothing was working.
“I knew I needed more, so I thoroughly
explored the basis of inflammatory
skin disease, studied the herbal approach
to treatments, and concluded that my
dermatitis was caused by a liver so
congested and burdened that it wasn’t
breaking down, processing, and eliminating
wastes properly,” says this Boulder,
Colorado, yoga teacher.
“I began taking burdock root and
dandelion root, and within nine months
of beginning this herbal work, the
dermatitis was gone,” continues Dart.
Three years have since passed, and “my
skin quite frankly, is gorgeous—totally
clear and smooth,” says Dart.
A native thistle from Eurasia, burdock
(Arctium lappa) is now firmly established
as a weed in North America. Over the
centuries, it’s become a mainline remedy
in Western and Chinese herbal systems
for a variety of health conditions. The
genus name (Arctium) from the Greek
arktos, or “bear,” is a reference to its seed
pod’s rough burrs. The species, lappa,
comes from “to seize.” Same idea.
This member of the daisy family is
rich in anti-inflammatory flavonoids,
lignins, and bitter glycosides. The root
contains up to 45 percent inulin, a
non-nutritious fiber, plus assorted other
Potent Skin Saver
There are many fine herbs for the skin,
but few are better than burdock root, as
Dart’s story perfectly illustrates. Burdock
has a long history of use as a detoxifier
in skin conditions, and it really earns its
stripes when it comes to skin inflammation,
including eczema, psoriasis, and boils.
Researchers at Heilongjiang
University of Traditional
Chinese Medicine, in
Harbin, China, believe
that burdock improves
Clinicians in Britain consider it to be
specific for eruptions of the head, face,
and neck, for which it’s often combined
with dandelion root, yellow dock root,
red clover flowers, or cleavers.
The inulin makes burdock valuable in
treating diabetes by grabbing sugars
from the digestive tract and preventing
them from entering the bloodstream. A
2019 paper summarized its antidiabetic
action as regulating glucose homeostasis
and improving oxidative stress. Another
2019 study confirmed that the polysaccharides
in burdock help regulate blood
fats. Bonus: The inulin in burdock also
promotes the growth of beneficial
probiotic bacteria in the intestines.
Other Healing Actions
Burdock root is a general detoxifying
remedy that influences skin, kidneys, and
mucous membranes to remove accumulated
wastes. A 2019 study found that
it can also treat constipation. Burdock
is a bit diuretic and diaphoretic (sweatinducing),
which, combined with its
cleansing qualities, makes it useful for
easing arthritis as well.
Hildegard of Bingen, the medieval
German herbalist, used burdock to treat
cancerous tumors. Today, burdock
is a chief ingredient in the popular Essiac
and Hoxsey formulas, anecdotally
used as cancer remedies. One
study found that arctiin, a lignan
isolated from burdock, prevents
mammary cancer, while other burdock
lignans slowed the growth of
leukemia cells. Research from 2018
has identified arctigenin as another
potential anticancer constituent. And
similar research in 2017 showed that
arctigenin may reduce prostate tumors.
26 • DECEMBER 2019
British herbalists especially value
burdock for addressing all manner of liver
toxicity conditions, which are closely linked
to skin inflammation. Scientists in Taiwan
confirmed the powerful liver-protective
effect of burdock in a series of studies.
The high levels of lignans and inulin
in burdock have been shown to have
anti-inflammatory activities, explaining
its use in damp heat conditions, such as
laryngitis and skin inflammation. Chinese
researchers confirmed these effects in 2019.
Burdock’s polysaccharides are
antioxidant-rich, perhaps explaining why
the herb is included in many Chinese and
Ayurvedic upper-respiratory formulas.
Chinese scientists found that a burdock
lignan helped ease flu symptoms, and
another study showed that polysaccharides
from burdock may help suppress coughs.
Food and Supplements
You may have eaten burdock root at a
sushi restaurant. In Japan, it is cultivated
as a food, where it is called “gobo.”
Bearing a resemblance to a long (up to
3 feet!) brown carrot, the root is crisp,
with a sweet, pungent flavor. Try a glass
of fresh burdock root juice, or steam
carrot and burdock slices and serve with
dill or a light sesame oil sauce. (Soaking
the root before steaming helps reduce
some of its harshness.) The peeled,
steamed stem is edible, too.
Since burdock is a moderately
powerful cleanser, a tea prepared
from the dried root can be beneficial.
Try ¼ oz. (7 grams) by weight of the
dried herb, brewed, per day, or use
the equivalent in capsules, powder,
learn more online
For links to the studies cited in this article,
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
consultation, learn about his Professional Herbalist course, and more.
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f l our is
in the WINTER
Here’s a complete guide to
easing digestion, balancing
stress, and keeping energy
levels strong during the
coldest months of the year.
BY MICHELE BURKLUND, NMD
Wintertime is the coziest time of
year—especially when we think of
snuggling up next to a fireplace,
peering out at the picturesque snow-covered
backdrop, and sipping a warm cup of tea. But as
the temperatures drop and the weather gets
gloomy, the winter blahs can sneak in, and it can
become difficult to leave the comfort of home.
Our prescription: harnessing the healing power
of nature to help you flourish all winter long.
28 • DECEMBER 2019
Banish Stress with Bs: A comprehensive
B-vitamin complex should be in everyone’s
winter arsenal to combat stress and promote a
healthy mood. B-complex vitamins refer to the
eight water-soluble Bs that play an active role
in a number of our bodily functions, including
building neurotransmitters and helping enzymes
to support energy production. Research has
shown that B-complex vitamins can help
promote a healthy mood, while also working
to decrease perceptions of stress. In fact, a
double-blind randomized, placebo-controlled
study published in the Journal of Human
Psychopharmacology found that the participants
who supplemented with B-complex
reported decreased anxiety and workplace
stress, as well as improved mood after 90 days
of use. Another study out of the University
of Miami evaluated the effects of B-complex
and found that adults who have been diagnosed
with depression experienced significant
improvement in their mental health with B vitamin
supplements. In addition to supplements, a
number of foods are rich in vitamin B, including
salmon, leafy greens, eggs, beef, oysters,
clams, legumes, chicken, turkey, yogurt,
and nutritional and brewer’s yeast.
