YOUR ULTIMATE RESOURCE FOR NATURAL LIVING
NOVEMBER 2020 * betternutrition.com
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Thanksgiving
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p. 44
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YOUR ULTIMATE RESOURCE FOR NATURAL LIVING
CONTENTS
November 2020 / Vol. 82 / No. 11
30
40
44
features
54
Sweeten your
Thanksgiving
table with this
Cranberry, Pear,
& Orange Relish
.
BN’s 2020 Best of
Supplements Awards
Our annual look at the cream of the dietary
supplement crop features more than 50 winners
in categories ranging from Brain Health to
Immunity to Weight Loss. If you’re trying to
decide which brands are best for your particular
concerns, this is the place to start.
Stop Fueling the Flames
Chronic inflammation is now recognized as a
contributing factor in dozens of serious health
conditions, including cardiovascular disease,
diabetes, and Alzheimer’s. Here’s how to tame
those inflammatory flames before they become
a significant problem.
Gobble, Gobble!
Wondering what you’re going to do with all that
leftover Thanksgiving turkey? These healthy
and creative recipes can help you put that
entire bird to good use long before you get tired
of turkey sandwiches.
departments
6 NEWSBITES
10 Reasons to Be Thankful
Plus the latest research on yoga,
cinnamon, vitamin C, and more.
10 PASSION BEHIND THE PRODUCT
A Mission in Search of a Company
The story of Miyoko’s Creamery and
their heavenly vegan cheeses.
12 HOT BUYS
Look What Just Arrived
Discover the latest natural products.
14 CHECK OUT
Get a Crush on Resveratrol
Combat cognitive decline, heart
disease, osteoporosis, and more.
18 ASK THE NATUROPATHIC DOCTOR
Know Your Heart
Prevent all forms of heart disease.
22 NATURAL REMEDY
Boosting Male Testosterone
Levels Naturally
Natural ways to treat low T.
24 NATURAL BEAUTY
Niacinamide for Great Skin
This unique form of vitamin B 3
can
work wonders on your complexion.
26 FIT & HEALTHY
5 Apps That Make Your
Workouts More Fun
Take fitness to a whole new level.
48 ASK THE NUTRITIONIST
Are There Benefits to
Going Nuts with Your Diet?
You’d be nuts not to eat more nuts.
52 EATING4HEALTH
Don’t Stress It With Magnesium
Seven great food sources of this
calming mineral.
54 RECIPE4HEALTH
Relish These Fall Fruits
The search for the perfect holiday
relish is over.
56 HEALTHY DISH
Eat Your Veggie—Muffins!
Sweet potatoes make a mighty
tasty muffin base.
Click On
This!
RESOURCES &
REFERENCES
For links to studies
cited in our articles
and other helpful
sites and books, visit
betternutrition.com.
Free eBOOK!
The Healthy
Brain Guide
Discover new ways
to maximize your
focus, mental
clarity, memory, and
more—no matter
your age. Also, learn
about a specific
nutrient that works
in a unique way to
nourish the brain.
the
HEALTHY
BRAIN
guide
HOW TO
MAXIMIZE FOCUS &
MENTAL CLARITY
THROUGHOUT
YOUR LIFE
+ Memory-Boosting
Supplements, Foods,
& Recipes
Download your
free copy now at
betternutrition.com.
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 and this page) adobestock.com
2 • NOVEMBER 2020
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These statements have not been evaluated by the Food and Drug Administration.
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EDITOR’S * LETTER
Spotlight on
Supplements
*
Our Writers
Meet the passionate
people behind this issue
of Better Nutrition!
Jeannette Bessinger, CHHC, is an
award-winning educator, author, and a
real food chef. She’s helped thousands of
people make lasting healthy changes to
unhealthy habits. jeannettebessinger.com
YOUR ULTIMATE GUIDE TO NATURAL LIVING
Editor in Chief
Creative Director
Executive Editor
Associate Editor
Digital Editor
Copy Editor
Beauty Editor
Contributing Editors
Nicole Brechka
Rachel Joyosa
Jerry Shaver
Elizabeth Fisher
Maureen Farrar
James Naples
Sherrie Strausfogel
Vera Tweed, Helen Gray
Supplements are increasingly becoming
a part of daily life for the average person.
Especially with Covid, preventive health
has become more relevant than ever.
What's more, the choices are endless.
Don’t like to swallow pills? There’s a
gummy for that. Have trouble absorbing
certain nutrients? There are “optimized”
or “activated” versions of many nutrients
for better utilization and better results.
With all those options, it might be
hard to decide which supplements to
buy. We’ve got you covered with our
Best of Supplements Awards on p. 30.
We put a lot of time and effort into
researching a wide range of formulas
from a variety of brands. We test
them out ourselves and examine the
ingredients: Was a therapeutic dosage
used? Is the product third-party tested?
Is the herbal blend a good one?
So we feel pretty confident in (and
excited about) our list of winners—these
are standout products that deserve a
spot on your supplement shopping list!
And speaking of shopping list:
Download our free Best of Supplements
Shopping List on betternutrition.com.
Also on our site: a new (and also free!)
eBook: 25 Super Supplement Tips.
I hope you enjoy this special issue
and find it helpful in your search for
high-quality supplements.
nbrechka@pocketoutdoormedia.com
*
*
*
*
*
*
*
*
*
*
Jonny Bowden, PhD, CNS, is a boardcertified
nutritionist and the bestselling author
of 15 books, including The 150 Healthiest
Foods on Earth. jonnybowden.com
Michele Burklund, ND, is an integrative
physician, avid researcher, writer, and the chief
science officer of Puriya. medicinewild.com
Emily A. Kane, ND, LAc, has a private practice
in Juneau, Alaska. She is the author of
Managing Menopause Naturally and other
books. dremilykane.com
Jill Schildhouse is an award-winning writer
and editor specializing in travel, health and
wellness, fitness and nutrition, beauty, and
consumer products. jillschildhouse.com
Melissa Diane Smith, Dipl. Nutr.,
is a holistic nutritionist with 25 years of
clinical experience. She is the author
of Going Against GMOs and other books.
melissadianesmith.com
Mark Stengler, ND, is the founder of
Stengler Center for Integrative Medicine
in San Diego. Voted the 2019 Doctor
of the Year by the International Association
of Top Professionals, Stengler has authored
several books, including the upcoming
Heal Your Prostate. markstengler.com
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, 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
Contributing Writers
Print Ad Coordinator
Prepress Manager
Prepress Specialist
Editorial Offices
Vice President, GM
Publisher & Director of
Retail Sales
Integrated Media Sales
Director, West Coast
Integrated Media Sales
Director, East Coast & Midwest
Senior Brand Marketing
Manager
Marketing Designer
Accounting & Billing
Retail Customer Service
Jonny Bowden, PhD, CNS, Jeannette
Bessinger, CHHC, Joyce Goldstein,
Emily A. Kane, ND, LAc, Chris Mann,
Melissa Diane Smith, Lisa Turner,
Neil Zevnik
Kim Hoff
Joy Kelley
Idania Mentana
512 Main Street, Suite 1
El Segundo, CA 90245
310-873-6952
Sharon Houghton
shoughton@pocketoutdoormedia.
com
Rob Lutz
rlutz@pocketoutdoormedia.com
970-291-9029
Anne Hassett
415-404-2860
anne@hassettmedia.net
Mason Wells
917-656-2899
mwells@pocketoutdoormedia.com
Kristen Zohn
kzohn@pocketoutdoormedia.com
917-860-8733
Judith Nesnadny
jnesnadny@pocketoutdoormedia.com
Linda Koerner
513-318-0325
bnsales@pocketoutdoormedia.com
800-443-4974, ext. 701
Chief Executive Officer Robin Thurston
Chief Operating Officer & President Danielle Quatrochi
Senior Vice President of Sales & Business Development Tommy OHare
VP of Finance Greg Abrahamson
Manager of Operations & HR Ilana Coenen
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BETTER NUTRITION, ISSN #0405-668X. Vol. 82, No. 11. Published monthly by Pocket Outdoor
Media. 5720 Flatiron Parkway, Boulder, CO 80301; ©2020 Pocket Outdoor Media. All rights
reserved. Mechanical requirements and circulation listed in Standard Rate and Data Service. The
opinions expressed by the columnists and contributors to BETTER NUTRITION are not necessarily
those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted.
Advertisers and advertising agencies assume liability for all content of advertising and for any
claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in whole
or in part without the express permission of the publisher. BETTER NUTRITION does not endorse
any form of medical treatment. The information presented here is not meant to diagnose or
treat any medical condition. We urge you to see a physician or other medical professional before
undertaking any form of medical treatment.
Photo: adobestock.com
4 •
NOVEMBER 2020
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NEWS*BITES
BY VERA TWEED
Traditional expressions of gratitude
at this year’s Thanksgiving may be
challenging, what with social distancing,
empty seats in football stadiums, and
a television-only Macy’s Thanksgiving
Day Parade. But there are still plenty
of reasons to be thankful.
❶ You can still watch the Macy’s parade
on TV—as most people usually do.
❷ If you’re a football fan, you can
still watch the games on TV, and if
your fan buddies aren’t with you,
share the experience with them by
phone or video.
We know now more than
ever before about how to lead
healthier lives by eating whole
foods, being more physically
active, managing stress, and
getting enough sleep.
We have more choices of
fresh and organic food than
ever before, along with a nearly
infinite number of recipes online
(go to betternutrition.com and
search “Thanksgiving” for some of
our favorites from past issues).
We can eat, drink, chew, or swallow
multivitamins and other supplements
for nutritional insurance, natural
relief from ailments, and other
specific benefits. Ashwagandha and
magnesium, for example, can ease
anxiety and help you relax and get
a good night’s sleep.
Opportunities for physical activity
are endless, either by going outdoors
or streaming exercise routines in your
10
Reasons
to Be
home—with or without special
equipment or a virtual trainer.
Although air pollution and
greenhouse gases are threatening
our planet, there’s more awareness
than ever about what needs to
be done. In the natural products
industry, for example, more than
650 companies are taking action
to protect the Earth.
In addition to efforts to reduce
sources of pollution, new technologies
are being developed to suck carbon
out of our air and store it in
the ground or at the bottom
of the ocean.
Although bad news is
available 24/7 on every
electronic device, you always
have the power to turn it off.
You’re here. You’re alive.
And you have the power to do
a lot of good for yourself, for
others, and for the planet.
Photo: adobestock.com
6 • NOVEMBER 2020
Support your
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NEWS*BITES
DIETS
8 • NOVEMBER 2020
Overweight people who routinely
eat a healthy, Mediterranean-style
diet live longer than their thinner
counterparts who eat an unhealthy
diet of take-out and fast food, according
to a 21-year study of 79,000 middleaged
and older men and women in
Sweden. “These results indicate that
adherence to healthy diets such as a
Mediterranean-like diet may be a more
appropriate focus than avoidance of
obesity for the prevention of overall
mortality,” said the authors in the
journal PLOS Medicine.
The healthy diet in the study included
ample fresh vegetables and fruit, legumes, whole grains, ocean fish (not shellfish),
olive oil, and moderate amounts of wine, but no soda or other sweet drinks.
People eating this type of diet were also less likely to gain weight as they got older.
Although there was some increased risk for heart disease among obese people,
it was tempered by the Mediterranean-style diet.
PREDIABETES?
Consider Cinnamon
Cinnamon doesn’t just add flavor
to your favorite recipes. Taking a
500-mg cinnamon supplement
three times per day for 12 weeks
can lower high blood sugar and help prevent type 2 diabetes, according to a
study of 51 people with prediabetes. Led by Boston’s Joslin Diabetes Center,
the study found that compared to a placebo, cinnamon lowered abnormal
fasting glucose levels and improved the body’s response to carbohydrates.
YOGA POSES
for Whatever
Ails You
Feel anxious? Bloated?
Do your hips hurt?
Or maybe all that time at
your computer is giving you
a touch of carpal tunnel
syndrome. There’s a yoga
pose for these and many
other ailments, free of
charge, at yogapose.com.
And if you prefer a class,
take one online from a
certified yoga instructor
for a mere 99 cents. There
are dozens of classes to
choose from.
