Better Nutrition Magazine December 2018 by Better Nutrition Magazine

WINE MULLING KITS: The Perfect DIY Gift /// Essential Oils for Your HOLIDAY PARTY

T H E S H O P P I N G M A G A Z I N E F O R N AT U R A L L I V I N G

Festive Delights!

DECEMBER 2018

| betternutrition.com

31 Days of

Giveaways! Enter to Win Supplements, Cookbooks, Gift Cards, & More!

Celebrate the Season with our Persimmon Bundt Cake

HERBS FOR ALL YOUR

WINTER WOES

FATIGUEBUSTING FOODS 5 AMAZING CRANBERRY

BENEFITS HOLIDAY RX WHAT TO TAKE WHEN YOU

OVEREAT P. 30

35 ALL-NATURAL

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H E R B A L S “Our herbals are special because we source ingredients from sustainable organic farms and use an Organic, Non-GMO extraction method without the use of conventional corn alcohol or other harsh chemicals. I’m really proud to share these with you!” Enjoy! Love, Alicia

Alicia Silverstone Actress, New York Times Best-Selling Author, Health Advocate & Co-creator of mykind Organics

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H E R B A L S Real to the Root

The entire line of mykind Organics Herbals is Certified USDA Organic and Non-GMO Project Verified—third-party certifications—ensuring these herbals are clean and grown without toxic pesticides, herbicides or fungicides. We also use a Certified Organic, Non-GMO Verified extraction method so no harsh chemicals or conventional corn alcohol are used. This allows the active compounds in our organic herbs to achieve the desired potency of each unique formula. mykind Organics Herbal Supplements—Real to The Root.

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december2018CONTENTS/

VOLUME 80 | NUMBER 12

Get a healthy dose of collagen with these Beauty-Boosting Brownies with Vanilla Frosting.

30 Did you overeat? Drink too much? Whatever your seasonal woes, we have solutions.

departments

24 31 Days of Giveaways

In the spirit of the season, Better Nutrition is giving the gift of health— including vitamins, herbs, cookbooks, and more—to our readers every day in December.

30 Holiday Rx

From hangovers to tummy aches to shopping stress, the holidays are fraught with health challenges. Take a proactive approach this year with a variety of herbs and nutrients to solve any holiday health problem.

34 ’Tis the Season

Having a hard time finding the perfect gifts for family and friends? We’ve got you covered with this selection of natural products that make perfect stocking stuffers for everyone on your list.

TREND WATCH Pass the Persimmons They don’t get as much press as cranberries, but these tasty seasonal fruits make a great addition to any holiday table.

28 AROMATHERAPY RX Spice Up the

HOT BUYS Winter Wellness Food and supplement products that we’re excited about this month.

40 EATING4HEALTH Eating for Energy

20 CHECK OUT 5 Amazing Cranberry Benefits

From reducing risk of heart disease to protecting teeth and gums, these tiny berries pack a serious health punch.

26 ASK THE NATUROPATHIC DOCTOR Herbs for Cold-Weather Days

Herbal tips and tricks to help you stay well this winter, including the best botanicals for your blood type.

Season with Cinnamon

When used in a diffuser, cinnamon essential oil helps combat negative energy, boost vitality, and more. These 7 foods can help put the pep back in your step.

42 COOK WITH SUPPLEMENTS

A Delicious Way to Use Collagen The key ingredient in bone broth can also make a great dessert, especially in our Beauty-Boosting Brownies with Vanilla Frosting.

44 HEALTHY DISH The Gift that Keeps on Giving

For this year’s holiday season, we’re doing something different: A DIY wine mulling kit!

48 80 YEARS YOUNG Better Nutrition in the 2000s

Paracress is just one of the many herbs that can help keep you well this winter.

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A look back at the South Beach Diet, one of the biggest health trends of the early 2000s.

COVER PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

features

• DECEMBER 2018 10/30/18 6:56 PM

18-AH

When it comes to digestion…

COVER PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

ur o Y

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editor’sNOTE YO U R G U I D E TO N AT U R A L L I V I N G

Goodbye 80, Hello 81 December is the last month of our year-long 80th Anniversary celebration. We’ve had a blast paging through old issues of Better Nutrition and remembering different food fads over the decades—see the last one in our series, “The South Beach Diet,” on p. 48. One of the highlights of this year happened just a few weeks ago. I received an email and photo from Marcia Coty (left), a longtime Better Nutrition reader. “I also turned 80 this year,” she said. “On the front of the magazine, it says 80th Anniversary Issue and EST. 1938. I was also ‘established’ in 1938.” She went on to say, “I look young and healthy for Marcia Coty, shown here holding a copy of my age. I’ve been taking supplements our October issue, is 80 years old—just like since I was 27 when it was ‘crazy’ to do the magazine. Good nutrition and supplements so. I attribute my health to my diet and keep her energized and great attitude. A good sense of humor able to work three days per week, she says. always helps too.” I could feel her positive spirit and sincerity coming through the email. Coty says that she learned about nutrition from Adelle Davis’ groundbreaking book Let’s Get Well, and she started taking vitamins C and E, calcium, and magnesium to fortify her system. As you can see from the photo, Coty’s regimen has worked—she does indeed look “young and healthy” at 80. This story inspired me, as it perfectly captures Better Nutrition’s 80th Anniversary year—a look back at health and nutrition philosophies that have endured over the years. And also a look at what’s on the horizon when it comes to supplements and food. I look forward to continuing to report on the latest natural health news and trends as we head into year 81 of Better Nutrition. Wishing each of you a happy, healthy holiday season!

nbrechka@aimmedia.com

COMING NEXT MONTH

Nicole Brechka Rachel Joyosa Jerry Shaver Elizabeth Fisher James Naples Sherrie Strausfogel Vera Tweed, Helen Gray

Contributing Designer Rachel Pilvinsky

5 Trending Diets—What Works, What Doesn’t We review five of the most popular diets, including Keto and Intermittent Fasting, with the best and worst of each.

Contributing Writers Jeannette Bessinger, CHHC, Jonny Bowden, PhD, CNS, Amy Jirsa, Emily A. Kane, ND, LAc, Chris Mann, Victoria Abbott Ricardi, Melanie St. Ours, Lisa Turner, Neil Zevnik Production Director Patrick Sternkopf Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310-873-6952 Vice President & Managing Andrew Amill Director, HLG AAmill@aimmedia.com Associate Publisher Bernadette Higgins 561-362-3955 bhiggins@aimmedia.com Midwest Ad Manager Donna Diamond Riekenberg 818-271-8956 ddiamond@aimmedia.com West Coast & Mountain Ad Manager Cindy Schofield 310-456-5997 cindyschofield@earthlink.net

6 Fruity Smoothies Big on flavor and relatively low in calories, fresh fruit smoothies are the perfect way to boost your wellness in the New Year.

Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly 800-443-4974, ext. 702 jkelly@aimmedia.com Marketing Director Laureen O’Brien laobrien@aimmedia.com Marketing Designer Judith Nesnadny jnesnadny@aimmedia.com Accounting & Billing Yolanda Campanatto 310-356-2248 ycampanatto@aimmedia.com Marketing Coordinator Carl Kurdziolek 816-216-7663 ckurdziolek@aimmedia.com

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Meet Skullcap Discover the wideranging health benefits (e.g., anxiety, insomnia) of this hardworking herb.

ACTIVE INTEREST MEDIA, INC. AND SUBSIDIARIES Chairman & CEO Andrew W. Clurman Senior Vice President, Treasurer, and CFO Michael Henry Chief Innovation Officer Jonathan Dorn Vice President, IT Nelson Saenz Vice President, People & Places JoAnn Thomas AIM Board Chair Efrem Zimbalist III

Get More at betternutrition.com

Holiday Pear Cranberry Crisp This easy and elegant dessert, made with pears, cranberries, grains, and seeds, is our online-only Recipe of the Month.

Editor in Chief Creative Director Executive Editor Associate Editor Copy Editor Beauty Editor Contributing Editors

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BETTER NUTRITION, ISSN #0405-668X. Vol. 80, 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. © 2018 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. Microfilm copies of BETTER NUTRITION, are available from University Microfilms, 300 N. Zeeb Rd., Ann Arbor, MI 48106. Authorization to photocopy items for internal or personal use of specific clients is granted by Cruz Bay Publishing, provided that the base fee of US $2.25 per copy, per page is paid directly to Copyright Clearance Center (CCC), 222 Rosewood Dr., Danvers, MA 01923 USA. The fee code for users of this Transactional Reporting Service is 0405-668X/1999 $2.25. For those organizations that have been granted a photocopying license by CCC, a separate system of payment has been arranged. Prior to photocopying items for educational classroom use, please contact CCC at 508-750-8400. Organizations or individuals with large quantity photocopy or reprint requirements should call 770-988-9991.