Product Pick: Garden of Life
mykind Organics B-Complex
Adapt to the Times: It’s no secret that those dark winter mornings make us
all feel a little sluggish, and sometimes a little pick-me-up might be just what
the doctor ordered. Eleuthero (Eleutherococcus senticosus), commonly known
as Siberian ginseng, is a prized adaptogenic plant often used in traditional
medicine to elevate energy, increase athletic performance, and even
balance the body’s stress response. A study published in the Chinese
Journal of Physiology found that supplementation shows the
potential to enhance endurance, support cardiovascular health,
and improve metabolism. Eleuthero can be infused into water,
used in a tincture, or taken in a capsule.
Product Pick: Prince of Peace Ultra Ginkgo Plus Endurance Formula with
Eleuthero & Tibetan Rhodiola
DECEMBER 2019 • 29
Up Your Omegas: As temperatures hit the single digits, your skin can
become more vulnerable as it attempts to adjust to the frigid air outside. Support
your skin barrier from the inside out by increasing your omega-3 intake
from foods such as avocados, nuts, olive oil, and fatty fish. On the outside,
use a nontoxic nourishing daily moisturizer to ensure that your skin
holds its glow during the colder months. Fish oil supplements are
also a good way to cover all of your omega-3 bases.
Product Pick: Nordic Naturals Ultimate Omega
Take Five: Even though this time
of year is supposed to be about
connection, celebration, and
feeling thankful, it can cause a
lot of panic and stress. Science
has proven that the mind and
body are deeply intertwined and
that stress is a leading contributor
to many diseases. When your
schedule is packed, it’s important
to allocate time for yourself to
clear your mind and maintain a
proper, healthy balance. In fact,
a recent pilot study published in
the Journal of American College
Health found that students who
practiced guided mindfulness
meditation for 5–12 minutes per
day over an 8-week period
anxiety and stress
levels. So setting
aside some time
for yourself, even
for as little as 5
minutes per day,
can do wonders for
Product Pick: Calm (an app that
offers a variety of guided meditations)
Get to the Root of It: It’s a worthy mission to brave
the cold on a trip to the farmer’s market to pick up
some root veggies, otherwise known as “winter superfoods.”
These underground delights are often underrated,
despite their impressive nutrient profile and comforting taste. Some of the most
common root vegetables include carrots, which are rich in vitamin A; hearthealthy
beets; fiber-packed sweet potatoes; and celery root, which is loaded
with vitamin K. Besides the endless recipe options for root vegetables, winter
harvests also supply cranberries, broccoli, squash, Brussels sprouts, and pumpkin.
A diet focused on seasonal foods does much more than just improve your
health on a physical level—it also puts you in touch with your local environment
and connects you with nature. Or take a full-spectrum superfood supplement.
Product Pick: Vibrant Health Spectrum Vibrance
Balancing the Gut: Hippocrates famously said, “All
disease starts in the gut,” and now, modern science is
proving the link between a balanced gut and a healthy
immune system. One recent study review published
in the Annals of Nutrition & Metabolism concluded
that probiotic consumption has a variety of positive
benefits for the immune system, including the ability
to modulate the allergy process. Support your gut flora
diversity by eating prebiotic foods such as artichokes
and asparagus; by focusing on plant-based and fermented
foods; and by ensuring that you always take
a probiotic after an antibiotic to help replenish your
supply of good-for-you bacteria. In addition, you
might want to consider adding a high-quality
probiotic into your daily regimen to ensure
that you’re doing everything you can to
balance the bacteria in your belly.
Product Pick: American Health Probiotic CD
30 • DECEMBER 2019
Flu-fighting Botanicals: Plants
that stimulate and support
the immune system include
elderberry, astragalus root,
echinacea, olive leaf, osha root,
and goldenseal. These triedand-true
herbs have been used
for centuries to help fight off
invading bugs and support immune
health. A study published in the
Journal of Evidence-Based
Complementary and Alternative
Medicine found that taking
echinacea extract as a preventative
measure reduced both the
number of colds and the duration
of the common cold compared
to the placebo. Infuse these
herbs into a warm cup of
tea to enjoy throughout
Gaia Herbs Echinacea
Add Some Honey: Manuka honey is not only a sweet treat,
but a powerful functional food derived from the nectar
of manuka (Leptospermum scoparium) trees. It has been
studied extensively for its wound healing and antimicrobial
properties, as well as its effectiveness against bacteria that
can be resistant to antibiotics. In fact, a recent review study
published in the AIMS Microbiology Journal concluded that
Manuka honey has the potential to be a natural antibiotic
alternative due to its unique phenolic and methylglyoxal
content. Add it to a cup of tea, mix it into your morning
smoothie, infuse it into your salad dressing, or
simply enjoy it raw.
Comfort Food: Bone broth is a traditional food touted for its rich
nutrient content and health benefits. It’s made by boiling the bones
of animals (ideally grass-fed and organic) and infusing the mineraldense
broth with herbs and vegetables, creating a savory soup. An
interesting study published in the Journal of Psychological Science
found that comfort foods—including soups—are often associated
with gatherings and have a beneficial effect on mental
health and loneliness. Perhaps bone broth is the
perfect antidote for the mind and body on those
chilly, dark days.
Product Pick: Bonafide Provisions Chicken Vegetable
Soup with Bone Broth
Let the Sun Shine: It’s important
to keep your vitamin D (aka the
sunshine vitamin) stores at a healthy
level for optimal immune support
during the months when the light
isn’t as bright and more of your time
is spent indoors. Countless studies
have linked low vitamin D levels
to osteoporosis and other chronic
diseases, making it an essential
support for overall wellness. In fact,
a recent systemic review published
in the British Medical Journal found
that vitamin D supplementation was
associated with a decreased risk of
cancer mortality by 16 percent. Visit
your primary care doctor for
a checkup to ensure your
levels of D are in the
Product Pick: Carlson
Vitamin D3 Soft Gels 2,000 IU
Product Pick: Flora Manuka Honey 15+ UMF
LEARN MORE ONLINE
For links to the studies cited in this article,
Michele Burklund, NMD, is a physician specializing in
holistic health and preventive medicine. Burklund
believes that true medicine discovers the root cause of
an illness, rather than simply treating symptoms. Visit
medicinewild.com to learn more.
DECEMBER 2019 • 31
and cut down
on the carbs
BY LISA TURNER
f you’re on a Keto or low-carb diet—or just
generally appalled by the sugar content
of most holiday treats—there’s a sweet
solution: natural, sugar-free substitutes that
let you indulge in cookies, pies, and cakes
without upsetting blood sugar or blowing
your daily carb count through the roof. Here’s
a roundup of the four best sugar alternatives,
plus recipes for low-carb, grain-free, no-sugar
treats that can sweeten your celebration without
32 • DECEMBER 2019
Makes 12 muffins
These muffins make an excellent dessert
or holiday breakfast. We used a monk
fruit 1:1 sweetener that’s combined with
erythritol for a simple sugar swap. For garnish
and texture, try adding pecan halves,
chopped walnuts, and pepitas on top.