MUSCLE LOSS IS NO MATCH FOR
VITAMIN C
The human body loses 1 percent of muscle mass per year after age 50,
which doesn’t sound like a lot. But over the years, it adds up and can
lead to frailty, diabetes, and disability. Fortunately, vitamin C can slow
down this loss of muscle. British researchers looked at data from more
than 13,000 people between the ages of 42 and 82 and found that
those getting the most vitamin C in their diets had the least amount
of muscle loss. They estimate that eating an orange plus a vegetable
side dish every day would provide enough vitamin C.
Photos: adobestock.com
Nutrition for Kids!
NEW!
childlifenutrition.com |
#moregood
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PASSION BEHIND THE PRODUCT *
companies fostering personal & global well-being
A Mission in Search
of a Company
Chef. Jazz singer. Restaurateur. Animal sanctuary founder.
Miyoko Schinner has been all these things. But she may have finally
found her perfect niche with Miyoko’s Creamery, specializing in
gourmet vegan cheeses and butter. BY NEIL ZEVNIK
Ever since she went vegan in the mid-
1980s, Miyoko Schinner’s life has been
about one thing: “I want to convince
the world there’s a better way to eat.”
So her story began as a mission in
search of a company, not the other
way around.
“First I started playing around with
cashews and tofu, turning them into
creams, mayos, spreads, and desserts,”
she says. And eventually the breakthrough
came when she cracked the
code for making 100% non-dairy cheese
and butter from organic, real foods
such as nuts, legumes, and other
plant-based ingredients.
Using traditional creamery
cultures, age-old cheesemaking
techniques, and modern technology,
Miyoko reinvented real foods into
new and exciting forms. “The world
of cheese opened up once learned
how to ferment nuts, seeds, and
legumes; turn them into cheese; and
get them to melt, and act and taste
like dairy products.”
But moving from products she
created in her kitchen to global
distribution was a difficult endeavor.
“The road was rocky. There was a
time when I wondered if we would
ever get it right,” she admits. But she
never lost sight of her mission, and it
spurred her on. “I love the opportunity
to inspire passion for everything
that food brings—conviviality, heart,
conversation, and the ability to impact
the world positively.”
Saving Goats, Saving the World
Schinner’s credo threads through
everything in her life, not just her
products. In 2015 she cofounded
Rancho Compasión, a nonprofit farm
animal sanctuary that began with two
adopted goats and now provides a
safe haven for over 70 animals.
Everything comes together
in her worldview. “The
“I love the
opportunity to
inspire passion
for everything
food brings—
conviviality,
heart, conversation,
and
the ability
to impact
the world
positively,”
says Miyoko
Schinner.
Photo: Matt Lever
10 • NOVEMBER 2020
Photo (top): adobestock.com
most important thing about our product
is that it can help save the world.
Literally. Because it is so much more
sustainable than dairy cheese, it can
reduce our impact on the environment
while saving ecosystems and wildlife,
and take animals out of the food system,
saving them, too. And then there’s the
contribution to human health—so
literally, it’s helping to save the world.”
Delicious products, clean ingredients,
environmental benefits—it’s all there.
But for Miyoko, everything she does and
creates is meant to work in service of her
deeply held belief in a “phenomenally
vegan” life. “My single greatest motivating
factor was and continues to be the
lives of the gentle animals I want to take
out of the food system by giving people
another choice—one that is more sustainable,
healthier and, most important,
compassionate,” she explains.
make it!
Ultimate Vegan Grilled
Cheese Sandwich
Serves 2
Pair this with a hearty bowl of soup,
and you’ve got the perfect comfort
food for chilly days!
4 slices whole-grain bread
2 tsp. Dijon mustard
1 6.5-oz. Miyoko’s Creamery cheese wheel, Sharp English Farmhouse, cut into ¼-inch slices
1 Tbs. Miyoko’s Creamery Spreadable oat milk butter
1 large heirloom tomato, cut into thin slices, optional
Handful of wild arugula leaves, optional
1. Spread mustard on two slices of bread, then divide cheese slices between them. Top each
with a remaining bread slice, and lightly butter the outside of both sandwiches.
2. Heat large nonstick skillet over medium heat. Place one sandwich in pan, and heat until
cheese begins to soften and bread turns golden brown. Flip and heat until other side is
golden and cheese is melted. Repeat with second sandwich.
3. Open each sandwich enough to insert half of tomato and arugula, if using. Serve hot.
Per serving: 530 cal; 18g prot; 30g total fat (6g sat fat); 43g carb; 0mg chol; 850mg sod; 3g fiber; 9g sugar
NOVEMBER 2020 • 11
HOT BUYS * new & notable
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A refreshing way to nourish your gut, gluten-free chickpea pizzas,
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Give your microbiome
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Prebiotic Peach Iced Tea
Flavor nourishes your
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of the prebiotic fiber
Arabinoxylan, which is
proven to promote the
growth of beneficial
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gut. Mix a packet with
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drink, sweetened with
monk fruit and stevia.
❷ Chickpea Pizza,
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Meet the first frozen
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Support Your Liver
A healthy liver promotes
whole-body wellness.
Show your liver some
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Got Ginseng?
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Energy (ginseng liquid
stick packs).
Catch the Banana
Wave
Move over coconut and
almond milks—there’s
a new nondairy option
in town. Banana Wave
Non-Dairy Banana Milk is
a plant-based beverage
packed with vitamins
and fiber-rich oats.
It comes in Original,
Mango, Strawberry, and
Chocolate. Try it in this
quick-and-easy recipe.
make it!
Banana Wave Banana Blueberry Bread Serves 8
1½ Paleo flour (or flour of your choice)
²⁄ ³ cup monk fruit, erythritol, or blend
1. Mix first nine ingredients in bowl,
then add blueberries
of both
2. Preheat oven to 350°F, and spray
1½ tsp. baking powder
8x4-inch loaf pan with cooking spray
¼ tsp. baking soda
¼ tsp. sea salt
3. Spoon mixture into prepared pan,
and bake 55 minutes or until inserted
½ cup oats
Per serving: 210 cal; 5g prot; 9g total fat (1g sat
toothpick comes out dry.
²⁄ ³ cup Banana Wave Original
fat); 27g carb; 0mg chol; 210mg sod; 4g fiber;
5g sugar
¼ cup safflower oil
4. Cool 15 minutes, remove from pan,
½ cup applesauce
1 cup blueberries
and cool completely. Serve with honey
or maple syrup for an extra kick.
Recipe adapted with permission from Banana-
Wave.love
CHECK OUT *
Reversing Brain Aging
“Our observed improvement in
overall cognitive performance
with resveratrol could potentially
reverse cognitive aging by up to
10 years.” This statement was
made by Australian researchers
in the journal Nutrients,
14 • NOVEMBER 2020
guide to cutting-edge supplements
Get a Crush on
Resveratrol
How this extract from wine and grapes
can help fight brain aging, diabetes,
heart disease, osteoporosis, and more.
BY VERA TWEED
Resveratrol has been touted—and doubted—as an all-round,
age-reversing miracle supplement, partially based on early
research showing that it extends the life of some animals,
such as worms and killifish. Initial lab and animal studies
also fueled its popularity by finding that resveratrol
stimulates beneficial genes, has antioxidant and
anti-inflammatory properties, and enhances
function on a cellular level.
How does this translate into tangible
improvements in human well-being?
In the past few years, dozens of clinical trials
have looked at the effects of resveratrol on
different health risks and conditions and
have identified some specific benefits.
Photo: adobestock.com
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IMMUNE
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From syrups to gummies, we
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CHECK OUT
after comparing the effects of resveratrol
and a placebo in a group of 129 postmenopausal
women between the ages
of 45 and 85.
A decline in mental function is a
common complaint of women who
are approaching or have gone through
menopause. In this study, women took
75 mg of resveratrol, twice daily, for
12 months and experienced overall
improvement in mental performance.
An earlier study of older men and
women found that 200 mg of resveratrol
daily improved memory. Both studies
also found that resveratrol improved
blood flow to the brain, which typically
declines with age.
In another study of young people
who took 500 mg of resveratrol daily,
blood flow to the brain also improved.
However, there were no noticeable
improvements in function, possibly
because unlike older people, they were
already functioning at their peak.
Fighting Type 2 Diabetes
Over a dozen studies of
more than 600 type 2
diabetics found that
resveratrol lowers blood
sugar. Some studies also
found an increase in “good”
HDL cholesterol and less
insulin resistance—an early
*
well-being in menopausal women (75 mg twice daily).
* Relieving ulcerative colitis symptoms (500 mg daily).
*
taken in addition to medications for rheumatoid arthritis.
*
16 • NOVEMBER 2020
trigger of diabetes where cells don’t
respond to insulin, causing a rise
in blood sugar. One study also found
that resveratrol reduced stiffness of
arteries, a condition that is more likely
to develop with type 2 diabetes.
Dosages of resveratrol in these studies
varied from 100 mg to 1,000 mg daily.
Helping the Heart
Studies of more than 400 men and
women have found several ways in
which resveratrol improves heart
function. Among people who were
not taking medications but had some
degree of heart disease or risk, the
supplement reduced inflammation,
systolic blood pressure (the top number),
cholesterol, and triglycerides, all of
which contribute to atherosclerosis
when elevated.
In addition, studies show that
resveratrol stimulates natural production
of nitric oxide, which dilates blood
Inflammation Buster
Infections, from flu to pneumonia to Covid-19, become deadly when the
immune system generates excessive inflammation in a misguided attempt
to beat a virus or bacteria. Lab, animal, and preliminary human trials have
found that resveratrol reduces inflammation and helps to regulate the
immune system to enhance its protective effects. Resveratrol benefits
identified in other recent studies include:
Reducing hot flashes and osteoarthritis pain and improving overall
Reducing symptoms more than medications alone (1,000 mg daily) when
Increasing muscle mass more than exercise alone in men and women over
the age of 65 (500 mg daily) when taken in conjunction with exercise.
Garden of
Life RAW
Resveratrol
Jarrow
Formulas
Resveratrol
Synergy
Reserveage
Nutrition
Resveratrol
500 mg
vessels. Healthy dilation enhances blood
flow and reduces stress on the heart by
more efficiently delivering oxygen and
nutrients. Most studies used doses of 75
or 100 mg daily for general heart health,
and 150 mg daily or more to reduce
blood pressure.
Another study tested 100 mg daily
of resveratrol on 85 patients who were
taking medications for heart failure.
Compared to a placebo, taking resveratrol
significantly improved ejection fraction,
a critical indicator of how well the
heart is working. In those taking the
medications with a placebo, average
ejection fraction improved by 3.2 percent
in two months, compared to a
9.7-percent improvement
with resveratrol during
the same period.
Enhancing Bone
Mineral Density
Resveratrol has
improved bone
mineral density in
both women and men. In a study of
125 post-menopausal women, 75 mg
of resveratrol, taken twice daily for
12 months, improved bone density
sufficiently to reduce the probability
of a hip or other major fracture
during the next 10 years. In a study
of 66 middle-aged men, bone density
improved with 1,000 mg of resveratrol,
taken daily for 16 weeks.
Another 6-month study compared
a placebo and resveratrol among
192 people with type 2 diabetes.
It found that 500 mg daily of resveratrol
significantly reduced bone loss.
Photo: adobestock.com
A Probiotic for
Both of You
Jarro-Dophilus ® Prenatal is a unique formula that includes four
patented, clinically documented vaginal probiotic strains plus
B. infantis M-63, a clinically documented probiotic strain
associated with improved growth of newborns.*
Visit us at jarrow.com to learn more!
ASK THE NATUROPATHIC DOCTOR *
answers to your health questions
Know Your Heart
There are several reasons why your ticker may give out before
you’re ready to go. Here are the top natural ways to address them.
BY EMILY KANE, ND, LAC
The heart is a complex muscle that pumps 60 or so beats per minute for
1,440 minutes per day, 365 days per year. That math gives us an astounding
look at the number of oxygen-delivering contractions our hearts will
perform over a lifetime. Unfortunately, cardiovascular “disease”
is still the leading cause of premature death in the U.S.,
just above cancers and respiratory illnesses.
One of the most common determinants of early
death from heart disease is uncontrolled high blood
pressure, which can result from clogged arteries,
or, less likely, an adrenaline-secreting tumor.
