Better Nutrition September2020

YOUR ULTIMATE RESOURCE FOR NATURAL LIVING 

SEPTEMBER 2020 * betternutrition.com 

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BENEFITS OF 

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CONTENTS 

September 2020 / Vol. 82 / No. 9 

46 

This Healthy 

Chicken Pad 

Thai is long on 

protein and 

fiber and short 

on calories. 

departments 

6 NEWSBITES 

Why You Should Go Organic 

It’s better for you—and the planet. 

10 PASSION BEHIND THE PRODUCT 

Snack On! 

Why LesserEvil is the last word in 

tasty and delicious indulgences. 

CLICK ON 

THIS! 

RESOURCES & 

REFERENCES 

For links to studies 

cited in our articles 

and other helpful 

sites and books, visit 

betternutrition.com. 

26 

32 

36 

features 

The Secrets of Becoming 

Stress-Hardy 

It’s easy to become overwhelmed by all the 

new tensions we’re facing, but these four simple 

strategies can help you feel calmer and more 

centered as you face the pressures of modern life. 

Back To School Online 

Distance learning provides its own unique 

set of challenges for young scholars. Here’s 

a roundup of essential tips and tricks—plus 

must-have supplements—to keep kids happy 

and healthy in this brave new world of learning. 

How to Eat After a Heart 

Attack 

Prevention is the best medicine—especially when 

it comes to preventing a second heart attack. 

Holistic cardiologist Steven Masley, MD, offers 

dietary advice gleaned from his years of clinical 

experience that can help enhance recovery and 

protect the heart from further damage. 

12 IN THE SPOTLIGHT 

Food for the Soul 

Author Leah Vanderveldt on the 

spiritual side of eating and wellness. 

14 HOT BUYS 

Healthy Fall Finds 

Natural products we’re excited about. 

16 CHECK OUT 

How to Benefit from Calcium 

Supplements 

This key mineral works better with a 

little help from its friends. 

18 ASK THE NATUROPATHIC DOCTOR 

Antiviral Herbs & Vitamins 

The best immune-boosting nutrients. 

22 NATURAL BEAUTY 

Witch Hazel: A Skin-Healing 

Wonder 

The ancient secret to radiant skin. 

40 ASK THE NUTRITIONIST 

6 Must-Know Benefits of Eating 

Seasonally 

The foundation of a healthful diet. 

42 EATING4HEALTH 

Amino Acids 

Why you need them and where to 

find them. 

44 HEALTHY DISH 

A Better (Mini) Burger 

Delicious light-and-lean sliders. 

46 RECIPE4HEALTH 

The Skinny Secret 

A high-protein, low-calorie take on 

Chicken Pad Thai. 

48 COOK WITH SUPPLEMENTS 

A Honey Like No Other 

Sweeten up your life with Manuka. 

FREE eBOOK! 

Be Well: Immune- 

Boosting Foods, 

Recipes, & Herbs 

Here’s a way 

to make the 

munchies support 

your immune 

system—and fight 

the Quarantine 

15—with five easy, 

healthy treats 

for any occasion. 

Plus, learn about 

the seven things 

that weaken your 

immune system, 

and read up on four 

immune-fortifying 

herbs you’ll want 

to take. 

NEW! 

EDITORS’ BLOG 

We’re answering 

questions and sharing 

natural solutions for 

everyday wellness. 

New blogs monthly, 

including Guest 

Editor posts from 

leading-edge health 

experts such as Jonny 

Bowden, PhD, RD. 

SIGN UP FOR OUR 

NEWSLETTER 

Receive timely 

articles, recipes, 

eBooks, and exclusive 

giveaways in 

your inbox weekly 

with our newsletter 

Healthy Buzz. 

Photo: (cover) adobestock.com ; (this page) Megan Olson 

2 • SEPTEMBER 2020

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EDITOR’S * LETTER 

Taking Time 

for You 

Has your life been turned upside down 

since the pandemic began? Most of us 

have been forced to adapt to a radically 

new way of living. Plans have gone 

out the window. Work has changed 

or, in many cases, has ended altogether. 

Socializing is awkward and tricky. And 

there seems to be no end in sight. It’s 

no wonder so many of us are struggling 

with stress, depression, and anxiety. 

Taking care of yourself is more 

important than ever. If there’s a theme 

to this issue, I think it’s that—self-care. 

Chris Mann’s interview with wellness 

expert Leah Vanderveldt, author of 

Magical Self-Care for Everyday Life, 

illustrates this so well. As you’ll read on 

p. 12, Vanderveldt “sprinkles conscious 

and soulful eating with a bewitching 

blend of earthy and otherworldly 

self-care ingredients.” I especially like 

her breathwork tips. I did one of her quick 

exercises just now, and it definitely 

helped me feel more centered and calm. 

One of the other standout articles 

in this issue as it relates to self-care is 

“The Secrets of Becoming Stress-Hardy” 

on p. 26 by Melissa Diane Smith. 

Blending her own experience with 

research, Smith developed four 

stress-relief techniques to help diffuse 

anxiety, tension, and other challenges. 

When I’m feeling overwhelmed, 

I take an extra magnesium capsule, 

something Smith covers in her article. 

If I feel stressed right before bed, 

the magnesium does the trick and 

I’m able to fall asleep. 

I hope all of the articles in this issue 

give you new ways to care for your mental, 

physical, and spiritual health. 

Be well! 

nbrechka@aimmedia.com 

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Our Writers 

Meet the passionate 

people behind this issue 

of Better Nutrition! 

Jeannette Bessinger, CHHC, is an 

award-winning educator, author of multiple 

books, and a real food chef. She’s helped 

thousands of people make lasting changes 

to unhealthy habits. jeannettebessinger.com 

Jonny Bowden, PhD, CNS, is a boardcertified 

nutritionist and the bestselling 

author of 15 books, including The 150 

Healthiest Foods on Earth and Living 

Low Carb. jonnybowden.com 

Emily A. Kane, ND, LAc, has a private 

practice in Juneau, Alaska, where she lives 

with her husband and daughter. She is the 

author of two books on natural health, 

including Managing Menopause Naturally. 

dremilykane.com 

Chris Mann is a California-based wellness 

writer and interviewer with 20 years’ experience 

in natural health publishing. He is also an entertainment 

author and podcaster. ChrisMann.tv 

Megan Olson is a Phoenix-based certified 

nutrition practitioner and the founder of 

Skinny Fitalicious. She has been featured in 

Shape magazine, Women’s Health, and more. 

skinnyfitalicious.com 

Melissa Diane Smith, Dipl. Nutr., 

is a holistic nutritionist who has 25 years 

of clinical experience and specializes in 

using food as medicine. She is the author 

of Going Against GMOs and other books. 

melissadianesmith.com 

Kimberly Lord Stewart is an awardwinning 

journalist who has worked for 

leading natural product publications since 

1996. She’s the author of Eating Between 

the Lines. eatingbetweenthelines.net 

Sherrie Strausfogel has been writing 

about natural beauty for more than 20 years. 

Based in Honolulu, she also writes about 

spas, wellness, and travel. She is the author 

of Hawaii’s Spa Experience. 

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. lisaturnercooks.com 

Vera Tweed has been writing about 

supplements, holistic nutrition, and fitness 

for more than 20 years. She is the editorial 

director at Natural Health Connections and 

author of Hormone Harmony. veratweed.com 

Neil Zevnik is a private chef specializing 

in healthy cuisine, with clients who have 

included Jennifer Garner, Charlize Theron, 

and the CEO of Disney. neilzevnik.com 

YOUR ULTIMATE GUIDE TO NATURAL LIVING 

Editor in Chief 

Creative Director 

Executive Editor 

Associate Editor 

Digital Editor 

Copy Editor 

Beauty Editor 

Contributing Editors 

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Editorial Offices 

Publisher 

& East Coast Sales 

Integrated Media Sales 

Director, West Coast 

Director of Retail Sales 

Senior Brand Marketing 

Manager 

Marketing Designer 

Accounting & Billing 

Nicole Brechka 

Rachel Joyosa 

Jerry Shaver 

Elizabeth Fisher 

Maureen Farrar 

James Naples 

Sherrie Strausfogel 

Vera Tweed, Helen Gray 

Jonny Bowden, PhD, CNS, Jeannette 

Bessinger, CHHC, Emily A. Kane, 

ND, LAc, Chris Mann, Megan Olson, 

Melissa Diane Smith, Kimberly Lord 

Stewart, Lisa Turner, Neil Zevnik 

Kim Hoff 

Joy Kelley 

Idania Mentana 

512 Main Street, Suite 1 

El Segundo, CA 90245 

310-873-6952 

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BETTER NUTRITION, ISSN #0405-668X. Vol. 82, No. 9. Published monthly by Cruz Bay Publishing, 

an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; 

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4 • 

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NEWS*BITES 

BY VERA TWEED 

WHY YOU 

SHOULD GO 

ORGANIC 

Nutritious and sustainable, 

organic food is better for 

you—and the planet. 

Many people choose organic food to lessen 

their exposure to synthetic pesticides 

and fertilizers, but there are many 

more benefits to this wholesome way 

of eating. Health-wise, organic crops 

contain more concentrated nutrients 

than conventional crops, so they’re 

better for you. Plus, organic farming 

methods protect and enhance our 

environment, making our food supply 

more sustainable, diverse, and secure. 

“What happens on organic farms 

has a synergistic impact,” says Jessica 

Shade, PhD, Director of Science Programs 

at The Organic Center, a nonprofit 

educational and research organization. 

Organic farming makes the soil richer, 

more resilient to climate change, 

and capable of absorbing and retaining 

more carbon monoxide from the 

atmosphere. And organic farmers 

grow a much greater variety of crops, 

which helps us develop more diverse diets 

while also enabling essential pollinators, 

such as bees and birds, to thrive. 

“Organic farms have almost twice as 

many pollinators as conventional farms,” 

says Shade. 

Health Benefits 

A review of 35 different studies, 

published in the journal Nutrients, 

compared the health of people who 

regularly eat conventional produce with 

those who eat a mostly organic diet. 

Organic consumers 

suffered from 

less infertility, and 

pregnant women who 

ate organic experienced 

less preeclampsia 

and their babies 

had fewer birth defects. 

Children who ate 

a mostly organic diet 

had fewer allergies 

and ear infections, and 

adults were less likely to be overweight 

or to develop serious health issues, 

including heart disease, diabetes, 

stroke, or non-Hodgkin’s lymphoma. 

Nutritional Content 

An analysis of more than 300 studies 

found that when compared to 

conventionally grown crops, organic 

plant foods contain: 

did you know ... 

Organic farms grow flowers 

and other plants just to 

attract pollinators such as 

bees, as well as lady bugs 

and other beneficial insects 

that eat harmful bugs. 

69% more flavanones 

51% more anthocyanins 

50% more flavonols 

28% more stilbenes 

26% more flavones 

19% more phenolic 

acids 

And it’s not just veggies. When 

compared to conventional meat and 

milk, organic versions have been 

found to contain more beneficial 

omega-3 fats and antioxidants. 

In addition, organic meat contains 

less cholesterol, and organic milk 

contains more minerals. 

For more information, visit organic-center.org 

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People who walk significantly 

more steps each day live 

longer, according to a study that 

tracked nearly 5,000 people for a 

decade. More specifically, researchers 

compared the lifespans of Americans 

who were age 40 or older at the outset 

and took no more than 4,000, 8,000, 

or at least 12,000 steps daily. Compared 

to people taking 4,000 or fewer daily 

steps, risk of death from any cause 

was 50 percent lower for those taking 

8,000 daily steps and 65 percent 

lower for 12,000 daily steps. 

Steps can be measured with 

pedometers, smartwatches, fitness 

bands, or the Apple Health app on 

iPhones and the Google Fit app 

on Android phones. 

8 • SEPTEMBER 2020 NEWS*BITES 

UBIQUINOL 

Relieves Fatigue 

Ubiquinol is the active form of 

CoQ10, a nutrient used by cells to 

produce energy. While many studies 

have shown that it can help people 

with heart failure, a new study 

in Japan found that Ubiquinol 

supplements can also revitalize 

energy in healthy middle-aged 

people who experience fatigue. 

In a group of 60 people, researchers 

compared the effects of 100 or 150 mg 

of Ubiquinol daily to a placebo during 

a 12-week period. They measured 

blood levels of the nutrient and 

surveyed participants’ energy levels 

during and after a series of challenging 

mental tests. They found that both 

doses of Ubiquinol raised blood levels 

of the nutrient and significantly 

enhanced energy. The study was 

published in the journal Nutrients. 

