Better Nutrition December 2021

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

DECEMBER 2021 * betternutrition.com

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INTRODUCING

Dr. Perlmutter shares that the Mediterranean diet (MD) is an easy-to-follow lifestyle plan, bringing regular exercise and daily social

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DAVID PERLMUTTER, M.D., F.A.C.N A leading expert on the human microbiome, America’s brain health expert and #1 New York Times best-selling author, David Perlmutter, M.D., is a board-certified neurologist and a fellow of the American College of Nutrition. Additionally, Dr. Perlmutter is a founding member and fellow of the American Board of Integrative and Holistic Medicine. He truly provides exceptional insight and a unique perspective on the role of nutrition in health, particularly as it applies to the human microbiome. The Dr. Formulated line includes the essentials to support a healthy microbiome and help achieve optimal health and overall wellbeing.

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CONTENTS

December 2021 / Vol. 83 / No. 12

6 NEWSBITES

28

Caramelized Onion & Black Olive Crostini make the perfect party appetizer.

An Integrative Doctor’s Top 3 Supplements for 2022 The nutrients you need in the New Year. Plus, a nutritionist’s tips on navigating the holidays.

10 PASSION BEHIND THE PRODUCT Life (and Gelato) in the Raw Sacred Serve’s delicious, plantbased frozen treats are so good, you won’t believe they’re vegan.

12 CHECK OUT DHEA: What You Need To Know What the science shows about this trendy supplement that’s been linked to everything from weight loss to bone health.

16 HERBAL WELLNESS An Insider’s Guide to Andrographis This lesser-known botanical delivers powerful relief from colds, flu, and other infections.

20 NATURAL BEAUTY The Beauty Lover’s Gift Guide Delight everyone on your shopping list with thoughtful gifts of beauty and wellness.

36 IN THE SPOTLIGHT

features 22 31 Days of Giveaways

In the spirit of the season, we’re giving away an array of health-boosting products this month.

Starting Dec. 1, go to betternutrition.com to enter daily for your chance to win!

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Healthy Aging—Head to Toe

You can’t prevent the passage of time, but you can lessen its impact on all parts of your body with these science-backed supplements.

Holiday 28 Make-Ahead Appetizers

A selection of simple, festive dishes that will wow your guests without leaving you too frazzled to party.

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It’s the Bomb!

Inspired by the chocolate masters of Italy, Eric Torres-Garcia created Cocoa Bombs.

40 HEALTHY DISH Easy Holiday Entrée Tired of the same-old same-old December fare? Give this out-ofthe-box pork tenderloin dish a try.

Click On This!

RESOURCES & REFERENCES

For links to studies cited in our articles and other helpful sites and books, visit betternutrition.com.

Spotlight on Healthy Holidays

Everything you need for a safe celebration, including: 10 Ways to Avoid Gluten During the Holidays * 4 Sugar Substitutes for Holiday Baking * 7 Holiday Nail Hacks * Holiday Travel Survival Kit Check out betternutrition.com for these articles and more— including exclusive web-only content.

New!

NATURAL MEDICINE HUB

We’ve partnered with the Institute of Natural Medicine (naturemed.org) to bring you a range of health and wellness articles written by today’s leading naturopathic doctors.

42 ASK THE NUTRITIONIST Healthy Indulgences for the Holidays Upgraded versions of wine, coffee, and chocolate that are better for you—and the planet.

48 RECIPE4HEALTH Seasonal Superstar Move over, cranberries. This year, pomegranate is taking over as our favorite holiday fruit.

SIGN UP FOR OUR NEWSLETTER

Receive timely articles, recipes, eBooks, and exclusive giveaways in your inbox weekly with our newsletter Healthy Buzz.

Photo: (Cover) Getty Images; (This page) Pornchai Mittongtare, Prop Styling: Kim Wong; Food Styling: Claire Stancer

departments

• DECEMBER 2021 10/25/21 7:37 PM

We focus on what matters to us, so you can focus on what matters to you.

At MegaFood, we’re focused on crafting quality supplements to support the pursuit of what matters to you in every moment, big or small.

MegaFood.com

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EDITOR’S * LETTER

Holiday Magic The holidays are here and we have plenty of gift ideas and elegant recipes to share.

For the beauty lover on your list, natural bath and body products make perfect gifts. Our beauty editor, Sherrie Strausfogel, has carefully selected a few of her favorite holiday products (p. 20), including fragrances and body oils infused with essential oils. Aromatherapy is a natural antidote to stress, fatigue, depression, and cravings—and who couldn’t use more of that these days?

In addition to indulgent beauty products, what are the holidays without a few crowd-pleasing recipes? Lisa Turner has created an elegant holiday party menu with “Make-Ahead Holiday Appetizers” on p. 28. These gourmet-style nibbles come together quickly and easily for stress-free holiday entertaining.

And for something healthy and sustainable (but still irresistible), check out nutritionist Melissa Diane Smith’s take on three decadent treats— chocolate, wine, and coffee (p. 42). “If you’re willing to do a little work—and, yes, pay a little extra—you can find wines, coffees, and chocolates produced with farming and fair-trade practices that are better for you, the environment, and everyone involved,” says Smith. She shares her favorites in each category— perfect for a splurge or gift.

And now for our gift to you: See p. 22 for our annual “31 Days of Giveaways.”

Be sure to enter daily for your chance to win high-quality supplements, natural beauty products, cookbooks, gift cards, and more.

Wishing you a happy and joyful holiday season!

Y O 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 Editor in Chief Creative Director Executive & Digital Editor Associate Editor Copy Editor

Nicole Brechka Rachel Joyosa Jerry Shaver Elizabeth Fisher James Naples

Beauty Editor Sherrie Strausfogel Contributing Editors Vera Tweed, Helen Gray Contributing Writers Jeannette Bessinger, CHHC, Jonny Bowden, PhD, CNS, Chris Mann, Melissa Diane Smith, Lisa Turner, Neil Zevnik PRODUCTION Senior Director of Production & Circulation Director of Production & Manufacturing Salesforce Coordinator Prepress Manager Prepress Specialist

Heather Arnold Barb VanSickle Cossette Roberts Joy Kelley Amber Novotny

EDITORIAL OFFICES 512 Main Street, Suite 1 El Segundo, CA 90245 818-521-2397 SALES & MARKETING Integrated Media Sales Anne Hassett Director, West Coast anne@hassettmedia.net 415-404-2860 Integrated Media Sales Mason Wells Director, East Coast & Midwest mwells@outsideinc.com 917-656-2899 Senior Brand Marketing Manager Kristen Zohn kzohn@outsideinc.com

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Client Success Manager Caroline Lustgarten clustgarten@outsideinc.com Marketing Designer Judith Nesnadny jnesnadny@outsideinc.com Accounting & Billing Tonya Hodges 800-380-9842

Our Writers

Meet the passionate people behind this issue of Better Nutrition!

Jeannette Bessinger, CHHC, is an award-winning educator, author, and real food chef. jeannettebessinger.com

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Jonny Bowden, PhD, CNS, is a board-certified nutritionist and bestselling author of The 150 Healthiest Foods on Earth. jonnybowden.com

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Lisa Turner is a chef, food writer, and nutrition coach in Boulder, Colo.

She has more than 20 years of experience in writing about nourishing foods. lisaturnercooks.com

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Chris Mann is a California-based wellness writer, entertainment author, and podcaster. ChrisMann.tv

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Vera Tweed is editorial director at Natural Health Connections. veratweed.com

Melissa Diane Smith, Dipl. Nutr., is a holistic nutritionist and author. melissadianesmith.com

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Sherrie Strausfogel has been writing about natural beauty for more than 20 years. She is the author of Hawaii’s Spa Experience.

Neil Zevnik is a private chef specializing in healthy cuisine. neilzevnik.com

PUBLIC RELATIONS Director of Operations and Rebecca Louzan Communications pr@outsideinc.com

Chief Executive Officer Robin Thurston Chief Operating & Commerce Officer Danielle Quatrochi Chief Financial Officer Ajay Gopal Chief Product Officer Christopher Glode Chief People Officer Jade Curtis Chief Experience Officer Drew Elder Chief Revenue Officer Scott Parmelee Chief Legal Officer Christina Halliday Chief Television Officer Mark Burchill Vice President, Sales & Strategic Partnerships Sharon Houghton Vice President & GM of Healthy Living Group Andrea Kupfer Vice President of Content Strategy Zander Baron Vice President of Marketing PJ Rabice facebook.com/ BetterNutritionMagazine pinterest.com/ betternutritionmagazine

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BETTER NUTRITION, ISSN #0405-668X. Vol. 83, No. 12. Published monthly by Outside Interactive Inc. 1600 Pearl Street, Suite 300, Boulder, CO 80302; ©2021 Outside Interactive Inc. 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 2021

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NEWS*BITES An Integrative Doctor’s Top 3 Supplements for 2022 that Aren’t Vitamin D

BY VERA TWEED

You can get a balance of B12 and other B vitamins in a B complex supplement or in a multivitamin. In either case, look for bioavailable forms of these B vitamins:

* * *

Alpha-Lipoic Acid (ALA) Our bodies make this powerful antioxidant, which is essential for energy production. But as we get older and need more, we unfortunately make less “Alpha-lipoic acid is a very potent anti-inflammatory,” says Berkson.