Q
I have a strong family
history of heart
disease, and many of
my relatives died fairly
young. I’m 45. What
can I do to decrease
my risk?
*
Is Your High Blood Pressure a Sign
of Stress or Heart Disease?
Blood pressure often reads high at the doctor’s
office, so get a cuff for home use to get an idea of
your baseline. Sit quietly for 3–5 minutes thinking
pleasant thoughts before measuring. And consider
measuring 3 times, with a few minutes of rest between
each attempt. Then write down the lowest set of numbers.
Upper number: Systolic, the upper blood pressure
*
number, bounces around because it measures the
vasoconstricting (blood vessel narrowing) effect of
adrenaline, aka, the “fight or flight” stress hormone.
Unfortunately, the body reads stress as stress, whether it’s
a life-threatening predator or a bill in the mail. Your body
responds to both stimuli in much the same way, which creates
a big jolt of heart-jittering anxiety.
If your upper number is variable and always higher than 120
(age up to 55–60) or 140 (age 60 or more), then you likely have
adrenaline-induced blood pressure spikes, and the best remedy is
stress management. Try meditation, forest bathing, hot-tubbing, chilling
with friends, or spending time alone. These soothing activities need to
be scheduled so you take this commitment seriously—and with joy!
Lower number: The bottom number in a blood pressure reading,
diastolic, indicates the relative ease with which your heart muscles
contract to push freshly oxygenated blood from the largest heart
chamber (the left ventricle) into the aorta, which delivers oxygen-rich
blood to the entire body. Oxygen drives our ability to produce glucose
for fuel, to burn fat for energy, and to complete the thousands of
metabolic tasks our bodies perform constantly.
If your diastolic number is usually above 80 (age 55–60) or 90 (age 60
or more) then you likely need some type of cardiac muscle toning, and
that means exercise—likely with a focus on weight loss. Every extra 10
Photo: adobestock.com
18 • NOVEMBER 2020
ASK THE NATUROPATHIC DOCTOR
Herbs to Heal Your Heart
Leonurus cardiaca is a lovely, tasty plant medicine in the mint family that can
help stabilize light arrhythmias. It’s particularly useful for cardiac problems
coupled with sadness or grief. The common name for this pretty flower is
motherwort, and it’s known to “gladden the heart.” It is a favorite of mine
to add to other heart tonics such as the better-known hawthorn (Crataegus
oxyacantha). For a tired, congested heart, I generally prescribe 2 grams daily
of the solid extract of hawthorn berries, which is widely available (my favorite
brands are Wise Woman Herbals, Gaia Herbs, and Herb Pharm).
Another much-researched Ayurvedic heart tonic is arjuna (Terminalia
arjuna), taken from the bark of a tropical almond tree. A dose of 500–1,000
mg twice daily has been shown to revive heart failure subjects to 75 percent
productivity within 4 months.
The most famous Ayurvedic herbal cardiac medicine is Rauwolfia
serpentina, from which the pharmaceutical drug reserpine is derived. Reserpine
blocks the production of adrenaline and noradrenaline, thus lowering
blood pressure. However, Rauwolfia can have some serious side effects.
Although this is generally unusual with herbal medicine, Rauwolfia should
not be taken without supervision from a licensed naturopathic doctor or
well-trained herbalist.
pounds of weight can raise your The Best Way to Treat Arrhythmias
diastolic (pump measure) by as & Congestive Heart Failure
much as 2.2 points. So, if you’re 50 Sometimes the heart is overstressed
pounds overweight, your diastolic by electrical problems, as opposed to
could be tipping from 80 (acceptable) plumbing problems (as in the case of
to 91 (borderline dangerous) just high blood pressure). Electrical problems
from excess weight alone. Weight cause irregular heart rhythms that can
loss also lowers insulin (which be benign (PVCs) or life-threatening
raises triglycerides, a type of fat (ventricular fibrillation, or V-Fib).
that infiltrates internal organs and
sticks on the waist), lowers leptin
A-Fib vs. V-Fib: A common arrhythmia,
*
(your “hunger” hormone), and lowers especially in older folks, is atrial
noradrenaline, almost identical to fibrillation (A-Fib) which isn’t as
adrenaline, but it’s produced in the dangerous as V-Fib, but can progress
nervous system, not the adrenals. to V-Fib. Mostly A-Fib puts folks
20 • NOVEMBER 2020
*
*
CoQ10 is an
almost magical
oxygen booster.
If you have a
sluggish heart,
are out of shape,
and/or are taking
a CoQ10-robbing
statin, then
supplementing
with CoQ10
is crucial.
at risk for blood clots (because the
blood is eddying around irregularly,
not flowing smoothly), and clots
can get lodged in the heart muscle
(heart attack) or in the brain (stroke).
Arrhythmia Treatments: In general,
the best way to treat arrhythmias
is with ablation (either burning or
freezing) of the source of the irregular
rhythm (usually in one of the pulmonary
veins). I have found that cactus
tincture can be very effective for mild
arrhythmias. (Please work with a
licensed healthcare professional.)
If you do have an arrhythmia,
it’s also a good idea to quit coffee—a
major cardiac stimulant—and to
follow a regular schedule. Get up and
go to sleep at same time each day. Eat
regular meals without snacking. Take
time daily to exercise. This gets your
body back into a rhythm.
Congestive heart failure: If you get
out of breath easily when trying to
exercise, and your blood pressure and
weight are up, you may have what
used to be called “congestive heart
failure.” This means the heart is just
not strong enough to vigorously pump
oxygen around the body. In this case,
your heart needs toning, which can
be tricky when you are too tired to
exercise. Start with simple walking
and work up from there.
Photo: adobestock.com
Why Exercise Is so Important
All muscles serve the heart, especially the
big leg and butt muscles. Anytime your
skeletal muscles are active, this helps
move blood through the vascular system
and eases the burden on the heart.
*
Walking poles: As an active senior,
I have learned to really appreciate
walking and hiking with poles. The
poles give me double the contact with
the earth and help my balance—and
the work of my arms translates to
the chest, heart, and core muscles,
increasing whole-body tone.
Nutrients That Enhance
Oxygen Delivery
COQ10: This supplement is an
*
almost magical oxygen booster.
If you have a sluggish heart,
*
*
are out of shape, and/or are taking a
CoQ-10-robbing statin, then supplementing
with CoQ10 is crucial—
200 mg daily for someone who
weighs 175 pounds is about
right. Take more if you can
afford it. With more highly
absorbable forms (e.g., Ubiquinol),
a lower dose will work as well.
PQQ: Another popular oxygenator
is PQQ, which improves the ability
of energy-producing units within
every cell to pump out more energy.
These tiny engines inside all cells
are called mitochondria.
VITAMIN C: One of my favorite
mitochondrial helpers is vitamin C.
It can have a laxative effect, so go
slow and cut back if your stool gets
loose. I prefer to take vitamin C at
bedtime so the micro-tissue repair
+
*
Find a licensed
naturopathic doctor for
a virtual (telemedicine)
or in-person
consultation at
naturemed.org/
find-an-nd.
that happens overnight gets a
fresh boost of vitamin C to work
with. I use a non-corn-sourced,
buffered ascorbic acid powder.
WATER: Don’t forget to stay hydrated.
Blood is 97 percent water, and if your
water volume is low, it makes the
heart’s job much harder. Drinking a
few extra glasses of water each day is
the easiest (and most refreshing) thing
you can do to give your heart a hand.
NATURAL REMEDY *
holistic strategies to help you feel better
Boosting Male Testosterone
Levels Naturally
If you’re feeling like half the man you used to be,
low T could be the problem.
BY MARK STENGLER, NMD
Testosterone deficiency, or low T,
negatively affects a man’s quality of life
and is a known risk factor for early death.
Testosterone levels are at their highest
by early adulthood, and then decrease
by 1–2 percent each year around age 40.
Why is low T harmful? Testosterone
has effects on the brain, skin, bones,
and heart, and impacts erectile function,
fat metabolism, muscle growth, bone
density, energy production, lipid levels,
insulin balance, and much more.
The Most Common Cause of Low T
Primary hypogonadism, which occurs
when the testicles don’t produce
enough testosterone, is the leading
contributor to low testosterone. This
may be spurred by certain endocrinedisrupting
chemicals that find their
way into the body through water
bottles, and other plastics, cosmetics,
canned food, fertilizers, toothpastes,
clothes, soaps, paper, textiles, carpets,
utensils, deodorants, bedding, and
other commonly used products.
The Best Way to Get Tested
The primary test for testosterone
deficiency is total testosterone.
Unfortunately, there isn’t a consensus
as to what precise range indicates
a deficient blood level of total testosterone.
Laboratories differ in their testosterone
reference ranges, although they
normally range from 250 ng/dL to
400 ng/dL and up to 1000 to 1100 ng/
dL. The American Urological Association
states that a total testosterone level
below 300 ng/dL is a reasonable cutoff
for healthy testosterone.
Testosterone deficiency should
be diagnosed with two separate total
testosterone measurements in the early
morning. Serum testosterone levels
vary significantly due to normal hormonal
rhythms of the endocrine system and
are highest in the early morning.
Illustrations: adobestock.com
22 • NOVEMBER 2020
NATURAL REMEDY
A Mediterranean
diet centered on
fresh veggies and
healthy fats is a
good choice for
men with low T.
Foods That Boost Testosterone
A study in the journal Nutrients
demonstrated that the Standard
American Diet (SAD) is significantly
associated with low total testosterone levels
and an unhealthy body composition
(decreased skeletal muscle mass and
increased visceral fat mass). Specifically,
this study found that dietary patterns
“characterized by high-frequency consumption
of bread and pastries, dairy
products, and desserts; eating out; and
low intake of homemade foods, noodles,
and dark green vegetables” were significantly
associated with low testosterone.
A modified Mediterranean diet is a good
choice for men with low T. Think vegetables,
fruits, seafood, poultry, beans,
herbs and spices, olive oil, nuts, moderate
dairy, and limited red meat.
The Right Exercise
Resistance training is typically recommended
for improving testosterone levels
in men. However, a study of 87 men with
erectile dysfunction who followed aerobic
exercise with stationary cycling had a
better increase of testosterone than those
who performed strengthening exercises.
The total amount of exercise may be
more important than the type.
Top 2 Herbal Remedies for Low T
Testosterone replacement, usually with topical creams or gels, or through
intramuscular injections, is often used as a treatment for men with an overt
testosterone deficiency. However, men with mildly low testosterone levels or
low-normal levels will usually respond to tried-and-true herbal therapies,
especially ashwagandha and Eurycoma longifolia.
Ashwagandha extract has been shown to significantly increase
testosterone levels compared to placebo in men. In an 8-week
randomized, placebo-controlled, double-blind study, 57 men aged
18–50 with little experience in resistance training were given
ashwagandha extract (300 mg) or a placebo twice daily. Baseline
measurements were taken, and then the men followed a resistance training
program. Their measurements were retaken at the end of the eight weeks.
Researchers found the men taking ashwagandha extract had significantly
increased testosterone levels (96.19 ng/dL) compared to those taking a placebo
(18.0 ng/dL). The men taking ashwagandha extract also had a significantly greater
increase in muscle strength as measured with bench press and leg extension
exercises, increased muscle size of the arms and chest, greater decreases in
body fat percentage (3.5 percent compared to 1.5 percent for placebo), and
decreased exercise-induced muscle damage (as measured by serum creatine
kinase level). None of the participants experienced adverse effects.
Another study, published in Evidence-Based Complementary and Alternative
Medicine, looked at the effect of ashwagandha on hormone levels (including
testosterone) and the sperm-producing activity of 46 men with low sperm count.
The men were randomized to receive ashwagandha extract (675 mg per day) or a
placebo. Serum hormone levels (testosterone and LH) were tested at the beginning
and end of the 90-day study. Serum testosterone increased by 17 percent and LH
(which stimulates testes production of testosterone) increased by 34 percent as
compared to baseline. Participants taking a placebo did not have an increase in
testosterone levels.
Recommendation: 600–675 mg daily of a standardized extract.
*
Safety: Ashwagandha is well tolerated.
