Better Nutrition November 2021 Issue by Better Nutrition Magazine

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

NOVEMBER 2021 * betternutrition.com

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INTRODUCING

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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

November 2021 / Vol. 83 / No. 11

6 NEWSBITES Diabetes Research Update New studies reveal that zinc, curcumin, and green tea all show benefits for type 2 diabetes.

8 PASSION BEHIND THE PRODUCT A Taste of the Tropics How Pitaya Foods is bringing exotic flavors to the states.

10 IN THE SPOTLIGHT In the Can After a career spent working with fresh ingredients, Chef Theo A. Michaels learned the joys of canned food during the pandemic lockdown.

12 ASK THE NATUROPATHIC DOCTOR Self-Care 101 How to create a calming routine to soothe life’s stresses.

Brighten up your winter table with this Passion Fruit Cranberry Relish with Açai.

features Nutrition’s 2021 Best 22 Better of Supplements Awards

Our annual look at the cream of the dietary supplement crop features more than 50 winners in categories ranging from Brain Health to Immunity to Weight Loss. If you’re trying to decide which brands are best for your particular concerns, this is the place to start.

Sides for 30 All-Star Thanksgiving Dinner

Move over, turkey. This year, we’re shining the spotlight on healthy, seasonal sides. Bright green peas, golden beets, crunchy Brussels sprouts, purple and green frilly kale, jewel-red pomegranates, and sunny orange winter squash take center stage in these ovation-worthy recipes.

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16 HERBAL WELLNESS Cat’s Claw This South American superstar herb can quell inflammation, boost immunity, and more.

18 NATURAL BEAUTY Is Your Skin Going Through a Dry Spell? Natural formulations to moisturize winter skin and leave you feeling soft and smooth.

36 ASK THE NUTRITIONIST What “Foodies” Are Really Hungry For Reconnecting with our food can nourish body, mind, and soul.

40 EATING 4 HEALTH The Skinny on the Low-Fat Diet Eight surprising things you might not know about this weight-loss plan.

Click On This! RESOURCES & REFERENCES

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

Spotlight on Winter Wellness From skin-saving secrets to low-carb comfort foods, including:

BN’s Go-To Winter Wellness Guide * Natural Remedies for the Winter Season * 11 Ways to Winterize Yourself * Low-Carb Winter Veggies 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.

44 HEALTHY DISH A Honey of a Cranberry Sauce Give your Turkey Day dinner an upgrade with this honey-infused, fermented take on the classic side.

48 COOK WITH SUPPLEMENTS Crockpot Lamb Tagine Turmeric brings a healthy dose of flavor to this hearty winter stew.

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

Photo: (Cover and this page) Pornchai Mittongtare, Prop Styling: Robin Turk; Food Styling: Claire Stancer

departments

• NOVEMBER 2021 9/24/21 10:35 AM

Don’t blow it. Stock up to give your immune system a boost when it needs it the most. Maintaining a healthy immune system has never been more important. Give yourself extra support to help stay on top of immune challenges. Taking TheraZinc, Elderberry and SuperLysine+ can help strengthen the immune system when it needs it the most.*

* 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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EDITOR’S * LETTER

Me Time Since the pandemic started, people are more motivated than ever to improve their health. A new survey by OnePoll, which involved 13,000 people in 24 countries, showed that a whopping 89 percent of those interviewed are making changes to become healthier. This includes buying less junk food, going for walks during lunch, and taking vitamins and other supplements. Physical appearance has become more important, too, over the past two years. According to separate research (Back to Life: Beauty and Self-care in the Post-pandemic World), 48 percent of Americans said they are focusing more on beauty, and roughly 53 percent said the relationship between diet and physical appearance has become more important to them. I want to highlight two articles in this issue that cover these very topics: On p. 12, Dr. Emily Kane discusses the importance of self-care and shares her suggestions for making it a reality. On p. 22, you’ll find our Best of Supplements Awards. This annual section, which takes several months to put together, is a one-of-a-kind guide to high-quality supplements. There is something on every health topic, from stress and mood to hair, skin, and nails. In these uncertain times, it helps to focus on what you can control and change. This is good life advice in general, but it’s particularly fitting when it comes to your health. Here’s to discovering new ways to feel and look your best!

Our Writers

Meet the passionate people behind this issue of Better Nutrition!

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

Emily A. Kane, ND, LAc, has a private practice in Juneau, Alaska. She is the author of Managing Menopause Naturally and other books. dremilykane.com

Karta Purkh Singh Khalsa, DN-C, RH, teaches herbalism courses online. internationalintegrative.com

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

Melissa Diane Smith, Dipl. Nutr., is a holistic nutritionist and author of Going Against GMOs. melissadianesmith.com

Kimberly Lord Stewart is an award-winning journalist who has worked for leading natural product publications since 1996. She’s the author of Eating Between the Lines. eatingbetweenthelines.net

Sherrie Strausfogel writes about spas, wellness, and travel. She is the author of Hawaii’s Spa Experience.

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

* nbrechka@outsideinc.com

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

Vera Tweed is editorial director at Natural Health Connections and author of Hormone Harmony. veratweed.com Neil Zevnik is a private chef specializing in healthy cuisine. He is based in Eustis, Fla. neilzevnik.com

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, Emily A. Kane, ND, LAc, Karta Purkh Singh Khalsa, DN-C, RH, Chris Mann, Melissa Diane Smith, Kim Stewart, Lisa Turner, Neil Zevnik Senior Director of Production & Circulation Director of Production & Manufacturing Salesforce Coordinator Prepress Manager

Heather Arnold Barb VanSickle Cossette Roberts Joy Kelley

Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 818-521-2397 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 Client Success Manager Caroline Lustgarten clustgarten@outsideinc.com Marketing Designer Judith Nesnadny jnesnadny@outsideinc.com Accounting & Billing Tonya Hodges 800-380-9842

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 Revenue Officer Scott Parmelee Chief Legal Officer Christina Halliday 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. 11. Published monthly by Outside Interactive Inc. 5720 Flatiron Parkway, Boulder, CO 80301; ©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.

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Activate Your Beauty 2 IN 1

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www.biosil.beauty †This statement has 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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NEWS*BITES Diabetes Research Update BY VERA TWEED

Weight loss and exercise are effective for both prevention and reversal of type 2 diabetes, and supplements can provide additional benefits:

Zinc & Curcumin A study of 82 people compared zinc and curcumin supplements with a placebo among a group of 82 people diagnosed with prediabetes. Those in the study were divided into 4 treatment groups: zinc only, curcumin only, a combination of the two, or a placebo. They were also instructed to follow a reduced-calorie diet and to exercise. After 90 days, the greatest reduction in markers of diabetes risk occurred among those taking a combination of

zinc and curcumin, with the next-best results among those taking only zinc. The combination and zinc groups also saw reductions in Body Mass Index (BMI). Daily dosages used in the study were 30 mg of zinc, as zinc gluconate, and 500 mg of BCM95, a patented form of curcumin.

Green Tea Extract Peripheral neuropathy—numbness and

pain in the extremities—is a common complication of diabetes, but a study shows that green tea extract may help. The effect of the extract was compared with a placebo in a group of 194 type 2 diabetics suffering from neuropathy. Standard tests of neuropathy severity were done at the beginning of the study and after 4, 8, and 16 weeks of supplementation with a green tea extract or a placebo. Improvement in the green tea group, compared with placebo, became apparent after 8 weeks. After 16 weeks, the benefits of green tea increased further. Earlier studies found that drinking green tea or taking green tea extract can lower blood sugar and reduce risk for type 2 diabetes.

1. Chromium

Studies show that this mineral can improve blood-sugar levels by increasing insulin sensitivity, and it improves levels of cholesterol and triglycerides without adverse effects. A daily dose of 200 mcg is often recommended. 2. Gymnema sylvestre

Research shows that this herb lowers blood sugar by increasing production of insulin. The most noticeable effects have

occurred among diabetics with the highest levels of blood sugar. Follow label directions for dosages. 3. Aloe

A review of studies, published in The Journal of Alternative and Complementary Medicine, found that aloe supplements lowered levels of blood sugar in people with both prediabetes and diabetes. The greatest reductions were seen in

people with the highest blood-sugar levels. 4. Probiotics

A review of studies with more than 600 people, published in the British Journal of Nutrition, found that probiotics lower blood sugar and improve insulin function among diabetics. Take a supplement with a variety of beneficial bacteria. 5. Biotin and vitamin B1

These vitamins stand out for their roles in main-

taining normal blood sugar levels. Your body needs biotin to make insulin, and also regulates genes involved in the metabolism of glucose. Large amounts of biotin can lower triglyceride levels, and a combination of biotin and chromium picolinate has been shown to lower blood sugar. Vitamin B1 (100 mg, three times daily) has been shown to lower levels of protein in the urine in people with type 2 diabetes.

Photo: Getty Images

More Research-Backed Remedies

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PASSION BEHIND THE PRODUCT

companies fostering personal & global well-being

A Taste of the Tropics

After returning home from Nicaragua, Pitaya Foods founder Chuck Casano couldn’t get dragon fruit smoothies out of his mind. So he decided to bring the delicious, exotic fruit to the states. BY NEIL ZEVNIK

What Do They Taste Like?

Açai: Rich, chocolatey flavor with hints of raspberry, blackberry, and pomegranate.

Dragon fruit: Slightly sweet with a delicious kiwi-pear flavor.

market. “We started this project with a promise to a small group of farmers in Nicaragua: that we would purchase 100 percent of the USDA Organic Red Dragon Fruit they produced, and we would help them obtain their organic certifications. Twelve years later, we’ve helped over 830 farms get USDA Certified Organic, protected 600 hectares from deforestation, created 175 new jobs for single mothers to help process the fruit, and injected $25 million into the local economy.”

One Step Farther Not only does their company contribute enormously to local prosperity in the war-torn country, but it strives to offer benefits that go beyond the immediate

environment. Pitaya Foods is committed to renewable energy, operating out of one of the only solar-powered facilities in Central America; and it created a unique Foreign Supplier Verification Program that started in Nicaragua and is being implemented in recently developed supply chains from Brazil and Peru to Mexico and Vietnam. But it’s the human factor that matters most, as Casano explains. “Our company helps support hundreds of farmers and their families, which is a great responsibility that can’t be taken lightly. Now that I’m a father, I want to be an example to my children that you can build a company that has a positive impact on the planet as well as every person involved. It also feels great creating something that’s healthy and sustainable that people love!”