FISH AND FISH OIL 

REDUCES BRAIN DAMAGE FROM 

AIR POLLUTION 

Air pollution makes the brain shrink faster with age, but the omega-3 

fats in fish and fish oil can counteract the effect. In a study of 1,315 

women with an average age of 70 who lived in polluted areas, brain 

scans showed that those with the highest blood levels of omega-3s 

suffered the least brain shrinkage. Although 

individual needs vary, eating salmon, 

sardines, or other omega-3-rich fish several 

times a week—or taking 1,000 mg or more of 

fish oil or vegan omega-3 supplements—can 

usually get blood levels into a healthy range. 

Photos: adobestock.com

PASSION BEHIND THE PRODUCT * 

companies fostering personal & global well-being 

Snack On! 

Charles Coristine, owner of LesserEvil, left his Wall Street job to 

buy this boutique snack company—and the world is a sweeter 

(and cleaner) place because of it. 

BY NEIL ZEVNIK 

There was a time not so long ago when 

“snacking” was a dirty word. If you 

were someone who “ate healthy,” you 

eschewed all of those between-meal 

indulgences that were most likely 

fried in some unhealthy oil and/or 

loaded with sugar and preservatives. 

Unfortunately, sensible options were 

few and far between—and their flavor 

often left a lot to be desired. 

But then attitudes changed. Nutritional 

information became more available. 

“Grazing” became a viable dietary habit. 

And a wide panoply of healthy and tasty 

snacks inundated store shelves. 

So the question now becomes not 

which snacks are genuinely healthy, 

but which ones make the greatest 

contribution to personal and planetary 

welfare? Enter Charles Coristine and 

his LesserEvil brand. 

When Popcorn and 

Meditation Merge 

Coristine left behind a successful career 

on Wall Street to dive into a whole new 

world when he bought boutique snack 

company LesserEvil. Focused on organic 

popcorn and inspired by his meditations 

at a holistic nutrition retreat, he conceived 

of a laughing Buddha as the perfect 

packaging guru for his brand. 

“The gurus on our packages represent 

our curiosity around our existence 

and interconnectedness,” Coristine 

says. “We want to endorse a holistic 

message of universal tolerance, love, 

and peace. We believe that there is 

a guru in each and every one of us. 

People love the playful and universal 

messaging, they care about organic, 

and they care about what they put 

into their bodies. ” 


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Optimal Health 

“Our mantra around food is that we 

would not put anything in our snacks 

that we wouldn’t feed our own 

children,” says Charles Coristine of 

his LesserEvil brand. 

So Coristine set out to source only the 

best ingredients he could find. For sound 

reasons. “They actually taste better and 

are better for you and your family,” he 

says. “Our mantra around food is that 

we would not put anything in our snacks 

that we wouldn’t feed our own children.” 

That means organic of course. 

But it also includes no GMOs, no 

refined sugars or salts, no vegetable 

or hydrogenated oils, no antibiotics or 

hormones, no preservatives, and no 

artificial colors or flavors. 

All of which would mean nothing 

without flavor. “It’s all about the oils,” 

says Coristine. You can feel the difference 

organic coconut oil, avocado oil, and 

ghee make. It comes down to the 

experience of eating and how you feel 

afterwards. Does it make you feel light 

and fulfilled, or heavy and guilty?” 

It’s About More Than Healthy 

Snacking 

Not content with just creating splendid 

snacks, LesserEvil wants to make a 

contribution to improving the world in 

other ways as well. Organic ingredients, 

sustainable sourcing, energy-saving 

initiatives, and biodegradable packaging 

are just a few of their contributions to 

the welfare of the planet. And they even 

compost most of their factory waste. 

Because for Coristine, LesserEvil 

is as much a way of life as a business. 

“I think, if you believe in your heart, 

all-in conviction is a very powerful 

thing,” he says. “This is our recipe for life: 

super-clean ingredients and dynamite 

taste, for what we hope is a down-anddirty 

smash-em-up beautiful life.” 

CRUNCH 

ON THIS! 

First heavenly 

popcorn, now 

Paleo and Egg 

White Puffs in a range of 

tasty flavors. And when you want 

something sweet to sink your teeth 

into, try LesserEvil’s scrumptious 

mini cookies in Almond Butter 

Chocolate Chip and Snickerdoodle. 

Many of the products are compatible 

with common dietary restrictions, 

including dairy-free, vegan, Paleo, 

and more. 

The Institute for Natural Medicine 

is pleased to offer a FREE online 

learning series with hands-on, 

mini-sessions from naturopathic 

medicine’s leading experts. 

Nutrition & Diet Remain 

Your Best Medicine 

Denise Long, ND discusses the cleanseelimination 

approach, an anti-inflammatory 

diet and how to find the right food choices for 

your best health. 

Crane Holmes, ND shares an overview of 

special diets and the microbiome and why you 

might benefit from changing your daily eating 

choices. 

The Radical Impact of 

Movement & Exercise 

Michelle Simon, ND inspires you to bring 

movement to your life and shows easy-to-learn 

exercises to keep you in shape and well. 

Mark Heisig, ND teaches novel physical 

medicine approaches that address chronic 

pain and explores effective approaches to 

post-concussion syndrome. 

the Mind-Body Connection 

Nicola Dehlinger, ND explains why mind-body 

medicine is essential to healing and offers 

techniques to connect you to your best self. 

Visit

IN THE SPOTLIGHT * 

stay-healthy secrets from leading experts 

Food for the Soul 

Nutrition writer and wellness expert Leah Vanderveldt looks 

at the spiritual side of eating and wellness in her latest book, 

Magical Self-Care for Everyday Life. 

BY CHRIS MANN 

As the author of several forwardthinking 

cookbooks, including 2019’s 

The CBD Kitchen, Leah Vanderveldt 

has long known that nourishment 

extends significantly beyond the 

physical to the mental, emotional, 

and even the enchantingly spiritual. 

Her latest book—Magical Self-Care 

for Everyday Life: Create Your Own 

Personal Wellness Rituals Using the 

Tarot, Space-Clearing, Breathwork, 

High-Vibe Recipes, and More—sprinkles 

conscious and soulful eating with 

a bewitching blend of earthy and 

otherworldly self-care ingredients. 

“Magical self-care means connecting 

to your intuition to take care of yourself 

holistically,” she says. “It uses mystical 

and everyday tools and practices to 

get you in touch with your core self 

and inner wisdom. It’s about adding 

a little fun, mystery, and magic to your 

wellness routine.” 

For Vanderveldt, who embraces 

alternative therapies ranging from reiki 

to herbalism to astrology, this expanded 

approach to wellness meaningfully 

augments her primary self-care habits 

of getting enough sleep, drinking a lot of 

water, and eating well. “I think intentional 

rituals can enhance and make us more 

mindful of the routine things we do to 

care for ourselves anyway,” she says. 

“For example, before sleep I like to wind 

down with an herbal infusion and some 

breathwork. I infuse my drinking water 

with crystals as a way to make hydrating 

more exciting. And when I prepare a 

meal for myself, I think of how I want to 

feel and channel that into my cooking. 

Adding these intentional elements 

makes these things feel special and 

brings me into the present moment.” 

Win a copy of Magical Self-Care for Everyday Life! We’re giving away 

5 copies. Email your name and address to betternutritionfreebie@ 

gmail.com. Put “Self-Care” in the subject line. 

Photo: Diana Zapata 


Everyone Wants to Know … 

BN: What are some key ways to get practical 

with magic in the kitchen? 

LV: First, ingredients. So many plants have magical 

properties. It’s worth doing a quick search on herbs 

and plants that you want to use in your cooking and 

just seeing if they have any lore behind them. Basil is a 

great herb for abundance, for example, and just knowing 

that as you’re cooking with it can be a little magical. 

Second, set an intention for your meal. Beyond it being 

cooked well and tasting good, your intention could be, “I 

want to feel really supported and calm as a result of eating 

this dish.” As you prep and stir, think of your intention. 

BN: Why is it helpful to embody the four seasons? 

How can we do that with food this fall? 

LV: Nature is such a good mirror for us. It subtly 

prompts us to change our rhythms and get a balance of 

everything throughout the year. In the fall, we get foods 

that want to be roasted and turned into soups and 

stews—we’re being encouraged to warm ourselves from 

the inside out as the weather gets colder. As the harvest 

comes in and the leaves begin to fall, we’re asked to 

turn toward our homes and ourselves a little bit more 

and reflect on what we’d like to shed. The grounding, 

warming, sweet foods of fall help to steady and support 

us as we go through this transitional time of year. 

BN: How can the tarot factor into daily self-care? 

LV: I use it as a daily check-in. If something’s on my 

mind or I’m feeling a little off, I’ll ask the tarot about 

it or just come to my deck with an open mind and 

pull a card. I journal about whatever comes up. The 

tarot is an intuitive tool, but it also helps you get to 

know yourself better, which is key to finding self-care 

that really nourishes you. You can also ask the cards: 

What kind of self-care would best support me today? 

How would my mind feel cared for? My body? My heart? 

BN: Which high-vibe recipes help ground your 

favorite magical rituals? 

LV: I love a hearty stew or lentil dish after a breathwork 

practice. There’s a specific type of breathwork that 

involves deep, continuous breathing for 30 minutes at a 

time. The experience is challenging but transformational. 

I find that I need something really filling and comforting 

to eat afterward to ground down. Breath represents 

the air element, and lentils are from the earth, so they 

balance each other out nicely. It helps me come back 

to Earth and feels cozy. 

BN: What goes into The Empress Breakfast? 

LV: I love making toast that feels a little fancy. I found 

myself doing my daily tarot check-in over breakfast and I 

decided to make a meal as a tribute to one of my favorite 

cards—The Empress (a tarot card symbolizing abundance, 

receptivity, and self-worth). I use fresh ricotta, roasted 

squash, basil, olive oil, and pomegranate seeds—which 

is the Empress’s signature fruit. 

BN: What role does breathwork play in 

our healing? 

LV: It’s one of our most accessible wellness tools—it’s 

free, simple, and holistically cleansing. It can physically 

cleanse the body, but it helps emotionally and spiritually 

cleanse too. As the parent of a one-year-old, my days 

feel busy and a little all over the place. But I can always 

make time to breathe. I like to do a six-count inhale and 

six-count exhale four times in a row. In a minute I feel 

calmer and more connected to myself. 

I do longer breathwork sessions (like I mentioned 

above) that help with emotional release. Breathwork is 

connected to the idea that unprocessed emotions are 

stored in the body, and when we engage the breath in a 

way that activates the whole body, we’re able to get into 

those stuck places and release them. When I find myself 

feeling really tense and overwhelmed, I know it’s time to 

do a long breathwork practice. 

BN: How has embracing the feminine in you 

changed your life? 

LV: I’m not burnt out all the time, I feel more creative, 

and it’s given me the strength to do what I really love 

and do it in a way that feels good. We’re so encouraged 

to be on, doing, and productive all the time, but that 

needs to be balanced by quiet, space, connection, and 

softness. It’s an ongoing process, but it’s helped me 

balance my nervous system and feel more grounded 

throughout my day. 

BN: How can eating well help cultivate a kinder 

relationship with oneself? 

LV: It’s about finding what feels good for you and your 

body. I think we get caught up in trying to eat a certain 

way or eat certain things because they’re “good” for 

us. But I think there’s an element of listening to what 

our bodies need and want that’s really important to 

our emotional and physical health. Balance is where 

the kindness lies—not being too rigid about your food 

while also giving yourself everything you need to thrive. 

SEPTEMBER 2020 • 13

HOT BUYS * 

Meet Your 

Come Clean 

Immune Team Clean, clarify, and 

Take your immune revitalize your skin 

health to the next level anytime, anywhere 

with Ancient Nutrition’s with Desert Essence Facial 

line of immune health Cleansing Pads . There are 

supplements. These three new varieties 

new formulas feature to try: Cucumber & Aloe 

hand-selected, bodyready, 

helps cool and calm 

and active irritated skin; Cannabis 

ingredients, fortified with Sativa & White Ginger 

the hardy probiotic helps smooth, tone, 

strain Bacillus subtilis. and nourish skin; and 

The blends are also Pineapple Enzyme helps 

designed to support remove dead skin 

gut-related immunity. cells to reveal softer, 

Choose from Vitamin C + smoother skin. All the 

Probiotics; Zinc + Probiotics; pads contain skinbalancing 

Echinacea + Astragalus; and 

witch hazel. 

Elderberry + Probiotics. 

new & notable 

Healthy Fall Finds 

From yummy elderberry gummies to skin-brightening cleansing pads, may 

we present our favorite new products of the month. 

Give It a Shot 

Mushrooms and 

adaptogenic herbs 

make a powerful 

health-boosting duo 

in Four Sigmatic Wellness 

Shots. These shelf-stable 

shots are super easy 

to use: just twist and 

sip. Pick from Adaptogen 

Focus with Lion’s Mane; 

Adaptogen Immune Support 

Elderberry with Chaga; and 

Adaptogen Beauty with 

Tremella. Try starting 

your day with Focus, 

then try caffeine-free 

Immune Support midday, 

and end with Beauty. 

