Better Nutrition December 2019

YOUR ULTIMATE RESOURCE FOR NATURAL LIVING 

DECEMBER 2019 

| betternutrition.com 

Happy 

31 Days of 

Giveaways! 

Enter to Win 

Supplements, Cooking 

Courses, Gift Cards, 

& More! 

p. 24 

10 

WAYS TO 

FLOURISH 

in the WINTER 

BATH & BODY 

GIFT GUIDE 

Sweet Treats 

made with monk fruit, 

erythritol, & other 

sugar alternatives 

Eating for 

HEALTHY 

ADRENALS 

Holidays!

Clean, Convenient, 

Ready-To-Drink 

Garden of Life offers convenient, clean, ready-to-drink protein to suit any lifestyle. 

Our plant-based Organic Protein Drinks are Certified USDA Organic, Non-GMO Project 

Verified and provide 21 grams of complete protein along with 5 grams of MCTs. Our Sport 

Dairy Protein Drinks offer 26 grams of complete protein with no synthetic hormones or 

antibiotics and are Non-GMO Project Verified and NSF Certified for Sport. Both drinks 

contain 0 grams of sugar and are available in delicious chocolate and vanilla flavors. 

NON 

GMO 

Project 

VERI F I E D 

nongmoproject.org 

Extraordinary Health Starts With Extraordinary Ingredients

Great Taste High Protein 0g Sugar

december2019CONTENTS/VOLUME 81 | NUMBER 12 

32 

Seasonal 

sugar-free, low-carb 

Pumpkin-Pecan Muffins. 

features 

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, 

and more! 

28 10 Ways to Flourish in 

the Winter 

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. 

26 

Balance your blood 

sugar and ease 

inflammatory skin 

conditions with 

burdock root. 

28 

Shrug off coldweather 

maladies 

with our winter 

wellness arsenal. 

departments 

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 

this month. 

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 

psoriasis symptoms. 

38 HEALTHY TRANSFORMATIONS 

New Lease on Life 

Good health eluded cancer survivor 

Bill Ellis for years—until he tried an 

unconventional approach to healing. 

40 EATING4HEALTH 

Eating for Adrenal Health 

Six foods that are packed with adrenalsupportive, 

stress-busting nutrients. 

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 

Mushroom Appetizer 

Walnuts, mushrooms, rosemary, and 

sage combine to make these tasty bites 

a welcome—and healthy—guest at 

seasonal festivities. 

48 COOK WITH SUPPLEMENTS 

Grain-Free Holiday Crackers 

Fiber-packed chia and flax seeds shine 

in these festive, gluten-free treats. 

2 • DECEMBER 2019

This season, when it comes to 

your immune health: 

or trust Ester-C ® 

The only vitamin C with 

24-hour immune support* 

Don’t take chances. 

Do all you can to support your immune health:* 

Eat healthy, get your rest— and take Ester-C® 

every day.* Taken just once a day, Ester-C® capsules, 

vegetarian tablets and effervescent powder 

packets absorb into your system and stay there 

longer than regular vitamin C to deliver 24-hour 

immune support and potent antioxidant activity.* 

So now more than ever, trust your immune health to 

Ester-C®… Nothing Else Works Like It.* 

One daily dose works for 24-hours.* Non-GMO. Gluten Free. 

Available at health, natural food and vitamin specialty stores. 

, Ester-C ® and The Better Vitamin C ® are registered TMs of The Ester C Company. 

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

AmericanHealthUS.com 

©2019 American Health Inc. | 19-AH-1166

editor’sNOTE 

End of Year 

Stress 

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 

healthier options. 

Wishing you joy and great health this season. Happy 

holidays from everyone at Better Nutrition! 

nbrechka@aimmedia.com 

WHAT’S NEW ON 

BETTERNUTRITION.COM 

Free eBook! 

Nutrient 

Deficiencies: 

Signs & 

Symptoms 

The symptoms 

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 

body naturally. 

Simple & Delicious 

Sheet Pan Meals 

Everything goes on 

a single sheet for a 

one-and-done meal 

with minimal cleanup. 

Let us tempt 

you with our onlineonly 

recipes: 

• 

Sheet Pan 

Eggplant Parm 

• 

Greens & Beans 

(served over rice) 

• 

One-Pan Buddha 

Shrimp Bowl 

• 

Winter Brunch in 

Brussels (eggs, 

Brussels sprouts, 

parsnips, and 

balsamic glaze) 

Sign Up for Our 

Healthy Buzz 

Newsletter 

You’ll receive a 

carefully curated 

list of articles, 

recipes, and product 

giveaways in your 

inbox. 