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It also recycles other antioxidants, enhances insulin sensitivity, and improves detoxification. And at a dose of 600 mg daily, it can help relieve diabetic neuropathy.

A typical dose ranges from 100 mg to 600 mg daily; 300 mg or more after age 40. If you take diabetes drugs or use insulin, be aware that ALA can lower blood sugar.

B Vitamins “When you take alpha-lipoic acid, it can deplete your B vitamins,” says Berkson.

You also need B vitamins to efficiently turn food into energy and maintain a good mood and overall health.

“There are more people that have B-vitamin deficiencies than you would think, especially a B12 deficiency,” Berkson says. “But when you take B12, it’s a good idea to balance your other B vitamins.”

Vegans, older people, and people who have poor digestion are most prone to B12 shortfalls. In addition, some drugs— including metformin and heartburn medications that reduce production of stomach acid—lead to B12 depletion because they interfere with its absorption.

Typical doses vary. Vegans and vegetarians may need up to 800 mcg of B12. Generally, Berkson recommends choosing a product with 50 mg or less of B6 in a daily serving.

Curcumin The anti-inflammatory substance in the curry spice turmeric, curcumin is especially helpful for anyone with extra weight, high blood pressure, high blood sugar, joint pain, or any other inflammatory condition.

Although studies have found curcumin to be as effective as some anti-inflammatory drugs, it isn’t well absorbed.

To solve this problem, Berkson recommends taking a patented, bioavailable extract such as BCM-95, Curcumin C3 Complex, or Meriva. Typical doses vary, depending on the extract.

What About Vitamin D? Get your vitamin D levels tested, recommends Berkson, and take supplements as needed to achieve a blood level of 40–60 ng/mL. And seek out a compassionate healthcare professional to help fine-tune your nutrition to meet your personal needs.

Photo: Getty Images

We’ve heard plenty about the need for adequate vitamin D to stay healthy, but that’s just the beginning when it comes to optimum wellness.

“With the Covid pandemic, it’s really important to live a lifestyle that keeps inflammation down,” says Arthur Berkson, MD, a board-certified integrative physician based in Las Cruces, N.M. Reducing chronic inflammation boosts resistance to infections, helps prevent severe illness, and enhances long-term health.

“First, you have to build a foundation,” says Berkson. This means eating a healthy, whole-food diet, spending time outdoors, exercising daily, maintaining a healthy weight, and developing positive relationships.

With that in mind, these are Berkson’s top three supplements for 2022:

B6: pyridoxal-5-phosphate (P-5-P) Folate: 5-methyltetrahydrofolate (5-MTHF) B12: methylcobalamin

• DECEMBER 2021

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NEWS*BITES

Physical Activity

POPULAR ARTIFICIAL SUGAR-FREE SWEETENER CAN

Influences Hot Flashes

BEST DOSE OF LUTEIN FOR

HEALTHY VISION In addition to being available in dietary supplements, lutein is a nutrient found in leafy green vegetables, squash, corn, egg yolks, and avocados.

It is known for enhancing the structure of the eye, but a standard dose has not been established. When researchers reviewed all the available research following a total of 3,189 participants, they found that daily doses of 5 mg and 10 mg had been tested. And a comparison of results showed that the higher dose—but not the lower one—was effective for maintaining healthy vision.

The available studies evaluated lutein supplements for a period of only months, not years, raising the question of whether the lower dose would be therapeutic if taken over a longer period of time. Longer-term studies are needed to answer that question.

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Photo: Getty Images

Many people choose diet sodas in hopes of losing weight (or at least gaining less), but research shows that a popular zero-calorie artificial sweetener in diet sodas and sugar-free foods—sucralose—can actually make some people eat more.

Researchers from the University of Southern California in Los Angeles compared the effects of water and drinks sweetened with either sugar or sucralose on a group of 74 people. They found that among women and obese people, sucralose altered brain responses and hunger hormones in a way that increased appetite. At a buffet following the drinks, women—but not men—ate more after the sucralose-sweetened drink than after the sugar-sweetened one.

Earlier research found that drinking diet soda was associated with a larger waist, increasing risk for diabetes and heart disease.

Why do about 80 percent of women experience nighttime hot flashes when approaching or going through menopause?

Physical activity—or, rather, lack thereof—is one reason, according to findings presented at the 2021 Annual Meeting of The North American Menopause Society. A study at Smith College in Northampton, Mass., found that living a sedentary lifestyle increased the odds of nighttime hot flashes, even among women who did occasional bouts of formal exercise but were generally inactive the rest of the time.

Photo: Getty Images

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A Nutritionist’s

TOP 3 TIPS for Navigating the Holidays

Photo: Getty Images

“There is no one size that fits all when it comes to nutrition,” says Maya Feller, MS, RD, CDN, a nationally recognized nutrition expert and author of Southern Comfort Food Diabetes Cookbook. “Nutrition should be individualized while respecting and honoring the social, cultural, and historical aspects of food that play a role in our lives.”

For most of us, food is a central part of the holidays.

If you find it challenging to navigate the abundance of foods, Feller has three simple tips:

❶ Nourish your body. “I do not recommend restricting food intake before or after holiday gatherings,” says Feller. ❷ Be mindful of alcohol intake if that is something that is present at the gathering. ❸ Think about adding a fruit or vegetable to your plate at the gathering.

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Life (and Gelato) in the Raw

Kailey Donewald took a vacation to Bali and discovered a cure for her lifelong asthma and allergies—a raw, plant-based diet. Now she’s serving up vegan, coconut-based gelato with a superfood twist.

BY NEIL ZEVNIK

root cause of the issue: the food being offered to consumers,” she says.

In Bali, the discovery of the delicious benefits of young coconut meat was her jumping-off point for tackling a true challenge—making a plant-based “ice cream” that would be healing, not harmful, while still retaining that wholly delightful ice

cream feel and flavor. And that’s how her company Sacred Serve was born.

Coconut Heaven Sacred Serve products are based on young coconut meat, but also include various superfoods, adaptogenic herbs, and even medicinal mushrooms, all sweetened with just a hint of lower-

“The rapid and complete healing that took place simply by changing my diet was so profound that I quit my job, sold all my possessions, and went back to school for nutrition,” says Sacred Serve founder Kailey Donewald.

Donewald spent the next six years traveling the world, studying under leading practitioners in the fields of yoga, meditation, Eastern philosophy, Ayurveda, traditional Chinese medicine, whole-food nutrition, and holistic health.

Then she moved back to Bali, where she worked as a holistic health practitioner.

But Donewald wanted to do more.

“After about a year of coaching, I felt called to create greater change by targeting the

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Photo: sacredserve.com

Global Healing

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Photo: Pornchai Mittongtare; Prop Styling: Kim Wong; Food Styling: Claire Stancer

Endless reams of text have been written about the relationship between diet and health, and the body’s ability to heal itself through nourishment. Can we achieve wellness without the help of conventional medicine?

For Kailey Donewald, these conundrums took the form of a very personal, lifelong journey.

“I had grown up suffering severe cases of both asthma and allergies, and my doctors told me I was just born with these conditions and would need to rely on medication for the rest of my life,” she says.

A trip to Bali, however, proved to be life-changing, leading Donewald to embrace a raw, plant-based diet that freed her from both conditions. “The rapid and complete healing that took place simply by changing my diet was so profound that I quit my job, sold all my possessions, went back to school for nutrition, and dedicated my life to empowering more individuals to heal holistically.”

make it!

Sacred Serve Holiday Sundae Serves 4 This holiday dessert feels decadent, but is filled with all sorts of healthy goodies—and it’s vegan!

2 oz. Alter Eco Classic Blackout Organic Dark Chocolate, chopped ¼ cup organic coconut milk 20 O Organics Organic Vanilla Wafers 2 10-oz. containers Sacred Serve Tigernut Cookies N Creme plant-based gelato 1 large banana, cut into ¼-inch slices ½ cup fresh blueberries 1 Tbs. Ziba Foods Heirloom Almonds Shakhurbai, chopped

1. Make chocolate sauce: Place chopped chocolate in small heatproof bowl. Heat coconut milk to simmer, pour over chocolate. Let sit 5 minutes, then whisk to make a smooth sauce.

2. Line four dessert bowls with 5 vanilla wafers each. Place 1 scoop Sacred Serve gelato in center of each bowl. Divide sliced bananas and blueberries among bowls. Drizzle chocolate sauce over and scatter almonds on top. Serve immediately.