21/2 cups almond flour
2 tsp. baking powder
2 tsp. ground cinnamon
2 tsp. ground ginger
1/2 tsp. ground cloves
1/2 tsp. ground nutmeg
1/2 tsp. salt
1/2 cup butter at room temperature
3/4 cup monk fruit 1:1 sweetener
4 large eggs
1 cup pumpkin puree, unsweetened
2 tsp. vanilla extract
1/2 cup chopped pecans
1. Preheat oven to 350°F. Grease
12-cup muffin pan, or line with paper
muffin cups. In medium bowl, whisk
together almond flour, baking powder,
cinnamon, ginger, cloves, nutmeg, and
2. In standing mixer or large bowl using
handheld mixer, beat butter and monk
fruit sweetener until creamy and light,
scraping down sides of mixing bowl as
needed. Beat in eggs one at a time. Beat
in pumpkin purée and vanilla. Stir dry
ingredients into wet ingredients until
well combined; stir in pecans.
3. Divide muffin mixture among muffin
cups. Bake 25 minutes, until puffy and
golden, and a tester inserted into muffins
comes out clean. Remove from oven
and let cool 10 minutes. Remove muffins
from tins and serve immediately.
Per muffin: 270 cal; 8g prot; 24g total fat (7g sat
fat); 10g carb; 80mg chol; 320mg sod; 4g fiber;
DECEMBER 2019 • 33
1. Xylitol. This sugar alcohol naturally
occurs in small amounts in strawberries,
raspberries, and other fruits and
vegetables, and is most abundant in birch
tree bark. It’s sold as a white crystalline
powder that’s similar in appearance and
sweetness to white sugar, but has 40
percent fewer calories and a very low
glycemic index of 10 (compared to white
sugar at 68). Because the body doesn’t
metabolize xylitol as a sugar, it has no
effect on insulin levels, and some studies
show that it can also prevent tooth decay
and possibly improve bone and tooth
health. It may also help control Candida
and prevent ear infections.
Like other sugar alcohols, xylitol can
cause bloating, gas, and flatulence, and
may have a laxative effect in large quantities.
Start small to let your body get
used to it, and limit consumption to 50
grams per day. And while it’s completely
safe for humans, xylitol is toxic to dogs, so
keep it in a pooch-proof container, and
don’t let pets sample your baked treats.
How to buy it. Though you can
find birch-derived xylitol, which is more
expensive, it’s often derived from corn,
which can contain GMOs. Look for
organic or non-GMO xylitol, and be sure
it’s free of fillers or other additives. We
like Xlear XyloSweet.
How to use it. Unlike most concentrated
sweeteners, xylitol bakes well,
adds bulk to recipes, and can be used as
a 1:1 substitute for white sugar. To avoid
any potential digestive distress, it’s best
combined with a concentrated sweetener
such as monk fruit or stevia.
2. Erythritol. Like xylitol, erythritol
is a sugar alcohol that naturally
occurs in grapes, pears, mushrooms, and
other fruits and vegetables. It’s made
commercially by fermenting glucose
from corn, and has a clean, neutral flavor
and color with a very low glycemic index
of 1. Erythritol doesn’t impact blood sugar
or insulin levels, and because it’s not
metabolized by bacteria in the mouth,
it won’t cause tooth decay and may
even promote remineralization of teeth.
Unlike other sugar alcohols, erythritol
Chocolate-Peppermint Mousse with Mint Whipped Cream
For a vegan alternative, swap full-fat coconut milk for the heavy cream.
3 large, very ripe avocados, halved and pitted
1/2 cup unsweetened cocoa powder
3/4 cup heavy cream or coconut milk
2 tsp. peppermint extract
1/8 tsp. salt
1/4– 1/2 tsp. monk fruit extract or stevia extract, or to taste
1/2 cup heavy whipping cream or 1 can full-fat coconut milk, refrigerated overnight
Monk fruit extract or stevia extract to taste
2 Tbs. very finely minced fresh mint leaves or 1 tsp. peppermint extract
1. Scoop flesh out of avocado skins into food processor. Add cocoa powder, cream
or coconut milk, peppermint extract, and salt. Purée until smooth and creamy.
Add monk fruit or stevia extract, and purée again to combine. Taste, and adjust sweetener
and mint extract, if desired. Divide mousse among four parfait glasses
or small dessert bowls. Chill 30 minutes to 1 hour.
2. While mousse is chilling, using a standing mixer or a hand mixer, whip heavy
cream on medium-high speed until peaks form, 3–4 minutes. (If using coconut milk,
open chilled can of coconut milk, and scoop hardened cream from the top; reserve
remaining coconut milk for another use.) Sweeten to taste with monk fruit or stevia
extract. Gently stir in minced fresh mint leaves or peppermint extract.
3. Remove chilled mousse from refrigerator and top each serving dish with whipped
cream; serve immediately.
Per serving: 520 cal; 7g prot; 51g total fat (21g sat fat); 21g carb; 85mg chol; 105mg sod; 14g fiber; 3g sugar
34 • DECEMBER 2019
DECEMBER 2019 • 35
can be used in
any kind of
is mostly absorbed into the bloodstream
before it reaches the colon, and appears
to resist fermentation by gut bacteria. So
it’s less likely to cause digestive distress.
How to buy it. Because erythritol is
made with corn, look for organic or
non-GMO products in powdered form.
Some products contain added ingredients,
such as oligosaccharides or stevia,
to increase its sweetness; 100 percent
erythritol products are also available. We
like NOW Real Food Organic Erythritol.
How to use it. Erythritol can be
used in baking or any kind of cooking.
In general, use 11/3 cups of erythritol for
each cup of sugar. To improve flavor and
minimize any possibility of digestive distress,
combine it with other sweeteners
such as monk fruit or stevia.
3. Stevia. Derived from a plant
native to South America, stevia contains
compounds called steviosides and
rebaudiosides that are about 300 times
sweeter than sugar. It’s calorie-free, and
has no impact on blood sugar or insulin
levels. Though some early research
suggested that stevia could contribute to
infertility and cancer, these studies have
been debunked, and new studies suggest
that compounds in stevia may actually
protect against some types of cancer.
