Better Nutrition Magazine December 2019

Happy Holidays!

Y O U R U LT I M A T E R E S O U R C E F O R N A T U R A L L I V I N G

DECEMBER 2019

| betternutrition.com

Giveaways!

31 Days of

Enter to Win Supplements, Cooking Courses, Gift Cards, & More! p. 24

10

WAYS TO FLOURISH in the WINTER

BATH & BODY GIFT GUIDE

Sweet Treats

made with monk fruit, erythritol, & other sugar alternatives

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december2019CONTENTS/

VOLUME 81 | NUMBER 12

32 28

Seasonal sugar-free, low-carb Pumpkin-Pecan Muffins.

Shrug off coldweather maladies with our winter wellness arsenal.

features

departments

24 31 Days of Giveaways

6 TRENDWATCH Jump Around

’Tis the season, so we’re giving our readers the gift of health this month.

Just go to betternutrition.com every day in December and register for your chance to win supplements, cookbooks, and more!

28 10 Ways to Flourish in the Winter

Stress, colds and flu, indigestion— the holiday season is full of unique health challenges. Here’s how to harness the healing power of nature to stave off winter woes.

32 Sweet Treats

Keep your celebration sugar-free and cut down on the carbs with these festive confections made with erythritol, monk fruit, and other natural sugar alternatives.

26

Balance your blood sugar and ease inflammatory skin conditions with burdock root.

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From the schoolyard to the gym, jumping rope can keep you fit.

16 HOT BUYS Wintertime Essentials Natural products we’re excited about this month.

18 CHECK OUT Snooze Tonight

Tossing and turning? These 8 supplements can help you get to sleep.

22 CBD SCOOP Beyond CBD

Get to know three “minor cannabinoids,” constituents of the hemp plant that hold promise for reducing inflammation, easing anxiety, and more.

26 UNCOMMON HERBS Burdock Root

This member of the daisy family is rich in anti-inflammatory compounds that give it impressive healing powers, such as improving eczema and psoriasis symptoms.

38 HEALTHY TRANSFORMATIONS New Lease on Life

Good health eluded cancer survivor Bill Ellis for years—until he tried an unconventional approach to healing.

40 EATING4HEALTH

Eating for Adrenal Health

Six foods that are packed with adrenalsupportive, stress-busting nutrients.

42 NATURAL BEAUTY Gorgeous Gifts

Looking for last-minute holiday gifts and stocking stuffers? We think you’ll love these natural bath and body products.

44 VEG CORNER Sweet Potato Latkes These savory-sweet Chanukah latkes are so good that you may give up the regular potato ones for good.

46 HEALTHY DISH Holiday Mushroom Appetizer

Walnuts, mushrooms, rosemary, and sage combine to make these tasty bites a welcome—and healthy—guest at seasonal festivities.

48 COOK WITH SUPPLEMENTS

Grain-Free Holiday Crackers Fiber-packed chia and flax seeds shine in these festive, gluten-free treats.

• DECEMBER 2019 10/29/19 12:47 PM

This season, when it comes to your immune health:

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

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editor’sNOTE YO U R U LT I M AT E G U I D E T O N AT U R A L L I V I N G

End of Year Stress It’s hard to believe that yet another year is coming to a close. And not just the year, but the decade! So much has changed over the past 10 years. Just think about the advancements in supplements in that time—CBD had yet to become a household name, collagen was not nearly as popular as it is today, and products with non-GMO ingredients were relatively rare. And these are just the tip of the iceberg.

No matter how beneficial they might be, changes can create inner turmoil and stress—whether that’s losing your job, feeling frustrated by new technology, or even starting a different way of eating. Pile on the typical holiday stress, and you’re sure to hit a breaking point.

We have several articles in this issue to help you combat stress of all kinds, and enjoy the holiday season! One of my favorites is “10 Ways to Flourish in the Winter,” by Michele Burklund, NMD (p. 28). She shares valuable tips for supercharging your immune system, balancing stress, improving digestion, and keeping your energy levels up during the colder months. For example, did you know that upping your fish oil intake in the winter can help prevent dry skin? Or that taking Siberian ginseng can help you get out of bed more easily on dark, frigid mornings?

Here’s another way to combat stress, both physical and mental—make your holiday indulgences sugar-free whenever possible. Consuming excess sugar is a surefire way to weaken your immune system, not to mention leave you feeling sluggish, puffy, and even stressed and depressed (I’m speaking from experience here!). For scrumptious desserts made with monk fruit, erythritol, and other sugar alternatives, see Sweet Treats (p. 32). You will not miss the sugar, and your family and friends will appreciate the healthier options.

Wishing you joy and great health this season. Happy holidays from everyone at Better Nutrition!

nbrechka@aimmedia.com

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BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 12. Published monthly by Cruz Bay Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. ©2019 Cruz Bay Publishing. All rights reserved.

Mechanical requirements and circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and contributors to BETTER NUTRITION are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted.

Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the publisher. BETTER NUTRITION does not endorse any form of medical treatment. The information presented here is not meant to diagnose or treat any medical condition. We urge you to see a physician or other medical professional before undertaking any form of medical treatment.

• DECEMBER 2019

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trendWATCH JUMP AROUND Feel like a kid again—and get in amazing shape—by jumping rope ///BY VERA TWEED

Plenty of Benefits

Where to Start

Even if you’re doing regular cardio workouts, jumping rope is a different way of moving. In addition to working the heart and lungs, it:

Pete McCall, a leading San Diego-based fitness trainer, educator, and spokesperson for the American Council on Exercise, recommends first jumping without a rope for 20–30 seconds, to make sure weight is distributed correctly. Use the balls of your feet, not the toes, to push off and land, letting your heels come down to the ground between jumps. Keep knees slightly bent and bounce lightly.

Increases elasticity in the tendons and muscles in the lower leg.

Improves balance, helps prevent falls, and improves bone density.

Increases grip and wrist strength, and works the shoulders.

Helps to stabilize knee muscles and joints.

GIFT IDEA Works the upper leg Harbinger Fitness HumanX and hips, especially when X2 Speed Rope is fully landing on one foot. adjustable and features Is mentally engaging, a spin mechanism for which helps to reduce enhanced speed and stress and may help ward control. off dementia.

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Picking a Rope In your workout shoes, stand with one foot on the middle of the rope and hold the ends straight up in

front of you. The ends of the rope (not the handles) should be around armpit height.

If you’re in between two lengths, buy an adjustable version of the longer one and customize it.

Got Achy Joints?

If you have arthritis or other joint problems, check with your doctor before starting to jump rope. If your doctor approves, jumping rope may be somewhat uncomfortable at first, but will make joints healthier and more mobile. “If you don’t use the range of motion in the joint,” says McCall, “then there’s a risk of losing that mobility.” more at betternutrition.com Get jump rope exercises developed by a trainer on our site, including a cardio workout and a total body workout.

• DECEMBER 2019

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GIVES YOUR FACE A PICK-ME-UP

trendWATCH Book Reviews New in health!

What You Must Know About Dry Eye

by Jeffrey Anshel, OD Scratchiness, burning, blurred vision, difficulty driving at night, eye fatigue, eye pain—these are all symptoms of dry eye. Sometimes mistaken for allergies, dry eye involves diminished tear production or tears that evaporate too quickly from the surface of the eye. “The number one demographic for dry eyes is women over 40,” says Dr. Jeffrey Anshel, OD, author of the new book What You Must Know About Dry Eye (Square One Publishers, 2019). “It seems that there are hormone receptors on the tear glands, and as hormone levels change around the time of menopause, the production of tears may be altered as well.” Who knew? You’ll learn about this and a lot more from Anshel, who details the myriad causes of dry eye in his book. They range from autoimmune diseases and computer use to medications and insomnia. We especially like the chapter on “Foods and Supplements for Dry Eye”—find out how açai, salmon, aloe vera gel, fish oil, grapeseed oil, green tea, and other foods and nutrients can nourish and protect your eyes. This is a must-read if you have (or think you may have) dry eye! Learn more about Anshel at estreeteyes.com.

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This Kitchen Is for Dancing

by Karlene Karst Kitchens bring families together. It’s where we find sustenance from food—and it’s also were we get spiritual and emotional nourishment, says Canadian nutritionist Karlene Karst, author of This Kitchen Is for Dancing—Real Food, Pure Flavor. “When I say my kitchen is for dancing, it’s really about the dance of life that occurs while feeding the people you love,” says Karst, who credits nutrition for helping her overcome a painful autoimmune condition in her early 20s. Now a busy mom of three with her own company, Karst has written a book designed to help other busy parents nourish their kids with the healthiest foods possible, and rediscover the joys of coming together as a family in the kitchen. This is a beautifully written book with gorgeous photography.

It’s filled with some of the best nutrition advice out there. And the recipes (more than 100 total) could not look more delicious or easier to make—Apricot Chia Jam, Peanut Butter Pasta, Turkey Quinoa Meatloaf, and Snickers Energy Balls, to name a few. Treat yourself to this book or buy it for a loved one. Learn more about Karst at karlenekarst.com.