Photo: Pornchai Mittongtare; Prop Styling: Kim Wong; Food Styling: Claire Stancer

Photo: sacredserve.com

Per serving: 410 cal; 5g prot; 20g total fat (10g sat fat); 55g carb; 0mg chol; 190mg sod; 8g fiber; 31g sugar

glycemic coconut sugar. They’re vegan, non-GMO, raw, and free of dairy, gluten, and soy. They’re also astonishingly subtle, creamy, satisfying, and delicious!

Donewald’s quest to develop a healthier ice cream extends to the health of the planet, as well. Sacred Serve is packaged

in 100 percent plastic-free containers that are fully recyclable, compostable, and biodegradable right at home.

But above all else, Donewald says, “I want to use my story of healing as a catalyst to inspire more people to ask questions and take their health and

healing into their own hands. It’s a powerful truth that our bodies have a tremendous, innate ability to heal themselves, as long as we nourish them with the right things—foods, movements, thoughts, environments.” Truly the definition of “holistic” health.

DECEMBER 2021

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guide to cutting-edge supplements

DHEA: What You Need To Know

It’s been linked with everything from weight loss and bone health to improved sexual function—but does DHEA really work? And is it safe for everyone? Here’s what the science shows, and what you need to know.

BY LISA TURNER

D H E Photo: Getty Images

A

DHEA, or dehydroepiandrosterone, is a hormone naturally produced by the adrenal glands. This vital molecule plays a variety of physiological roles, not all of which are well understood. What is known is that the body uses DHEA to make estrogen and testosterone, the primary female and male sex hormones.

When you’re in your 20s, your DHEA levels are at their peak, but start to decline as a normal part of the aging process. By the time you reach your 70s, your body may produce only 10 percent of your youthful levels—and that’s important.

Research suggests that diminished DHEA impacts mood, cognition, and sexual health, and in one study, low DHEA was linked with higher risk of cardiovascular disease and all-cause mortality.

It may not be surprising, then, that restoring DHEA to optimal levels can benefit a variety of conditions.

Here’s what the science shows:

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hormone levels, may boost metabolism, enhance thyroid hormone production, and encourage weight loss. In some studies, 7-Keto DHEA supplements significantly decreased body weight and fat mass in overweight adults.

Immune health—7-Keto DHEA is also thought to support immunity by improving the activity and effectiveness of immune cells. Some research also suggests that DHEA may inhibit the replication of certain kinds of viruses.

DHEA can offset sexual problems associated with reduced hormones.

In some research, DHEA increased desire, arousal, and satisfaction in postmenopausal women. DHEA may also enhance libido and performance in men, and improve erectile dysfunction.

Bone health—Several studies link low

DHEA with decreased bone density and a higher likelihood of fractures, and some research shows that taking DHEA supplements for one or two years can boost bone density in postmenopausal women. Other studies suggest that DHEA can increase bone mineral density in younger women with eating disorders.

Menopause—By impacting the hormonal dips associated with menopause, supplemental DHEA can soothe hot flashes, balance mood, and ease other symptoms. DHEA has also been shown to improve vaginal atrophy—thinning and dryness of the vaginal walls—which relieves painful intercourse and increases sexual satisfaction.

of DHEA, and some research shows that supplemental DHEA may benefit people with depression that doesn’t respond to conventional treatments. DHEA may also lessen fatigue in people with elevated physical or emotional stress.

Inflammation—Low levels of DHEA are associated with certain inflammatory illnesses. In studies, supplementing with DHEA can ease inflammation and support quality of life for people with lupus, Crohn’s disease, and other chronic inflammatory conditions.

Cognitive health—Higher levels of DHEA are linked with better concentration, memory, and executive skills, and some research suggests that supplementing with DHEA may protect the brain from age-related cognitive decline.

Adrenal support—In people with adrenal

insufficiency, a condition in which the adrenal glands can’t produce normal amounts of hormones, DHEA can ease anxiety and depression, improve sexual function, and increase quality of life.

Mood and stress—Studies suggest that

Body composition—7-Keto DHEA, a

people with depression have lower levels

metabolite of DHEA that doesn’t impact

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Sexual function—Supplementing with

If you’re over 50, or have symptoms such as low libido, brain fog, dizziness, or low mood, you could be lacking in DHEA. Be aware, however, that excessive DHEA is linked with excess body and facial hair, menstrual irregularities, and certain cancers and other conditions.

A simple blood test can measure your levels.

If yours are suboptimal, supplements may help. You’ll find both DHEA and 7-Keto DHEA in capsules and tablets, in a variety of dosages. Because 7-keto DHEA isn’t converted to androgens and estrogens, it’s thought to be a safer alternative.

While a number of studies support its safe use, DHEA isn’t for everyone; if you’re on hormone replacement therapy, or if you have liver disease, heart disease, diabetes, polycystic ovary syndrome, or hormone-related cancer, you shouldn’t take DHEA. If you have any serious health condition, or are on antidepressants or other prescription medications, talk to your doctor before beginning any new supplement regimen.

• DECEMBER 2021

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HERBAL WELLNESS

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healing botanicals for your body and mind

An Insider’s Guide to Andrographis

Andro what? It isn’t as well-known as echinacea or elderberry, but andrographis—or Andrographis paniculata by its Latin name—may deliver even more powerful relief from colds, flu, and other infections.

BY VERA TWEED

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What Andrographis Does Andrographis increases the number of white blood cells that patrol the human body to detect and eliminate pathogens, and it energizes immune cells to more effectively get rid of bad bugs. The herb also has some direct antiviral and antibacterial effects. And once a battle is over, it helps the immune system clean up leftover debris.

When you take andrographis, “It’s like giving a cup of coffee to your white blood cells and saying, ‘go get ’em,’” says Keenan. “And they feel like ‘I had a good cup of joe; I’m going to go for a jog.’”

Proven Respiratory Benefits Andrographis has been used for thousands of years as a medicinal herb.

Photo: Getty Images

“When I call upon andrographis, I’m absolutely thinking, hit hard, hit fast, banish colds, flu – those respiratory diseases,” says Brian Keenan, ND, of the Institute for Natural Medicine.

“This is one of those herbs that will make people who don’t believe in herbal medicine pay attention,” he adds. “If they’ll take it.”

• DECEMBER 2021

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HERBAL WELLNESS

Understanding Plant Medicines

When studying plant medicines, researchers often look at active components rather than the whole plant. In the case of andrographis, andrographolides are thought to be the active components, and some supplements are standardized to contain a certain percentage of these compounds. In Keenan’s experience, however, it doesn’t matter whether an andrographis supplement is standardized or a whole-plant extract. The herb’s many natural chemicals create a symphony of beneficial effects.

Keenan is also a proponent of respect for the natural power of plants.

“Remember, if you are taking from the plant world, to also give back to it,” he says. “Be environmentally conscious.”

In recent decades, more than 1,500 scientific articles have been published on its mechanisms and benefits, with respiratory infections, such as colds and flu, being a major focus of research.

Reviews of studies with a total of more than 2,000 people have concluded that andrographis is safe and effective in preventing colds; reducing the severity of respiratory symptoms from colds, sinusitis, and flu; and speeding recovery.

When to Take Andrographis This is an herb to keep on hand because it works best when you take it at the very first sign that you may be getting sick. If you wake up during the night with a stuffy nose or scratchy throat, get up and take some andrographis.

Basically, anytime you feel as if you might be coming down with something, that’s the best time to start taking it.

And the reason why is simple: Once viruses and bacteria get into your system, they start to reproduce, and the longer they go unchecked, the more virulent and resistant they become.

So the sooner you take andrographis, the easier it is to stop an infection its tracks. If hours go by—or even worse, days—andrographis will still help, but getting rid of the illness is more of an uphill battle.

Keenan also recommends taking andrographis when you’re traveling, especially if you’re visiting a place where there’s a high risk of some

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type of infection. The extra protection this herb offers can reduce your odds of getting sick.

Can It Help with Long Covid?

Andrographis is not a treatment for Covid-19. But in Keenan’s experience, it may help some—but not all—people who recover from a Covid infection and continue to suffer from persistent symptoms, known as long Covid.

There hasn’t been any research to test this premise, but some principles of traditional Chinese medicine seem to apply.

In the context of traditional healing, Keenan has seen andrographis help people who run “hot.” Symptoms may include being irritable, staying unusually susceptible to other infections, or suffering from lingering respiratory issues.

On the other hand, Keenan does not recommend andrographis when fatigue, mental confusion, or lethargy are in the mix of symptoms. These would all be classified as “cold” symptoms in the traditional Chinese system of healing, and they don’t respond well to “hot” treatments.

*

to take andrographis until you feel like your usual self.

For prevention: 500 mg, twice daily.

For anyone who doesn’t like a bitter taste, capsules may be the best option.

Otherwise, tinctures may make it easier to control the dose, and because they’re alcohol-based, they can be stored longer without losing potency.

Side effects are rare, but high doses of andrographis, especially if taken on an empty stomach, can cause nausea.