Other studies show that stevia lowers
insulin and glucose levels and may normalize
How to buy it. Though the raw,
powdered herb is the most natural form,
it has a bitter taste and slightly licorice
flavor, and isn’t good for baking. Concentrated
forms of stevia like Reb-A have a
cleaner flavor and less aftertaste. Make
sure the form you buy is organic or non-
GMO. We like Wisdom Natural, Sweet-
Leaf Liquid Stevia SweetDrops.
How to use it. While stevia is heatstable
and is ideal in puddings, ice cream,
or smoothies, it’s harder to use in baking
because it lacks bulk. Combine it with
erythritol or xylitol to add bulk, and use
a ratio of about 1/2 teaspoon stevia for 1
cup of sugar.
4. Monk fruit. This super-natural
sweetener from the lo han guo plant is
made by crushing the fruit to extract its
sweet compounds, called mogrosides.
Monk fruit has a clean, sweet flavor,
without a bitter aftertaste. But like
stevia, it’s calorie-free and doesn’t impact
blood sugar or insulin. Lo han guo has
been used for thousands of years in Chinese
medicine, and some studies suggest
that the plant has antibacterial activities
and can fight oral bacteria and Candida.
How to buy it. You’ll find monk fruit
in a variety of forms, from pure concentrates
to powders that combine monk
fruit with erythritol or other bulking
agents. If you’re buying monk fruit mixed
with other ingredients, look for organic
or non-GMO versions. We like Lakanto
Monkfruit Sweetener with Erythritol.
How to use it. Monk fruit is heatstable
and can be used in any kind of
cooking and baking. Like stevia, it lacks
bulk, so it’s best combined with erythritol
or xylitol. Or use a powdered form that
has added bulking agents. The amount
you’ll use in recipes varies depending
on what product you’re using; for pure
monk fruit extracts, use 1 teaspoon to
replace a cup of sugar.
Coconut Lemon Bars
Makes 16 bars
These, cool, zesty lemon bars are sweetened
with xylitol, which works well with
citrus and is an easy 1-to-1 swap for sugar.
If you’re concerned about digestive issues,
use erythritol, or swap ¼ tsp. monk fruit
or stevia for the ¼ cup of xylitol in the
crust to lessen the impact. For a coconut-free
variation, substitute almond flour
for coconut flour in the filling, and swap
coconut flakes with powdered erythritol
sprinkled on top of the bars after baking.
3 large lemons
1 cup almond flour
3/4 cup xylitol or erythritol, divided
1/2 tsp. salt
1/3 cup melted butter
1/4 cup softened butter
6 large eggs
1/2 cup coconut flour
1/2 cup unsweetened shredded coconut
1. Preheat oven to 350°F. Line 8x8 glass
baking dish with two sheets parchment
paper, crisscrossing parchment to line
bottom and both sides, and allowing
edges to overhang by 1/2 inch. Zest and
juice lemons, and set aside.
2. In medium bowl, whisk together almond
flour, 1/4 cup of xylitol or erythritol, and salt.
Stir in melted butter and 2 Tbs. lemon zest,
mixing until well combined. Press crust
along bottom of prepared baking dish.
3. In standing mixer or a medium bowl
using hand mixer, beat remaining xylitol
and softened butter until light and
creamy. Beat in eggs, one at a time. Add
lemon juice, remaining lemon zest, and
coconut flour, and beat until smooth.
4. Pour filling into crust and spread evenly,
smoothing top. Bake 25 minutes. Sprinkle
tops of bars with coconut, and bake
5–10 minutes more, until filling is set
and coconut is lightly toasted. Remove
from oven and let cool completely.
Refrigerate 1–2 hours, until chilled.
5. Using parchment overhang, lift bars from
pan and place on flat surface. Cut into 16
bars, and serve immediately.
Per serving: 190 cal; 5g prot; 14g total fat (7g
sat fat); 14g carb; 90mg chol; 160mg sod; 3g
fiber; 1g sugar
36 • DECEMBER 2019
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healthyTRANSFORMATIONS/INSPIRATIONAL SUCCESS STORIES
Good health eluded
cancer survivor Bill
Ellis for years—until he
tried an unconventional
approach to healing
/// BY KAT JAMES
“You’ll be dead in two years” are words
Bill Ellis, 71, of Pikeville, Tenn., heard
at his first cancer diagnosis in 2007.
“Wild Country Bill” is no regular guy.
He dabbles in real estate … delivers a
calf here and there
… delivers the mail
“just to connect with
the doctors on his
route, with whom he
health research. It’s a
passion of Bill’s, borne
out of necessity and
sheer will to survive
prostate and bladder
cancer to a broken
neck. As a farmer, Bill
and his other family
members who got
cancer were unfortunately
toxic pesticides. But
Bill took an alternative
In August 2018,
a new facial tumor
Bill Ellis (shown
his health was falling
apart. After just
8 days on James’
dropped 17 lbs.
His blood pressure
normalized and his
energy soared. His
PSA numbers have
gone from 36 to
13. Today, on right,
he is the picture of
had him concerned because it was near
a nerve, meaning if it was missed by
a biopsy, they’d have to do radiation.
Luckily, they got it all. However, Bill still
had a tumor that had spread from one
area of his prostate to another. He was
growing tired of the continual health
challenges. He was already on a targeted
supplement regimen at that point, which
included hyssop, nattokinase, vitamin D,
Carnivora (an extract of the venus flytrap
plant), and Haelan 951 (a fermented
non-GMO soy beverage for chemo
patients). But now he realized that bigger
changes were in order. [Editor’s note:
These are not intended as prevention
or cancer treatment supplements; work
with your doctor before adding any new
supplements to your regimen.]
Important: We don’t suggest that
anyone make the decisions Bill has made.
Cancer is a serious issue and you should
seek qualified medical supervision. In
fact, Bill did do just that; however, he
ultimately made decisions based on his
own extensive research.
Although he’d long cut out most sugar
and processed foods, he still battled pain
every day, which prevented him from getting
a good night’s sleep. He also had sleep
apnea and food regurgitation, poor energy,
and what he called a “basketball belly.”
The Leptin Connection to Cancer
In August 2018, just after the facial tumor
scare, Bill was listening to my radio show
on Sirius XM. I was talking about leptin
(the “master hormone”) and its relationship
38 • DECEMBER 2019
with certain cancers. Although leptin
(already in our bodies) has profound
effects on all systems, Bill’s interest
piqued when I mentioned how keeping
the hormone low (something only
achievable through an individualized
dietary strategy)—while optimizing its
function in the brain—had reduced
proliferative cancers in some research.