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Photo: Pornchai Mittongtare; Prop Styling: Robin Turk; Food Styling: Camille Renk

“Our company helps support hundreds of farmers and their families, which is a great responsibility that can’t be taken lightly,” says Pitaya Foods founder Chuck Casano. “It also feels great creating something that’s healthy and sustainable that people love!”

Dragon Fruit Fuels Local Economies And so, Pitaya Foods came into being (‘pitaya’ is Spanish for dragon fruit). But Casano and his cofounder Ben Hiddlestone had more on their minds than just getting some unusual fruit to

Passion fruit: Sweet and tangy with notes of peach, mango, and pineapple.

Photo: Pitaya Foods

They are definitely exotic and intriguing, touted as “superfoods,” and until very recently, wholly unfamiliar to American consumers. Dragon fruit (does it burst into flames when cut?), passion fruit (does it instigate ardor when ingested?), and açai (how do you pronounce that anyway?) are just now making their way into the consciousness of health-minded folks. But they’ve been local staples in tropical and subtropical regions of the world for centuries, where their flavor and texture are as much appreciated as their nutritional benefits—all three are excellent sources of fiber, antioxidants, vitamins, and minerals. It was in Nicaragua that Chuck Casano first encountered dragon fruits. “When I returned to the States, I wondered why I couldn’t find a delicious red dragon fruit smoothie that I enjoyed every day in Nicaragua,” he says. And his experience working for a nonprofit made him acutely aware of the distressing conditions in the country. “Nicaragua is the second-poorest country in the Western Hemisphere, and most farmers cannot afford pesticides, so that is where I saw Nicaragua as a huge untapped resource for organic raw material and produce.”

make it! Passion Fruit Cranberry Relish with Açai Makes 3 Cups (about 12 ¼-cup servings) Dazzle your family with this antioxidant-rich fresh take on cranberry relish! Yes it’s the bomb with turkey, but also sublime with salmon, chicken, game meats, or cheese. 1 large navel orange, including zest 1 cup Pitaya Foods Passion Fruit Cubes 1 cup fresh or frozen cranberries ½ large Honey Crisp apple, peeled & chopped 1 Tbs. Pitaya Foods Açai Berry Powder ¼ cup Bare Honey Bee Pollen Infused Honey

1. Microplane zest from orange. Peel and discard rind, then coarsely chop flesh. 2. Combine all ingredients in heavy-bottom saucepan. Place over medium heat and bring to simmer. Cook, stirring often, until fruits have softened and cranberries have popped, about 12–15 minutes. 3. Remove from heat and allow to cool. Refrigerate before serving, preferably overnight.

Photo: Pornchai Mittongtare; Prop Styling: Robin Turk; Food Styling: Camille Renk

Photo: Pitaya Foods

Per serving: 60 cal; 1g prot; 0.5g total fat (0g sat fat); 18g carb; 0mg chol; 0mg sod; 1g fiber; 11g sugar

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IN THE SPOTLIGHT

stay-healthy secrets from leading experts

In the Can

In a culinary world dominated by farm-to-table eating and fresh ingredients, MasterChef semifinalist and author Theo A. Michaels celebrates the joys of cooking with canned food. BY CHRIS MANN

He was a semifinalist on the BBC’s MasterChef and is renowned for cooking Mediterranean-inspired “elegant village food” teeming with fresh ingredients. But Theo A. Michaels, author of the cookbooks Orexi!, Share, and Rustica, reached for his well-stocked cupboard and a can-do attitude during last year’s quarantine to create one of his newest all-time culinary favorites, Tray-Baked Spaghetti Puttanesca. “Everything goes into the tray raw, including the spaghetti, and 30 minutes later dinner is done!” says Michaels. Among the dish’s ingredients: canned cherry tomatoes, canned pilchards in tomato sauce, and canned pitted/stoned black olives. “I invented a version of this during the first lockdown in the UK in March 2020,” he says, “when my kids and I hosted 36 live cookalongs and I was coined as the ‘UK’s home economist’ in national and international press.” His new book, Canned: Quick and Easy Recipes that Get the Most Out of Tinned Food, serves up this time-saving and budget-friendly recipe along with 64 other simple-but-savory dishes that put canned and jarred ingredients front and center—just in time for the kitchen-labor-intensive holidays. In about 30 minutes, readers can pull together everything from curries and stews to skillets and stir fries, including can-topan oven bakes and sweet treats. Nonperishable foods and ingredients “are not used as a poor compromise to their fresh counterpart, but as an ingredient in their own right, with their own unique flavor and texture,” Michaels says. “It’s the difference between fresh or canned tomatoes (or) fresh or canned sardines—both wonderful but totally

different. In the Mediterranean, for instance, hand-salted anchovies preserved in cans and bursting ripe tomatoes and smoked oysters preserved in jars or cans are revered for their unique flavor. Canned showcases how so many of those wonderful nonperishable foods we have lurking in our cupboards and pantries can be used to make delicious meals that don’t compromise on taste or nutrition.”

“Canned showcases how so many of those wonderful nonperishable foods we have lurking in our cupboards and pantries can be used to make delicious meals that don’t compromise on taste or nutrition.”

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BN: What are some key benefits of cooking with canned and jarred ingredients? TM: Convenience is a big part. They last forever—well, almost! Canned foods give you the ability to have a host of ingredients in your pantry ready to make a week’s worth of meals. Nutrition is also a big advantage. When we boil vegetables, we end up throwing most of the nutrients down the drain, but with canned vegetables, pulses, and fruits, those nutrients remain intact. (Opt for fruit in its own juice rather than syrup, due to the high sugar content). I also really like how canned ingredients help you be spontaneous in your cooking. How great to grab a tin of lentils or pulses and throw them into a dish without first having to soak them overnight or cook them for a few hours. I also love that we are capitalizing on a method of preserving food that has been around for centuries and gives us the same benefits as storing food in the height of its season to be enjoyed in the depths of winter—canned cherries for my balsamic cherry tarte tatin, or puréed pumpkin for my pumpkin and almond cake, for example.

BN: Which new canned favorites grew from your work on this book? TM: I’ve always been a big fan of canned fish, lentils, (and) pulses, but it was some of the tropical fruits and vegetables that I’ve really enjoyed after writing the book. Things like banana blossom or jackfruit, which I’ve been using as vegan alternatives, and bamboo shoots or water chestnuts, which instantly help elevate certain recipes.

uncanny. I was surprised but embraced it, and after a few tweaks, it naturally evolved into this guac that worked really well. Again, it’s great to have a couple of cans floating around for an impromptu smashed avocado on sourdough with a poached egg when there are no ripe avocados at the local market.

BN: What canned and fresh ingredients go into your Succotash? TM: Canned cherry tomatoes are a revelation. I highly recommend trying them … much sweeter and less acidy than regular tinned tomatoes. I also use canned broad beans and sweet corn. Stored cupboard items include olive oil, maple syrup, and cider vinegar. The only fresh ingredients are onion, garlic, and fresh herbs. I love fresh herbs.

BN: Holiday cooking can often be an arduous, all-day event. What are some easy comfort-food recipes that save time and keep cooking fun? TM: You’ve got to go either long and

Win a copy of Canned!

We have 3 copies ready to give out. To enter, email your name and address to betternutritionfreebie@ gmail.com. Please put “Canned” in the subject line. Good luck!

BN: Which canned veggies and meats do you keep handy? TM: Always tomatoes! Peas are handy and especially

slow—put it together, put it in the oven, and forget about it—or something fast. Both offer minimal hands-on time. That, or do as I do and invest in a good local wine and take my time cooking! Some of my favorites from Canned for minimal fuss are Gnocchi, Blue Cheese and Asparagus Bake (so good and literally five minutes hands-on time), Smokey Black Bean Stew with Sweet Potato and Minted Yogurt, and Lentil and Roasted Frankfurter Stew.

BN: What sweet and spicy Canned recipes make for creative holiday extras? TM: Blackbean Brownies or Chai-Spiced Canned Rhubarb

good in curries and dishes where they are cooked as part of a meal, as opposed to a simple side dish. Also, weirdly enough—and I was tempted not to admit this one!— Spam, or luncheon meat. It’s really good diced small and fried until super crispy as a bacon alternative. Again, great when a sudden craving of carbonara takes hold and you want that crispy saltiness but don’t have any pancetta.

with Creamy Coconut Rice—you can’t go wrong with either of those! Or for something with a kick, my Paps’ Speedy ’n’ Spicy Curry Skillet. I lived in New Jersey as a kid for about four years and we starting calling my dad ‘Paps,’ and it’s stuck ever since! That recipe was inspired by one of his lunches.

BN: How did you develop your recipe for Broad Bean “Guacamole”? TM: By total accident! I was planning on making a

BN: Any tips on buying quality canned and jarred foods? TM: Like most ingredients, get the best you can afford—

fava- type dish, puréed freshly blanched broad beans. But as soon as I tasted the purée from canned broad beans, it just hit me as avocado. The resemblance was

all canned foods are not equal! For some reason, I always find beans and pulses in jars more plump and enjoyable than those in cans.

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ASK THE NATUROPATHIC DOCTOR

answers to your health questions

Self-Care 101

How to create a nourishing self-care routine that can help you feel calmer, more centered, and better able to face the challenges of the world around you. BY EMILY KANE, ND, LAC

: I want to take better care of myself, but I’m having trouble committing. Any tips for creating a good routine?

DR. KANE’S HAWAII RETREAT Jan. 5–14, 2022

Kane invites you to join her Annual Big Island Yummy Farm Fresh Food & Deep Stretching Retreat. Visit dremilykane.com for more information.

taking breaks from your screens and devices. It can be incredibly healthy to set aside one day a week for traditional fasting (water only) and one day a week (maybe the same day) for “screen fasting.”