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MAKES WRINKLES ALMOST DISAPPEAR

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For: Energy, mental clarity, pain relief, respiratory health 2–3 drops each: Peppermint, ginger, cinnamon, juniper berry

Cinnamon For: Cold and flu relief, nervous exhaustion, circulation, arthritis 1–2 drops each: Cinnamon, cardamom, clove, ginger

Balsam Fir For: Mental clarity, energy, happiness, and respiratory health 2–3 drops each: Balsam fir, black spruce, and eucalyptus

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THINK

PHOSPHATIDYLCHOLINE FOR COGNITION Eating foods high in phosphatidylcholine is associated with a reduced risk of dementia and enhanced cognitive performance, according to a study from the American Journal of Clinical Nutrition. Researchers analyzed approximately 2,500 Finnish men between ages 42 and 60 for their dietary and lifestyle habits. The risk of dementia was 28% lower in men with the highest intake of dietary phosphatidylcholine compared to those with the lowest intake. Men who consumed the most phosphatidylcholine-rich foods also excelled in tests measuring memory and linguistic abilities. Phosphatidylcholine is a fatty substance that contains the B vitamin choline. In addition to eggs and meat (the two richest sources), soy, sunflower, and wheat contain the nutrient. You can also take phosphatidylcholine and choline in supplement form.

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trendWATCH In the Spotlight:

The Guilt-Free Gourmet Irish-born chef and London-based author Jordan Bourke joins with his nutritionist sister, Jessica, to serve up tempting cuisine free of dairy, wheat, sugar—and guilt ///By Chris Mann

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Chef Jordan Bourke’s latest project is definitely a family affair, thanks to input from his sister.

“Jessica is a (Dublinbased) nutritional therapist and is always getting asked by patients for recipes that don’t include certain Giveaway! ingredients—most often Win a copy of The Guilt-Free alternatives for Gourmet! processed cane sugar, We have wheat, or dairy,” says 5 copies up for Bourke, an award-winning grabs. food writer who has made Email your a name for himself in the name and address to UK for his scrumptiousbetternutribut-healthy cuisine. “As a tionfreebie@ chef I was aware that a lot gmail.com.

Put “Gourmet” of ‘free from’ recipes out in the subject there were in some way line. lacking, so it seemed like the perfect solution—to come together with our respective experience and create a cookbook of delicious recipes that make use of alternative ingredients.”

The result, The Guilt-Free Gourmet: Indulgent Recipes Without Wheat, Dairy or Cane Sugar, offers delectable dishes that ditch these three waistlineexpanding and, for many, allergy-inducing ingredients in favor of healthier swaps (think spelt and wheat-free flours, coconut palm sugar and agave, and rice, nut, and soy milks). “We’ve always said to our clients and readers that food, no matter what’s in it, should never be about guilt. But at the same time, so many of

them were coming to us feeling guilty about what they were eating, hence the name of the book,” Bourke adds. “When we offered recipes with alternatives to the ingredients they had difficulty with, it gave them a new lease on life in the kitchen, with lots of new and exciting ideas for them to cook with.” more at betternutrition.com Read our complete interview with chef Jordan Bourke and learn about his guiltfree eating plan at betternutrition.com.

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Rice, Reimagined How Lotus Foods is changing the way this global staple is produced and reducing its impact on the environment ///By Neil Zevnik It was after a trip to China that Ken Lee and Caryl Levine were inspired to start Lotus Foods.

Did you know that more than half of the world’s caloric intake comes from rice?

That couldn’t be a bad thing, right? After all, rice is cheap, plentiful, and nutritious, and good way to feed the multitudes.

But now consider these facts about traditional rice production: annually, it consumes one-third to one-half of the planet’s renewable fresh water; hundreds of millions of women do back-breaking repetitive tasks in unhygienic conditions; and flooded rice fields contribute mightily to global warming by emitting methane gas.

Obviously, something needs to be done to rectify the existing systems.

Enter Caryl Levine and Ken Lee, co-founders of Lotus Foods.

“We realized that growing rice organically wasn’t enough, and that we had to rethink altogether how the world grows rice,” says Levine.

Back to Basics It was 1993, long before the current craze for gourmet iterations of rice—Uncle Ben’s boxes were the familiar go-to for most American cooks.

On a trip to China, Levine and Lee were bowled over by the taste and appearance of a black rice they encountered; legend held that it traditionally had been reserved for Chinese emperors due to its nutritional and medicinal properties.

And thus began their quest to bring a wide variety of whole-grain heirloom rice varieties to market.

But that was only the beginning.

A few years in, they were introduced to a new method of rice farming, the System of Rice Intensification (SRI)—a more sustainable way to grow rice using less water, less seed, and no agrochemicals that results in a double yield for farmers. “Learning about SRI and seeing the benefits for people and the environment is when we realized that growing rice organically wasn’t enough, and that we had to rethink altogether how the world grows rice,” explains Levine. “We have to feed the increasing global population with less water, land, and labor. Especially water, our most precious resource.”

And so that became their mission.

Partnering with small-scale farmers in several countries, Lee and Levine worked to emphasize better growing practices by applying SRI methods, while also establishing fair and effective supply chains that would lessen environmental impact and create social and economic justice for farmers. “Working with small-

holder farmers has taught us so many important lessons and has enriched our lives. Having real social, economic, and environmental impact is improving livelihoods and creating mutually beneficial relationships around the world,” says Levine.

Dramatic Results The results of SRI implementation?

Savings of approximately 500 million gallons of water annually; women’s time spent in debilitating manual labor reduced by half, and their exposure to disease vectors drastically reduced; and methane gas emissions from SRI rice fields reduced by 40 percent. And the farmers’ yields? Up to three times higher.

It has been a long and arduous journey, to be sure, with disappointments and setbacks, of course; and Levine and Lee still find themselves dismayed by “all that’s wrong today in our food system, the corporate control of agriculture, and the horrible toll it’s taking on our health and our natural resources.”

But they find renewed inspiration in the people whose lives they touch. “We all have to work, so doing something of value and making a difference by the way you do your business is truly a blessing.”

Neil Zevnik is a private chef in Los Angeles who tends to the culinary needs of the rich and famous; blogs about food, nutrition, and the environment for The Huffington Post; and volunteers with marine mammal rescue whenever he can. Learn more at neilzevnik.com.

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• DECEMBER 2019

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Freedom From Inflammation Inflammation is thought to be at the root of most health problems, including joint and muscle pain. To help tame it, we like Health Thru Nutrition Freedom Softgels. This formula boasts a proprietary blend of eight ingredients clinically substantiated to combat inflammation: curcumin, fish oil, gamma linolenic acid (an anti-inflammatory omega-6 fat), vitamins D and E, hydroxytyrosol (the main phenolic component of olive oil), astaxanthin (a powerful antioxidant and anti-inflammatory), and organic hemp seed oil.

You’ll Believe It When You “C” It Be on the lookout for two great new products from Derma E: Vitamin C No Dark Circles Perfecting Eye Cream and Vitamin C Gentle Daily Cleansing Paste. Ever-so-slightly tinted, the eye cream helps color correct dark circles and laugh lines. Vitamin C helps tone skin, while turmeric and mica visibly brighten the eye area. Caffeine helps depuff for a well-rested look. The cleansing paste gently exfoliates for softer, clearer skin, thanks to a trio of active ingredients: vitamin C, golden turmeric, and non-abrasive ancient rice.

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4 Sweet on Elderberry A natural antiviral remedy, elderberry is one of the best herbs to have on hand during the cold and flu season. Pukka Herbs Organic Elderberry Syrup is a delicious organic blend that includes immune-bolstering ginger, Manuka honey, and thyme. The wild elderberries come from southern Hungary, where there is a thriving industry of wild herb collection. There are no added sugars, dairy, gluten, or soy.

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In addition to its detoxifying benefits, this formula is designed to help alleviate hangovers and gas and bloating. It may also help rid the body of mold and lower high cholesterol. There are no fillers or additives—just 100 percent coconut shells.

• DECEMBER 2019 10/29/19 11:33 AM

BREATHE BETTER

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GUIDE TO CUT TING - EDGE SUPPLEMENTS

Snooze Tonight 8 science-backed supplements to help you sleep /// BY LISA TURNER Tossing and turning all night? You’re not alone. As many as 70 million Americans suffer from sleep disorders, and roughly half of all adults experience occasional bouts of insomnia. That’s a problem: studies link lack of sleep with increased risk of heart disease, depression, Alzheimer’s disease, and other health issues.

Reduce your risk, and get ready to crash, with these supplements that guarantee you’ll snooze.

1. Melatonin, a hormone naturally produced by the pineal gland, signals your brain that it’s time to snooze. The production and release of melatonin are driven by the circadian clock, so levels are naturally higher in the evening and lower in the morning. As we age, the body produces less melatonin—one reason why older people have difficulty sleeping—and several studies show that melatonin can improve insomnia in the elderly. Taking melatonin also helps regulate sleep in those who work night shifts or are experiencing jet lag. Studies show that 2–5 mg of melatonin can significantly increase total sleep time, shorten the time it takes to fall asleep, and improve overall quality of sleep. Some research suggests that time-release formats are the most effective.

2. Magnesium has a calming effect on the nervous system, and insufficient levels of this mineral have been linked to insomnia and sleep disturbances, as well as depression—one key factor in restless sleep. It’s thought to work in part by regulating circadian rhythms, ensuring regular and tranquil sleep, and by decreasing cortisol, the main stress hormone.

Some research also suggests that magnesium helps regulate melatonin production and influences brain levels of GABA, a neurotransmitter that’s associated with relaxation. Several studies show that taking magnesium before bed can reduce the time it takes to fall asleep and reduce nighttime waking.

3. Lavender, a flowering plant prized for its volatile oils, has long been used to promote calm and sleep. It’s high in compounds thought to reduce anxiety by interacting with neurotransmitters and the parasympathetic nervous system, the part associated with rest versus activity. In one study, an essential oil extract of lavender was more effective than placebo in treating anxiety, and those who used lavender oil showed significant improvements in sleep duration, sleep quality, and the length of time it took to fall asleep.

