01.12.2020 Views

Better Nutrition November 2020

You also want an ePaper? Increase the reach of your titles

YUMPU automatically turns print PDFs into web optimized ePapers that Google loves.

YOUR ULTIMATE RESOURCE FOR NATURAL LIVING<br />

NOVEMBER <strong>2020</strong> * betternutrition.com<br />

55+<br />

PRODUCTS<br />

FOR A HEALTHIER,<br />

HAPPIER YOU<br />

Turn Up the Fun<br />

on Your Workouts<br />

WITH FITNESS APPS<br />

Thanksgiving<br />

Leftover Recipes<br />

That You'll Want to<br />

Make All Year Long<br />

p. 44<br />

7 Ways to Get More<br />

Magnesium in Your Diet<br />

best natural<br />

TESTOSTERONE<br />

boosters


NON<br />

GMO<br />

Project<br />

VERI F I E D<br />

nongmoproject.org<br />

Introducing<br />

Garden of Life ® kids<br />

† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.


OUR KIDS’ HEALTH<br />

IS PRIORITY ONE<br />

What’s more important than our kids’ health? As hard as we may try, kids don’t always eat nutritious meals<br />

throughout the day or get the required nutrients for optimal health. Garden of Life® offers an array<br />

of clean nutrition to fill in those gaps. From immune support and digestive health to strong bones and<br />

essential vitamins, † our Kids line offers Certified USDA Organic and/or Non-GMO Project Verified<br />

formulas in delicious gummies, powders and liquids.


YOUR ULTIMATE RESOURCE FOR NATURAL LIVING<br />

CONTENTS<br />

<strong>November</strong> <strong>2020</strong> / Vol. 82 / No. 11<br />

30<br />

40<br />

44<br />

features<br />

54<br />

Sweeten your<br />

Thanksgiving<br />

table with this<br />

Cranberry, Pear,<br />

& Orange Relish<br />

.<br />

BN’s <strong>2020</strong> Best of<br />

Supplements Awards<br />

Our annual look at the cream of the dietary<br />

supplement crop features more than 50 winners<br />

in categories ranging from Brain Health to<br />

Immunity to Weight Loss. If you’re trying to<br />

decide which brands are best for your particular<br />

concerns, this is the place to start.<br />

Stop Fueling the Flames<br />

Chronic inflammation is now recognized as a<br />

contributing factor in dozens of serious health<br />

conditions, including cardiovascular disease,<br />

diabetes, and Alzheimer’s. Here’s how to tame<br />

those inflammatory flames before they become<br />

a significant problem.<br />

Gobble, Gobble!<br />

Wondering what you’re going to do with all that<br />

leftover Thanksgiving turkey? These healthy<br />

and creative recipes can help you put that<br />

entire bird to good use long before you get tired<br />

of turkey sandwiches.<br />

departments<br />

6 NEWSBITES<br />

10 Reasons to Be Thankful<br />

Plus the latest research on yoga,<br />

cinnamon, vitamin C, and more.<br />

10 PASSION BEHIND THE PRODUCT<br />

A Mission in Search of a Company<br />

The story of Miyoko’s Creamery and<br />

their heavenly vegan cheeses.<br />

12 HOT BUYS<br />

Look What Just Arrived<br />

Discover the latest natural products.<br />

14 CHECK OUT<br />

Get a Crush on Resveratrol<br />

Combat cognitive decline, heart<br />

disease, osteoporosis, and more.<br />

18 ASK THE NATUROPATHIC DOCTOR<br />

Know Your Heart<br />

Prevent all forms of heart disease.<br />

22 NATURAL REMEDY<br />

Boosting Male Testosterone<br />

Levels Naturally<br />

Natural ways to treat low T.<br />

24 NATURAL BEAUTY<br />

Niacinamide for Great Skin<br />

This unique form of vitamin B 3<br />

can<br />

work wonders on your complexion.<br />

26 FIT & HEALTHY<br />

5 Apps That Make Your<br />

Workouts More Fun<br />

Take fitness to a whole new level.<br />

48 ASK THE NUTRITIONIST<br />

Are There Benefits to<br />

Going Nuts with Your Diet?<br />

You’d be nuts not to eat more nuts.<br />

52 EATING4HEALTH<br />

Don’t Stress It With Magnesium<br />

Seven great food sources of this<br />

calming mineral.<br />

54 RECIPE4HEALTH<br />

Relish These Fall Fruits<br />

The search for the perfect holiday<br />

relish is over.<br />

56 HEALTHY DISH<br />

Eat Your Veggie—Muffins!<br />

Sweet potatoes make a mighty<br />

tasty muffin base.<br />

Click On<br />

This!<br />

RESOURCES &<br />

REFERENCES<br />

For links to studies<br />

cited in our articles<br />

and other helpful<br />

sites and books, visit<br />

betternutrition.com.<br />

Free eBOOK!<br />

The Healthy<br />

Brain Guide<br />

Discover new ways<br />

to maximize your<br />

focus, mental<br />

clarity, memory, and<br />

more—no matter<br />

your age. Also, learn<br />

about a specific<br />

nutrient that works<br />

in a unique way to<br />

nourish the brain.<br />

the<br />

HEALTHY<br />

BRAIN<br />

guide<br />

HOW TO<br />

MAXIMIZE FOCUS &<br />

MENTAL CLARITY<br />

THROUGHOUT<br />

YOUR LIFE<br />

+ Memory-Boosting<br />

Supplements, Foods,<br />

& Recipes<br />

Download your<br />

free copy now at<br />

betternutrition.com.<br />

New!<br />

EDITORS’ BLOG<br />

We’re answering<br />

questions and sharing<br />

natural solutions for<br />

everyday wellness.<br />

New blogs monthly,<br />

including Guest<br />

Editor posts from<br />

leading-edge health<br />

experts such as Jonny<br />

Bowden, PhD, RD.<br />

SIGN UP FOR OUR<br />

NEWSLETTER<br />

Receive timely<br />

articles, recipes,<br />

eBooks, and exclusive<br />

giveaways in<br />

your inbox weekly<br />

with our newsletter<br />

Healthy Buzz.<br />

Photo: (cover and this page) adobestock.com<br />

2 • NOVEMBER <strong>2020</strong>


Between<br />

&<br />

Ignite your sexual<br />

chemistry & libido by<br />

amplifying testosterone<br />

levels in men & arousing<br />

sexual desire in women<br />

with clinically researched,<br />

branded raw materials<br />

LJ100 ® and PrimaVie ®<br />

with gelatinized<br />

maca root for<br />

enhanced absorption<br />

INTIMATE<br />

ESSENTIALS ®<br />

B Y B L U E B O N N E T®<br />

STAY<br />

CONNECTED<br />

Available at fine natural food stores<br />

For additional information on Bluebonnet nutritional supplements, please visit<br />

www.bluebonnetnutrition.com, or write: Bluebonnet <strong>Nutrition</strong> Corporation,<br />

12915 Dairy Ashford, Sugar Land, TX 77478 USA<br />

These statements have not been evaluated by the Food and Drug Administration.<br />

These products are not intended to diagnose, treat, cure or prevent any disease.<br />

To optimize intimacy, Bluebonnet offers a complete line of Intimate Essentials ®


EDITOR’S * LETTER<br />

Spotlight on<br />

Supplements<br />

*<br />

Our Writers<br />

Meet the passionate<br />

people behind this issue<br />

of <strong>Better</strong> <strong>Nutrition</strong>!<br />

Jeannette Bessinger, CHHC, is an<br />

award-winning educator, author, and a<br />

real food chef. She’s helped thousands of<br />

people make lasting healthy changes to<br />

unhealthy habits. jeannettebessinger.com<br />

YOUR ULTIMATE GUIDE TO NATURAL LIVING<br />

Editor in Chief<br />

Creative Director<br />

Executive Editor<br />

Associate Editor<br />

Digital Editor<br />

Copy Editor<br />

Beauty Editor<br />

Contributing Editors<br />

Nicole Brechka<br />

Rachel Joyosa<br />

Jerry Shaver<br />

Elizabeth Fisher<br />

Maureen Farrar<br />

James Naples<br />

Sherrie Strausfogel<br />

Vera Tweed, Helen Gray<br />

Supplements are increasingly becoming<br />

a part of daily life for the average person.<br />

Especially with Covid, preventive health<br />

has become more relevant than ever.<br />

What's more, the choices are endless.<br />

Don’t like to swallow pills? There’s a<br />

gummy for that. Have trouble absorbing<br />

certain nutrients? There are “optimized”<br />

or “activated” versions of many nutrients<br />

for better utilization and better results.<br />

With all those options, it might be<br />

hard to decide which supplements to<br />

buy. We’ve got you covered with our<br />

Best of Supplements Awards on p. 30.<br />

We put a lot of time and effort into<br />

researching a wide range of formulas<br />

from a variety of brands. We test<br />

them out ourselves and examine the<br />

ingredients: Was a therapeutic dosage<br />

used? Is the product third-party tested?<br />

Is the herbal blend a good one?<br />

So we feel pretty confident in (and<br />

excited about) our list of winners—these<br />

are standout products that deserve a<br />

spot on your supplement shopping list!<br />

And speaking of shopping list:<br />

Download our free Best of Supplements<br />

Shopping List on betternutrition.com.<br />

Also on our site: a new (and also free!)<br />

eBook: 25 Super Supplement Tips.<br />

I hope you enjoy this special issue<br />

and find it helpful in your search for<br />

high-quality supplements.<br />

nbrechka@pocketoutdoormedia.com<br />

*<br />

*<br />

*<br />

*<br />

*<br />

*<br />

*<br />

*<br />

*<br />

*<br />

Jonny Bowden, PhD, CNS, is a boardcertified<br />

nutritionist and the bestselling author<br />

of 15 books, including The 150 Healthiest<br />

Foods on Earth. jonnybowden.com<br />

Michele Burklund, ND, is an integrative<br />

physician, avid researcher, writer, and the chief<br />

science officer of Puriya. medicinewild.com<br />

Emily A. Kane, ND, LAc, has a private practice<br />

in Juneau, Alaska. She is the author of<br />

Managing Menopause Naturally and other<br />

books. dremilykane.com<br />

Jill Schildhouse is an award-winning writer<br />

and editor specializing in travel, health and<br />

wellness, fitness and nutrition, beauty, and<br />

consumer products. jillschildhouse.com<br />

Melissa Diane Smith, Dipl. Nutr.,<br />

is a holistic nutritionist with 25 years of<br />

clinical experience. She is the author<br />

of Going Against GMOs and other books.<br />

melissadianesmith.com<br />

Mark Stengler, ND, is the founder of<br />

Stengler Center for Integrative Medicine<br />

in San Diego. Voted the 2019 Doctor<br />

of the Year by the International Association<br />

of Top Professionals, Stengler has authored<br />

several books, including the upcoming<br />

Heal Your Prostate. markstengler.com<br />

Sherrie Strausfogel has been writing<br />

about natural beauty for more than 20 years.<br />

Based in Honolulu, she also writes about<br />

spas, wellness, and travel. She is the author<br />

of Hawaii’s Spa Experience.<br />

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

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

years of experience in researching and writing<br />

about nourishing foods. lisaturnercooks.com<br />

Vera Tweed has been writing about<br />

supplements, holistic nutrition, and fitness<br />

for more than 20 years. She is the editorial<br />

director at Natural Health Connections and<br />

author of Hormone Harmony. veratweed.com<br />

Neil Zevnik is a private chef specializing<br />

in healthy cuisine, with clients who have<br />

included Jennifer Garner, Charlize Theron,<br />

and the CEO of Disney. neilzevnik.com<br />

Contributing Writers<br />

Print Ad Coordinator<br />

Prepress Manager<br />

Prepress Specialist<br />

Editorial Offices<br />

Vice President, GM<br />

Publisher & Director of<br />

Retail Sales<br />

Integrated Media Sales<br />

Director, West Coast<br />

Integrated Media Sales<br />

Director, East Coast & Midwest<br />

Senior Brand Marketing<br />

Manager<br />

Marketing Designer<br />

Accounting & Billing<br />

Retail Customer Service<br />

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

Bessinger, CHHC, Joyce Goldstein,<br />

Emily A. Kane, ND, LAc, Chris Mann,<br />

Melissa Diane Smith, Lisa Turner,<br />

Neil Zevnik<br />

Kim Hoff<br />

Joy Kelley<br />

Idania Mentana<br />

512 Main Street, Suite 1<br />

El Segundo, CA 90245<br />

310-873-6952<br />

Sharon Houghton<br />

shoughton@pocketoutdoormedia.<br />

com<br />

Rob Lutz<br />

rlutz@pocketoutdoormedia.com<br />

970-291-9029<br />

Anne Hassett<br />

415-404-2860<br />

anne@hassettmedia.net<br />

Mason Wells<br />

917-656-2899<br />

mwells@pocketoutdoormedia.com<br />

Kristen Zohn<br />

kzohn@pocketoutdoormedia.com<br />

917-860-8733<br />

Judith Nesnadny<br />

jnesnadny@pocketoutdoormedia.com<br />

Linda Koerner<br />

513-318-0325<br />

bnsales@pocketoutdoormedia.com<br />

800-443-4974, ext. 701<br />

Chief Executive Officer Robin Thurston<br />

Chief Operating Officer & President Danielle Quatrochi<br />

Senior Vice President of Sales & Business Development Tommy OHare<br />

VP of Finance Greg Abrahamson<br />

Manager of Operations & HR Ilana Coenen<br />

facebook.com/<br />

<strong>Better</strong><strong>Nutrition</strong>Magazine<br />

pinterest.com/<br />

bnutritionmag<br />

twitter.com/<br />

betternutrition<br />

instagram.com/<br />

betternutritionmag<br />

BETTER NUTRITION, ISSN #0405-668X. Vol. 82, No. 11. Published monthly by Pocket Outdoor<br />

Media. 5720 Flatiron Parkway, Boulder, CO 80301; ©<strong>2020</strong> Pocket Outdoor Media. All rights<br />

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

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

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

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

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

or in part without the express permission of the publisher. BETTER NUTRITION does not endorse<br />

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

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

undertaking any form of medical treatment.<br />

Photo: adobestock.com<br />

4 •<br />

NOVEMBER <strong>2020</strong>


More smiles per hour.<br />

Life got you feeling wound up, tense, burned out, antsy,<br />

pressed, uptight, overtaxed, jittery, agitated, overstrung,<br />

jumpy, or isotonic? Get in the Happy Lane!<br />

CBD WITH 0.00% THC* | NON-GMO | GLUTEN-FREE | VEGAN | PURITY TESTED<br />

PROUDLY MANUFACTURED IN THE U.S.<br />

WITH KENTUCKY GROWN HEMP.<br />

*THC TESTED BELOW 50 PPM<br />

CVSCIENCES.COM | 855–758-7223


NEWS*BITES<br />

BY VERA TWEED<br />

Traditional expressions of gratitude<br />

at this year’s Thanksgiving may be<br />

challenging, what with social distancing,<br />

empty seats in football stadiums, and<br />

a television-only Macy’s Thanksgiving<br />

Day Parade. But there are still plenty<br />

of reasons to be thankful.<br />

❶ You can still watch the Macy’s parade<br />

on TV—as most people usually do.<br />

❷ If you’re a football fan, you can<br />

still watch the games on TV, and if<br />

your fan buddies aren’t with you,<br />

share the experience with them by<br />

phone or video.<br />

We know now more than<br />

ever before about how to lead<br />

healthier lives by eating whole<br />

foods, being more physically<br />

active, managing stress, and<br />

getting enough sleep.<br />

We have more choices of<br />

fresh and organic food than<br />

ever before, along with a nearly<br />

infinite number of recipes online<br />

(go to betternutrition.com and<br />

search “Thanksgiving” for some of<br />

our favorites from past issues).<br />

We can eat, drink, chew, or swallow<br />

multivitamins and other supplements<br />

for nutritional insurance, natural<br />

relief from ailments, and other<br />

specific benefits. Ashwagandha and<br />

magnesium, for example, can ease<br />

anxiety and help you relax and get<br />

a good night’s sleep.<br />

Opportunities for physical activity<br />

are endless, either by going outdoors<br />

or streaming exercise routines in your<br />

10<br />

Reasons<br />

to Be<br />

home—with or without special<br />

equipment or a virtual trainer.<br />

Although air pollution and<br />

greenhouse gases are threatening<br />

our planet, there’s more awareness<br />

than ever about what needs to<br />

be done. In the natural products<br />

industry, for example, more than<br />

650 companies are taking action<br />

to protect the Earth.<br />

In addition to efforts to reduce<br />

sources of pollution, new technologies<br />

are being developed to suck carbon<br />

out of our air and store it in<br />

the ground or at the bottom<br />

of the ocean.<br />

Although bad news is<br />

available 24/7 on every<br />

electronic device, you always<br />

have the power to turn it off.<br />

You’re here. You’re alive.<br />

And you have the power to do<br />

a lot of good for yourself, for<br />

others, and for the planet.<br />

Photo: adobestock.com<br />

6 • NOVEMBER <strong>2020</strong>


Support your<br />

Immune System...<br />

Naturally!<br />

• A unique complex of herbs that are<br />

ideal immune boosting supplements<br />

• Gluten-Free, Alcohol-Free, Kosher<br />

and made in the USA


NO NEED FOR<br />

FAD WEIGHT-LOSS<br />

NEWS*BITES<br />

DIETS<br />

8 • NOVEMBER <strong>2020</strong><br />

Overweight people who routinely<br />

eat a healthy, Mediterranean-style<br />

diet live longer than their thinner<br />

counterparts who eat an unhealthy<br />

diet of take-out and fast food, according<br />

to a 21-year study of 79,000 middleaged<br />

and older men and women in<br />

Sweden. “These results indicate that<br />

adherence to healthy diets such as a<br />

Mediterranean-like diet may be a more<br />

appropriate focus than avoidance of<br />

obesity for the prevention of overall<br />

mortality,” said the authors in the<br />

journal PLOS Medicine.<br />

The healthy diet in the study included<br />

ample fresh vegetables and fruit, legumes, whole grains, ocean fish (not shellfish),<br />

olive oil, and moderate amounts of wine, but no soda or other sweet drinks.<br />