• DECEMBER 2018

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trendWATCH Pass the Persimmons ///BY VICTORIA ABBOTT Richdek Dek in fiber dekand dekvitamins dek dek dek A and dek C, dek these dek little dekgems shine in this RICARDIdelictable, holiday-worthy dessert ///BY VICTORIA ABBOTT RICARDI

Spiced Persimmon Bundt Cake with Yogurt Cream

Serves 16 You can easily make this cake gluten-free with all-purpose gluten-free flour and gluten-free wholegrain pastry flour (try Jovial Foods). For a sugar-free cake, use a 1:1 sugar replacement such as Ellyndale Foods Sugarless Sugar or Xlear Lite&Sweet.

1¼ cups all-purpose organic flour, plus extra for dusting pan 1 large Hachiya persimmon 1 cup organic whole-wheat pastry flour 2 tsp. ground cinnamon 1½ tsp. pumpkin pie spice 1½ tsp. baking powder 1½ tsp. baking soda ¼ tsp. coarse salt ¾ cup organic unsalted butter (1½ sticks) 1½ cups plus 2 Tbs. organic sugar, divided 3 large eggs 1 tsp. vanilla extract 2 cups whole Greek yogurt, divided 2 tsp. confectioners’ sugar

did you know?

Persimmons are at their peak from October through February.

mixture, followed by remaining persimmon purée, and ¼ cup yogurt. Transfer batter to prepared pan, and bake 1 hour, or until toothpick inserted in center of cake comes out clean. Transfer cake to wire rack. Cool in pan 15 minutes. Unmold, and cool completely. Dust with confectioners’ sugar.

6. Whisk together remaining 1¾ cups yogurt and remaining 2 Tbs. sugar in bowl. Serve cake with yogurt cream.

Per serving (1 slice cake with 2 Tbs. yogurt cream): 282 cal; 5g prot; 13g total fat (8g sat fat); 38g carb; 63mg chol; 205mg sod; 2g fiber; 23g sugars

1. Preheat oven to 350°F. Coat Bundt pan with cooking spray; dust with flour.

2. Halve persimmon, and scoop out flesh. Discard skin, and purée flesh until smooth. (You should have 1 cup.)

3. Whisk together flours,

cinnamon, pumpkin pie spice, baking powder, baking soda, and salt in bowl.

4. Beat butter with electric

mixer until light and fluffy. Gradually beat in 1½ cups sugar, and continue to beat 1 minute, or until mixture is fluffy. Beat in eggs one at a time. Beat in vanilla.

5. Reduce mixer speed to very low, and

add half of flour mixture. Add half of persimmon purée, then remaining flour

• DECEMBER 2018

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trendWATCH 56% That’s the percentage of parents who blame electronic devices for their teenagers’ difficulties with sleep, according to the C.S. Mott Children’s Hospital National Poll on Children’s Health at the University of Michigan.

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Omega-3s Linked to Healthy Aging With populations across the world living longer, there is a growing focus on healthy aging— longevity without major chronic diseases and with good physical and mental function. And scientists from Tufts University in Boston have shown that omega-3 fatty acids may be one of the keys to achieving that goal. Their study, published in the British Medical Journal in October, found that higher blood levels of omega-3s are associated with a higher likelihood of healthy aging among older adults. The study analyzed 2,622 people participating in the U.S. Cardiovascular Health study from 1992 to 2015, and broke them into five groups based on their circulating blood levels of the omega-3s EPA and DHA, commonly found in fatty fish and omega-3 supplements. After taking account of a range of other social, economic, and lifestyle factors, the researchers found that the group with the highest levels of seafood-derived EPA were associated with a 24 percent lower risk of unhealthy aging than those with the lowest levels of EPA.

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ORGANIC DIET CUTS CANCER RISK Eating organic can significantly cut your risk of developing cancer, according to a study published in October in JAMA Internal Medicine. French scientists from the Institut National de la Recherche Agronomique (INRA) and other agencies analyzed the diets of 68,946 participants and found a 25 percent decrease in risk of all types of cancer among regular consumers of organic foods, compared to people who eat organic less often. This association was particularly marked in breast cancer among postmenopausal women (34 percent decreased risk) and lymphoma (a staggering 76 percent decreased risk). Other factors that may impact cancer risk, including socio-demographic factors, lifestyles, and family history, did not change the results. Although researchers noted that a causal link between eating organic and decreased cancer risk cannot be established on the basis of this single study, the results suggest that a diet rich in organic foods may limit the incidence of cancer.

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Probiotics Fight BAD BUGS Could a combination of antibiotics and probiotics may be the key in defeating drugresistant bacteria? The answer is “yes,” according to recent research by scientists at the Massachusetts Institute of Technology (MIT). In this laboratory experiment, researchers introduced a combination of BioK+, a supplement containing three strains of Lactobacillus bacteria, and the antibiotic tobramycin to petri dishes containing two strains of drug-resistant bacteria that often infect wounds, and the produced surprising results. “It was quite a drastic effect,” says Ana Jaklenec, one of the lead authors of the study. “It completely eradicated the bacteria.” The key to this dramatic effect may be the delivery system. For the study, scientists encapsulated the probiotics to protect them from the effects of the antibiotic. When the research team tried the same experiment with nonencapsulated probiotics, they were killed by the antibiotics, which allowed the bad bacteria to survive. The study was published in the journal Advanced Materials.

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1/3

According to JAMA Pediatrics, 1/3 of children and adolescents in the United States take dietary supplements, with the use of herbal, nonvitamin, and nonmineral supplements nearly doubling among youth in the past 10 years.

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trendWATCH Mild Exercise Improves Memory

People who include a little yoga or tai chi in their day may be more likely to remember where they put their keys. Researchers at the University of California, Irvine, and Japan’s University of Tsukuba found that even very light workouts can increase the connectivity between parts of the brain responsible for memory formation and storage. Their results were published in Proceedings of the National Academy of Sciences. In a study of 36 healthy young adults, the researchers discovered that a single 10-minute period of mild exertion can yield considerable cognitive benefits. Using high-resolution functional magnetic resonance imaging, the team examined participants’ brains shortly after exercise sessions and saw better connectivity between the hippocampus and cortical areas linked to detailed memory processing. “The hippocampus is critical for the creation of new memories; it’s one of the first regions of the brain to deteriorate as we get older—and much more severely in Alzheimer’s disease,” said project co-leader Michael Yassa. “Improving the function of the hippocampus holds much promise for improving memory in everyday settings.” And a little bit of physical activity can go a long way, Yassa stressed. “It’s encouraging to see more people keeping track of their exercise habits by monitoring the number of steps they’re taking, for example,” he said. “Even short walking breaks throughout the day may have considerable effects on improving memory and cognition.”

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trendWATCH the Passion behind the Product

Heart, Soul, & Cereal After meeting families who couldn’t afford to put food on the table, Megan Shea and Chip Heim started The Soulfull Project, a “buy one, give one” line of hot cereals ///By Neil Zevnik “Visions of sugarplums dancing in their heads.” At this festive time of year, the lucky among us are happily enjoying an array of holiday treats. But the spirit of the season also encourages us to be aware of those less fortunate—especially when it comes to food. Over 40 million Americans are “food insecure,” which is defined by the USDA as “a household-level economic and social condition of limited or uncertain access to adequate food.” This means that almost 13 percent of American households, including 13 million children, have to reduce or skip meals and have little or no access to nutritious provisions. And sometimes, they go an entire day with no food at all. When we see this condition portrayed in Tiny Tim’s family in “A Christmas Carol,” it seems distant and almost charming. But the reality is harsh and injurious, and especially painful during the holidays, awash in societal good cheer.

“Soulfull is about equality,” says Heim, cofounder of The Soulfull Project. “Everyone deserves to have good, wholesome food regardless of [how much money] they make.”

One pair of employees at food giant Campbell Soup Company found themselves moved to make a difference.

It Started with Two Starving Families Megan Shea and Chip Heim were doing market research, visiting homes in Texas to learn about people’s food habits, when they encountered a family uncertain about where to get their next meal. The pair decided to do something about it. But as Shea says, “A year went by, and we had done nothing. Life got in the way.” Then, late one night when they were working at a warehouse in Camden, N.J., a mom and her kids came knocking at the door, asking for food. And Shea and Heim were reminded of their broken promise to help. That night, The Soulfull Project was born.