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• DECEMBER 2019

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High Intensity.

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4. Valerian, a perennial herb used for the time it took to fall asleep and increased centuries to treat anxiety, stress, and sleep duration. insomnia, is rich in valerenic acids and valepotriates—compounds that are thought 7. Curcumin, the active compound to promote sleep by influencing GABA in turmeric root, can promote sleep in and serotonin. Studies show that several ways. Research suggests that up 300–900 mg of valerian taken to 88 percent of people with chronic before bed can shorten the pain also have sleep disorders, time it takes to fall sleep, and at least half of all people increase total sleep time, with insomnia suffer from reduce nighttime waking, chronic pain. Studies and improve subjective show that curcumin can Studies show that taking sleep quality. In one ease arthritis and other magnesium before bed can reduce the time study, valerian worked kinds of pain frequently it takes to fall as well as oxazepam, linked with disturbed asleep. a prescription drug for sleep. Curcumin may also be insomnia and anxiety. effective in treating depression and anxiety, important if sleeplessness 5. Lemon balm, a member of the mint is caused by mood disorders. family, is traditionally used to reduce stress and enhance sleep. It’s rich in a 8. L-theanine, an amino acid found in variety of active components, including green tea, can reduce stress and anxiety, flavonoids, polyphenolic compounds, promote relaxation, ease depression, and and others, that are thought to influence encourage sleep. Several studies suggest GABA and impact other neurotransmitters that L-theanine can improve insomnia and to promote a sedative and calming effect. enhance self-reported sleep satisfaction.

Studies show that lemon balm can calm It may be especially useful for encouraging anxiety and stress, decrease restlessness, sleep in people with certain psychiatric and promote sleep. It may be most effective or cognitive disorders. In one study, when used with valerian—some studies 400 mg of L-theanine was shown to be show that a combination of valerian safe and effective in improving sleep and lemon balm significantly improved quality in boys diagnosed with ADHD. quality of sleep without causing morning Other studies show that a combination drowsiness or “hangover.” of L-theanine and GABA decreased the time it took to fall asleep and improved 6. 5-HTP (5-hydroxytryptophan) is sleep quality and duration better than naturally produced by the body from either supplement alone. tryptophan as a step in the process of making serotonin. It’s also indirectly involved in the production of melatonin.

Life Because 5-HTP is effective at easing Seasons anxiety and improving mood, it may be Rest-ZZZ especially helpful for insomnia related Sleep Support to anxiety or depression. Other studies suggest that 5-HTP can treat symptoms Natural Vitality Calm of fibromyalgia, a condition that causes Natural Magnesium chronic pain and is often linked with Factors Glycinate sleep disturbances. Other studies suggest StressCapsules Relax with that 5-HTP may be especially effective Tranquil Lavender & when combined with GABA; one study Sleep Lemon Balm found that the combination shortened

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Nutrition for Kids!

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theCBDscoop/

USING CBD & HEMP FOR HE ALTH & WELLNESS

Beyond CBD When it comes to healing compounds in hemp, CBD may just be the tip of the iceberg ///BY VERA TWEED Scientific study of cannabinoids—the active compounds found in hemp—is still in its early stage. But in addition to CBD (one of the cannabinoids in hemp), a few others have garnered attention. In addition to the growing body of private-sector research, the National Institutes of Health budgeted $1.5 million this year for researchers studying these “minor cannabinoids.”

Here are just a few that show promise as individual supplement ingredients: 1. Cannabigerol (CBG) In the hemp plant, CBG is considered the “mother cannabinoid” because it’s the precursor to CBD. CBG levels are highest in young plants, and decrease as the plant matures. Lab and animal research shows that CBG fights bacteria and fungi, reduces inflammation, relieves anxiety, and promotes bone growth. It can also inhibit the development of cancerous cells, and may reduce harmful pressure in eyes.

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2. Cannabinol (CBN) Some varieties of hemp plants naturally contain high amounts of CBN. Lab and animal research indicates that this cannabinoid can enhance sleep, reduce stress, and help to relieve pain. To reduce pain sensitivity, it’s more effective when combined with CBD. 3. Cannabichromene (CBC) In hemp, CBC is the second-most-concentrated cannabinoid, next to CBD. Lab and animal research shows that CBC reduces absorption of one of the human body’s main internal cannabinoids— anandamide—thereby boosting its active levels. Anandamide is sometimes called the “bliss molecule” because it enhances mood. CBC reduces pain, protects the nervous system and brain, and fights bacteria and fungi. It holds promise for treating acne, digestive disorders, and migraines, but research has yet to confirm these applications.

Supplement Facts All of these cannabinoids are found in full-spectrum hemp CBD products, but not in isolated CBD extracts. In addition, companies that supply ingredients have discovered ways to extract significant quantities of CBG, CBN, and CBC from hemp plants, so expect to see new products featuring these cannabinoids individually or in combination.

There are no hard and fast rules about which cannabinoids to use or how much to take, and individual reactions vary.

Most experts recommend starting low and going slow, allowing at least a few hours to experience potential effects.

Although CBD in an isolated or fullspectrum product is considered safe, reported side effects include diarrhea, dry mouth, drowsiness or fatigue, and reduced appetite. For anyone taking medications, CBD has a similar effect to grapefruit juice, altering metabolism of a drug to either increase or decrease its effects.

Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997. She is the author of several books, including Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.

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uncommonHERBS/

GET TO KNOW BOTANIC AL S

Burdock Root This time-tested botanical can help ease eczema and psoriasis, detoxify the liver, combat constipation, and more ///BY KARTA PURKH SINGH KHALSA, DN-C, RH Ellen Dart, 39, knows the distress of chronic dermatitis all too well. She had good skin when she was younger, but developed chronic skin inflammation as an adult—in spite of her healthy lifestyle.

“My skin was riddled with inflamed cystic lesions that were almost like boils,” she says, “but I was determined to get to the source of the problems.”

Dart consulted several skin specialists and made a few attempts at natural remedies, but nothing was working.

“I knew I needed more, so I thoroughly explored the basis of inflammatory skin disease, studied the herbal approach to treatments, and concluded that my dermatitis was caused by a liver so congested and burdened that it wasn’t breaking down, processing, and eliminating wastes properly,” says this Boulder, Colorado, yoga teacher.

“I began taking burdock root and dandelion root, and within nine months of beginning this herbal work, the dermatitis was gone,” continues Dart.

Three years have since passed, and “my skin quite frankly, is gorgeous—totally clear and smooth,” says Dart.

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A native thistle from Eurasia, burdock (Arctium lappa) is now firmly established as a weed in North America. Over the centuries, it’s become a mainline remedy in Western and Chinese herbal systems for a variety of health conditions. The genus name (Arctium) from the Greek arktos, or “bear,” is a reference to its seed pod’s rough burrs. The species, lappa, comes from “to seize.” Same idea.

This member of the daisy family is rich in anti-inflammatory flavonoids, lignins, and bitter glycosides. The root contains up to 45 percent inulin, a non-nutritious fiber, plus assorted other polysaccharides.

Potent Skin Saver There are many fine herbs for the skin, but few are better than burdock root, as Dart’s story perfectly illustrates. Burdock has a long history of use as a detoxifier in skin conditions, and it really earns its stripes when it comes to skin inflammation, including eczema, psoriasis, and boils.

Clinicians in Britain consider it to be specific for eruptions of the head, face, and neck, for which it’s often combined with dandelion root, yellow dock root, red clover flowers, or cleavers.

Diabetes Remedy The inulin makes burdock valuable in treating diabetes by grabbing sugars from the digestive tract and preventing them from entering the bloodstream. A 2019 paper summarized its antidiabetic action as regulating glucose homeostasis and improving oxidative stress. Another 2019 study confirmed that the polysaccharides in burdock help regulate blood fats. Bonus: The inulin in burdock also promotes the growth of beneficial probiotic bacteria in the intestines.

Other Healing Actions

Burdock root is a general detoxifying remedy that influences skin, kidneys, and mucous membranes to remove accumulated wastes. A 2019 study found that it can also treat constipation. Burdock is a bit diuretic and diaphoretic (sweatinducing), which, combined with its cleansing qualities, makes it useful for Researchers at Heilongjiang easing arthritis as well.

University of Traditional Hildegard of Bingen, the medieval Chinese Medicine, in German herbalist, used burdock to treat Harbin, China, believe that burdock improves cancerous tumors. Today, burdock the anti-aging is a chief ingredient in the popular Essiac processes. and Hoxsey formulas, anecdotally used as cancer remedies. One study found that arctiin, a lignan isolated from burdock, prevents mammary cancer, while other burdock lignans slowed the growth of leukemia cells. Research from 2018 has identified arctigenin as another potential anticancer constituent. And similar research in 2017 showed that arctigenin may reduce prostate tumors.

Did You Know?

• DECEMBER 2019

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British herbalists especially value burdock for addressing all manner of liver toxicity conditions, which are closely linked to skin inflammation. Scientists in Taiwan confirmed the powerful liver-protective effect of burdock in a series of studies.

The high levels of lignans and inulin in burdock have been shown to have anti-inflammatory activities, explaining its use in damp heat conditions, such as laryngitis and skin inflammation. Chinese researchers confirmed these effects in 2019.

Burdock’s polysaccharides are antioxidant-rich, perhaps explaining why the herb is included in many Chinese and Ayurvedic upper-respiratory formulas.

Chinese scientists found that a burdock lignan helped ease flu symptoms, and another study showed that polysaccharides from burdock may help suppress coughs.