By sheer coincidence, I had an upcoming
educational seminar in Bill’s neck of the
woods, Chattanooga, Tenn. Taking it as a
sign from God, he registered right away
and embraced my unique high-fat, verylow-carb,
moderate-protein program (note:
excess protein correlates with cancer risk).
He was still under his docs’ supervision
and my coaching. And he understood that I
made no medical claims or promises.
After eight days on my regimen, Bill’s
weight dropped from 239 to 222 pounds
(yes, 17 lbs.). He felt lousy for two days, but
then saw a “ton” of swelling leave his body
as his blood pressure came down.
His appetite dropped and his energy soared.
By the time of the retreat, his PSA numbers
went from 36 to 13—something he and his
docs had simply never seen happen. At his
next prostate exam, his tumor had reduced
by about 40 percent to the size of a pencil
eraser. Docs were shaking their heads, and
a nurse commented that it “defied reason.”
(Again, no claims are made here that Bill’s
choices affected his prostate tumor, which,
of course, could have been a coincidence).
During my Chattanooga program retreat,
Bill was shocked to hit his high- school
weight of 198 lb. without feeling hungry.
Just to hit 200 had been his “bucket list”
goal that he thought he would never reach.
“Now if I could just run an 8.9-second 100-
yard dash again like I did in high school,
I’d be perfect,” he jokes.
“I haven’t been cancer-free since 2007.
The difference is the rest of me is healthy
for the first time. I don’t think I’ll be getting
sick again anytime soon. My fears
are gone,” says Bill.
Tennessee farmer, mailman, and real estate buff Bill Ellis in his element: “I have to remind myself
that I’m 71 now. Just had the best health exam ever. All numbers and sleep and even vision back to
normal! Best thing is I don’t fear the worst anymore.” Photo: Freida Holmes
SOME OF BILL’S FAVE
Important: These are intended only
as health-supportive supplements,
not as “cancer-fighting” or prevention
supplements; please consult your
physician before taking supplements
if you are being treated for cancer or
any other disease.
Vitamin D: to optimize
Dr. Ohhira’s Probiotics:
to help with fungus and
with the extra power of
DIM-plus by Nature’s
Way: to support
hormonal balance by
helping reduce harmful
Selenium: well-known for
Formula 109 by Kyolic:
blood pressure, and
Reg’Activ Detox & Liver
Health by Essential
the master antioxidant
glutathione, which helps
detoxify pesticides and
other harmful toxins.
More at betternutrition.com
Read more about Bill Ellis’ journey of
survival through cancer, including how
he found relief from inflammation,
candida, sleep issues, poor memory,
acid reflux, and sinus problems—only at
betternutrition.com. Also online: Read Kat
James’ article “Transforming Our View of
Fat,” where she explains the connection
between leptin sensitivity, healthy fat
intake, and weight.
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
controversial and pioneering dietary method—now recommended at top neurology, fertility, functional medicine, and even dental clinics—has left countless success stories in its
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
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).
DECEMBER 2019 • 39
eating4HEALTH/FOODS & MEALS THAT HEAL
Eating for Adrenal Health
Six foods to reduce stress and nourish your body /// BY LISA TURNER
We all have stress from time to time.
But when it goes on for weeks, or
months, chronic stress can impact all the
body's systems—especially the adrenal
glands, small organs that rest on top
of the kidneys and are responsible for
releasing important hormones. One of
these is cortisol, a stress hormone that
regulates energy, reduces inflammation,
and regulates blood pressure and blood
sugar. It also controls the sleep/wake
cycle: cortisol levels fluctuate during the
day, increasing in the morning when you
need to wake up, and decreasing at night
when it's time to sleep.
If you're in a state of constant tension
and anxiety, the adrenal glands may not be
able to keep pace and produce the necessary
hormones to help you cope. The result: a
condition called adrenal fatigue, includes
symptoms such as nervousness, sleep
problems, body aches, and depression.
While adrenal fatigue isn’t recognized by
the medical community, many naturopaths
and integrative practitioners treat it as a
true syndrome. In general, a diet that avoids
sugar, caffeine, refined grains, and alcohol
is recommended. And certain nutrients
that relieve stress, promote calm, reduce
inflammation, and balance blood sugar can
also help. Here are six foods packed with
➊ Kefir. Studies suggest
that bacterial imbalances in
the gut contribute to stress
and anxiety. Naturally
fermented kefir is rich in beneficial
bacteria, which improve gut health,
reduce anxiety, lessen stress, and may
protect against inflammation. Probiotic
bacteria also improve serotonin levels and
can produce GABA, a neurotransmitter
that promotes relaxation and eases
tension. Low levels of GABA have been
linked with increased anxiety.
RECIPE TIPS: Combine kefir with rolled
oats, chia seeds, dried cherries, and
vanilla extract, and refrigerate overnight
for an instant breakfast bowl; make a
zesty dressing with kefir, minced garlic,
jalapeño peppers, and cilantro; strain
kefir through a cheesecloth overnight,
then mix in minced chives and garlic
powder for a creamy spread.
➋ Turkey. It’s high
in tryptophan, an amino
acid precursor to
serotonin and melatonin. (Serotonin is a
neurotransmitter that promotes calm
and relieves stress, while melatonin is a
hormone that enhances sleep.) Studies
show that tryptophan lessens anxiety
and also improves sleep, even at doses as
low as 250 mg—the amount in just one
serving of turkey. Turkey is also rich in
high-quality protein that minimizes
blood sugar spikes and enhances energy.
Vegan sources of protein and tryptophan
include edamame, kidney beans, white
beans, peanuts, and tofu.
RECIPE TIPS: Spread turkey slices with
mashed avocado, layer with arugula, red
onions, and shredded carrots, and roll up;
combine cooked turkey cubes with celery,
scallions, dried cranberries, and kefir;
sauté cooked turkey with mushrooms,
onions, garlic, and spinach, and toss with
spiralized sweet potatoes.
➌ Sunflower seeds.
They’re rich in protein
and B vitamins, which
keep the adrenal
glands healthy and improve the body’s
response to stress. Studies show that
thiamine (vitamin B 1
) protects the
adrenal glands from exhaustion and
reduces the body’s reaction to cortisol.
Pantothenic acid (vitamin B 5
) may buffer
cortisol and enhance adrenal function,
and deficiencies have been linked with
compromised adrenal function. Niacin
(vitamin B 3
) helps the body convert
tryptophan to serotonin, and also improves
sleep. And pyridoxine (vitamin B 6
necessary for the synthesis of GABA,
serotonin, and other neurotransmitters
that protect against stress. Sunflower
seeds are also a good source of zinc, which
has mood-regulating and antianxiety effects.