If this happens, reduce the dose or stop taking it. If you took it without food, try taking it with food next time. Cell studies have suggested that andrographis may interfere with blood thinners, either increasing or decreasing their potency. But this hasn’t been tested in human trials.

Keenan recommends that pregnant women avoid andrographis because it’s very bitter, and bitterness can act on receptors in the esophagus and stomach that trigger contractions. For children, Keenan prefers elderberry or echinacea because they’re gentler herbs.

How to Take Andrographis In general, Keenan recommends the following dosages.

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daily, starting at the first sign of symptoms or first inkling that illness may be on its way. Continue

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• DECEMBER 2021

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10/26/21 9:06 AM

NATURAL BEAUTY

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pure ingredients for skin & body

The Beauty Lover’s Gift Guide

Delight everyone on your shopping list with thoughtful gifts of beauty and wellness that relax and rejuvenate with scents that evoke the holiday spirit.

BY SHERRIE STRAUSFOGEL

grances that can dry skin and irritate the sinuses.

For a healthier fragrance, choose gifts made with pure essential oils extracted from aromatic flowers and plants. They’re recognized for their restorative effects on the mind and emotions as well as their skin benefits.

For example, the scent of rose is soothing, and lavender is calming, both so needed during the hectic holiday

season. Both also nurture even the most delicate skin. Holiday scents not only stimulate sentiments of the season, but they also evoke other sensations.

Cinnamon is comforting and warming, frankincense and myrrh are balancing and centering, and peppermint and pine are refreshing and invigorating.

Whether you’re shopping for the naughty or the nice, be sure to check the ingredients list twice.

Photo: Getty Images

Now that self-care and natural products are on the minds of so many, beauty gifts made with safe ingredients and festive eco-packaging will be much appreciated this holiday season.

Natural products, by definition, feature ingredients that are present in or produced by nature—not synthetically derived in labs. They’re also minimally processed and free of artificial ingredients, including dyes and synthetic fra-

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• DECEMBER 2021

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❷ Show you care about a friend or loved one—and the earth—with Soli

evanhealy Neroli Frankincense Body Oil. Soothing neroli blossom and restoring Somalian frankincense are blended with sunflower, sesame, soothing calendulainfused olive oil, vanilla-infused jojoba, and rejuvenating pomegranate seed oils to drench dry skin. The light oil penetrates easily, leaving skin feeling silky and smelling like honey. This heady oil is also ideal for nourishing dry hair ends.

❹ Surprise the beauty-obsessed with a Pacifica Bright Stars for Glowing Skin Set.

This trio of products are all powered by vitamin C, which brightens skin. Eye Bright Undereye Vitamin C Spot Serum Masks brighten and boost hydration.

Glow Baby Brightening Face Wash with AHA exfoliates, brightens, and evens out skin tone. And Glow Baby VitaGlow Face Lotion, packed with antioxidants, helps brighten, firm, and reduce signs of sun damage.

Artisan Essential Oils that support

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regenerative farming practices. These potent aromatherapy oils are so pure you can scan a code to trace their origin from plant to bottle. Single-source essential oils, such as Palo Santo, White Grapefruit, or Lemongrass, come with a dropper for controlled pouring. Roll-on blends include Soothe (lavender, white grapefruit, geranium, and sandalwood) and Uplift (palo santo, lemongrass, orange petitgrain, and vetiver).

❺ Treat merrymakers to the scents of the season with Aura Cacia Holiday Essential Oil Kit. Included are three individual essential oils: revitalizing Cinnamon Leaf, strengthening Pine, and cooling Sweet Peppermint. Add a few drops to bath water, body oil, or lotion; combine with water to make a festive spray; drop on ornaments to scent the tree; or add to a diffuser to fill an entire room with holiday aromas.

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DAYS OF

Giveaways!

Brighten up your holidays with our annual giveaway of supplements, cookbooks, and other fun products for healthy living!

Starting Dec. 1st, enter daily at betternutrition.com to win that day’s prize. Registering daily increases your odds of winning.

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23 10/25/21 7:24 PM

HEALTHY AGING—

HEAD TO TOE Science-backed supplements to protect all your parts.

You can’t prevent the passage of time—but you can lessen its impact on all parts of your body.

Keep your organs fit, your cells strong, and your skin supple with science-backed supplements shown to minimize the effects of aging. (Bonus: most of them work on multiple organs and systems.)

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Photo: Getty Images

BY LISA TURNER

• DECEMBER 2021

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For Your Brain Anthocyanins, a family of antioxidants found primarily in red-purple fruits and vegetables, protect against age-related changes in the brain and may delay or even prevent cognitive decline. They work in part by lowering inflammation and inhibiting DNA damage, and research links anthocyanins with improvements in learning, recall, and memory, and a reduced risk of cognitive decline, dementia, and Alzheimer’s.

B vitamins are critical for brain health, and low levels—especially of B6, B12 and folate—are linked with neurological and psychological changes, including mood alterations, cognitive impairment, and dementia.

B vitamins protect the brain by blunting inflammation that contributes to cognitive decline, enhancing DNA repair and slowing brain atrophy associated with aging.

Research suggests that supplementing with B vitamins, especially B6, B12, and folate, enhances brain performance, supports mood, and lessens the risk of developing dementia and Alzheimer’s.

EPA and DHA, the biologically active forms of omega-3 fats, have a variety of neuroprotective properties, including keeping neuronal membranes healthy, slowing brain atrophy, lowering inflammation, and protecting the brain from the effects of aging.

They also support healthy mood, and studies link a higher intake of EPA and DHA with a reduced risk of depression, cognitive decline, and neurodegenerative conditions such as Alzheimer’s.

For Your Eyes

Photo: Getty Images

Lutein, a carotenoid found in dark, leafy greens, is highly concentrated in the macula, the part of the eye responsible for sharp, clear vision. It’s thought to absorb blue light (from flat-screen TVs, laptops, and other devices), protecting the retina from light-related damage. Lutein also lowers inflammation and guards against free radical damage. Studies link higher levels of lutein with a reduced risk of age-related macular degeneration, a leading cause of blindness.

Zeaxanthin, in the same family of carotenoids, has similar actions and protective effects.

Beta carotene, an antioxidant found in dark leafy greens, carrots, pumpkin, and other dark orange fruits and vegetables, is another vision-protective carotenoid. In the body, it’s converted to vitamin A, linked with a reduced risk of cataracts and vision changes during aging. Large studies suggest that beta carotene—especially in combination with vitamins C and E, zinc, and copper—lowers inflammation, mitigates free radical damage, and significantly reduces the likelihood of age-related macular degeneration.

DECEMBER 2021

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For Your Joints

For Your Heart

Cat’s claw, an Amazonian medicinal herb, has long been used to treat a variety of inflammatory disorders.

It’s a powerful antioxidant, protecting against free radical damage to joints and inhibiting chemicals produced by the body during acute inflammation. Studies suggest that cat’s claw can safely and effectively treat osteoarthritis—caused by the breakdown of cartilage, and common in aging. In other research, cat’s claw supplements significantly reduced joint pain, swollen joints, and other symptoms of rheumatoid arthritis.

Curcumin, the primary active compound in turmeric, has potent anti-inflammatory and immunesupportive actions, protecting against the development and progression of rheumatoid arthritis —an autoimmune disorder that affects the lining of joints, leading to pain, swelling, bone erosion, and joint deformity. Dozens of studies point to curcumin’s effectiveness in dampening inflammation, and other research shows that it reduces swelling in rheumatoid arthritis, which increases mobility and lessens pain.

Coenzyme Q10 (Co Q10), a vitamin-like substance naturally produced by the body, protects against inflammation and free radical damage, enhances DNA repair, and supports cellular energy production—important, since heart muscle cells have high energy demands. Levels naturally decline with age, and studies suggest that supplementing with CoQ10 can keep the heart healthy and decrease the risk of cardiovascular disease.

Resveratrol, an antioxidant abundant in red grapes and cranberries, lowers inflammation and helps prevent blood cells from clumping together and forming clots that can lead to heart attack

For Your Cells

For Your Skin Astaxanthin, a carotenoid naturally found in some varieties of algae, is responsible for the pinkish-red color of salmon, trout, shrimp, and lobster— so it’s relatively hard to get from dietary sources, especially if you’re a vegan or don’t eat seafood. Astaxanthin is significantly more powerful than other carotenoids, and may be 500 times more effective than vitamin E. Research suggests that it minimizes UV damage, improves skin texture and elasticity, and lessens age spots and other signs of aging.

Vitamin C, a highly versatile antioxidant, lowers inflammation, protects against free radical damage, and mitigates damage from the sun’s UV rays. It also plays a crucial role in the synthesis of collagen, and studies show that taking vitamin C supplements can minimize sun-related damage to the skin, boosting elasticity, decreasing wrinkles and fine lines, and reducing visible signs of aging.