Finding Balance There’s no one-size-fitsall healthy eating plan, but in general, we could all benefit from bending our diets more towards the keto and vegetarian ends of the scale. That might seem like a contradiction, but it really can be done. One of the reasons the U.S. was so hard-hit by Covid-19 is sadly due to the prevalence of preventable “co-morbidities” such as obesity, cardiovascular disease, and diabetes. Catastrophic environmental disturbances are one of many relatively new, and crushing, stressors that can throw us off balance, along with the constant bickering in the news and on social media. I strongly recommend

You can’t completely turn off stress, of course. It’s actually critical to human survival, creativity, and productivity. Stress motivates us to get things done, to take on difficult projects, or try to reach physical goals. Stress isn’t the enemy, but if you can’t take it in stride, it will wear away at your energy and self-confidence. Unmitigated stress has been shown to exacerbate (or even cause) obesity, type 2 diabetes, cardiovascular disease, neurodegenerative diseases, headaches, digestive problems, anxiety, depression, insomnia, and OCD behaviors. To maintain balance through self-care, you need to find effective ways to manage stress. Lifestyle choices are key to staying even, focused, and calm throughout the day. Pick a mindfulness practice that appeals to you—that excites you to explore. This could be a daily yoga stretch, contemplative (not judgmental) journaling, or a breath practice that helps you slow down and focus for at least 10 minutes.

Photo: Getty Images

Managing Stress

Intention is key! That’s the best place to start. You said “routine,” which may sound less-than-exciting; but, honestly, excitement is overrated. In fact, our bodies respond very well to routine at all stages of life. And we feel so much better, and act more considerately, when applying consistent self-care. The basics include making healthier dietary choices, getting enough sleep, being well-hydrated (with mostly water!), moving every day, and practicing forgiveness. There are so many triggers that can throw you off balance. Some you can control (such as how much sugar you put into your mouth) and some you cannot (such as, let’s be honest, other people). Keeping your emotions on an even keel goes a long way toward maintaining composure and equilibrium. You’re less likely to get bent out of shape, if you maintain your own inner calm, deep breathing, and intent for harmony.

MARK YOUR CALENDAR FOR

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HSA

&FSA

ELIGIBLE

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ASK THE NATUROPATHIC DOCTOR

I recommend sketching out your A prolonged easy exhale is the basis next day as part of a bedtime routine. of a calming breath pattern. Some Make a note in your calendar about your people like the “3-4-8” pattern in which food plan, your movement plan (exactly you breathe in deeply to a count of 3, what time of the day you will set aside then hold your breath in gently for for joyful physical activity), your med4 counts, then exhale slowly over 8 itation/yoga time (morning is ideal), counts. This exercise can be especialand what time you plan to get to bed in ly effective if you find a comfortable order to get 8 hours of sleep. seat (cross-legged on a small cushion is great) and put your hands on your knees, keeping the arms extended. 5 Anti-Stress Supplements Prolonging the exhale is associated Several supplements are effective in with activating the parasymhelping your quest to be a calmer, kindpathetic (opposite of the er person. My top 5 include: fight or flight) nervous Healthy system. Prolonged Vitamin C, which Tip! exhales can signifiboosts the immune The fundamentals of selfcantly and quickly system during cold, care are good food choices, lower blood presflu and virus season. making every bite worthwhile, sure, heart rate, Vitamin C is the founmoving your body with joy, getting enough sleep, finding and pain percepdational nutrient for meaning in your work, and tion. Deep breathtissue repair, including nurturing a daily conteming has the potential collagen synthesis, plative practice. to improve cognition, which makes it critical reduce stress, enhance for brain, heart, and skin attention span, and even health, as well as immune supimprove sleep quality (by reducing port. We do not produce our own vicortisol levels). tamin C (ascorbic acid) internally—we And speaking of sleep, life today is must get it from foods or supplements. often overstimulating, so do your best Most cheap vitamin C is made from to avoid additional stimulants such as corn, but I prefer C sourced from tapioca. caffeine, alcohol, and nicotine. Sorry to The ideal supplement is liposomal, say, there really are no health reasons from sunflower phosphatidylcholine, to indulge in any of these substances. because this fat-soluble form will deliver You’ll read articles about caffeine helping C through the cells to the mitochondria. you concentrate, but getting good sleep helps with concentration too. There’s B complex, particularly if you are information out there about how wine vegan or vegetarian. B vitamins in is neuro- and cardio-protective—but general are nerve and brain nutrients, that’s not the alcohol! It’s the resveratrol and many studies have elucidated the in the grape skins. Better to get that from benefits of Bs for mood, stress, anxiety, non-alcoholic supplements. depression, and even serious conditions such as schizophrenia. Look for a B complex that contains methylated versions of Get Moving B12 (methylcobalamin), folate (methylfoRegular movement is the cheapest method to reduce stress and control late), and the P-5-P type of B6. Some folks anxiety according to the Anxiety and experience a “niacin flush” with vitamin Depression Association of America B3, but this is actually great for opening (2020 study). Find what feels good—yoga up circulation in the smaller capillaries or dance or swimming or rebounding or and improving tissue oxygenation. spinning or hiking or aerobics or tennis or pickleball or volleyball—and plug it Magnesium, especially for women into your schedule every day. who tend to lose magnesium during

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their menses. Magnesium is a muscle relaxant that also acts directly on the hypothalamic-pituitary-adrenal axis by down-regulating stress responses, so it reduces anxiety as well as muscle cramps (including menstrual cramps). Generally about 300 mg of magnesium at bedtime helps improve deep sleep, but up to 750 mg may be required. Too much magnesium will cause a loose stool, so work up slowly to find your optimal dose.

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Turmeric is an all-around marvelous anti-inflammatory spice. Try buying it in bulk, from an organic source. When you cook soups or stews, put a lot of turmeric in the pot—about ¼ cup in a 4-quart stock pot. You can improve the absorption with a few twists of freshly ground black pepper, then simmer with onions and olive oil on low heat before adding veggies, beans, and stock. You can also enjoy turmeric in delicious, blenderized “Golden Milks” with chai, black or green tea, warming spices such as cinnamon or cardamom, and veggie milks with some added fat such as ghee or MCT oil.

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GABA at bedtime combines well with melatonin and magnesium to help turn off a chattering mind. This naturally occurring, relaxing, neurotransmitter can help counteract the multiple shocks of adrenaline and jangling surges of dopamine we all experience. GABA also has known antiseizure and antianxiety effects. A dose of 100–150 mg per day is generally sufficient. While GABA is considered safe for all ages, there are possible (though unsubstantiated) side effects of lowered blood pressure and appetite suppression. So if you have very low blood pressure or suffer from low appetite, proceed with caution.

Find a licensed naturopathic doctor for a virtual (telemedicine) or in-person consultation at naturemed. org/find-an-nd.

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IMMUNE

Support your immune system and your body’s daily nutritional needs with Bluebonnet’s Immune One™ Whole Food-Based Multiple Vegetable Capsules. This non-GMO, Kosher certified, whole food-based multiple delivers active coenzyme forms of B vitamins, scientifically substantiated dosages of vitamin C, D3 & zinc, vitamin E derived from non-GMO sunflower oil, as well as an immune support mushroom & herb blend for daily health & wellness -- all in just ONE capsule daily. ♦ • Immune Defense • Antioxidant Protection • Respiratory Support • Sinus Comfort

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HERBAL WELLNESS

healing botanicals for your body and mind

The Amazing Benefits of Cat’s Claw

This South American superstar herb can quell inflammation and boost immunity—and it may even help stave off cognitive decline. BY KARTA PURKH SINGH KHALSA, DN-C, RH

herpes, ulcers, PMS, asthma, and fibromyalgia. It’s also used to reduce blood pressure, lower cholesterol, relax blood vessel walls, inhibit sympathetic nervous system activity, and lower heart rate. Inflammation Many of these uses center on the herb’s ability to reduce inflammation, which was confirmed by a study published in the Journal of Ethnopharmacology. One very serious inflammatory disease, rheumatoid arthritis, responds to cat’s claw—a study from Austria found that the herb reduced the number of painful and swollen joints. It has also been shown to improve the inflammatory disease colitis. Several studies report that cat’s claw also benefits patients with osteoarthritis,

while others have confirmed its potential for preventing bone loss. A 2020 paper out of Brazil found that the herb exhibited effective anti-resorptive and anabolic effects, which point to it as a possible treatment for certain bone-loss diseases, including periodontitis. Early on, cat’s claw was described as an inhibitor of NF-kappa B, an inflammation-promoting chemical in the body’s cells. A study published by Albany Medical College in New York, indicates that cat’s claw is an effective antioxidant, but perhaps more importantly, a remarkably potent inhibitor of TNF alpha production. According to the study, the likely mechanism for cat’s claw’s anti-inflammatory actions is immunomodulation through suppression of TNF alpha synthesis.

Photo: Getty Images

Cat’s Claw (Uncaria tomentosa) is a general tonic and anti-inflammatory herb from South America. It burst onto the scene in North America about 30 years ago, and quickly grew from obscurity to become one of the 10 best-selling herbs in the U.S. as scientific research tried to catch up. With almost nothing previously published on cat’s claw before 1998, over 240 new studies have appeared in the scientific literature since then. Cat’s claw is the Swiss Army knife of herbs in South America, where it is prized for its anti-inflammatory, antiviral, diuretic, and immunomodulating properties, and is employed clinically for cancer prevention and treatment, AIDS, systemic candidiasis, inflammatory diseases (leaky gut, colitis, arthritis),

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Immunity A small study from Phytomedicine found that people who consumed 700 mg of cat’s claw extract daily for 2 months saw an increase in the number of cells related to immune function. And a report from Sweden demonstrated that the herb increased immune function and enhanced DNA repair. After taking cat’s claw for 6 weeks, men in the study had substantially elevated cell counts for specific markers of immune function.

Photo: Getty Images

Cognitive Decline A new angle in cat’s claw research involves cognitive decline. A 2020 paper looked at the herb for cognition, memory, and learning, with researchers noting that it “may represent a source of phytochemicals that could

enhance memory activity, repair DNA damage, and alter AChE activity, thereby providing neuroprotection during the aging process.” How to Benefit The active ingredients in cat’s claw that increase immune function appear to be the alkaloids isopteropodine and pteropodine. The diuretic alkaloids are mytraphylline and hirsutine. Antiviral constituents include the quinovic acid glycosides. Its proanthocyanidins, polyphenols, triterpenes, and plant sterols (beta sitosterol, stigmasterol, campesterol) are antioxidant, antimicrobial, and anti-inflammatory. The simplest preparation of cat’s claw—and the type preferred in native use—is a tea. Use up to 10 grams per day of dried bark as tea.