YOUR ULTIMATE GUIDE TO NATURAL LIVING 

Editor in Chief 

Creative Director 

Executive Editor 

Associate Editor 

Digital Editor 

Copy Editor 

Beauty Editor 

Contributing Editors Vera Tweed, Helen Gray 

Contributing Writers 

Ad Production Coordinator 

Prepress Specialist 

Editorial Offices 

General Manager 

AIM Retail Group 

Integrated Media Sales 

Director – Eastern U.S. 

and International 


Director – Midwest 


Director – Western U.S. 

Retail Development Group 

Director of Retail Sales 

Marketing Designer 

Accounting & Billing 

Nicole Brechka 

Rachel Joyosa 

Jerry Shaver 

Elizabeth Fisher 

Maureen Farrar 

James Naples 

Sherrie Strausfogel 

Jeannette Bessinger, CHHC, 

Jonny Bowden, PhD, CNS, Michele 

Burklund, NMD, Sherron Goldstein, 

Karta Purkh Singh Khalsa, DN-C, 

RH, Chris Mann, Kim Stewart, Lisa 

Turner, Neil Zevnik 

Cossette Roberts 

Idania Mentana 

512 Main Street, Suite 1 

El Segundo, CA 90245 

310-873-6952 

Rob Lutz 

rlutz@aimmedia.com 

970-291-9029 

Kevin Gillespie 

kgillespie@aimmedia.com 

603-305-5106 

Donna Diamond Riekenberg 

ddiamond@aimmedia.com 

818-271-8956 

Candice Smith 

csmith@aimmedia.com 

603-361-5762 

2400 NE 65th Street, Ste. 623 

Fort Lauderdale, FL 33308 

800-443-4974, ext. 702 

Joshua Kelly 

jkelly@aimmedia.com 

800-443-4974, ext. 702 

Judith Nesnadny 

jnesnadny@aimmedia.com 

Yolanda Campanatto 

ycampanatto@aimmedia.com 

ACTIVE INTEREST MEDIA, INC. 

AND SUBSIDIARIES 

Chairman & CEO Andrew W. Clurman 

Senior Vice President, Treasurer, CFO, & COO Michael Henry 

Vice President, IT Nelson Saenz 

Vice President, Audience Development Tom Masterson 

Vice President, Production and Manufacturing Barb Van Sickle 

Vice President, People & Places JoAnn Thomas 

AIM Board Chair Efrem Zimbalist III 

facebook.com/ 

BetterNutritionMagazine 

pinterest.com/ 

bnutritionmag 

twitter.com/ 

betternutrition 

instagram.com/ 

betternutritionmag 

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

Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 

80301; 303-253-6300; fax 303-443-9757. ©2019 Cruz Bay Publishing. All rights reserved. 

Mechanical requirements and circulation listed in Standard Rate and Data Service. The opinions 

expressed by the columnists and contributors to BETTER NUTRITION are not necessarily those 

of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. 

Advertisers and advertising agencies assume liability for all content of advertising and for 

any claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced 

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. 


100% FERMENTED 

GREENS and 

PROTEIN & GREENS 

for easy digestion and maximum nutrition 

All ingredients 100% ORGANIC 

Our organic farms in the beautiful Okanagan Valley produce the highest potency crops 

packed with essential amino acids, minerals, antioxidants, enzymes, and phytonutrients. 

These Whole Earth & Sea crops are 100% fermented. 

Plants, grains, and seeds have a natural barrier to easy digestion called phytic acid. 

Fermentation removes that barrier. The result? Easy digestion and maximum nutritional benefit. 

PROTEIN & GREENS: Available in Organic Tropical 

and Organic Chocolate GREENS: Available in Organic Tropical, 

Organic Chocolate, and Unflavored 

Try it for yourself, and feel the difference! 

wholeearthsea.com

trendWATCH 

JUMP 

AROUND 

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 

lungs, it: 

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 

off dementia. 

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 

bounce lightly. 

GIFT IDEA 

Harbinger Fitness HumanX 

X2 Speed Rope is fully 

adjustable and features 

a spin mechanism for 

enhanced speed and 

control. 

Picking 

a Rope 

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 

customize it. 