Enjoy the Sweet Life 

Kick sugar, keep candy. 

That’s the tagline for 

Smart Sweets, a company 

dedicated to making 

delicious candy you can 

feel good about. Their 

chewy, berry-flavored 

Sweet Fish candies taste 

even better than the 

conventional brand— 

and they are infinitely 

healthier. They feature 

plant-based ingredients 

and are free from 

sugar alcohols, artificial 

sweeteners, and added 

sugar. Just 3 grams of 

sugar per bag. 

It’s the Berries 

Black elderberry has 

been used for centuries 

in traditional herbalism 

for immune support. 

Gaia Herbs Elderberry 

Gummies are a tasty way 

to reap the benefits of 

this immune-fortifying 

berry. These vegan, 

gluten-free chews 

are made from real 

fruit. The elderberries 

are hand-picked 

and hand-harvested. 

They’re available in 

three varieties: Everyday 

Elderberry; GaiaKids Everyday 

Elderberry; and Black 

Elderberry Extra Strength.

16 • SEPTEMBER 2020 CHECK OUT * 

guide to cutting-edge supplements 

How to Benefit from 

Calcium Supplements 

We all know that calcium helps build strong bones, 

but there’s a lot more to it than that. 

Calcium for bone health is one of the 

most widely doctor-recommended 

supplements, but conventional advice 

to take it typically omits a few important 

facts. Too much supplemental calcium, 

as well as too little, can be detrimental 

to your health. And it doesn’t work 

alone. Calcium needs a few other 

important nutrients—magnesium, 

vitamin D, and vitamin K 2 

—to deliver 

its rightful benefits. 

Calcium and Magnesium 

These two minerals need to be balanced 

because they work together in the human 

body. For example, calcium excites 

nerves and makes muscles contract, 

while magnesium calms nerves and 

makes muscles relax. Calcium is used in 

blood clotting, while magnesium helps 

to prevent dangerous clots. 

Too much calcium in relation to 

magnesium leads to an exaggerated 

and lingering stress response in 

nerves, muscles, and hormones. 

BY VERA TWEED 

Such an imbalance can also raise levels 

of chronic inflammation and is linked 

to heart disease, diabetes, some cancers, 

chronic obstructive pulmonary disease, 

depression, cognitive problems, and 

premature death. And this type of 

imbalance is rampant. 

During the past few decades, studies 

have suggested that the optimum ratio 

of calcium to magnesium is under 

2:1—at least 250 mg of magnesium 

with 500 mg of calcium, as an example. 

But the typical American consumes a 

ratio of 3:1—too little magnesium in 

relation to calcium. 

Since the late 1970s, the amount 

of calcium in American diets has 

increased more than twice as much 

as magnesium because calcium—but 

not magnesium—is added to many 

processed foods. A rise in chronic 

diseases parallels this trend. 

The Calcium, Vitamin D, 

Magnesium Trio 

Vitamin D is recognized as being 

essential for the absorption of calcium, 

as well as overall health. And vitamin 

D supplements have gained popularity 

in recent years, especially as we spend 

more time indoors, so our bodies 

produce less of the “sunshine vitamin.” 

But without adequate magnesium 

intake, vitamin D cannot become fully 

active in the human body, and even high 

doses may not correct a deficiency. 

Garden of Life 

Living Calcium 

Advanced 

Nature’s 

Answer 

Marine Based 

Cal-Mag 

New Chapter 

Bone Strength 

take care 

Slim Tabs 

Photo: adobestock.com

In addition, high-dose vitamin D 

supplements—often taken today—can 

severely deplete magnesium, creating or 

worsening an imbalance with calcium. 

A balanced combination of these 

nutrients provides optimum benefits. 

While calcium alone does not reduce 

fractures in older people, studies 

have found that a combination of 

vitamin D and magnesium has reduced 

the incidence of fractures, Alzheimer’s 

disease, and death. 

How to Get Enough 

Calcium—But Not Too Much 

Experts recommend 1,000 mg of calcium daily for adults, and 1,200 mg daily 

for women over 50 and men over 70. These refer to total intake from food 

and supplements, not supplements alone. 

To identify the right amount of supplemental calcium for you, calculate 

the amount of calcium in your diet. If you fall short, take supplements to fill 

the gap. For example, if you need 1,000 mg and your diet provides 700 mg, 

supplement with 300 mg. 

To get the full benefits, also take these nutrients that work with calcium: 

MAGNESIUM: Most Americans are deficient. To maintain a balance with calcium, 

the daily requirement would be at least half of your optimum calcium 

intake: 500 mg of magnesium for women up to age 50 and men up to age 

70, and 600 mg after that. 

VITAMIN D: Daily recommended amounts are 600 IU (15 mcg) for adults up 

to age 70 and 800 IU (20 mcg) thereafter, assuming you get minimal sun 

exposure. Use supplements to make up any shortfall in your diet or get a 

vitamin D blood test and take enough to achieve optimum blood levels. 

VITAMIN K 2 

: There is no set recommendation for daily intake of vitamin K 2 

, 

and studies have used a range of doses. Research supports 180 mcg daily 

of the MK-7 form and 1,500 mcg daily for the MK-4 form. 

How to Calculate Amounts of Calcium, Magnesium, 

and Vitamin D in Your Diet 

To track the amount of calcium, magnesium, and vitamin D in your typical 

meals, snacks, and beverages, use a website or app such as: 

myfitnesspal.com: website and app 

mynetdiary.com: app 

Calcium and Vitamin K 2 

Studies show that high levels of calcium 

can promote heart disease through 

calcification and stiffening of arteries. 

Vitamin K 2 

can prevent and possibly 

reverse these conditions, enabling calcium 

to be better utilized for bone health and 

other functions, without the risks. 

The richest food source of vitamin 

K 2 

is natto, a Japanese fermented soy 

food, but other foods are not likely to 

provide adequate amounts. Studies have 

found that two forms of the vitamin 

are effective: MK-4 and MK-7. Supplements 

may contain one or both forms, 

and the vitamin is sometimes combined 

with other nutrients in formulas for 

bone health. 

Click It 

Visit betternutrition.com for 

more articles about calcium, 

including: 

Can You Take Too Much Calcium? 

betternutrition.com/featuresdept/can-you-take-too-muchcalcium 

Calcium Myths and Facts 

betternutrition.com/checkout/ 

calcium-myths 

Photo: adobestock.com 

Although free food-tracking versions of these are available, you may need 

to use a paid version to track specific nutrient intake. However, once you get 

a sense of where you stand, you won’t need to continually track individual 

nutrients unless you make significant changes in your diet. 

Eating for Bone Health 

betternutrition.com/diet-andnutrition/7-high-calcium-foodsfor-bone-health 


ASK THE NATUROPATHIC DOCTOR * 

answers to your health questions 

Antiviral Herbs & Vitamins 

Key supplements you need for optimum immune health. 

BY EMILY KANE, ND, LAC 

QWhat if there is a second wave of COVID-19 

this fall? What can I do to reduce my risk 

of getting ill with COVID, or any other viral 

infection? 

The best approach to health, always, is 

to avoid getting sick. In case that sounds 

sassy, what I mean is that health is a 

force that requires tending. Don’t take it 

for granted! If you read my column you 

know I stress eating good food, practicing 

good sleep and hygiene habits, drinking 

water, getting exercise—the basics. Your 

body/mind/spirit require tender loving 

care and a good deal of maintenance. 

Invest in your self-care, and make good 

choices, as often as possible. 

We do know that COVID-19 usually 

causes mild symptoms unless you have 

underlying health weaknesses. The more 

“co-morbidities,” the more vulnerable 

you are. Many of these health-slaying 

conditions are preventable (clogged 

arteries, chronic bronchial infections, 

diabetes). Making more informed 

choices now can help restore, and 

preserve, your precious health. 

For one thing, make sure you’re 

getting adequate sleep, which can 

increase your resistance to all infections. 

Less than seven hours of sleep a night 

over time will inhibit your production 

of natural killer (NK) cells—potent 

white blood cells that fight disease. 

Sleep also allows melatonin to be 

released into the body, which supports 

immune function and helps control 

inflammation in viral infections via 

its antioxidant properties. 

And wear a mask when you go out in 

public. Why should we still be wearing 



ASK THE NATUROPATHIC DOCTOR 

masks when in crowded spaces? Because 

of asymptomatic spreading of COVID-19 

and many other viral illnesses. Seriously 

ill people are likely contagious for at least 

10 days after symptoms appear. Even 

people with mild cases can be contagious 

for several days. 

DIY Herbal Hacks 

Studies of COVID-19 have given us some 

useful information about preventing and 

containing viral outbreaks. Suppose, 

for instance, we could kill the virus in 

the nose and throat before it became 

established? Maybe we can. Consider 

making an antiviral nose and throat spray 

Viruses 101 

Viruses are tiny, 

using well-established herbs that 

have antiviral activity: 

as you know, and 

astragalus, licorice, 

do their dirty work did you know ... elderberry, and 

inside cells. As 

opposed to bacteria, 

which are much 

larger and infect the 

space outside our cells, 

viruses penetrate into 

our cells, co-opting 

replication machinery 

and multiplying like 

Our bodies have a built-in 

natural antiviral mechanism. 

It’s called fever. In 

general, a mild fever for 

a few days is the perfect 

solution for burning out 

a virus. 

eupatorium. Mixing 

one or a few of these 

tinctures with a saline 

or xylitol spray is a 

convenient way to 

help keep viruses from 

becoming established 

in your body. Or you 

could enjoy steam 

crazy. This stealth destruction can 

make us feel achy all over, as though 

we were hit by a proverbial bus. 

Luckily, our bodies have a built-in 

natural antiviral mechanism. It’s 

called fever. In general a mild fever 

for a few days is the perfect solution 

for burning out a virus. I’ve often heard 

health professionals suggest Tylenol 

for fevers. I advise against that. Try 

inhalation with antimicrobial essential 

oils such as thyme, oregano, or eucalyptus. 

Garlic is renowned for its antiviral 

properties. Because it’s pretty bitter 

raw, you can bake peeled garlic with a 

bunch of other robust roasting veggies, 

or pop cloves in the microwave for a 

few minutes, then peel and enjoy. 

Cooked garlic can be dipped in a bit 

of honey for children. 

to avoid suppressing a fever other than 

in a baby or frail elder, or if the fever 

lasts for more than 48 hours or goes 

over 104°F. 

Instead, push the fever. This is 

your body trying to kill the virus. Heat 

stimulates the metabolism, increasing 

enzyme productivity and enhancing 

bone marrow release of new white 

blood cells. A fever means that your 

immune system is working to slay 

the virus. 

To put it plainly, viruses dislike heat. 

In addition to frequently washing your 

hands and keeping your fingers away 

from the “danger triangle” of eyes, 

nose, and mouth, one of the best ways 

to ward off illness if you’re concerned 

about viral exposure is to sweat. Get in 

a sauna, bundle up and go for a brisk 

walk, or take a hot bath then cuddle up 

in bed with a heavy blanket. 

What More Can You Do? 

Given the lack of proven therapies 

for many viral illnesses, including 

COVID-19, lifestyle and nutritional 

considerations are especially vital. 

Getting outdoors, for example, is very 

helpful for a healthy immune response, 

in part because sun exposure promotes 

vitamin D 3 

synthesis, another innate 

immune enhancer. It is well documented 

that patients exposed to direct sunlight 

and plenty of fresh air during the 1918 

influenza pandemic had much lower 

rates of infection and less severity 

of infection. 

Fruits and vegetables are 

naturally high in fiber and 

bioflavonoids. Fiber and fermented 

foods enhance the gut microbiome 

and improve its overall ability 

to fight viruses. Flavonoids (natural 

pigments found in brightly colored 

produce) help reduce inflammation and 

inhibit the viral enzyme 3CL protease, 

which slows viral replication. 

Vitamin C is also a potent virusfighter 

that works by helping increase NK 

cell production, decreasing inflammatory 

fallout from viral infections, and 

reducing penetration of inflammatory 

proteins into lung cells by nearly 

threefold. In fact, recent Chinese 

research details shortened hospital 

stays and zero mortality among 

hospitalized COVID-19 patients who 

received intravenous vitamin C. 

No adverse reactions were reported. 

Other natural antivirals include: 

* 

* 

* 

* 

* 

* 

+ 

Propolis is a substance produced 

by honeybees to seal gaps in their 

hives. Along with its high flavonoid 

content, propolis helps viral clearance 

by increasing apoptosis (death of 

cells that are sick). 

Astragalus reduces inflammation, 

is a proven antiviral, and inhibits 

production of inflammatory cytokines. 