Scientifically formulated for clarity, alertness, mood and to combat mental stress from within... One of a kind vegan formula with powerful brain nutrients including Ashwagandha, Turmeric, B12, Phosphatidyl Serine, Choline & more. Focus. Achieve. Succeed.

Several standardized extracts of cat’s claw are available commercially, including one containing a minimum of 1.3-percent pentacyclic oxindole alkaloids, with a recommended dose of one 20 mg capsule three times daily for 10 days, followed by one capsule daily thereafter. You can also find a hot-water extract from the whole plant containing eight-percent carboxyl alkyl esters with a suggested dosage of 100 mg three times daily.

Whole World Botanicals Royal Cat’s Claw Liquid

Garden of Life RM-10 Immune System Food

Solaray Cat’s Claw

30 Years of proven results. Eleven quality ingredients. Used for most skin conditions. Powerful immune system balancing. Addresses the triggers of an outbreak on the inside, where it counts! Best. Skin. Ever.

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9/24/21 9:51 AM

NATURAL BEAUTY

pure ingredients for skin & body

Is Your Skin Going Through a Dry Spell? Moisturize your dry, winter skin with natural formulations that will leave you feeling soft and smooth—not sticky, slippery, or like you’re covered in chemicals. Many drugstore lotions and butters contain harmful parabens, silicones, synthetic perfumes, mineral oils, and even formaldehyde. Natural body moisturizers, on the other hand, contain nourishing ingredients that improve the health of your skin—and they’re usually a more environmentally friendly option, to boot. Here’s what to look for:

Shea Butter This is the first ingredient to look for on the ingredient label of natural and organic body lotions and butters. It doesn’t contain chemicals known to dry out skin, and it doesn’t clog pores. Shea butter can make skin appear smoother, help heal cracked skin, and reduce

premature aging. It acts as a sealant, too, locking in moisture and protecting skin from irritants and extreme weather.

bites. And rather than chemical perfumes, essential oils add fragrance and leave your body lightly scented.

Beeswax

Best Way to Use Lotions & Body Butters

Here’s another ingredient that can create a protective layer on the skin. It’s a humectant, which means that it attracts water to help skin stay hydrated. Beeswax is also a natural exfoliator, ideal for sloughing away dead skin cells.

Nut & Seed Oils Other key ingredients in natural body lotions and butters include sunflower, safflower, soybean, and hemp oils that are high in omega-3 fatty acids, which help relieve the symptoms and discomfort of rashes, stretch marks, burns, and

Apply lotions or butters immediately after you do the towel shimmy—when your skin is still damp and you can take advantage of the ambient humidity from the shower or bath. Leave a little moisture on your skin. Rub your hands together to warm up the lotion or butter and then gently press into your skin with slow sweeping motions, focusing on areas that are particularly dry, such as knees and elbows. Allow lotions and butters to absorb before dressing.

Photo: Getty Images

BY SHERRIE STRAUSFOGEL

• NOVEMBER 2021

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So which is better—lotion or butter?

Both are moisturizing and can help protect your skin from dryness. Lotions are hydrating without feeling sticky, and absorb quickly. Body butters typically contain a combination of naturally derived shea butter, cocoa butter, or mango butter, so they feel creamy and balmy. They are ideal for very dry skin, especially elbows, hands, legs, and feet. It may take a bit more massaging for body butters to absorb. In winter, a rich lotion or butter moisturizes dry skin better than a lightweight lotion.

❸ Reinforce your skin’s natural barrier

❹ Photo: Getty Images

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❶ Cozy up to the warming scent of

with NOW Solutions Cocoa Butter Lotion. This lotion with 6 percent cocoa butter and rhodiola extract keeps skin hydrated to counteract dry, cold, windy, or over-conditioned air. Aloe and allantoin (naturally found in the root of the comfrey plant) soothe minor skin irritations. Almond oil helps draw and keep moisture in the skin, preventing dryness. Natural French vanilla leaves skin smelling sweet.

Desert Essence Spicy Vanilla Chai Hand & Body Lotion. This rich lotion softens

❹ Lock in moisture after a shower or

❸ and smooths skin with fair-trade organic shea butter, organic jojoba oil, aloe, and sunflower and coconut oils. Antioxidants in black tea leaf extract rejuvenate dry skin. The scent is uplifting and so appropriate for the season.

❷ Drench dehydrated skin with Andalou Naturals Kukui Cocoa Nourishing Body Butter. Argan oil, fair-trade shea and cocoa butters, aloe, and sunflower oils nourish, smooth, and soften dry skin. Hawaiian kukui seed oil, evening primrose, and antioxidant berry complex and fruit stem cells help pamper and protect skin’s moisture barrier. Coffee bean and Tahitian vanilla extracts leave skin tropically scented.

bath with Weleda Skin Food Body Butter. Shea and cocoa seed butter soften skin, while sunflower seed oil retains hydration. The light, whipped texture melts into skin for long-lasting hydration without a greasy feeling. A blend of pansy, calendula, and chamomile leaves skin smelling botanically fresh.

❺ Comfort sensitive skin with SheaMoisture Purple Rice Water Velvet Skin Body Lotion. Rice gently exfoliates,

as sweet almond, coconut oil, and argan oils, plus fair-trade shea butter and aloe in this creamy moisturizer leave skin feeling velvety soft throughout the winter. Purple orchid and violet extracts are reminiscent of spring. NOVEMBER 2021

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Practice in solitude. With Gaia GPS, you can find trails away from the crowds, record a track, and follow it back to your car. Cell service blissfully not required.

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Recover Stretch Swim Nourish Train Soothe Run Ski Climb Compete

Introducing Outside+, your destination for all things nutrition. Unlock amazing benefits like access to member-exclusive digital content from 20+ brands, training plans, nutrition tips, gear reviews, early event access, and much more. S U B S C R I B E AT B E T T E R N U T R I T I O N .C O M /O U T S I D E P L U S

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If you’re trying to decide which supplement brands are best for your particular health concerns, this is the place to start! After scrutinizing and tasting a vast array of supplements— from gummy vitamins to herbal anti-stress blends to elderberry elixirs—we carefully selected our list of award winners. BY BETTER NUTRITION EDITORS

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NOVEMBER 2021

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Anxiety, Mood, & Stress Boiron StressCalm Meltaway Tablets This blend of plant-based active ingredients helps reduce nervous tension, calming both mind and body. As a non-sedative homeopathic medicine, StressCalm helps you stay focused without affecting your alertness. Life Extension Optimized Ashwagandha Ashwagandha (Withania somnifera) has a long history of use for promoting physical and mental energy, memory, and a healthy stress response. This formula features a standardized extract for optimum results.

Bone Health

CV Sciences PlusCBD Calm Gummies Ease tension and soothe irritability with these delicious gummies. They contain 10 mg of award-winning CBD hemp extract and two clinically researched ingredients: L-theanine (found in green tea) and 5-HTP (a precursor of serotonin). Paradise Herbs Earth’s Blend Magnesium High-absorption magnesium and other minerals are paired with phytonutrients, probiotics, and gentle alkalizing greens to go beyond mere deficiencies and help support overall whole health.

Brain Health

New Chapter Bone Strength Take Care Tiny Tabs Organic plant-based calcium is combined with fermented D3 for better absorption and vitamin K2 to direct calcium to bones where you need it most. Big bonus: the Tiny Tabs are easy to swallow.

Host Defense MycoBotanicals Brain Enhance your concentration, memory, and cognitive function with this powerful formula. Lion’s mane and reishi mushrooms support neurological and adrenal functioning, and ginkgo, bacopa, and gotu kola support brain health.

Life Extension B12 Elite Vegetarian lozenges provide 500 mcg each of adenosylcobalamin and methylcobalamin: two neurologically active forms of B12. Benefits include protection of delicate brain cells, healthy dopamine levels, healthy B12 serum levels, and overall brain health.

Nature’s Answer CogniMAX This combination formula promotes healthy memory and concentration by including neuro-friendly ingredients like Cognivia (organic garden sage and Spanish sage), Sensoril ashwagandha, Ginkgo biloba leaf extract, and more.

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Prevagen The secret ingredient is apoaequorin, a component originally discovered in jellyfish. This formula, which also has 50 mcg of vitamin D, has been clinically shown to help with mild memory loss associated with aging. Use for 90 days to fully gauge its effectiveness.

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Digestive Health

Bio-Kult S. Boulardii This multi-action formula is designed to target both the immune system and digestive tract. It contains gut-friendly Saccharomyces boulardii, as well as vitamin D3, which contributes to the normal functioning of the immune system. No refrigeration is needed.

Carlson Natural Digestive Enzymes Grab + Go Packs These convenient packs for on-the-go supply the body’s most powerful digestive enzymes: protease, amylase, and lipase. Each tablet is specially designed to disintegrate in the small intestine, where digestion takes place.

Lily of the Desert Aloe Herbal Stomach Formula This works with your own stomach acid to maintain a healthy pH balance while offering relief from occasional heartburn and acid indigestion. Aloe and other herbs soothe mucous membranes in the bowels, stomach, and urinary tract.

Detox

Organic India Psyllium Pre & Probiotic Fiber Cinnamon Spice Support your gastrointestinal system, and promote healthy elimination and regularity with this organic pre- and probiotic fiber (soluble and insoluble). It also contains triphala, the Ayurvedic herbal formula for colon and digestive health.

Vital Planet Vital Detox Kit Formulated by natural digestive care expert Brenda Watson, CNC, this two-part, 14-day system contains ingredients traditionally used to support liver health and a balanced intestinal environment. It supports liver health and helps relieve occasional gas and bloating.

Hair, Skin, & Nails

Diamond Formulas Herpanacine Skin Support This comprehensive blend delivers key skin-nourishing vitamins, herbs, amino acids, and antioxidants—including lysine, beta-carotene, L-tyrosine, vitamin E, zinc, selenium, dandelion, and sarsaparilla. Great for all skin types.