Hot Breakfast Cereal for All They hit upon the notion of creating and selling healthy hot breakfast cereals that could be a part of a “buy one, give one”

web exclusive recipe! Go to betternutrition.com for this month’s online-only recipe, Holiday Pear Cranberry Crisp, which features The Soulfull Project’s Hearty Grains & Seeds.

model in concert with food banks across the country. For every serving sold, The Soulfull Project donates a serving of their Four Grain cereal to a local food bank where the product was purchased. “Soulfull is about equality,” says Heim. “Everyone deserves to have good, wholesome food regardless of [how much money] they make.” As of last August, The Soulfull Project had donated more than 1 million servings. The cereals are made with non-GMO, clean-label ingredients, and come in a variety of sizes and flavors, including Brown Sugar Pecan Multigrain Cereal and Blueberry Almond Multigrain Cereal. For Shea and Heim, the connection is personal; they are determined to volunteer at all 200 of their food bank partners across the country. “So far we have been to more than 100,”says Shay. “We’ve met the most amazing people. They inspire us and keep us going.” But even that’s not enough. “When you see a parent struggle to feed their children or you meet someone who can’t afford their next meal, we feel like we aren’t moving fast enough. We need to go faster, but we can’t do it alone. We need help and that’s why we called it a ‘project.’ We are all in it together, and together we can make a real difference.” Now that’s the true holiday spirit.

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.

• DECEMBER 2018

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BREATHE

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trendWATCH In the Spotlight:

Nourishing the Home and Body Designer Jennifer Adams, author of Love Coming Home, offers sensible tips for achieving well-being—one room at a time ///By Chris Mann She’s inspired healthier sleep and happier awakenings with her signature Home line of high-quality sheet sets, mattresses, and other resort-worthy products. Now award-winning designer Jennifer Adams shares how even small design tweaks in any room can help us create a wellnessboosting living space in her inviting new book, Love Coming Home: Transform Your Environment. Transform Your Life. “Small changes shift the way we feel in our home. And if we feel better in our home, I think our entire lives improve,” Adams says. “No matter where you are— even a room you are renting, or shared space—when you shift the environment in your home, it helps boost your level of happiness. And really being intentional with a healthy home environment is key.” This is achievable even on a small budget, she adds. “Oftentimes we think if we can’t afford to change the visual, we can’t do anything about our environment, that we’re just stuck with the way it is. But there are so many other elements, like your sense of smell, your sense of touch, your sense of hearing, your intuition—even your food environment with your sense of taste—that play a role in how your home functions. And when you pay attention to all of the elements in your body as they relate to your home, you just don’t have the same agitation level that you might have. And your home becomes a sanctuary and a place where you truly can relax, decompress, celebrate—have every kind of emotion—and feel more supported.”

Why is a mindful eating space vital— and how can we start to create one? The food we take into our bodies affects us. That’s a scientific, medical fact. When we don’t have a designated place to sit and eat mindfully—and we’re standing over the sink or we’re sitting on the sofa with a plate, shoveling food into our mouth—we’re not really being intentional about the food we’re putting into our body. We’re just trying to shove it down and get food into our system. If the only place you have to eat is your sofa or your bed, you can get a stand-up tray or a small end table that doesn’t have to cost a lot of money. It’s a place to put your plate down, and it allows you to balance your utensils and take a pause between bites.

Which, of course, allows you to taste your food and feel full without overeating. Exactly. And if you have a home that has a dining room or a dinette table or a designated table, pay attention to the colors and sounds that are in that room. (Certain colors) and the loud sounds that let you into that room will help you eat fast. Look at the restaurants that are trying to get you in and out, and the environment’s loud and the colors are bright and vibrant. Versus if you’re in a spa where they’re

“No matter where you are— even a room you are renting, or shared space— when you shift the environment in your home, it helps boost your level of happiness,” says Adams.

hardly giving you any food, the music is so soft, and the color tones are very pale and muted, and it causes you to slow down and be intentional with the foods you bring to your body. Also, your ability to control your lighting—by putting a dimmer on your light switch, for example—and having different light sources to illuminate your space helps you create different moods for your eating environment.

How can we keep holiday munchies at a healthy distance in the kitchen? The way we display our food is very important. I have some cheat foods in my home, but I make them special. I don’t have them just sitting on my counter or on my first shelf when I open up where I store my food. I have them in a separate container so that I have to physically open the container versus just reaching my hand into a bag. So I’m mindful in giving myself permission to eat this snack with intention, versus having it readily available so it’s the first thing I grab when I get home.

Chris Mann is a wellness and fitness writer, natural health brand storyteller, entertainment author and journalist, and digital-content producer (ChrisMann.tv). Check out his blog, wellseeingtv.com.

• DECEMBER 2018

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• DECEMBER 2018

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GUIDE TO CUT TING - EDGE SUPPLEMENTS

5 Amazing Cranberry Benefits This seasonal fruit is for more than just holiday merrymaking ///BY VERA TWEED Cranberry extracts and juices have been proven to reduce urinary tract infections among thousands of people, and the American Urological Association recommends them as the first step in reducing recurring UTIs. But the bright red berry offers even more. “The bioactives in cranberry juice, dried cranberries, and a variety of other cranberry sources have been shown to promote an array of beneficial health effects,” says Jeffrey Blumberg, PhD, of the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston. “I believe we’ve only scratched

the surface when it comes to identifying the potential power of the cranberry.” Studies have found that cranberry juice can reduce risk for heart disease, stroke, and diabetes; eradicate harmful gut bugs; enhance the health of teeth and gums; help protect against cancer; and reduce antibiotic overuse and resistance.

1. Reducing Risk for Heart Disease, Stroke, and Diabetes These diseases share underlying risk factors: unhealthy levels of blood pressure, blood sugar, harmful cholesterol, triglycerides, and C-reactive protein, a

THE SPECIAL CRANBERRY QUALITY Berries and other fruits are important sources of PACS (short for proanthocyanidins), a class of antioxidants that are especially beneficial. PACs come in different forms: A-type and B-type. Most berries and fruits contain the B-type, but cranberries are rich in A-type PACs, which prevent harmful bacteria from sticking to urinary tract walls, the intestinal lining, and teeth and gums.

Did You Know? Cranberries, blueberries, and Concord grapes are among the few cultivated fruits native to North America. Cranberries were used by Native Americans as early as 1550 as a food, medicine, and fabric dye.

• DECEMBER 2018

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checkOUT HOW TO BENEFIT CRANBERRY EXTRACTS: To prevent or treat

UTIs, take an extract in tablets or capsules; dosages vary for different extracts. CRANBERRY JUICE: Studies have typically tested 1–2 glasses per day of a juice. To avoid sugar overload, look for a juice sweetened with natural, sugar-free sweeteners, or an unsweetened juice if you like the tart flavor. FRESH, DRIED, OR FREEZE-DRIED CRANBERRIES: All contain beneficial antioxidants

and are a healthy addition to any diet.

marker of inflammation. Researchers at the United States Department of Agriculture tested the effects of a low-calorie cranberry juice and found that it improved all these markers. In a group of 56 men and women with an average age of 50, half drank an 8-ounce glass of cranberry juice twice daily, and the other half drank a placebo beverage. After 8 weeks, all the health markers improved in those drinking cranberry juice. Other studies have found similar results.

2. Eradicating Harmful Gut Bugs Cell and animal studies show that cranberry prevents harmful bacteria from attaching to the walls of the stomach and intestines, reducing the odds of infection and making it easier for the bugs to be eliminated. Human studies have found that cranberry juice can help to reduce or eliminate infection with H. pylori, which can lead to peptic ulcers, gastritis, or stomach inflammation.

3. Protecting Teeth and Gums Cranberry prevents harmful bacteria in the mouth from sticking to teeth and

gums. Researchers in India formulated a special cranberry mouthwash for use in a study and found that it was as effective in fighting bacteria as a strong antibacterial mouthwash. But so far, this type of cranberry mouthwash has not been developed as a consumer product, and rinsing your mouth with cranberry juice isn’t recommended because its acidity can damage tooth enamel.

4. Preventing Cancer Cell and animal studies have found that cranberry extracts and powders reduce inflammation and can help to prevent or reduce growth of various types of cancers, including cancers of the breast, cervix, ovary, colon, esophagus, prostate, brain, liver, lung, mouth, rectum, and stomach, as well as leukemia, lymphoma, and melanoma.

5. Reducing UTIs and Antibiotic Resistance It’s estimated that at least 40 percent of women and 12 percent of men will experience a UTI at least once in their lives. When antibiotics are routinely used to treat these infection, antibiotic resistance becomes a very real danger. Currently, at

least 2 million Americans are infected with antibiotic-resistant bacteria, which means that even minor infections can lead to complications. Using cranberry extracts or juices to prevent and treat UTIs can help to reduce antibiotic resistance. Angelo Luis, PhD, one of a group of researchers who reviewed cranberry research covering nearly 5,000 people, puts it this way: “Our investigation supports that cranberry products can be a powerful tool to fight off frequent UTIs.”

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• DECEMBER 2018

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asktheNATUROPATHICdoctor/

ANSWERS TO YOUR HE ALTH QUESTIONS

Herbs for Cold-Weather Days Do you get sick more during the winter months? Here’s how to use herbs to stay well all season ///BY EMILY A. KANE, ND, LAc

: I get sick every winter

with a cold or flu. Why is this, and what herbs should I take to avoid it? —Sue P., La Mirada, Calif.