*
Eurycoma longifolia (also known as Tongkat Ali, Malaysian
Ginseng, and Longjack) has been shown to improve erectile
unction, libido, and male sexual well-being, as well as stimulate
the synthesis of both total testosterone and free testosterone. In a
study from the Journal of the International Society of Sports Nutrition,
researchers looked at the effects of 200 mg of Eurycoma longifolia extract on people
who were “moderately stressed.” Compared to placebo, those taking the extract had
a significant increase in testosterone (37 percent) and a significant decrease in cortisol
(16 percent). Furthermore, those taking the extract showed significant improvements
in tension, anger, and confusion.
In a five-week study of physically active male and female seniors (ages 57 to
72), supplementation with Eurycoma longifolia extract (400 mg daily) was shown
to significantly increase total and free testosterone concentrations and muscular
force in men and women. Handgrip strength measures improved as a reflection
of an increase in muscle force. No side effects were noted for those supplementing
Eurycoma longifolia extract.
Recommendation: 200–400 mg daily of an extract
*
Safety: Eurycoma longifolia has been shown in a review of studies to be safe based
*
on no significant changes in liver or kidney function tests.
NOVEMBER 2020 • 23
24 • NOVEMBER 2020 NATURAL BEAUTY *
pure ingredients for skin & body
Niacinamide for Great Skin
Used by dermatologists to treat a variety of skin conditions,
this nourishing form of vitamin B 3
can also work wonders in your
at-home beauty regimen.
Check the ingredients in your face
serums, moisturizers, masks, and eye
creams, and you may be surprised to
find “niacinamide” listed. Not to be
confused with niacin, this is a different
form of vitamin B 3
that has the versatile
ability to improve hyperpigmentation,
visible signs of aging, and acne.
Niacinamide helps support the skin
barrier, allowing it to fight off free radical
damage. It also increases skin’s resiliency,
improves texture by making pores appear
smaller, helps balance oil production,
brightens the complexion, improves elasticity,
and can be used by all skin types.
BY SHERRIE STRAUSFOGEL
Topical niacinamide has been shown
to reduce skin inflammation, which is
why dermatologists use it to treat acne
and rosacea. Niacinamide can also inhibit
oil production, which is beneficial to those
dealing with acne. And new research
points toward the potential of niacinamide
to protect against skin damage caused by
UV radiation, which can decrease the risk
of developing skin cancers.
The new distressing skin concern,
“maskne,” acne due to facemasks, is
rising. The friction from a mask, along
with increased heat and humidity from
trapped breath, makes a perfect breeding
ground for acne-causing bacteria.
Dermatologists are also seeing an
increase in folliculitis (infected hair
follicles) and other forms of dermatitis.
Moisturizers rich in niacinamide that
hydrate and protect the skin are proving
to be beneficial for these issues.
When purchasing niacinamide
skin care products, make sure the
ingredient list includes “niacinamide,”
not just niacin or vitamin B 3
. New to
niacinamide? Introduce your skin to
it gradually—use it just a few times
per week—as it may result in mild
redness, itching, or burning.
Photo: adobestock.com
❶
❷
❶Transform puffy-looking eyes into
wide-awake eyes with Derma E Vitamin C
Bright Eyes Hydro Gel Patches. Cooling eye
gel patches moisturize the delicate
under-eye with niacinamide, while allantoin
increases skin smoothness, caffeine
depuffs, and vitamin C brightens dark
circles. After 10 minutes, your undereyes
will feel soothed and refreshed.
❷ Rejuvenate your under-eyes with
Mad Hippie Advanced Skin Care Eye Cream.
Packed with niacinamide, peptides
that help reduce wrinkles and undereye
discoloration, moisturizing shea
butter, antioxidant white tea, and
anti-inflammatory pomegranate seed
oil, this light eye cream will reveal
smoother, nourished skin.
Illuminate your complexion with
InstaNatural Skin Brightening Serum. A blend
of niacinamide, vitamin C, alpha-arbutin,
and licorice extract visibly reduces dark
spots, while hyaluronic acid and CoQ10
hydrate and smooth lines and wrinkles.
Use for a few weeks, and your skin will
get its glow back.
Revive your skin with MyChelle
Dermaceuticals Ultra Hyaluronic Beauty Mist.
Niacinamide, cactus water, hyaluronic
acid, and plant stem cells refine
and hydrate skin. Use as a toner or
throughout the day to refresh.
Combat shine and oversized pores
with Pacifica Pore Warrior Booster Serum.
This concentrated oil fighter contains
niacinamide, extracts of raspberry
and black currant leaves, and silica.
Use alone on clean skin or add a
dropperful to your favorite moisturizer
or foundation.
NOVEMBER 2020 • 25
FIT & HEALTHY *
Gone are the days when your workouts
have to feel like a monotonous chore—
walking on an endless treadmill, suffering
through sit-ups, and counting jumping
jacks are so 2015. Instead, you can use
virtual reality to put yourself right into
a video game workout or game your way
through a series of planks. And we owe all
this newfound fitness fun to technology.
“In many ways, technology is driving
fitness,” says Mohammed Iqbal, founder
26 • NOVEMBER 2020
exercise & diet for active lifestyles
5 Apps That Make Your
Workouts More Fun
High-tech ways to work up a sweat at home or on-the-go.
BY JILL SCHILDHOUSE
and CEO of SweatWorks, a design
development agency focused on
delivering bespoke digital products to
the fitness industry. “While the use of
technology has been commonplace at
fitness centers, the evolution that has
been happening over the past 10 years
is the personalization of fitness and
moving it closer to your home. The
addition of a wearable, such as an
Apple Watch or Fitbit, exponentially
expands the influence of all-day tracking
into your fitness journey.”
Iqbal says that brands have started
investing in their digital experience
significantly over the past four years
as the trend toward on-demand and
at-home fitness has continued to
grow. And the timing couldn’t be better,
considering the pandemic’s far-reaching
effect on the fitness industry—gym
closures, restrictions on community team
Photo: adobestock.com
sports, and fewer people getting outside
for physical activity means sticking to a
fitness routine is harder than ever.
“Covid-19 has accelerated the evolution
of wearables and digital fitness by at
least three to five years,” says Iqbal. “What
Covid-19 has enabled is faster adaptation
of technology with consumers.”
One of the best benefits of the union
of technology and fitness is that it leads
to innovative and fun ways to work up
a sweat—some are so fun, in fact, that
you’ll actually be excited for your next
“workout” instead of watching the
clock. Here are some of our favorites:
BoxVR
If you’ve ever
taken a boxing
class or religiously
popped in a Tae
Bo video, then you’re going to love this
new twist on a boxing workout. BoxVR
helps improve rhythm, agility, hand-eye
coordination, and stamina with its
adrenaline-pumping virtual reality boxing
workouts. The app—which works with
Oculus, Steam, or PlayStation VR, and
needs to be purchased separately—
transforms your living room into a
virtual boxing ring where you’ll jab,
uppercut, weave, and deflect punches
in routines that are choreographed to
awesome beats by professional fitness
instructors. The workouts range from
three-minute warm-ups to hour-plus
endurance classes. The app also tracks
your progress and calories burned to
help keep you motivated—as if being
transported into your own video game
isn’t motivation enough?
99 Walks
Walking is the most
underrated form of
exercise, despite its
numerous benefits—
it improves cardiac health, boosts
mood, improves posture, and enhances
circulation, and it’s a great low-impact
option for people with knee, ankle, and
back problems. But sometimes it can be
hard to find the motivation to go for a
walk. Enter 99 Walks: a monthly
walking challenge app that inspires
people of every age and ability to get up
and get moving. You can use it to walk
outdoors, walk around your house or
the mall, or walk on a treadmill. There
are daily classes, monthly rewards
(stainless steel bracelets with inspirational
messages), pace data, meditations,
podcasts and music, virtual teams, and
a supportive community to engage with.
Soon, you’ll be walking with purpose.
Sure, you could
just create a
playlist and have
a living room
dance party, but
wouldn’t you
rather learn some
new moves and
make sure you’re
hitting all your
muscle groups?
ClassPass
Not only is the same
old fitness routine
mind-numbingly
boring, but your body
quickly starts to get used to the moves—
and that’s when plateaus happen, making
it impossible to hit your goals. Instead,
confuse your muscles and take your
fitness to the next level with ClassPass,
an app that aggregates the best workouts
from studios and on-demand platforms
around the globe. Don’t be overwhelmed
by the fact that there are 50,000 weekly
digital options to choose from (that can
all be done in your living room either
with real-time instruction during a live
class or on-demand to fit your schedule),
because you can easily sort based on
genre, length, and studio. You’ll have
fun switching things up and exploring
such categories as HIIT-style workouts,
strength-training, yoga, Barre, Pilates,
kickboxing, and more.
Verv
If doing a dull cardio
workout makes it
seem as though time is
standing still, maybe
it’s time to try dancing! Sure, you could
just create a playlist and have a living
room dance party, but wouldn’t you
rather learn some new moves and
make sure you’re hitting all your muscle
groups? Verv—a holistic health and
wellness app featuring fitness classes,
nutrition info, sleep stories, healthy
recipes, and meditations—recently
launched hip-hop style classes led
by expert dancer and trainer Mike
Peele (who has appeared in videos
with Beyoncé, Madonna, and Rihanna,
among others). Each workout lasts
approximately 20 minutes and can
burn 400–800 calories. And the routines
are so high energy, you’ll forget you’re
not rocking out at a concert.
Stealth
Anyone who believes there’s nothing
more dreadful than an ab workout
has never tried a dynamic core
workout with Stealth, the device
that lets you work 29 muscle groups
while playing video games. You’ll use
your body as the game controller
while you twist and turn to compete
for high scores. How? By using your
abs, glutes, legs, low back, obliques,
arms, and shoulders to balance in
a plank position. Simply place your
smart phone on the board, pull up
the app, and you’ll have an unlimited
number of gameplay options at
your fingertips. Since no two
workouts are the same, you’ll never
get bored.
NOVEMBER 2020 • 27
Where the Real Magic of
Mushrooms Happens
There’s more to mushrooms than meets the eye: largely hidden from view
is a vast, complex network that’s rich in profoundly healing compounds.
health. Mushroom mycelium engages
natural killer cells, white blood cells,
and other components of the immune
system. Years of industry-based research,
as well as internal and third-party testing,
have demonstrated that mushroom
mycelium offers powerful, balanced
immune support.*
Using the Fruitbody and Mycelium
While fruitbodies are rich in immunesupporting
beta-glucans, they’re only
part of the whole mushroom story. The
mycelium is the rest of the narrative.
That’s why Host Defense uses both.
Host Defense mushroom supplements
utilize the complex chemistry of the
entire mushroom life cycle, including
the mycelial stage, for a significantly
wider array of beneficial compounds
and a broader range of health benefits.
In human blood (ex vivo) and human
clinical trials, Host Defense supplements
with fruitbodies and mycelium were
proven to have powerful immunological
activity—not only engaging, but also
modulating, immune response.* Tests
using three Host Defense mycelium-
Special Advertising Section
Throughout temperate woodlands
in North America, Europe, and Asia,
mushrooms are a familiar sight. Growing
on dead or dying wood, they break down
and recycle plant and animal matter,
and are an integral part of a forest’s
ecosystem. What makes them so
powerful when it comes to healing? The
secret lies deep within the mushroom.
Fruitbody vs. Mycelium
The visible portion of the mushroom
that grows above the ground is called the
fruitbody. But the main part of the mushroom
is the mycelium—an intricate web
of root-like filaments that produce the
visible fruitbody. The mycelium is a key
stage in the mushroom life cycle where based products found mycelium:
a series of complex cellular events occur. Increased innate immune cells
*
As the mycelium grows, it absorbs
for protection;
nutrients from its food source—in
Activated white blood cells for
*
nature, decaying wood or plant matter. immune strength; and
*
Powerful Immune Protection
During the mushroom’s mycelial stage,
new biologically active compounds
are produced, including beta glucans,
glycoproteins, ergosterols, triterpenoids,
and other constituents. And studies show
those compounds are responsible for
profound benefits, especially immune
28 • NOVEMBER 2020
Regulated immune cell compounds
for balanced immune response.*
“Growing” Mushroom Supplements
When mushrooms are grown for supplements,
mushroom mycelium cultures are
inoculated into a food source—a growth
medium called a “substrate.” The growing
mycelium ferments and cultures the
substrate, in a process that’s similar to how
yogurt is made. The fermentation process
creates unique nutritive compounds and
alters the substrate into a potent healing
compound in its own right. Research
shows that when brown rice is used as a
substrate, it engages the immune system’s
built-in method of checks and balances to
keep it from overreacting—not too little,
not too much, but just right.