People eating this type of diet were also less likely to gain weight as they got older.<br />

Although there was some increased risk for heart disease among obese people,<br />

it was tempered by the Mediterranean-style diet.<br />

PREDIABETES?<br />

Consider Cinnamon<br />

Cinnamon doesn’t just add flavor<br />

to your favorite recipes. Taking a<br />

500-mg cinnamon supplement<br />

three times per day for 12 weeks<br />

can lower high blood sugar and help prevent type 2 diabetes, according to a<br />

study of 51 people with prediabetes. Led by Boston’s Joslin Diabetes Center,<br />

the study found that compared to a placebo, cinnamon lowered abnormal<br />

fasting glucose levels and improved the body’s response to carbohydrates.<br />

YOGA POSES<br />

for Whatever<br />

Ails You<br />

Feel anxious? Bloated?<br />

Do your hips hurt?<br />

Or maybe all that time at<br />

your computer is giving you<br />

a touch of carpal tunnel<br />

syndrome. There’s a yoga<br />

pose for these and many<br />

other ailments, free of<br />

charge, at yogapose.com.<br />

And if you prefer a class,<br />

take one online from a<br />

certified yoga instructor<br />

for a mere 99 cents. There<br />

are dozens of classes to<br />

choose from.<br />

MUSCLE LOSS IS NO MATCH FOR<br />

VITAMIN C<br />

The human body loses 1 percent of muscle mass per year after age 50,<br />

which doesn’t sound like a lot. But over the years, it adds up and can<br />

lead to frailty, diabetes, and disability. Fortunately, vitamin C can slow<br />

down this loss of muscle. British researchers looked at data from more<br />

than 13,000 people between the ages of 42 and 82 and found that<br />

those getting the most vitamin C in their diets had the least amount<br />

of muscle loss. They estimate that eating an orange plus a vegetable<br />

side dish every day would provide enough vitamin C.<br />

Photos: adobestock.com


<strong>Nutrition</strong> for Kids!<br />

NEW!<br />

childlifenutrition.com |<br />

#moregood<br />

| @childlifeessentials


PASSION BEHIND THE PRODUCT *<br />

companies fostering personal & global well-being<br />

A Mission in Search<br />

of a Company<br />

Chef. Jazz singer. Restaurateur. Animal sanctuary founder.<br />

Miyoko Schinner has been all these things. But she may have finally<br />

found her perfect niche with Miyoko’s Creamery, specializing in<br />

gourmet vegan cheeses and butter. BY NEIL ZEVNIK<br />

Ever since she went vegan in the mid-<br />

1980s, Miyoko Schinner’s life has been<br />

about one thing: “I want to convince<br />

the world there’s a better way to eat.”<br />

So her story began as a mission in<br />

search of a company, not the other<br />

way around.<br />

“First I started playing around with<br />

cashews and tofu, turning them into<br />

creams, mayos, spreads, and desserts,”<br />

she says. And eventually the breakthrough<br />

came when she cracked the<br />

code for making 100% non-dairy cheese<br />

and butter from organic, real foods<br />

such as nuts, legumes, and other<br />

plant-based ingredients.<br />

Using traditional creamery<br />

cultures, age-old cheesemaking<br />

techniques, and modern technology,<br />

Miyoko reinvented real foods into<br />

new and exciting forms. “The world<br />

of cheese opened up once learned<br />

how to ferment nuts, seeds, and<br />

legumes; turn them into cheese; and<br />

get them to melt, and act and taste<br />

like dairy products.”<br />

But moving from products she<br />

created in her kitchen to global<br />

distribution was a difficult endeavor.<br />

“The road was rocky. There was a<br />

time when I wondered if we would<br />

ever get it right,” she admits. But she<br />

never lost sight of her mission, and it<br />

spurred her on. “I love the opportunity<br />

to inspire passion for everything<br />

that food brings—conviviality, heart,<br />

conversation, and the ability to impact<br />

the world positively.”<br />

Saving Goats, Saving the World<br />

Schinner’s credo threads through<br />

everything in her life, not just her<br />

products. In 2015 she cofounded<br />

Rancho Compasión, a nonprofit farm<br />

animal sanctuary that began with two<br />

adopted goats and now provides a<br />

safe haven for over 70 animals.<br />

Everything comes together<br />

in her worldview. “The<br />

“I love the<br />

opportunity to<br />

inspire passion<br />

for everything<br />

food brings—<br />

conviviality,<br />

heart, conversation,<br />

and<br />

the ability<br />

to impact<br />

the world<br />

positively,”<br />

says Miyoko<br />

Schinner.<br />

Photo: Matt Lever<br />

10 • NOVEMBER <strong>2020</strong>


Photo (top): adobestock.com<br />

most important thing about our product<br />

is that it can help save the world.<br />

Literally. Because it is so much more<br />

sustainable than dairy cheese, it can<br />

reduce our impact on the environment<br />

while saving ecosystems and wildlife,<br />

and take animals out of the food system,<br />

saving them, too. And then there’s the<br />

contribution to human health—so<br />

literally, it’s helping to save the world.”<br />

Delicious products, clean ingredients,<br />

environmental benefits—it’s all there.<br />

But for Miyoko, everything she does and<br />

creates is meant to work in service of her<br />

deeply held belief in a “phenomenally<br />

vegan” life. “My single greatest motivating<br />

factor was and continues to be the<br />

lives of the gentle animals I want to take<br />

out of the food system by giving people<br />

another choice—one that is more sustainable,<br />

healthier and, most important,<br />

compassionate,” she explains.<br />

make it!<br />

Ultimate Vegan Grilled<br />

Cheese Sandwich<br />

Serves 2<br />

Pair this with a hearty bowl of soup,<br />

and you’ve got the perfect comfort<br />

food for chilly days!<br />

4 slices whole-grain bread<br />

2 tsp. Dijon mustard<br />

1 6.5-oz. Miyoko’s Creamery cheese wheel, Sharp English Farmhouse, cut into ¼-inch slices<br />

1 Tbs. Miyoko’s Creamery Spreadable oat milk butter<br />

1 large heirloom tomato, cut into thin slices, optional<br />

Handful of wild arugula leaves, optional<br />

1. Spread mustard on two slices of bread, then divide cheese slices between them. Top each<br />

with a remaining bread slice, and lightly butter the outside of both sandwiches.<br />

2. Heat large nonstick skillet over medium heat. Place one sandwich in pan, and heat until<br />

cheese begins to soften and bread turns golden brown. Flip and heat until other side is<br />

golden and cheese is melted. Repeat with second sandwich.<br />

3. Open each sandwich enough to insert half of tomato and arugula, if using. Serve hot.<br />

Per serving: 530 cal; 18g prot; 30g total fat (6g sat fat); 43g carb; 0mg chol; 850mg sod; 3g fiber; 9g sugar<br />

NOVEMBER <strong>2020</strong> • 11


HOT BUYS * new & notable<br />

Look What Just Arrived<br />

A refreshing way to nourish your gut, gluten-free chickpea pizzas,<br />

premium ginseng root, and more!<br />

❷<br />

<br />

<br />

❶ <br />

❶ Happy Gut<br />

Give your microbiome<br />

the fuel it needs<br />

to thrive. Inner Life!<br />

Prebiotic Peach Iced Tea<br />

Flavor nourishes your<br />

microbiome with<br />

3.8 grams (per serving)<br />

of the prebiotic fiber<br />

Arabinoxylan, which is<br />

proven to promote the<br />

growth of beneficial<br />

bifidobacteria in your<br />

gut. Mix a packet with<br />

water for a refreshing<br />

drink, sweetened with<br />

monk fruit and stevia.<br />

❷ Chickpea Pizza,<br />

Please!<br />

Meet the first frozen<br />

chickpea-crust pizza.<br />

Banza Chickpea Crust<br />

pizzas deliver a crunchy<br />

crust with a doughy<br />

center, thanks to the<br />

versatility of chickpeas,<br />

which comprise more<br />

than 90% of the crust.<br />

The pizzas, in Four<br />

Cheese, Margherita,<br />

Veggie, and as Plain<br />

Crust, are gluten-free<br />

and high in fiber<br />

and protein.<br />

Support Your Liver<br />

A healthy liver promotes<br />

whole-body wellness.<br />

Show your liver some<br />

love with Carlson Ultimate<br />

Liver Support. Designed<br />

to detoxify and optimize<br />

liver function, this blend<br />

contains everything<br />

you need for a healthy<br />

liver, including milk<br />

thistle, NAC, alpha lipoic<br />

acid, and glutathione.<br />

Got Ginseng?<br />

Korea Ginseng Group has<br />

introduced a new line<br />

featuring 6-year-old<br />

mature, pure ginseng<br />

root. Pick from Wellness<br />

(ginseng and theobroma<br />

cacao for overall<br />

health); Stamina (ginseng<br />

with maca and other<br />

herbs for men’s<br />

performance); Balance<br />

(ginseng with angelica<br />

and other herbs for<br />

menopause); and<br />

Energy (ginseng liquid<br />

stick packs).<br />

Catch the Banana<br />

Wave<br />

Move over coconut and<br />

almond milks—there’s<br />

a new nondairy option<br />

in town. Banana Wave<br />

Non-Dairy Banana Milk is<br />

a plant-based beverage<br />

packed with vitamins<br />

and fiber-rich oats.<br />

It comes in Original,<br />

Mango, Strawberry, and<br />

Chocolate. Try it in this<br />

quick-and-easy recipe.<br />

make it!<br />

Banana Wave Banana Blueberry Bread Serves 8<br />

1½ Paleo flour (or flour of your choice)<br />

²⁄ ³ cup monk fruit, erythritol, or blend<br />

1. Mix first nine ingredients in bowl,<br />

then add blueberries<br />

of both<br />

2. Preheat oven to 350°F, and spray<br />

1½ tsp. baking powder<br />

8x4-inch loaf pan with cooking spray<br />

¼ tsp. baking soda<br />

¼ tsp. sea salt<br />

3. Spoon mixture into prepared pan,<br />

and bake 55 minutes or until inserted<br />

½ cup oats<br />

Per serving: 210 cal; 5g prot; 9g total fat (1g sat<br />

toothpick comes out dry.<br />

²⁄ ³ cup Banana Wave Original<br />

fat); 27g carb; 0mg chol; 210mg sod; 4g fiber;<br />

5g sugar<br />

¼ cup safflower oil<br />

4. Cool 15 minutes, remove from pan,<br />

½ cup applesauce<br />

1 cup blueberries<br />

and cool completely. Serve with honey<br />

or maple syrup for an extra kick.<br />

Recipe adapted with permission from Banana-<br />

Wave.love


CHECK OUT *<br />

Reversing Brain Aging<br />

“Our observed improvement in<br />

overall cognitive performance<br />

with resveratrol could potentially<br />

reverse cognitive aging by up to<br />

10 years.” This statement was<br />

made by Australian researchers<br />

in the journal Nutrients,<br />

14 • NOVEMBER <strong>2020</strong><br />

guide to cutting-edge supplements<br />

Get a Crush on<br />

Resveratrol<br />

How this extract from wine and grapes<br />

can help fight brain aging, diabetes,<br />

heart disease, osteoporosis, and more.<br />

BY VERA TWEED<br />

Resveratrol has been touted—and doubted—as an all-round,<br />

age-reversing miracle supplement, partially based on early<br />

research showing that it extends the life of some animals,<br />

such as worms and killifish. Initial lab and animal studies<br />

also fueled its popularity by finding that resveratrol<br />

stimulates beneficial genes, has antioxidant and<br />

anti-inflammatory properties, and enhances<br />

function on a cellular level.<br />

How does this translate into tangible<br />

improvements in human well-being?<br />

In the past few years, dozens of clinical trials<br />

have looked at the effects of resveratrol on<br />

different health risks and conditions and<br />

have identified some specific benefits.<br />

Photo: adobestock.com


BERRY<br />

POWERFUL<br />

IMMUNE<br />

SUPPORT *<br />

Add Sambucol to your Daily Routine.<br />

From syrups to gummies, we<br />

offer many powerful ways to help<br />

support your immune system *<br />

with some of the best protection<br />

nature has to offer.<br />

** IRI MULO as of<br />

March 22, <strong>2020</strong><br />

www.sambucolusa.com<br />

*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.