It’s true that we’re simply more vulnerable to contagious illness during the colder days and longer nights of winter. Cold winds can literally drive pathogens into your system, so bundle up. Warm hats, scarves, and gloves can really help, and so can warming herbs such as ginger, cumin, cinnamon, and the whole range of peppers (cayenne, paprika, etc.). I love fresh, hot lemonade with ginger and a tiny pinch of cayenne as a winter tonic.

Bitters Boost Immune Health Keeping your gut and your immune system in top shape can also help ward off winter woes. My favorite plant medicines for a healthy digestive tract are “bitters.” These potent herbs stimulate digestive secretions, thus enhancing the breakdown

of food into fundamental units (amino acids, simple sugars, and essential fatty acids) to allow for optimal absorption. A classic bitters formula would contain about 50 percent gentian (Gentiana lutea), which works by directly stimulating the production of saliva and gastric juices. Even small doses gently stimulate peristalsis (rhythmic contraction of the colon to trigger evacuation of the previous meal’s waste) without speeding up the passage of food through the tract. In addition to gentian, a good bitters formula might contain about 20 percent anise (Pimpinella anisum) and 20 percent ginger (Zingiber officinale). For a sweeter bitter, fennel (Foeniculum vulgare) is a good addition. And if your GI tract is irritated, add slippery elm (Ulmus rubra). Take one dropperful or about ½ tsp. before all main meals.

Top Antiviral Herbs Some of my favorite immune support herbs contain antivirals, because viral

A lesser-known, but potent, antiviral herb, paracress is a key ingredient in immune tonics.

Emily A. Kane, ND, LAc, has a private naturopathic practice in Juneau, Alaska, where she lives with her husband and daughter. She is the author of two books on natural health, including Managing Menopause Naturally. Visit her online at dremilykane.com.

illness is so prevalent and difficult to treat. Viruses get inside our cells and can mess with DNA and mitochondrial functions (where our energy is produced). An antiviral/immune tonic might contain echinacea, St. John’s wort, osha, cedar leaf (Thuja occidentalis), and paracress (Spilanthes acmella), a lesser-known, but potent, antiviral herb. Look for equal parts in a tincture or glycerite, and take 2 tsp. daily for health maintenance or 2 Tbs. twice daily for acute viral illness.

Best Herbs by Blood Type Therapeutic herbs that can be made into beverages or incorporated into cooking will go a long way to keeping you free of colds, flu, and aches this winter. For blood type O, sea veggies are particularly beneficial— for both their mineral content and their ability to bind lectins (especially wheat and other grain lectins, which tend to drag down the O immune system). Dulse is a superfood for type Os. You can often find it pulverized in a shaker jar all ready to sprinkle on all your savory meals or even at the top of a smoothie. Carob and curry are also beneficial condiments for Os. Blood type As can trend a bit nervous and tend to have low stomach acid, so eating slowly and chewing your food well is essential. Herbal medicines to help type As manage day-to-day stress include Siberian ginseng (Eleutherococcus senticosus), ashwagandha (Withania somnifera), holy basil (Ocimum sanctum), and ginkgo (Ginkgo biloba). Explore these herbal medicines in tea or tinctures and find one, or a combination, that works for you. Type As also benefit

• DECEMBER 2018

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greatly from green tea (don’t overbrew, 30–60 seconds max) and aloe juice. Both will soothe the intestinal tract and help prevent potential infections from getting deeper into the body. Blood type Bs tend to internalize stress and can benefit from long-term strategies to reduce a tendency to produce high cortisol levels. Like As, they benefit from adaptogens such as ginseng, ashwagandha, and holy basil. Licorice is a wonderful herbal medicine and adrenal support for type Bs, who also benefit from Bacopa monniera leaf extract, which provides antioxidant support for the brain and nervous system. Neurochemical balance for type ABs (the most modern blood type) is enhanced by rhodiola species readily found in capsule form, and B vitamins (especially important for vegetarian

ABs), including folate (not the synthetic folic acid). Kitchen medicine for ABs includes curry and parsley.

licorice, and echinacea. One caveat: Echinacea isn’t great for blood type Os. If you have type O blood, opt for larch arabinogalactan as your go-to immune Use Herbs Long-Term tonic instead. All blood types can benefit If you are using an herbal from using herbal medicines medicine to prevent illness, regularly. The longer you or maintain health, use take herbal medicine, as directed. If you’re the more it will protect treating an illness, double The effects of herbal medicines build up over your immune and the suggested dose for time, so the longer you nervous systems. Medicinal 3–10 days until resolution. take them, the better they work. mushrooms are highly While herbal medicines beneficial, especially as may take a bit longer than water (not alcohol) extracts: pharmaceuticals to manifest cordyceps, reishi, maitake, and turkey results (maybe 10–14 days of taking 1 tsp. of tincture or 1 cup strong tea daily), tail have been shown to improve NK they don’t produce the unwanted side (natural killer cell) function. effects commonly associated with drugs. My all-time favorite herbal medicines for long-term use (teas, tinctures, or Do you have a question for Dr. Kane? Email it to editorial@ glycerites) remain ginseng, astragalus, betternutrition.com with “Ask the ND” in the subject line.

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aromatherapyRx/

IMPROVE YOUR LIFE WITH ESSENTIAL OIL S

Spice Up the Season with Cinnamon

Use cinnamon essential oil to lower high blood sugar, boost mental and physical energy—and so much more ///BY AMY JIRSA For me, no other scent induces a greater bout of seasonal nostalgia than cinnamon (Cinnamomum cassia). Whether I’m doing a little holiday baking, steeping cinnamon tea, or simmering a few sticks on the stove top to instill a warm atmosphere on a damp winter day, I’m instantly brought back to childhood and all that cheery, warm holiday fuzziness. Cinnamon essential oil is known to have many therapeutic properties, including antibacterial, antifungal, antimicrobial, astringent, carminative, cooling, and stimulating. It also helps enhance digestion, particularly if you need help digesting heavy foods. Here are few ways to heal your mind and body with cinnamon.

For the Mind: Cinnamon flower essence will help you express yourself creatively and with ease by bringing those latent expressive abilities, so often lost with childhood, to the forefront of your daily life. The added bonus? By feeling and expressing your emotions, you are “unpacking” your emotional baggage and leaving the bags behind. You can take cinnamon flower essence over a period of time, as you slowly begin to let go of old patterns and states of emotional disease. Or take it before making a big presentation, walking up on stage, speaking in public, or showing up at a family gathering or party (especially if you’re an introvert like me).

For the Body: Cinnamon helps digestion and prevents flatulence, bloating, heartburn, and nausea. Since it helps stabilize blood sugar and

Did You Know? Adding cinnamon oil to your sunscreen or lotion can help prevent insect bites.

appetite, warming and stimulating the whole digestive system, it’s a great herb for supporting weight loss and a powerful ally if you’re dealing with type 2 diabetes. Cinnamon’s antibacterial, antimicrobial, and antifungal properties make it a wonderful addition to many cold and flu remedies, including essential oil blends. When mixed with a carrier oil, the essential oil cinnamon is warming and healing for strained muscles, fungal infections, and cuts and scrapes.

ELECTRIC AIR PARTY BLEND This blend is great to run during parties, events, and general activities around your home or workplace. It contains essential oils that, when they permeate the air, are reported to provide vitality to everyone around with their generally stimulating properties. You don’t want a crowd of exhausted people trying to get the night over with! Turn it into a party with these awesome oils.

DIY Cinnamon Tea

Yield: 1 Application

I like to simmer up a big quart jar of cinnamon tea and keep it in the fridge for ease of access. Pour 4 cups water into a small saucepan and add 4 good-quality (organic) cinnamon sticks. Cover and simmer for 10 minutes, then doctor with stevia (a sweetener that won’t affect your blood sugar), unsweetened nutmilk or soymilk, and a dash of vanilla. If you battle high blood sugar, drink this tea 20 minutes after your meal. And if you battle low blood sugar (hypoglycemia), drink it throughout the day on an empty stomach.

7 drops bergamot oil 2 drops cinnamon oil 2 drops lemongrass oil Water Most diffusers come with directions for using essential oils. Add the manufacturer’s recommended amount of water and the oils to the diffuser and run it several times during the day to produce the desired effect. Excerpted from Essential Oils for Healing by Vannoy Gentles Fite

• DECEMBER 2018

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MAY 2018

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HolidayRx By Lisa Turner

Say no to seasonal woes, with these natural solutions 30

â&#x20AC;¢ DECEMBER 2018

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Hangovers, headaches, and holiday stress: no one’s completely immune to the season’s biggest bummers. Get prepared this year with herbs and supplements to solve any holiday health problem. Designate a drawer or corner of a cabinet—or, if you’re traveling, buy a cosmetics bag or fishing tackle box, and organize smaller servings into zippered snack bags.