Food and Supplements You may have eaten burdock root at a sushi restaurant. In Japan, it is cultivated as a food, where it is called “gobo.”

Bearing a resemblance to a long (up to 3 feet!) brown carrot, the root is crisp, with a sweet, pungent flavor. Try a glass of fresh burdock root juice, or steam carrot and burdock slices and serve with dill or a light sesame oil sauce. (Soaking the root before steaming helps reduce some of its harshness.) The peeled, steamed stem is edible, too.

Since burdock is a moderately powerful cleanser, a tea prepared from the dried root can be beneficial.

Try ¼ oz. (7 grams) by weight of the dried herb, brewed, per day, or use the equivalent in capsules, powder, or tinctures.

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learn more online For links to the studies cited in this article, visit betternutrition.com.

Karta Purkh Singh Khalsa, DN-C, RH, specializes in Ayurveda and herbalism, and has more than 40 years of experience in holistic medicine. Visit him online at internationalintegrative.com to book a consultation, learn about his Professional Herbalist course, and more.

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10/29/19 12:13 PM

h is fl our 10 WAYS to

in the WINTER

Here’s a complete guide to supercharging immunity, easing digestion, balancing stress, and keeping energy levels strong during the coldest months of the year.

BY MICHELE BURKLUND, NMD

W

intertime is the coziest time of year—especially when we think of snuggling up next to a fireplace, peering out at the picturesque snow-covered backdrop, and sipping a warm cup of tea. But as the temperatures drop and the weather gets gloomy, the winter blahs can sneak in, and it can become difficult to leave the comfort of home.

Our prescription: harnessing the healing power of nature to help you flourish all winter long.

Here’s how: 28

• DECEMBER 2019

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Banish Stress with Bs: A comprehensive B-vitamin complex should be in everyone’s winter arsenal to combat stress and promote a healthy mood. B-complex vitamins refer to the eight water-soluble Bs that play an active role in a number of our bodily functions, including building neurotransmitters and helping enzymes to support energy production. Research has shown that B-complex vitamins can help promote a healthy mood, while also working to decrease perceptions of stress. In fact, a double-blind randomized, placebo-controlled study published in the Journal of Human Psychopharmacology found that the participants who supplemented with B-complex reported decreased anxiety and workplace stress, as well as improved mood after 90 days of use. Another study out of the University of Miami evaluated the effects of B-complex and found that adults who have been diagnosed with depression experienced significant improvement in their mental health with B vitamin supplements. In addition to supplements, a number of foods are rich in vitamin B, including salmon, leafy greens, eggs, beef, oysters, clams, legumes, chicken, turkey, yogurt, and nutritional and brewer’s yeast.

Product Pick: Garden of Life mykind Organics B-Complex

Adapt to the Times: It’s no secret that those dark winter mornings make us all feel a little sluggish, and sometimes a little pick-me-up might be just what the doctor ordered. Eleuthero (Eleutherococcus senticosus), commonly known as Siberian ginseng, is a prized adaptogenic plant often used in traditional medicine to elevate energy, increase athletic performance, and even balance the body’s stress response. A study published in the Chinese Journal of Physiology found that supplementation shows the potential to enhance endurance, support cardiovascular health, and improve metabolism. Eleuthero can be infused into water, used in a tincture, or taken in a capsule.

Product Pick: Prince of Peace Ultra Ginkgo Plus Endurance Formula with Eleuthero & Tibetan Rhodiola

DECEMBER 2019

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Up Your Omegas: As temperatures hit the single digits, your skin can become more vulnerable as it attempts to adjust to the frigid air outside. Support your skin barrier from the inside out by increasing your omega-3 intake from foods such as avocados, nuts, olive oil, and fatty fish. On the outside, use a nontoxic nourishing daily moisturizer to ensure that your skin holds its glow during the colder months. Fish oil supplements are also a good way to cover all of your omega-3 bases.

Product Pick: Nordic Naturals Ultimate Omega

Take Five: Even though this time of year is supposed to be about connection, celebration, and feeling thankful, it can cause a lot of panic and stress. Science has proven that the mind and body are deeply intertwined and that stress is a leading contributor to many diseases. When your schedule is packed, it’s important to allocate time for yourself to clear your mind and maintain a proper, healthy balance. In fact, a recent pilot study published in the Journal of American College Health found that students who practiced guided mindfulness meditation for 5–12 minutes per day over an 8-week period reported decreased anxiety and stress levels. So setting aside some time for yourself, even for as little as 5 minutes per day, can do wonders for your health.

Product Pick: Calm (an app that offers a variety of guided meditations)

Get to the Root of It: It’s a worthy mission to brave the cold on a trip to the farmer’s market to pick up some root veggies, otherwise known as “winter superfoods.” These underground delights are often underrated, despite their impressive nutrient profile and comforting taste. Some of the most common root vegetables include carrots, which are rich in vitamin A; hearthealthy beets; fiber-packed sweet potatoes; and celery root, which is loaded with vitamin K. Besides the endless recipe options for root vegetables, winter harvests also supply cranberries, broccoli, squash, Brussels sprouts, and pumpkin. A diet focused on seasonal foods does much more than just improve your health on a physical level—it also puts you in touch with your local environment and connects you with nature. Or take a full-spectrum superfood supplement.

Product Pick: Vibrant Health Spectrum Vibrance

Balancing the Gut: Hippocrates famously said, “All disease starts in the gut,” and now, modern science is proving the link between a balanced gut and a healthy immune system. One recent study review published in the Annals of Nutrition & Metabolism concluded that probiotic consumption has a variety of positive benefits for the immune system, including the ability to modulate the allergy process. Support your gut flora diversity by eating prebiotic foods such as artichokes and asparagus; by focusing on plant-based and fermented foods; and by ensuring that you always take a probiotic after an antibiotic to help replenish your supply of good-for-you bacteria. In addition, you might want to consider adding a high-quality probiotic into your daily regimen to ensure that you’re doing everything you can to balance the bacteria in your belly.

Product Pick: American Health Probiotic CD

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• DECEMBER 2019

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Flu-fighting Botanicals: Plants that stimulate and support the immune system include elderberry, astragalus root, echinacea, olive leaf, osha root, and goldenseal. These triedand-true herbs have been used for centuries to help fight off invading bugs and support immune health. A study published in the Journal of Evidence-Based Complementary and Alternative Medicine found that taking echinacea extract as a preventative measure reduced both the number of colds and the duration of the common cold compared to the placebo. Infuse these herbs into a warm cup of tea to enjoy throughout the day.

Comfort Food: Bone broth is a traditional food touted for its rich nutrient content and health benefits. It’s made by boiling the bones of animals (ideally grass-fed and organic) and infusing the mineraldense broth with herbs and vegetables, creating a savory soup. An interesting study published in the Journal of Psychological Science found that comfort foods—including soups—are often associated with gatherings and have a beneficial effect on mental health and loneliness. Perhaps bone broth is the perfect antidote for the mind and body on those chilly, dark days.

Product Pick:

Gaia Herbs Echinacea Supreme

Add Some Honey: Manuka honey is not only a sweet treat, but a powerful functional food derived from the nectar of manuka (Leptospermum scoparium) trees. It has been studied extensively for its wound healing and antimicrobial properties, as well as its effectiveness against bacteria that can be resistant to antibiotics. In fact, a recent review study published in the AIMS Microbiology Journal concluded that Manuka honey has the potential to be a natural antibiotic alternative due to its unique phenolic and methylglyoxal content. Add it to a cup of tea, mix it into your morning smoothie, infuse it into your salad dressing, or simply enjoy it raw.

Product Pick: Flora Manuka Honey 15+ UMF

Product Pick: Bonafide Provisions Chicken Vegetable Soup with Bone Broth

Let the Sun Shine: It’s important to keep your vitamin D (aka the sunshine vitamin) stores at a healthy level for optimal immune support during the months when the light isn’t as bright and more of your time is spent indoors. Countless studies have linked low vitamin D levels to osteoporosis and other chronic diseases, making it an essential support for overall wellness. In fact, a recent systemic review published in the British Medical Journal found that vitamin D supplementation was associated with a decreased risk of cancer mortality by 16 percent. Visit your primary care doctor for a checkup to ensure your levels of D are in the optimal range.

Product Pick: Carlson Vitamin D3 Soft Gels 2,000 IU

LEARN MORE ONLINE For links to the studies cited in this article, visit betternutrition.com.

Michele Burklund, NMD, is a physician specializing in holistic health and preventive medicine. Burklund believes that true medicine discovers the root cause of an illness, rather than simply treating symptoms. Visit medicinewild.com to learn more.

DECEMBER 2019

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Keep your celebration sugar-free and cut down on the carbs this year with festive confections made with xylitol, monk fruit, stevia, and erythritol

Sweet Treats

BY LISA TURNER

I

f you’re on a Keto or low-carb diet—or just generally appalled by the sugar content of most holiday treats—there’s a sweet solution: natural, sugar-free substitutes that let you indulge in cookies, pies, and cakes without upsetting blood sugar or blowing your daily carb count through the roof. Here’s a roundup of the four best sugar alternatives, plus recipes for low-carb, grain-free, no-sugar treats that can sweeten your celebration without sacrificing flavor.

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• DECEMBER 2019

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Pumpkin-Pecan Muffins Makes 12 muffins

These muffins make an excellent dessert or holiday breakfast. We used a monk fruit 1:1 sweetener that’s combined with erythritol for a simple sugar swap. For garnish and texture, try adding pecan halves, chopped walnuts, and pepitas on top.