Studies have linked low blood levels of
zinc with increased feelings of anxiety.
RECIPE TIPS: Combine sunflower seeds, kale,
parsley, olive oil, lime juice, garlic, and
red pepper flakes in a food processor, and
blend into a zesty chimichurri sauce; soak
sunflower seeds overnight, then drain and
purée with kefir, olive oil, and apple cider
vinegar for a healthy mayo alternative;
combine sunflower seeds with mashed
kidney beans, minced red peppers, and
shredded carrots, then form into burgers.
➍ Tea. While coffee is a
no-no on an adrenal health
diet, some varieties of tea
can help relieve stress and
anxiety and protect the adrenals. Green
tea contains L-theanine, an amino acid
that enhances the production of calming
neurotransmitters. While it does contain
caffeine, research suggests that L-theanine
offsets caffeine's stimulatory effects.
Studies also show that L-theanine
induces alpha-brain wave activity, which
correlates with a perceived state of
relaxation. Rooibos, made from the leaves
of the African red bush, has a balancing
effect on cortisol levels. And it’s caffeinefree.
Chamomile (also caffeine-free) has
been shown in many studies to relieve
anxiety and stress and improve sleep.
All three also contain antioxidants that
protect against inflammation.
RECIPE TIPS: Make a strong rooibos tea,
stir in honey and vanilla, then add ice
and almond milk for a cooling latte;
make a soothing digestive tea with
chamomile, peppermint tea, fennel seeds,
and chopped ginger; blend matcha green
tea powder with kefir and bananas for a
morning coffee alternative.
40 • DECEMBER 2019
Stuffed Red Peppers with
Turkey and Collards
This simple recipe takes only minutes of
hands-on prep, but looks special enough
for a festive dinner. You can blanch the
peppers and make the filling ahead of
time, then stuff the peppers and bake
just before serving. For variations, add
chopped broccoli, minced spinach or
mushrooms, and serve with a simple
sauce made with kefir, lemon juice,
garlic, and minced herbs.
4 medium red bell peppers
2 Tbs. olive oil
1 lb. ground turkey breast
2 small carrots, diced
1 cup finely chopped collard leaves
1/2 cup diced red onion
4 garlic cloves, finely minced
1/2 tsp. salt
1/4 tsp. black pepper
1/2 cup cooked quinoa
1/4 cup sunflower seeds
2 Tbs. minced rosemary leaves
1/2 cup grated Asiago or Parmesan
cheese, if desired
Chopped parsley and additional cheese
for garnish, if desired
1. Preheat oven to 375°F. Bring large pot
of salted water to a boil.
2. Cut tops off bell peppers, and remove
seeds. Submerge peppers in boiling
water, and cook 3–4 minutes, until
crisp-tender; do not overcook. Transfer
peppers to colander, and rinse with
cold water to stop cooking. Drain
thoroughly and arrange, cut side up,
in 8x8-inch glass baking dish.
3. Heat olive oil in large skillet over
medium heat. Add turkey, and cook until
lightly browned and cooked through.
Add carrots, collards, onion, garlic, salt,
and pepper. Cook 5 minutes longer,
until carrots are tender. Stir in quinoa,
sunflower seeds, and rosemary and heat
through. Stir in cheese, if desired.
4. Fill peppers with turkey and collards
mixture. Bake 20 minutes, or until filling
is hot and peppers are very tender.
Remove from oven, and sprinkle
with parsley and additional cheese, if
desired. Serve immediately.
Per serving: 380 cal; 35g prot; 16g total fat
(3.5g sat fat); 24g carb; 65mg chol; 580mg
sod; 6g fiber; 9g sugar
How to Sharpen
Your Mental Focus,
& Feel Happier!
➎ Red peppers. They’re an
excellent source of vitamin C,
which helps support adrenal
function and balance cortisol.
In some studies, vitamin C improved the
ability of the adrenals to adapt to surgical
stress and normalized cortisol levels.
Other studies show that vitamin C
reduces anxiety, minimizes stress, and
RECIPE TIPS: Halve red peppers, remove
seeds, stuff with sautéed collards, leeks,
and cooked quinoa, and roast until tender;
combine chopped red peppers with zucchini,
eggplant, tomatoes, olive oil, garlic and
oregano, and simmer until tender; simmer
puréed roasted red peppers with pasta
sauce, Kalamata olives, capers, basil, and
red pepper flakes for a puttanesca sauce.
➏ Collard greens.
They’re high in magnesium,
a mineral that
helps relieve stress, as
well as folate, a B vitamin that’s essential
for the production of neurotransmitters
that mitigate anxiety. Spinach, chard,
turnip greens, and kale are also excellent
sources of magnesium and folate.
RECIPE TIPS: Simmer chopped collard
leaves, red peppers, ginger, and curry
powder in coconut milk; sauté shredded
collard leaves in olive oil with chopped
black olives, garlic, and cumin; steam
whole collard leaves until tender, then use
as a wrap for cooked chickpeas and quinoa.
Lisa Turner is a chef, food writer, product developer, and nutrition
coach in Boulder, Colo. She has more than 20 years of experience in
researching and writing about nourishing foods, and coaching people
toward healthier eating habits. Find her at lisaturnercooks.com.
naturalBEAUTY/PURE INGREDIENTS FOR SKIN & BODY
Spread delight and joy to friends,
family, and co-workers with these
gotta-have natural bath and body
gifts /// BY SHERRIE STRAUSFOGEL
1NOW Holiday Cheer Gift Case
You’re guaranteed to make someone’s day with this adorable
gift set. Here’s what you get: a mini essential oil diffuser; 1 bottle
Candy Cane Essential Oil Blend; 1 bottle Christmas Tree Essential Oil
Blend; 1 bottle Clove Essential Oil; and 1 bottle Nutmeg Essential Oil.
NOW Essential oils go through a rigorous test for identity, purity, and
adulteration to ensure the highest quality.
Deep Steep Organic Bubble Bath
Celebrate the simple pleasure of a restorative soak. This bathtime
gem has a soft, citrusy fragrance and silky lather. And it’s packed with
good stuff: organic coconut oil, shea butter, argan oil, aloe vera, and
essentials oils. To make your gift extra special, throw in the matching
Petal Fresh Honey & Coconut Restoring
You can never go wrong with a good body butter, and this one
tops our list of favorites. This thick, rich cream features organic honey,
which has natural antimicrobial properties, and organic coconut oil for a
mega moisture surge. Argan oil and shea butter are also added for their
skin-smoothing benefits. Did we mention that the scent is heavenly?