BELLY BLUES. The causes: Deep-fried turkey, bacon-wrapped everything, oversized portions, and the almost-complete absence of fiber in holiday fare. Happy holiday solutions: ❱ DIGESTIVE ENZYMES. Look for a blend that contains a spectrum of enzymes, especially amylase, protease, and lipase. If you’re sensitive to beans, choose one that has alpha-

❱

galactosidase; for dairy, look for enzymes with lactase. GINGER. For nausea, as little as ¼ tsp. can reduce symptoms by 40 percent. Stock up on ginger tea or capsules. Or try candied ginger for fast digestive relief: soak in a jar of water to remove excess sugar, then drain, rinse, and store in the fridge. BITTERS. To improve digestion, lessen gas, prevent constipation, and curb sugar cravings, look for blends

❱

that contain angelica root, manna, rhubarb, aloe, dandelion, burdock, orange peel, and other herbs, and take a dropperful or a swig right after eating. HEARTBURN REMEDIES. To take the burn out of a heavy meal, choose teas with a combination of ginger, licorice, slippery elm, fennel, or marshmallow. If you know you’re prone to reflux, look for capsules or tablets designed to protect the esophagus. DECEMBER 2018

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CUTS, BURNS, AND BOO-BOOS. The causes: Holiday baking burns, chopping onions in a hurry, icy sidewalks, and glass ornaments that break when you look at them the wrong way. Plus, you forgot the sun still shines (and burns) when you’re snowboarding. Happy holiday solutions: ❱ ALOE VERA. Look for topical gels or ointments with at least 99 percent aloe vera gel to ease the pain from burns or sunburn, and help prevent scarring. ❱ ARNICA. For bruises and falls, or aches and pains after a strenuous ski weekend, rub arnica gel into all affected areas. Add homeopathic arnica tablets or pellets for extra relief. ❱ SUNSCREEN. Look for one with titanium dioxide and zinc oxide as the primary ingredients, and steer clear of oxybenzone, octinoxate, or avobenzone, For added protection, choose foundations, eye creams, lip balms, powders, and lotions that contain natural sunscreens, and buy small sizes to tuck into travel kits.

HEADACHES.

Turmeric, Cayenne, and Lemon Shot

Turmeric Paste

This simple shot clears the fog of a hangover, relieves pain, and supplies your liver with the nutrients it needs to detoxify your blood. Avoid if you have gastroesophageal reflux disease (GERD) or are taking blood thinners. Recipe excerpted from The Simple Guide to Natural Health by Melanie St. Ours

¼ cup turmeric powder ½ tsp. ground black pepper ½ cup water

Makes about ⅓ cup

Serves 1

1 clove garlic, peeled ½ tsp. Turmeric Paste (see recipe below) Juice of 1 lemon ⅛ tsp. cayenne pepper 1 Tbs. apple cider vinegar 1 knob fresh ginger root, peeled and sliced

Combine all ingredients in small pot, and heat over medium-low heat. Whisk or stir until mixture forms a very thick paste, about 5 minutes. Transfer to glass jar, and store in refrigerator up to 2 weeks. To use, take ¼ tsp. twice per day, or incorporate into another recipe. Per Serving: 5 cal; 0g prot; 0g total fat (0g sat fat); 1g carb; 0mg chol; 0mg sod; 0g fiber; 0g sugar

1. Combine all ingredients in high-speed blender. Blend on high 1–2 minutes, until smooth. If your blender is too large to effectively blend this small volume of ingredients, double the recipe or add ½ cup water to dilute.

2. Pour into shot glass, and drink immediately. It will be sour, strong, and spicy! Follow with plenty of water. Per Serving: 25 cal; 0g prot; 0g total fat (0g sat fat); 6g carb; 0mg chol; 0mg sod; 0g fiber; 1g sugar

The causes: High-octane eggnog, the open bar at the cocktail party, a houseful of relatives who’ve turned the volume up to migraine-inducing levels, dehydration (coffee doesn’t count toward your eight glasses per day of water). Happy holiday solutions: ❱ HANGOVER CURES. Choose a combination formula designed to replenish nutrients depleted during a bout of holiday cheer. Look for those with B vitamins, N-acetyl cysteine, antioxidants, and herbs traditionally used for hangovers. Wash them down with lots of water to curb dehydration. ❱ BUTTERBUR. Studies show that this herb can reduce the incidence of migraines by as much as 50 percent. Choose tablets, capsules, or tinctures labeled “PA free,” meaning they don’t contain compounds called pyrrolizidine alkaloids, which can harm the liver.

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❱ WHITE WILLOW BARK. It’s rich in a

compound called salicin, a chemical that’s similar to acetylsalicylic acid, the active ingredient in aspirin. Look for it in tablets, tinctures, or as a powdered herb; if you’re allergic to aspirin, check with your doctor before using.

COLDS AND FLU. The causes: Airline travel, a stressburdened immune system, or lack of sunshine (i.e., vitamin D). Plus, everyone’s sneezing in your face. Happy holiday solutions: ❱ OSCILLOCOCCINUM. This homeopathic remedy is highly effective, but safe enough for children. Several studies show that it can decrease the severity and duration of flu-related symptoms within 48 hours. Take it at the very first sign of illness for maximum results. ❱ ZINC. It’s essential for immune cell function, and even mild deficiencies can suppress your body’s defenses. Studies show that 70 mg per day taken within 24 hours of the onset of symptoms can alleviate cough, sore throat, and fever. ❱ COUGH REMEDIES. Cough syrups made with standardized elderberry extract also have anti-inflammatory and antiviral

effects. Stock up on lozenges made with elderberry, zinc, and slippery elm to soothe irritated throat membranes.

ALLIGATOR SKIN. The causes: Cold weather, dry indoor heating, too-hot baths, itchy wool clothing, and a diet that’s based primarily on latkes and peppermint bark. Happy holiday solutions: ❱ MORINGA OIL. It’s high in fatty acids and nutrients to heal itchy, dry skin fast. Bonus: it also contains analgesic compounds that ease pain and inflammation, and can be used for burns and rashes. Apply directly to skin, or add to a warm (not hot) bath for soaking. ❱ COLLAGEN. Studies show that it improves skin moisture and elasticity

❱

(plus, it’s great for dry winter hair). Look for hydrolyzed collagen in capsules, gummies, and concentrated elixirs, or add a scoop of collagen powder to morning smoothies. [See our recipe for collagen brownies on p. 42.] SUPER-RICH CREAMS. Set aside your normal lotion, and invest in a heavyduty cream, salve, or balm. Look for products with ingredients like neem, calendula, rose, green tea, vitamin E, and plant oils to seal moisture into skin, soothe itching, and heal inflammation.

STRESS. The problem: Last-minute holiday shopping, money worries, disrupted sleep, and way too many late-night parties. Happy holiday solutions: ❱ ASHWAGANDHA. This powerful adaptogen supports the body’s natural ability to handle holiday stress. Studies show that it can decrease tension and anxiety by as much as 57 percent. Look for it as a standardized extract in capsules or tinctures. ❱ VALERIAN. To reduce stress and tension and promote calm, valerian may be as effective as diazepam, a pharmaceutical used for anxiety. Look for it in tinctures or capsules, or choose a combination formula or tea that includes other stressbusting herbs such as passionflower, lemon balm, or hops. ❱ MELATONIN. If stress is keeping you up at night, melatonin can help. Studies show that 1–3 mg significantly increases sleep time and quality. It’s especially useful for normalizing sleep after airline travel. Look for it as a sublingual for enhanced absorption and availability. DECEMBER 2018

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’Tis theSeason 35 All-Natural Stocking Stuffers BY LISA TURNER

kip the cheap candles and drug store candy; these all-natural mini-gifts will make everyone happy on Christmas morning. Small and affordable, they’re perfect for Hanukkah, as well. Stuff your stockings better this year with these tiny treasures guaranteed to delight everyone on your list.

KOR SHOTS Black Magic. This tangy, tasty shot of activated charcoal blended with ginger, lemon juice, and coconut water sweeps away toxins from too much merrymaking. Pair it with KOR SHOTS Wellness Ginger to soothe tummy trouble brought on by holiday overindulgence.

Jet Zone Jet Lag Prevention. This homeopathic jet lag remedy makes travel easier for everyone. It’s gentle enough for little kids, and comes in a convenient portable size to slip into carry-ons.

Mineral Fusion Berried Gem Nail Polish. Sparkly and glamorous, this chemical-free nail color is perfect for New Year’s parties. Add a bottle of Mineral Fusion’s Confetti polish for an even bolder statement.