The Host Defense Difference
To make its mycelium, Host Defense starts
with certified organic brown rice as the
substrate, inoculating it with sustainably
harvested mushroom cultures derived
from pristine forests near the Olympic
rainforest in Washington State. The
mycelium is harvested during the peak
stage of growth to capture the most
abundant profile of active constituents.
Host Defense includes fruitbodies from
its own farm, grown using organic
practices, along with the mycelium and
nutrient-rich substrate. And to ensure
potency and purity, all Host Defense
products are verified by independent
labs that use internationally recognized
and validated testing methods.
For the most powerful, balanced
immune support, look for mushroom
products that include not
only fruitbodies, but also
the mycelium and fermented
substrate. Because that’s
where the real mushroom
magic happens.
*These statements have not been evaluated by the Food and Drug
Administration. This information is not intended to diagnose, treat,
cure, or prevent any disease.
Photo: adobestock.com
Mushroom Mycelium Capsules
LION’S MANE
Memory & Nerve Support*
Lion’s Mane supports not just cognitive
function and immune response, but also mood
and sleep.* In human clinical trials, Lion’s
Mane supported a balanced mood, emotional
stability, and increased the experience of
restful sleep.*
Find Your Mushroom at your
local health food store and
online at HostDefense.com
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
What sets one
supplement apart
from another? The
secret’s in the sauce,
as the saying goes.
We tested hundreds of
products and selected
the following based on
quality and type of
ingredients; valuable
certifications such as
organic and non-GMO
ingredients; formulation;
label transparency;
ingredient sourcing;
and innovative processing
methods, among other
attributes. Here are
the crème de la crème
of 2020.
BY BETTER NUTRITION EDITORS
30 • NOVEMBER 2020
MegaFood
Relax + Calm*
Magnesium
A highly absorbable
powder mix of
magnesium citrate,
malate, and glycinate
that may ease muscle
tension and promote
serenity. It comes in
Blackberry Hibiscus
Oasis and Raspberry
Lemonade.
RidgeCrest Herbals
Anxiety Free
Find your chill with
this mix of vitamins,
amino acids, and
calming Ayurvedic
herbs. It works by
supporting the body
in creating feelings of
inner peace, deep calm,
and overall “zeniness.”
ANXIETY, MOOD, & STRESS
Organic India USA
Joy!
This four-herb formula
supports energy and
vitality, promoting a
healthy response to
mental, physical, and
environmental tension
and stress.
Zhou Nutrition
Calm Now
Nutrient-Infused
Water Enhancer
Press pause on stress
with two squeezes of
this cherry-flavored
water booster (no sugar
added!). Ashwagandha,
rhodiola, and bacopa
help you stay centered,
while L-theanine keeps
you focused.
CV Sciences
Happy Lane
Cherry Jubilee
CBD Gummies
Harness the power of
CBD one sweet bite at
a time. The CBD (25 mg
per delicious gummy)
comes from hemp
grown in Kentucky,
and the gummies are
manufactured
in the U.S.
Solaray
Leaf Therapeutics
CBD Cinnamon
Spray Tincture
Whether you want to
sleep better, relieve
pain, or ease stress,
this spray can help.
It has 270 mg of a
hemp blend, with
10 mg of full-spectrum
CBD from hemp.
CBD
BRAIN HEALTH
Bio-Kult
Mind Probiotic
A clinically studied
probitoic, Bacillus
subtilis PXN21, is
combined with zinc and
flavonoid-rich grape
and berry extracts, all of
which have been shown
to support brain and
immune health.
Bulletproof
Smart Mode
Boost memory,
clarity, processing,
and more with this
patent-pending, holistic
formula specifically
designed to support
seven key indicators of
optimal brain function.
Diamond Formulas
Diamond MIND
Advanced Brain
Formula
Nourish your brain with
vitamins, herbs, and
antioxidants that have
been used for centuries
to support brain and
central nervous system
health, including
vitamin B 12
, ginkgo, and
Korean ginseng.
Host Defense
Lion’s Mane
Found on broadleaf
trees and logs, lion’s
mane mushroom has
been shown to promote
mental clarity, focus,
and memory, as well
as optimize immune
function.
NOW
Bacopa Extract
Scientific studies show
that bacopa helps
support the brain’s
free radical protective
systems. We like this
formula because it’s
standardized to 40%
Bacosides, the herb’s
key constituent.
Quincy Bioscience
Prevagen
Apoaequorin, the
active ingredient here,
has been clinically
shown to improve
memory and support
brain function. It has a
long track record of
safety, with no known
adverse reactions.
NOVEMBER 2020 • 31
DIGESTIVE HEALTH AND DETOX
ENERGY
Emerald Labs
Reflux Health
Doctor-formulated and
additive-free, this blend
features, along with
other ingredients,
Mucosave FG
(a proprietary blend of
herbs), which has been
shown to help reduce
frequency and severity
of heartburn.
Himalaya
LiverCare
Optimize your liver
function, support its
toxin-eliminating bile
production, and increase
your body’s nitrogen
retention (a key indicator
of protein creation) with
this Ayurvedic formula
with capers, chicory,
and arjuna.
Lily of the Desert
Preservative Free
Aloe Vera Juice
Whole Leaf
From the aloe experts
comes this potent
healing juice, rich in
amino acids, vitamins,
minerals, and enzymes.
From immune to
digestive health,
aloe offers beaucoup
benefits.
Paradise Herbs
AYUR-Pro Rx Cleanse
Developed by Ayurvedic
practitioners, this
colon-cleansing
formula contains
super-potent extracts
of triphala and cassia
to gently detoxify your
colon daily. It’s made
with clean, properly
sourced ingredients.
Vibrant Health
Digestive Vibrance
Relieve discomfort
while supporting
regularity with this
powdered mix of
fermentable fibers,
probiotics, and other
carefully selected
ingredients designed
to improve overall
digestion and bowel
health.
Health Direct
AminoSculpt
Collagen Energy
Jumpstart your day
with a healthy dose of
medical-grade collagen
and energy-boosting
vitamins, minerals,
amino acids, and
antioxidants. The liquid
comes in sugar-free
Watermelon Punch
fl avo r.
HAIR, SKIN, & NAILS
Arthur Andrew
Medical
Neprinol AFD
Get your blood flowing
freely and boost oxygen
delivery to your organs
with this combination of
fibrinolytic enzymes. It
supports healthy fibrin
levels, which keep blood
from becoming too thick
and sticky.
HEART HEALTH
New Chapter
One Daily Multi-
Herbal Energy Boost
Power up with this
pure and potent energy
blend, featuring clinically
studied eleuthero for
energy and endurance,
and fatigue-fighting
rhodiola. There’s no
caffeine and no crashing.
Ancient Nutrition
Multi Collagen
Protein Beauty +
Sleep capsules
Rejuvenate your hair,
skin, and nails while
you sleep with this allin-one
supplement. A
multi-collagen complex
is combined with beauty
and sleep nutrients
such as magnesium,
ashwagandha, and
camu camu.
Health Logics
BioCell Collagen
This proprietary blend
of chicken cartilage
extract, hydrolyzed
collagen, chondroitin
sulfate, and hyaluronic
acid has been clinically
shown to increase skin
collagen, reduce skin
dryness by 76%, and
lessen facial fine lines
and wrinkles.
Vital Proteins
Morning Get Up
& Glow
Sustainably sourced
coffeeberry meets
collagen, vitamin C,
biotin, hyaluronic acid,
and probiotics in this
powdered energy
supplement. Embrace
your inner glow while
also promoting hair,
skin, and nail health.
Gaia Herbs
Hawthorn Supreme
This synergistic blend
of hawthorn berry, leaf,
and flower is designed to
help maintain a healthy
and happy heart. The
liquid Phyto-Caps are
purity-tested and made
in the U.S.
Terry Naturally
HRG80
Red Ginseng Energy
This unique red
ginseng is known
to contain more
ginsenosides, valuable
compounds that boost
energy and resilience
to stress.
32 •
NOVEMBER 2020
IMMUNITY
KIDS’ HEALTH
Bluebonnet Nutrition
Targeted Choice
JustBreathe
Support your body through
seasonal changes and breathe
better by helping to open nasal,
sinus, and bronchial passages
with this blend of immune-protective
nutrients and sustainably
sourced herbs.
Flora
Elderberry +
This delicious liquid is a blend
of elderberry, echinacea, and
licorice that can be taken daily
to maintain a healthy immune
system or at the onset of symptoms.
It’s certified organic with
no added sugar.
Nature’s Answer
Immune Boost
Herbal Blend
Echinacea, olive leaf, wild indigo,
and thuja come together in this
natural immune-supportive
tincture. All herbs are analyzed
for quality and purity using
advanced technology.
American Health
Probiotic KidChewables
Nourish your kids’ microflora with this
sugar-free chewable probitoic featuring
5 billion clinically studied live cultures,
including Bifidobacterium lactis UABla-12 and
Lactobacillus acidophilus DDS-1. Available in
Strawberry Vanilla and Grape.
Natural Path Silver Wings
Colloidal Silver 500 PPM
Quality and concentration are
key when it comes to colloidal
silver, and this brand has both.
This formula provides powerful
immune support; use only for
10–14 days.
Pacific Resources
International
Propolis & Manuka
Oral Spray
Boost your health with
immune-supportive Manuka
honey, flavonoid-rich propolis,
and essential oils in this spray.
Sambucol
Black Elderberry Syrup
Developed by a top virologist,
this delicious syrup contains
a science-backed black elderberry
extract rich in immunesupportive
antioxidants.
ChildLife
Multi Vitamin SoftMelts
Naturally sweetened with stevia and xylitol
(there’s no sugar), these easy-to-chew multis in
Natural Orange Flavor provide essential vitamins
and minerals that little ones need to thrive.
Wedderspoon
Manuka Honey
Immunity Gummies
Crafted with authentic Manuka
honey and vibrant whole fruits
like apple and strawberry, these
gummies (in Berry and Citrus
flavors) have vitamin C and
DE111 Bacillus subtilis,
a probiotic.
Xlear
Nasal Spray
This popular nasal spray
features the power of xylitol,
a natural ingredient that
protects against bacterial
colonies in the nose and sinuses.
It not only cleanses, but also
hydrates dry, irritated tissues.
Youtheory
Immune + Daily Wellness
Fortify your defenses with this
daily immune formula featuring
organic mushrooms, including
cordyceps and reishi, vitamins
C and D, zinc, and Wellmune, a
clinically proven form of baker’s
yeast beta glucan.
Country Life
Gut Connection Kids Immune Balance
These tasty animal-shaped chewables are a
scientifically formulated blend of prebiotics
and other immune-supportive ingredients such
as Wellmune baker’s yeast beta glucan. Use to
support a strong immune system and improve
your child’s gut microbiome health.
34 •
NOVEMBER 2020
INTRODUCING
Plant Powered
Algae Awesomeness!
Daily Support
from Head to Heart
Heart
May reduce the risk of coronary
heart disease*
Brain
Fuels your brain and supports
healthy brain functions*
Softgel
500 mg
DHA
725 mg
Omega-3’s
Liquid
500 mg
DHA
2,300 mg
Omega-3’s
Wellness and Immune
response
Vitamin D3 promotes overall
wellness and a healthy immune
response*
Proudly Made With
Visit wileysfinest.com or call 855.514.4088 for more information.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intented to diagnose, treat, cure, or prevent any disease
© 2020 Wiley’s Finest LLC - All Rights Reserved
OMEGA-3S
PAIN & INFLAMMATION
PETS
Garden of Life
Minami Platinum
Omega-3 Fish Oil
Made using a dual
supercritical CO 2
extraction technology,
this ultra-concentrated
omega-3 contains a
whopping 1,100 mg of
omega-3s in the natural
triglyceride form—in
just one softgel daily.