Vitamin E is a potent antioxidant and anti-inflammatory that helps prevent UV damage from the sun, slow the breakdown of collagen, and lessen visible signs of aging in the skin. It’s especially powerful in combination with vitamin C, protecting against sunburn, decreasing DNA damage, and lowering the risk of skin cancer.

EGCG (epigallocatechin gallate), a polyphenol antioxidant found primarily in green tea, lowers inflammation, fights free radicals, repairs DNA, and protects cells from damage. Studies show that EGCG prevents tumor formation and growth, encourages apoptosis (cancer cell death), and lessens the development of several types of cancer. It’s especially protective against skin cancer, reducing the risk of melanoma—the most dangerous and malignant form.

Sulforaphane, a sulfur-rich compound found mainly in cruciferous vegetables, enhances DNA repair, detoxifies carcinogens, and protects cells from cancer. Studies show that sulforaphane inhibits cancer cell proliferation, and a high

26

or stroke. Other research suggests that resveratrol influences several longevity genes, slowing age-related decline in cardiovascular function, and that taking resveratrol supplements can reduce the likelihood of cardiovascular disease.

Garlic is rich in compounds that lower cholesterol and blood pressure, lessen the risk of blood clots, keep arteries healthy, and slow the development of atherosclerosis (or hardening of the arteries). Aged garlic extract is especially powerful, and some research suggests that aged garlic supplements can reduce soft plaques in the arteries, the type most associated with blood clots and blockages that lead to heart attacks.

intake is linked with a lower risk of breast, prostate, colorectal, and other cancers.

Lycopene, an antioxidant found primarily in tomatoes, lowers free radical damage, supports DNA repair, and inhibits the development and spread of cancer. Research shows that lycopene arrests cancer cell growth and induces apoptosis in cancer cells without affecting normal cells, and a higher intake is linked with a reduced risk of cancer, especially prostate and breast cancer.

• DECEMBER 2021

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MAKE-AHEAD

holiday appetizers When a meal is too much, but chips and salsa aren’t enough food (or festiveness), give these delicious starters a try.

BY LISA TURNER

You’re looking forward to showing off your mad kitchen skills at a festive, friend-filled holiday soirée. But the day of the event finds you frazzled and frantic, too stressed to enjoy your own celebration and with a kitchen that looks like a disaster zone. And then there’s the end-of-meal clean-up disaster—plus enough leftovers to feed a small country, and no room in the fridge.

Sound familiar? We’ve got your fix. Instead of a full dinner, try this curated selection of both hot and cold appetizers, hearty enough for a full meal and festive enough for a proper party—all of them designed to make ahead of time, with minimal last-minute prep. So you can greet guests with a clean kitchen and relaxed attitude, ready to ring in the holidays. (Bonus: they’re all clean and nutritious, with gluten-free and vegan options to satisfy all your guests.)

Photography | Pornchai Mittongtare Prop Styling | Kim Wong Food Styling | Claire Stancer

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• DECEMBER 2021

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Cranberry-Walnut Stuffed Dates

Serves 12 (makes 36 dates) This meat-free twist on bacon-wrapped dates features holiday-centric cranberries and walnuts for a fast, festive, no-cook app.

Mascarpone is an Italian triple-cream cheese with a rich, luxurious texture and mild, sweet flavor. If it’s hard to find, a blend of cream cheese and heavy whipping cream is a decent substitute. For a vegan version, swap agave for honey and use vegan cream cheese or raw cashew butter instead of Mascarpone. ³/4 cup Mascarpone cheese ¹/4 cup toasted walnuts, finely chopped ¹/4 cup dried cranberries, chopped 1 Tbs. honey 1 tsp. vanilla extract 36 pitted Medjool dates Finely minced chives for garnish, optional 1. In small bowl, combine Mascarpone cheese, walnuts, cranberries, honey, and vanilla extract. Stir with spatula until well-blended.

2. Split one date lengthwise with small, sharp knife. Stuff with about 1 Tbs. cheese mixture, and transfer to platter. Repeat with remaining dates.

3. Cover platter with foil or plastic wrap and refrigerate until ready to serve, up to 24 hours. Just before serving, garnish with finely minced chives, if desired.

Serve chilled.

Per serving: 260 cal; 4g prot; 14g total fat (5g sat fat); 29g carb; 25mg chol; 5mg sod; 3g fiber; 25g sugar

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Winter Greens and White Bean Hummus in Endive

Serves 12 (makes 24 endive leaves) This festive spin on hummus—loaded with fiber-rich, nutrient-dense greens— is a healthier (and hipper) alternative to the standard spinach and artichoke dip.

Plus, it's naturally vegan and dairy-free.

Pre-separate the endive leaves and store in a zippered plastic bag for day-of-party ease. For even faster prep, skip the endive and serve in bowl with crackers or creative crudités; try sliced daikon radish, sugar snap peas, asparagus spears, artichoke hearts, heirloom carrots, or purple string beans.

1 15-oz. can white beans ¼ cup olive oil 1 small leek, thinly slice (white part only) 1½ cups packed winter greens (escarole, kale, chard, endive, arugula) 3 large garlic cloves, chopped ½ tsp. red pepper flakes, or to taste 4 heads Belgian endive, separated into individual leaves Smoked paprika for garnish, optional Minced parsley for garnish, optional

1. Drain beans in colander and rinse well.

Set aside.

2. In large skillet, heat olive oil over medium high heat. Add leeks and cook 2 minutes, until just starting to soften.

Add greens, toss to coat with oil, and cook 3–5 minutes, until greens are just tender. Add garlic and red pepper flakes; cook 1 minute more, stirring constantly.

Remove from heat and let cool briefly.

3. Combine beans and greens mixture in food processor, and process until smooth and creamy, scraping down sides as needed. Season to taste with salt and pepper.

4. Transfer to plastic container with tight-fitting lid and refrigerate until ready to plate. Two hours or less before serving, spoon mixture into individual endive leaves. Arrange on platter and sprinkle with smoked paprika and parsley, if using.

Refrigerate until ready to serve.

Per serving: 90 cal; 3g prot; 4.5g total fat (0.5g sat fat); 10g carb; 0mg chol; 125mg sod; 3g fiber; 0g sugar

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• DECEMBER 2021

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10/25/21 7:40 PM

Gift It!

Holiday Aromatherapy

Give the gift of fresh air anywhere with the NOW® Woodland Walk Essential Oil Blend or spice up a holiday gathering by diffusing the NOW® Candy Cane Essential Oil Blend! High-quality essential oils from NOW® make the perfect holiday gifts – especially when paired with NOW® Solutions ultrasonic diffusers or prepackaged in our convenient kits.

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10/13/21 10:32 AM

Parsnip Bundles with Tarragon Crème Fraîche

Serves 12 (makes 24 bundles) Nutrient-dense parsnips, rich in fiber and antioxidants, make this simple, elegant appetizer a healthy addition to standard party fare. For more color, substitute red or purple heirloom carrots or garnet sweet potatoes. If you can't find crème fraîche, swap sour cream, or use dairy-free sour cream to make it vegan. This do-ahead app is served chilled or at room temperature.

Or serve it hot: cut parsnips and pre-tie bundles the day before, store in fridge, and roast just before guests arrive.

4 medium parsnips 2 Tbs. olive oil 3 large bunches scallions 8 oz. crème fraîche 1–2 Tbs. minced fresh tarragon 1. Preheat oven to 400°F. Line baking sheet with parchment paper.

2. Peel parsnips and cut into strips about 4 inches long and ½-inch thick. Toss with olive oil and sprinkle with salt.

Arrange on baking sheet and roast 20–25 minutes, until tender and golden.

Remove from heat and let cool.

3. While parsnips are roasting, cut green tops from scallions; reserve white bulbs for another use. Steam scallion tops in

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vegetables steamer until just wilted. Set aside to cool. Separate scallion tops into 24 strips.

4. While parsnips are roasting, in small bowl, combine crème fraîche with tarragon.

Season to taste with salt and pepper.

Transfer to tightly covered container and refrigerate up to 24 hours.

5. Divide parsnips into 24 bundles, and gently tie one scallion strip around each bundle. Arrange on serving platter, cover tightly with foil or plastic wrap, and refrigerate up to 24 hours. Top each bundle with dollop of crème fraîche.

Serve chilled or at room temperature.

Per serving: 120 cal; 1g prot; 10g total fat (5g sat fat); 6g carb; 25mg chol; 15mg sod; 2g fiber; 2g sugar

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Caramelized Onion & Black Olive Crostini

Serves 12 (makes 24 crostini) Slow-cooking onions brings out their natural sugars, for a deep, intensely flavorful topping that's high in nutrients and low in fat and calories. This minimalist, vegan crostini is designed to highlight the rich onion flavor; for more color, add chopped arugula, roasted tomatoes, or wild mushrooms.

Or customize for your guests: swap gluten-free, Paleo, or Keto bread for the baguette.