CHECK OUT<br />

after comparing the effects of resveratrol<br />

and a placebo in a group of 129 postmenopausal<br />

women between the ages<br />

of 45 and 85.<br />

A decline in mental function is a<br />

common complaint of women who<br />

are approaching or have gone through<br />

menopause. In this study, women took<br />

75 mg of resveratrol, twice daily, for<br />

12 months and experienced overall<br />

improvement in mental performance.<br />

An earlier study of older men and<br />

women found that 200 mg of resveratrol<br />

daily improved memory. Both studies<br />

also found that resveratrol improved<br />

blood flow to the brain, which typically<br />

declines with age.<br />

In another study of young people<br />

who took 500 mg of resveratrol daily,<br />

blood flow to the brain also improved.<br />

However, there were no noticeable<br />

improvements in function, possibly<br />

because unlike older people, they were<br />

already functioning at their peak.<br />

Fighting Type 2 Diabetes<br />

Over a dozen studies of<br />

more than 600 type 2<br />

diabetics found that<br />

resveratrol lowers blood<br />

sugar. Some studies also<br />

found an increase in “good”<br />

HDL cholesterol and less<br />

insulin resistance—an early<br />

*<br />

well-being in menopausal women (75 mg twice daily).<br />

* Relieving ulcerative colitis symptoms (500 mg daily).<br />

*<br />

taken in addition to medications for rheumatoid arthritis.<br />

*<br />

16 • NOVEMBER <strong>2020</strong><br />

trigger of diabetes where cells don’t<br />

respond to insulin, causing a rise<br />

in blood sugar. One study also found<br />

that resveratrol reduced stiffness of<br />

arteries, a condition that is more likely<br />

to develop with type 2 diabetes.<br />

Dosages of resveratrol in these studies<br />

varied from 100 mg to 1,000 mg daily.<br />

Helping the Heart<br />

Studies of more than 400 men and<br />

women have found several ways in<br />

which resveratrol improves heart<br />

function. Among people who were<br />

not taking medications but had some<br />

degree of heart disease or risk, the<br />

supplement reduced inflammation,<br />

systolic blood pressure (the top number),<br />

cholesterol, and triglycerides, all of<br />

which contribute to atherosclerosis<br />

when elevated.<br />

In addition, studies show that<br />

resveratrol stimulates natural production<br />

of nitric oxide, which dilates blood<br />

Inflammation Buster<br />

Infections, from flu to pneumonia to Covid-19, become deadly when the<br />

immune system generates excessive inflammation in a misguided attempt<br />

to beat a virus or bacteria. Lab, animal, and preliminary human trials have<br />

found that resveratrol reduces inflammation and helps to regulate the<br />

immune system to enhance its protective effects. Resveratrol benefits<br />

identified in other recent studies include:<br />

Reducing hot flashes and osteoarthritis pain and improving overall<br />

Reducing symptoms more than medications alone (1,000 mg daily) when<br />

Increasing muscle mass more than exercise alone in men and women over<br />

the age of 65 (500 mg daily) when taken in conjunction with exercise.<br />

Garden of<br />

Life RAW<br />

Resveratrol<br />

Jarrow<br />

Formulas<br />

Resveratrol<br />

Synergy<br />

Reserveage<br />

<strong>Nutrition</strong><br />

Resveratrol<br />

500 mg<br />

vessels. Healthy dilation enhances blood<br />

flow and reduces stress on the heart by<br />

more efficiently delivering oxygen and<br />

nutrients. Most studies used doses of 75<br />

or 100 mg daily for general heart health,<br />

and 150 mg daily or more to reduce<br />

blood pressure.<br />

Another study tested 100 mg daily<br />

of resveratrol on 85 patients who were<br />

taking medications for heart failure.<br />

Compared to a placebo, taking resveratrol<br />

significantly improved ejection fraction,<br />

a critical indicator of how well the<br />

heart is working. In those taking the<br />

medications with a placebo, average<br />

ejection fraction improved by 3.2 percent<br />

in two months, compared to a<br />

9.7-percent improvement<br />

with resveratrol during<br />

the same period.<br />

Enhancing Bone<br />

Mineral Density<br />

Resveratrol has<br />

improved bone<br />

mineral density in<br />

both women and men. In a study of<br />

125 post-menopausal women, 75 mg<br />

of resveratrol, taken twice daily for<br />

12 months, improved bone density<br />

sufficiently to reduce the probability<br />

of a hip or other major fracture<br />

during the next 10 years. In a study<br />

of 66 middle-aged men, bone density<br />

improved with 1,000 mg of resveratrol,<br />

taken daily for 16 weeks.<br />

Another 6-month study compared<br />

a placebo and resveratrol among<br />

192 people with type 2 diabetes.<br />

It found that 500 mg daily of resveratrol<br />

significantly reduced bone loss.<br />

Photo: adobestock.com


A Probiotic for<br />

Both of You<br />

Jarro-Dophilus ® Prenatal is a unique formula that includes four<br />

patented, clinically documented vaginal probiotic strains plus<br />

B. infantis M-63, a clinically documented probiotic strain<br />

associated with improved growth of newborns.*<br />

Visit us at jarrow.com to learn more!


ASK THE NATUROPATHIC DOCTOR *<br />

answers to your health questions<br />

Know Your Heart<br />

There are several reasons why your ticker may give out before<br />

you’re ready to go. Here are the top natural ways to address them.<br />

BY EMILY KANE, ND, LAC<br />

The heart is a complex muscle that pumps 60 or so beats per minute for<br />

1,440 minutes per day, 365 days per year. That math gives us an astounding<br />

look at the number of oxygen-delivering contractions our hearts will<br />

perform over a lifetime. Unfortunately, cardiovascular “disease”<br />

is still the leading cause of premature death in the U.S.,<br />

just above cancers and respiratory illnesses.<br />

One of the most common determinants of early<br />

death from heart disease is uncontrolled high blood<br />

pressure, which can result from clogged arteries,<br />

or, less likely, an adrenaline-secreting tumor.<br />

Q<br />

I have a strong family<br />

history of heart<br />

disease, and many of<br />

my relatives died fairly<br />

young. I’m 45. What<br />

can I do to decrease<br />

my risk?<br />

*<br />

Is Your High Blood Pressure a Sign<br />

of Stress or Heart Disease?<br />

Blood pressure often reads high at the doctor’s<br />

office, so get a cuff for home use to get an idea of<br />

your baseline. Sit quietly for 3–5 minutes thinking<br />

pleasant thoughts before measuring. And consider<br />

measuring 3 times, with a few minutes of rest between<br />

each attempt. Then write down the lowest set of numbers.<br />

Upper number: Systolic, the upper blood pressure<br />

*<br />

number, bounces around because it measures the<br />

vasoconstricting (blood vessel narrowing) effect of<br />

adrenaline, aka, the “fight or flight” stress hormone.<br />

Unfortunately, the body reads stress as stress, whether it’s<br />

a life-threatening predator or a bill in the mail. Your body<br />

responds to both stimuli in much the same way, which creates<br />

a big jolt of heart-jittering anxiety.<br />

If your upper number is variable and always higher than 120<br />

(age up to 55–60) or 140 (age 60 or more), then you likely have<br />

adrenaline-induced blood pressure spikes, and the best remedy is<br />

stress management. Try meditation, forest bathing, hot-tubbing, chilling<br />

with friends, or spending time alone. These soothing activities need to<br />

be scheduled so you take this commitment seriously—and with joy!<br />

Lower number: The bottom number in a blood pressure reading,<br />

diastolic, indicates the relative ease with which your heart muscles<br />

contract to push freshly oxygenated blood from the largest heart<br />

chamber (the left ventricle) into the aorta, which delivers oxygen-rich<br />

blood to the entire body. Oxygen drives our ability to produce glucose<br />

for fuel, to burn fat for energy, and to complete the thousands of<br />

metabolic tasks our bodies perform constantly.<br />

If your diastolic number is usually above 80 (age 55–60) or 90 (age 60<br />

or more) then you likely need some type of cardiac muscle toning, and<br />

that means exercise—likely with a focus on weight loss. Every extra 10<br />

Photo: adobestock.com<br />

18 • NOVEMBER <strong>2020</strong>


ASK THE NATUROPATHIC DOCTOR<br />

Herbs to Heal Your Heart<br />

Leonurus cardiaca is a lovely, tasty plant medicine in the mint family that can<br />

help stabilize light arrhythmias. It’s particularly useful for cardiac problems<br />

coupled with sadness or grief. The common name for this pretty flower is<br />

motherwort, and it’s known to “gladden the heart.” It is a favorite of mine<br />

to add to other heart tonics such as the better-known hawthorn (Crataegus<br />

oxyacantha). For a tired, congested heart, I generally prescribe 2 grams daily<br />

of the solid extract of hawthorn berries, which is widely available (my favorite<br />

brands are Wise Woman Herbals, Gaia Herbs, and Herb Pharm).<br />

Another much-researched Ayurvedic heart tonic is arjuna (Terminalia<br />

arjuna), taken from the bark of a tropical almond tree. A dose of 500–1,000<br />

mg twice daily has been shown to revive heart failure subjects to 75 percent<br />

productivity within 4 months.<br />

The most famous Ayurvedic herbal cardiac medicine is Rauwolfia<br />

serpentina, from which the pharmaceutical drug reserpine is derived. Reserpine<br />

blocks the production of adrenaline and noradrenaline, thus lowering<br />

blood pressure. However, Rauwolfia can have some serious side effects.<br />

Although this is generally unusual with herbal medicine, Rauwolfia should<br />

not be taken without supervision from a licensed naturopathic doctor or<br />

well-trained herbalist.<br />

pounds of weight can raise your The Best Way to Treat Arrhythmias<br />

diastolic (pump measure) by as & Congestive Heart Failure<br />

much as 2.2 points. So, if you’re 50 Sometimes the heart is overstressed<br />

pounds overweight, your diastolic by electrical problems, as opposed to<br />

could be tipping from 80 (acceptable) plumbing problems (as in the case of<br />

to 91 (borderline dangerous) just high blood pressure). Electrical problems<br />

from excess weight alone. Weight cause irregular heart rhythms that can<br />

loss also lowers insulin (which be benign (PVCs) or life-threatening<br />

raises triglycerides, a type of fat (ventricular fibrillation, or V-Fib).<br />

that infiltrates internal organs and<br />

sticks on the waist), lowers leptin<br />

A-Fib vs. V-Fib: A common arrhythmia,<br />

*<br />

(your “hunger” hormone), and lowers especially in older folks, is atrial<br />

noradrenaline, almost identical to fibrillation (A-Fib) which isn’t as<br />

adrenaline, but it’s produced in the dangerous as V-Fib, but can progress<br />

nervous system, not the adrenals. to V-Fib. Mostly A-Fib puts folks<br />

20 • NOVEMBER <strong>2020</strong><br />

*<br />

*<br />

CoQ10 is an<br />

almost magical<br />

oxygen booster.<br />

If you have a<br />

sluggish heart,<br />

are out of shape,<br />

and/or are taking<br />

a CoQ10-robbing<br />

statin, then<br />

supplementing<br />

with CoQ10<br />

is crucial.<br />

at risk for blood clots (because the<br />

blood is eddying around irregularly,<br />

not flowing smoothly), and clots<br />

can get lodged in the heart muscle<br />

(heart attack) or in the brain (stroke).<br />

Arrhythmia Treatments: In general,<br />

the best way to treat arrhythmias<br />

is with ablation (either burning or<br />

freezing) of the source of the irregular<br />

rhythm (usually in one of the pulmonary<br />

veins). I have found that cactus<br />

tincture can be very effective for mild<br />

arrhythmias. (Please work with a<br />

licensed healthcare professional.)<br />

If you do have an arrhythmia,<br />

it’s also a good idea to quit coffee—a<br />

major cardiac stimulant—and to<br />

follow a regular schedule. Get up and<br />

go to sleep at same time each day. Eat<br />

regular meals without snacking. Take<br />

time daily to exercise. This gets your<br />

body back into a rhythm.<br />

Congestive heart failure: If you get<br />

out of breath easily when trying to<br />

exercise, and your blood pressure and<br />

weight are up, you may have what<br />

used to be called “congestive heart<br />

failure.” This means the heart is just<br />

not strong enough to vigorously pump<br />

oxygen around the body. In this case,<br />

your heart needs toning, which can<br />

be tricky when you are too tired to<br />

exercise. Start with simple walking<br />

and work up from there.<br />

Photo: adobestock.com


Why Exercise Is so Important<br />

All muscles serve the heart, especially the<br />

big leg and butt muscles. Anytime your<br />

skeletal muscles are active, this helps<br />

move blood through the vascular system<br />

and eases the burden on the heart.<br />

*<br />

Walking poles: As an active senior,<br />

I have learned to really appreciate<br />

walking and hiking with poles. The<br />

poles give me double the contact with<br />

the earth and help my balance—and<br />

the work of my arms translates to<br />

the chest, heart, and core muscles,<br />

increasing whole-body tone.<br />

Nutrients That Enhance<br />

Oxygen Delivery<br />

COQ10: This supplement is an<br />

*<br />

almost magical oxygen booster.<br />

If you have a sluggish heart,<br />

*<br />

*<br />

are out of shape, and/or are taking a<br />

CoQ-10-robbing statin, then supplementing<br />

with CoQ10 is crucial—<br />

200 mg daily for someone who<br />

weighs 175 pounds is about<br />

right. Take more if you can<br />

afford it. With more highly<br />

absorbable forms (e.g., Ubiquinol),<br />

a lower dose will work as well.<br />

PQQ: Another popular oxygenator<br />

is PQQ, which improves the ability<br />

of energy-producing units within<br />

every cell to pump out more energy.<br />

These tiny engines inside all cells<br />

are called mitochondria.<br />

VITAMIN C: One of my favorite<br />

mitochondrial helpers is vitamin C.<br />

It can have a laxative effect, so go<br />

slow and cut back if your stool gets<br />

loose. I prefer to take vitamin C at<br />

bedtime so the micro-tissue repair<br />

+<br />

*<br />

Find a licensed<br />

naturopathic doctor for<br />

a virtual (telemedicine)<br />

or in-person<br />

consultation at<br />

naturemed.org/<br />

find-an-nd.<br />

that happens overnight gets a<br />

fresh boost of vitamin C to work<br />

with. I use a non-corn-sourced,<br />

buffered ascorbic acid powder.<br />

WATER: Don’t forget to stay hydrated.<br />

Blood is 97 percent water, and if your<br />

water volume is low, it makes the<br />

heart’s job much harder. Drinking a<br />

few extra glasses of water each day is<br />

the easiest (and most refreshing) thing<br />

you can do to give your heart a hand.


NATURAL REMEDY *<br />

holistic strategies to help you feel better<br />

Boosting Male Testosterone<br />

Levels Naturally<br />

If you’re feeling like half the man you used to be,<br />

low T could be the problem.<br />

BY MARK STENGLER, NMD<br />

Testosterone deficiency, or low T,<br />

negatively affects a man’s quality of life<br />

and is a known risk factor for early death.<br />

Testosterone levels are at their highest<br />

by early adulthood, and then decrease<br />

by 1–2 percent each year around age 40.<br />

Why is low T harmful? Testosterone<br />

has effects on the brain, skin, bones,<br />

and heart, and impacts erectile function,<br />

fat metabolism, muscle growth, bone<br />

density, energy production, lipid levels,<br />

insulin balance, and much more.<br />

The Most Common Cause of Low T<br />

Primary hypogonadism, which occurs<br />

when the testicles don’t produce<br />

enough testosterone, is the leading<br />

contributor to low testosterone. This<br />

may be spurred by certain endocrinedisrupting<br />

chemicals that find their<br />

way into the body through water<br />

bottles, and other plastics, cosmetics,<br />

canned food, fertilizers, toothpastes,<br />

clothes, soaps, paper, textiles, carpets,<br />

utensils, deodorants, bedding, and<br />

other commonly used products.<br />

The Best Way to Get Tested<br />

The primary test for testosterone<br />

deficiency is total testosterone.<br />

Unfortunately, there isn’t a consensus<br />

as to what precise range indicates<br />

a deficient blood level of total testosterone.<br />

Laboratories differ in their testosterone<br />

reference ranges, although they<br />

normally range from 250 ng/dL to<br />

400 ng/dL and up to 1000 to 1100 ng/<br />

dL. The American Urological Association<br />

states that a total testosterone level<br />

below 300 ng/dL is a reasonable cutoff<br />

for healthy testosterone.<br />

Testosterone deficiency should<br />

be diagnosed with two separate total<br />

testosterone measurements in the early<br />

morning. Serum testosterone levels<br />

vary significantly due to normal hormonal<br />

rhythms of the endocrine system and<br />

are highest in the early morning.<br />

Illustrations: adobestock.com<br />

22 • NOVEMBER <strong>2020</strong>


NATURAL REMEDY<br />

A Mediterranean<br />

diet centered on<br />

fresh veggies and<br />

healthy fats is a<br />

good choice for<br />

men with low T.<br />

Foods That Boost Testosterone<br />

A study in the journal Nutrients<br />

demonstrated that the Standard<br />

American Diet (SAD) is significantly<br />

associated with low total testosterone levels<br />

and an unhealthy body composition<br />

(decreased skeletal muscle mass and<br />

increased visceral fat mass). Specifically,<br />

this study found that dietary patterns<br />

“characterized by high-frequency consumption<br />

of bread and pastries, dairy<br />

products, and desserts; eating out; and<br />

low intake of homemade foods, noodles,<br />

and dark green vegetables” were significantly<br />

associated with low testosterone.<br />

A modified Mediterranean diet is a good<br />

choice for men with low T. Think vegetables,<br />

fruits, seafood, poultry, beans,<br />

herbs and spices, olive oil, nuts, moderate<br />

dairy, and limited red meat.<br />

The Right Exercise<br />

Resistance training is typically recommended<br />

for improving testosterone levels<br />

in men. However, a study of 87 men with<br />

erectile dysfunction who followed aerobic<br />

exercise with stationary cycling had a<br />

better increase of testosterone than those<br />

who performed strengthening exercises.<br />

The total amount of exercise may be<br />

more important than the type.<br />

Top 2 Herbal Remedies for Low T<br />

Testosterone replacement, usually with topical creams or gels, or through<br />

intramuscular injections, is often used as a treatment for men with an overt<br />

testosterone deficiency. However, men with mildly low testosterone levels or<br />

low-normal levels will usually respond to tried-and-true herbal therapies,<br />

especially ashwagandha and Eurycoma longifolia.<br />

Ashwagandha extract has been shown to significantly increase<br />

testosterone levels compared to placebo in men. In an 8-week<br />

randomized, placebo-controlled, double-blind study, 57 men aged<br />

18–50 with little experience in resistance training were given<br />

ashwagandha extract (300 mg) or a placebo twice daily. Baseline<br />

measurements were taken, and then the men followed a resistance training<br />

program. Their measurements were retaken at the end of the eight weeks.<br />

Researchers found the men taking ashwagandha extract had significantly<br />

increased testosterone levels (96.19 ng/dL) compared to those taking a placebo<br />