Wiley’s Finest
CatchFree Omega
Vegan Liquid
and Softgels
This full-spectrum omega
features DHA from
Algarithm microalgae,
omega 3-6-9s from
Ahiflower, MenaQ7 K 2
,
and Vitashine vitamin D 3
.
Health Thru
Nutrition
Freedom Softgels
Combat inflammation
naturally with this
proprietary blend of
curcumin, fish oil,
gamma linolenic acid,
vitamins D and E,
hydroxytyrosol,
astaxanthin, and organic
hemp seed oil.
Life Extension
Curcumin Elite
Years of research
went into this formula,
which boasts 45x
more bioavailable free
curcuminoids than
standard curcumin. It’s
designed to help inhibit
inflammatory factors
and promote joint and
organ health.
Natural Factors
PEA400
Made from fractionated
non-GMO safflower oil,
PEA is a fatty-acid-like
compound that
undergoes a micronization
process for
improved absorption.
It has been shown to
help ease occasional
pain and discomfort.
Vital Planet
Flora Cat and Flora
Dog Probiotic
Give your pets the
gift of immune health
and proper digestion.
Both powders, which
mix easily with food,
provide cats and dogs
over 20 billion live
probiotic cultures from
10 unique strains.
Essential Formulas
Dr. Ohhira’s Probiotics
Get prebiotics, probiotics,
and postbiotics in one
formula. The dairy-free
formula has been refined
over the years, tweaked
to provide
organic
acids that are
more robust
than those in
the Original Formula.
PROBIOTICS
Jarrow Formulas
Jarro-Dophilus
Prenatal
Designed to support a
healthy pregnancy for
mother and baby, this
formula includes four
patented, clinically
documented strains
from the main protective
bacterial species found
in healthy vaginal flora.
Wakunaga
Kyo-Dophilus Max Probiotic
Help repopulate your microflora
with this combination of
12 beneficial bacteria, including
The Friendly Trio, a proprietary
blend of three biocompatible
human strains.
Doctor’s Best
Clear Whey Protein
Isolate Cherry Rush
This cherry-flavored
powder, which dissolves
completely in water,
contains 100%
hydrolyzed whey that’s
ultra-filtered for high
absorption and
quicker digestion
of muscle-building
amino acids.
Nutiva
Organic MCT Protein
Power your workout
with quick energy from
MCTs (from coconut)
and organic plant-based
protein with probiotics.
Available in Chocolate
and Vanilla flavors.
PROTEIN POWDERS
36 •
NOVEMBER 2020
Tis the season
SLEEP
WEIGHT LOSS
VISION
Nordic Naturals
Zero Sugar
Melatonin
Gummies
Drift off sleep without
the sugar rush. Each
raspberry-flavored
gummy provides
1.5 mg melatonin
to help maintain
healthy sleep patterns
throughout the night.
Redd Remedies
At Ease PM
Tap into the power
of premium natural
remedies, including
magnesium, California
poppy, hops, GABA,
L-theanine, and 5-HTP,
to help you fall and
stay asleep.
Solgar
Full Spectrum
Curcumin
Sleep Ease
High-absorption
curcumin is paired
with Pharma-GABA,
melatonin, and
Venetron (herbal
extract) to help you
sleep better, longer.
Trace Minerals
Research
Apple Cider Vinegar
Gummies
Apple cider vinegar
(ACV) has been used for
centuries because of its
many health benefits,
including weight
management. These
have 500 mg of organic
ACV per yummy gummy.
Carlson
Lutein Gummies
(in Kid’s and Adult
forms)
These tasty gummies
feature Lutemax 2020,
which provides lutein,
zeaxanthin, and
meso-zeaxanthin—
three powerful
carotenoids clinically
proven to support
eye health and filter
blue light from digital
devices.
Quantum Health
Digital Blue Eye
Health
Reduce the effects
of high-energy blue
light and optimize
your vision with this
doctor-formulated
supplement. Two
softgels contain
vitamin E, zinc,
curcumin, lutein,
zeaxanthin, and
omega-3s, including
DHA and EPA.
WHOLE HEALTH
Barlean’s
Seriously Delicious
Vitamin D3
There’s no need to take your
vitamin D with fat anymore.
This is uniquely formulated
for faster, better absorption—
no meal or other fat required.
It has a creamy texture with
the taste of a strawberry
milkshake.
Bio Nutrition
Premium Black Seed Oil
Softgels
This naturally rich source of
essential fatty acids contains
thymoquinone, a compound
with antioxidant qualities.
The oil is cold-pressed, and
solvent- and hexane-free.
Dr. Mercola
Biodynamic Organic
Fermented Moringa
In addition to being a
superfood rich in vitamins
and minerals, moringa is
high in protein. This version
is a standout, as it utilizes
regenerative farming
methods.
NutriGold
Vitamin C Gold
This non-GMO verified,
whole-food vitamin C
concentrate comes from
antioxidant-rich organic
fruits and berries using an
exceptionally pure,
solvent-free process.
Smarty Pants
Adult Formula + Fiber
Nutrients, including B 12
as
methylcobalamin and folate
as methylfolate, are carefully
chosen based on extensive
research. The bottle contains
a mix of lemon, orange, and
strawberry banana flavors.
38 •
NOVEMBER 2020
STOP
FUELING
THE
FLAMES
THINK OF CHRONIC
INFLAMMATION LIKE A
RIVER—SUBTLE, BUT
OVER TIME IT CAN CARVE
MOUNTAINS. IT SHOWS UP
IN HEART DISEASE,
TYPE 2 DIABETES,
BRAIN HEALTH DECLINE, AND
MORE. DISCOVER HOW
NATURAL THERAPIES CAN
HELP TAME THE FLAME.
BY MICHELE BURKLUND, ND
Which came first: the
chicken or the egg?
For a long time,
research identified
chronic inflammation as a symptom
of many diseases, but only in the past
decade or two has it been linked to the
cause of many illnesses. The body’s
natural inflammatory process is beneficial
because it promotes healing
in the case of tissue injury and infections—but
when there’s a chronic
unresolved issue, it turns destructive.
Chronic inflammation can occur
for a number of reasons, including
autoimmune conditions, obesity, and
unresolved infections. Here’s a closer
look at three conditions associated with
chronic inflammation, followed by three
powerful anti-inflammatory nutrients.
Illustration: adobestock.com
40 • NOVEMBER 2020
NOVEMBER 2020 • 41
Cardiovascular Disease
Cardiovascular disease—a generalized
term that encompasses many diseases
that affect the heart and blood vessels—
is the number one cause of death in the
United States, with stroke and heart
attacks being two of the most common
consequences of long-term cardiovascular
disease. The underlying cause of
cardiovascular disease can be high blood
pressure, an unhealthy cholesterol profile,
a high-sugar diet, obesity, chronic stress,
smoking—and inflammation.
Type-2 Diabetes
November is National Diabetes Month,
which brings awareness to the fact
that more than 29 million people in the
U.S. have type 2 diabetes. That’s roughly
10 percent of the entire population.
Type 2 diabetes occurs when the body
can’t use insulin efficiently. Insulin, a
hormone produced in the pancreas, is a
key player in helping the body transport
sugar from the bloodstream into cells
for energy. Imagine a two-lane road
that is cut down to one lane, creating a
traffic jam. This is what happens when
the body can’t move glucose out of the
blood because of insulin resistance.
At the same time, the pancreas tries
to overcompensate by making more
insulin to reduce the amount of glucose
in the blood. Continuous high levels of
glucose in the blood can then lead to
increased levels of advanced glycation
end-products or AGEs, which are essentially
a chemical reaction between sugars
and proteins. AGEs have been linked
to chronic inflammation and damage to
both tissues and organs.
Neurodegenerative Diseases
These include such brain-related
diseases as Alzheimer’s, Parkinson’s,
and Huntington’s disease, all of which
progressively worsen over time. These
diseases originate in the central nervous
system (brain and spinal cord), where
they degrade the neurons and supporting
structures, causing irreversible damage.
Common symptoms can include muscle
weakness, confusion, memory loss,
and impaired mobility. The Journal
of Environmental Health Perspectives
lists risk factors for neurodegenerative
diseases that include genetic predispositions,
age, inflammation, metabolic
conditions, infection, diabetes, stress,
and several others.
Are You Inflamed?
Your doctor can diagnose chronic inflammation with a blood test. The most
common inflammatory markers requested in tests and used as benchmarks in
clinical trials include:
* C-REACTIVE PROTEIN (CRP): This is measured because levels can increase
just two hours after the onset of an inflammatory response.
* ERYTHROCYTE SEDIMENTATION RATE (ESR): This is a generalized indicator
that there’s inflammation in the body.
* INTERLEUKIN 6 (IL-6): This chemical is active only during the inflammatory
response, so if it’s on the rise, it’s a sign of inflammation.
How to Combat Chronic Inflammation
The good news is that there are many natural ways to tame
chronic inflammation and reduce your risk of developing
these inflammatory diseases. Here are three of the best:
❶ Curcumin
A yellow-orange pigment found in the Indian spice turmeric,
curcumin has been studied as a potential treatment for
inflammatory conditions from arthritis to Alzheimer’s
disease. Unlike pharmaceuticals that target just one
pathway of inflammation, the unique chemical composition
of curcumin provides it with a special ability to target multiple
pathways of inflammation.
Current research has found that curcumin has a positive
effect on C-reactive protein, an important blood-test marker
for systemic inflammation. Dose-escalating clinical trials of
curcumin have found that 12 grams a day for over three months
is safe. A study performed at the University of Texas M.D.
Anderson Cancer Center found that black pepper helped to
improve the bioavailability of curcumin, so look for curcumin
supplements that include black pepper in their formulas.
❷ Nattokinase
Nattokinase is an enzyme made from fermented soybeans.
This powerful supplement benefits cardiovascular health
and joint inflammation. Specifically, this enzyme destroys
a sticky substance that allows plaques to adhere to arteries.
This process is also responsible for its anticlotting action,
which helps reduce the risk of heart attacks and strokes.
Boswellia
Boswellia serrata, commonly known as frankincense, has
been used for centuries in both religious ceremonies and for
its powerful anti-inflammatory actions. Since ancient times,
the resin of the Boswellia serrata tree has been used in the
treatment of arthritis and other types of pain.
Science is now able to back up these folk-medicine claims
by proving that this fragrant compound is able to block
5-lipoxygenase, an enzyme that can activate inflammation. A
study published by the Journal of Surgical Neurology International
assessed the combined healing properties of Boswellia and
curcumin and revealed that the combination was more effective
than the pharmaceutical diclofenac in treating osteoarthritis.
42 • NOVEMBER 2020
“I just noticed that
I was sharper, I was
starting to remember
things better!” ‡
“Even if you’re not noticing
an issue with memory loss,
I would still recommend
taking it. I just feel like it
makes you sharper and
keeps you on your toes.
I wish I had taken
Prevagen 5 or 10
years ago.” ‡
**
Susan, 52
Sales Management.
Marathon Runner.
Paid Testimonialist
AVAILABLE AT STORES NATIONWIDE
‡
Prevagen has been clinically shown to help with mild memory loss associated with aging. **Based on voting by Better Nutrition editors.
*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.
44 • NOVEMBER 2020
Photo: adobestock.com
Gobble,
Gobble!
GIVE THANKS FOR ALL
THAT LEFTOVER TURKEY
WITH THESE FAST AND
FABULOUS RECIPES.
BY LISA TURNER
The fragrant aroma of roasting turkey is a welcome scent on
Thanksgiving. But what do you do with the rest of that bird after
turkey sandwiches have lost their appeal? A few quick tips can
add life to leftovers long after the feast.
First, keep it simple. Some chefs may enjoy making stock out of a leftover
turkey carcass, but most of us want to keep kitchen time to a minimum.
Next, think color—deep-green spinach or broccoli, brilliant orange squash
or sweet potatoes, bright red or green peppers, and other vibrant veggies
lend a fresh look and flavor to leftovers. And don’t skimp on the spices!
Seasonings such as pungent ginger and garlic—or even spicy chili
peppers—add even more variety. Or, just try these three fast-and-fabulous
recipes that will get you through Thanksgiving weekend—and the rest
of that bird—with minimum fuss and maximum enjoyment.