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. 


GIVES 

YOUR FACE 

A PICK-ME-UP 

trendWATCH 

Book Reviews 

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. 

www.borlind.com 

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 

2019 

when it needs it the most. 

BEST OF 

SUPPLEMENTS 

AWARD 

WINNER 

* 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. 

QuantumHealth.com 

© 2019 Quantum Health

MAKES 

WRINKLES 

ALMOST 

DISAPPEAR 

Firms, tightens and 

strengthens the skin for a 

smooth, radiant complexion. 


trendWATCH 

Four Holiday Essential Oil 

Diffuser Blends 

Frankincense 

For: Emotional support, spiritual awakening, immune health, stress 

2–3 drops each: Frankincense, myrrh, cinnamon, clove, and orange 

Peppermint 

For: Energy, mental clarity, pain relief, respiratory health 

2–3 drops each: Peppermint, ginger, cinnamon, juniper berry 

Cinnamon 

For: Cold and flu relief, nervous exhaustion, circulation, arthritis 

1–2 drops each: Cinnamon, cardamom, clove, ginger 

Balsam Fir 

For: Mental clarity, energy, happiness, and respiratory health 

2–3 drops each: Balsam fir, black spruce, and eucalyptus 

THINK 

PHOSPHATIDYLCHOLINE 

FOR COGNITION 

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

My formula for a better life. 

“I take Immune Advanced and I never 

dreamed I could feel this good again!” 

- KENDRA R. 

Does your 

formula add 

up to 955? 

- Dan, Founder 

pformulas strengthen your body’s natural defenses.* 

p 

955 

When you are fighting to maintain your strength and wellness, our Immune 

formulas can help. Immune Everyday offers daily support, and 

Immune Advanced provides deep, long-term immune system support.* 

Immune Bac Pro and Immune Vrl Pro are targeted to help when 

your body needs an extra immune boost.* These non-GMO, gluten-free 

955 

WE TEST OUR FINISHED PRODUCTS FOR 

955 TOXIC COMPOUNDS, INCLUDING GLYPHOSATE, 

HEAVY METALS AND ENVIRONMENTAL TOXINS. 

Visit ReddRemedies.com/955 to learn more. 

*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. 

Feel Better. Live Better.

MAKES 

EYES 

LOOK 

YOUNGER 

Counteracts the early formation 

of fine lines and wrinkles 

to give eyes a youthful glow. 


trendWATCH 

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) 

nutritional 

therapist and is 

always getting 

asked by patients 

for recipes that don’t 

include certain 

ingredients—most often 

alternatives for 

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 

Giveaway! 

Win a copy of 

The Guilt-Free 

Gourmet! 

We have 

5 copies 

up for 

grabs. 

Email your 

name and 

address to 

betternutritionfreebie@ 

gmail.com. 

Put “Gourmet” 

in the subject 

line. 

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.

WHAT WE DO 

MAKES A DIFFERENCE. 

CREATING CHANGE AROUND HEMP IN THE MINDS OF MILLIONS 

WASN’T AN EASY TASK BUT, COLLECTIVELY, WE DID IT. 

In the new and emerging hemp CBD market, many 

companies claim to be the best or most trusted, 

and it can be hard to know who to believe or what 

brand to choose. Being industry experts, we know 

it’s more than just the products that matter. That’s 

why, at PlusCBD Oil, what we do is truly different. 

+ US Hemp Authority Certified 

+ Products Studied in Randomized 

Controlled Trials 

+ Generally Recognized as Safe (GRAS) 

Self-Determination 

+ Full Traceability – From Seed to Shelf 

+ Independent Third-Party and DNA Testing 

+ Unparalleled Quality Control 

+ QR Codes on Every Label for 

Increased Transparency 

+ Widest Product Selection Available 

AS FEATURED IN THE 

31 DAYS OF 

giveaways! 

#1 SELLING HEMP CBD PRODUCTS * 

SOLD IN HEALTH FOOD STORES NATIONWIDE 

PLUSCBDOIL.COM I (855) PLUS-CBD (758-7223) 

*SPINS SCAN DATA 

A CV SCIENCES BRAND

trendWATCH 

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 

Passion 

behind the Product 

Rice, Reimagined 

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. 

“We realized 

that growing 

rice organically 

wasn’t enough, 

and that we 

had to rethink 

altogether 

how the world 

grows rice,” says 

Levine. 