21/2 cups almond flour 2 tsp. baking powder 2 tsp. ground cinnamon 2 tsp. ground ginger 1/2 tsp. ground cloves 1/2 tsp. ground nutmeg 1/2 tsp. salt 1/2 cup butter at room temperature 3/4 cup monk fruit 1:1 sweetener 4 large eggs 1 cup pumpkin puree, unsweetened 2 tsp. vanilla extract 1/2 cup chopped pecans

1. Preheat oven to 350°F. Grease 12-cup muffin pan, or line with paper muffin cups. In medium bowl, whisk together almond flour, baking powder, cinnamon, ginger, cloves, nutmeg, and salt.

2. In standing mixer or large bowl using handheld mixer, beat butter and monk fruit sweetener until creamy and light, scraping down sides of mixing bowl as needed. Beat in eggs one at a time. Beat in pumpkin purée and vanilla. Stir dry ingredients into wet ingredients until well combined; stir in pecans.

3. Divide muffin mixture among muffin cups. Bake 25 minutes, until puffy and golden, and a tester inserted into muffins comes out clean. Remove from oven and let cool 10 minutes. Remove muffins from tins and serve immediately.

Per muffin: 270 cal; 8g prot; 24g total fat (7g sat fat); 10g carb; 80mg chol; 320mg sod; 4g fiber; 2g sugar

DECEMBER 2019

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1. Xylitol. This sugar alcohol natu-

rally occurs in small amounts in strawberries, raspberries, and other fruits and vegetables, and is most abundant in birch tree bark. It’s sold as a white crystalline powder that’s similar in appearance and sweetness to white sugar, but has 40 percent fewer calories and a very low glycemic index of 10 (compared to white sugar at 68). Because the body doesn’t metabolize xylitol as a sugar, it has no effect on insulin levels, and some studies show that it can also prevent tooth decay and possibly improve bone and tooth health. It may also help control Candida and prevent ear infections.

Like other sugar alcohols, xylitol can cause bloating, gas, and flatulence, and may have a laxative effect in large quantities. Start small to let your body get used to it, and limit consumption to 50 grams per day. And while it’s completely safe for humans, xylitol is toxic to dogs, so keep it in a pooch-proof container, and don’t let pets sample your baked treats.

How to buy it. Though you can find birch-derived xylitol, which is more expensive, it’s often derived from corn, which can contain GMOs. Look for organic or non-GMO xylitol, and be sure it’s free of fillers or other additives. We like Xlear XyloSweet.

How to use it. Unlike most concentrated sweeteners, xylitol bakes well, adds bulk to recipes, and can be used as a 1:1 substitute for white sugar. To avoid any potential digestive distress, it’s best combined with a concentrated sweetener such as monk fruit or stevia.

2. Erythritol. Like xylitol, eryth-

ritol is a sugar alcohol that naturally occurs in grapes, pears, mushrooms, and other fruits and vegetables. It’s made commercially by fermenting glucose from corn, and has a clean, neutral flavor and color with a very low glycemic index of 1. Erythritol doesn’t impact blood sugar or insulin levels, and because it’s not metabolized by bacteria in the mouth, it won’t cause tooth decay and may even promote remineralization of teeth.

Unlike other sugar alcohols, erythritol

34

Chocolate-Peppermint Mousse with Mint Whipped Cream Serves 4

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

MOUSSE 3 large, very ripe avocados, halved and pitted 1/2 cup unsweetened cocoa powder 3/4 cup heavy cream or coconut milk 2 tsp. peppermint extract 1/8 tsp. salt 1/4– 1/2 tsp. monk fruit extract or stevia extract, or to taste WHIPPED CREAM 1/2 cup heavy whipping cream or 1 can full-fat coconut milk, refrigerated overnight Monk fruit extract or stevia extract to taste 2 Tbs. very finely minced fresh mint leaves or 1 tsp. peppermint extract

1. Scoop flesh out of avocado skins into food processor. Add cocoa powder, cream or coconut milk, peppermint extract, and salt. Purée until smooth and creamy.

Add monk fruit or stevia extract, and purée again to combine. Taste, and adjust sweetener and mint extract, if desired. Divide mousse among four parfait glasses or small dessert bowls. Chill 30 minutes to 1 hour.

2. While mousse is chilling, using a standing mixer or a hand mixer, whip heavy cream on medium-high speed until peaks form, 3–4 minutes. (If using coconut milk, open chilled can of coconut milk, and scoop hardened cream from the top; reserve remaining coconut milk for another use.) Sweeten to taste with monk fruit or stevia extract. Gently stir in minced fresh mint leaves or peppermint extract.

3. Remove chilled mousse from refrigerator and top each serving dish with whipped cream; serve immediately.

Per serving: 520 cal; 7g prot; 51g total fat (21g sat fat); 21g carb; 85mg chol; 105mg sod; 14g fiber; 3g sugar

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Monk fruit is heatstable and can be used in any kind of cooking and baking. is mostly absorbed into the bloodstream before it reaches the colon, and appears to resist fermentation by gut bacteria. So it’s less likely to cause digestive distress.

How to buy it. Because erythritol is made with corn, look for organic or non-GMO products in powdered form.

Some products contain added ingredients, such as oligosaccharides or stevia, to increase its sweetness; 100 percent erythritol products are also available. We like NOW Real Food Organic Erythritol.

How to use it. Erythritol can be used in baking or any kind of cooking.

In general, use 11/3 cups of erythritol for each cup of sugar. To improve flavor and minimize any possibility of digestive distress, combine it with other sweeteners such as monk fruit or stevia.

3. Stevia. Derived from a plant

native to South America, stevia contains compounds called steviosides and rebaudiosides that are about 300 times sweeter than sugar. It’s calorie-free, and has no impact on blood sugar or insulin levels. Though some early research suggested that stevia could contribute to infertility and cancer, these studies have been debunked, and new studies suggest that compounds in stevia may actually protect against some types of cancer.

Other studies show that stevia lowers insulin and glucose levels and may normalize cholesterol.

How to buy it. Though the raw, powdered herb is the most natural form, it has a bitter taste and slightly licorice flavor, and isn’t good for baking. Concentrated forms of stevia like Reb-A have a cleaner flavor and less aftertaste. Make

36

Coconut Lemon Bars Makes 16 bars

These, cool, zesty lemon bars are sweetened with xylitol, which works well with citrus and is an easy 1-to-1 swap for sugar.

If you’re concerned about digestive issues, use erythritol, or swap ¼ tsp. monk fruit or stevia for the ¼ cup of xylitol in the crust to lessen the impact. For a coconut-free variation, substitute almond flour for coconut flour in the filling, and swap coconut flakes with powdered erythritol sprinkled on top of the bars after baking.

sure the form you buy is organic or nonGMO. We like Wisdom Natural, SweetLeaf Liquid Stevia SweetDrops.

How to use it. While stevia is heatstable and is ideal in puddings, ice cream, or smoothies, it’s harder to use in baking because it lacks bulk. Combine it with erythritol or xylitol to add bulk, and use a ratio of about 1/2 teaspoon stevia for 1 cup of sugar.

4. Monk fruit. This super-natural

sweetener from the lo han guo plant is made by crushing the fruit to extract its sweet compounds, called mogrosides.

Monk fruit has a clean, sweet flavor, without a bitter aftertaste. But like stevia, it’s calorie-free and doesn’t impact blood sugar or insulin. Lo han guo has been used for thousands of years in Chinese medicine, and some studies suggest that the plant has antibacterial activities and can fight oral bacteria and Candida.

How to buy it. You’ll find monk fruit in a variety of forms, from pure concentrates to powders that combine monk fruit with erythritol or other bulking agents. If you’re buying monk fruit mixed with other ingredients, look for organic or non-GMO versions. We like Lakanto Monkfruit Sweetener with Erythritol.

How to use it. Monk fruit is heatstable and can be used in any kind of cooking and baking. Like stevia, it lacks bulk, so it’s best combined with erythritol or xylitol. Or use a powdered form that has added bulking agents. The amount you’ll use in recipes varies depending on what product you’re using; for pure monk fruit extracts, use 1 teaspoon to replace a cup of sugar.

3 large lemons 1 cup almond flour 3/4 cup xylitol or erythritol, divided 1/2 tsp. salt 1/3 cup melted butter 1/4 cup softened butter 6 large eggs 1/2 cup coconut flour 1/2 cup unsweetened shredded coconut

1. Preheat oven to 350°F. Line 8x8 glass baking dish with two sheets parchment paper, crisscrossing parchment to line bottom and both sides, and allowing edges to overhang by 1/2 inch. Zest and juice lemons, and set aside.

2. In medium bowl, whisk together almond flour, 1/4 cup of xylitol or erythritol, and salt.

Stir in melted butter and 2 Tbs. lemon zest, mixing until well combined. Press crust along bottom of prepared baking dish.

3. In standing mixer or a medium bowl using hand mixer, beat remaining xylitol and softened butter until light and creamy. Beat in eggs, one at a time. Add lemon juice, remaining lemon zest, and coconut flour, and beat until smooth.

4. Pour filling into crust and spread evenly, smoothing top. Bake 25 minutes. Sprinkle tops of bars with coconut, and bake 5–10 minutes more, until filling is set and coconut is lightly toasted. Remove from oven and let cool completely.

Refrigerate 1–2 hours, until chilled.