NOVEMBER 2020 • 45
Turkey Vegetable Soup
Turkey Salad & Arugula
46 • NOVEMBER 2020
with Spicy Chipotle Mayo
Serves 4
on Ciabatta Rolls
Serves 4
1 Tbs. olive oil
1 medium yellow onion, chopped
½ cup light mayonnaise
1 tsp. minced chipotle pepper
1 tsp. adobo sauce (from canned
chipotle pepper)
4 medium scallions, minced
½ cup toasted pine nuts
½ cup minced green bell pepper
3 cups diced turkey (light and dark
meat)
4 cups arugula, washed and trimmed
1 large tomato, thinly sliced
4 ciabatta rolls, halved
2 large garlic cloves, minced
2 medium carrots, diced
1 large portobello mushroom, diced
2 cups broccoli florets
1 cup diced red pepper
5 cups chicken broth
1 cup dried farfalle pasta
2 cups canned crushed tomatoes
1 large zucchini, thinly sliced
3 cups cubed turkey breast
¼ cup minced fresh thyme leaves
Freshly grated Asiago cheese
½ cup oil-cured black olives
1. In large pot, heat olive oil over medium
1. In medium bowl, combine mayo,
chipotles, and adobo sauce. Stir in
scallions, pine nuts, bell pepper, and
turkey. Mix well and season to taste
with salt and pepper.
heat. Add onion and garlic, and sauté
1 minute. Stir in carrots, mushroom,
broccoli, and pepper, and cook until
tender, about 6 minutes. Add broth and
pasta, and bring to a boil. Cover, reduce
2. Place one halved roll on each of
heat, and simmer 10 minutes, until pasta
4 serving plates. Top one half of each
is tender.
roll with 1 cup arugula and several
tomato slices. Top other half of each roll
with turkey salad. Garnish with black
olives, and serve immediately.
Per serving: 560 cal; 32g prot; 23g total fat
2. Stir in tomatoes, zucchini, and turkey,
and cook 3–5 minutes, until zucchini
is tender. Stir in thyme and Asiago
cheese, and season to taste with salt
and pepper.
(2.5g sat. fat); 60g carb; 65mg chol; 870mg sod;
Per serving 440 cal; 36g prot; 15g total fat
2g fiber; 6g sugar
(6g sat. fat); 42g carb; 75mg chol; 1360mg sod;
7g fiber; 15g sugar
Rice Pilaf with Turkey
Serves 4
1 Tbs. olive oil
1 small leek, washed and thinly sliced
4 garlic cloves, finely minced
1 cup cubed butternut squash
½ cup wild rice
½ cup brown rice
2½ cups low-sodium chicken broth
2 cups cubed turkey (light and dark
meat)
½ cup dried cranberries
½ cup chopped, toasted walnuts
3 cups baby spinach leaves
¼ cup minced fresh basil
1. Heat olive oil in saucepan over medium
heat. Add leeks, and sauté 3 minutes.
Add garlic, and sauté 2 minutes more.
Stir in squash, wild rice, brown rice, and
broth. Bring to a boil, reduce heat, and
simmer, covered, 40 minutes, until rice is
just done.
2. Stir in turkey, cranberries, and walnuts,
and cook 5 minutes. Stir in spinach
leaves and basil, and remove from heat.
Cover and let stand 3 minutes, or until
spinach is wilted. Season to taste with
salt and pepper if desired.
Per serving: 440 cal; 22g prot; 15g total fat
(2g sat. fat); 56g carb; 40mg chol; 135mg sod;
5g fiber; 14g sugar
Photo: (previous spread and this page) adobestock.com
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ASK THE NUTRITIONIST *
QMy daughter and I love
eating nuts, especially
during the holidays. But we
usually try to hold ourselves
back and refrain from eating them. I
have metabolic syndrome and think
that nuts probably aren’t good for my
condition. My daughter thinks that they
are fattening. Are we right about nuts?
48 • NOVEMBER 2020
answers to your food questions
Are There Benefits to
Going Nuts with Your Diet?
As long as you aren’t allergic or don’t binge on them, these
nutrient-packed morsels are some of the best foods you can eat.
BY MELISSA DIANE SMITH
No. The truth about nuts is quite contrary
to what you and your daughter
believe. According to the research,
nuts and seeds are some of the best
foods you can eat for overall health,
metabolic syndrome, and weight loss!
To Avoid Nuts Is Just Plain Nuts
Most people don’t realize it, but a low
intake of nuts in the diet is a major
killer. The 2017 Global Burden
of Disease Study, the most
comprehensive analysis of
the causes of death ever
undertaken, involved nearly 500
researchers and examined nearly
100,000 data sources. The study calculated
that not eating enough nuts and
seeds was a leading dietary risk factor
for death and disability around the
world, killing more people than processed
meat consumption, and more
than low intake of fiber and vegetables.
In fact, eating more vegetables could
potentially save 1.8 million lives, but
eating more nuts and seeds might
save 2.5 million, according to the
study. The research also found
that the healthy foods missing
from the most diets around the
world actually are nuts and seeds!
Photo: adobestock.com
What’s a Realistic Serving?
The key to reaping the benefits of nuts is to eat them in moderation.
All it takes is a ½ oz. to 1 oz. serving daily up to five days a week. The
following amounts equal 1 oz:
didn’t eat these foods. A study conducted
in 2013 found that people who consumed
more than two servings of nuts per week
had a 32 percent lower risk of metabolic
syndrome than those who never or almost
never consumed nuts.
Photo: adobestock.com
24 almonds
18 medium cashews
12 hazelnuts,
8 medium Brazil nuts
12 macadamia nuts
What Makes Nuts So Healthy?
They’re a source of healthy fats, dietary
fiber, and vegetable protein, and they
also contain numerous heart-protective
vitamins and minerals, including
vitamin E, folic acid, niacin, vitamin B 6
,
magnesium, zinc, copper, and potassium.
Nuts contain the nonessential amino
acid arginine, which plays an important
role in protecting the inner lining of
the arterial walls, and they also contain
phytochemicals, biologically active plant
chemicals with high antioxidant properties
that help protect against disease.
Fewer Deaths From All Causes
Higher nut intake is also associated with
less cancer risk and decreased risk of
death from all causes, including diabetes,
respiratory disease, neurodegenerative
disease, and infections. The authors of
the 2017 meta-analysis wrote: “These
findings support recommendations to
increase intake of nuts to reduce the risk
of chronic diseases and premature mortality
in the general population.”
Healthy Blood Sugar Levels
Research points to nuts being beneficial in
the prevention and treatment of diabetes
and metabolic syndrome. Nuts are low in
carbohydrates and don’t raise blood sugar
14–15 walnut or pecan halves
35 peanuts (technically a
legume but with a similar
nutrient profile to
tree nuts).
Raw or sprouted nuts are healthiest. Eat them as they are, or
toast in the oven (below 350°F). Dry-roasted nuts are the next
best option. Avoid nuts roasted in vegetable or seed oils (e.g.,
soybean oil) and salted or sugared nuts.
Keep these nutrient-dense morsels at room temp to
have grab-and-go foods around. If you’re storing a lot
of nuts, refrigerate or freeze to keep fresh.
levels much. Therefore,
substituting nuts for
higher-carb foods is a good strategy
for lowering blood sugar levels.
Several studies have shown that
blood sugar, blood pressure, and other
health markers improve when people
with type 2 diabetes and metabolic
syndrome include nuts in their diet.
Research suggests that nuts may exert
beneficial effects on metabolic syndrome
by improving inflammation, the balance
between free radicals and antioxidants,
and impaired functioning of the lining
of blood vessels. These mechanisms in
turn can improve insulin sensitivity
and secretion, and decrease the risk
of diabetes, unhealthy blood lipid levels,
abdominal obesity, and hypertension,
all components of metabolic syndrome.
Prevent Metabolic Syndrome,
a Prediabetes Condition
Eating nuts also lowers the risk of
developing metabolic syndrome. One
cross-sectional study of 13,292 participants
reported that people who ate tree nuts
and nut butter had a lower prevalence
of metabolic syndrome and four of its
components—abdominal obesity,
hypertension, elevated blood sugar, and
low HDL cholesterol—than those who
A Strong Heart
Two large epidemiological studies—
after adjusting for other coronary heart
disease risk factors—linked the intake
of five or more servings (five ounces)
of nuts per week to a 35–50 percent
reduction in risk of coronary heart
disease incidence and death.
Staving Off Weight Gain—
or Boosting It
Increasing nut consumption
by just half a serving (½
ounce per day) is associated
with less long-term weight gain
and a lower risk for obesity in adults,
according to a large, long-term observational
study, published in the online
journal BMJ Nutrition, Prevention &
Health in 2019. Replacing unhealthy
foods, such as processed meats, French
fries, and potato chips with half a serving
of nuts may be a simple strategy to
stave off the gradual weight gain that
often accompanies the aging process,
the authors of the study write.
Even though nuts are a concentrated
source of fat and calories, research
indicates that eating moderate amounts
of them either has no significant effect
on body weight or actually helps prevent
weight gain—and sometimes even
promote weight loss.
In a study of overweight women,
those eating almonds lost nearly three
times as much weight and experienced
a significantly greater decrease in
waist size compared to those who
didn’t eat them. The few trials that
have contrasted weight loss through
meal plans that include or exclude nuts
indicate more compliance and weight
loss when nuts are part of the diet.
Many researchers believe that nuts
may help with weight control for the
following reasons:
NOVEMBER 2020 • 49
ASK THE NUTRITIONIST
*
*
*
*
Chewing nuts takes some effort, leaving
less energy for eating other foods.
The high fiber content of nuts
delays stomach emptying, which
provides a longer-lasting sense of
satiety and fullness.
A portion of fat stays trapped
within the nut’s fibrous wall during
digestion, and your body doesn’t
absorb all of the calories in nuts.
The Nutrition Facts on a package
of almonds may indicate that a
1-ounce serving has 160–170
calories, but your body
absorbs only about 129 of
these calories.
There is some evidence
that the high unsaturated
fat content of nuts increases
resting energy expenditure,
which may help ward off weight gain.
WHEN NUTS AREN’T GOOD FOR YOU
We’re all biochemically unique, so keep in mind two exceptions to the
research indicating that nuts are beneficial for health:
❶ If you are allergic to one or more kinds of nuts, you shouldn’t eat them.
Eating your specific food allergens is dangerous to your health.
❷ If you are a compulsive eater or binge-eater who starts to munch on
nuts and can’t stop, avoid eating nuts until you reach a maintenance stage
of treating this condition and nuts no longer trigger overeating.
In either of these cases, seeds can sometimes be good substitutes for nuts.
Seeds—other than perhaps sesame seeds—generally do not cause allergic
reactions as much as nuts do. Also, some people who binge on nuts
are not triggered in the same way to overeat seeds.
*
Nuts have prebiotic
properties: their high
levels of fiber and polyphenols
(types of phytochemicals)
are metabolized by
gut microorganisms, which helps
improve gut microbiome balance
and intestinal health. Researchers
believe these effects also help with
weight control.
Illustration: adobestock.com
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EATING 4 HEALTH *
You know you need magnesium for
healthy bones. But this important
mineral—the fourth most abundant
in the human body—plays a key
role in many other, equally crucial
physiological processes. The majority
of your body’s magnesium is stored
in your bones; the rest is distributed
in muscles, tissues, and bodily fluids,
where it takes part in hundreds of
enzymatic reactions. In addition to *
bone health, magnesium is essential
for energy production, nerve function,
muscle contraction and relaxation,
heart rhythm, blood pressure, blood
glucose levels, and more.
And if you find yourself irritable,
stressed and downright depressed
during the hyped-up holiday season,
this critical mineral may help. Studies
suggest that adequate magnesium
intake can calm stress, improve mood,
and enhance sleep. Some highlights:
* Stress and anxiety. Magnesium plays
a key role in regulating the body’s
response to stress. Chronic physical
or mental stress depletes your body
of magnesium, and low magnesium
levels intensify stress—creating a
vicious cycle. Magnesium modulates
activity of the body’s stress response
system, and studies suggest increasing
magnesium intake may reduce
anxiety, ease stress, and minimize
the response to fear.