Himalaya PartySmart. This combination of grape extract, andrographis, chicory, amla, and other herbs prevents post-party pain and regrets. The box slips easily into a jacket pocket or evening purse.

Every Man Jack Sandalwood Body Bar. The guys on your list will love its light-but-earthy scent, with no chemicals or artificial fragrances. Pair it with mini sizes of Every Man Jack deodorant and face wash.

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The Republic of Tea Single Sips. Add these 6 powdered mixes to cold or hot water for an instant healing beverage. Choose from Apple Cider Vinegar, made with cleansing apple cider vinegar crystals, cranberry, and hibiscus; Turmeric, a spicy blend featuring turmeric, ginger, vanilla, cinnamon, and monk fruit; and Daily Greens (not shown), with revitalizing matcha, moringa, spirulina, and chlorella.

WishGarden Herbs Emotional Ally. When too many houseguests and holiday festivities leave nerves frazzled, a quick spray of this small-sized herbal potion brings instant balance.

Dr. Tung’s Snap-on Toothbrush Sanitizers. These antibacterial discs infused with pure essential oils snap onto any toothbrush to protect against pathogens. Perfect for travel or everyday use to ward off winter germs.

Lily’s Sweets Artisanal Chocolate Bark Salted Almond. This Fair Trade, salty-chocolate bark is sweetened with stevia for a break from the holiday sugar-fest. Pair it with Lily’s Coconut, Crispy Rice, or Blood Orange chocolate bars.

Zuzu Sazerac Luxe Lipstick. The peachy-gold color from natural minerals is perfect for beach-bound sisters or moms. Add a tube of Vegas, a shimmery copper, for New Year’s fetes.

Good Day Kids Probiotic Chocolate. A smart alternative to candy, these stocking-sized mini chocolate treats are infused with tummy-soothing probiotics and colored with fruits and vegetables, –not chemicals.

Ancient Nutrition Bone Broth Protein bars. These non-GMO, gluten-free bars feature 15 gm of protein from bone broth and grass-fed whey. Pick from two flavors: Salted Chocolate Almond and Peanut Butter Chocolate Chip.

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Eclectic Earth Cumberland Earrings. These super-affordable, handmade earrings feature patinated bronze filigree leaves and gold-plated pinecone charms. And the company’s mission to provide jobs for people with disabilities, refugee families, and retirees is sure to delight the socially conscious on your list.

Kiss My Face Sport Hot Spots. For snowboarding teens or skiing spouses, this mess-free tube slips easily into a parka pocket and offers natural sun protection for lips, nose, cheeks, and ears.

Kuli Kuli Moringa Vegetable Powder. Because no one eats enough veggies during the holidays. One portable packet contains the equivalent of two cups of concentrated greens.

ShiKai Borage Therapy Hand Cream. This 16 ultra-moisturizing cream combats chronic dry skin, itching, and redness. The key ingredient is borage oil, a rich source of skin-soothing omega-6 oils.

Alaffia Pumpkin Spice & Everything Nice Home Fragrance. A little spritz freshens the air and adds a cozy holiday ambiance to your home (or office … or car). The scent is reminiscent of pumpkin pie, with notes of nutmeg, clove, and vanilla.

NOW Solutions Let There Be Peace & Quiet. Escape from stress with the help of soothing essential oils. Lavender, peppermint, eucalyptus, and a calming Peaceful Sleep blend are combined in a gift-friendly four-pack for total stress relief.

Nuun Electrolytes. Perfect for your favorite athlete, this on-the-go tube of drink mix tablets hydrates and energizes with electrolytes. Sweetened with monk fruit and stevia, it’s a low-sugar alternative to energy drinks. Pick from three flavors.

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The Seaweed Bath Co. Hydrating Seaweed Bath. When the ocean’s too far away, these single-use, seaweed-infused bath salts detoxify, hydrate, and replenish with the bounty of the ocean.

Gaiam Toeless Yoga Socks. Keep feet warm on chilly mornings with toeless socks that leave digits free and add grip, not slip. Pair them with Gaiam Grippy Yoga Gloves.

Imagine Jewelry Herkimer and Copper Necklace. Made with cruelty-free Herkimer “diamonds” woven into copper, this simple, elegant line of jewelry supports sustainable incomes for disadvantaged communities.

Burt’s Bees Men’s Shave Cream. Linden extract and calendula calm skin before shaving, with a clean, manly scent. Pair it with a Preserve Triple Razor, made with recycled and recyclable plastic.

EO Lavender Hand Sanitizer. Made with 26 lavender essential oil and infused with echinacea, this chemical-free spray in a compact size is ideal for moms, kids, and holiday travelers.

Spry Natural Bubble Gum. This sugar-free chewing gum is sweetened with cavity-preventing xylitol to keep teeth healthy and strong. Also available in Cinnamon, Spearmint, and Green Tea for the gumchewing folks on your list.

Epic Wild Boar Bars. For your favorite Paleo eater who’s bored with beef jerky, these sustainably sourced bars are made with wild boar, bacon, and cranberry. Other options include bison, venison, turkey, and wild salmon.

ChicoBag Travel Zip pouches. These eco-friendly, portable pouches come in packs of three, in four different designs/colors (shown here: Midnight Swells). Slim and stylish, they hold everything from cell phones to passports to makeup and toiletries.

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Alter Eco Dark Chocolate Sea Salt Truffles. There is something special about these rich, silky truffles. They are made with Ecuadorian chocolate and health-boosting coconut oil. Other flavors include Salted Caramel and Mint Creme.

ICU Eyewear. These eco-friendly sunglasses are made from reclaimed plastic, recycled metal, and sustainable bamboo. Available in a variety of styles, they’re perfect for skiers or beach-bound travelers.

Natural Factors TravelBiotic. For the travelers on your list, this shelfstable probiotic features a proprietary room-temperature stable strain of Bifidobacterium longum. It is one of the world’s most researched and effective probiotic strains.

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EOS Lip Balm. This superhydrating smoother, made with plant oils and antioxidants, comes in a compact round ball to protect lips from winter chapping and cracking.

Mushroom Wisdom Maitake “EZ” Spray. Perfect for cold and flu season, this onthe-go spray fortifies the immune system against bugs with the help of maitake mushroom.

Acure Organic Dry Shampoo. Perfect for travelers and busy moms, this light, fast-acting powder absorbs oil and removes grime without water. Made with plant-based, organic ingredients.

Andalou Naturals Brightening Get Started Kit. Give someone the gift of glowing skin with this natural beauty find. The kit contains Meyer Lemon Creamy Cleanser, Clementine + C Illuminating Toner, Pumpkin Honey Glycolic Mask, Probiotic + C Renewal Cream, and Purple Carrot + C Luminous Night Cream.

GoodLight Fig Grapefruit Candle. Made with palm wax, cotton wicks, and essential oils, this travel-friendly candle comes in a little tin with a lid for portable, moodenhancing light.

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phospholipids from sunflower lecithin that help vitamin transport across your gut membrane to its target organs and cells for optimal absorption and benefits.*

Available in fine health food stores or visit shop.mercola.com and order today! *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.

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eating4HEALTH/

FOODS & ME ALS THAT HE AL

Eating for Energy

Seven fatigue-busting foods for all-day stamina ///BY LISA TURNER

Coffee contains caffeine, which can boost physical energy and enhance stamina, performance, strength, and power. Studies show that moderate doses of caffeine also improve fatigue, sleepiness, alertness, and overall cognitive function. Just don't overdo it: too much caffeine can interfere with sleep and lead to next-day fatigue. Try this: Add a teaspoon of instant espresso to vanilla-flavored Greek yogurt for an energizing snack; grind coffee beans and cacao nibs in a coffee grinder for a mocha-infused morning pour-over; mix coffee, chia seeds, raw honey, and coconut milk, and refrigerate overnight for a fiber-rich, on-the-go breakfast. Peanut butter is high in the amino acid tyrosine, a precursor of dopamine and norepinephrine, neurotransmitters that promote alertness, drive, and motivation. Some studies show that people with chronic fatigue syndrome have low levels of tyrosine. The protein and healthy fats in peanuts keep blood sugar levels stable and prevent fatigue, and peanuts are also high in magnesium and energy-boosting B vitamins. Try this: Purée peanut butter with almond milk and cocoa powder, then freeze in an ice cream maker; mix peanut butter with Thai red curry paste, lime juice, scallions, and black sesame seeds, and toss with cooked rice noodles; spread unsweetened peanut butter on whole-grain toast, then layer with arugula, basil, and shaved Asiago cheese.