5. Using parchment overhang, lift bars from pan and place on flat surface. Cut into 16 bars, and serve immediately.

Per serving: 190 cal; 5g prot; 14g total fat (7g sat fat); 14g carb; 90mg chol; 160mg sod; 3g fiber; 1g sugar

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healthyTRANSFORMATIONS/

INSPIR ATIONAL SUCCESS STORIES

New Lease on Life Good health eluded cancer survivor Bill Ellis for years—until he tried an unconventional approach to healing ///BY KAT JAMES

“You’ll be dead in two years” are words Bill Ellis, 71, of Pikeville, Tenn., heard at his first cancer diagnosis in 2007.

“Wild Country Bill” is no regular guy.

He dabbles in real estate … delivers a calf here and there … delivers the mail “just to connect with people”—especially the doctors on his route, with whom he shares formidable health research. It’s a passion of Bill’s, borne out of necessity and sheer will to survive Bill Ellis (shown lifelong health above before challenges, from starting James’ prostate and bladder program) realized his health was fallcancer to a broken ing apart. After just neck. As a farmer, Bill 8 days on James’ regimen, Ellis and his other family dropped 17 lbs. members who got His blood pressure cancer were unfornormalized and his energy soared. His tunately exposed to PSA numbers have toxic pesticides. But gone from 36 to Bill took an alterna13. Today, on right, tive treatment route. he is the picture of health.

In August 2018, a new facial tumor had him concerned because it was near a nerve, meaning if it was missed by a biopsy, they’d have to do radiation.

Luckily, they got it all. However, Bill still had a tumor that had spread from one area of his prostate to another. He was growing tired of the continual health challenges. He was already on a targeted

38

supplement regimen at that point, which included hyssop, nattokinase, vitamin D, Carnivora (an extract of the venus flytrap plant), and Haelan 951 (a fermented non-GMO soy beverage for chemo patients). But now he realized that bigger changes were in order. [Editor’s note: These are not intended as prevention or cancer treatment supplements; work with your doctor before adding any new supplements to your regimen.]

Important: We don’t suggest that anyone make the decisions Bill has made.

Cancer is a serious issue and you should seek qualified medical supervision. In

fact, Bill did do just that; however, he ultimately made decisions based on his own extensive research.

Although he’d long cut out most sugar and processed foods, he still battled pain every day, which prevented him from getting a good night’s sleep. He also had sleep apnea and food regurgitation, poor energy, and what he called a “basketball belly.”

The Leptin Connection to Cancer In August 2018, just after the facial tumor scare, Bill was listening to my radio show on Sirius XM. I was talking about leptin (the “master hormone”) and its relationship

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with certain cancers. Although leptin (already in our bodies) has profound effects on all systems, Bill’s interest piqued when I mentioned how keeping the hormone low (something only achievable through an individualized dietary strategy)—while optimizing its function in the brain—had reduced proliferative cancers in some research.

By sheer coincidence, I had an upcoming educational seminar in Bill’s neck of the woods, Chattanooga, Tenn. Taking it as a sign from God, he registered right away and embraced my unique high-fat, verylow-carb, moderate-protein program (note: excess protein correlates with cancer risk).

He was still under his docs’ supervision and my coaching. And he understood that I made no medical claims or promises.

After eight days on my regimen, Bill’s weight dropped from 239 to 222 pounds (yes, 17 lbs.). He felt lousy for two days, but then saw a “ton” of swelling leave his body as his blood pressure came down.

His appetite dropped and his energy soared.

By the time of the retreat, his PSA numbers went from 36 to 13—something he and his docs had simply never seen happen. At his next prostate exam, his tumor had reduced by about 40 percent to the size of a pencil eraser. Docs were shaking their heads, and a nurse commented that it “defied reason.”

(Again, no claims are made here that Bill’s choices affected his prostate tumor, which, of course, could have been a coincidence).

During my Chattanooga program retreat, Bill was shocked to hit his high- school weight of 198 lb. without feeling hungry.

Just to hit 200 had been his “bucket list” goal that he thought he would never reach.

“Now if I could just run an 8.9-second 100yard dash again like I did in high school, I’d be perfect,” he jokes.

“I haven’t been cancer-free since 2007.

The difference is the rest of me is healthy for the first time. I don’t think I’ll be getting sick again anytime soon. My fears are gone,” says Bill.

Tennessee farmer, mailman, and real estate buff Bill Ellis in his element: “I have to remind myself that I’m 71 now. Just had the best health exam ever. All numbers and sleep and even vision back to normal! Best thing is I don’t fear the worst anymore.” Photo: Freida Holmes

SOME OF BILL’S FAVE SUPPLEMENTS Important: These are intended only as health-supportive supplements, not as “cancer-fighting” or prevention supplements; please consult your physician before taking supplements if you are being treated for cancer or any other disease.

* Vitamin D: to optimize *

*

* * *

immunity.

Dr. Ohhira’s Probiotics: to help with fungus and Candida overgrowth with the extra power of “post-biotics.”

DIM-plus by Nature’s Way: to support hormonal balance by helping reduce harmful estrogens.

Selenium: well-known for its immune-supportive effects.

Formula 109 by Kyolic: anti-inflammatory, blood pressure, and relaxation support.

Reg’Activ Detox & Liver Health by Essential Formulas: increases the master antioxidant glutathione, which helps detoxify pesticides and other harmful toxins.

More at betternutrition.com Read more about Bill Ellis’ journey of survival through cancer, including how he found relief from inflammation, candida, sleep issues, poor memory, acid reflux, and sinus problems—only at betternutrition.com. Also online: Read Kat James’ article “Transforming Our View of Fat,” where she explains the connection between leptin sensitivity, healthy fat intake, and weight.

Kat James has been called “a master of self-transformation” by SELF magazine in response to her self-guided recovery from liver, autoimmune, and eating disorders. Her controversial and pioneering dietary method—now recommended at top neurology, fertility, functional medicine, and even dental clinics—has left countless success stories in its wake and been featured at top spas and institutions such as Omega Institute and Canyon Ranch, as well as on “Today,” Fox, and PBS, among others. Learn more about her upcoming retreats at informedbeauty.com or by calling 877-54-TOTAL. Listen to her Sirius XM radio show Saturdays, 2 p.m. EST, on channel 131 (Family Talk).

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eating4HEALTH/

FOODS & ME ALS THAT HE AL

Eating for Adrenal Health Six foods to reduce stress and nourish your body ///BY LISA TURNER We all have stress from time to time.

But when it goes on for weeks, or months, chronic stress can impact all the body's systems—especially the adrenal glands, small organs that rest on top of the kidneys and are responsible for releasing important hormones. One of these is cortisol, a stress hormone that regulates energy, reduces inflammation, and regulates blood pressure and blood sugar. It also controls the sleep/wake cycle: cortisol levels fluctuate during the day, increasing in the morning when you need to wake up, and decreasing at night when it's time to sleep.

If you're in a state of constant tension and anxiety, the adrenal glands may not be able to keep pace and produce the necessary hormones to help you cope. The result: a condition called adrenal fatigue, includes symptoms such as nervousness, sleep problems, body aches, and depression.

While adrenal fatigue isn’t recognized by the medical community, many naturopaths and integrative practitioners treat it as a true syndrome. In general, a diet that avoids sugar, caffeine, refined grains, and alcohol is recommended. And certain nutrients that relieve stress, promote calm, reduce inflammation, and balance blood sugar can also help. Here are six foods packed with stress-busting nutrients::

➊ Kefir. Studies suggest that bacterial imbalances in the gut contribute to stress and anxiety. Naturally fermented kefir is rich in beneficial bacteria, which improve gut health, reduce anxiety, lessen stress, and may protect against inflammation. Probiotic bacteria also improve serotonin levels and can produce GABA, a neurotransmitter that promotes relaxation and eases tension. Low levels of GABA have been linked with increased anxiety.

RECIPE TIPS: Combine kefir with rolled oats, chia seeds, dried cherries, and 40

vanilla extract, and refrigerate overnight for an instant breakfast bowl; make a zesty dressing with kefir, minced garlic, jalapeño peppers, and cilantro; strain kefir through a cheesecloth overnight, then mix in minced chives and garlic powder for a creamy spread.

➋ Turkey. It’s high in tryptophan, an amino acid precursor to serotonin and melatonin. (Serotonin is a neurotransmitter that promotes calm and relieves stress, while melatonin is a hormone that enhances sleep.) Studies show that tryptophan lessens anxiety and also improves sleep, even at doses as low as 250 mg—the amount in just one serving of turkey. Turkey is also rich in high-quality protein that minimizes blood sugar spikes and enhances energy.

Vegan sources of protein and tryptophan include edamame, kidney beans, white beans, peanuts, and tofu.

RECIPE TIPS: Spread turkey slices with mashed avocado, layer with arugula, red onions, and shredded carrots, and roll up; combine cooked turkey cubes with celery, scallions, dried cranberries, and kefir; sauté cooked turkey with mushrooms, onions, garlic, and spinach, and toss with spiralized sweet potatoes. ➌ Sunflower seeds.

They’re rich in protein and B vitamins, which keep the adrenal glands healthy and improve the body’s response to stress. Studies show that thiamine (vitamin B1) protects the adrenal glands from exhaustion and reduces the body’s reaction to cortisol.

Pantothenic acid (vitamin B5) may buffer cortisol and enhance adrenal function, and deficiencies have been linked with compromised adrenal function. Niacin (vitamin B3) helps the body convert tryptophan to serotonin, and also improves

sleep. And pyridoxine (vitamin B6) is necessary for the synthesis of GABA, serotonin, and other neurotransmitters that protect against stress. Sunflower seeds are also a good source of zinc, which has mood-regulating and antianxiety effects.

Studies have linked low blood levels of zinc with increased feelings of anxiety.