2 Tbs. olive oil 1 large yellow onion, halved and thinly sliced 1 Tbs. finely minced fresh rosemary needles ½ cup finely chopped black olives 1 large baguette, cut on the diagonal into 24 slices Olive oil for brushing baguette Fresh rosemary for garnish (optional)

1. In large, heavy skillet, heat olive oil over medium heat. Add onion and toss to coat with oil. Cook 20–25 minutes, stirring frequently, until onions are golden-brown and soft. Stir in rosemary and cook 2 minutes longer.

2. Remove from heat and let cool. Stir in olives and season to taste with salt and pepper. Transfer to tightly sealed container and refrigerate until ready to serve.

3. While onions are cooking, preheat oven to 400°F. Line baking sheet with parchment paper. Arrange baguette slices on baking sheet. Brush tops with olive oil and bake 7–10 minutes, until golden and crispy. Remove from heat and sprinkle with salt. Let cool and store in tightly sealed container until ready to serve.

4. To serve, top each baguette slice with caramelized onion and olive mixture.

Arrange on serving platter, garnish with fresh rosemary, if desired, and serve immediately.

Per serving: 300 cal; 10g prot; 5g total fat (0.5g sat fat); 54g carb; 0mg chol; 540mg sod; 0g fiber; 3g sugar

Butternut Squash, Sage, and Apple Bisque Shooters

Makes 12–16 shooters This creamy, luxurious soup is equally delicious served hot or chilled—sub skim milk for a skinnier version, or make it vegan with unsweetened almond milk. Granny Smith or Pink Lady apples add tart-sweet undertones; swap Bosc or Anjou pears for intriguing, nutty-sweet notes. We topped ours with toasted hazelnuts for easy crunch and flavor. Or try this elegant garnish: fry small fresh sage leaves, drain on paper towels, and sprinkle with salt.

Top each shooter with one fried sage leaf just before serving.

2 Tbs. olive oil 1 small leek, thinly sliced 3 garlic cloves, chopped 2 large apples, peeled, seeded, and chopped 2 12-oz. bags frozen butternut squash, thawed 3 cups chicken or vegetable broth ½–1 tsp. dried sage ½–1 cup heavy cream or milk Chopped toasted hazelnuts for garnish 1. Heat olive oil in large soup pot and cook leeks 3 minutes, until just softened. Stir in garlic and cook 1 minute more, stirring constantly.

Add apples, butternut squash, 3 cups broth, and dried sage. Bring to a boil, reduce heat, and simmer 5–7 minutes, until apples are soft.

Stir in cream or milk.

3. To serve cold: divide among small, squat glasses, sprinkle with chopped hazelnuts, and serve chilled. To serve hot: warm through 20 minutes before serving, divide among individual small cups, sprinkle with chopped hazelnuts, and serve immediately.

Per serving: 90 cal; 2g prot; 5g total fat (2g sat fat); 12g carb; 10mg chol; 20mg sod; 1g fiber; 5g sugar

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Photo: (top) Adobe Stock

2. Transfer to blender and purée until very smooth and creamy. Season to taste with salt and pepper. Refrigerate in tightly covered container up to 24 hours before serving.

• DECEMBER 2021

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10/25/21 7:40 PM

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IN THE SPOTLIGHT

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stay-healthy secrets from leading experts

It’s the Bomb!

Inspired by the chocolate masters of Italy, Eric Torres-Garcia left the world of finance behind to create his own delicious confections—Cocoa Bombs.

BY CHRIS MANN

In the spring of 2019, two years into pursuing his master’s degree in finance in Turin, Italy, Eric TorresGarcia found himself increasingly drawn to a more creative, sweeter calling. “Turin is very passionate about its confection industry,” says Torres-Garcia, 25. “I saw and experienced a lot during my time there—and the chocolate made a big impression on me.”

Months into an unfulfilling accounting job he took when returning to the U.S. that fall, lingering visions of a popular European Easter egg treat inspired Torres to transform hot cocoa—and his life.

“One December morning, I got up and felt a great urge to start playing around with this idea,” he recalls. “I bought around $15 worth of ingredients, came home, and started attempting a prototype. After many failed attempts, I finally ended up getting a good version.”

Torres-Garcia’s video of the results, featuring a hollow chocolate orb suddenly bursting forth with hidden mini marshmallows and hot cocoa under a cascade of steamed milk, received over 2.5 million views on Tik-Tok. The video’s

36

“One December morning, I felt a great urge to start playing around with this idea,” says Cocoa Bombs creator Eric Torres-Garcia. “I bought around $15 worth of ingredients and started attempting a prototype. After many failed attempts, I finally ended up getting a good version.”

title: “Would anyone buy these?” The world’s answer: “By the boatloads.”

Two years later, TorresGarcia’s CocoaBombs.com remains the overnight candymaker’s magic ticket to culinary success. His tasty

treats are now shipped worldwide and available in select stores and bakeries.

What’s more, he shares with readers how to whip up seasonal, special-event, and everyday chocolaty explosions in his new book, Cocoa Bombs: Over 40 Make-at-Home Recipes for Explosively Fun Hot Chocolate Drinks.

• DECEMBER 2021

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BN: Why, based on the reactions you received, did this culinary trend explode?

ETG: Hot cocoa is an item that has stayed the same

antlers and use chocolate drops or even a cinnamon gumdrop for the red nose.

since it was invented by the Mayans around 500 B.C. When you go to the grocery store and make your way to the hot cocoa aisle, all you see is powder. Our product disrupted the entire industry because it was, and continues to be, a novelty and specialty item. It’s irresistible!

BN: What goes into your keto-friendly HighProtein Cocoa Bombs?

ETG: The Keto-friendly Bomb is made with a sugar-free,

BN: Which of your book’s recipes would you recommend for beginners?

ETG: If it were me, I would go with a milk chocolatebase recipe. Working with dark and white chocolate can be a little challenging. Dark chocolate contains more cocoa, which makes it a lot more runny, and white chocolate doesn’t contain as much cocoa, making it a lot more sensitive to temperature. Milk chocolate is the smoothest and easiest to work with.

It contains just the right amount of cocoa, and it’s not too runny or chunky.

BN: What equipment and essential ingredients are needed to make these treats?

ETG: You will need a silicone mold, food thermometer,

extra-dark-chocolate shell and high-protein hot cocoa mix. The high-protein hot cocoa mix—either fudge brownie or chocolate flavor works great here—can be found at most supplement stores or online.

BN: How do you incorporate matcha powder in your White Chocolate and Matcha Cocoa Bombs?

ETG: These are a fan favorite! When the white chocolate is melted, you can infuse it with a little ceremonial matcha to give it a nice pastel green color. To decorate, you can drizzle over the remaining tempered chocolate, then sprinkle each with a light dusting of matcha powder.

BN: Any tips on tempering and working with different types of chocolates?

ETG: Chocolate can be very finicky! Typically, the higher

the cocoa content, the higher the melting point and runnier it is when melting and molding. When tempering chocolate in the microwave, make sure to heat it up soup spoon/pastry brush, microwave-safe bowl/double using a microwave-safe bowl, start with 30–45-second boiler, cupcake liners, piping bag, and, of course, intervals, and mix until it is chocolate, marshmallows, hot cocoa mix, sprinkles, thoroughly melted and at and other candies. the correct temper/working temperature. When tempering BN: Which spices, oils, and other natural using the double boiler method, ingredients are must-haves for holiday and be sure to stir constantly so winter-themed Bombs? that the heat doesn’t burn your ETG: Our customers love spicy Bombs during colder chocolate. Take off the double weather. I’m a big fan of our Mexican Cinnamon Cocoa boiler when it is melted, Bombs. As we get into winter and the holiday season, and stir until it cools down. we have seen great success with our Peppermint and Milk and white chocolate are S’mores Bombs. typically tempered at around Win a copy of 85–88°F and dark chocolate BN: What extras go into creating your Cocoa Bombs! at 88–91°F. Always consult Reindeer Cocoa Bombs?

We have 3 copies your chocolate supplier ETG: These can be made with just a few extra ready to give out. for directions. ingredients. We break up some pretzel twists for To enter, email your name and address to betternutritionfreebie@ gmail.com. Please put How to Gift and Serve Cocoa Bombs for the Winter Holidays “Cocoa” in the subject “There are endless twists for gifting and serving Cocoa Bombs,” says Eric Torres-Garcia. line. Good luck!

“We have seen Cocoa Bombs served in cocktails such as dark chocolate Irish coffee, chocolate bourbon whiskey, white chocolate peppermint schnapps, and tons of variations with fillings and toppings. We’ve also seen a lot of sugar-free requests, and if you’re able to find sugar-free chocolate, it can be a great way to serve a healthier Cocoa Bomb. The countless options also apply when gifting Cocoa Bombs. Some of the ways we typically see these items gifted are inside of mugs or in candy boxes and cellophane bags that can be personalized and decorated with bows and notes. You really can’t go wrong with hot chocolate during the winter!”