Eggs are packed with protein to increase the brain's production of norepinephrine and dopamine, chemical messengers that promote alertness and activity. Studies show that protein-rich meals are arousing, improving reaction time and increasing vigilance. Try this: Whisk eggs with chopped spinach, sliced red peppers, red onions, and sharp cheese, and bake in muffin tins; top grilled escarole and radicchio with soft-poached eggs; mix eggs with vanilla protein powder and cook in a waffle iron. Celery is extremely high in water to prevent dehydration, which can sap energy fast. In one study, women who were slightly dehydrated reported increased fatigue and inertia, with a decrease in vigor. Other studies show that even mild dehydration can increase tiredness and impair attention and memory. Try this: Juice celery, cucumbers, green apples, and ginger for an energy-boosting tonic; thinly slice celery stalks on the diagonal, then toss with radishes, scallions, cilantro, peanuts, lime juice, and olive oil; cook celery, shallots, and potatoes in broth and purée until smooth for a hydrating, hot-or-cold soup. Chard is rich in magnesium, which plays a central role in cellular energy production. Most people are low in magnesium, which can impact physical stamina and lead to fatigue. Spinach, beet greens, pinto beans, almonds, and sesame seeds are other great sources of magnesium. Try this: Combine thinly shredded chard, red cabbage, and Brussels sprouts with toasted almonds and top with honeymustard dressing; sauté chopped chard

in olive oil with cherry tomatoes, black olives, and garlic, then toss with wholegrain pasta; blend chard leaves with frozen blueberries, almond milk, and bananas for an energizing smoothie. Potatoes are packed with potassium, which is critical to brain function—low levels can interrupt electrical signals in the brain, causing fatigue and weakness. Potatoes are also rich in B vitamins, essential for the production of ATP (adenosine triphosphate), the form of energy your body uses. Other potassium-rich foods include beet greens, pinto beans, soybeans, chard, and spinach. Try this: Sauté shredded potatoes with leeks, spinach, garlic, and cooked pinto beans; cook chopped potatoes and chard in broth, then purée into a creamy soup; toss cooked potatoes with Greek yogurt, minced red onions, celery, dill, and a little Dijon mustard. Oatmeal is rich in complex carbs, the primary source of energy for the body, and fiber, which can prevent blood sugar fluctuations that lead to fatigue. Studies show that carbohydrates enhance brain wave frequencies known to be associated with attention and arousal, and also facilitate the uptake of tyrosine into the brain for more energy. Try this: Soak rolled oats and flax seeds in almond milk overnight, then top with chopped pistachios and dried cranberries; cook oat groats in broth and add sautéed mushrooms, onions, and almonds; stir shredded cheese, minced kale, and sliced scallions into oatmeal for a savory breakfast alternative. 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.

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PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

Tired of being tired? The answer may be on your plate. Try these seven foods to enhance muscle energy, clear brain fog, and put more pep in your step.

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

No-Bake Peanut-Mocha Energy Bars Makes 6–8 bars

These easy-to-make bars are a power-packed snack for late-afternoon energy slumps or a quick eye-opening breakfast (your morning coffee’s mixed right in). The peanut butter and oats provide lasting stamina, and coffee and chocolate add caffeine for a quick pickme-up. Other energy-boosting add-ins to try: MCT oil, maca powder, L-tyrosine powder, or ginseng powder. 1 cup quick oats ½ cup creamy or crunchy peanut butter 3 Tbs. honey 2 Tbs. instant espresso powder 2 Tbs. cocoa powder 2 Tbs. cacao nibs or mini chocolate chips 1 tsp. vanilla extract ¼ tsp. salt

1. Cut sheet of parchment to fit bottom

and two sides of 8-inch-square pan with edges hanging over. Set aside.

2. In large bowl, combine oats, peanut

butter, honey, espresso, cocoa powder, cacao nibs or chocolate chips, vanilla, and salt. Stir to mix well.

3. Press mixture firmly into bottom of pan. Freeze 30 minutes to 1 hour. Using parchment overhang, lift bars from pan. Cut into squares. Serve immediately, or pack in individual snack-sized bags and freeze for easy transport.

Per bar: 250 cal; 8g prot; 14g total fat (3.5g sat fat); 26g carb; 0mg chol; 190mg sod; 4g fiber; 11g sugar DECEMBER 2018

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cookwithSUPPLEMENTS/

E A SY WAYS TO BOOST YOUR NUTRITION

A Delicious Way to Use Collagen Collagen powder turns these rich, gluten-free brownies into the ultimate beauty food r’s p edito ick

Makes 12 Brownies Recipe adapted with permission from Youtheory (youtheory.com)

12 ripe avocados (about 6 oz. each), peeled, pitted, and chopped ½ cup maple syrup ¼ cup coconut sugar 2 large eggs ½ cup raw cacao powder 3 scoops collagen powder (We like Youtheory Collagen Powder.) ½ cup almond flour ½ tsp. baking powder ¼ tsp. fine sea salt 1 tsp. vanilla extract 1 tsp. instant coffee, optional ⅓ cup mini chocolate chips Crushed freeze-dried raspberries, cacao nibs, toasted coconut, optional

2. Transfer batter to baking

FROSTING: ½ cup coconut butter 2 Tbs. full-fat coconut milk 2 Tbs. maple syrup 1 tsp. vanilla extract Pinch sea salt

1. Preheat oven to 350°F. Grease

pan. Bake until just set in middle, 25–30 minutes. Let cool in pan on a wire rack, then cover and refrigerate at least 1 hour.

Yo u

th e

8-inch square baking pan. In food processor, combine avocados, maple syrup, and coconut sugar, and blend until smooth. Add eggs, and pulse to blend. Add cacao, collagen powder, almond flour, baking powder, baking soda, salt, vanilla, and instant coffee (if using). Blend until well combined and smooth. Add chocolate chips, and swirl in with a spatula.

3. To make frosting: In high-speed blender or food o r y Co g e n lla processor, combine frosting ingredients. Blend until smooth. Taste and add more maple syrup, if needed. d Po w

4. When brownies are thoroughly chilled,

spread frosting on top. Sprinkle with a topping, if desired, then cut into 12 bars and serve. Cover and refrigerate any leftovers.

Per brownie: 260 cal; 4g prot; 17g total fat

(7g sat fat); 26g carb; 30mg chol; 105mg sod; 4g fiber; 16g sugar

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

Beauty-Boosting Brownies with Vanilla Frosting

Did You Know? Collagen powder can

be added to virtually any recipe, as it’s not destroyed by heat.

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PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

healthyDISH/

RECIPE MAKEOVERS FULL OF MODERN FL AVOROR

The Gift That Keeps on Giving For this year’s holiday season, we’re doing something different: A DIY wine mulling kit! /// BY JONNY BOWDEN, PHD, CNS, AND

Mulled wine is a traditional seasonal drink made with red wine—but it’s so much more. (And if you’re like me and don’t drink alcohol, you can make a nonalcoholic version that’ll work just as well.) You can think of mulled wine as “wine plus one,” with the “plus one” being a rich concoction of delicious— and incredibly healthful—spices. Chef Jeannette and her family decided to give wine mulling kits as Christmas presents this year, so we all get to benefit. That’s because she put the whole thing in an easy-to-follow recipe that will allow you to delight your friends and families with this original and thoughtful gift. Since wine is our featured ingredient this month, let me make sure to give props to the supporting cast of this inventive little recipe. Apple cider is a rich source of many of the plant compounds found in apples, including flavonoids, which have multiple documented health benefits. Ginger is antioxidative, anti-inflammatory, and may even inhibit inflammatory processes in the brain. Cinnamon also does double duty as an antioxidant and antiinflammatory, and in some studies has been shown to help lower blood sugar. In Asian medicine, cloves are thought to be among the spices that promote energy circulation and increase metabolic rate. And the highly respected German Commission E has approved their use as

antiseptics and anesthetics. People who have eaten in Indian restaurants are probably familiar with cardamom because it’s usually offered in a dish by the cashier’s station— like mints in an American restaurant. But cardamom does a lot more than make your mouth taste good after eating. It’s been used as a digestive aid since ancient times, and is known for easing stomach cramps, stimulating digestion, and cutting mucus.

So assemble this lovely little package and send it off as a gift. It’s as easy as counting to four. One, you make the spiced syrup. Two, you pack it up with a bottle of red. Three, you throw in an orange (or apple) and a box of raisins. Four, you print up the directions, stick it all in a nice gift box, and you’re done. Chef Jeannette even offers a sugar-free option. This will be a stocking stuffer gift everyone will love!

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

JEANNETTE BESSINGER, CHHC

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VA_Be

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

This is what happens when you stop malnutrition from the start. We believe every child deserves the chance to realize his or her full potential. Creating that opportunity starts with providing access to proper nutrition from the very beginning. Reaching pregnant women and young children with vitamins helps protect against malnutrition, allowing babies to be born healthy and young children to thrive. When you stop malnutrition from the start, you create hope for a brighter tomorrow.