RECIPE TIPS: Combine sunflower seeds, kale, parsley, olive oil, lime juice, garlic, and red pepper flakes in a food processor, and blend into a zesty chimichurri sauce; soak sunflower seeds overnight, then drain and purée with kefir, olive oil, and apple cider vinegar for a healthy mayo alternative; combine sunflower seeds with mashed kidney beans, minced red peppers, and shredded carrots, then form into burgers.

➍ Tea. While coffee is a no-no on an adrenal health diet, some varieties of tea can help relieve stress and anxiety and protect the adrenals. Green tea contains L-theanine, an amino acid that enhances the production of calming neurotransmitters. While it does contain caffeine, research suggests that L-theanine offsets caffeine's stimulatory effects.

Studies also show that L-theanine induces alpha-brain wave activity, which correlates with a perceived state of relaxation. Rooibos, made from the leaves of the African red bush, has a balancing effect on cortisol levels. And it’s caffeinefree. Chamomile (also caffeine-free) has been shown in many studies to relieve anxiety and stress and improve sleep.

All three also contain antioxidants that protect against inflammation.

RECIPE TIPS: Make a strong rooibos tea, stir in honey and vanilla, then add ice and almond milk for a cooling latte; make a soothing digestive tea with chamomile, peppermint tea, fennel seeds, and chopped ginger; blend matcha green tea powder with kefir and bananas for a morning coffee alternative.

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FREE eBook!

ENHANCE YOUR

Stuffed Red Peppers with Turkey and Collards Serves 4

This simple recipe takes only minutes of hands-on prep, but looks special enough for a festive dinner. You can blanch the peppers and make the filling ahead of time, then stuff the peppers and bake just before serving. For variations, add chopped broccoli, minced spinach or mushrooms, and serve with a simple sauce made with kefir, lemon juice, garlic, and minced herbs.

4 medium red bell peppers 2 Tbs. olive oil 1 lb. ground turkey breast 2 small carrots, diced 1 cup finely chopped collard leaves 1/2 cup diced red onion 4 garlic cloves, finely minced 1/2 tsp. salt 1/4 tsp. black pepper 1/2 cup cooked quinoa 1/4 cup sunflower seeds 2 Tbs. minced rosemary leaves 1/2 cup grated Asiago or Parmesan cheese, if desired Chopped parsley and additional cheese for garnish, if desired 1. Preheat oven to 375°F. Bring large pot of salted water to a boil.

2. Cut tops off bell peppers, and remove seeds. Submerge peppers in boiling water, and cook 3–4 minutes, until

➎ Red peppers. They’re an excellent source of vitamin C, which helps support adrenal function and balance cortisol.

In some studies, vitamin C improved the ability of the adrenals to adapt to surgical stress and normalized cortisol levels.

Other studies show that vitamin C reduces anxiety, minimizes stress, and improves mood.

RECIPE TIPS: Halve red peppers, remove seeds, stuff with sautéed collards, leeks, and cooked quinoa, and roast until tender; combine chopped red peppers with zucchini, eggplant, tomatoes, olive oil, garlic and oregano, and simmer until tender; simmer puréed roasted red peppers with pasta sauce, Kalamata olives, capers, basil, and red pepper flakes for a puttanesca sauce.

BN1219_D_Eating4Health_JS.indd 41

BRAIN POWER

crisp-tender; do not overcook. Transfer peppers to colander, and rinse with cold water to stop cooking. Drain thoroughly and arrange, cut side up, in 8x8-inch glass baking dish.

3. Heat olive oil in large skillet over

medium heat. Add turkey, and cook until lightly browned and cooked through.

Add carrots, collards, onion, garlic, salt, and pepper. Cook 5 minutes longer, until carrots are tender. Stir in quinoa, sunflower seeds, and rosemary and heat through. Stir in cheese, if desired.

How to Sharpen Your Mental Focus, Boost Memory, Unlock Creativity, & Feel Happier!

4. Fill peppers with turkey and collards

mixture. Bake 20 minutes, or until filling is hot and peppers are very tender.

Remove from oven, and sprinkle with parsley and additional cheese, if desired. Serve immediately.

Per serving: 380 cal; 35g prot; 16g total fat (3.5g sat fat); 24g carb; 65mg chol; 580mg sod; 6g fiber; 9g sugar

➏ Collard greens.

They’re high in magnesium, a mineral that helps relieve stress, as well as folate, a B vitamin that’s essential for the production of neurotransmitters that mitigate anxiety. Spinach, chard, turnip greens, and kale are also excellent sources of magnesium and folate.

RECIPE TIPS: Simmer chopped collard leaves, red peppers, ginger, and curry powder in coconut milk; sauté shredded collard leaves in olive oil with chopped black olives, garlic, and cumin; steam whole collard leaves until tender, then use as a wrap for cooked chickpeas and quinoa.

Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods, and coaching people toward healthier eating habits. Find her at lisaturnercooks.com.

Go to betternutrition.com to download your copy!

10/29/19 11:27 AM

naturalBEAUTY/

PURE INGREDIENTS FOR SKIN & BODY

Gorgeous Gifts Spread delight and joy to friends, family, and co-workers with these gotta-have natural bath and body gifts /// BY SHERRIE STRAUSFOGEL

1

NOW Holiday Cheer Gift Case

1

You’re guaranteed to make someone’s day with this adorable gift set. Here’s what you get: a mini essential oil diffuser; 1 bottle Candy Cane Essential Oil Blend; 1 bottle Christmas Tree Essential Oil Blend; 1 bottle Clove Essential Oil; and 1 bottle Nutmeg Essential Oil. NOW Essential oils go through a rigorous test for identity, purity, and adulteration to ensure the highest quality.

2

Deep Steep Organic Bubble Bath Grapefruit Bergamot

3

2

Celebrate the simple pleasure of a restorative soak. This bathtime gem has a soft, citrusy fragrance and silky lather. And it’s packed with good stuff: organic coconut oil, shea butter, argan oil, aloe vera, and essentials oils. To make your gift extra special, throw in the matching body butter.

3

Petal Fresh Honey & Coconut Restoring Body Butter

4

You can never go wrong with a good body butter, and this one tops our list of favorites. This thick, rich cream features organic honey, which has natural antimicrobial properties, and organic coconut oil for a mega moisture surge. Argan oil and shea butter are also added for their skin-smoothing benefits. Did we mention that the scent is heavenly?

There are no harsh preservatives, parabens, or GMOs.

4

Desert Essence Detoxifying Sea Salt Body Scrub

This spa-inspired body scrub is a luxurious treat. Detoxifying sea salt and exfoliating almond meal and walnut shells are blended with luscious shea butter, sweet almond, and jojoba oils for smoother, softer skin. There’s also a touch of honey to soothe and moisturize. This product is super-clean with no parabens, sulfates, mineral oil, petroleum, silicone, or other chemical additives.

5

5

Acure Welcome to Skin Wellness Kit

Goodbye, dark undereye circles and puffiness. These soothing, de-puffing undereye hydrogels work like magic to revitalize the eye area. Perfect for the always-stressed and sleepdeprived folks on your list. This cute pouch contains four varieties: Brightening Supergreens, Radically Rejuvenating, Seriously Soothing, and Detox-Depuff Charcoal Lemonade. There are no parabens, sulfate, mineral oil, petroleum, or silicone.

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6

6

Surya Brasil Nail Polish

If you haven’t tried them, all-natural nail polishes are the bomb, ladies. Surya Brasil, a sustainable company from Brazil, makes a line of long-lasting polishes in stunning shades that we love. Certified cruelty-free, vegan, and “7-free” (free of the most commonly used toxins such as formaldehyde, resin, TPHP), the collection is inspired by nature’s vibrant colors and named after exotic animals. Colors shown here are Pavao and Cobra Coral.

7

7

MyChelle Dermaceuticals Sun Shield Clear Stick SPF 50

8

Smart sun protection is essential year-round. This go-anywhere stick makes it easy to care for your skin the natural way. It’s made with zinc oxide, a mineral-based, water-resistant sunscreen (with UVA and UVB protection) that glides on smoothly and dries clear. It’s reef-safe, all-natural, and moisturizing, thanks to the addition of cocoa seed butter, and avocado, jojoba, and vitamin E oils.

8

Annemarie Börlind For Lips

9 10

Everyone loves a good lip balm, right? Skip the drugstore ones and go with this deeply nourishing lip balm. A staff favorite, For Lips is made with soothing shea butter, castor oil, and bisabolol (a cannabis terpene found in German chamomile). It glides on lips and instantly relieves dryness and chapping. Buy several for stocking stuffers (and don’t forget to get one for yourself!).

9

Bulldog Shave Kit for Men

Here’s a gift the men in your life will actually use. Stylish and travel-friendly, this washbag features three skincare essentials: Original Face Wash for fresh, clean skin; Hydrating Shave Gel for a smoother, nick-free shave; and Original Moisturizers, a non-sticky hydration boost. Everything is made with clean, natural ingredients, including aloe vera, camelina oil, and green tea.

10

South of France Hand Washes

These beautiful hand soaps lend a French countryside feel to any room. All soaps from South of France are vegetable-based and triple-milled in the Marseille tradition. They’re made from coconut oil, sustainable palm oil, natural glycerin, and shea butter. The creamy lather leaves your skin feeling clean and soft.

Choose from a variety of scents, including Climbing Wild Rose, Green Tea, and Lavender Fields.