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. 

Dramatic Results 

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. 


LESS STRESS - MORE JOY 

WITH SUPERFOOD MUSHROOM MYCELIUM 

SUPPORT YOUR IMMUNITY, REDUCE STRESS AND STAY SHARP 

THIS SEASON WITH HOST DEFENSE ® SUPPLEMENTS.* 

*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.

hotBUYS/NEW & NOTABLE 

Wintertime Essentials 

Stave off colds and flu, combat dark circles, quell inflammation, and more 

The Creamer of 

Your Coffee Dreams 

Step aside, coconut creamer. There’s a new 

kid in town. Elmhurst Hemp Creamers, the 

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 

method that uses just water to separate the 

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 

from Original (unsweetened), French 

Vanilla, Hazelnut, and Golden-Milk. 

Freedom From 

Inflammation 

Inflammation is thought to be at the root of 

most health problems, including joint and 

muscle pain. To help tame it, we like Health 

Thru Nutrition Freedom Softgels. This 

formula boasts a proprietary blend of eight 

ingredients clinically substantiated to combat 

inflammation: curcumin, fish oil, gamma 

linolenic acid (an anti-inflammatory omega-6 

fat), vitamins D and E, hydroxytyrosol 

(the main phenolic component of olive oil), 

astaxanthin (a powerful antioxidant and 

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. 

1 

2 

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. 

4 

3 

5 

Energize With Charcoal 

If you’ve been feeling exhausted from the 

moment you wake up, you may have a 

toxin build-up dragging you down. Yerba 

Prima Activated Coconut Charcoal helps 

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. 


BREATHE BETTER

checkOUT/GUIDE TO CUTTING-EDGE SUPPLEMENTS 

Snooze Tonight 

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. 


checkOUT 

High Intensity. 

Hydration 

INTRODUCING 

THREE HYDRATION 

HEROES 

long lasting, deep 

hydration for refreshed, 

radiant skin 

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 

Did You 

Know? 

Studies show that taking 

magnesium before bed 

can reduce the time 

it takes to fall 

asleep. 

the time it took to fall asleep and increased 

sleep duration. 

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. 

product 

PICKS 

Natural 

Vitality Calm 

Magnesium 

Glycinate 

Capsules 

with 

Lavender & 

Lemon Balm 

Natural 

Factors 

Stress- 

Relax 

Tranquil 

Sleep 

Life 

Seasons 

Rest-ZZZ 

Sleep 

Support 

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.

Nutrition for Kids! 

Give Them the 

Gift of Health 

ChildLife® First Defense is an 

essential during winter. First 

Defense is a unique ChildLife® 

formula developed by Dr. Murray 

Clarke, a renowned pediatrician, 

to help support and strengthen 

your child’s natural defenses 

and immune system. 

childlifenutrition.com 

@childlifeessentials | #moregood

theCBDscoop/USING CBD & HEMP FOR HEALTH & WELLNESS 

Beyond CBD 

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 

these applications. 

Supplement Facts 

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. 


88 FUEL 

(THAT LAST!) 

High-Energy 

Meal Plan 

Turn 1 Dinner into 2 

for Recovery 

Eat to Get 

for Better 

Workouts 

Combined, 

these prizes are 

worth MORE than 

Combined, 

these prizes are 

worth MORE than 

$5k! 

$5k! 

1 

American Health 

Probiotic CD 

2 

Annemarie 

Börlind 

Eye Wrinkle 

Cream 

3 

1-Year 

Subscription to 

NatuRx 

Magazine: 

Better Living 

Through 

Cannabis + 

1 Online 

Course: CBD — the Basics* 

31 

DAYS 

OF 

giveaways! 

Brighten up your 

holidays with our 

annual giveaway 

of vitamins, herbs, 

cookbooks, and 

more! Starting 

Dec. 1st, enter 

daily for your 

chance to win at 

betternutrition.com. 

Registering daily 

increases your odds 

of winning. 

Happy Holidays 

from your friends at 

Better Nutrition! 