(18.0 ng/dL). The men taking ashwagandha extract also had a significantly greater<br />

increase in muscle strength as measured with bench press and leg extension<br />

exercises, increased muscle size of the arms and chest, greater decreases in<br />

body fat percentage (3.5 percent compared to 1.5 percent for placebo), and<br />

decreased exercise-induced muscle damage (as measured by serum creatine<br />

kinase level). None of the participants experienced adverse effects.<br />

Another study, published in Evidence-Based Complementary and Alternative<br />

Medicine, looked at the effect of ashwagandha on hormone levels (including<br />

testosterone) and the sperm-producing activity of 46 men with low sperm count.<br />

The men were randomized to receive ashwagandha extract (675 mg per day) or a<br />

placebo. Serum hormone levels (testosterone and LH) were tested at the beginning<br />

and end of the 90-day study. Serum testosterone increased by 17 percent and LH<br />

(which stimulates testes production of testosterone) increased by 34 percent as<br />

compared to baseline. Participants taking a placebo did not have an increase in<br />

testosterone levels.<br />

Recommendation: 600–675 mg daily of a standardized extract.<br />

*<br />

Safety: Ashwagandha is well tolerated.<br />

*<br />

Eurycoma longifolia (also known as Tongkat Ali, Malaysian<br />

Ginseng, and Longjack) has been shown to improve erectile<br />

unction, libido, and male sexual well-being, as well as stimulate<br />

the synthesis of both total testosterone and free testosterone. In a<br />

study from the Journal of the International Society of Sports <strong>Nutrition</strong>,<br />

researchers looked at the effects of 200 mg of Eurycoma longifolia extract on people<br />

who were “moderately stressed.” Compared to placebo, those taking the extract had<br />

a significant increase in testosterone (37 percent) and a significant decrease in cortisol<br />

(16 percent). Furthermore, those taking the extract showed significant improvements<br />

in tension, anger, and confusion.<br />

In a five-week study of physically active male and female seniors (ages 57 to<br />

72), supplementation with Eurycoma longifolia extract (400 mg daily) was shown<br />

to significantly increase total and free testosterone concentrations and muscular<br />

force in men and women. Handgrip strength measures improved as a reflection<br />

of an increase in muscle force. No side effects were noted for those supplementing<br />

Eurycoma longifolia extract.<br />

Recommendation: 200–400 mg daily of an extract<br />

*<br />

Safety: Eurycoma longifolia has been shown in a review of studies to be safe based<br />