1
* Mood and depression. Magnesium
is important for many of the
pathways, enzymes, hormones, and
neurotransmitters involved in mood
regulation, and it’s also associated
52 • NOVEMBER 2020
foods & meals that heal
Don’t Stress It
With Magnesium
Sleep, anxiety, and depression—magnesium helps improve all of them,
and most of us don’t get enough. BY LISA TURNER
with inflammation, known to play
a part in symptoms of depression.
Studies link low magnesium intake
with a higher risk for depression,
and suggest increasing magnesium
can significantly improve symptoms
of depression and anxiety—in
some cases, as effectively as an
antidepressant drug.
Sleep. Magnesium interacts with
GABA, a neurotransmitter that
reduces the activity of neurons in
the brain, quieting and calming the
nervous system and encouraging
sleep. It also impacts melatonin,
the hormone that influences the
body’s sleep-wake cycles, and relaxes
muscles to induce deeper sleep.
Studies suggest that magnesium
improves total sleep time and
quality, and shortens the time it
takes to fall asleep.
As important as magnesium is,
many of us don’t get enough—an
estimated 56–68 percent of Americans
fail to meet the recommended daily
intakes of 310–320 mg for women and
400–420 mg for men. Make sure you’re
getting what you need—especially
during the stress-filled holidays. Pile
your plate with these seven sources of
magnesium for a more peaceful season.
Chard is abundant in magnesium,
as well as calcium, antioxidants,
and other important nutrients.
One cup of cooked chard has 150 mg
of magnesium, about half the RDA for
women. Spinach, kale, and other dark,
leafy greens are also excellent sources.
Recipe Tips: Finely shred chard and toss
with blueberries, goat cheese, slivered
almonds, and raspberry vinaigrette;
blanch whole chard leaves and use as
a wrapper for cooked red lentils and
quinoa; purée cooked chard with tahini,
olive oil, lemon juice, and garlic for a
magnesium-rich dip.
2Black beans are an excellent
source of magnesium, as well
as protein, fiber, and polyphenol
antioxidants. One cup of cooked black
beans has 120 mg of magnesium,
and white beans are equally high.
Chickpeas, kidney beans, and lentils
are also good sources.
Recipe Tips: Toss black beans with
minced scallions, red peppers, corn,
and avocado cubes; purée black beans
with salsa, heat until bubbly, then top
with jalapeño peppers and cheese for
a warm, spicy dip; sauté black beans,
onions, and cooked cubed sweet potato
in olive oil with garlic and cumin, then
top with cilantro.
3Almonds are one of the
highest nut sources of magnesium,
with about 97 mg in a quartercup
serving. They’re also rich in healthy
monounsaturated fats and vitamin E.
Cashews, pine nuts, peanuts, and walnuts
are also good sources of magnesium.
Recipe Tips: Combine almonds, pumpkin
seeds, and flax seeds in a high-powered
blender or food processor and grind
into a magnesium-rich flour alternative;
purée almond butter with frozen
bananas, spinach, and milk or soy milk;
sauté slivered almonds with edamame,
shredded spinach, leeks, and garlic.
4Pumpkin seeds are exceptionally
high in magnesium, with
162 mg in a quarter-cup serving.
They’re also good sources of iron, zinc,
vitamin E, and B vitamins.
Recipe Tips: Toss pumpkin seeds, finely
chopped kale, shredded carrots, and
sliced radishes with an Asian vinaigrette;
purée pumpkin seeds, spinach,
and garlic into a paste, and toss with
zucchini noodles or cooked pasta; combine
pumpkin seeds, sliced almonds,
chia seeds, coconut oil, coconut sugar,
and cinnamon, then bake until golden
for a grain-free granola.
Photo: adobestock.com
5Flaxseeds are rich in magnesium,
with 120 mg in just three
tablespoons. They’re also high in
fiber, omega-3 fats, and antioxidants.
Chia, hemp, and sesame seeds are also
excellent sources of magnesium.
Recipe Tips: Mix ground flaxseeds with
almond butter, almond milk, honey,
cinnamon, and raisins, then form into
cookies and bake; make vegan burgers
with puréed black beans, flaxseeds,
minced onions, garlic, and spices; combine
whole flaxseeds, rolled oats, and
vanilla yogurt, and refrigerate overnight
for an instant next-day breakfast.
6Avocados have a decent
amount of magnesium, with
about 67 mg per cup. And they’re
rich in healthy monounsaturated fats,
as well as fiber, potassium, folate, and
vitamin K.
Recipe Tips: Combine mashed avocados
with garlic and minced rosemary,
and spread into endive leaves; make
bruschetta with sliced avocado, chopped
cherry tomatoes, shallots, basil, and
toasted whole-grain baguette; toss diced
avocado with cubed watermelon, feta
cheese, and baby spinach.
7Edamame are a great source
of magnesium, with about 100 mg
magnesium in 1 cup of cooked
and shelled edamame. They’re also high
in protein, fiber, iron, and vitamin C.
Other forms of soy, such as tofu and
make it!
Roasted Red Pepper & Black Bean Soup
Serves 6
In addition to the magnesium punch from black beans, this hearty recipe features red
bell peppers, which provide more than twice the amount of vitamin C and 11 times
more beta carotene than green peppers. And one large bell pepper has just 44 calories.
¼ cup finely chopped cilantro
¼ cup sour cream (or nondairy sour
cream for a vegan version)
5 large red bell peppers
1½ tsp. olive oil
2 large onions, thinly sliced
3 cloves garlic, minced
¾ tsp. salt
¼ tsp. black pepper
2½ cups water
1 10.5-oz. can black beans, rinsed and
drained
1. Preheat broiler.
2. In small bowl, stir together cilantro and
sour cream. Transfer to bowl and chill
until ready to serve.
3. Cut bell peppers lengthwise, and place
skin-side up on broiler pan. Broil 4 inches
from heat until skin is blackened,
tempeh, are also rich in magnesium.
Recipe Tips: Purée edamame, white
beans, spinach, cashew butter, garlic,
and lemon juice into a hummus-inspired
dip; toss edamame with cumin,
about 12 minutes. When peppers are
cool enough to handle, peel them with
sharp knife.
4. In nonstick Dutch oven, heat oil over
medium-high heat. Stir in onions,
garlic, salt, and black pepper, and sauté
until onions are softened slightly,
about 2 minutes.
5. Add bell peppers and water to pan.
Cover and bring to a boil. Reduce heat to
medium-low, and cook until peppers and
onions are very tender, about 10 minutes.
6. In food processor or blender, purée
soup. Return purée to saucepan. Add
beans, and cook over medium heat
until warmed through. Serve soup
topped with cilantro cream.
Per serving: 140 cal; 5g prot; 3g total fat
(1g sat fat); 22g carb; 5mg chol; 340mg sod;
7g fiber; 8g sugar
cayenne pepper, garlic salt, and olive oil
and bake until golden; simmer edamame,
leeks, white sweet potatoes, and
celery in broth until tender, then purée
into a creamy soup.
NOVEMBER 2020 • 53
RECIPE 4 HEALTH *
did you know ...
Fruits are a terrific and
The leaves are down, healthy companion to
the wind is blowing, savory dishes. They add
and the fireplace is flavor without adding
getting a workout. But fat—and you can impress
for me, November is your guests with your
just a lead-in to the gourmet flair!
food holiday of the
year—Thanksgiving.
One of my all-time favorite seasonal
side dishes is a Cranberry, Pear, and
Orange Relish. It gooses a turkey, makes
54 • NOVEMBER 2020
eating clean made easy
Relish These Fall Fruits
Cranberries, pears, and oranges shine in this
healthy-and-delicious Thanksgiving side.
BY NEIL ZEVNIK
a ham shine, and
dazzles alongside a
cornbread stuffing.
And it’s even better for
leftovers—combine
it with sliced turkey,
sliced avocado, and
watercress between
two pieces of multi-grain bread, and you
have a healthy sandwich that delivers
maximum pleasure.
make it!
Cranberry, Pear, & Orange Relish
Makes 3 cups (6 servings)
2 12-oz. bags fresh cranberries
3 semi-ripe pears, preferably Comice
or D’Anjou
1 Tbs. fresh lemon juice
2 large navel oranges
¼ cup organic honey
2 Tbs. sugar
1 Tbs. finely chopped, peeled fresh ginger
1. Rinse cranberries, and place in heavy
saucepan. Peel and core pears with
sharp knife, then cut into half-inch dice.
Toss with lemon juice.
2. With vegetable peeler, remove rind from
one orange with a shallow cut, being
careful to take only the orange part, not
the white pith underneath. Using very
sharp knife, cut ring strips crosswise into
a thin julienne. Measure out 2 Tbs., and
discard the rest.
3. Cut away pith from peeled orange,
and entire rind from remaining orange.
Working over a bowl, cut segments
from both oranges between membranes,
allowing segments and juices to fall
into bowl.
4. Add julienned rind, orange segments,
and juice to saucepan with cranberries.
Add pears, honey, sugar, and ginger.
Bring to a boil over medium heat, then
reduce heat and simmer, stirring often,
until cranberries soften, about
15 minutes.
5. When cranberries are soft but still mostly
intact, increase heat to medium-high,
and boil, stirring constantly, 3–4 minutes,
until some liquid is reduced and relish
reaches desired consistency.
6. Remove from heat and keep refrigerated
until ready to serve.
Per serving: 200 cal; 1g prot; 0g total fat
(0g sat fat); 52g carb; 0mg chol; 0mg sod;
9g fiber; 35g sugar
Photo: adeobestock.com
HEALTHY DISH *
During the low-fat craze of the ’80s, people
would routinely scarf down humongous
“no-fat” blueberry muffins, thinking they
were consuming healthy fare when in
fact they were consuming close to 1,000
calories of processed carbs that turned
out to be way more of a health hazard
than fat ever was. What a fiasco.
Classic bakery muffins are loaded
with sugar, not to mention high-calorie
butter, and they rarely contain much,
if any, fiber. In fact, muffins are pretty
56 • NOVEMBER 2020
recipe makeovers full of modern flavor
Eat Your Veggie—Muffins!
These high-fiber, low-sugar seasonal treats are a huge nutritional step
up from your typical bakery muffins.
BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
much the dictionary definition of a
high-calorie, low-nutrient food. But
not so with these gems. They’re high
in fiber and other nutrients from the
sweet potatoes, and there’s only ½ cup
of sugar in the entire recipe. Best of all
the taste is out of this world—sweet
and spicy at the same time. Although
you can use this recipe to make
regular-sized muffins, making “mini”
muffins can help with portion control.
This is comfort food that makes sense!
Notes from the Clean Food Coach:
Another option for turning out muffins that don’t stick is to use silicone muffin
pans. If you bake a lot, it’s worth it to invest in a set. They’re inexpensive, nonreactive
and allow you to release muffins made of even the stickiest ingredients
with relative ease. Because they are so flexible, it’s safest to draw them off the
oven rack straight onto a cookie sheet for support once the muffins are baked.
make it!
High-Fiber Sweet Potato
Mini-Muffins
Makes 18 mini-muffins
4 Tbs. butter, softened
(or coconut oil)
½ cup sugar (or Lakanto
for a lower glycemic load)
2 large eggs
1 cup applesauce
1 tsp. vanilla extract
1½ cups oat flour (or wheat flour,
use whole wheat pastry flour
to increase the fiber)
½ cup toasted wheat germ
¼ cup ground flaxseed
1 tsp. ground cardamom
1 tsp. ground cinnamon
1 tsp. baking soda
¼ tsp. salt
3 cups grated sweet potato
1. Preheat oven to 375°F and spray
a mini-muffin tin with cooking oil.
Set aside.
2. In mixer, cream butter and sugar
together. Add eggs, applesauce, and
vanilla, and beat until smooth.
3. In medium bowl, whisk together
flour, wheat germ, flaxseed,
cardamom, cinnamon, baking
soda, and salt.
4. Add dry mix to wet mix and beat
on low until just incorporated.
Gently fold in sweet potato by hand
until evenly distributed. Pour batter
into tins, and bake 20–25 minutes,
or until a toothpick inserted in
center comes out clean.
Per serving: 120 cal; 3g prot; 4.5g total fat
(2g sat fat); 18g carb; 25mg chol; 140mg
sod; 2g fiber; 8g sugar
Photo: adobestock.com
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