8 9 

10 

15 • Vitamin D3 250 MCG 16 

22 

Annemarie 

Börlind 

Orange 

Blossom 

Energizer 

29 

Solgar 

$50 

• Biotin 5000 MCG 

• B-Complex “100” 

Mystery Gift 

Box ($200+ value) 

Essential 

Formulas 

Dr. Ohhira’s 

Probiotics 

ChildLife Essentials 

• Multi Vitamin + Mineral 

17 

23 • Liquid Vitamin C 24 

• Pure DHA Softgels 

• Vitamin D3 Drops 

5-Ingredient Vegan 

30 by Nava Atlas 

31 

1-Year 


Clean Eating 

Magazine: 

Real Food for 

a Healthy, 

Happy Life* 

MyChelle 

Ultra Hyaluronic 

Water Mask 

FOOD: What the 

Heck Should I Cook? 

by Mark Hyman, MD 

SEPTEMBER/OCTOBER 2019 

FUEL YOUR FITNESS WITH FOOD • HEARTY, MAKE-AHEAD SALADS • YOUR 7-DAY HIGH-ENERGY MEAL PLAN • DOUBLE-DUTY MEALS 

Issue 88 • cleaneating.com 

YOUR FITNESS WITH FOOD 

Recipes 36 

Hearty, 

Make-Ahead 

Salads 

YOUR 7-DAY 

MIX ’N’ MATCH 

DOUBLE-DUTY 

MEALS 

FOODS & 

NUTRIENTS 

STRONGER, 

FASTER, FITTER 

BOOST YOUR FOCUS, MEMORY & MOOD 

WITH THESE 5 SUPPLEMENTS 

No purchase necessary. Winners will be 

selected in a random drawing among 

entries received via betternutrition.com 

through December 31, 2019. One winner 

per household. Winners will be contacted 

in January 2020. 

Xlear 

Xylitol and 

Saline Nasal 

Spray and 

Spry Fresh 

Mint Xylitol 

Whitening 

Toothpaste 

Redd 

Remedies 

Immune 

Everyday 


4 

5 

6 

7 

Natural 

Factors 

BioSil 

Vegan 

Liquid 

Capsules 

CV Sciences 

PlusCBD Oil 

15mg Gold 

Formula 

Softgels 

Terry Naturally 

HRG80 Red 

Ginseng Energy 

Mystery Gift 


11 

Emerald 

Health 

Bioceuticals 

Endo Immune 

Online Course: 

12 Whole-Foods, 13 

Plant-Based Cooking* 

Health Thru 

Nutrition 

Naturally 

Freedom 

Softgels 

Two-Month 

Supply 

14 

Garden 

of Life 

Grass Fed 

Collagen 

Beauty 

NOW 

The Essential Gift Case 

American Health 

Ester-C Effervescent, 

18 19 20 21 

1000 mg 

Natural Orange Flavor 

$50 

1-Year 


Yoga Journal 

Magazine* 

25 

Host Defense 

MycoShield Mini Sprays 

26 

• Citrus 

27 

Meyer Lemon & Honey 

28 

• Peppermint 

• Winter Mist 

• Cinnamon 

• Licorice Root 

Quantum Health 

• Cough Relief Lozenges, 

and Bing Cherry flavors 

• TheraZinc Lozenges, 

Blood Orange and 

Elderberry Raspberry 

flavors 

The Mexican Keto 

Cookbook 

by Torie Borrelli 

Mystery Gift 


*Produced and published by 

Active Interest Media, 

Better Nutrition’s parent company.

uncommonHERBS/GET TO KNOW BOTANICALS 

Burdock Root 

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 

polysaccharides. 

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. 

Did You 

Know? 

Researchers at Heilongjiang 

University of Traditional 

Chinese Medicine, in 

Harbin, China, believe 

that burdock improves 

the anti-aging 

processes. 

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. 

Diabetes Remedy 

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. 


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, 

or tinctures. 

product 

PICKS 

MegaFood 

Daily Purify 

Nutrient Booster 

Powder 

Eclectic 

Institute 

Raw Fresh 

Freeze-Dried 

Burdock 

learn more online 

Herb 

Pharm 

Burdock 

Blend 

For links to the studies cited in this article, 

visit betternutrition.com. 

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. 

I CAN’T LIVE WITHOUT IT By Wendy L. 

Experiencing multiple symptoms from severe yeast 

overgrowth: Indigestion, bloating, food sensitivities 

& allergies, leaky gut, joint soreness, no energy, 

uncontrollable sugar cravings, and weight gain. So I 

decided to try this product. It has helped immensely! 

WAKING UP By Pamela P. 

Before Syntol, I was tired, bloated, and depressed. 

Now I’m starting to have more energy, bloating 

going away, and I’m so much happier. 