Berberine, the active constituent 

in goldenseal, has antiviral and 

antibacterial properties. 

Elderberry has been shown to 

reduce the severity and duration of 

colds and flu by blocking both viral 

uptake and the ability of viruses to 

infect host cells. (It has not been 

studied in relation to COVID-19.) 

Vitamin A, up to 25,000 IUs daily, is 

a potent immune booster. Woman 

who are pregnant or could become 

pregnant should use with caution. 

Zinc has been shown in preliminary 

studies to potentially reduce COVID 

severity. Use 5–50 mg daily. 

Find a licensed 

naturopathic doctor for 

a virtual (telemedicine) 

or in-person 

consultation at 

naturemed.org/ 

find-an-nd/.

Back-to-School 

Essentials 

ChildLife Essentials® offers a variety of supplements 

developed by a pediatrician and formulated specifically 

for use by infants and children beginning at age six 

months. All ChildLife® products are made from 

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contain artificial colors, flavors, or sweeteners. 

To support your children’s daily health, try our daily 

maintenance recommendations: ChildLife® 

Multi Vitamin (liquid or non-gummy gummies TM ) 

Liquid Vitamin C 

Pure DHA 

Vitamin D3 

The combination of these vitamins will support your 

child’s brain, bone, and immune health for life.* 

childlifenutrition.com | 

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| @childlifeessentials 

*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.

22 • SEPTEMBER 2020 NATURAL BEAUTY * 

pure ingredients for skin & body 

Witch Hazel: 

A Skin-Healing Wonder 

Clean and clarify your complexion, and calm under-eye 

puffiness with witch hazel—a time-honored medicinal 

plant full of skincare uses. 

Want the ultimate in clean skin? Just a 

simple swipe or spray of toner removes 

any last traces of dirt and impurities 

stuck in your pores after you wash while 

also killing bacteria that can live within 

the pores. Toning balances the skin’s 

pH level, which makes it less prone to 

irritation, reduces acne and blackheads, 

prevents ingrown hairs, and evens skin 

tone. Toning also shrinks pores, 

refreshes, hydrates, and prepares 

skin for a serum or moisturizer. 

The time-honored medicinal 

plant witch hazel (Hamamelis 

virginiana) continues to be the 

standard ingredient in many toners. 

Native to North America, witch hazel 

was used by indigenous tribes to fight 

swelling, sores, and infections. The 

bark and leaves of the witch hazel plant 

contain antioxidant polyphenols and 

tannins that are used to make this 

skin-healing astringent. Plus, witch 

hazel is high in proanthocyanidins 

that have antiviral effects. 

Witch hazel offers benefits over 

other beauty ingredients because 

it’s completely natural and free of 

environmental pollutants, irritating 

ingredients, fake fragrances, 

BY SHERRIE STRAUSFOGEL 

and other contaminants. “It’s the power 

in all of our toner products,” says Bryan 

Jackowitz, president of Humphreys Witch 

Hazel Skincare. “The natural botanical 

power of certified organic witch hazel 

effectively removes excess oils and 

impurities in a natural way, without 

using artificial ingredients like salicylic 

acid, high levels of denatured alcohols, 

alpha or beta hydroxy acids, or benzoyl 

peroxide. In addition to cleansing and 

toning, witch hazel helps to soothe 

skin irritations due to environmental 

exposure or use of harsh skincare 

products. Another beauty use and makeup 

artist secret is to use witch hazel toner 

to reduce under-eye puffiness and to 

set makeup after application.” 

Toners can also be used for a quick 

refresh throughout the day. Refrigerate 

your toner, close your eyes and spray, 

or put a few drops of cooling toner into 

the palms of your hands and then press 

them into your face. With all these skin 

benefits, isn’t it worth the extra step in 

your skincare regimen? 


Give sensitive skin what it craves 

with Humphreys Soothe Witch Hazel with 

Rose Alcohol-Free Toner. This Wild Crop 

Certified Witch Hazel toner adds 

soothing rose water and moisturizing 

sodium hyaluronate, vitamin E, and 

aloe to treat sensitive skin. Your skin 

may be drier in the winter and oilier 

in the summer, so Humphreys offers 

seven toners tailored to every skin 

condition—all distilled to extract 

witch hazel’s pure therapeutic essence. 

Earth Science Refreshing Facial 

Mist gives your skin a burst of soothing 

plant-based moisture and antioxidants 

for a healthy-looking glow. Witch 

hazel helps freshen, cool, and recharge 

skin. Hyaluronic acid and aloe vera 

naturally replenish moisture, while sea 

kelp, calendula, and chamomile calm, 

hydrate, and comfort skin. It’s also 

enriched with panthenol and niacin. 

Refine large pores and 

discoloration with InstaNatural 7% 

Glycolic AHA Toner. Witch hazel is 

combined with the exfoliating benefits 

of glycolic, lactic, and fruit acids 

to boost the skin’s natural renewal 

process and prep it for moisturizer or 

treatment. Hydrating hyaluronic acid 

and soothing botanicals help brighten 

and smooth skin without causing 

irritation or dryness. 

Tighten and tone your skin with 

Derma E Firming DMAE Toner. Witch hazel, 

firming DMAE, and potent antioxidants 

alpha lipoic acid and C-ester strengthen 

skin, rebalance its pH after cleansing, 

and prep it to better absorb a serum or 

moisturizer. Additional natural astringents 

horsetail and horse chestnut, plus 

calming lemon grass and chamomile, 

refresh your skin. 

Refresh and recharge your skin 

with Hyalogic Orange Blossom Facial Toner. 

Witch hazel, steam-distilled neroli 

orange blossoms, hyaluronic acid, and 

aloe intensely hydrate and soothe skin. 

Spray this toner to prep your skin to 

better absorb a serum or moisturizer. 

The zesty scents of neroli and white 

grapefruit make an ideal makeup or 

midday refresher. This toner is also 

available in Rose Water. 


MOR I NGA 

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Moringa is known as the miracle plant.* 

Bio Nutrition uses the finest 10:1 extract derived from leaves. 

This nutrient dense food is rich in Vitamins A, B, C 

as well as the minerals iron & potassium. 

It is a complete protein source containing essential amino 

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Also available in 

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Moringa Powder 

Also available in Lemon 

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Also try these amazing 

IMMUNE PRODUCTS! 

Olive Leaf & Oregano 

Immune Wellness 

Supports healthy immune function* 

Graviola 

Graviola also known as soursop has been revered by the native 

people of Central and South America for centuries for its health 

promoting properties.* Modern scientists continue to explore 

the potential health benefits of this treasure plant.* 

Available in Capsules, Liquid and Tea. 

Black Seed Oil 

Premium Quality 

For centuries Black Seed Oil has been revered 

by the people of the middle east and northern 

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Available in Capsules, 8 & 16oz. Liquid and Tea. 

 

Also available 

in 4 oz. liquid 

Bio Nutrition, Inc. 

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www.bionutritioninc.com 516-432-1590 

*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.

BLACK GARLIC

The 

Secrets 

of Becoming 

Stress- 

Hardy 

TRY THESE FOUR 

STRATEGIES TO 

FEEL CALMER, 

MORE CENTERED, 

AND BETTER 

ABLE TO HANDLE 

MODERN PRES- 

SURES AND 

CHALLENGES. 

BY MELISSA DIANE SMITH 

More so than any other year in recent history, 

2020 has brought unprecedented changes to 

our lives: A worldwide pandemic, which led to 

social distancing, anxiety, and stay-at-home 

orders along with an economic shutdown, unsettled work 

conditions, job layoffs and furloughs, financial difficulties, 

and uncertainty about the future. 

If you’ve been feeling stressed this year, that’s understandable, 

and you aren’t alone. In late April, during the height of the 

coronavirus-related economic crisis, roughly 70 percent 

of Americans experienced moderate-to-severe mental 

distress—triple the rate seen in 2018. 

No one could have predicted the twists and turns we have 

experienced. During these unsteady times, it’s more important 

than ever to learn how to make yourself more resilient to extra 

stress. By following the strategies below, you can feel stronger, 

more focused, and better fortified to cope with life’s unexpected 

changes and pressures. 



1Avoid Drugs, Alcohol, 

Cigarettes, and Chemicals 

The first step in developing stresshardiness 

is to avoid unnecessary 

substances that increase the body’s 

stress load. This includes drugs, alcohol, 

cigarettes, and even chemical additives 

in processed foods. More than half a 

century ago, the father of modern stress 

research, Hans Selye, MD, discovered 

that exposure to toxic chemicals elicited 

the body’s stress response and caused 

enlarged, overworked adrenal glands 

and suppression of the immune system. 

2Eat A Nutritious, Blood- 

Sugar-Balancing Diet 

You may be tempted to reach for sugar 

when you’re anxious—sugar actually 

does reduce psychological stress in the 

short term, but it causes long-term 

physical stress to your brain and body. 

Refined carbohydrates, such as sugar, 

sugar-sweetened beverages, and whiteflour 

products, rob the body of its nutrient 

reserves and weaken the adrenal glands, 

which produce our body’s main stress 

response hormones. This makes people 

feel more tired and less able to cope in 

the long run. High sugar intake also is 

linked to depression, which lowers our 

ability to cope with stress. 

A key to promoting stress-hardiness 

is to eat foods that are rich in nutrients 

and that help stabilize blood-sugar 

levels, including adequate amounts of 

unprocessed protein and fat, as well as 

low-starch vegetables such as broccoli, 

greens, asparagus, and mushrooms. 

A nutritious blood-sugar-balancing 

diet helps adrenal glands function at 

their best and promotes increased 

mental focus, better moods, and more 

long-term energy. 

Eating a diet that is rich in fresh 

fruits and vegetables is particularly 

important. Research has established 

that people who eat more fruits and 

vegetables have a reduced incidence 

of mental disorders, including lower 

rates of perceived stress, negative 

mood, and depression. People who eat 

more fruits and vegetables also have 

Are EMFs Causing Your Body 

More Stress? 

In our day-to-day lives, our bodies are challenged by many environmental 

stressors, including increasing levels of electromagnetic fields (EMFs)—some 

of which are unavoidable. Natural EMF sources include the Earth’s magnetic 

field and sunlight. 

But in recent decades, we have been exposed to an astounding amount 

of synthetic EMFs from manmade sources, such as mobile phones, WiFi 

and Bluetooth technologies, cell phone towers, and, increasingly, the 

controversial 5G network of communication bandwidths. Other EMF sources 

include computer screens, microwave ovens, and other technological devices 

that we use. 

Exposure to EMFs results in oxidative stress—formation of free radicals—in 

many tissues of the body and may also cause significant changes in blood antioxidant 

markers. Research also suggests that EMFs affect the nervous system. The 

most commonly reported symptoms related to EMF exposure include headache, 

fatigue, sleep disturbance, insomnia, depression, attention dysfunction, irritability, 

anxiety, and memory changes. 

Information medicine—a relatively new branch of Western medicine that 

describes bodily functions in terms of frequencies and oscillations—aims 

to restore dysfunctional cell imbalances often caused by EMF exposure in a 

number of ways. One is by applying biologically healthy frequencies. In this 

method, a cutting-edge device, often in a chip form that attaches to your 

cell phone, contains an encapsulated blend of minerals programmed with 

state-of-the-art biofeedback devices. 

“Just like a hard drive, this device stores thousands of beneficial frequencies 

that go into resonance with the electromagnetic field of the body and inform 

the body to make changes to counteract the synthetic electromagnetic fields 

we have introduced into our environment,” says David Andres, the Chief 

Executive Officer for Vita-chip in the United States. 

“When these harmful electromagnetic fields are counteracted by using the 

chip, your body can reduce the stress it’s been experiencing from EMFs by 

lowering levels of cortisol, the stress hormone, as well as balancing levels of 

serotonin, the mood hormone, and regulating melatonin, the sleep hormone,” 

says Andres. The body can then reactivate its natural healing capabilities, 

and people end up experiencing less stress, reduced pain, more energy, and 

improved sleep, according to Andres. 

To learn more about the Swiss-made informational bio-resonance chip, 

known as Vita-chip (now available in the U.S.), visit vitachipus.com. 

Photo: (this page and previous spread) adobestock.com 


Nearly half of all 

Americans—and 

by some estimates 

up to 80 percent— 

don’t get enough 

stress-busting 

magnesium from 

their diets. 

a higher likelihood of optimal mental 

states. Green leafy vegetables, such as 

broccoli, spinach, and kale, are particularly 

rich in nutrients that are good for 

stress management, such as magnesium 

and B vitamins, including folate. 