Sherrie Strausfogel is the author of Hawaii’s Spa Experience: Rejuvenating Secrets of the Islands (the first book to feature aromatherapy in its pages). Based in Honolulu, she writes about beauty, spas, health, cuisine, and travel. Her work has appeared in more than 100 magazines, newspapers, guidebooks, and websites.

DECEMBER 2019

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43 10/29/19 11:52 AM

vegCORNER/

TIPS, TRICKS, & RECIPES FOR E A SY PL ANT- BA SED LIVING

Sweet Potato Latkes

These savory-sweet Chanukah latkes are so good that you may give up regular potato ones for good /// RECIPE BY SHERRON GOLDSTEIN HOLIDAY SWEET POTATO LATKES Makes 18 latkes We swapped out regular spuds for sweet potatoes and added ginger for a little kick. The result? Latkes full of savory-sweet goodness.

You can make these in batches and keep them warm in the oven before serving.

2 lbs. sweet potatoes (about 3 medium), peeled and coarsely shredded 2 Tbs. minced fresh ginger, or more to taste 5 scallions, finely chopped 2/3 cup all-purpose gluten-free flour 3/4 tsp. sea salt, or more to taste 1 tsp. freshly ground black pepper 2 large eggs, beaten Vegetable oil, for frying

1. Drain liquid from potatoes (place potatoes in dish towel and wring out excess moisture, if necessary). Combine sweet potatoes, ginger, and scallions in mixing bowl, and set aside. In separate bowl, combine flour, salt, and pepper. Return to mixing bowl, and combine slowly with flour mixture. Fold in eggs. Line baking sheet with 3 layers of paper towels.

2. Heat about 1 cup oil in large, heavy skillet over medium-high heat. Using 1/4 cup measure, scoop latke batter onto skillet to form cakes about ½-inch high and 3 inches round. Flatten with back of spatula, taking care not to crowd skillet.

3. Cook until golden brown on one side, about 4 minutes. Flip, and cook about 3 minutes more. Using spatula, transfer latkes to prepared baking sheet. Keep in 225°F oven if serving later, or serve immediately with sour cream or drained yogurt, if desired.

Per serving: 80 cal; 2g prot; 1.5g total fat (0g sat fat); 15g carb; 20mg chol; 135mg sod; 2g fiber; 2g sugars

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10/25/19 3:22 PM

healthyDISH/

RECIPE MAKEOVERS FULL OF MODERN FL AVOR

Holiday Mushroom Appetizer The health-promoting prowess of walnuts, mushrooms, rosemary, and sage combine to make these veggie bites a welcome guest at holiday festivities /// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC

This is one of those vegetarian dishes that I love to see on the menu when traveling. You just can’t go wrong with nuts and cheese!

In this case, the nuts and cheese are, respectively, walnuts and goat cheese, and I love them both. Goat cheese tastes creamy and fresh, and pairs exquisitely well with crunchy nuts. Season the whole thing with fresh herbs and stuff it into mushrooms, and you’ve got a dish that will never disappoint.

The spices here are two of the four mentioned in one of the most recognizable song lyrics in the world—parsley, sage, rosemary, and thyme. Both rosemary and sage are incredibly rich sources of antioxidants and natural anti-inflammatories.

And let’s not forget shallots. A member of the allium genus that includes onions, leeks, and chives, shallots contain a range of antioxidants and anti-inflammatory compounds, including quercetin, which is also found in apples, onions, and dietary supplements.

Of course, the holidays are all about flavor too. And guests will love the richness of this vegetarian-friendly appetizer, which goes well with almost any holiday meal. Enjoy! —Dr. Jonny

NOTES FROM THE CLEAN FOOD COACH Cremini mushrooms are simply young portobello mushrooms, sometimes called baby bellas. They’re pale brown and firm, and the caps on the freshest ones will cover the gills. If you can’t find cremini mushrooms, you can substitute large white button mushrooms, but they won’t be quite as flavorful.

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Walnut and Goat Cheese Stuffed Mushrooms

Makes 15 stuffed mushrooms For an attractive holiday serving idea, arrange a single layer of fresh cranberries on a platter and top with stuffed mushrooms and other appetizers.

15 large whole cremini mushrooms (about 1 lb.)

1 large shallot, finely chopped Sea salt and freshly ground pepper, to taste 4 oz. chèvre (fresh goat cheese) Scant ¼ cup toasted whole walnuts, finely chopped 2 Tbs. minced fresh thyme 1 Tbs. minced fresh rosemary 1 Tbs. lemon or orange zest, optional

1. Preheat oven to 400°F. Cover baking sheet with parchment paper, and set aside.

2. Brush mushrooms clean, twist off their stems, and reserve. Spray mushroom caps lightly with olive oil, and arrange stem-side-up in prepared baking pan.

Roast 15 minutes.

3. While mushrooms are roasting, finely chop reserved mushroom stems. Heat about 1 Tbs. olive oil in sauté pan over medium heat. Add chopped stems and shallot.

FEATURED INGREDIENT:

Season lightly with sea salt and freshly ground pepper. Sauté 3–5 minutes, until mushrooms have released their liquids and reduced in size. Set aside to cool slightly.

4. In mixing bowl, combine chèvre,

walnuts, thyme, rosemary, and zest, if using. Add cooled stem and shallot mixture, and gently combine all ingredients. When mushrooms have softened in oven, remove and carefully drain any excess liquid.

5. Form generous balls out of goat cheese mixture, and press into the center of each mushroom cap, filling completely and mounding high. Return to oven, 12 minutes or until goat cheese has browned lightly on the top. Arrange on a decorative platter to serve.

Per mushroom: 45 cal; 3g prot; 3g total fat (1g sat fat); 3g carb; 5mg chol; 35mg sod; 1g fiber; 1g sugar

Walnuts

Like fish, walnuts are a brain food, largely because they contain more omega-3 fats than any other nut. It’s not the same type of omega-3 found in fish, but like its fish-based relatives, it’s anti-inflammatory, making it good for both brain and heart. Walnuts contain about 2.5 grams of omega-3 per 1 oz. serving, which isn’t bad. They also contain a similar amount (about 2.5 grams per serving) of monounsaturated fat, which is the same fat found in olive oil.

Please note that all walnuts are not the same. The two most common varieties you’re likely to run into are English walnuts and black walnuts. Black walnuts contain much more monounsaturated fat than their English cousins, but fewer omega-3s. On the other hand, black dried walnuts have a little more protein (6.7 grams) per 1-oz. serving than the English variety (4.3 grams). Both types of walnuts have a nice amount of fiber—just under 2 grams per serving—and roughly the same number of calories.

• DECEMBER 2019

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47 10/29/19 11:55 AM

cookwithSUPPLEMENTS/

E A SY WAYS TO BOOST YOUR NUTRITION

Grain-Free Holiday Crackers Fiber-packed flax and chia seeds shine in this festive, gluten-free appetizer /// BY LISA TURNER

Chia-Rosemary Crackers with Black Olive Hummus Serves 12

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1. Preheat oven to 225°F. Line two large baking sheets with parchment paper.

In medium bowl, combine chia, flax, and water. Stir to mix well. Let stand 15 minutes, stirring once or twice.

2. Add salt, garlic powder, rosemary, and cheese, and mix well. Spread mixture evenly on prepared baking sheet, spreading into thin layer to edges of pan. Bake 1 hour. Remove from oven.

3. Using edges of parchment, lift crack-

ers from baking sheet and carefully flip onto second parchment-covered baking sheet. Peel parchment from top of crackers, and sprinkle with coarse salt, if using. Return to oven. Bake 1 hour more, or until crackers are firm. Remove from oven.

48

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1 cup chia seeds ½ cup flax seeds ng ia to 1¼ cups water Ch nF ax a rm s l F c i 1½ tsp. sea salt O rg a n 1 tsp. garlic powder 3 Tbs. finely minced fresh rosemary ⅔ cup finely grated Parmesan or Asiago cheese Coarse sea salt for sprinkling on crackers 1 cup pitted black olives ¼ cup plus 2 Tbs. olive oil 2 15-oz. cans chickpeas, drained and rinsed ½ cup tahini ¼ cup lemon juice 4 garlic cloves, minced Chopped parsley for garnish

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These grain-free crackers are made with seeds and loaded with fiber. We used rosemary and Parmesan cheese for extra flavor. For a vegan version, swap 2–3 Tbs. nutritional yeast for the cheese.

Or skip the savory herbs and spices, r’s p and add 2 Tbs. coconut sugar for edito ick a sweeter treat. For faster prep, use pre-made hummus and skip roasting the olives. You can also swap roasted red peppers for olives.

4. Score warm crackers into individual

squares and let cool completely before breaking apart. (Alternatively, let crackers cool and break into freeform pieces.)

5. While crackers are cooling, make

roasted olive hummus: Heat oven to 400°F. Toss olives with 2 Tbs. olive oil, spread on baking sheet, and roast 15 minutes.

6. While olives roast, combine chickpeas,

tahini, lemon juice, garlic, and remaining olive oil in food processor. Process until smooth and creamy. Add roasted olives, and pulse 8–10 times, until olives are chopped into small bits. Transfer hummus to medium bowl, and chill 2 hours (if you’re pressed for time, you

can skip the chilling). Arrange crackers on large platter; place bowl of hummus in center. Sprinkle with parsley and serve immediately.

Per bar: 360 cal; 12g prot; 24g total fat (3.5g sat fat); 29g carb; 5mg chol; 610mg sod; 12g fiber; 3g sugar

More at betternutrition.com Visit betternutrition.com and search “flax and chia seeds” for more information, including how these two seeds differ and a recipe for Superfood Nut Butter.

• DECEMBER 2019

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