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Health Logics Mesmerizing Hair, Skin & Nails This advanced hair, skin, and nails formula combines collagen peptides, hyaluronic acid (HA), and chondroitin sulfate with vitamin C and biotin. It’s been clinically shown to promote skin elasticity and reduce fine lines and wrinkles.

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Primal Kitchen Matcha Collagen Keto Latte Drink Mix Support your hair, skin, and nails with 10 grams of collagen in a delicious matcha latte drink (enjoy hot, over ice, or mixed with your favorite milk). There’s no dairy, whey, soy, or sugar.

RidgeCrest Herbals Hair ReVive Promote natural growth, encourage healthy, full hair, and support natural recovery from styling and chemicals with this women’s hair formula. Key ingredients include biotin, silica, NAC, bioflavonoids, Chinese herbs, and phytosterols for hormone balance.

Energy Bluebonnet Nutrition Collagen Refreshers Vitality This Keto- friendly energy blend pairs hydrolyzed collagen peptides with caffeine from plant sources like matcha green tea, yerba mate extract, and green coffee bean extract. Garden of Life mykind Organics Apple Cider Vinegar Energy Gummies These tasty gummies deliver 1,000 mg of apple cider vinegar along with 40 mg natural caffeine from organic coffeeberry and organic green tea to boost energy and sharpen focus. Himalaya Hello Energy Say hello to energy, goodbye to burnout with this Ayurvedic blend that includes ashwagandha, amla, and haritaki for energy and adrenal support. It also helps promote normal metabolism and relieve stress.

Zhou Nutrition Hairfluence capsules Up your nutrient intake with this all-in-one premium hair growth supplement featuring healthy growth-supporting nutrients like MSM, keratin, collagen hydrolysate, bamboo extract, and biotin and other B vitamins.

Trace Minerals Research Sugar-Free Electrolyte Stamina Power Pak These sugar- and caffeine-free packs are non-GMO and contain 1,200 mg of vitamin C. You’ll also find electrolytes (potassium, magnesium, chloride, and sodium), plus a full spectrum of ionic trace minerals from ConcenTrace, which supports the assimilation and absorption of vitamins and nutrients.

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Healthy Fats

Enzymedica Aqua Biome Maximum Strength Omega-3 This formula contains the optimal omega trilogy blend, including the “forgotten” omega, DPA. It helps promotes proper digestion, healthy energy levels, and a balanced mood. Every purchase contributes to saving our coral reefs.

Kyolic Omeg-AGE Get heart, bone, and immune health in one product. EPAX omega-3s are sourced from sustainable, traceable fish oils from Norway. This formula also has vitamins, D3, E, and K2, as well as B vitamins.

Heart Health

Nutiva Organic MCT Oil Made from 100% organic coconuts, medium-chain triglyceride (MCT) oil contains easily digestible fats that quickly convert to ketones, giving the brain, muscles, and other tissues fast and sustained energy.

Doctor’s Best Fermented Black Garlic Black garlic is aged by fermenting fresh garlic. The fermentation process enhances bioactivity, reduces garlic’s pungent odor, and improves antioxidative properties.

NOW Clinical Cardio This powerful blend features L-carnitine and CoQ10 to support energy production in the heart; hawthorn and MegaNatural-BP grade seed extract to support blood pressure already within the normal range; and MK-7 to help maintain arterial flexibility.

Immunity

Essential Formulas Reg’Activ Immune & Vitality This supplement contains the revolutionary probiotic strain Lactobacillus fermentum ME-3. Studied for more than 20 years, ME-3 produces glutathione, a nutrient well-known for its antioxidant, detoxification, and immune-supporting properties. ME-3 is paired with L-carnitine tartrate (for energy), essential B vitamins, and vitamin C.

Sambucol Black Elderberry Gummies Featuring premium Haschberg Black Elderberries grown in Europe, these tasty pectin-based gummies also contain immune-supportive vitamin C and zinc.

Solaray ImmuFight Respiratory Support Formulated with prebiotics, probiotics, vitamins, minerals, and herbs, this supplement provides bronchial and lung support when needed, including fast-acting seasonal support for a healthy immune response.

Quantum Health SuperLysine+ Lysine is an essential amino acid with antiviral properties. It’s combined here with five other well-researched immune health nutrients in strategic doses, including echinacea, propolis, garlic, and licorice.

Natural Path Silver Wings Colloidal Silver Tincture Spray with Echinacea and Oregano This herbal tincture blends 150 PPM colloidal silver with oregano and echinacea in a spray form. It’s 15 times stronger (more silver particles) per serving than 10 PPM silver solutions.

Xlear Nasal Spray This popular nasal spray features the power of xylitol, a natural ingredient that protects against bacterial colonies in the nose and sinuses. It not only cleanses, but also hydrates dry, irritated tissues.

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Inflammation & Pain

Gaia Herbs Turmeric Supreme Joint Support joint health with this combination of powerful antiinflammatory herbs: turmeric (plus black pepper to aid absorption of curcuminoids), devil’s claw, boswellia, ginger root, and quercetin.

Health Thru Nutrition Freedom Softgels Combat inflammation naturally with this proprietary blend of curcumin, fish oil, gamma linolenic acid, vitamins D and E, hydroxytyrosol, astaxanthin, and organic hemp seed oil.

Kids’ Health

ChildLife Essentials First Defense Support your kids’ immune system with this researched blend of hand-selected herbs and minerals, including zinc, olive leaf extract, St. John’s wort, and larch. This may be given from 6 months of age after your toddler has started eating solid foods.

Mood

Bio Nutrition L-Tyrosine This non-essential amino acid is used in the production of neurotransmitters dopamine, norepinephrine, and epinephrine. It may help support glandular function and stress response.

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Redd Remedies In•Joy With holy basil, methyl B12, and other key nutrients, this formula works in distinct ways to enhance mood and promote emotional strength: it supports healthy neurotransmitter levels, a positive mood, and the body’s natural resistance to stress.

MegaFood Kids Multi Gummies These delicious gummies are formulated specifically for kids and their nutritional needs. They contain 19 essential nutrients, including vitamins C, D3 and zinc for immune support, choline for healthy brain development, and vitamin B12 for energy production.

Sleep

Natures Plus Fast Acting Melatonin 5 mg These tablets support the body systems involved in falling asleep fast and staying asleep throughout the night so you can wake up feeling refreshed. Melatonin has also been shown to support immune health, eye health, and mental sharpness.

OLLY Muscle Recovery Sleep These yummy “Berry Rested” chews help you sleep soundly while restoring sore, overworked muscles. They contain a blend of melatonin, tart cherry (a natural anti-inflammatory), and vitamin D.

OM Mushroom Superfood Sleep Capsules Wake up rested and refreshed with the help of 1,500 mg of whole-food reishi, 4 mg of melatonin, and stress-soothing GABA, L-theanine, and magnesium. This also helps you wind down at the end of a long day.

NOVEMBER 2021

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BEST OF IMMUNITY WINNER

AwardWinning Immune Support 2020 • 2021

Sambucol Black Elderberry Gummies Boldly take on whatever the day brings with the power of black elderberry for immune support*

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*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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Vision

Health Thru Nutrition Capsanthin Healthy Vision Support Protect your eyesight with this next-generation product. It’s a carotenoid-rich formula that’s clinically proven to reduce eye fatigue, improve macular pigment ocular density, and support intraocular pressure.

Weight Loss

Dr. Mercola BIOTHIN Probiotic Each serving provides 10 billion CFU of beneficial probiotics from Lactobacillus gasseri BNR17, which converts dietary carbs to indigestible fibers in your gut. It has been shown in clinical studies to help support metabolic health in several ways.

Youtheory Daily Fat Burner This proprietary fruit blend (with grapefruit, guarana, sweet orange, and blood orange) is designed for healthy weight management. Use in conjunction with a reduced-calorie diet and sensible exercise plan.

Women & Men’s Health

Emerald Labs Bladder Health with UROX Blend Urox is a proprietary blend of clinically proven herbs combined with pumpkin seed extract and PACran, which may help to support muscle tone and ease the discomfort associated with overactive frequency in both men and women.

Korea Ginseng Corp KORESELECT Balance Ease menopause symptoms, boost focus, and improve circulation with this blend of plantbased traditional Asian herbs: peony root extract, bamboo leaf extract, and Korean red ginseng root extract.

NOW Sports Men’s Active Sports Multi Specially formulated with high-quality ingredients that aren’t usually found in an everyday multivitamin, this product features free-form amino acids, ZMA, tribulus, MCT oil, and herbs to supports all levels of athletes.

Whole Health

Arthur Andrew KD Ultra This formula combines vegan-sourced vitamin D3 with a full-spectrum blend of vitamin K (MK4, MK6, MK7, and MK9) to support strong bones, cardiovascular health, and immune function. One serving has 2,500 IUs of vegan vitamin D3.

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Barlean’s CBD More! Drops Designed for better, faster absorption than traditional CBD hemp oils, this liquid contains a proprietary formula, TPGS, that is made with a water-soluble derivative of natural vitamin E. It has 25 mg of CBD per serving.

Flora Plant-Based Ferritin+ tablets Support your energy levels and production of red blood cells with this plant-based ferritin iron. Made with organic peas, ferritin is a naturally protein-coated form of iron found in legumes.

Mushroom Wisdom Mushroom Emperors This unique mushroom blend combines the ageold wisdom of traditional mushrooms and their use along with unique proprietary extractions based upon recent scientific study.

Natural Factors Quercetin LipoMicel Matrix These liquid softgels contain an enhanced source of the antioxidant quercetin, which is used in herbal medicine to protect blood vessels and protect against oxidative stress.

Nordic Naturals Vitamin E Complex With a research-backed ratio of alpha-tocopherol and tocotrienols for optimal bioavailability, this formula is sustainably sourced and soy- and palm oil-free. It’s a highly absorbable blend of six forms of vitamin E.

NOVEMBER 2021

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MAXIMUM STRENGTH

A BETTER FISH OIL FOR YOU & THE PLANET

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What's missing from Aqua Biome fish oil? Absolutely nothing. With DHA, EPA & the often “missing” omega, DPA, it's sustainably sourced and eco-restorative. Plus, it's 3rd-party certified for purity & quality.