Your gift has the power to save a childâ&#x20AC;&#x2122;s life. Donate now.

vitaminangels.org/BN

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healthyDISH DIY Wine Mulling Kits Makes 3 Kits

For Mulling Syrup: 3 cups filtered water 2 cups apple cider 2 organic navel oranges, quartered 1 cup organic sugar (or Lakanto for lowersugar version) 1½-inch square chunk peeled fresh ginger root, chopped 3 3-inch cinnamon sticks 12 whole cloves 10 whole black peppercorns 8 whole allspice berries 4 whole cardamom pods, slightly crushed 1 tsp. nutmeg (freshly grated, if possible) For Wine Mulling Kits: 3 12-oz. glass bottles or jars, sterilized 3 750-ml bottles red wine 3 miniature boxes organic raisins, optional 3 small organic apples or navel oranges

1. Combine water and cider in large saucepan

or soup pot. Squeeze juice from orange wedges into liquids, and drop them in. Add remaining ingredients through nutmeg, and stir gently to combine.

2. Cover and bring to a boil over medium-

high heat. Reduce heat to medium-low, stir, and simmer, partially covered, 15–20 minutes until syrup thickens slightly. Remove from heat, cover partially, and cool for 15 minutes.

3. Strain syrup through a fine-mesh

sieve, pressing on fruit to squeeze out liquids. Discard solids, pour 1½ cups mulling syrup into each bottle, and seal tightly. Refrigerate jars until ready to gift.

4. To create mulling kits, arrange

1 bottle mulling syrup, 1 bottle wine, 1 orange or apple, and 1 miniature box raisins in gift basket or box. Include the following instructions: Slice the orange (or core and slice the apple) and combine the slices with the wine, mulling syrup, and 2 Tbs. raisins in large pot. Stir gently to combine, and warm over medium-low heat until hot. Serve immediately. Store mulling syrup in the fridge for up to 1 month.

Per glass of wine: 180 cal; 0g prot; 0g total fat (0g sat fat); 23g carb; 0mg chol; 10mg sod; 1g fiber; 18g sugar

FEATURED INGREDIENT:

Wine

As far back as 2004, researchers writing in the British Medical Journal included red wine in what they proposed was—from a preventative medicine point of view—the perfect meal. They called it the “polymeal,” and proposed that if everyone in the world were to eat this meal on a regular basis, there would be double-digit reductions in deaths from heart disease, a reduction equal to that achievable by medications. In fact, the authors calculated that based on the available research, 150 ml of wine a day would likely result in a 23–41 percent reduction in risk for coronary heart disease. One of the reasons (not the only one) that red wine is considered so doggone healthy is that it’s a potent source of one of the great “anti-aging” substances of all time, resveratrol. In studies, the life spans of everything from yeast cells to mice to monkeys have been dramatically lengthened by resveratrol. Studies have also shown that resveratrol has a myriad of other benefits, including increasing insulin sensitivity, protecting the brain, and lowering inflammation. Besides resveratrol, there are other health-promoting polyphenols in red wine, and many of these are heart-protective. Studies investigating the benefits of red wine suggest that a moderate amount of red wine (one drink per day for women and two drinks per day for men) lowers the risk of heart attack for middle-aged people by 30–50 percent. It’s also suggested that alcohol may prevent additional heart attacks if you have already suffered one. Other studies have indicated that red wine can raise HDL (“good”) cholesterol. Red wine may help prevent blood clots and reduce the blood vessel damage caused by fat deposits. Indeed, studies showed that people from the Mediterranean region who regularly drink red wine have lower risks of heart disease. Red Wine and the Risk of Breast Cancer Before you go out and start guzzling, here’s where it gets tricky, especially if you’re a woman. The relationship of alcohol consumption to breast cancer risk is murky but troubling. Some studies have found an increased risk of breast cancer for women who drink, even moderately. The bad news is that—in general—alcohol does appear to increase the risk of breast cancer in women, albeit moderately. But there’s good news, If you get enough folate, the problem with alcohol and breast cancer goes away. According to the Mayo Clinic, folate counteracts the breast cancer risk associated with alcohol consumption. Women who drink alcohol and have a high folate intake are not at increased risk of cancer. So make sure you’re getting at least a multi’s dose of folate every day (usually 400–800 mcg). Alcohol and Stress Reduction Shakespeare referred to alcohol’s stress-reducing properties in Julius Caesar: “Give me a bowl of wine. In this I bury all unkindness.” But the notion that alcohol can “calm the nerves” has been around long before Shakespeare. Alcohol is considered a “disinhibitor,” technical talk for loosening people up. In an uptight, stress-packed world, a little winding down can be a good thing, and anything that helps people connect, socialize, laugh, and relax is definitely good from a health point of view. The problem is, alcohol is also related to an awful lot of bad stuff, and many people do not really understand the word “moderation” (I’m one of them). So the best and most truthful thing to say about red wine regarding its stressreducing properties is that drinking can reduce stress in certain people and under certain circumstances. Whether you are one of those people is something only you can decide. If alcohol is an issue, you can get all the health benefits of red wine by eating a lot of dark grapes or taking resveratrol supplements. And if alcohol isn’t an issue—well, then, drink up and be merry!

NOTES FROM THE CLEAN FOOD COACH The best mulling wines are fresh and fruity choices, such as Italian or Shiraz. Cabernet Sauvignon, Pinot Noir, or a full-bodied Merlot can also work well. Go for a wine you enjoy, but there’s no need to overspend, as you are mulling. For teetotalers, substitute 1-quart jugs of apple cider and a cinnamon stick for the wine with the same instructions.

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Product Spotlights Quantum Health Digital Blue Digital Blue fortifies your eyes with the nutrients they need to help filter blue light and optimize healthy visual processing speed, contrast sensitivity, and glare tolerance. It was formulated by one of the world’s leading experts in eye health nutrition, and is based on the latest eye health research.

Bio Nutrition Premium Black Seed Oil For centuries, black seed oil has been revered for its unique flavor and health-promoting properties. Bio Nutrition’s Premium Black Seed Oil is a naturally rich source of essential fatty acids and thymoquinone, a compound with antioxidant qualities, to support a healthy inflammatory response. This 100 percent pure, cold-pressed oil contains no gluten, dairy, soy, alcohol, or GMOs.

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80yearsYOUNG/

1938–2018

Better Nutrition in the 2000s 2018 marks Better Nutrition’s 80th year in print. For the last column in our series on food and diet trends over the past eight decades, we’re looking back at The South Beach Diet. ///BY THE EDITORS OF BETTER NUTRITION The South Beach Diet, written by prominent Miami cardiologist Arthur Agatston, MD, is the definition of an overnight success story. The minute this low-carb, three-phase plan hit the store shelves in 2003, it became a household name—suddenly, anyone and everyone was following it to lose weight. Originally developed for patients with cardiovascular disease, The South Beach Diet emphasized healthy fats, such as those found in salmon, and good carbs, such as brown rice. Agatston describes his plan as a lowsaturated-fat diet. “The South Beach Diet is not low-carb. Nor is it low-fat,” says Agatston. “The South Beach Diet teaches you to rely on the right carbs and the right fats— the good ones—and enables you to live quite happily without the bad carbs and the bad fats.” If you’re interested in losing some weight, this balanced program deserves a second look.

Oatmeal Pancake Serves 1

This pancake takes only minutes to make, and it couldn’t be any healthier. Top it with a low-sugar syrup of your choice. Recipe excerpted from The South Beach Diet. ½ cup old fashioned oatmeal ¼ low-fat cottage cheese (or tofu) 4 egg whites 1 tsp. vanilla extract ¼ tsp. cinnamon ¼ tsp. nutmeg

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1. Process oatmeal, cottage cheese; egg

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whites, vanilla extract, cinnamon, and nutmeg in blender until smooth. Spray nonstick skillet with cooking spray. Add batter, and cook over medium heat until both sides are lightly browned.

THE SOUTH BEACH DIET (ORIGINAL EDITION)

Per Serving: 310 cal; 28g prot; 4g total fat (1g sat fat); 37g carb; 5mg chol; 370mg sod; 5g fiber; 4g sugar

Better Nutrition was founded by Jack Schwartz in 1938. Schwartz returned from the military with a business idea—start a magazine about nutrition. He loved helping friends and family find natural solutions to health problems, and he figured others would be interested in this too. He saw an opportunity to fill a niche and, at the same time, satisfy his passion for health and nutrition. And just like that, Better Nutrition magazine was born. Fall back in time with us this year as we revisit popular trends in nutrition, vitamins, recipes, and more with this limited-edition section.

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PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

THE STORY OF

• DECEMBER 2018 10/30/18 6:37 PM

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PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

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For additional information, log on to www.solgar.com or call us at 1-800-645-2246 NOTICE: Use this product as a food supplement only. Do not use for weight reduction. **At time of manufacture. Spectra™ is a trademark of VDF FutureCeuticals, Inc., used under license. Unique IS-2™ is a trademark of Unique Biotech Limited. *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.

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