*<br />

on no significant changes in liver or kidney function tests.<br />

NOVEMBER <strong>2020</strong> • 23


24 • NOVEMBER <strong>2020</strong> NATURAL BEAUTY *<br />

pure ingredients for skin & body<br />

Niacinamide for Great Skin<br />

Used by dermatologists to treat a variety of skin conditions,<br />

this nourishing form of vitamin B 3<br />

can also work wonders in your<br />

at-home beauty regimen.<br />

Check the ingredients in your face<br />

serums, moisturizers, masks, and eye<br />

creams, and you may be surprised to<br />

find “niacinamide” listed. Not to be<br />

confused with niacin, this is a different<br />

form of vitamin B 3<br />

that has the versatile<br />

ability to improve hyperpigmentation,<br />

visible signs of aging, and acne.<br />

Niacinamide helps support the skin<br />

barrier, allowing it to fight off free radical<br />

damage. It also increases skin’s resiliency,<br />

improves texture by making pores appear<br />

smaller, helps balance oil production,<br />

brightens the complexion, improves elasticity,<br />

and can be used by all skin types.<br />

BY SHERRIE STRAUSFOGEL<br />

Topical niacinamide has been shown<br />

to reduce skin inflammation, which is<br />

why dermatologists use it to treat acne<br />

and rosacea. Niacinamide can also inhibit<br />

oil production, which is beneficial to those<br />

dealing with acne. And new research<br />

points toward the potential of niacinamide<br />

to protect against skin damage caused by<br />

UV radiation, which can decrease the risk<br />

of developing skin cancers.<br />

The new distressing skin concern,<br />

“maskne,” acne due to facemasks, is<br />

rising. The friction from a mask, along<br />

with increased heat and humidity from<br />

trapped breath, makes a perfect breeding<br />

ground for acne-causing bacteria.<br />

Dermatologists are also seeing an<br />

increase in folliculitis (infected hair<br />

follicles) and other forms of dermatitis.<br />

Moisturizers rich in niacinamide that<br />

hydrate and protect the skin are proving<br />

to be beneficial for these issues.<br />

When purchasing niacinamide<br />

skin care products, make sure the<br />

ingredient list includes “niacinamide,”<br />

not just niacin or vitamin B 3<br />

. New to<br />

niacinamide? Introduce your skin to<br />

it gradually—use it just a few times<br />

per week—as it may result in mild<br />

redness, itching, or burning.<br />

Photo: adobestock.com


❶<br />

❷<br />

<br />

<br />

<br />

❶Transform puffy-looking eyes into<br />

wide-awake eyes with Derma E Vitamin C<br />

Bright Eyes Hydro Gel Patches. Cooling eye<br />

gel patches moisturize the delicate<br />

under-eye with niacinamide, while allantoin<br />

increases skin smoothness, caffeine<br />

depuffs, and vitamin C brightens dark<br />

circles. After 10 minutes, your undereyes<br />

will feel soothed and refreshed.<br />

❷ Rejuvenate your under-eyes with<br />

Mad Hippie Advanced Skin Care Eye Cream.<br />

Packed with niacinamide, peptides<br />

that help reduce wrinkles and undereye<br />

discoloration, moisturizing shea<br />

butter, antioxidant white tea, and<br />

anti-inflammatory pomegranate seed<br />

oil, this light eye cream will reveal<br />

smoother, nourished skin.<br />

Illuminate your complexion with<br />

InstaNatural Skin Brightening Serum. A blend<br />

of niacinamide, vitamin C, alpha-arbutin,<br />

and licorice extract visibly reduces dark<br />

spots, while hyaluronic acid and CoQ10<br />

hydrate and smooth lines and wrinkles.<br />

Use for a few weeks, and your skin will<br />

get its glow back.<br />

Revive your skin with MyChelle<br />

Dermaceuticals Ultra Hyaluronic Beauty Mist.<br />

Niacinamide, cactus water, hyaluronic<br />

acid, and plant stem cells refine<br />

and hydrate skin. Use as a toner or<br />

throughout the day to refresh.<br />

Combat shine and oversized pores<br />

with Pacifica Pore Warrior Booster Serum.<br />

This concentrated oil fighter contains<br />

niacinamide, extracts of raspberry<br />

and black currant leaves, and silica.<br />

Use alone on clean skin or add a<br />

dropperful to your favorite moisturizer<br />

or foundation.<br />

NOVEMBER <strong>2020</strong> • 25


FIT & HEALTHY *<br />

Gone are the days when your workouts<br />

have to feel like a monotonous chore—<br />

walking on an endless treadmill, suffering<br />

through sit-ups, and counting jumping<br />

jacks are so 2015. Instead, you can use<br />

virtual reality to put yourself right into<br />

a video game workout or game your way<br />

through a series of planks. And we owe all<br />

this newfound fitness fun to technology.<br />

“In many ways, technology is driving<br />

fitness,” says Mohammed Iqbal, founder<br />

26 • NOVEMBER <strong>2020</strong><br />

exercise & diet for active lifestyles<br />

5 Apps That Make Your<br />

Workouts More Fun<br />

High-tech ways to work up a sweat at home or on-the-go.<br />

BY JILL SCHILDHOUSE<br />

and CEO of SweatWorks, a design<br />

development agency focused on<br />

delivering bespoke digital products to<br />

the fitness industry. “While the use of<br />

technology has been commonplace at<br />

fitness centers, the evolution that has<br />

been happening over the past 10 years<br />

is the personalization of fitness and<br />

moving it closer to your home. The<br />

addition of a wearable, such as an<br />

Apple Watch or Fitbit, exponentially<br />

expands the influence of all-day tracking<br />

into your fitness journey.”<br />

Iqbal says that brands have started<br />

investing in their digital experience<br />

significantly over the past four years<br />

as the trend toward on-demand and<br />

at-home fitness has continued to<br />

grow. And the timing couldn’t be better,<br />

considering the pandemic’s far-reaching<br />

effect on the fitness industry—gym<br />

closures, restrictions on community team<br />

Photo: adobestock.com


sports, and fewer people getting outside<br />

for physical activity means sticking to a<br />

fitness routine is harder than ever.<br />

“Covid-19 has accelerated the evolution<br />

of wearables and digital fitness by at<br />

least three to five years,” says Iqbal. “What<br />

Covid-19 has enabled is faster adaptation<br />

of technology with consumers.”<br />

One of the best benefits of the union<br />

of technology and fitness is that it leads<br />

to innovative and fun ways to work up<br />

a sweat—some are so fun, in fact, that<br />

you’ll actually be excited for your next<br />

“workout” instead of watching the<br />

clock. Here are some of our favorites:<br />

BoxVR<br />

If you’ve ever<br />

taken a boxing<br />

class or religiously<br />

popped in a Tae<br />

Bo video, then you’re going to love this<br />

new twist on a boxing workout. BoxVR<br />

helps improve rhythm, agility, hand-eye<br />

coordination, and stamina with its<br />

adrenaline-pumping virtual reality boxing<br />

workouts. The app—which works with<br />

Oculus, Steam, or PlayStation VR, and<br />

needs to be purchased separately—<br />

transforms your living room into a<br />

virtual boxing ring where you’ll jab,<br />

uppercut, weave, and deflect punches<br />

in routines that are choreographed to<br />

awesome beats by professional fitness<br />

instructors. The workouts range from<br />

three-minute warm-ups to hour-plus<br />

endurance classes. The app also tracks<br />

your progress and calories burned to<br />

help keep you motivated—as if being<br />

transported into your own video game<br />

isn’t motivation enough?<br />

99 Walks<br />

Walking is the most<br />

underrated form of<br />

exercise, despite its<br />

numerous benefits—<br />

it improves cardiac health, boosts<br />

mood, improves posture, and enhances<br />

circulation, and it’s a great low-impact<br />

option for people with knee, ankle, and<br />

back problems. But sometimes it can be<br />

hard to find the motivation to go for a<br />

walk. Enter 99 Walks: a monthly<br />

walking challenge app that inspires<br />

people of every age and ability to get up<br />

and get moving. You can use it to walk<br />

outdoors, walk around your house or<br />

the mall, or walk on a treadmill. There<br />

are daily classes, monthly rewards<br />

(stainless steel bracelets with inspirational<br />

messages), pace data, meditations,<br />

podcasts and music, virtual teams, and<br />

a supportive community to engage with.<br />

Soon, you’ll be walking with purpose.<br />

Sure, you could<br />

just create a<br />

playlist and have<br />

a living room<br />

dance party, but<br />

wouldn’t you<br />

rather learn some<br />

new moves and<br />

make sure you’re<br />

hitting all your<br />

muscle groups?<br />

ClassPass<br />

Not only is the same<br />

old fitness routine<br />

mind-numbingly<br />

boring, but your body<br />

quickly starts to get used to the moves—<br />

and that’s when plateaus happen, making<br />

it impossible to hit your goals. Instead,<br />

confuse your muscles and take your<br />

fitness to the next level with ClassPass,<br />

an app that aggregates the best workouts<br />

from studios and on-demand platforms<br />

around the globe. Don’t be overwhelmed<br />

by the fact that there are 50,000 weekly<br />

digital options to choose from (that can<br />

all be done in your living room either<br />

with real-time instruction during a live<br />

class or on-demand to fit your schedule),<br />

because you can easily sort based on<br />

genre, length, and studio. You’ll have<br />

fun switching things up and exploring<br />

such categories as HIIT-style workouts,<br />

strength-training, yoga, Barre, Pilates,<br />

kickboxing, and more.<br />

Verv<br />

If doing a dull cardio<br />

workout makes it<br />

seem as though time is<br />

standing still, maybe<br />

it’s time to try dancing! Sure, you could<br />

just create a playlist and have a living<br />

room dance party, but wouldn’t you<br />

rather learn some new moves and<br />

make sure you’re hitting all your muscle<br />

groups? Verv—a holistic health and<br />

wellness app featuring fitness classes,<br />

nutrition info, sleep stories, healthy<br />

recipes, and meditations—recently<br />

launched hip-hop style classes led<br />

by expert dancer and trainer Mike<br />

Peele (who has appeared in videos<br />

with Beyoncé, Madonna, and Rihanna,<br />

among others). Each workout lasts<br />

approximately 20 minutes and can<br />

burn 400–800 calories. And the routines<br />

are so high energy, you’ll forget you’re<br />

not rocking out at a concert.<br />

Stealth<br />

Anyone who believes there’s nothing<br />

more dreadful than an ab workout<br />

has never tried a dynamic core<br />

workout with Stealth, the device<br />

that lets you work 29 muscle groups<br />

while playing video games. You’ll use<br />

your body as the game controller<br />

while you twist and turn to compete<br />

for high scores. How? By using your<br />

abs, glutes, legs, low back, obliques,<br />

arms, and shoulders to balance in<br />

a plank position. Simply place your<br />

smart phone on the board, pull up<br />

the app, and you’ll have an unlimited<br />

number of gameplay options at<br />

your fingertips. Since no two<br />

workouts are the same, you’ll never<br />

get bored.<br />

NOVEMBER <strong>2020</strong> • 27


Where the Real Magic of<br />

Mushrooms Happens<br />

There’s more to mushrooms than meets the eye: largely hidden from view<br />

is a vast, complex network that’s rich in profoundly healing compounds.<br />

health. Mushroom mycelium engages<br />

natural killer cells, white blood cells,<br />

and other components of the immune<br />

system. Years of industry-based research,<br />

as well as internal and third-party testing,<br />

have demonstrated that mushroom<br />

mycelium offers powerful, balanced<br />

immune support.*<br />

Using the Fruitbody and Mycelium<br />

While fruitbodies are rich in immunesupporting<br />

beta-glucans, they’re only<br />

part of the whole mushroom story. The<br />

mycelium is the rest of the narrative.<br />

That’s why Host Defense uses both.<br />

Host Defense mushroom supplements<br />

utilize the complex chemistry of the<br />

entire mushroom life cycle, including<br />

the mycelial stage, for a significantly<br />

wider array of beneficial compounds<br />

and a broader range of health benefits.<br />

In human blood (ex vivo) and human<br />

clinical trials, Host Defense supplements<br />

with fruitbodies and mycelium were<br />

proven to have powerful immunological<br />

activity—not only engaging, but also<br />

modulating, immune response.* Tests<br />

using three Host Defense mycelium-<br />

Special Advertising Section<br />

Throughout temperate woodlands<br />

in North America, Europe, and Asia,<br />

mushrooms are a familiar sight. Growing<br />

on dead or dying wood, they break down<br />

and recycle plant and animal matter,<br />

and are an integral part of a forest’s<br />

ecosystem. What makes them so<br />

powerful when it comes to healing? The<br />

secret lies deep within the mushroom.<br />

Fruitbody vs. Mycelium<br />

The visible portion of the mushroom<br />

that grows above the ground is called the<br />

fruitbody. But the main part of the mushroom<br />

is the mycelium—an intricate web<br />

of root-like filaments that produce the<br />

visible fruitbody. The mycelium is a key<br />

stage in the mushroom life cycle where based products found mycelium:<br />

a series of complex cellular events occur. Increased innate immune cells<br />

*<br />

As the mycelium grows, it absorbs<br />

for protection;<br />

nutrients from its food source—in<br />

Activated white blood cells for<br />

*<br />

nature, decaying wood or plant matter. immune strength; and<br />

*<br />

Powerful Immune Protection<br />

During the mushroom’s mycelial stage,<br />

new biologically active compounds<br />

are produced, including beta glucans,<br />

glycoproteins, ergosterols, triterpenoids,<br />

and other constituents. And studies show<br />

those compounds are responsible for<br />

profound benefits, especially immune<br />

28 • NOVEMBER <strong>2020</strong><br />

Regulated immune cell compounds<br />

for balanced immune response.*<br />

“Growing” Mushroom Supplements<br />

When mushrooms are grown for supplements,<br />

mushroom mycelium cultures are<br />

inoculated into a food source—a growth<br />

medium called a “substrate.” The growing<br />

mycelium ferments and cultures the<br />

substrate, in a process that’s similar to how<br />

yogurt is made. The fermentation process<br />

creates unique nutritive compounds and<br />

alters the substrate into a potent healing<br />

compound in its own right. Research<br />

shows that when brown rice is used as a<br />

substrate, it engages the immune system’s<br />

built-in method of checks and balances to<br />

keep it from overreacting—not too little,<br />

not too much, but just right.<br />

The Host Defense Difference<br />

To make its mycelium, Host Defense starts<br />

with certified organic brown rice as the<br />

substrate, inoculating it with sustainably<br />

harvested mushroom cultures derived<br />

from pristine forests near the Olympic<br />

rainforest in Washington State. The<br />

mycelium is harvested during the peak<br />

stage of growth to capture the most<br />

abundant profile of active constituents.<br />

Host Defense includes fruitbodies from<br />

its own farm, grown using organic<br />

practices, along with the mycelium and<br />

nutrient-rich substrate. And to ensure<br />

potency and purity, all Host Defense<br />

products are verified by independent<br />

labs that use internationally recognized<br />

and validated testing methods.<br />

For the most powerful, balanced<br />

immune support, look for mushroom<br />

products that include not<br />

only fruitbodies, but also<br />

the mycelium and fermented<br />

substrate. Because that’s<br />

where the real mushroom<br />

magic happens.<br />

*These statements have not been evaluated by the Food and Drug<br />

Administration. This information is not intended to diagnose, treat,<br />

cure, or prevent any disease.<br />

Photo: adobestock.com


Mushroom Mycelium Capsules<br />

LION’S MANE<br />

Memory & Nerve Support*<br />

Lion’s Mane supports not just cognitive<br />

function and immune response, but also mood<br />

and sleep.* In human clinical trials, Lion’s<br />

Mane supported a balanced mood, emotional<br />

stability, and increased the experience of<br />

restful sleep.*<br />

Find Your Mushroom at your<br />

local health food store and<br />

online at HostDefense.com<br />

*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<br />

supplement apart<br />

from another? The<br />

secret’s in the sauce,<br />

as the saying goes.<br />

We tested hundreds of<br />

products and selected<br />

the following based on<br />

quality and type of<br />

ingredients; valuable<br />

certifications such as<br />

organic and non-GMO<br />

ingredients; formulation;<br />

label transparency;<br />

ingredient sourcing;<br />

and innovative processing<br />

methods, among other<br />

attributes. Here are<br />

the crème de la crème<br />

of <strong>2020</strong>.<br />

BY BETTER NUTRITION EDITORS<br />

30 • NOVEMBER <strong>2020</strong>


MegaFood<br />

Relax + Calm*<br />

Magnesium<br />

A highly absorbable<br />

powder mix of<br />

magnesium citrate,<br />

malate, and glycinate<br />

that may ease muscle<br />

tension and promote<br />

serenity. It comes in<br />

Blackberry Hibiscus<br />

Oasis and Raspberry<br />

Lemonade.<br />

RidgeCrest Herbals<br />

Anxiety Free<br />

Find your chill with<br />

this mix of vitamins,<br />

amino acids, and<br />

calming Ayurvedic<br />

herbs. It works by<br />

supporting the body<br />

in creating feelings of<br />

inner peace, deep calm,<br />

and overall “zeniness.”<br />

ANXIETY, MOOD, & STRESS<br />

Organic India USA<br />

Joy!<br />

This four-herb formula<br />

supports energy and<br />

vitality, promoting a<br />

healthy response to<br />

mental, physical, and<br />

environmental tension<br />

and stress.<br />

Zhou <strong>Nutrition</strong><br />

Calm Now<br />

Nutrient-Infused<br />

Water Enhancer<br />

Press pause on stress<br />

with two squeezes of<br />

this cherry-flavored<br />

water booster (no sugar<br />

added!). Ashwagandha,<br />

rhodiola, and bacopa<br />

help you stay centered,<br />

while L-theanine keeps<br />

you focused.<br />

CV Sciences<br />

Happy Lane<br />

Cherry Jubilee<br />

CBD Gummies<br />

Harness the power of<br />

CBD one sweet bite at<br />

a time. The CBD (25 mg<br />

per delicious gummy)<br />

comes from hemp<br />

grown in Kentucky,<br />

and the gummies are<br />

manufactured<br />

in the U.S.<br />

Solaray<br />

Leaf Therapeutics<br />

CBD Cinnamon<br />

Spray Tincture<br />

Whether you want to<br />

sleep better, relieve<br />

pain, or ease stress,<br />

this spray can help.<br />

It has 270 mg of a<br />

hemp blend, with<br />

10 mg of full-spectrum<br />

CBD from hemp.<br />

CBD<br />

BRAIN HEALTH<br />

Bio-Kult<br />

Mind Probiotic<br />

A clinically studied<br />

probitoic, Bacillus<br />

subtilis PXN21, is<br />

combined with zinc and<br />

flavonoid-rich grape<br />

and berry extracts, all of<br />

which have been shown<br />

to support brain and<br />

immune health.<br />

Bulletproof<br />

Smart Mode<br />

Boost memory,<br />

clarity, processing,<br />

and more with this<br />

patent-pending, holistic<br />

formula specifically<br />

designed to support<br />

seven key indicators of<br />

optimal brain function.<br />

Diamond Formulas<br />

Diamond MIND<br />

Advanced Brain<br />

Formula<br />

Nourish your brain with<br />

vitamins, herbs, and<br />

antioxidants that have<br />

been used for centuries<br />

to support brain and<br />

central nervous system<br />

health, including<br />

vitamin B 12<br />

, ginkgo, and<br />

Korean ginseng.<br />

Host Defense<br />

Lion’s Mane<br />

Found on broadleaf<br />

trees and logs, lion’s<br />

mane mushroom has<br />

been shown to promote<br />

mental clarity, focus,<br />

and memory, as well<br />

as optimize immune<br />

function.<br />

NOW<br />

Bacopa Extract<br />

Scientific studies show<br />

that bacopa helps<br />

support the brain’s<br />

free radical protective<br />

systems. We like this<br />

formula because it’s<br />

standardized to 40%<br />

Bacosides, the herb’s<br />

key constituent.<br />

Quincy Bioscience<br />

Prevagen<br />

Apoaequorin, the<br />

active ingredient here,<br />

has been clinically<br />

shown to improve<br />

memory and support<br />

brain function. It has a<br />

long track record of<br />

safety, with no known<br />

adverse reactions.<br />

NOVEMBER <strong>2020</strong> • 31


DIGESTIVE HEALTH AND DETOX<br />

ENERGY<br />

Emerald Labs<br />

Reflux Health<br />

Doctor-formulated and<br />

additive-free, this blend<br />

features, along with<br />

other ingredients,<br />

Mucosave FG<br />

(a proprietary blend of<br />

herbs), which has been<br />

shown to help reduce<br />

frequency and severity<br />

of heartburn.<br />

Himalaya<br />

LiverCare<br />

Optimize your liver<br />

function, support its<br />

toxin-eliminating bile<br />

production, and increase<br />

your body’s nitrogen<br />

retention (a key indicator<br />

of protein creation) with<br />

this Ayurvedic formula<br />

with capers, chicory,<br />

and arjuna.<br />

Lily of the Desert<br />

Preservative Free<br />

Aloe Vera Juice<br />

Whole Leaf<br />

From the aloe experts<br />

comes this potent<br />

healing juice, rich in<br />

amino acids, vitamins,<br />

minerals, and enzymes.<br />

From immune to<br />