3Use Nutrient Supplements 

and Other Natural Remedies 

For extra support, it’s a good idea to 

regularly use supplements and have 

other stress-relieving natural remedies 

on hand when you need them. While it’s 

not a definitive list, key stress-busting 

supplements, include: 

Daily Multiple 

Studies have linked stress with 

deficiencies in micronutrients, so a 

daily broad-spectrum multi with a 

wide range of nutrients is a great place 

to start boosting your mood and your 

body’s ability to handle stress. One 

study found that men who took a daily 

multi containing vitamins, minerals, 

and antioxidants showed a significant 

reduction in anxiety and stress, along 

with an improvement in alertness 

and general daily functioning, when 

compared to men taking a placebo. 

stress and help reduce or eliminate its 

adverse effects. Yet research shows 

that Americans struggle to get the 

recommended amounts of 310–420 mg 

per day. Nearly half of all Americans— 

and by some estimates up to 80 percent— 

don’t get enough from their diets. 

Most multivitamins contain less than 

100 mg of magnesium, so most people 

can benefit from taking a separate 

magnesium supplement. Start slowly, 

with doses of 150–300 mg per day. 

But if you exercise heavily, are under a 

lot of stress, or have health conditions 

associated with magnesium deficiency 

(ranging from high blood pressure to 

metabolic syndrome to depression), 

you may need considerably more. 

Magnesium citrate is the most 

commonly used form in supplements. 

You can take capsules, tablets, or powders 

(that you can mix into beverages). If you 

end up taking too much, the main side 

effect is loose stools. You can usually 

solve that problem by taking less of 

the supplement or by switching to a 

different form of magnesium (e.g., 

magnesium glycinate). 

Bach Flower Rescue Remedy 

Rescue Remedy, which contains five 

Bach flower essences, provides convenient, 

gentle, non-habit-forming relief of 

occasional stress: It is the most widely 

distributed natural stress and sleep 

brand worldwide. Developed over 80 

years ago and trusted today by millions, 

Rescue Remedy is a great resource to 

keep in your purse or briefcase—or as 

part of your first aid kit—for support 

during unexpected or upsetting events. 

To help relieve feelings of stress, 

put 4 drops into your drink of choice or 

directly on your tongue. The remedy is 

also available as a spray and as pastilles 

(sugar-free lozenges). 

CBD 

CBD (cannabidiol), a naturally occurring 

compound in cannabis plants, is an 

anxiety-buster (but it doesn’t get you 

high). Recent studies show that CBD 

elevates levels of serotonin—often 

called the “feel-good” hormone—and 

diminishes anxiety. In one study in 

Brazil, participants who took CBD 

reported lower anxiety levels, and 

brain scans confirmed the participants’ 

testimonials. Another study in Brazil 

monitored people who suffered from 

Social Anxiety Disorder during a public 

speaking test. Researchers found that 

participants who consumed CBD 

experienced “significantly reduced 

anxiety,” while the placebo group 

suffered from higher anxiety. 

More than half of the CBD users 

surveyed in a Harris Pol—some 55 

percent—said they use CBD to relax. 

Respondents said they consider it more 

of a wellness aid than a recreational 

drug. Approximately 10 percent of men 

said they use CBD on a regular basis 

compared to 4 percent of women. 

CBD can be taken sublingually—by 

letting a tincture, spray, oil, or lozenge 

absorb under your tongue—or you can 

try capsules. Some CBD formulas are 

specifically designed for stress relief 

and include either essential oils or other 

herbs linked to stress reduction, such 

as chamomile, lavender, holy basil, and 

Magnesium 

Most holistic practitioners consider 

this mineral the top supplement for 

relieving stress. In fact, it’s so good at 

managing anxiety and stress that it’s 

sometimes called a natural “chill pill.” 

Magnesium seems to act on many 

levels to improve the body’s response to 

Bach Rescue 

Remedy Drops 

CV Sciences PlusCBD 

Hemp SoftGels 

Gold Formula 

MegaFood 

B-UnStressed 

Natural Factors 

Stress-Relax 

Magnesium Citrate 

RidgeCrest Herbals 

Anxiety Free Stress 

Relief Complex 


ashwagandha. Two examples: Garden of 

Life Dr. Formulated CBD Stress Relief 

Liquid Drops and PlusCBD Sprays. 

4Develop The 3 C’s of 

Psychological Hardiness 

The topics covered so far—avoiding 

stressful substances, eating a bloodsugar-balancing 

diet, and using nutrient 

supplements and other natural 

remedies—are all ways to enhance 

the physical condition of the body. Total 

health depends on other factors that 

are mental, emotional, and spiritual in 

nature. Although stress from any source 

affects the body, it’s not enough to be 

physically strong. Research shows that 

to be truly resistant to stress, it’s also 

important to be psychologically hardy. 

We owe much of our understanding 

of psychological hardiness to psychologist 

Suzanne Kobasa, PhD, who developed 

the concept almost four decades ago. 

Although high stress was generally 

regarded as leading to a high risk of 

illness, Kobasa conducted numerous 

studies in the late 1970s and early 1980s 

that showed this wasn’t always true. 

Some people did succumb to the negative 

effects of stress with a much higher 

incidence of illness, but others experienced 

equal amounts of stress and remained 

quite healthy. Kobasa found that those 

who avoided illness had a different way 

of dealing with stressful events than 

the subjects in her studies who became 

sick. She identified the following three 

characteristics—what she called the 

“three Cs” of psychological hardiness— 

that kept people well even when they 

were under great stress. They are: 

Commitment—People with hardy 

personalities have a deep commitment 

to their work and personal relationships, 

which they say gives them “meaning, 

direction, and excitement.” Such 

involvement supports them in solving their 

problems without letting stress disrupt 

their goals—and they have dedication to 

a task and the belief that is achievable. 

Control—They feel they can control 

problems either through their actions 

or through their attitude toward those 

events. They recognize what is beyond 

their control, and they don’t waste effort 

and angst trying to control those things. 

Challenge—They see stress or change 

as an inevitable part of life and more of 

a challenge or opportunity for growth 

than a threat. They aren’t frightened of 

change, but are willing to work through 

difficult circumstances and even look 

forward to the chance to think creatively 

to solve problems. 

In study after study, Kobasa found 

that individuals who possessed the 

three personality characteristics of 

commitment, control, and challenge 

remained in good health even when 

exposed to high levels of stress. In one 

study that tracked the health of 259 

executives over five years, Kobasa found 

that managers who possessed high 

levels of the “three Cs” had half the 

incidence of illness of those who didn’t. 

In the end, keep reminding yourself 

that stress hardiness isn’t the avoidance 

of stress. It’s a positive response 

to stress and the ability to minimize 

its negative effects. Just as germs don’t 

always make us sick if we have strong 

immune systems, stress is far less likely 

to make us ill if we learn the secrets of 

how to make ourselves stress-hardy. 



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— BACK TO — 

SCHOOL 

ONLINE 

TIPS, TRICKS, AND ESSENTIAL 

SUPPLEMENTS TO SUPPORT 

YOUNG SCHOLARS. 

BY LISA TURNER 


As Covid-19 restrictions 

impact school openings 

in the fall, back-t0- 

school may look really 

different for your family this 

year. On the one hand, taking a 

break from rushed breakfasts, 

chauffeuring kids to extracurricular 

activities, the monotony 

of packing lunches, and the 

endless parade of germs kids 

bring home doesn’t sound all 

that terrible. But online education 

presents its own unique challenges. 

Here’s a round-up of essential 

tips, tricks, and must-have 

supplements to keep kids happy 

and healthy in this brave new 

world of learning. 

Promote focus and attention. 

It’s harder for some kids to focus 

without the structure of a classroom 

setting. First, make it clear that this is 

not a vacation, but simply a different 

way of going to school. Emphasize 

structure with a daily schedule built 

around online school hours, and create 

a dedicated space—ideally, one that’s 

used just for school and homework in 

a location that minimizes distractions. 

If space is limited, get creative about 

underused areas such as hallways or 

landings. And let kids customize their 

own spaces. If they’re sharing a space 

with siblings, create mini-cubicles with 

cardboard partitions around tables or 

desks. Stock up on supplies such as 

pens and pencils, erasers, staplers, and 

writing paper, and make it comfortable, 

with desks and chairs that support 

posture. For extra support, consider 

omega-3 fats, choline, phosphatidylserine, 

and other supplements that promote 

focus and attention. 

Back-to-school 

essentials: Nordic 

Naturals Omega 

Focus Jr.; MRM 

Kids Attention!; 

Carlson Kid’s 

Chewable DHA. 


Keep eyes healthy. Excessive 

screen time can impact eyes, leading 

to vision-related problems known as 

computer vision syndrome or digital eye 

strain. The most common symptoms 

include eye strain, blurred vision, 

dry eyes, headaches, and/or neck or 

shoulder pain. While most of these 

symptoms are temporary, some people 

may experience continued blurred 

distance vision and other issues even 

after shutting off the screen. 

To keep kids’ eyes healthy, reduce 

overhead lighting to minimize screen 

glare and increase the font size to make 

content easier to read. Be sure eyes are 

an arm’s length away from the screen, 

and take breaks. For every 20 minutes 

of screen time, look away for 20 

seconds and focus on an object 20 feet 

away. Minimize screen time however 

you can: print documents instead of 

reading them online, and if possible, 

get textbooks and printed materials 

from your child’s school. And keep 

eyes healthy with drops and visionsupportive 

supplements. Lubricant 

eye drops, especially, can relieve 

symptoms of dryness and irritation. 

Back-to-school essentials: 

ChildLife Healthy 

Vision SoftMelts; 

Similasan 

Computer Eye 

Relief homeopathic 

drops; Boiron 

Optique-1 drops. 

Support sleep. 

Extra screen time can disrupt sleep 

patterns. Computers, e-readers, 

tablets, and cell phones emit blue light, 

a short-wavelength light that impacts 

levels of sleep-inducing melatonin. LED 

lights and fluorescent bulbs can have 

the same effect. Exposure to blue light 

in the evening increases the amount of 

time it takes to fall asleep and decreases 

restorative REM sleep. It’s an even 

bigger problem for teens, whose 

circadian rhythms are already naturally 

shifting. Erratic schedules, lack of 

routine, and stress can further impact 

the body’s natural sleep cycle. 

To support sound sleep, make sure 

kids turn screens off at least an hour 

before bed and shift to a slower, more 

relaxed pace. Stick to regular school 

week and weekend sleep schedules, 

with the same wake-up time and 

bedtimes they’d follow if they were 

going to school. If kids still struggle 

with sleep, try safe-for-kids supplements 

such as chamomile, lemon balm, 

passionflower, and magnesium. 


essentials: 

Nature’s Plus 

Animal Parade 

MAG Kidz 

magnesium powder; 

WishGarden Herbal 

Remedies Sleepy 

Nights for Kids; Genexa Children’s 

Sleepology chewable tablets. 

Photo: (this page and previous spread) adobestock.com 


Photo: (top right) adobestock.com 

Boost mood. An unfamiliar 

routine and isolation from friends can 

leave kids feeling lonely, moody, and 

depressed—especially teens, for whom 

peer support is essential. In one survey 

by the American Civil Liberties Union 

of Southern California, more than half 

of respondents said they were in need 

of mental health support since school 

closures began in mid-March. Students 

also rated their mental health on a 

scale of 1 to 10, and 23 percent rated 

their mental health a 3 or lower—more 

than triple the number of respondents 

who rated their mental health that low 

before the pandemic began. 

To support your kid’s mood and mental 

health, keep the lines of communication 

open. Have frank, age-appropriate 

conversations around Covid-19 and how 

your children may be feeling. Maintain 

your daily routine as much as possible: 

get dressed and have breakfast with the 

family at your usual time, have dinner 

together, and emphasize after-dinner 

activities such as playing games or going 

for a walk together. Minimize TV and 

video games to give your kids a break 

from screens, and encourage teens to 

keep in touch with friends via phone 

calls instead of social media. Also try 

omega-3, vitamin D3, and probiotic 

supplements to boost mood. 


essentials: Doctor’s 

Best Vitamin D3 

Kids Gummies; 

Kyolic Kyo- 

Dophilus Kids 

Probiotic; Country 

Life Omega 3 Mood. 

Reduce stress. Worries about 

Covid-19, economic concerns from 

parents losing jobs, and ongoing 

uncertainty can impact kids, especially 

high school juniors and seniors who may 

be wondering what their college years 

will look like. And frustrations with 

online learning—unfamiliar platforms, 

issues with technology, household 

distractions, and fears about falling behind 

academically—only add to anxiety. 

To mitigate stress, talk openly with 

kids about their fears and come up with 

action plans to address what you can. 

Make online learning less stressful by 

upgrading your internet service, giving 

each kid a dedicated computer or laptop 

if possible, keeping pets quiet during 

school hours, and making sure all family 

members are respectful of learning 

time. Encourage kids to exercise and 

practice deep breathing. Even a simple 

two-minute belly breathing practice 

can soothe emotions and calm anxiety. 