There are no harsh preservatives, parabens, or GMOs.
Desert Essence Detoxifying Sea Salt Body Scrub
This spa-inspired body scrub is a luxurious treat. Detoxifying
sea salt and exfoliating almond meal and walnut shells are
blended with luscious shea butter, sweet almond, and jojoba
oils for smoother, softer skin. There’s also a touch of honey
to soothe and moisturize. This product is super-clean with no
parabens, sulfates, mineral oil, petroleum, silicone, or other
Acure Welcome to Skin Wellness Kit
Goodbye, dark undereye circles and puffiness. These
soothing, de-puffing undereye hydrogels work like magic
to revitalize the eye area. Perfect for the always-stressed and sleepdeprived
folks on your list. This cute pouch contains four varieties:
Brightening Supergreens, Radically Rejuvenating, Seriously Soothing,
and Detox-Depuff Charcoal Lemonade. There are no parabens, sulfate,
mineral oil, petroleum, or silicone.
42 • DECEMBER 2019
Surya Brasil Nail Polish
If you haven’t tried them, all-natural
nail polishes are the bomb, ladies. Surya Brasil, a sustainable
company from Brazil, makes a line of long-lasting polishes in stunning
shades that we love. Certified cruelty-free, vegan, and “7-free” (free of
the most commonly used toxins such as formaldehyde, resin, TPHP),
the collection is inspired by nature’s vibrant colors and named after
exotic animals. Colors shown here are Pavao and Cobra Coral.
MyChelle Dermaceuticals Sun Shield Clear Stick
Smart sun protection is essential year-round. This go-anywhere
stick makes it easy to care for your skin the natural way. It’s made with
zinc oxide, a mineral-based, water-resistant sunscreen (with UVA and
UVB protection) that glides on smoothly and dries clear. It’s reef-safe,
all-natural, and moisturizing, thanks to the addition of cocoa seed butter,
and avocado, jojoba, and vitamin E oils.
Annemarie Börlind For Lips
Everyone loves a good lip balm, right? Skip the drugstore ones
and go with this deeply nourishing lip balm. A staff favorite,
For Lips is made with soothing shea butter, castor oil, and bisabolol
(a cannabis terpene found in German chamomile). It glides on lips and
instantly relieves dryness and chapping. Buy several for stocking stuffers
(and don’t forget to get one for yourself!).
Bulldog Shave Kit for Men
Here’s a gift the men in your life will actually use. Stylish and
travel-friendly, this washbag features three skincare essentials:
Original Face Wash for fresh, clean skin; Hydrating Shave Gel for a
smoother, nick-free shave; and Original Moisturizers, a non-sticky hydration
boost. Everything is made with clean, natural ingredients, including
aloe vera, camelina oil, and green tea.
South of France Hand Washes
These beautiful hand soaps lend a French countryside
feel to any room. All soaps from South of France are
vegetable-based and triple-milled in the Marseille tradition. They’re
made from coconut oil, sustainable palm oil, natural glycerin, and
shea butter. The creamy lather leaves your skin feeling clean and soft.
Choose from a variety of scents, including Climbing Wild Rose, Green
Tea, and Lavender Fields.
Sherrie Strausfogel is the author of Hawaii’s Spa Experience: Rejuvenating Secrets of the
Islands (the first book to feature aromatherapy in its pages). Based in Honolulu, she writes
about beauty, spas, health, cuisine, and travel. Her work has appeared in more than 100
magazines, newspapers, guidebooks, and websites.
DECEMBER 2019 • 43
vegCORNER/TIPS, TRICKS, & RECIPES FOR EASY PLANT-BASED LIVING
Sweet Potato Latkes
These savory-sweet Chanukah latkes are so good that you may give up
regular potato ones for good /// RECIPE BY SHERRON GOLDSTEIN
HOLIDAY SWEET POTATO LATKES
Makes 18 latkes
We swapped out regular spuds for sweet
potatoes and added ginger for a little kick. The
result? Latkes full of savory-sweet goodness.
You can make these in batches and keep them
warm in the oven before serving.
2 lbs. sweet potatoes (about 3 medium),
peeled and coarsely shredded
2 Tbs. minced fresh ginger, or more to taste
5 scallions, finely chopped
2/3 cup all-purpose gluten-free flour
3/4 tsp. sea salt, or more to taste
1 tsp. freshly ground black pepper
2 large eggs, beaten
Vegetable oil, for frying
1. Drain liquid from potatoes (place potatoes
in dish towel and wring out excess
moisture, if necessary). Combine sweet
potatoes, ginger, and scallions in mixing
bowl, and set aside. In separate bowl,
combine flour, salt, and pepper. Return
to mixing bowl, and combine slowly with
flour mixture. Fold in eggs. Line baking
sheet with 3 layers of paper towels.
2. Heat about 1 cup oil in large, heavy
skillet over medium-high heat. Using
1/4 cup measure, scoop latke batter onto
skillet to form cakes about ½-inch high
and 3 inches round. Flatten with back of
spatula, taking care not to crowd skillet.
3. Cook until golden brown on one side,
about 4 minutes. Flip, and cook about
3 minutes more. Using spatula, transfer
latkes to prepared baking sheet. Keep
in 225°F oven if serving later, or serve
immediately with sour cream or drained
yogurt, if desired.
Per serving: 80 cal; 2g prot; 1.5g total fat (0g sat
fat); 15g carb; 20mg chol; 135mg sod; 2g fiber;
44 • DECEMBER 2019
healthyDISH/RECIPE MAKEOVERS FULL OF MODERN FLAVOR
Holiday Mushroom Appetizer
The health-promoting prowess of walnuts, mushrooms,
rosemary, and sage combine to make these
veggie bites a welcome guest at holiday festivities
/// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
This is one of those vegetarian dishes
that I love to see on the menu when
traveling. You just can’t go wrong with
nuts and cheese!
In this case, the nuts and cheese are,
respectively, walnuts and goat cheese,
and I love them both. Goat cheese tastes
creamy and fresh, and pairs exquisitely
well with crunchy nuts. Season the
whole thing with fresh herbs and stuff
it into mushrooms, and you’ve got a dish
that will never disappoint.
The spices here are two of the four
mentioned in one of the most recognizable
song lyrics in the world—parsley, sage,
rosemary, and thyme. Both rosemary and
sage are incredibly rich sources of antioxidants
and natural anti-inflammatories.