DECEMBER 2021

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37 10/25/21 6:26 PM

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10/22/21 9:01 AM

HEALTHY DISH

*

recipe makeovers full of modern flavor

Easy Holiday Entrée

Tired of the same-old holiday turkey and ham? This simple-yetsatisfying pork tenderloin dish may be just what you’re looking for to freshen things up this year.

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

Pork tenderloin is an amazing “alternative” to standard holiday fare. It’s relatively easy to prepare, and makes for really tasty leftovers. And there’s nothing to fear in the fat from pasture-raised pigs.

Which brings us to an important point about animals in the food supply.

A food and cooking column might not be the most perfect forum to discuss the debate over eating animals, but I can’t wholly recommend pork—or, actually, any meat—without making a disclaimer: I am an animal lover.

At the same time, as a nutritionist, I am of the opinion that humans do better with some animal products in their diets.

So, I try to eat beef, pork, chicken, and eggs only from pasture-raised animals. This isn’t always possible, of course, but in researching this column, I easily found a dozen places online that sell pastured pork, grass-fed beef, and the like—and farmers markets across the country are filled with people who raise their livestock humanely. Yes, it’s usually a little more expensive than the horrible, factory-farmed, hormoneand-antibiotic-filled meat sold at most supermarkets, but I’d rather eat less of the good stuff than more of the stuff that’s bad for my body and the planet.

With that in mind, pork tenderloin—also known as pork filet—is an excellent source of protein, vitamin B1 (thiamine), phosphorus, vitamin B6, and niacin. It’s also a very good source of potassium, vitamin B2 (riboflavin), and zinc (important for immunity).

All those old commercials touting pork as the “other white meat” were based on the fact that pork is low-fat, but we now know that fats—even saturated fats—aren’t the problem in our diets. Sugar and processed carbohydrates are. And pork has none of those!

FEATURED INGREDIENT

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Mediterranean diet, which has been shown in virtually every study to be associated with lower levels of heart disease and cancer. A new peanut has been developed recently called a “high oleic peanut,” which is good news because oleic acid is the monounsaturated fat that all the shouting is about. The new high oleic peanut has been engineered to have about 80 percent of its fat (instead of 50 percent) from oleic acid, thus boosting the peanut’s monounsaturated fat content even higher.

WORTH KNOWING

In my local natural foods store, there’s a little grinder that sits in the produce section. You throw peanuts into the sieve and put a little plastic container underneath, flip the switch, and out comes the richest, most delicious, oily, thick peanut butter you can imagine. That’s real peanut butter with nothing added, just the benefits of the peanuts described above. You can also buy ready-made jars of peanut butter like that in health food stores, usually labeled natural, and sometimes also organic.

Photo: Getty Images

Most of us are familiar with salted peanuts as a snack bartenders offer to make us thirstier, but the lowly peanut is actually surprisingly high in antioxidants.

In fact, scientists from the University of Florida’s Institute of Food and Agricultural Sciences found that peanuts rival many fruits. “When it comes to antioxidant content, peanuts are right up there with strawberries,” says Steve Talcott, one of the researchers whose study was published in the Journal of Food Chemistry.

But peanuts offer more than just antioxidants. When researchers at Purdue University investigated the impact of peanut consumption on total diet quality, “We found that including peanuts in the diet significantly increased magnesium, folate, fiber, copper, vitamin E, and arginine, all of which play a role in the prevention of heart disease,” says Dr. Richard Matttes, one of the principle investigators of the study, which was published in the Journal of the American College of Nutrition.

About half of the fat in peanuts comes from monounsaturated fat, the same kind that’s so plentiful in the

• DECEMBER 2021

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10/25/21 6:20 PM

Photo: Pornchai Mittongtare; Prop Styling: Kim Wong; Food Styling: Claire Stancer

Peanuts

make it!

Braised Peanut Pork Tenderloin Serves 8 2 Tbs. neutrally flavored vegetable oil 2 16-oz. pork tenderloins, trimmed of fat and silver skin (connective tissue) 2 Tbs. minced fresh garlic 1 Tbs. minced fresh ginger ½ cup unsalted crunchy natural peanut butter ¼ cup tamari 3 Tbs. fresh lemon juice 1 Tbs. brown sugar ¼ tsp. cayenne pepper ½ cup light coconut milk ½ cup water ¹⁄3 cup finely sliced scallions, greens only, optional for garnish ¼ cup chopped fresh cilantro, optional for garnish 1. Heat oil over medium-high heat. Gently arrange prepared tenderloins in pan and season lightly with salt and pepper. Sear until lightly browned, about 4 minutes. Flip, and repeat on the other side. Remove meat and set aside on plate to rest.

2. Add garlic and ginger to hot pan, and cook about 30 seconds, stirring frequently, until very fragrant. Add peanut butter, tamari, lemon juice, brown sugar, cayenne, coconut milk, and water, and whisk until well combined and just beginning to boil.

Photo: Pornchai Mittongtare; Prop Styling: Kim Wong; Food Styling: Claire Stancer

Photo: Getty Images

3. Reduce heat to lowest setting, return seared tenderloins to pan, roll gently to coat in sauce, cover, and cook until instant-read thermometer reads 145°F (or to desired doneness), about 12 minutes. Remove tenderloins and allow to rest 5 minutes before slicing. Serve slices with sauce and garnish with prepared green onion and cilantro, if using.

Per serving: 270 cal; 29g prot; 14g total fat (2.5g sat fat); 7g carb; 75mg chol; 570mg sod; 1g fiber; 3g sugar

Notes from the

Clean Food Coach

If you want to stay with an Asian theme for your holiday meal, this dish pairs beautifully with coconut rice and a tangy marinated cucumber salad. To make a quick “pickled” salad, whisk together ¼ cup lime juice, 2 teaspoons sugar, ¼ teaspoon salt, and 2 tablespoons finely sliced scallions. Add ²/3 cup shredded carrots and 2 large cucumbers, halved lengthwise, seeded, and thinly sliced. If the skin is tough, peel before slicing. Toss to combine and chill until ready to serve.

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41 10/25/21 6:21 PM

ASK THE NUTRITIONIST

*

answers to your food questions

Healthy Indulgences for the Holidays Follow this guide to choose wines, coffees, and chocolates you can feel extra good about.

BY MELISSA DIANE SMITH

’Tis the season for holiday indulgences.

During this festive time of year, you might want to relax with a glass of expensive wine, savor a cup of really good coffee, or treat yourself to a few pieces of the highest-quality chocolate.

Unfortunately, the ingredients used to make these seasonal favorites are often sprayed with harmful pesticides and produced in unfair or unhealthy working conditions, which can throw a wet blanket on your holiday merrymaking.

But if you’re willing to do a little work—and, yes, pay a little extra—you can find wines, coffees, and chocolates produced with farming and fair-trade practices that are better for you, the environment, and everyone involved. So you can feel extra good about partaking in these luxuries and sharing them with your family or friends.

To enjoy the relaxing effects of wine without the harmful synthetic pesticides routinely sprayed on grapes, seek out organic varieties—or at least brands bearing the Made with Organic Grapes designation. The difference? It’s mostly a matter of sulfites, naturally occurring compounds that are often added as preservatives, which can cause severe allergic reactions in some people.

As you might imagine, a wine that qualifies as Made with Organic Grapes must be produced using 100 percent organic grapes. But while these wines must also adhere to some limits on additives that can be used during the winemaking process, added sulfites are allowed. Bonterra Organic Vineyards

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offers bottles, boxes, and cans of several varieties of this type of wine. Other “Made with Organic Grapes” brands include Bronco Rare Earth Cabernet Sauvignon and Grifone Pinot Grigio.

A wine that bears the USDA Organic label adheres to the same standards as wines made with organic grapes, but takes them one step further. Additives such as coloring agents, flavoring agents, and sulfites cannot be used during the winemaking process. The lack of added sulfites is a big health benefit because it allows some people who are sensitive to sulfites to enjoy a glass of wine without experiencing

symptoms such as headaches, asthma, or stomach pain.

Frey Vineyards is considered America’s first organic and biodynamic winery.

Based in Mendocino County, Calif., Frey has been producing vegan, glutenfree, organic wines with no added sulfites since 1980. Its brands include Frey Organic, Biodynamic Field Blend, Organic Agriculturist, Pacific Redwood, and Sun & Rain, each of which celebrates an aspect of organic agriculture, biodynamic farming, or other themes. Frey Organic Pinot Noir, Pinot Grigio, and Biodynamic Cabernet Sauvignon are popular choices.

Photo: Getty Images

Wine Not Go Organic?

• DECEMBER 2021

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10/25/21 6:07 PM

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ASK THE NUTRITIONIST

Other companies that produce USDA Organic wine with no added sulfites include Badger Mountain (from Washington), Stellar Winery (from South Africa), La Cantina Pizzolato (from Italy), and Spartico (from Spain).