digestive health,<br />

aloe offers beaucoup<br />

benefits.<br />

Paradise Herbs<br />

AYUR-Pro Rx Cleanse<br />

Developed by Ayurvedic<br />

practitioners, this<br />

colon-cleansing<br />

formula contains<br />

super-potent extracts<br />

of triphala and cassia<br />

to gently detoxify your<br />

colon daily. It’s made<br />

with clean, properly<br />

sourced ingredients.<br />

Vibrant Health<br />

Digestive Vibrance<br />

Relieve discomfort<br />

while supporting<br />

regularity with this<br />

powdered mix of<br />

fermentable fibers,<br />

probiotics, and other<br />

carefully selected<br />

ingredients designed<br />

to improve overall<br />

digestion and bowel<br />

health.<br />

Health Direct<br />

AminoSculpt<br />

Collagen Energy<br />

Jumpstart your day<br />

with a healthy dose of<br />

medical-grade collagen<br />

and energy-boosting<br />

vitamins, minerals,<br />

amino acids, and<br />

antioxidants. The liquid<br />

comes in sugar-free<br />

Watermelon Punch<br />

fl avo r.<br />

HAIR, SKIN, & NAILS<br />

Arthur Andrew<br />

Medical<br />

Neprinol AFD<br />

Get your blood flowing<br />

freely and boost oxygen<br />

delivery to your organs<br />

with this combination of<br />

fibrinolytic enzymes. It<br />

supports healthy fibrin<br />

levels, which keep blood<br />

from becoming too thick<br />

and sticky.<br />

HEART HEALTH<br />

New Chapter<br />

One Daily Multi-<br />

Herbal Energy Boost<br />

Power up with this<br />

pure and potent energy<br />

blend, featuring clinically<br />

studied eleuthero for<br />

energy and endurance,<br />

and fatigue-fighting<br />

rhodiola. There’s no<br />

caffeine and no crashing.<br />

Ancient <strong>Nutrition</strong><br />

Multi Collagen<br />

Protein Beauty +<br />

Sleep capsules<br />

Rejuvenate your hair,<br />

skin, and nails while<br />

you sleep with this allin-one<br />

supplement. A<br />

multi-collagen complex<br />

is combined with beauty<br />

and sleep nutrients<br />

such as magnesium,<br />

ashwagandha, and<br />

camu camu.<br />

Health Logics<br />

BioCell Collagen<br />

This proprietary blend<br />

of chicken cartilage<br />

extract, hydrolyzed<br />

collagen, chondroitin<br />

sulfate, and hyaluronic<br />

acid has been clinically<br />

shown to increase skin<br />

collagen, reduce skin<br />

dryness by 76%, and<br />

lessen facial fine lines<br />

and wrinkles.<br />

Vital Proteins<br />

Morning Get Up<br />

& Glow<br />

Sustainably sourced<br />

coffeeberry meets<br />

collagen, vitamin C,<br />

biotin, hyaluronic acid,<br />

and probiotics in this<br />

powdered energy<br />

supplement. Embrace<br />

your inner glow while<br />

also promoting hair,<br />

skin, and nail health.<br />

Gaia Herbs<br />

Hawthorn Supreme<br />

This synergistic blend<br />

of hawthorn berry, leaf,<br />

and flower is designed to<br />

help maintain a healthy<br />

and happy heart. The<br />

liquid Phyto-Caps are<br />

purity-tested and made<br />

in the U.S.<br />

Terry Naturally<br />

HRG80<br />

Red Ginseng Energy<br />

This unique red<br />

ginseng is known<br />

to contain more<br />

ginsenosides, valuable<br />

compounds that boost<br />

energy and resilience<br />

to stress.<br />

32 •<br />

NOVEMBER <strong>2020</strong>


IMMUNITY<br />

KIDS’ HEALTH<br />

Bluebonnet <strong>Nutrition</strong><br />

Targeted Choice<br />

JustBreathe<br />

Support your body through<br />

seasonal changes and breathe<br />

better by helping to open nasal,<br />

sinus, and bronchial passages<br />

with this blend of immune-protective<br />

nutrients and sustainably<br />

sourced herbs.<br />

Flora<br />

Elderberry +<br />

This delicious liquid is a blend<br />

of elderberry, echinacea, and<br />

licorice that can be taken daily<br />

to maintain a healthy immune<br />

system or at the onset of symptoms.<br />

It’s certified organic with<br />

no added sugar.<br />

Nature’s Answer<br />

Immune Boost<br />

Herbal Blend<br />

Echinacea, olive leaf, wild indigo,<br />

and thuja come together in this<br />

natural immune-supportive<br />

tincture. All herbs are analyzed<br />

for quality and purity using<br />

advanced technology.<br />

American Health<br />

Probiotic KidChewables<br />

Nourish your kids’ microflora with this<br />

sugar-free chewable probitoic featuring<br />

5 billion clinically studied live cultures,<br />

including Bifidobacterium lactis UABla-12 and<br />

Lactobacillus acidophilus DDS-1. Available in<br />

Strawberry Vanilla and Grape.<br />

Natural Path Silver Wings<br />

Colloidal Silver 500 PPM<br />

Quality and concentration are<br />

key when it comes to colloidal<br />

silver, and this brand has both.<br />

This formula provides powerful<br />

immune support; use only for<br />

10–14 days.<br />

Pacific Resources<br />

International<br />

Propolis & Manuka<br />

Oral Spray<br />

Boost your health with<br />

immune-supportive Manuka<br />

honey, flavonoid-rich propolis,<br />

and essential oils in this spray.<br />

Sambucol<br />

Black Elderberry Syrup<br />

Developed by a top virologist,<br />

this delicious syrup contains<br />

a science-backed black elderberry<br />

extract rich in immunesupportive<br />

antioxidants.<br />

ChildLife<br />

Multi Vitamin SoftMelts<br />

Naturally sweetened with stevia and xylitol<br />

(there’s no sugar), these easy-to-chew multis in<br />

Natural Orange Flavor provide essential vitamins<br />

and minerals that little ones need to thrive.<br />

Wedderspoon<br />

Manuka Honey<br />

Immunity Gummies<br />

Crafted with authentic Manuka<br />

honey and vibrant whole fruits<br />

like apple and strawberry, these<br />

gummies (in Berry and Citrus<br />

flavors) have vitamin C and<br />

DE111 Bacillus subtilis,<br />

a probiotic.<br />

Xlear<br />

Nasal Spray<br />

This popular nasal spray<br />

features the power of xylitol,<br />

a natural ingredient that<br />

protects against bacterial<br />

colonies in the nose and sinuses.<br />

It not only cleanses, but also<br />

hydrates dry, irritated tissues.<br />

Youtheory<br />

Immune + Daily Wellness<br />

Fortify your defenses with this<br />

daily immune formula featuring<br />

organic mushrooms, including<br />

cordyceps and reishi, vitamins<br />

C and D, zinc, and Wellmune, a<br />

clinically proven form of baker’s<br />

yeast beta glucan.<br />

Country Life<br />

Gut Connection Kids Immune Balance<br />

These tasty animal-shaped chewables are a<br />

scientifically formulated blend of prebiotics<br />

and other immune-supportive ingredients such<br />

as Wellmune baker’s yeast beta glucan. Use to<br />

support a strong immune system and improve<br />

your child’s gut microbiome health.<br />

34 •<br />

NOVEMBER <strong>2020</strong>


INTRODUCING<br />

Plant Powered<br />

Algae Awesomeness! <br />

Daily Support<br />

from Head to Heart<br />

Heart<br />

May reduce the risk of coronary<br />

heart disease*<br />

Brain<br />

Fuels your brain and supports<br />

healthy brain functions*<br />

Softgel<br />

500 mg<br />

DHA<br />

725 mg<br />

Omega-3’s<br />

Liquid<br />

500 mg<br />

DHA<br />

2,300 mg<br />

Omega-3’s<br />

Wellness and Immune<br />

response<br />

Vitamin D3 promotes overall<br />

wellness and a healthy immune<br />

response*<br />

Proudly Made With<br />

Visit wileysfinest.com or call 855.514.4088 for more information.<br />

*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<br />

© <strong>2020</strong> Wiley’s Finest LLC - All Rights Reserved


OMEGA-3S<br />

PAIN & INFLAMMATION<br />

PETS<br />

Garden of Life<br />

Minami Platinum<br />

Omega-3 Fish Oil<br />

Made using a dual<br />

supercritical CO 2<br />

extraction technology,<br />

this ultra-concentrated<br />

omega-3 contains a<br />

whopping 1,100 mg of<br />

omega-3s in the natural<br />

triglyceride form—in<br />

just one softgel daily.<br />

Wiley’s Finest<br />

CatchFree Omega<br />

Vegan Liquid<br />

and Softgels<br />

This full-spectrum omega<br />

features DHA from<br />

Algarithm microalgae,<br />

omega 3-6-9s from<br />

Ahiflower, MenaQ7 K 2<br />

,<br />

and Vitashine vitamin D 3<br />

.<br />

Health Thru<br />

<strong>Nutrition</strong><br />

Freedom Softgels<br />

Combat inflammation<br />

naturally with this<br />

proprietary blend of<br />

curcumin, fish oil,<br />

gamma linolenic acid,<br />

vitamins D and E,<br />

hydroxytyrosol,<br />

astaxanthin, and organic<br />

hemp seed oil.<br />

Life Extension<br />

Curcumin Elite<br />

Years of research<br />

went into this formula,<br />

which boasts 45x<br />

more bioavailable free<br />

curcuminoids than<br />

standard curcumin. It’s<br />

designed to help inhibit<br />

inflammatory factors<br />

and promote joint and<br />

organ health.<br />

Natural Factors<br />

PEA400<br />

Made from fractionated<br />

non-GMO safflower oil,<br />

PEA is a fatty-acid-like<br />

compound that<br />

undergoes a micronization<br />

process for<br />

improved absorption.<br />

It has been shown to<br />

help ease occasional<br />

pain and discomfort.<br />

Vital Planet<br />

Flora Cat and Flora<br />

Dog Probiotic<br />

Give your pets the<br />

gift of immune health<br />

and proper digestion.<br />

Both powders, which<br />

mix easily with food,<br />

provide cats and dogs<br />

over 20 billion live<br />

probiotic cultures from<br />

10 unique strains.<br />

Essential Formulas<br />

Dr. Ohhira’s Probiotics<br />

Get prebiotics, probiotics,<br />

and postbiotics in one<br />

formula. The dairy-free<br />

formula has been refined<br />

over the years, tweaked<br />

to provide<br />

organic<br />

acids that are<br />

more robust<br />

than those in<br />

the Original Formula.<br />

PROBIOTICS<br />

Jarrow Formulas<br />

Jarro-Dophilus<br />

Prenatal<br />

Designed to support a<br />

healthy pregnancy for<br />

mother and baby, this<br />

formula includes four<br />

patented, clinically<br />

documented strains<br />

from the main protective<br />

bacterial species found<br />

in healthy vaginal flora.<br />

Wakunaga<br />

Kyo-Dophilus Max Probiotic<br />

Help repopulate your microflora<br />

with this combination of<br />

12 beneficial bacteria, including<br />

The Friendly Trio, a proprietary<br />

blend of three biocompatible<br />

human strains.<br />

Doctor’s Best<br />

Clear Whey Protein<br />

Isolate Cherry Rush<br />

This cherry-flavored<br />

powder, which dissolves<br />

completely in water,<br />

contains 100%<br />

hydrolyzed whey that’s<br />

ultra-filtered for high<br />

absorption and<br />

quicker digestion<br />

of muscle-building<br />

amino acids.<br />

Nutiva<br />

Organic MCT Protein<br />

Power your workout<br />

with quick energy from<br />

MCTs (from coconut)<br />

and organic plant-based<br />

protein with probiotics.<br />

Available in Chocolate<br />

and Vanilla flavors.<br />

PROTEIN POWDERS<br />

36 •<br />

NOVEMBER <strong>2020</strong>


Tis the season


SLEEP<br />

WEIGHT LOSS<br />

VISION<br />

Nordic Naturals<br />

Zero Sugar<br />

Melatonin<br />

Gummies<br />

Drift off sleep without<br />

the sugar rush. Each<br />

raspberry-flavored<br />

gummy provides<br />

1.5 mg melatonin<br />

to help maintain<br />

healthy sleep patterns<br />

throughout the night.<br />

Redd Remedies<br />

At Ease PM<br />

Tap into the power<br />

of premium natural<br />

remedies, including<br />

magnesium, California<br />

poppy, hops, GABA,<br />

L-theanine, and 5-HTP,<br />

to help you fall and<br />

stay asleep.<br />

Solgar<br />

Full Spectrum<br />

Curcumin<br />

Sleep Ease<br />

High-absorption<br />

curcumin is paired<br />

with Pharma-GABA,<br />

melatonin, and<br />

Venetron (herbal<br />

extract) to help you<br />

sleep better, longer.<br />

Trace Minerals<br />

Research<br />

Apple Cider Vinegar<br />

Gummies<br />

Apple cider vinegar<br />

(ACV) has been used for<br />

centuries because of its<br />

many health benefits,<br />

including weight<br />

management. These<br />

have 500 mg of organic<br />

ACV per yummy gummy.<br />

Carlson<br />

Lutein Gummies<br />

(in Kid’s and Adult<br />

forms)<br />

These tasty gummies<br />

feature Lutemax <strong>2020</strong>,<br />

which provides lutein,<br />

zeaxanthin, and<br />

meso-zeaxanthin—<br />

three powerful<br />

carotenoids clinically<br />

proven to support<br />

eye health and filter<br />

blue light from digital<br />

devices.<br />

Quantum Health<br />

Digital Blue Eye<br />

Health<br />

Reduce the effects<br />

of high-energy blue<br />

light and optimize<br />

your vision with this<br />

doctor-formulated<br />

supplement. Two<br />

softgels contain<br />

vitamin E, zinc,<br />

curcumin, lutein,<br />

zeaxanthin, and<br />

omega-3s, including<br />

DHA and EPA.<br />

WHOLE HEALTH<br />

Barlean’s<br />

Seriously Delicious<br />

Vitamin D3<br />

There’s no need to take your<br />

vitamin D with fat anymore.<br />

This is uniquely formulated<br />

for faster, better absorption—<br />

no meal or other fat required.<br />

It has a creamy texture with<br />

the taste of a strawberry<br />

milkshake.<br />

Bio <strong>Nutrition</strong><br />

Premium Black Seed Oil<br />

Softgels<br />

This naturally rich source of<br />

essential fatty acids contains<br />

thymoquinone, a compound<br />

with antioxidant qualities.<br />

The oil is cold-pressed, and<br />

solvent- and hexane-free.<br />

Dr. Mercola<br />

Biodynamic Organic<br />

Fermented Moringa<br />

In addition to being a<br />

superfood rich in vitamins<br />

and minerals, moringa is<br />

high in protein. This version<br />

is a standout, as it utilizes<br />

regenerative farming<br />

methods.<br />

NutriGold<br />

Vitamin C Gold<br />

This non-GMO verified,<br />

whole-food vitamin C<br />

concentrate comes from<br />

antioxidant-rich organic<br />

fruits and berries using an<br />

exceptionally pure,<br />

solvent-free process.<br />

Smarty Pants<br />

Adult Formula + Fiber<br />

Nutrients, including B 12<br />

as<br />

methylcobalamin and folate<br />

as methylfolate, are carefully<br />

chosen based on extensive<br />

research. The bottle contains<br />

a mix of lemon, orange, and<br />

strawberry banana flavors.<br />

38 •<br />

NOVEMBER <strong>2020</strong>


STOP<br />

FUELING<br />

THE<br />

FLAMES<br />

THINK OF CHRONIC<br />

INFLAMMATION LIKE A<br />

RIVER—SUBTLE, BUT<br />

OVER TIME IT CAN CARVE<br />

MOUNTAINS. IT SHOWS UP<br />

IN HEART DISEASE,<br />

TYPE 2 DIABETES,<br />

BRAIN HEALTH DECLINE, AND<br />

MORE. DISCOVER HOW<br />

NATURAL THERAPIES CAN<br />

HELP TAME THE FLAME.<br />

BY MICHELE BURKLUND, ND<br />

Which came first: the<br />

chicken or the egg?<br />

For a long time,<br />

research identified<br />

chronic inflammation as a symptom<br />

of many diseases, but only in the past<br />

decade or two has it been linked to the<br />

cause of many illnesses. The body’s<br />

natural inflammatory process is beneficial<br />

because it promotes healing<br />

in the case of tissue injury and infections—but<br />

when there’s a chronic<br />

unresolved issue, it turns destructive.<br />

Chronic inflammation can occur<br />

for a number of reasons, including<br />

autoimmune conditions, obesity, and<br />

unresolved infections. Here’s a closer<br />

look at three conditions associated with<br />

chronic inflammation, followed by three<br />

powerful anti-inflammatory nutrients.<br />

Illustration: adobestock.com<br />

40 • NOVEMBER <strong>2020</strong>


NOVEMBER <strong>2020</strong> • 41


Cardiovascular Disease<br />

Cardiovascular disease—a generalized<br />

term that encompasses many diseases<br />

that affect the heart and blood vessels—<br />

is the number one cause of death in the<br />

United States, with stroke and heart<br />

attacks being two of the most common<br />

consequences of long-term cardiovascular<br />

disease. The underlying cause of<br />

cardiovascular disease can be high blood<br />

pressure, an unhealthy cholesterol profile,<br />

a high-sugar diet, obesity, chronic stress,<br />

smoking—and inflammation.<br />

Type-2 Diabetes<br />

<strong>November</strong> is National Diabetes Month,<br />

which brings awareness to the fact<br />

that more than 29 million people in the<br />

U.S. have type 2 diabetes. That’s roughly<br />

10 percent of the entire population.<br />

Type 2 diabetes occurs when the body<br />

can’t use insulin efficiently. Insulin, a<br />

hormone produced in the pancreas, is a<br />

key player in helping the body transport<br />

sugar from the bloodstream into cells<br />

for energy. Imagine a two-lane road<br />

that is cut down to one lane, creating a<br />

traffic jam. This is what happens when<br />

the body can’t move glucose out of the<br />

blood because of insulin resistance.<br />

At the same time, the pancreas tries<br />

to overcompensate by making more<br />

insulin to reduce the amount of glucose<br />

in the blood. Continuous high levels of<br />

glucose in the blood can then lead to<br />

increased levels of advanced glycation<br />

end-products or AGEs, which are essentially<br />

a chemical reaction between sugars<br />

and proteins. AGEs have been linked<br />

to chronic inflammation and damage to<br />

both tissues and organs.<br />

Neurodegenerative Diseases<br />

These include such brain-related<br />

diseases as Alzheimer’s, Parkinson’s,<br />

and Huntington’s disease, all of which<br />

progressively worsen over time. These<br />

diseases originate in the central nervous<br />

system (brain and spinal cord), where<br />

they degrade the neurons and supporting<br />

structures, causing irreversible damage.<br />

Common symptoms can include muscle<br />

weakness, confusion, memory loss,<br />

and impaired mobility. The Journal<br />

of Environmental Health Perspectives<br />

lists risk factors for neurodegenerative<br />

diseases that include genetic predispositions,<br />

age, inflammation, metabolic<br />

conditions, infection, diabetes, stress,<br />

and several others.<br />

Are You Inflamed?<br />

Your doctor can diagnose chronic inflammation with a blood test. The most<br />

common inflammatory markers requested in tests and used as benchmarks in<br />

clinical trials include:<br />

* C-REACTIVE PROTEIN (CRP): This is measured because levels can increase<br />

just two hours after the onset of an inflammatory response.<br />

* ERYTHROCYTE SEDIMENTATION RATE (ESR): This is a generalized indicator<br />

that there’s inflammation in the body.<br />

* INTERLEUKIN 6 (IL-6): This chemical is active only during the inflammatory<br />

response, so if it’s on the rise, it’s a sign of inflammation.<br />

How to Combat Chronic Inflammation<br />

The good news is that there are many natural ways to tame<br />

chronic inflammation and reduce your risk of developing<br />

these inflammatory diseases. Here are three of the best:<br />

❶ Curcumin<br />

A yellow-orange pigment found in the Indian spice turmeric,<br />

curcumin has been studied as a potential treatment for<br />

inflammatory conditions from arthritis to Alzheimer’s<br />

disease. Unlike pharmaceuticals that target just one<br />

pathway of inflammation, the unique chemical composition<br />

of curcumin provides it with a special ability to target multiple<br />

pathways of inflammation.<br />

Current research has found that curcumin has a positive<br />

effect on C-reactive protein, an important blood-test marker<br />

for systemic inflammation. Dose-escalating clinical trials of<br />

curcumin have found that 12 grams a day for over three months<br />

is safe. A study performed at the University of Texas M.D.<br />

Anderson Cancer Center found that black pepper helped to<br />

improve the bioavailability of curcumin, so look for curcumin<br />

supplements that include black pepper in their formulas.<br />

❷ Nattokinase<br />

Nattokinase is an enzyme made from fermented soybeans.<br />

This powerful supplement benefits cardiovascular health<br />

and joint inflammation. Specifically, this enzyme destroys<br />

a sticky substance that allows plaques to adhere to arteries.<br />

This process is also responsible for its anticlotting action,<br />

which helps reduce the risk of heart attacks and strokes.<br />

Boswellia<br />

Boswellia serrata, commonly known as frankincense, has<br />

been used for centuries in both religious ceremonies and for<br />

its powerful anti-inflammatory actions. Since ancient times,<br />

the resin of the Boswellia serrata tree has been used in the<br />

treatment of arthritis and other types of pain.<br />

Science is now able to back up these folk-medicine claims<br />

by proving that this fragrant compound is able to block<br />

5-lipoxygenase, an enzyme that can activate inflammation. A<br />

study published by the Journal of Surgical Neurology International<br />

assessed the combined healing properties of Boswellia and<br />

curcumin and revealed that the combination was more effective<br />

than the pharmaceutical diclofenac in treating osteoarthritis.<br />

42 • NOVEMBER <strong>2020</strong>


“I just noticed that<br />

I was sharper, I was<br />

starting to remember<br />

things better!” ‡<br />

“Even if you’re not noticing<br />

an issue with memory loss,<br />

I would still recommend<br />

taking it. I just feel like it<br />

makes you sharper and<br />

keeps you on your toes.<br />

I wish I had taken<br />

Prevagen 5 or 10<br />

years ago.” ‡<br />

**<br />

Susan, 52<br />

Sales Management.<br />

Marathon Runner.<br />

Paid Testimonialist<br />

AVAILABLE AT STORES NATIONWIDE<br />

‡<br />

Prevagen has been clinically shown to help with mild memory loss associated with aging. **Based on voting by <strong>Better</strong> <strong>Nutrition</strong> editors.<br />