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All-Star Sides for

Thanksgiving Dinner Turkey gets all the attention at Thanksgiving, but it’s the side dishes that really deserve the spotlight. Bright green peas, golden beets, crunchy Brussels sprouts, purple and green frilly kale, jewel-red pomegranates, and sunny orange winter squash take center stage in the following holiday recipes that are also perfect every day of the week. BY KIMBERLY LORD STEWART Photography | Pornchai Mittongtare Prop Styling | Robin Turk Food Styling | Camille Renk

• NOVEMBER 2021

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Cauliflower & Leafy Purple Kale Savory Bread Pudding

Serves 6 This rich, strata-like casserole is as good as any bread stuffing. To change up the flavors, substitute other blanched or sautéed vegetables, such as broccoli, mushrooms, and spinach. 1 bunch frilly purple kale, washed, stems removed ½ head cauliflower 1 Tbs. extra-virgin olive oil 3 celery stalks 4 Tbs. chopped yellow onion 2 garlic cloves, peeled and minced ½ lb. stale sourdough or sturdy wholegrain artisan bread (about half loaf) 1 cup grated Gruyère cheese ½ cup grated Parmesan cheese 4 eggs 2 cups milk 1 tsp. poultry seasoning ¾ tsp. salt ¼ tsp. pepper ¼ cup cream 1. Preheat oven to 350°F. Butter or oil 12-inch rectangular casserole dish. 2. Bring pot of water to a boil. Chop kale into large pieces and place in salted water. Cook 2–3 minutes, until just tender. Drain, squeezing out excess water. 3. Break cauliflower into florets. Bring pot of water to a boil. Add cauliflower to pot and cook 3–4 minutes until barely tender. 4. Heat olive oil in skillet. Add celery and onions, and sauté until soft. Add garlic, and cook about 2 minutes, until fragrant. 5. Place chopped kale, cauliflower, celery, onion, and garlic in large bowl. Cut bread into 1-inch cubes. Add bread and cheeses to vegetables in bowl. Toss to mix and place in greased casserole dish. 6. Whisk together eggs, milk, poultry seasoning, salt, and pepper. Pour over bread and vegetables. Let sit 10 minutes to allow bread to absorb liquid. Bake 35 minutes until top is lightly browned. Pour cream over top, and bake 5 minutes more. Per serving: 370 cal; 20g prot; 19g total fat (9g sat fat); 30g carb; 165mg chol; 890mg sod; 2g fiber; 8g sugar

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Sweet and Sour Brussels Sprouts with Pomegranate, Pancetta, and Pumpkin Seeds

Serves 6 If you like the combination of sweet, salty, tart, crunchy, and umami flavors and textures, don’t skip this recipe. The pomegranate adds a hint of sweetness, sherry vinegar gives it zing, pumpkin seeds bring the crunch, and pancetta imparts a salty-meaty flavor. 4 Tbs. avocado oil, or other cooking oil, divided 1 lb. Brussels sprouts, ends cut, sprouts quartered 1 small butternut squash, peeled and cubed 6 shallots, peeled and cut into ½ inch pieces 4 oz. cubed pancetta or cooked bacon ½ tsp. dried thyme 3 Tbs. butter Salt and pepper, to taste 2 tsp. sherry vinegar 3 Tbs. salted pumpkin seeds 3 Tbs. pomegranate seeds 1. Heat heavy skillet over mediumhigh heat. Add 2 Tbs. avocado oil and Brussels sprouts, and cook about 12 minutes, until nicely browned and caramelized in cut sides. Remove from pan. 2. Reduce heat to medium, and add remaining oil. When oil is heated, add squash and shallots, and cook 10–15 minutes, until tender. 3. Add Brussels sprouts and pancetta or bacon to pan, and heat through. Add butter, season with salt and pepper, and toss until melted. 4. Place vegetable-pancetta mixture in serving bowl. Sprinkle with sherry vinegar, and stir to coat. Top with pumpkin seeds and pomegranate seeds. Per serving: 310 cal; 8g prot; 23g total fat (8g sat fat); 20g carb; 30mg chol; 380mg sod; 5g fiber; 6g sugar

• NOVEMBER 2021

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Three Green Peas and Golden Beets

Serves 6 This vegetable medley is a fresh, light companion to some of the heavier traditional Thanksgiving sides. The beets can be prepared a day in advance. The peas cook quickly, and can easily overcook, so prepare this recipe just before serving.

3 medium golden beets, washed 2 Tbs. extra-virgin olive oil 8 oz. sugar snap peas 8 oz. snow peas 8 oz. fresh or frozen peas ¼ cup slivered almonds 2 Tbs. butter Salt and pepper, to taste

1. Preheat oven to 400°F. Place three beets on large piece of foil, and spoon olive oil over top. Wrap tightly so oil will not leak out. Bake 50–60 minutes, until beets are tender. Set aside to cool. 2. When cooled, remove beet skin with paper towel, and dice beets. Heat non-stick skillet over medium heat, add butter and melt. Add peas and beets, and cook until just tender, 3–5 minutes. Add almonds, and season with salt and pepper. Serve hot. Per serving: 180 cal; 5g prot; 11g total fat (3.5g sat fat); 16g carb; 10mg chol; 65mg sod; 6g fiber; 8g sugar

• NOVEMBER 2021

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ASK THE NUTRITIONIST

answers to your food questions

What “Foodies” Are Really Hungry For

The practices of choosing, cooking, and eating good food are helping to meet people’s needs for a sense of greater control, belonging, and purpose in their lives. BY MELISSA DIANE SMITH

Yes, it really is! What you describe are examples of larger shifts that have taken place among food consumers over the past decade. The changes are fueled mainly by people under the age of 40, but also by individuals of any age who are feeling lonely and anxious in today’s fast-paced, digital world. “An obsession with all things food has taken hold in nearly every nook and cranny of the globe,” writes Eve Turow-Paul in her book Hungry. Focusing on food— one of our core, innate needs as human beings—actually serves as a healthy antidote to the loneliness, stress, and anxiety that tech-tethered people, especially those in younger generations, tend to feel. Anxiety is often caused by a sense of lack of control in many areas of our lives, but we can control the food we eat, and many are choosing to do exactly that.

“Foodie-ism” & More “Foodie” is a term used to describe a person who has an ardent interest in food and who eats not only out of hunger, but also as a hobby. Today half of all Millennials and members of Generation Z worldwide identify as “foodies.” But calling oneself a “foodie” isn’t enough. People want to connect with others through shared experiences with food, have more purpose, and make a positive impact on something important in life. In research for her book, Turow-Paul sifted through a few top psychologists’ theories of what each of us needs to lead a fulfilling life, and found the common themes of control, belonging, and

Photo: Getty Images

: My two daughters have an avid interest in, and passion about, food. My 23-year-old daughter has a stressful job in which she doesn’t make much money, yet she spends a good chunk of her income eating out at new restaurants, trying new foods, and buying foods produced by companies who share her values for regenerative, organic agriculture. My 18-year-old daughter, who’s a senior in high school, seeks out organic, gluten-free food, prepares homemade dishes, and posts about it on social media. This is so different from how I was raised. Is it common for people these days to be so focused on food? • NOVEMBER 2021

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ASK THE NUTRITIONIST

purpose. She believes that these are the driving forces behind our renewed attention to food.

Key Needs Control—The one thing people want to have control over is what they put into their bodies. To improve their health, people are increasingly adopting restrictive, therapeutic ways of eating, such as Paleo, keto, or vegan diets. They also tend to avoid ingredients they regard as “unnatural,” such as genetically modified ingredients, gluten, and coloring agents. They want simple and clean products with easy-tounderstand ingredients, and they want to know where those ingredients are sourced and processed. They generally don’t trust large industrial food and pharmaceutical companies, and put their money where their beliefs are by purchasing products made by smaller companies that share their values for a more sustainable and healthier world. Belonging—To counter increasing isolation and loneliness, there’s renewed interest in eating out with friends and sharing recipes or photos of delicious food on social media. Another way to connect with more people is by joining diet tribes, support groups and chat rooms for people who follow specialty diets. This type of community experience helps fill the need for connection in individuals who have moved away from family, don’t know their neighbors, and are no longer part of religious groups or political parties, Turow-Paul says.

2020: A Surprising Food Year Economically, things slowed down and, in some cases, shut down in 2020, but not in the organic industry. In a record year, U.S. natural and organic sales grew 12.7 percent in 2020, experiencing their highest growth since 2008. Eating organic is one of the top trends guiding food shoppers, and eight out of 10 Americans now buy organic food at least occasionally. These numbers are right in line with the change in food trends that have been occurring the past 10 years, according to Hungry author Eve Turow-Paul. “Our desire for control is strong. Our world feels chaotic. Anxiety levels are high. What are people going to look for? They want things that protect their bodies and their families. They want to feel good about what they put in their bodies.” Fueled by more cooking at home and a desire to boost immunity and keep themselves and their families healthy, consumers embraced the practice of using food as medicine and sought out and bought clean food products and health-promoting supplements in droves in 2020. And Americans’ increased interest in supporting wellness shows no signs of slowing down.

Purpose—People are also looking for meaning and a life more worth living. There is growing interest in unplugging, shutting down, and taking the time to cook from scratch or go out into nature to garden, hike, or ground and center ourselves. Those who spend more time in nature feel like they have more purpose in life. And many times this purpose leads to using food-purchasing dollars not only to satisfy our taste buds, but also to improve our physical and emotional health, connect with others, and support companies that share our environmental and social justice values. On many different levels, we want food that we feel good about feeding our bodies and promoting the integrated health we desire. “Our ‘foodie’ culture, devotion to tribal fitness groups, and restrictive diets are small symptoms of a much larger societal tidal wave, one that extends far beyond

the Millennial generation,” Turow-Paul writes. “These passions are not feckless fancies, but a form of self-care, emblems of people choosing to spend their discretionary income and money on activities that fill in the gaps where life is otherwise leaving them famished.”

Little Luxuries Although some consumers don’t have the disposable income to buy a new car—and many wonder if they’ll ever be able to buy a home—Millennials in particular find it soothing to splurge a bit on luxuriesthey can afford by investing their recessionhit incomes on high-quality food. As the author and activist Michael Pollan says, we vote three times a day with every meal. We can change the food system through the products we choose to buy and those we leave on the shelves—and people have been taking that responsibility to heart.