Stop & Smell the Coffee Coffee is best known for its energizing caffeine, but it also contains antioxidants and other substances that help reduce inflammation in the body. Drinking coffee may also have a protective effect on the liver.

If only you or just a few people at your holiday gathering want coffee, consider trying Mount Hagen, an easy-to-find, instant, USDA Organic, Fair Trade coffee—many people feel it tastes like fresh brewed!

Other highly rated, certified organic coffee brands found in many natural food stores include Laird Superfood, a company that emphasizes sustainability and social responsibility; Equal Exchange, which emphasizes farmer fairness as a top priority; and Kicking Horse, which also is labeled Fair Trade.

For super-smooth java, try Bulletproof Coffee, available in whole bean, ground, Keurig-compatible pods, and on-the-go cold brew beverages.

Bulletproof’s products are advertised as “clean,” grown on high-altitude estates in Guatemala and Colombia, washed, and tested for toxins. Many coffee lovers find them so smooth, they don’t even need to add sweetener.

For a brew that tastes like coffee yet has medicinal mushrooms to prevent jitters, soothe the stomach, promote mental focus, and support immunity, consider Four Sigmatic Mushroom Coffee, available as ground coffee, coffee pods, and lightly sweetened individual latte packs that you add to hot water.

Calling All Chocolate Lovers Chocolate is a product of the cacao bean, more commonly known as cocoa. Like coffee, chocolate production often leads to ecological destruction and exploitative working conditions. To take the guilt

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The Health Benefits of Wine, Coffee, and Chocolate Wine, coffee, and chocolate all can be harmful to your health if you overdo them.

But each of these indulgences can also be beneficial in small-to-moderate amounts.

To get the most health bang for your buck, choose varieties made with clean, quality ingredients that work best with your individual biochemistry, and savor them in small amounts. The following is a quick nutritional and health rundown of each.

WINE Research on the health benefits of wine has focused mainly on red wine, which is highest in the anti-inflammatory compound resveratrol.

But don’t overlook white wine, which has also been linked to health benefits. For about 125 calories, a glass of red wine provides a good dose of manganese, potassium, and magnesium. A glass of white wine has slightly fewer calories, but also supplies slightly lower amounts of these nutrients.

Many population studies have shown that wine drinkers have lower risks of death from all causes, including heart disease. One study found that people who drank low-to-moderate amounts of wine were less likely to die from heart disease or stroke than people who drank beer or other spirits. Another study in 2015 found that wine drinkers had a lower risk of osteoarthritis compared to beer drinkers.

CHOCOLATE Made from the seeds of the cacao tree, dark chocolate is a good source of nutrients that can positively affect your health. It’s rich in manganese, copper, iron, and magnesium and also provides some potassium, zinc, and selenium. And it’s positively loaded with biologically active antioxidant compounds such as polyphenols, flavanols, and catechins. One study showed that cocoa and dark chocolate had more antioxidant activity, polyphenols, and flavanols than any other fruits tested—including blueberries and açai.

The antioxidant-exhibiting compounds in dark chocolate can reduce insulin resistance, which is a common risk factor for diabetes and heart disease. They may also improve blood flow to the skin, protect skin against sun damage, and improve blood flow to the brain.

COFFEE Coffee is made from beans, and many of the nutrients in coffee beans end up in brewed coffee. In fact, a single cup, which contains a paltry 2 calories, features several essential nutrients, including riboflavin (vitamin B2), pantothenic acid, manganese, and potassium.

Coffee beans also contain polyphenols, a type of antioxidant that can help rid the body of free-radical waste products. And research has shown that drinking coffee may help protect against type 2 diabetes, Parkinson’s disease, liver cancer, and non-alcoholic fatty liver disease.

• DECEMBER 2021

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out of this guilty pleasure, buy organic chocolate that’s also produced and distributed using Fair Trade practices.

Theo Chocolate is one brand with a mission and values that allow everyone in the bean-to-bar process to thrive.

It sells a wide variety of bar flavors, including Orange Dark Chocolate and Mint Dark Chocolate, as well as chocolate-covered bites, cups, and caramels.

Equal Exchange is another ethical brand that offers unique flavors such as Coconut Milk Chocolate and Lemon Ginger Dark Chocolate. It also produces mini chocolates as well as Hot Cocoa and Dark Hot Chocolate mixes.

Alter Eco bills its products as “the cleanest, greenest chocolate” available.

In 2020, the company launched The Alter Eco Foundation, which provides resources to help farmers transition to a

IND April 2021 BN Half Page Ad.indd 1

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form of regenerative agriculture known as dynamic agroforestry. This practice promotes a diversity of crops that benefit not only the land but also the farmers who live and work on it. Alter Eco sells a variety of bars, including Classic Grass Fed Milk Chocolate and Coconut Toffee Dark Chocolate, as well as assorted truffles and nut butter bombs.

Dr. Bronner’s, the family-owned maker of the top-selling brand of soap in North America, is the new kid on the block of ethical chocolates. It recently launched six varieties of Dr. Bronner’s All-One Chocolate bars, including Smooth Coconut Praline and Crunchy Hazelnut Butter. They’re made with 70 percent dark chocolate from cocoa beans using regenerative organic/dynamic agroforestry practices and sweetened with lower-glycemic coconut sugar.

For organic chocolate without cane or coconut sugar, try Heavenly Organics chocolate patties, which are sweetened with 100 percent organic, wild raw honey produced using non-invasive methods to protect wild bee populations.

This honey is not only organic but also Glyphosate Residue Free Certified.

Heavenly’s unique products include Pomegranate Chocolate Honey Patties and Mint Chocolate Honey Patties.

If you follow a no-added-sugar diet such as a keto or Paleo, try Evolved Chocolate Organic Keto Cups in flavors ranging from Hazelnut Butter to Coffee.

They’re powerful combinations of creamy cacao on the outside and smooth nut butter and MCT oil on the inside. Plus, they’re sweetened with organic monk fruit extract, which doesn’t negatively impact blood sugar or insulin levels.

2/26/21 1:49 PM

10/25/21 6:10 PM

RETAILER SPOTLIGHT

Chequamegon Food Co-op

The Chequamegon Food Co-op, located in Ashland Wis., is a member-owned cooperative with over 3,000 owners. Sitting on the shores of Lake Superior, it’s situated in an ecologically diverse area that lends to an array of local products.

“Chequamegon” is an Ojibwe word meaning “land of shallow water,” and the co-op honors this heritage by placing Ojibwe language signs throughout the store as an important step toward recognizing the original inhabitants of the land and keeping their language alive.

In the 1970s, the co-op started as a bulk food-buying club. Since then, it has expanded to its second storefront that’s just over 6,000 square feet in size. The grocery cooperative remains a leader in local, organic, ethical, and healthy foods, offering a deli, a fresh produce department, bulk items, a comprehensive wellness department, community classes, and both micro-loan and “chip-up” programs to promote the local economy.

Giving back to the community is in Chequamegon’s cooperative nature.

The co-op offers no-interest micro-loans to local producers twice a year, awarding up to $30,000 every year. Additionally, its Round for Partners program asks customers to “chip up” their change to a round number at the register, and the extra cents are added up and donated to a different local community organization each month. Annually this project donates over $12,000 back into the local economy.

The Chequamegon Food Co-op believes that a healthy community lends itself to a healthy individual, and it remains dedicated to furthering that cause by providing ecologically sound foods and products, the production and quality of which promote the health of its members and its community.

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Visit the Store Chequamegon Food Co-op

700 Main Street West Ashland, WI 54806 (715) 682-8251 www.chequamegonfoodcoop.com Hours:

7:30 a.m. to 8 p.m. daily Immune Compromised Hours (Masks Required)

7:30 a.m. to 9 a.m. daily

• DECEMBER 2021

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PRODUCT SPOTLIGHTS

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47 10/25/21 6:57 PM

RECIPE 4 HEALTH

*

eating clean made easy

Seasonal Superstar

Looking for a festive alternative to cranberries? Try adding a burst of healthful flavor to your dishes with pomegranates.

BY NEIL ZEVNIK

make it!

Mediterranean Couscous with Pomegranate Seeds & Mint Serves 4 If you have leftovers of this fluffy side dish, serve it as a zesty cold salad.

1 10-oz. box plain couscous 1 Tbs. lemon olive oil ½ cup pomegranate seeds ½ cup chopped walnuts ¼ cup chopped fresh mint ¼ cup chopped fresh flat-leaf parsley 2 Tbs. currants

Per serving: 436 cal; 14g prot; 13g total fat (1g sat fat); 67g carb; 0g chol; 13g sod; 6g fiber; 10g sugars

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Photo: Pornchai Mittongtare; Prop Styling: Kim Wong; Food Styling: Claire Stancer

Prepare couscous according to package directions, adding lemon olive oil to liquid.

Fluff couscous with fork, and lightly stir in remaining ingredients.

• DECEMBER 2021

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