Learn more about the benefits of Syntol and read reviews from 

real customers at ArthurAndrew.com or call 800-490-1566. 

*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.

10 WAYS 

to 

f l our is 

in the WINTER 

Here’s a complete guide to 

supercharging immunity, 

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. 

Here’s how: 


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 

reported decreased 

anxiety and stress 

levels. So setting 

aside some time 

for yourself, even 

for as little as 5 

minutes per day, 

can do wonders for 

your health. 

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 


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 

the day. 

Product Pick: 

Gaia Herbs Echinacea 

Supreme 

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 

optimal range. 

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, 

visit betternutrition.com. 

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. 


Keep your 

celebration 

sugar-free 

and cut down 

on the carbs 

this year 

with festive 

confections 

made with 

xylitol, 

monk fruit, 

stevia, and 

erythritol 

BY LISA TURNER 

Sweet 

Treats 

f you’re on a Keto or low-carb diet—or just 

I 

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 

sacrificing flavor. 


Pumpkin-Pecan Muffins 

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 

salt. 

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; 

2g sugar 


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 

Serves 4 

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

MOUSSE 

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 

WHIPPED CREAM 

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 



Monk fruit 

is heatstable 

and 

can be used in 

any kind of 

cooking and 

baking. 

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 

cholesterol. 

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 


THE #1 SELLING CURCUMIN BRAND! 

Stronger, More Effective Curcumin 

†† 

Up to 500 

Capsules of 

TURMERIC ^ 

Over 60 scientific studies 

Up to 500 times stronger than turmeric^ 

The ONLY PATENTED curcumin with 

turmeric essential oil containing ar-turmerone 

Absorption up to 700% 

(greater than standard curcumin) 

“ I guarantee you the 

results you deserve 

or your money back!” 

Terry Lemerond, Founder and President 

of Terry Naturally ® products 

Absorbs Better • Works Longer • More Effective^ • Clinically Proven Results 

When it’s your health, count on CuraMed ® ! 

†Occasional inflammation due to exercise or overuse. ††SPINSscan Other Herbal Formula Subcategory Brand Rank; 52 week data ending 9/08/19. 

^ Based on enhanced absorption of CuraMed curcumin versus equivalent weight capsule of unstandardized turmeric containing 2% curcumin. 

*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. 

EuroPharmaUSA.com 

MONEY-BACK GUARANTEE

healthyTRANSFORMATIONS/INSPIRATIONAL SUCCESS STORIES 

New Lease 

on Life 

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 

people”—especially 

the doctors on his 

route, with whom he 

shares formidable 

health research. It’s a 

passion of Bill’s, borne 

out of necessity and 

sheer will to survive 

lifelong health 

challenges, from 

prostate and bladder 

cancer to a broken 

neck. As a farmer, Bill 

and his other family 

members who got 

cancer were unfortunately 

exposed to 

toxic pesticides. But 

Bill took an alternative 

treatment route. 

In August 2018, 

a new facial tumor 

Bill Ellis (shown 

above before 

starting James’ 

program) realized 

his health was falling 

apart. After just 

8 days on James’ 

regimen, Ellis 

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 

health. 

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 


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 

SUPPLEMENTS 

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 

immunity. 

Dr. Ohhira’s Probiotics: 

to help with fungus and 

Candida overgrowth 

with the extra power of 

“post-biotics.” 

DIM-plus by Nature’s 

Way: to support 

hormonal balance by 

helping reduce harmful 

estrogens. 

Selenium: well-known for 

its immune-supportive 

effects. 

Formula 109 by Kyolic: 

anti-inflammatory, 

blood pressure, and 

relaxation support. 

Reg’Activ Detox & Liver 

Health by Essential 

Formulas: increases 

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). 


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 

stress-busting nutrients:: 

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 

) is 

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. 


Stuffed Red Peppers with 

Turkey and Collards 

Serves 4 

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 

FREE eBook! 

ENHANCE 

YOUR 

BRAIN 

POWER 

How to Sharpen 

Your Mental Focus, 

Boost Memory, 

Unlock Creativity, 

& 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 

improves mood. 

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. 

Go to 

betternutrition.com 

to download 

your copy!

naturalBEAUTY/PURE INGREDIENTS FOR SKIN & BODY 

Gorgeous Gifts 

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. 

2 

Deep Steep Organic Bubble Bath 

Grapefruit Bergamot 

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 

body butter. 