And let’s not forget shallots. A member
of the allium genus that includes onions,
leeks, and chives, shallots contain a range
of antioxidants and anti-inflammatory
compounds, including quercetin, which
is also found in apples, onions, and
Of course, the holidays are all about
flavor too. And guests will love the
richness of this vegetarian-friendly
appetizer, which goes well with almost
any holiday meal. Enjoy! —Dr. Jonny
NOTES FROM THE CLEAN
Cremini mushrooms are simply young
portobello mushrooms, sometimes
called baby bellas. They’re pale brown
and firm, and the caps on the freshest
ones will cover the gills. If you can’t
find cremini mushrooms, you can
substitute large white button
mushrooms, but they won’t be
quite as flavorful.
Walnut and Goat Cheese
Makes 15 stuffed mushrooms
For an attractive holiday serving idea,
arrange a single layer of fresh cranberries
on a platter and top with stuffed
mushrooms and other appetizers.
15 large whole cremini mushrooms
(about 1 lb.)
1 large shallot, finely chopped
Sea salt and freshly ground pepper, to taste
4 oz. chèvre (fresh goat cheese)
Scant ¼ cup toasted whole walnuts, finely
2 Tbs. minced fresh thyme
1 Tbs. minced fresh rosemary
1 Tbs. lemon or orange zest, optional
1. Preheat oven to 400°F. Cover baking sheet
with parchment paper, and set aside.
2. Brush mushrooms clean, twist off their
stems, and reserve. Spray mushroom
caps lightly with olive oil, and arrange
stem-side-up in prepared baking pan.
Roast 15 minutes.
3. While mushrooms are roasting, finely chop
reserved mushroom stems. Heat about
1 Tbs. olive oil in sauté pan over medium
heat. Add chopped stems and shallot.
FEATURED INGREDIENT: Walnuts
Season lightly with sea salt and freshly
ground pepper. Sauté 3–5 minutes, until
mushrooms have released their liquids and
reduced in size. Set aside to cool slightly.
4. In mixing bowl, combine chèvre,
walnuts, thyme, rosemary, and zest,
if using. Add cooled stem and shallot
mixture, and gently combine all
ingredients. When mushrooms have
softened in oven, remove and carefully
drain any excess liquid.
5. Form generous balls out of goat cheese
mixture, and press into the center of
each mushroom cap, filling completely
and mounding high. Return to oven,
12 minutes or until goat cheese has
browned lightly on the top. Arrange on
a decorative platter to serve.
Per mushroom: 45 cal; 3g prot; 3g total fat
(1g sat fat); 3g carb; 5mg chol; 35mg sod;
1g fiber; 1g sugar
Like fish, walnuts are a brain food, largely because they contain more omega-3 fats
than any other nut. It’s not the same type of omega-3 found in fish, but like its fish-based
relatives, it’s anti-inflammatory, making it good for both brain and heart. Walnuts contain
about 2.5 grams of omega-3 per 1 oz. serving, which isn’t bad. They also contain a similar
amount (about 2.5 grams per serving) of monounsaturated fat, which is the same fat
found in olive oil.
Please note that all walnuts are not the same. The two most common varieties
you’re likely to run into are English walnuts and black walnuts. Black walnuts contain
much more monounsaturated fat than their English cousins, but fewer omega-3s. On the
other hand, black dried walnuts have a little more protein (6.7 grams) per 1-oz. serving
than the English variety (4.3 grams). Both types of walnuts have a nice amount of
fiber—just under 2 grams per serving—and roughly the same number of calories.
46 • DECEMBER 2019
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DECEMBER 2019 • 47
cookwithSUPPLEMENTS/EASY WAYS TO BOOST YOUR NUTRITION
Grain-Free Holiday Crackers
Fiber-packed flax and chia seeds shine in this festive, gluten-free appetizer
/// BY LISA TURNER
with Black Olive Hummus
These grain-free crackers are made with
seeds and loaded with fiber. We used
rosemary and Parmesan cheese for extra
flavor. For a vegan version, swap 2–3 Tbs.
nutritional yeast for the cheese.
Or skip the savory herbs and spices,
and add 2 Tbs. coconut sugar for
a sweeter treat. For faster prep,
use pre-made hummus and
skip roasting the olives. You
can also swap roasted red
peppers for olives.
1 cup chia seeds
½ cup flax seeds
1¼ cups water
1½ tsp. sea salt
1 tsp. garlic powder
3 Tbs. finely minced fresh rosemary
⅔ cup finely grated Parmesan or
Coarse sea salt for sprinkling on crackers
1 cup pitted black olives
¼ cup plus 2 Tbs. olive oil
2 15-oz. cans chickpeas, drained and rinsed
½ cup tahini
¼ cup lemon juice
4 garlic cloves, minced
Chopped parsley for garnish
Carrington Farms Organic Flax Chia Blend
1. Preheat oven to 225°F. Line two large
baking sheets with parchment paper.
In medium bowl, combine chia, flax,
and water. Stir to mix well. Let stand
15 minutes, stirring once or twice.
2. Add salt, garlic powder, rosemary, and
cheese, and mix well. Spread mixture
evenly on prepared baking sheet,
spreading into thin layer to edges of
pan. Bake 1 hour. Remove from oven.
3. Using edges of parchment, lift crackers
from baking sheet and carefully flip
onto second parchment-covered baking
sheet. Peel parchment from top of
crackers, and sprinkle with coarse salt,
if using. Return to oven. Bake 1 hour
more, or until crackers are firm. Remove
4. Score warm crackers into individual
squares and let cool completely
before breaking apart. (Alternatively,
let crackers cool and break into freeform
5. While crackers are cooling, make
roasted olive hummus: Heat oven to
400°F. Toss olives with 2 Tbs. olive
oil, spread on baking sheet, and roast
6. While olives roast, combine chickpeas,
tahini, lemon juice, garlic, and remaining
olive oil in food processor. Process
until smooth and creamy. Add roasted
olives, and pulse 8–10 times, until
olives are chopped into small bits. Transfer
hummus to medium bowl, and chill
2 hours (if you’re pressed for time, you
can skip the chilling). Arrange crackers
on large platter; place bowl of hummus
in center. Sprinkle with parsley and
Per bar: 360 cal; 12g prot; 24g total fat
(3.5g sat fat); 29g carb; 5mg chol; 610mg sod;
12g fiber; 3g sugar
More at betternutrition.com
Visit betternutrition.com and search
“flax and chia seeds” for more information,
including how these two seeds differ and a
recipe for Superfood Nut Butter.
48 • DECEMBER 2019
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