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


44 • NOVEMBER <strong>2020</strong><br />

Photo: adobestock.com


Gobble,<br />

Gobble!<br />

GIVE THANKS FOR ALL<br />

THAT LEFTOVER TURKEY<br />

WITH THESE FAST AND<br />

FABULOUS RECIPES.<br />

BY LISA TURNER<br />

The fragrant aroma of roasting turkey is a welcome scent on<br />

Thanksgiving. But what do you do with the rest of that bird after<br />

turkey sandwiches have lost their appeal? A few quick tips can<br />

add life to leftovers long after the feast.<br />

First, keep it simple. Some chefs may enjoy making stock out of a leftover<br />

turkey carcass, but most of us want to keep kitchen time to a minimum.<br />

Next, think color—deep-green spinach or broccoli, brilliant orange squash<br />

or sweet potatoes, bright red or green peppers, and other vibrant veggies<br />

lend a fresh look and flavor to leftovers. And don’t skimp on the spices!<br />

Seasonings such as pungent ginger and garlic—or even spicy chili<br />

peppers—add even more variety. Or, just try these three fast-and-fabulous<br />

recipes that will get you through Thanksgiving weekend—and the rest<br />

of that bird—with minimum fuss and maximum enjoyment.<br />

NOVEMBER <strong>2020</strong> • 45


Turkey Vegetable Soup<br />

Turkey Salad & Arugula<br />

46 • NOVEMBER <strong>2020</strong><br />

with Spicy Chipotle Mayo<br />

Serves 4<br />

on Ciabatta Rolls<br />

Serves 4<br />

1 Tbs. olive oil<br />

1 medium yellow onion, chopped<br />

½ cup light mayonnaise<br />

1 tsp. minced chipotle pepper<br />

1 tsp. adobo sauce (from canned<br />

chipotle pepper)<br />

4 medium scallions, minced<br />

½ cup toasted pine nuts<br />

½ cup minced green bell pepper<br />

3 cups diced turkey (light and dark<br />

meat)<br />

4 cups arugula, washed and trimmed<br />

1 large tomato, thinly sliced<br />

4 ciabatta rolls, halved<br />

2 large garlic cloves, minced<br />

2 medium carrots, diced<br />

1 large portobello mushroom, diced<br />

2 cups broccoli florets<br />

1 cup diced red pepper<br />

5 cups chicken broth<br />

1 cup dried farfalle pasta<br />

2 cups canned crushed tomatoes<br />

1 large zucchini, thinly sliced<br />

3 cups cubed turkey breast<br />

¼ cup minced fresh thyme leaves<br />

Freshly grated Asiago cheese<br />

½ cup oil-cured black olives<br />

1. In large pot, heat olive oil over medium<br />

1. In medium bowl, combine mayo,<br />

chipotles, and adobo sauce. Stir in<br />

scallions, pine nuts, bell pepper, and<br />

turkey. Mix well and season to taste<br />

with salt and pepper.<br />

heat. Add onion and garlic, and sauté<br />

1 minute. Stir in carrots, mushroom,<br />

broccoli, and pepper, and cook until<br />

tender, about 6 minutes. Add broth and<br />

pasta, and bring to a boil. Cover, reduce<br />

2. Place one halved roll on each of<br />

heat, and simmer 10 minutes, until pasta<br />

4 serving plates. Top one half of each<br />

is tender.<br />

roll with 1 cup arugula and several<br />

tomato slices. Top other half of each roll<br />

with turkey salad. Garnish with black<br />

olives, and serve immediately.<br />

Per serving: 560 cal; 32g prot; 23g total fat<br />

2. Stir in tomatoes, zucchini, and turkey,<br />

and cook 3–5 minutes, until zucchini<br />

is tender. Stir in thyme and Asiago<br />

cheese, and season to taste with salt<br />

and pepper.<br />

(2.5g sat. fat); 60g carb; 65mg chol; 870mg sod;<br />

Per serving 440 cal; 36g prot; 15g total fat<br />

2g fiber; 6g sugar<br />

(6g sat. fat); 42g carb; 75mg chol; 1360mg sod;<br />

7g fiber; 15g sugar<br />

Rice Pilaf with Turkey<br />

Serves 4<br />

1 Tbs. olive oil<br />

1 small leek, washed and thinly sliced<br />

4 garlic cloves, finely minced<br />

1 cup cubed butternut squash<br />

½ cup wild rice<br />

½ cup brown rice<br />

2½ cups low-sodium chicken broth<br />

2 cups cubed turkey (light and dark<br />

meat)<br />

½ cup dried cranberries<br />

½ cup chopped, toasted walnuts<br />

3 cups baby spinach leaves<br />

¼ cup minced fresh basil<br />

1. Heat olive oil in saucepan over medium<br />

heat. Add leeks, and sauté 3 minutes.<br />

Add garlic, and sauté 2 minutes more.<br />

Stir in squash, wild rice, brown rice, and<br />

broth. Bring to a boil, reduce heat, and<br />

simmer, covered, 40 minutes, until rice is<br />

just done.<br />

2. Stir in turkey, cranberries, and walnuts,<br />

and cook 5 minutes. Stir in spinach<br />

leaves and basil, and remove from heat.<br />

Cover and let stand 3 minutes, or until<br />

spinach is wilted. Season to taste with<br />

salt and pepper if desired.<br />

Per serving: 440 cal; 22g prot; 15g total fat<br />

(2g sat. fat); 56g carb; 40mg chol; 135mg sod;<br />

5g fiber; 14g sugar<br />

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


DISCOVER EVERYDAY ENERGY<br />

— with —<br />

HRG80 Red Ginseng<br />

Available Capsule<br />

*<br />

and<br />

NEW<br />

tablet<br />

Available<br />

in both<br />

chewables<br />

capsules<br />

or<br />

Available in Capsule<br />

and<br />

NEW<br />

tablet<br />

Available in Capsule<br />

and<br />

NEW<br />

Chewable<br />

Tablet<br />

BIO-ENHANCED<br />

BIO-ENHANCED<br />

CHEWABLE<br />

CHEWABLE<br />

FORM for<br />

improved greater absorption!<br />

Whole root<br />

red ginseng for full<br />

spectrum benefits<br />

Delivers 7X more rare,<br />

noble ginsenosides †† , shown<br />

to be 17 times more absorbable †<br />

Ultra-clean process;<br />

Grown without<br />

pesticides<br />

Try HRG80 Red Ginseng Energy to<br />

Feel Energized Every Day! *<br />

†Compared to classic ginsenosides in an in-vitro scientific (Caco-2) study. ††Compared to the rare, noble ginsenoside content of conventional ginseng.<br />

*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.<br />

EuroPharmaUSA.com<br />

MONEY-BACK GUARANTEE


ASK THE NUTRITIONIST *<br />

QMy daughter and I love<br />

eating nuts, especially<br />

during the holidays. But we<br />

usually try to hold ourselves<br />

back and refrain from eating them. I<br />

have metabolic syndrome and think<br />

that nuts probably aren’t good for my<br />

condition. My daughter thinks that they<br />

are fattening. Are we right about nuts?<br />

48 • NOVEMBER <strong>2020</strong><br />

answers to your food questions<br />

Are There Benefits to<br />

Going Nuts with Your Diet?<br />

As long as you aren’t allergic or don’t binge on them, these<br />

nutrient-packed morsels are some of the best foods you can eat.<br />

BY MELISSA DIANE SMITH<br />

No. The truth about nuts is quite contrary<br />

to what you and your daughter<br />

believe. According to the research,<br />

nuts and seeds are some of the best<br />

foods you can eat for overall health,<br />

metabolic syndrome, and weight loss!<br />

To Avoid Nuts Is Just Plain Nuts<br />

Most people don’t realize it, but a low<br />

intake of nuts in the diet is a major<br />

killer. The 2017 Global Burden<br />

of Disease Study, the most<br />

comprehensive analysis of<br />

the causes of death ever<br />

undertaken, involved nearly 500<br />

researchers and examined nearly<br />

100,000 data sources. The study calculated<br />

that not eating enough nuts and<br />

seeds was a leading dietary risk factor<br />

for death and disability around the<br />

world, killing more people than processed<br />

meat consumption, and more<br />

than low intake of fiber and vegetables.<br />

In fact, eating more vegetables could<br />

potentially save 1.8 million lives, but<br />

eating more nuts and seeds might<br />

save 2.5 million, according to the<br />

study. The research also found<br />

that the healthy foods missing<br />

from the most diets around the<br />

world actually are nuts and seeds!<br />

Photo: adobestock.com


What’s a Realistic Serving?<br />

The key to reaping the benefits of nuts is to eat them in moderation.<br />

All it takes is a ½ oz. to 1 oz. serving daily up to five days a week. The<br />

following amounts equal 1 oz:<br />

didn’t eat these foods. A study conducted<br />

in 2013 found that people who consumed<br />

more than two servings of nuts per week<br />

had a 32 percent lower risk of metabolic<br />

syndrome than those who never or almost<br />

never consumed nuts.<br />

Photo: adobestock.com<br />

24 almonds<br />

18 medium cashews<br />

12 hazelnuts,<br />

8 medium Brazil nuts<br />

12 macadamia nuts<br />

What Makes Nuts So Healthy?<br />

They’re a source of healthy fats, dietary<br />

fiber, and vegetable protein, and they<br />

also contain numerous heart-protective<br />

vitamins and minerals, including<br />

vitamin E, folic acid, niacin, vitamin B 6<br />

,<br />

magnesium, zinc, copper, and potassium.<br />

Nuts contain the nonessential amino<br />

acid arginine, which plays an important<br />

role in protecting the inner lining of<br />

the arterial walls, and they also contain<br />

phytochemicals, biologically active plant<br />

chemicals with high antioxidant properties<br />

that help protect against disease.<br />

Fewer Deaths From All Causes<br />

Higher nut intake is also associated with<br />

less cancer risk and decreased risk of<br />

death from all causes, including diabetes,<br />

respiratory disease, neurodegenerative<br />

disease, and infections. The authors of<br />

the 2017 meta-analysis wrote: “These<br />

findings support recommendations to<br />

increase intake of nuts to reduce the risk<br />

of chronic diseases and premature mortality<br />

in the general population.”<br />

Healthy Blood Sugar Levels<br />

Research points to nuts being beneficial in<br />

the prevention and treatment of diabetes<br />

and metabolic syndrome. Nuts are low in<br />

carbohydrates and don’t raise blood sugar<br />

14–15 walnut or pecan halves<br />

35 peanuts (technically a<br />

legume but with a similar<br />

nutrient profile to<br />

tree nuts).<br />

Raw or sprouted nuts are healthiest. Eat them as they are, or<br />

toast in the oven (below 350°F). Dry-roasted nuts are the next<br />

best option. Avoid nuts roasted in vegetable or seed oils (e.g.,<br />

soybean oil) and salted or sugared nuts.<br />

Keep these nutrient-dense morsels at room temp to<br />

have grab-and-go foods around. If you’re storing a lot<br />

of nuts, refrigerate or freeze to keep fresh.<br />

levels much. Therefore,<br />

substituting nuts for<br />

higher-carb foods is a good strategy<br />

for lowering blood sugar levels.<br />

Several studies have shown that<br />

blood sugar, blood pressure, and other<br />

health markers improve when people<br />

with type 2 diabetes and metabolic<br />

syndrome include nuts in their diet.<br />

Research suggests that nuts may exert<br />

beneficial effects on metabolic syndrome<br />

by improving inflammation, the balance<br />

between free radicals and antioxidants,<br />

and impaired functioning of the lining<br />

of blood vessels. These mechanisms in<br />

turn can improve insulin sensitivity<br />

and secretion, and decrease the risk<br />

of diabetes, unhealthy blood lipid levels,<br />

abdominal obesity, and hypertension,<br />

all components of metabolic syndrome.<br />

Prevent Metabolic Syndrome,<br />

a Prediabetes Condition<br />

Eating nuts also lowers the risk of<br />

developing metabolic syndrome. One<br />

cross-sectional study of 13,292 participants<br />

reported that people who ate tree nuts<br />

and nut butter had a lower prevalence<br />

of metabolic syndrome and four of its<br />

components—abdominal obesity,<br />

hypertension, elevated blood sugar, and<br />

low HDL cholesterol—than those who<br />

A Strong Heart<br />

Two large epidemiological studies—<br />

after adjusting for other coronary heart<br />

disease risk factors—linked the intake<br />

of five or more servings (five ounces)<br />

of nuts per week to a 35–50 percent<br />

reduction in risk of coronary heart<br />

disease incidence and death.<br />

Staving Off Weight Gain—<br />

or Boosting It<br />

Increasing nut consumption<br />

by just half a serving (½<br />

ounce per day) is associated<br />

with less long-term weight gain<br />

and a lower risk for obesity in adults,<br />

according to a large, long-term observational<br />

study, published in the online<br />

journal BMJ <strong>Nutrition</strong>, Prevention &<br />

Health in 2019. Replacing unhealthy<br />

foods, such as processed meats, French<br />

fries, and potato chips with half a serving<br />

of nuts may be a simple strategy to<br />

stave off the gradual weight gain that<br />

often accompanies the aging process,<br />

the authors of the study write.<br />

Even though nuts are a concentrated<br />

source of fat and calories, research<br />

indicates that eating moderate amounts<br />

of them either has no significant effect<br />

on body weight or actually helps prevent<br />

weight gain—and sometimes even<br />

promote weight loss.<br />

In a study of overweight women,<br />

those eating almonds lost nearly three<br />

times as much weight and experienced<br />

a significantly greater decrease in<br />

waist size compared to those who<br />

didn’t eat them. The few trials that<br />

have contrasted weight loss through<br />

meal plans that include or exclude nuts<br />

indicate more compliance and weight<br />

loss when nuts are part of the diet.<br />

Many researchers believe that nuts<br />

may help with weight control for the<br />

following reasons:<br />

NOVEMBER <strong>2020</strong> • 49


ASK THE NUTRITIONIST<br />

*<br />

*<br />

*<br />

*<br />

Chewing nuts takes some effort, leaving<br />

less energy for eating other foods.<br />

The high fiber content of nuts<br />

delays stomach emptying, which<br />

provides a longer-lasting sense of<br />

satiety and fullness.<br />

A portion of fat stays trapped<br />

within the nut’s fibrous wall during<br />

digestion, and your body doesn’t<br />

absorb all of the calories in nuts.<br />

The <strong>Nutrition</strong> Facts on a package<br />

of almonds may indicate that a<br />

1-ounce serving has 160–170<br />

calories, but your body<br />

absorbs only about 129 of<br />

these calories.<br />

There is some evidence<br />

that the high unsaturated<br />

fat content of nuts increases<br />

resting energy expenditure,<br />

which may help ward off weight gain.<br />

WHEN NUTS AREN’T GOOD FOR YOU<br />

We’re all biochemically unique, so keep in mind two exceptions to the<br />

research indicating that nuts are beneficial for health:<br />

❶ If you are allergic to one or more kinds of nuts, you shouldn’t eat them.<br />

Eating your specific food allergens is dangerous to your health.<br />

❷ If you are a compulsive eater or binge-eater who starts to munch on<br />

nuts and can’t stop, avoid eating nuts until you reach a maintenance stage<br />

of treating this condition and nuts no longer trigger overeating.<br />

In either of these cases, seeds can sometimes be good substitutes for nuts.<br />