Stress-soothing supplements such as 

L-theanine, chamomile, passionflower, 

and B vitamins can offer extra support. 

Back-to-school essentials: 

KAL Children’s 

Relax-A-Saurus 

L-Theanine Blend; 

Good Day Chocolate 

Calm for Kids; 

MegaFoods Kids B 

Complex. 

Focus on physical health. 

During a normal school day, kids get 

plenty of movement from after-school 

sports, physical education, and even 

transitioning between classes and 

activities. But online learning means 

kids are more sedentary, impacting 

mood, sleep, and concentration. Plus, 

being at home all day means more 

opportunity for mindless snacking. 

Encourage kids to make movement 

a priority because being physically active 

enhances brain health and cognition, 

increases concentration and attention, 

and improves mood. Set alarms for 

breaks between online classes, and 

encourage kids to step away from their 

study space and get moving, ideally, 

outside. Try a walk in the park, an 

afternoon bike ride, rollerblading, or a 

jog around the block. Even dancing or 

doing jumping jacks in the back yard can 

improve mood and focus. And keep your 

kitchen stocked with healthy munchies 

such as hummus, yogurt, almond butter, 

cheese, guacamole, fresh fruit, and plenty 

of good-for-you packaged snacks. 

Back-to-school essentials: Bearitos 

Baked Veggie Puffs; 

Biena Baked Chickpea 

Puffs; Bitsy’s 

Smart Crackers; 

RX Kids bars; 

KIND Kids Chewy 

Granola Bars. 


How 

to Eat 

after a 

Heart 

Attack 


A HEART ATTACK 

IS A FRIGHTENING, 

TRAUMATIC EVENT, 

BUT THE RIGHT 

DIET CAN IMPROVE 

RECOVERY, 

PROTECT THE 

HEART AGAINST 

FURTHER DAMAGE, 

AND ENHANCE ITS 

FUNCTION. 

BY VERA TWEED 

Nearly one in four people who have a 

heart attack go on to have a second one, 

but the right foods can significantly 

improve the odds of a long and healthy 

life. More than 20 years ago, the Lyon Diet Heart 

Study broke new ground by testing the effects of 

two diets in a group of 605 men and women who 

had suffered a heart attack. During a period of 

nearly four years, it found that compared to the 

usual recommended low-fat diet, a Mediterranean 

diet reduced second heart attacks, strokes, 

hospitalizations, and deaths by 73 percent. 

This study was unique in that it looked at people 

after a heart attack. Many other studies have 

found that the Mediterranean diet is effective 

in preventing heart disease. 

With nearly a thousand patients in his 

practice, Steven Masley, MD, has found that 

a modified version of the Mediterranean diet— 

incorporating additional research on food 

and heart function—has restored circulation, 

blocked further growth of plaque, and even 

reversed heart disease. 


The Ideal Diet 

“The ideal diet is a combo of Mediterranean 

and low-glycemic load—cut out the bread 

and the rice and the pasta and the sugar to 

get a full benefit from the Mediterranean 

diet,” says Masley. “Glycemic” refers to 

how much different foods raise blood 

sugar—starchy and sugary foods that 

produce a bigger rise are high-glycemic. 

One study tracked more than 20,000 

people in Greece who ate a Mediterranean 

diet for 10 years. It found that those who 

ate the least starchy and sugary foods were 

40 percent less likely to develop heart disease 

and 50 percent less likely to die from it. 

“Cholesterol is really not the number 

one cause for heart attack, stroke, and 

cardiac death,” says Masley. “Blood 

sugar levels are the strongest predictors.” 

What Is the Mediterranean 

Diet, Really? 

Though highly touted by proponents 

of healthful eating, the Mediterranean 

diet is widely misunderstood as being 

based on platefuls of pasta. Having 

spent much time in Mediterranean 

regions and even working as a chef in 

France, Masley is quick to point out 

that pasta and other grains play a very 

small role in the traditional diets of 

the region. 

Where we might eat a big plateful 

of pasta, a true Mediterranean serving 

would be one-fourth to one-sixth the 

amount, eaten on a small plate before 

a main dish of vegetables and protein. 

Pizza would be one thin-crust slice with 

a little cheese and sauce, eaten once or 

twice a month as an appetizer. 

In addition, Mediterranean natives 

burn more carb-rich foods because they 

traditionally walk much more than we do. 

If you don’t get at least 7 hours of physical 

activity per week—formal exercise and/ 

What to Eat 

The Mediterranean diet consists of fresh food, locally grown and in-season as much as possible, prepared from scratch. 

Here are some of Masley’s basic recommendations: 

* 

* 

* 

* 

* 

* 

If you don’t usually eat breakfast, 

you don’t have to. But if you find 

yourself snacking mid-morning, 

try a Steven’s Breakfast Shake 

(recipe available at drmasley.com) 

and wait until lunch to eat. 

Make lunch your biggest meal 

of the day. 

Eat fish and seafood three to five 

times a week—less often will not 

produce the full benefits. 

Eat at least 2 cups of leafy greens 

daily plus a variety of other brightly 

colored vegetables. Different 

pigments stem from 

different nutrients, so 

a rainbow provides the 

best nourishment. 

Eat beans daily. Canned 

beans are fine, but steer 

clear of canned baked 

beans, which can 

contain 3 teaspoons 

(12 grams) of sugar in 

a half-cup serving. 

Avoid snacking, 

especially after dinner. 

If you really need a 

snack during the day, 

have a handful of nuts. 

* 

* 

* 

* 

If you drink coffee, have no more 

than 2–3 cups in the early part of 

the day. 

Drink mostly water. If you like wine, 

have a glass with a meal. 

Use extra virgin olive oil for salad 

dressings and to cook at low heat. 

For medium- or high-heat cooking, 

use almond or avocado oil. 

If you like yogurt, choose plain 

yogurt and add berries or the zest 

of an orange or lemon. Flavored 

yogurt contains as much sugar 

as cake. 

SAMPLE MEALS 

BREAKFAST: 

An omelet with 

vegetables or 

steel cut oats 

with some fruit. 

LUNCH: 

A salad with 

extra virgin olive 

oil and vinegar, 

vegetable soup, or 

grilled or steamed 

vegetables with 

a protein such as 

seafood, chicken, 

or beans. 

DINNER: 

A different protein 

than lunch and 

double the amount 

of vegetables you 

might normally 

eat. Experiment 

with different 

recipes such as the 

Ratatouille with 

Cannellini Beans. 

DESSERT: 

One piece of fruit 

and perhaps a 

piece (about 1 

ounce) of dark 

chocolate with 

70 percent cacao. 

Photos: (this page and previous spread) adobestock.com 


or work-related movement—Masley 

recommends limiting starchy carbs. 

The key ingredients that deliver 

benefits in the Mediterranean diet, he 

says, are plenty of vegetables, including 

leafy greens and a rainbow of brightly 

colored veggies; beans for protein and 

fiber; fish and seafood for healthy fat 

and protein; some poultry for protein; 

olive oil; nuts; and a variety of herbs. 


The Mediterranean 

Lifestyle 

Mediterranean folk traditionally take 

breaks from whatever they do all day to 

enjoy meals with others, savoring flavors 

and conversation. Even a simple, everyday 

meal is cause to pause whatever else is 

going on in life. Plus, they don’t snack. 

They don’t eat while working or doing 

other things. They often go for walks 

before or after dinner. And they enjoy 

their food rather than eating mindlessly. 

This view of food, along with fresh 

ingredients, lays the foundation for the 

benefits of the Mediterranean diet. 

Where’s the Beef? 

While Masley doesn’t insist on giving 

up red meat completely, he recommends 

eating it only a few times per month, 

even if it’s grassfed or organic. The 

reason is a metabolite called TMAO 

(trimethylamine-N-oxide.) 

When we eat red meat, bacteria 

in our guts produce TMAO, which is 

now being recognized as a harmful 

substance. Researchers who analyzed 

clinical trials with more than 10,000 

people found that among people who 

have heart disease, elevated levels of 

TMAO from consistently eating red 

meat increased risk for heart attacks 

by 62 percent. Occasionally eating meat 

doesn’t pose the same risks, but processed 

meats, such as sliced cold cuts, are not 

recommended at all. 

Following this type of Mediterranean 

diet reduces plaque and enhances 

circulation to the heart. “If you can 

change circulation,” says Masley, “you 

can really rejuvenate people and give 

them their lives back.” 

Ratatouille with Cannellini Beans 

Serves 4 

This fragrant and delicious recipe comes from the South of France—and lucky for all of us, 

it’s packed with nutrients. Ratatouille can be served hot or cold, and usually tastes better when 

served the next day. With the beans included, it makes a whole meal, or you can skip the beans 

and serve this as a side dish. For more recipes from Dr. Masley, visit drmasley.com/recipes. 

1 medium Italian eggplant, ends trimmed and cut into 1-inch cubes 

¼ cup extra-virgin olive oil, divided 

1 medium sweet onion, finely chopped 

½ tsp. sea salt 

¼ tsp. ground black pepper 

1 tsp. fines herbes (or Italian herb seasoning) 

3 small zucchini, cut into ½-inch cubes (about 2½ cups) 

2 small yellow squash, cut into ½-inch cubes (about 2 cups) 

2 Tbs. dry red wine 

3 fresh medium tomatoes, chopped (about 2½ cups) 

4 medium garlic cloves, minced 

1 Tbs. finely chopped Italian flat-leaf parsley 

1 tsp. minced fresh rosemary 

1 Tbs. finely chopped fresh basil 

1 (15-oz.) can cannellini beans, rinsed and drained 

pinch of paprika or cayenne 

1. Heat large sauté pan over medium-high heat. Add eggplant and 2 Tbs. water. Cook 2–3 minutes, 

stirring occasionally. When water has evaporated, reduce heat to medium, and add 2 Tbs. olive oil. 

Sauté another 2–3 minutes, until eggplant is tender. 

2. Meanwhile, heat large saucepan over medium heat. Add remaining olive oil, onion, salt, 

black pepper, and fines herbes. Sauté 2–3 minutes, until the onion is soft and translucent. 

Add zucchini, yellow squash, eggplant, and wine, and stir to combine. Cover, and cook, 

stirring occasionally, 3–4 minutes, until vegetables soften. 

3. Reduce heat to low, and add tomatoes, garlic, and fresh herbs. Add beans, cover, and simmer 

10 minutes, until squash softens and flavors blend. Taste, and adjust seasoning as desired. 

Per serving: 330 cal; 11g prot; 14g total fat (2g sat fat); 41g carb; 0mg chol; 480mg sod; 15g fiber; 15g sugar 


40 • SEPTEMBER 2020 ASK THE NUTRITIONIST * 

answers to your food questions 

6 Must-Know Benefits of 

Eating Seasonally 

Incorporating more in-season foods into your diet 

promises a cornucopia of benefits. 

BY MELISSA DIANE SMITH 

QIs there any reason I should 

change what I eat based on 

the season of the year? 

Yes. Our convenience-driven modern 

food system includes imported foods 

flown into the United States from all 

around the world, and we can obtain 

most of what we want anytime we 

want it—strawberries in winter, 

asparagus in fall, and apples almost 

all year round. It’s easy to think that 

seasons don’t matter. 

But keep in mind that the industrialization 

of our food supply, which led 

to this variety of non-seasonal foods at 

our fingertips, only occurred a short 

time ago—within the last 50–100 

years. Before then, when people were 

involved in the harvesting, collecting, 

and preparation of their own food, they 

ate seasonally. There are numerous 

reasons to return our eating habits to 

follow the cycles of nature as much as 

possible. Here are six of the best: 

Richer flavor 

Most of us know how much 

more delectable fresh-off-the-farm 

fruits and vegetables are compared 

to their mass-produced, stale 

counterparts. The latter are bred 

to favor uniform ripening and shelf 

life over flavor, and are often treated 

with ripening agents such as gases, 

chemicals, and heat processes. 

Produce that is picked in season when 

it’s fully ripened tastes better and 

fresher and is typically juicer than 

artificially ripened foods that are 

grown out of season. 

Higher in nutrients 

Foods that are grown and 

consumed during proper seasons are 

more nutritionally dense than their 

out-of-season counterparts. Consider 

that out-of-season produce is forced 

to unnatural ripeness, skips nutrientbuilding 

seasonality, and sometimes 

can spend as much as five days losing 

nutrients in transit to supermarkets. 


In a study monitoring the vitamin C 

content of broccoli, researchers found 

that broccoli grown during its peak 

season in the fall had almost double 

the amount of vitamin C compared to 

broccoli grown in the spring. 