In Hungry, author Eve Turow-Paul looks at the connections between the top trends in today’s global food culture, how we find well-being, and the impacts of the Digital Age. Weaving together evolutionary psychology and sociology with investigative reporting from around the world, Turow-Paul reveals the modern hungers—physical, spiritual, and emotional—that are driving today’s top trends, while showing how the “foodie” culture provides an answer to our rising rates of stress, loneliness, anxiety, and depression.

Photo: Getty Images

By the Book

• NOVEMBER 2021

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EATING 4 HEALTH

foods & meals that heal

The Skinny on the Low-Fat Diet

8 things you may not know about this basic weight-loss regimen. BY LISA TURNER

Once the country’s go-to eating plan, the low-fat diet now seems so … ’80s. Fats and oils are our newest celebrity nutrients, with starring roles in Keto, Paleo, low-carb, and even vegan eating. It makes sense: Fat concentrates flavor and enhances aroma, and fat-rich foods have a uniquely satisfying texture and mouth feel. Fat also helps you stay full longer, which can actually help you eat less. But while it’s far from trendy, limiting dietary fat may protect your health—especially if you’re a woman. Here’s what you need to know.

but higher in sugar, sodium, and calories. Even worse, saturated fats were replaced with trans fats—now associated with a significant increase in the risk of heart attack and stroke. When reduced-fat diets failed to move the needle on heart disease, diabetes, and obesity, health experts suggested the profusion of lower-fat processed foods might ironically promote the fattening of America. Restricted-fat diets fell into disfavor, and the pendulum swung far in the other direction with fat-centric eating regimens such as Keto and Paleo.

How It Started The demonizing of fat began in 1977 with the release of “Dietary Goals for the United States.” The report urged Americans to reduce dietary fat as a way to slow skyrocketing rates of obesity, heart disease, diabetes, and cancer. By 1980, a scientific consensus emerged around the benefits of a low-fat diet, and by the end of the decade, the Surgeon General, Department of Health and Human Services, USDA, and World Health Organization were all promoting low-fat eating. Predictably, food manufacturers began churning out low-fat versions of everything from mayonnaise to cookies. “Heart-healthy” reduced-fat foods flooded grocery store shelves, and hungry consumers gobbled them up.

How It Stopped The problem: fat is tasty—so to make their goods more palatable, manufacturers added extra sugar, salt, flour, and artificial ingredients to low- and no-fat packaged products. The result: a plethora of refined, processed foods that were lower in fat,

How It’s Going You need good fats to stay healthy. But lowering your intake of fats and oils may also have health benefits. Here are 8 things you may not know about the low-fat diet:

❶ Low-fat doesn’t mean no fat. Your body needs fat for hormone production, absorption of fat-soluble vitamins (A, D, E, and K), and other biological functions. Current guidelines recommend 20–35 percent of total daily calories come from fat, and a low-fat diet hovers at the low end of that range. That means you’ll still eat fat—in moderation, and the right kinds.

❷ The low-fat diet is fussy about fats. On a proper low-fat diet, fewer than 10 percent of daily calories come from saturated and/or animal fats. Essential fatty acids from fish and monounsaturated and polyunsaturated fats (omega-3 and omega-6 fats), avocado, olives, nuts, and seeds are the main focus.

❸ It’s naturally high in nutrients. What do blueberries, spinach, broccoli, lentils, carrots, and quinoa have in common? Besides being super-low in fat, they’re loaded with antioxidants and other nutrients that protect against disease. Research consistently links a diet rich in fruits, vegetables, legumes, and whole grains with lower rates of cancer, cardiovascular disease, respiratory disease, and all-cause mortality.

❹ You’ll get plenty of fiber. One of the biggest problems with fat-centric eating plans: they tend to be low in fiber. Increasing dietary fiber protects against heart disease, diabetes, metabolic syndrome, and other conditions. And some research suggests that a high intake of fiber can cut the risk of heart disease by as much as 40 percent.

❺ You may lose weight. Fats weigh in at 9 calories per gram, more than twice the 4 calories per gram found in proteins and carbs. So the low-fat diet automatically tends to be lower in calories, and studies suggest that people who cut daily calories by eating less fat lose weight. The weight-loss benefits are greatest if you’re following a clean, whole-foods regimen. If your diet is made up of reduced-fat packaged or processed foods, laced with sugars and refined carbs, you may end up consuming more calories. It may prevent heart disease. The interplay between dietary fat and heart disease is complex and controversial. There are dozens of studies that show restricting dietary fat can improve

• NOVEMBER 2021

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EATING 4 HEALTH

foods & meals that heal

cholesterol profiles, reduce blood pressure, and lower levels of C-reactive protein, a marker for inflammation. And ultralow-fat variations (like the Ornish Diet) that limit fat to 10 percent of daily calories may not only prevent, but even reverse, cardiovascular disease. It may have extra benefits if you’re a woman. A low-fat diet may be especially protective for women, slashing the risk of heart disease and breast cancer deaths. One large-scale study of 50,000 women found a low-fat diet emphasizing fruits, vegetables, and whole grains lowered coronary heart disease by as much as 30 percent and reduced death from breast cancer by up to 35 percent. Women who followed the low-fat eating protocol were also 13–25 percent less likely to develop diabetes.

Roasted Pumpkin Bisque Serves 6 Low-fat doesn’t have to mean lacking in flavor. This rich, skinny soup uses potatoes and cauliflower for a creamy texture and added nutrition, minus the fat (and dairy). A base of earthy-sweet pumpkin, plus miso and rosemary, adds volumes of flavor to a silky fall soup that’s perfect for a chilly evening. Or swap canned pumpkin purée (not pumpkin pie mix) for a speedy, just-as-tasty version. 1 small sugar (pie) pumpkin 2 large Yukon Gold potatoes, peeled and chopped 1 cup cauliflower florets 1 small yellow onion, chopped 3 garlic cloves, minced 2 large sprigs fresh rosemary 5 cups vegetable broth, or more if needed 2 Tbs. red miso Red pepper flakes to taste Additional fresh rosemary for garnish (optional) 1. To roast pumpkin: Preheat oven to 375F. Halve pumpkin, remove seeds, and brush cut sides lightly with olive oil. Arrange flesh-side down on parchment-lined baking sheet, and roast 40–45 minutes, until tender. Remove from oven and let sit until cool enough to handle, then scoop out flesh. Measure out 2 packed cups roasted pumpkin, and set aside. Refrigerate or freeze remaining pumpkin for later use.

2. In large, heavy pot, combine potatoes, cauliflower, onion, garlic, rosemary sprigs, and 5 cups broth. Bring to a boil, reduce heat, and simmer, partly covered, 10–12 minutes, until potatoes and cauliflower are soft. Remove rosemary sprigs and discard. Stir in pumpkin and mix well. 3. Purée soup in batches in food processor, adding broth if needed to reach desired consistency. Return to pot and heat through. 4. Transfer ½ cup hot soup to small bowl. Add miso, and stir until smooth. Pour miso mixture back into pot and stir until well blended (don’t heat miso). Season with salt, pepper, and red pepper flakes, if desired. 5. To serve, divide soup among individual bowls. Garnish with fresh rosemary, if desired, and serve immediately. Per serving: 200 cal; 7g prot; 1g total fat (0g sat fat); 46g carb; 0mg chol; 790mg sod; 5g fiber; 12g sugar

A low-fat diet can be a lifelong eating plan. Because it doesn’t eliminate entire food groups or restrict foods rich in vital nutrients like fiber and antioxidants, a well-designed low-fat diet can be a lifelong regimen. In fact, some of the best-researched diets—such as the Mediterranean Diet and the DASH Diet—curb fat intake. If you’re going low-fat for the long haul, follow a few simple rules for the healthiest outcome:

* Focus on a clean, whole-foods diet *

based on vegetables, fruits, legumes, whole grains, and lean protein. Use packaged, processed foods as occasional treats, and be sure they’re free from added sugars, refined carbs, and trans fats. Stick to polyunsaturated fats (walnuts, flaxseeds, cold-water fish, chia seeds, pine nuts, sunflower seeds, pumpkin seeds) and monounsaturated fats (avocados, nuts, seeds, olives, and olive oil). Don’t go too low. Unless you’re following an ultra-low-fat diet for a serious health condition (with the supervision of a medical professional), eliminating or severely restricting fats can impact your health.

Photo: Pornchai Mittongtare; Prop Styling: Robin Turk; Food Styling: Camille Renk

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• NOVEMBER 2021

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HEALTHY DISH

recipe makeovers full of modern flavor

A Honey of a Cranberry Sauce

Isn’t it time to give your Thanksgiving cranberry sauce an upgrade? Here’s a recipe that marries the sweet, delectable taste of honey with tart cranberries, tangy apple cider vinegar, and warming ginger.

Honey I may be a low-carb guy, but I love honey. I think it’s a superfood, and I usually have five different kinds in my house at any given time. As you probably know, I’ve written a lot over the years about the dangers of sugar and starch and the need to moderate our carb intake. So how could I possibly recommend honey, which is, after all, a sugar? First off, let me say that if you’re in the middle of a sugar detox, honey is not for you (nor is any other kind of sugar). And if you’re particularly sugar- sensitive (i.e., your blood sugar and insulin go skyrocketing at the first whiff of chocolate cake), honey may not be such a good idea. But for people with more flexible metabolisms who can handle a little sugar here and there, especially in the context of a basically healthy low-glycemic, high-fiber diet, it’s fine. If you’re one of those folks, and you want to use an occasional sweetener that isn’t stevia, xylitol, or erythritol, then honey—raw, unfiltered, virtually unprocessed, and preferably organic—is one of your best options. Real, unfiltered, raw honey contains a complex mix of enzymes, amino acids, sugars, and other compounds, which—as in the case of Manuka honey—may have additional antiviral, antibacterial, and antimicrobial effects. Speaking of Manuka honey, there’s no doubt that it has all kinds of bioactive compounds with antimicrobial properties, but almost all the research I’ve seen is about its ability to help with wound healing when applied topically. I haven’t found much that supports its high price tag if you’re using it for food. On the other hand, it does contain a healthy amount of helpful plant chemicals, and the folks in New Zealand or Australia, where it comes from, are serious about certification. So if you’ve got the money to spend, it might provide some benefits beyond ordinary high-quality honey. I just don’t know for sure. Personally, I stick to local, organic, honey of all kinds. And I try to use it only when there’s also a lot of fat in the dish—fat significantly depresses any elevation in blood sugar you might get from honey alone.