Seeds—other than perhaps sesame seeds—generally do not cause allergic<br />

reactions as much as nuts do. Also, some people who binge on nuts<br />

are not triggered in the same way to overeat seeds.<br />

*<br />

Nuts have prebiotic<br />

properties: their high<br />

levels of fiber and polyphenols<br />

(types of phytochemicals)<br />

are metabolized by<br />

gut microorganisms, which helps<br />

improve gut microbiome balance<br />

and intestinal health. Researchers<br />

believe these effects also help with<br />

weight control.<br />

Illustration: adobestock.com


Delicious &<br />

Nutritious!<br />

Plant Based, Zero Fat, Great with Recipes!<br />

Eco-Friendly, Vitamin Packed, Vegan<br />

BananaWave.Love


EATING 4 HEALTH *<br />

You know you need magnesium for<br />

healthy bones. But this important<br />

mineral—the fourth most abundant<br />

in the human body—plays a key<br />

role in many other, equally crucial<br />

physiological processes. The majority<br />

of your body’s magnesium is stored<br />

in your bones; the rest is distributed<br />

in muscles, tissues, and bodily fluids,<br />

where it takes part in hundreds of<br />

enzymatic reactions. In addition to *<br />

bone health, magnesium is essential<br />

for energy production, nerve function,<br />

muscle contraction and relaxation,<br />

heart rhythm, blood pressure, blood<br />

glucose levels, and more.<br />

And if you find yourself irritable,<br />

stressed and downright depressed<br />

during the hyped-up holiday season,<br />

this critical mineral may help. Studies<br />

suggest that adequate magnesium<br />

intake can calm stress, improve mood,<br />

and enhance sleep. Some highlights:<br />

* Stress and anxiety. Magnesium plays<br />

a key role in regulating the body’s<br />

response to stress. Chronic physical<br />

or mental stress depletes your body<br />

of magnesium, and low magnesium<br />

levels intensify stress—creating a<br />

vicious cycle. Magnesium modulates<br />

activity of the body’s stress response<br />

system, and studies suggest increasing<br />

magnesium intake may reduce<br />

anxiety, ease stress, and minimize<br />

the response to fear.<br />

1<br />

* Mood and depression. Magnesium<br />

is important for many of the<br />

pathways, enzymes, hormones, and<br />

neurotransmitters involved in mood<br />

regulation, and it’s also associated<br />

52 • NOVEMBER <strong>2020</strong><br />

foods & meals that heal<br />

Don’t Stress It<br />

With Magnesium<br />

Sleep, anxiety, and depression—magnesium helps improve all of them,<br />

and most of us don’t get enough. BY LISA TURNER<br />

with inflammation, known to play<br />

a part in symptoms of depression.<br />

Studies link low magnesium intake<br />

with a higher risk for depression,<br />

and suggest increasing magnesium<br />

can significantly improve symptoms<br />

of depression and anxiety—in<br />

some cases, as effectively as an<br />

antidepressant drug.<br />

Sleep. Magnesium interacts with<br />

GABA, a neurotransmitter that<br />

reduces the activity of neurons in<br />

the brain, quieting and calming the<br />

nervous system and encouraging<br />

sleep. It also impacts melatonin,<br />

the hormone that influences the<br />

body’s sleep-wake cycles, and relaxes<br />

muscles to induce deeper sleep.<br />

Studies suggest that magnesium<br />

improves total sleep time and<br />

quality, and shortens the time it<br />

takes to fall asleep.<br />

As important as magnesium is,<br />

many of us don’t get enough—an<br />

estimated 56–68 percent of Americans<br />

fail to meet the recommended daily<br />

intakes of 310–320 mg for women and<br />

400–420 mg for men. Make sure you’re<br />

getting what you need—especially<br />

during the stress-filled holidays. Pile<br />

your plate with these seven sources of<br />

magnesium for a more peaceful season.<br />

Chard is abundant in magnesium,<br />

as well as calcium, antioxidants,<br />

and other important nutrients.<br />

One cup of cooked chard has 150 mg<br />

of magnesium, about half the RDA for<br />

women. Spinach, kale, and other dark,<br />

leafy greens are also excellent sources.<br />

Recipe Tips: Finely shred chard and toss<br />

with blueberries, goat cheese, slivered<br />

almonds, and raspberry vinaigrette;<br />

blanch whole chard leaves and use as<br />

a wrapper for cooked red lentils and<br />

quinoa; purée cooked chard with tahini,<br />

olive oil, lemon juice, and garlic for a<br />

magnesium-rich dip.<br />

2Black beans are an excellent<br />

source of magnesium, as well<br />

as protein, fiber, and polyphenol<br />

antioxidants. One cup of cooked black<br />

beans has 120 mg of magnesium,<br />

and white beans are equally high.<br />

Chickpeas, kidney beans, and lentils<br />

are also good sources.<br />

Recipe Tips: Toss black beans with<br />

minced scallions, red peppers, corn,<br />

and avocado cubes; purée black beans<br />

with salsa, heat until bubbly, then top<br />

with jalapeño peppers and cheese for<br />

a warm, spicy dip; sauté black beans,<br />

onions, and cooked cubed sweet potato<br />

in olive oil with garlic and cumin, then<br />

top with cilantro.<br />

3Almonds are one of the<br />

highest nut sources of magnesium,<br />

with about 97 mg in a quartercup<br />

serving. They’re also rich in healthy<br />

monounsaturated fats and vitamin E.<br />

Cashews, pine nuts, peanuts, and walnuts<br />

are also good sources of magnesium.<br />

Recipe Tips: Combine almonds, pumpkin<br />

seeds, and flax seeds in a high-powered<br />

blender or food processor and grind<br />

into a magnesium-rich flour alternative;<br />

purée almond butter with frozen<br />

bananas, spinach, and milk or soy milk;<br />

sauté slivered almonds with edamame,<br />

shredded spinach, leeks, and garlic.


4Pumpkin seeds are exceptionally<br />

high in magnesium, with<br />

162 mg in a quarter-cup serving.<br />

They’re also good sources of iron, zinc,<br />

vitamin E, and B vitamins.<br />

Recipe Tips: Toss pumpkin seeds, finely<br />

chopped kale, shredded carrots, and<br />

sliced radishes with an Asian vinaigrette;<br />

purée pumpkin seeds, spinach,<br />

and garlic into a paste, and toss with<br />

zucchini noodles or cooked pasta; combine<br />

pumpkin seeds, sliced almonds,<br />

chia seeds, coconut oil, coconut sugar,<br />

and cinnamon, then bake until golden<br />

for a grain-free granola.<br />

Photo: adobestock.com<br />

5Flaxseeds are rich in magnesium,<br />

with 120 mg in just three<br />

tablespoons. They’re also high in<br />

fiber, omega-3 fats, and antioxidants.<br />

Chia, hemp, and sesame seeds are also<br />

excellent sources of magnesium.<br />

Recipe Tips: Mix ground flaxseeds with<br />

almond butter, almond milk, honey,<br />

cinnamon, and raisins, then form into<br />

cookies and bake; make vegan burgers<br />

with puréed black beans, flaxseeds,<br />

minced onions, garlic, and spices; combine<br />

whole flaxseeds, rolled oats, and<br />

vanilla yogurt, and refrigerate overnight<br />

for an instant next-day breakfast.<br />

6Avocados have a decent<br />

amount of magnesium, with<br />

about 67 mg per cup. And they’re<br />

rich in healthy monounsaturated fats,<br />

as well as fiber, potassium, folate, and<br />

vitamin K.<br />

Recipe Tips: Combine mashed avocados<br />

with garlic and minced rosemary,<br />

and spread into endive leaves; make<br />

bruschetta with sliced avocado, chopped<br />

cherry tomatoes, shallots, basil, and<br />

toasted whole-grain baguette; toss diced<br />

avocado with cubed watermelon, feta<br />

cheese, and baby spinach.<br />

7Edamame are a great source<br />

of magnesium, with about 100 mg<br />

magnesium in 1 cup of cooked<br />

and shelled edamame. They’re also high<br />

in protein, fiber, iron, and vitamin C.<br />

Other forms of soy, such as tofu and<br />

make it!<br />

Roasted Red Pepper & Black Bean Soup<br />

Serves 6<br />

In addition to the magnesium punch from black beans, this hearty recipe features red<br />

bell peppers, which provide more than twice the amount of vitamin C and 11 times<br />

more beta carotene than green peppers. And one large bell pepper has just 44 calories.<br />

¼ cup finely chopped cilantro<br />

¼ cup sour cream (or nondairy sour<br />

cream for a vegan version)<br />

5 large red bell peppers<br />

1½ tsp. olive oil<br />

2 large onions, thinly sliced<br />

3 cloves garlic, minced<br />

¾ tsp. salt<br />

¼ tsp. black pepper<br />

2½ cups water<br />

1 10.5-oz. can black beans, rinsed and<br />

drained<br />

1. Preheat broiler.<br />

2. In small bowl, stir together cilantro and<br />

sour cream. Transfer to bowl and chill<br />

until ready to serve.<br />

3. Cut bell peppers lengthwise, and place<br />

skin-side up on broiler pan. Broil 4 inches<br />

from heat until skin is blackened,<br />

tempeh, are also rich in magnesium.<br />

Recipe Tips: Purée edamame, white<br />

beans, spinach, cashew butter, garlic,<br />

and lemon juice into a hummus-inspired<br />

dip; toss edamame with cumin,<br />

about 12 minutes. When peppers are<br />

cool enough to handle, peel them with<br />

sharp knife.<br />

4. In nonstick Dutch oven, heat oil over<br />

medium-high heat. Stir in onions,<br />

garlic, salt, and black pepper, and sauté<br />

until onions are softened slightly,<br />

about 2 minutes.<br />

5. Add bell peppers and water to pan.<br />

Cover and bring to a boil. Reduce heat to<br />

medium-low, and cook until peppers and<br />

onions are very tender, about 10 minutes.<br />

6. In food processor or blender, purée<br />

soup. Return purée to saucepan. Add<br />

beans, and cook over medium heat<br />

until warmed through. Serve soup<br />

topped with cilantro cream.<br />

Per serving: 140 cal; 5g prot; 3g total fat<br />

(1g sat fat); 22g carb; 5mg chol; 340mg sod;<br />

7g fiber; 8g sugar<br />

cayenne pepper, garlic salt, and olive oil<br />

and bake until golden; simmer edamame,<br />

leeks, white sweet potatoes, and<br />

celery in broth until tender, then purée<br />

into a creamy soup.<br />

NOVEMBER <strong>2020</strong> • 53


RECIPE 4 HEALTH *<br />

did you know ...<br />

Fruits are a terrific and<br />

The leaves are down, healthy companion to<br />

the wind is blowing, savory dishes. They add<br />

and the fireplace is flavor without adding<br />

getting a workout. But fat—and you can impress<br />

for me, <strong>November</strong> is your guests with your<br />

just a lead-in to the gourmet flair!<br />

food holiday of the<br />

year—Thanksgiving.<br />

One of my all-time favorite seasonal<br />

side dishes is a Cranberry, Pear, and<br />

Orange Relish. It gooses a turkey, makes<br />

54 • NOVEMBER <strong>2020</strong><br />

eating clean made easy<br />

Relish These Fall Fruits<br />

Cranberries, pears, and oranges shine in this<br />

healthy-and-delicious Thanksgiving side.<br />

BY NEIL ZEVNIK<br />

a ham shine, and<br />

dazzles alongside a<br />

cornbread stuffing.<br />

And it’s even better for<br />

leftovers—combine<br />

it with sliced turkey,<br />

sliced avocado, and<br />

watercress between<br />

two pieces of multi-grain bread, and you<br />

have a healthy sandwich that delivers<br />

maximum pleasure.<br />

make it!<br />

Cranberry, Pear, & Orange Relish<br />

Makes 3 cups (6 servings)<br />

2 12-oz. bags fresh cranberries<br />

3 semi-ripe pears, preferably Comice<br />

or D’Anjou<br />

1 Tbs. fresh lemon juice<br />

2 large navel oranges<br />

¼ cup organic honey<br />

2 Tbs. sugar<br />

1 Tbs. finely chopped, peeled fresh ginger<br />

1. Rinse cranberries, and place in heavy<br />

saucepan. Peel and core pears with<br />

sharp knife, then cut into half-inch dice.<br />

Toss with lemon juice.<br />

2. With vegetable peeler, remove rind from<br />

one orange with a shallow cut, being<br />

careful to take only the orange part, not<br />

the white pith underneath. Using very<br />

sharp knife, cut ring strips crosswise into<br />

a thin julienne. Measure out 2 Tbs., and<br />

discard the rest.<br />

3. Cut away pith from peeled orange,<br />

and entire rind from remaining orange.<br />

Working over a bowl, cut segments<br />

from both oranges between membranes,<br />

allowing segments and juices to fall<br />

into bowl.<br />

4. Add julienned rind, orange segments,<br />

and juice to saucepan with cranberries.<br />

Add pears, honey, sugar, and ginger.<br />

Bring to a boil over medium heat, then<br />

reduce heat and simmer, stirring often,<br />

until cranberries soften, about<br />

15 minutes.<br />

5. When cranberries are soft but still mostly<br />

intact, increase heat to medium-high,<br />

and boil, stirring constantly, 3–4 minutes,<br />

until some liquid is reduced and relish<br />

reaches desired consistency.<br />

6. Remove from heat and keep refrigerated<br />

until ready to serve.<br />

Per serving: 200 cal; 1g prot; 0g total fat<br />

(0g sat fat); 52g carb; 0mg chol; 0mg sod;<br />

9g fiber; 35g sugar<br />

Photo: adeobestock.com


HEALTHY DISH *<br />

During the low-fat craze of the ’80s, people<br />

would routinely scarf down humongous<br />

“no-fat” blueberry muffins, thinking they<br />

were consuming healthy fare when in<br />

fact they were consuming close to 1,000<br />

calories of processed carbs that turned<br />

out to be way more of a health hazard<br />

than fat ever was. What a fiasco.<br />

Classic bakery muffins are loaded<br />

with sugar, not to mention high-calorie<br />

butter, and they rarely contain much,<br />

if any, fiber. In fact, muffins are pretty<br />

56 • NOVEMBER <strong>2020</strong><br />

recipe makeovers full of modern flavor<br />

Eat Your Veggie—Muffins!<br />

These high-fiber, low-sugar seasonal treats are a huge nutritional step<br />

up from your typical bakery muffins.<br />

BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC<br />

much the dictionary definition of a<br />

high-calorie, low-nutrient food. But<br />

not so with these gems. They’re high<br />

in fiber and other nutrients from the<br />

sweet potatoes, and there’s only ½ cup<br />

of sugar in the entire recipe. Best of all<br />

the taste is out of this world—sweet<br />

and spicy at the same time. Although<br />

you can use this recipe to make<br />

regular-sized muffins, making “mini”<br />

muffins can help with portion control.<br />

This is comfort food that makes sense!<br />

Notes from the Clean Food Coach:<br />

Another option for turning out muffins that don’t stick is to use silicone muffin<br />

pans. If you bake a lot, it’s worth it to invest in a set. They’re inexpensive, nonreactive<br />

and allow you to release muffins made of even the stickiest ingredients<br />

with relative ease. Because they are so flexible, it’s safest to draw them off the<br />

oven rack straight onto a cookie sheet for support once the muffins are baked.<br />

make it!<br />

High-Fiber Sweet Potato<br />

Mini-Muffins<br />

Makes 18 mini-muffins<br />

4 Tbs. butter, softened<br />

(or coconut oil)<br />

½ cup sugar (or Lakanto<br />

for a lower glycemic load)<br />

2 large eggs<br />

1 cup applesauce<br />

1 tsp. vanilla extract<br />

1½ cups oat flour (or wheat flour,<br />

use whole wheat pastry flour<br />

to increase the fiber)<br />

½ cup toasted wheat germ<br />

¼ cup ground flaxseed<br />

1 tsp. ground cardamom<br />

1 tsp. ground cinnamon<br />

1 tsp. baking soda<br />

¼ tsp. salt<br />

3 cups grated sweet potato<br />

1. Preheat oven to 375°F and spray<br />

a mini-muffin tin with cooking oil.<br />

Set aside.<br />

2. In mixer, cream butter and sugar<br />

together. Add eggs, applesauce, and<br />

vanilla, and beat until smooth.<br />

3. In medium bowl, whisk together<br />

flour, wheat germ, flaxseed,<br />

cardamom, cinnamon, baking<br />

soda, and salt.<br />

4. Add dry mix to wet mix and beat<br />

on low until just incorporated.<br />

Gently fold in sweet potato by hand<br />

until evenly distributed. Pour batter<br />

into tins, and bake 20–25 minutes,<br />

or until a toothpick inserted in<br />

center comes out clean.<br />

Per serving: 120 cal; 3g prot; 4.5g total fat<br />

(2g sat fat); 18g carb; 25mg chol; 140mg<br />

sod; 2g fiber; 8g sugar<br />

Photo: adobestock.com


Faster Absorbed ◊ . <strong>Better</strong> Absorbed ◊ . Longer Lasting ◊ .<br />

NOW, SOLGAR TAKES<br />

FULL SPECTRUM CURCUMIN TO THE<br />

NEXT LEVEL IN SLEEP & BRAIN SUPPORT *<br />

NEW FROM SOLGAR ® FULL SPECTRUM CURCUMIN<br />

Sleep Ease<br />

Helps you fall asleep quicker and<br />

stay asleep longer so you get a<br />

good night’s rest.* †<br />

Brain Works<br />

Helps support mild memory<br />

and focus problems<br />

associated with aging*<br />

*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.<br />

NovaSOL® is a trademark of AQUANOVA AG, Germany. Pharma GABA® is a registered trademark of Pharma Foods International Co., Ltd. Venetron® is a registered trademark of Tokiwa Phytochemical Co., Ltd.<br />

BacoMind® is a trademark of Natural Remedies Private Ldt. Exclusively distributed by AIDP in North America. Licaps is a trademark of Lonza or its affiliates. ◊ Compared to native curcumin extract. †For occasional sleeplessness<br />

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

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

Hooray! Your file is uploaded and ready to be published.

Saved successfully!

Ooh no, something went wrong!