Lower cost 

You may not realize it, but buying 

seasonal produce is easier on your 

wallet. When a fruit or vegetable is in 

season, it’s abundant and, not surprisingly, 

available at a lower price. Simple supply 

and demand. If you’re buying produce 

that’s out of season, it’s not as available, 

and the price you pay has a built-in 

surcharge. In fact, buying in-season 

produce is so much cheaper that it’s 

actually one of the top ways to save 

money when buying healthy food. And 

if you take advantage of weekly specials, 

you can enjoy even more savings. 

More environmentally friendly 

It’s far more beneficial for the 

environment to buy produce that is 

both seasonal and local. Buying local 

means buying foods that have undergone 

less travel, processing, and packaging. 

Most of us don’t know that on average, 

fruits and vegetables travel 1,300–2,000 

miles to get from farms to stores in our 

area. This has a negative impact on our 

environment: the ships, planes, and 

trucks used to transport food use a lot 

of fuel, which pollutes our water, air, 

and land. 

Ready to Eat for Autumn? 

Sometime during the month of September, the winds of change usually 

shift from the warm breezes of late summer to autumn’s chill. When the 

weather changes, it’s a good idea to move away from light summer foods 

toward heartier fall fare, and it’s the perfect time to harmonize our eating 

habits with what’s seasonally available. 

Though where we live makes a difference as to what’s available each 

season, generally speaking, the fruits and vegetables that are at the 

peak in September and October in most parts of the United States are: 

* Apples * Cranberries 

* Beets * Pears 

* Bell peppers * Pumpkin 

* Broccoli * Root vegetables, 

* Carrots including 

turnips, 

rutabagas, 

parsnips, sweet 

potatoes 

and yams 

Nuts are another iconic food of autumn. That’s appropriate because fall 

is when nuts are their freshest. The harvest season for almonds, hazelnuts, 

pecans, and pistachios usually occurs from September through November, 

and chestnuts and walnuts are harvested slightly later. 

There actually are peak seasons for seafood, poultry, and meat, too. 

Although regional differences may determine the options that are available, 

seafood that tends to be best in the autumn includes scallops, Pacific halibut, 

petrale sole, and red grouper. 

Turkey also is at its peak in the fall, as opposed to chicken, whose peak season 

is in spring to early summer. (We’ve all heard the term “spring chicken.”) 

Although pork and beef are available year-round, both are more at their 

peak and typically less expensive in autumn and early winter than earlier in 

the year. 

To really take advantage of autumn’s bounty, create fall-inspired dishes 

made with combinations of in-season foods. Examples include: Apple, 

Sage, and Turkey or Pork Meatloaf; Pan-Sautéed Petrale Sole in Butter with 

Broccoli and Carrots; Pumpkin Pecan Muffins; and Salad with Sliced Pear, 

Dried Cranberries, and Hazelnuts. 

* 

Winter squash, 

such as butternut 

squash 

and spaghetti 

squash 

Harmonious with the 

wisdom of nature 

Many holistic practitioners believe that 

nature has an innate wisdom when it 

comes to seasonal foods. The foods of 

winter, for instance, tend to be heavier 

and denser, which helps fortify us 

against colder, harsher weather. After a 

long winter—during which many of us 

put on extra weight—nature provides 

spring vegetables, such as artichokes 

and asparagus, which help support 

detoxification. During the hot days of 

summer, hydrating vegetables and 

fruits such as cucumber, watermelon, 

and peaches, are readily available. And 

many fall foods are rich in beta-carotene, 

which is converted to vitamin A and 

helps protect against colds and flu. 

Diet broadening 

Seeking out and trying new fruits 

and vegetables that are in season is a 

great way to vary your diet and try 

different types of produce. It prevents 

you from consuming the same produce 

over and over again and opens up 

whole new worlds of foods! A key to 

a health-promoting diet is eating a 

wide range of fresh fruits and vegetables 

that are rich in different nutrients. 

Eating seasonally expands this way 

of eating and keeps it more interesting 

and engaging. 

Finally, don’t think eating seasonally 

has to be a 100 percent commitment. If 

you like some fruits and vegetables that 

are available year-round, go ahead and 

have them. Start small adding seasonal 

items to your diet, and continue to add 

more as you can. And know that with 

each seasonal item you choose, you are 

improving your nutrient intake, saving 

money, and making a better choice for 

the environment. 


EATING 4 HEALTH * 

You’ve heard a lot about amino acids 

and how important they are for building 

muscle. But these building blocks of 

protein are responsible for many other 

critical systems and functions in the 

body, including neurotransmitter and 

hormone production, immune health, 

nervous system function, tissue repair, 

digestion, and reproduction. 

When you eat foods that are high 

in protein, the body breaks them down 

into amino acids. Your body needs 

20 different amino acids, which are 

categorized as essential, conditionally 

essential, or non-essential: 

Essential amino acids are considered 

“essential” because your body can’t 

make them—you have to get them 

from your diet. There are nine of them: 

histidine, isoleucine, leucine, lysine, 

methionine, phenylalanine, threonine, 

tryptophan, and valine. 

Non-essential amino acids are 

synthesized by the body, even if they’re 

not consumed in the diet. The eleven 

non-essential amino acids are alanine, 

arginine, asparagine, aspartic acid, 

cysteine, glutamic acid, glutamine, 

glycine, proline, serine, and tyrosine. 

Conditionally essential amino acids, 

also called “conditional amino acids,” 

include some non-essential amino acids 

whose synthesis may be limited under 

certain conditions, including serious 

illness, injury, surgery, or extreme 

trauma or stress. For instance, tyrosine 

is considered an essential amino acid 

for people with phenylketonuria (PKU), 

a condition in which the body can’t 

synthesize tyrosine. Other conditional 

amino acids include arginine, cysteine, 

glutamine, glycine, proline, and serine. 

42 • SEPTEMBER 2020 

foods & meals that heal 

Amino Acids 

What they are and where to find them. 

BY LISA TURNER 

You’ll find amino acids 

in a variety of foods, but 

there’s a catch: meat, 

fish, dairy, eggs, 

and other animal 

foods contain all 

nine essential 

amino acids and are 

considered complete 

proteins. Some plant 

foods—including soy and 

quinoa—contain all nine essential 

amino acids, but there’s some debate 

over whether they contain adequate 

quantities to be considered complete 

proteins. Beans, grains, and nuts are 

also rich in certain amino acids, but 

are low or lacking in others—called the 

limiting amino acid. For example, beans 

are low in tryptophan and methionine, 

and grains, nuts, and seeds lack lysine. 

If you eat a variety of plant-based 

proteins, it’s easy enough to compensate 

for limiting amino acids and get all nine 

essentials—and you don’t have to eat 

them all at the same meal. Here’s a guide 

to the best food sources of amino acids, 

and ways to add them to your diet. 

1 

Tofu contains all nine essential 

amino acids, as well as calcium, 

iron, and other nutrients. Edamame 

and tempeh are other good sources of 

protein and amino acids. Look for tofu 

made with calcium sulfate for the highest 

calcium content. 

Recipe Tips: Sauté tofu cubes with 

garlic, red pepper strips, and scallions, 

then toss with cooked rice noodles and 

sesame seeds; crumble tofu and simmer 

in tomato sauce with onions, garlic, 

and paprika, and serve over rice; toss 

edamame with quinoa, shredded red 

cabbage, carrots, red onions, and cilantro, 

and dress with a sesame oil vinaigrette. 

2Eggs are high in all nine essential 

amino acids, as well as other 

nutrients such as choline, lutein, 

and zeaxanthin. Look for pastured or 

true free-range eggs from chickens 

allowed to roam freely outdoors and 

graze on grass, seeds, and insects— 

some studies suggest they’re higher in 

omega-3s and significantly higher in 

vitamin D. 

Recipe Tips: Serve soft-poached eggs 

over sautéed escarole and radicchio, 

and top with grated Asiago cheese; halve 

boiled eggs and mash the yolks with 

avocado, shallots, and green Tabasco 

sauce for spicy deviled eggs; whisk eggs 

with almond flour, cheddar cheese, and 

minced chives, and cook in a waffle iron. 

3Grass-fed beef is a complete 

protein that has a superior 

nutritional profile as compared 

to grain-fed beef, with less total fat and 

saturated fat, and higher levels of omega-3 

fats, vitamin E, and other antioxidants. 

Recipe Tips: Sauté thin strips of beef 

with broccoli, mushrooms, ginger, garlic, 

tamari, and sesame seeds; cook ground 

beef with crushed tomatoes, olives, capers, 

garlic, anchovies, and red pepper flakes 


make it! 

for a spicy puttanesca sauce; simmer 

lean beef with barbecue sauce in a slow 

cooker, then shred and serve on slider 

buns with coleslaw and pickles. 

4Buckwheat, in spite of the 

name, is gluten-free. Technically 

not a cereal grain, it comes from 

a plant related to sorrel and rhubarb. 

It’s high in most essential amino acids 

and is also rich in polyphenols, fiber, 

magnesium, and other nutrients. 

Recipe Tips: Toss buckwheat with 

shredded Brussels sprouts, hemp seeds, 

cherry tomatoes, and chickpeas, and 

dress with an olive oil vinaigrette; top 

buckwheat with yogurt, frozen blackberries, 

and chia seeds for an easy 

breakfast bowl; toss buckwheat with 

roasted golden beets, arugula, red 

onions, and olive oil. 

Corn and Quinoa Chowder 

Serves 6 

We used organic red quinoa, which 

is available in most natural foods 

markets, but the flavor’s just as good 

with white quinoa. 

¾ cup red or white quinoa, 

rinsed and drained 

1 tsp. cumin seeds 

1 ½ Tbs. olive oil 

2 ½ cups fresh or frozen corn kernels 

1 large red potato, diced (about 1 cup) 

4 small shallots, chopped (about ¼ cup) 

4 cups low-sodium vegetable broth 

2 cups plain soymilk 

1 large red bell pepper, diced 

3 Tbs. chopped cilantro, plus a few 

sprigs for garnish 

1. Toast quinoa and cumin seeds in pot 

over medium-high heat, 3 to 4 minutes, 

or until golden and fragrant, stirring 

constantly. Transfer to bowl. 

2. Heat oil in pot; add corn, potato and 

shallots. Sauté 5 minutes, or until shallots 

are translucent. Add broth and soymilk, 

and bring to a boil. Stir in quinoa mixture. 

Reduce heat to medium-low, cover and 

simmer 10 minutes. Stir in bell pepper, 

cover and simmer 5 minutes, or until 

quinoa and vegetables are tender. 

3. Remove from heat; stir in chopped 

cilantro. Season to taste with salt and 

pepper. Ladle into soup bowls, and 

garnish with cilantro sprigs and lime 

wedges, if desired. 

Per serving: 253 cal; 8g prot; 7g total fat (0g sat 

fat); 44g carb; 0mg chol; 378mg sod; 5g fiber; 

1g sugar 

5Pistachios are not actually 

nuts; they’re the seeds of fruit 

from the pistachio tree that have a 

well-rounded content of essential amino 

acids. They’re also rich in potassium and 

monounsaturated fats, as well as lutein 

and zeaxanthin. Combine them with beans 

or grains to form a complete protein. 

Recipe Tips: Add toasted pistachios, 

minced dried apricots, cardamom, and 

cumin to brown rice for a Middle Eastern 

side; grind pistachios into a meal and 

use as a coating for grilled chicken or 

fish; combine pistachio butter with 

apple cider vinegar and honey for a 

creamy, protein-rich salad dressing. 


6Cottage cheese, like other 

forms of dairy, contains all nine 

essential amino acids, as well as 

calcium, selenium, vitamin B 12 

, and 

other B vitamins. Look for organic 

varieties, or try probiotic-rich cultured 

cottage cheese. 

Recipe Tips: Mix cottage cheese with 

chia seeds, frozen berries, and oats for 

a breakfast bowl; mash cottage cheese 

with avocado and spread on toast; 

add it to sautéed garlic, onions, frozen 

spinach, and curry powder for a quick 

palak paneer. 

7Quinoa is rich in protein and 

contains all nine essential amino 

acids. It’s used as a grain, but 

is actually a seed from a plant that’s 

related to spinach and chard, so it’s 

naturally gluten-free. Quinoa is also a 

great source of fiber, potassium, iron, 

and other key nutrients. 

Recipe Tips: Grind quinoa into 

flour and use as a pancake base with 

blueberries, vanilla, and honey; mix 

quinoa with lentils, ground pumpkin 

seeds, mushrooms, and onion, form 

into burgers and grill; toss quinoa 

with cherry tomatoes, shallots, basil, 

feta cheese, and olive oil. 

8Hemp seeds are rich in 

protein and amino acids, as 

well as magnesium, zinc, iron, 

B vitamins, and omega-3s. Combine 

them with beans for a complete protein. 

Recipe Tips: Toss hemp seeds with 

black beans, corn, red peppers, cilantro, 

and honey-lime vinaigrette; top oatmeal 

with raspberries, hemp seeds, and 

honey; sauté chard, red lentils, and 

garlic, and top with hemp seeds. 