3 

Petal Fresh Honey & Coconut Restoring 

Body Butter 

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. 

4 

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 

chemical additives. 

5 

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. 

1 

2 

5 

3 

4 


6 

10 

7 

9 

8 

6 

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. 

7 

MyChelle Dermaceuticals Sun Shield Clear Stick 

SPF 50 

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. 

8 

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!). 

9 

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. 

10 

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. 


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; 

2g sugars 


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 

dietary supplements. 

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 

FOOD COACH 

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 

Stuffed Mushrooms 

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 

chopped 

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. 


Product Spotlights 

Natural Factors Whole Earth & Sea Fermented Organic Greens 

Whole Earth & Sea Fermented Organic Greens from Natural Factors is a 

100% fermented, certified organic plant-based superfood formula! It features 

an organic herb, vegetable, and grass blend grown at Factors Farms and also 

includes medicinal mushrooms for immune support. Protein option (21g) 

also available. 

Bluebonnet Nutrition Targeted Choice Brain Power 

Bluebonnet Nutrition’s Targeted Choice Brain Power formula is a non-GMO vegan cognitive support supplement 

specially formulated to help improve the brain’s proper response to stress and support communication 

between nerve cells. Available in 30 and 60 counts. 

Annemarie Börlind Eye Wrinkle Cream 

This rich cream nourishes the delicate eye area with carrot extract. Valuable organic sesame oil helps 

prevent moisture loss and counteracts dryness lines and crow’s feet, so skin is effectively smoothed 

and has new elasticity. Efficacy and skin compatibility has been scientifically confirmed. Free of 

mineral oil derivatives. Vegetarian. 

Essential Formulas Dr. Ohhira’s Probiotics 

It’s that time of year when rich food, rushed schedules, and stress can wreak 

havoc on your gut health. Give yourself—and your loved ones—the gift of 

better overall health with Dr. Ohhira’s Probiotics, the only 3-Year Fermented 

Food Supplement containing Prebiotics, Probiotics, and Postbiotics! 

. 

Redd Remedies Immune Vrl Pro 

Immune Vrl Pro rapid response formula strengthens the body’s ability to protect and defend itself by 

delivering adaptogens to target stress, along with elderberry and other essential ingredients to support the 

immune and respiratory systems. Non-GMO, vegetarian, and gluten-free. 

Garden of Life Grass Fed Collagen Beauty 

Grass Fed Collagen Beauty brings together the best plant-derived building blocks for beauty and our 

unique grass-fed bovine collagen—Type I (found in hair, skin, and nails) and Type III (found in skin, 

muscles, and blood vessels). These highly absorbable collagen peptides come in a convenient and 

delicious form. Just add to shakes and smoothies. 


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 

Chia-Rosemary Crackers 

with Black Olive Hummus 

Serves 12 

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. 

editor’spick 

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 

Asiago cheese 

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 

from oven. 

4. Score warm crackers into individual 

squares and let cool completely 

before breaking apart. (Alternatively, 

let crackers cool and break into freeform 

pieces.) 

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 

15 minutes. 

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 

serve immediately. 

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. 


Looks like somebody’s been taking their Solgar ® N O . 

7 

They increased their flexibility, mobility, and range of motion. * 

Even better, their joint comfort showed real improvement... in just 7 days. 1 * 

Finally, the next generation in joint comfort, mobility, flexibility, and range 

of motion. * Solgar ® N O. 7 brings together bio-active nutrients that work to 

create a fast-acting approach for occasional “tweaks” and joint stresses 

brought on by exercise, sports, or physical activity. 1 * Start to get back on 

track fast — when stiff joints occasionally say no... Solgar ® N O. 7 says YES! * 

©2019 Solgar, Inc. 

Live Vibrantly. 

THE COMPLETE LINE OF SOLGAR NUTRITIONAL SUPPLEMENTS IS AVAILABLE AT FINE HEALTH FOOD RETAILERS WORLDWIDE. 

FOR STORE LOCATIONS AND ADDITIONAL INFORMATION, VISIT SOLGAR.COM OR CALL 1.800.645.2246 

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. 

5-LOXIN ADVANCED ® is a registered trademark of PL Thomas-Laila Nutra, LLC U.S. Patent #8,551,496 and patents pending. 

*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.

Better Nutrition December 2019

Create successful ePaper yourself

Delete template?

Save as template?