Not to get all philosophical, but this recipe really reminded me of two foundational principles of the work Chef Jeannette and I have done together over the past 15 years. The first is to make real food with real ingredients—without being slavish to any dietary philosophy. And the second foundational principle is that all recipes are tradeoffs. The healthiest vegetable juice, freshly made, at home, in a cold-press juicer—is still a tradeoff. Sure, you get delicious juice packed with vitamins and minerals and thirst-quenching water, but you also give up all the fiber from the veggies. This recipe, too, is a tradeoff. It’s not sugar-free, but it is absolutely loaded with powerful nutrients, including gut-healing probiotics. Honestly, can you point to a Thanksgiving recipe that has a richer amount of probiotics (from fermented apple cider vinegar), more anti-inflammatories (from the gingerols in fresh ginger), or more antioxidants (from the lemon, pepper, and cranberries)? Plus, this dish contains magnesium, calcium, phosphorus, potassium, vitamin A, vitamin C, and vitamin K. That’s a serious nutritional profile. And it tastes sinfully delicious. Combine this absolutely incredible cranberry sauce with some nice healthy fat, and your blood sugar shouldn’t skyrocket—but your taste buds may explode! And if you’re grading on a curve, this sauce is literally at the other end of that curve from any conventional, packaged, grocery-store cranberry sauce you could possibly buy. Enjoy!

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Photo: Pornchai Mittongtare; Prop Styling: Robin Turk; Food Styling: Camille Renk

FEATURED INGREDIENT

Photo: Getty Images

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

make it! Fermented Cranberry Compote Makes 1 quart (about 16 ¼-cup servings) The final compote mixture is very sweet, as the honey will dominate the flavors. It’s delicious on bagels with cream cheese, crackers with goat cheese, or stirred into plain yogurt for a unique holiday breakfast. For a special accompaniment to a traditional Thanksgiving dinner, serve with cornbread or strain the cranberries of excess honey and serve in small amounts with roast turkey. This compote will last for weeks—possibly months—in the fridge. Just check for mold and discard if you see any growth. 3 generous cups fresh organic cranberries ¼ cup freshly grated ginger root Zest and juice from 1 large organic lemon 2 tsp. raw apple cider vinegar ½ organic jalapeño pepper with seeds, or to taste for heat, optional 2 tsp. ground cinnamon Raw honey to cover (about 2 cups)

Notes from the

Clean Food Coach

The cranberries, lemon juice, and vinegar will increase the acidity of the mixture to help discourage the growth of any botulism spores. Sometimes raw honey contains these spores, which is why you should never feed it to a child under one year of age. Any risk of botulism to older children or healthy adults from honey is very rare. It’s not necessary, but if you own a glass fermentation weight, use that in place of the lid to keep all the solid matter under the liquid line.

did you know ...

Honey mixtures ferment most easily at temperatures in the upper 60s°F.

1. Pulse cranberries a few times in food processor to partially break them up. Don’t over-process – you want large pieces and some whole berries. 2. Transfer to sterile, 1-quart, wide-mouth mason jar. With clean or gloved hand, squeeze grated ginger over the cranberries to release juice into jar. Add lemon juice, zest, vinegar, and jalapeño, if using. 3. Add honey to jar to cover contents, leaving about 1 inch of space at top. Add cinnamon, and gently stir with long sterile knife or spoon to distribute cinnamon, lemon juice, and honey throughout.

Photo: Pornchai Mittongtare; Prop Styling: Robin Turk; Food Styling: Camille Renk

Photo: Getty Images

4. Set jar on small plate (to catch any spills from the fermenting process), and cover loosely with lid. To prevent pressure build-up from fermentation, do not screw lid on. 5. Allow jar to rest in warmish, dark place about 2 weeks. Periodically check fermentation, starting after 3–4 days. Contents will become runnier and a bit darker as time goes on, and cranberries will start to soften and lose their tartness. If there is enough ambient yeast in your environment, you will eventually see small bubbles form at top of mixture. 6. Taste after two weeks. If you like the flavors, remove jalapeño, screw lid on properly, and store the jar in refrigerator. If you wish to sweeten cranberries further, allow to ferment for another week, or to taste. Per serving: 140 cal; 0g prot; 0g total fat (0g sat fat); 38g carb; 0mg chol; 0mg sod; 1g fiber; 35g sugar

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RETAILER SPOTLIGHT

Hillsdale Natural Grocery Room. It is here that you can choose from 20 different nuts, cereals, grains, and flours. Along the back wall is a collection of 250 glass jars filled with ground or whole spices, teas, seasoning blends, and dried herbs, most of them organic. The product selection of the Bulk Room has even drawn the interest of restaurant chefs in the area. Presiding over this bounty are co-managers Joan Krauss, Patty Pogue, and Michelle Nauta, plus six other employees, all of whom can knowledgeably answer any questions about the stock. Membership to HNG is open to all with payment of a $12 fee, which entitles members to product discounts and attendance at the annual General Membership Meeting, which features workshops and board-member elections. With steady annual sales, HNG is perfectly positioned to be here for future generations.

Nestled in the rolling fields and woods of southern Michigan lies Hillsdale, a charming small town of 8,000 people. The vibrant downtown boasts a historic and elegant City Hall, surrounded on all sides by thriving stores—one of which is Hillsdale Natural Grocery (HNG), a cooperative market established in 1971 that offers a unique collection of products. Step under the jaunty green awning to admire the attractive window display, then enter the store to cheerful greetings from the attentive staff accompanied by the wonderful smell of sustainably harvested, freshly ground coffee. Walk the aisles and

you’ll see shelves filled with face and body products, baking and cooking ingredients, local honey, natural household cleaners, homeopathic remedies, and small-batch soaps. Fully a quarter of the available shelf space is devoted to herbal and mineral supplements and essential oils from well-respected manufacturers, while the refrigerators hold a large selection of cheeses, dried fruits, locally produced eggs and meats, and sodas made by companies that never use high fructose corn syrup. As intriguing as the front part of HNG is, turn the corner to discover another fully filled space—the Bulk

Visit the Store Hillsdale Natural Grocery

31 N. Broad St. Hillsdale, MI (517) 439-1397 hillsdalenaturalgrocery.com Hours:

Monday–Friday: 9 a.m. to 6 p.m. Saturday: 9 a.m. to 5 p.m. Sunday: Closed

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Sambucol Black Elderberry Gummies Now you can help support your immune system with nature’s tiny superberry! Black Elderberry is packed with immune-supporting anthocyanins. You can get the benefits of this powerful berry in a delicious, award-winning gummy that’s perfect for everyday support.

NOVEMBER 2021

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47 9/24/21 10:08 AM

COOK WITH SUPPLEMENTS

easy ways to boost your nutrition

Crockpot Lamb Tagine

One of our favorite herbal remedies for easing aches and pains, turmeric also imparts a dose of flavor to this hearty stew. RECIPE BY NEIL ZEVNIK

Crockpot Lamb Tagine Serves 6 You don't have to wait until spring to enjoy this delicious lamb dish. It's a perfect comfort food for cold winter nights. 2 tsp. paprika 1½ tsp. ground cumin ½ tsp. ground allspice ½ tsp. ground turmeric 2 lbs. lamb roast, cut into 1.5-inch Frontier Co-op cubes Tumeric Root 3 cloves garlic, minced or pressed 2 tsp. fresh ginger, grated 2 Tbs. fresh lemon juice 2 Tbs. water 1 medium-size yellow onion, diced ¾ cup dried apricots, cut into fourths Sea salt and black pepper, to taste Roasted pistachios, chopped, for garnish Fresh parsley, chopped, for garnish

Photo: Pornchai Mittongtare, Prop Styling: Robin Turk; Food Styling: Camille Renk

In small bowl, mix together the paprika, cumin, allspice, and turmeric. Place lamb, garlic, ginger, lemon juice, water, onion, apricots, and spice blend in slow cooker. Add generous pinch of salt and pepper, and stir to fully combine. Cover and cook on low, 8 hours. When ready to serve, spoon into serving bowls and top with pistachios and parsley. Per Serving: 380 cal; 25g prot; 21g total fat (10g sat fat); 18g carb; 100mg chol; 120mg sod; 3g fiber; 14g sugar

• NOVEMBER 2021

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Recipe by Julie Morris

9/24/21 9:39 AM

HEALTH T NUTRITIO

New Breakthrough Formula Freedom Softgels, targets markers of Inflammation - Study Results Are In! A double-blind, placebo-controlled, randomized, /RB approved, clinical trial concluded at Lindquist Institute for Biomedical Innovation at Harbor UCLA Medical Center shows how Freedom Softgels®, a newly developed nutritional supplement by Health Thru Nutrition, significantly impacted inflammatory markers and systolic blood pressure in study subjects.

In just 30 days, researchers found a significant reduction in systolic blood pressure among those taking Freedom Softgels" as well as a significant reduction in high sensitivity C Reactive Protein and a reduced Interleukin-6 (both key markers of inflammation). Also noted was a significant increase in the Omega-3 fatty acid index along with EPA levels and overall improved endothelial function in the Freedom Softgels® group.

Freedom Softgels" is an innovative union of high absorption Curcumin, wild caught Fish Oil, Gamma Linolenic Acid, a full-spectrum Vitamin E complex (as EVNol), Vitamin D, Hydroxytyrosol, organic Astaxanthin, and organic Hemp Seed Oil clinically substantiated to combat inflammation yielding a truly revolutionary product.

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9/20/21 5:03 PM

Life, activated Energize your wellness routine with America’s #1 liquid iron supplement and brand†*

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SPINS Vitamins & Minerals Iron: Natural Channel 52 Weeks End 2021-Jun-13 * THIS STATEMENT HAS 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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9/17/21 4:46 PM