HEALTHY DISH * 

Back in the 1960s when I was an aspiring 

jazz musician, sliders were one of my 

favorite foods. Only they weren’t called 

“sliders” back then—they were called 

“White Castle.” These scrumptious 

little mystery meat burgers with the 

grease-soaked buns and the little pickle 

in the middle were the most 

delicious things ever, and I always 

looked forward to picking up a box 

on the way home from a gig at 3 a.m. 

That was then. And to paraphrase a 

cigarette commercial from those same 

days, sliders “have come a long way, 

baby!” These modern-day Asian Sliders, 

for instance, are an upgrade from your 

typical “labor day burgers” in several 

ways. For one thing, they’re made from 

turkey, not beef. For another, they’re not 

greasy at all. They’re also not grilled at 

high temperatures, which is definitely 

a good thing because high-temperature 

grilling and charring can produce 

carcinogenic compounds. Finally, they’re 

seasoned with incredibly healthy spices 

such as ginger and sesame seeds—and 

to top it off, they’re baked! 

As great as protein and healthy fat 

are, there’s one dietary ingredient 

they’re lacking: fiber. But not this 

burger. The imaginative addition of 

½ cup of rolled oats adds 4 grams 

of fiber. Not exactly the equivalent 

of a cup of black beans, but still more 

fiber than the average burger. And for 

even more fiber (and flavor!), I highly 

recommend the avocado option. 


recipe makeovers full of modern flavor 

A Better (Mini) Burger 

Step up your burger game with super-tasty Asian Sliders—they are 

big on flavor, packed with good nutrition, and easy to make. 

BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC 

Notes from the Clean Food Coach: 

These sliders are great with lettuce and avocado on whole wheat slider buns, or sliced and rolled into whole grain wraps. 

They’re also tasty chopped into a fresh green salad if you want to avoid the carb hit from bread. 



make it! 

Asian Sliders 

Makes 8 Sliders 

Putting away food for fall and winter? 

Any uncooked turkey burgers can 

be frozen for up to three months. 

To prepare frozen patties, thaw 

overnight in the refrigerator and 

follow the baking instructions. 

1 egg 

2 Tbs. hoisin sauce 

1 Tbs. Dijon mustard 

1 Tbs. minced ginger 

1 clove garlic, minced 

1 tsp. salt 

1 lb. lean ground turkey 

½ cup whole rolled oats 

¼ cup thinly sliced scallions 

¼ cup black sesame seeds (or 

white) 

1. Preheat oven to 375°F. Spray large 

cookie sheet lightly with olive oil, 

and set aside. 

2. Place egg, hoisin sauce, Dijon, 

ginger, garlic, and salt in large 

bowl, and whisk to combine. Gently 

fold in turkey, oats, scallions, and 

sesame seeds, and mix well with 

clean hands, being careful not to 

overwork meat. 

3. Use ice cream scoop to form 

8 small, even patties. Arrange on 

prepared baking sheet, and bake 

about 15 minutes, until inserted 

meat thermometer reads 170°F. 

Per serving: 160 cal; 13g prot; 8g total fat 

(2g sat fat); 7g carb; 65mg chol; 450mg 

sod; 1g fiber; 1g sugar 

Featured Ingredient: 

Black Sesame Seeds 

The sesame seed has been around a long time, at least since the days of The 

Thousand and One Arabian Nights. In fact, sesame is the oldest known plant 

grown for its seeds and oil, and is especially valued in Eastern, Mediterranean, 

and African cultures. Sesame seeds are about 50–60 percent oil, and much 

of that oil contains sesamin and sesamolin, two important members of the 

lignan family of polyphenols (plant chemicals that are really good for you). 

When the seeds are refined (as in the making of sesame oil), two other 

phenolic antioxidants—sesamol and sesaminol—are formed. 

But you don’t need to know all the technical names of the lignan family to 

understand that these plant chemicals have major health benefits. Sesame seed 

lignans—including the aforementioned sesamin and sesaminol—enhance 

vitamin E’s absorption and availability, improve lipid profiles, and help normalize 

blood pressure. Animal studies show that sesame lignans enhance fat burning 

by increasing the activity of several liver enzymes that break down fatty acids. 

CHOLESTEROL AND SESAME SEEDS 

If you’re familiar with my book The Great Cholesterol Myth, you know that I’m not a 

fan of using cholesterol as the ultimate marker for heart disease risk. So I’m loath to 

tout the “cholesterol-lowering” properties of any food or supplement because I’m not 

at all sure that lowering cholesterol is the same as lowering the risk for heart disease. 

That aside, it’s worth noting that sesame lignans do help reduce cholesterol. 

In a study published in the Journal of Lipid Research, sesamin lowered both serum 

(blood) and liver cholesterol levels. The researchers suggested that sesamin deserves 

further study as a “possible hypocholesterolemic agent of natural origin.” And in 

a study in the Journal of Nutrition, 50 grams of sesame seed powder taken daily 

for five weeks improved total cholesterol, LDL (“bad”) cholesterol, cholesterol ratio, 

and antioxidant status in postmenopausal women. The researchers noted some 

improvements in sex hormone status as well, and suggested a benefit of sesame 

for postmenopausal women. 

NUTRIENT PROFILE 

Sesame seeds are very high in calcium, but much of it is bound to oxalic acid, 

making it less bioavailable than other forms of calcium. In parts of Japan, whole 

sesame seeds are prepared as a condiment known as gomasio, made by toasting 

whole sesame seeds with unrefined sea salt at high temperatures. This process 

may improve the assimilation of calcium by getting rid of the oxalates. 

Calcium aside, sesame seeds are a rich source of minerals, fiber, and protein. 

Two tablespoons of seeds contain 35 percent of the Daily Value for copper, 2 grams 

of fiber, and 3 grams of protein—more protein than any other nut or seed—plus 

other nutrients including iron, magnesium, phosphorus, potassium, and manganese. 

You can really enhance the nutty flavor of sesame seeds by toasting them in a dry 

skillet over medium heat until they’re golden brown. They come in shades of black, 

brown, and yellow as well as the more common beige variety. The black seeds have 

the strongest flavor. 

Tahini is made from hulled sesame seeds and is, therefore, a more refined product, 

though still delicious. Other traditional sesame-based dishes include hummus, a 

Middle Eastern appetizer made of ground chickpeas, garlic, and tahini; and baba 

ghanoush, which has a base of roasted eggplant seasoned with tahini, lemon juice, 

garlic, and salt. 


RECIPE 4 HEALTH * 

In The Low-Calorie Cookbook: Healthy, 

Satisfying Meals with 500 Calories or 

Less, Megan Olson poignantly shares 

how she went from “missing out on so 

many opportunities in life” because of 

her weight to finding joy and purpose in 

healthy cooking. She’s also the creator 

of Skinny Fitalicious (skinnyfitalicious. 

com), a blog dedicated to serving up 

tasty low-cal recipes and helping others 

overcome weight issues. 

What’s even more important than 

what you put in your mouth, says Olson, 

is being able to shift your perspective. 

“Mindset is the foundation of lasting 

weight loss,” she says. “When you have 

the right mindset, implementing good 

nutrition is easier.” 

This recipe for pad Thai—made 

using sweet potato “zoodles”—is one of 

Olson’s favorites from the new cookbook. 

Healthy Chicken Pad 

Thai 

Serves 4 

High in protein and fiber but 

low in calories, this healthy spin 

on chicken pad Thai is better 

for you than takeout. It combines spiralized 

sweet potato and an array of vegetables with 

a creamy lime-peanut butter sauce. You’ll 

love this for an easy and filling meal! 

SAUCE 

½ cup creamy unsalted, sugar-free peanut, 

sunflower, almond or cashew butter 

½ cup water 

1 Tbs. honey 

1 Tbs. fresh lime juice 

1 Tbs. rice wine vinegar 

2 Tbs. coconut aminos or soy sauce 

1 tsp. garlic powder 

1 tsp. ground ginger 

CHICKEN PAD THAI 

1 lb. chicken breast tenders 


make it! 

eating clean made easy 

The Skinny Secret 

After years of struggling with her weight, cookbook author 

Megan Olson effortlessly lost 80 lbs. by focusing on portion 

sizes and high-quality ingredients. 

BY NICOLE BRECHKA 

1 Tbs. extra virgin olive oil 

2 large egg whites 

1 cup diced red bell pepper 

2 cups julienned carrots 

1 cup coarsely chopped red cabbage 

2 cups spiralized sweet potato 

2 Tbs. coarsely chopped raw cashews 

¼ Tbs. coarsely chopped fresh cilantro 

¼ Tbs. finely chopped green onions 

1. To make sauce: Mix together nut butter, 

water, honey, lime juice, vinegar, coconut 

aminos, garlic powder, and ginger in 

medium bowl. 

2. To make pad Thai: Add half of sauce 

to large skillet over medium heat. Add 

chicken breast tenders, and cook 5 minutes, 

until internal temperature reaches 

165°F. Transfer chicken and sauce to 

plate, and set aside. 

3. Add oil and egg whites to skillet. Cook 

egg whites 2–3 minutes, until scrambled, 

transfer to separate plate, and set aside. 

Add bell pepper, carrots, cabbage, and 

sweet potato to skillet. Cook vegetables 

5 minutes, then add chicken, remaining 

sauce, and egg whites. Toss to combine, 

and cook pad Thai 5 minutes, or until 

the vegetables are al dente. 

4. Serve pad Thai with cashews, cilantro, 

green onions, and remaining sauce. 

Store in refrigerator for up to 5 days. 

Per serving: 520 cal; 38g prot; 25g total fat 

(4.5g sat fat); 39g carb; 85mg chol; 310mg sod; 

7g fiber; 18g sugar 

Excerpted with 

permission from 

The Low Calorie 

Cookbook: Healthy, 

Satisfying Meals 

with 500 Calories 

or Less by Megan 

Olson (Page Street 

Publishing Co., 

2020). 

Photo: Megan Olson

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COOK WITH SUPPLEMENTS * 

easy ways to boost your nutrition 

A Honey Like No Other 

Manuka honey is not your ordinary sweetener—it adds an extra dose 

of key nutrients to recipes and boasts antibacterial properties. 

Manuka, a “super honey” from New 

Zealand, has made waves in recent 

years for its ability to enhance health 

and beauty. In addition to containing 

a variety of vitamins, minerals, and 

antioxidants, Manuka has potent 

bacteria-fighting qualities not found 

in other honey varietals. In fact, 

researchers have identified more 

than 80 different strains of bacteria 

that can be inhibited by Manuka, 

including some that are resistant to 

conventional antibiotics. 

As a bonus, it’s also great for 

cooking, and this delicious recipe is 

a great way to boost your resistance 

to nasty bugs and enjoy a sweet treat 

at the same time! 

Gluten-Free Maple Banana 

Oatmeal Bake 

Serves 8 

Warm, comforting, and full of flavor but no 

guilt, this filling breakfast will have you looking 

forward to morning (or any time of day!). 

OATMEAL BAKE 

1 cup mashed banana 

1 pasture-raised egg 

(or substitute flax egg) 

¹/3 cup cream nut butter 

3 Tbs. maple syrup 

3 Tbs. Wedderspoon Beechwood Honey 

¾ cup unsweetened non-dairy milk 

1 tsp. vanilla extract 

3 cups rolled oats 

½ tsp. baking powder 

GLAZE 

¾ cup raw cashews, 

soaked in boiling 

water for 10 minutes 

5 Tbs. non-dairy milk 

½ tsp. cinnamon 

2 Tbs. Wedderspoon 

Manuka Honey 

1 Tbs. maple syrup 

1 tsp. vanilla extract 

Wedderspoon 

Raw Beechwood and 

Raw Manuka Honeys 

1. To make oatmeal: Preheat oven to 

350°F and grease 8x8 baking dish. 

In large bowl, mix banana, egg, 

nut butter, maple syrup, honey, 

milk, and vanilla extract. Add oats 

and baking power, and mix until 

well combined. Add to baking 

dish, and bake 20–25 minutes. 

2. To make glaze: While oatmeal bakes, 

strain cashews and place in blender or 

food processor. Add remaining glaze 

ingredients, and blend until creamy. 

3. Remove oatmeal bake from oven, top with 

glaze, and enjoy! 

Per serving: 370 cal; 10g prot; 14g total fat (2g sat fat); 

54g carb; 25mg chol; 90mg sod; 6g fiber; 21g sugar 

Recipe by Rachel Mansfield, author of the new cookbook 

Just the Good Stuff and podcast host of Just the Good 

Stuff. Find her at rachlmansfield.com and on Instagram 

@rachLmansfield. 

Photo: Rachel Mansfield 

48 • 

SEPTEMBER 2020

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Better Nutrition September2020

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