Better Nutrition Magazine December 2020

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

DECEMBER 2020 * betternutrition.com

All About Elderberry!

The Science Behind Nature's Top Antiviral Herb p. 14

Have yourself a

HEALTHY 31 Days o f Giveaways!

in Supplements, C r to W ookb ooks 4 Ente , Gift Cards, & More! p. 2

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EASY WAYS TO

FEEL YOUR BEST THIS WINTER BN1220_Cover_nb.indd 1

Sensational

No Sugar Desserts! eat to boost your

B vitamins

Sparkle & Shine

This Season With

NATURAL MAKEUP 10/27/20 8:49 PM

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

Enjoy! Love, Alicia

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

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Introducing NEW !

Elderberry Immune Syrups

†

Your One-Stop Immune Health Resource† .375 Thinned Logo

Now more than ever, immune health and wellness are at the forefront of everyone’s minds. With cold and flu season upon us, you can rest easy with these exciting new additions to the mykind Organics product line to help the entire family feel their best!†

Cough & Mucus for Adults & Kids

Elderberry & Sleep for Adults & Kids

IMMUNE SYRUP†

IMMUNE SYRUP†

Trying to dislodge mucus and help soothe a cough is difficult. Cough & Mucus has a clean, Certified USDA Organic and Non-GMO Project Verified answer for you and your children. With Organic English Ivy Leaf, a traditional herb to help clear mucus when coughing, this immune syrup† comes in both Adult and Kids versions. Also included are organic elderberry, zinc and vitamin C from organic acerola cherry for added immune system support.†

Restful sleep plus immune system support† for the whole family! Both Certified USDA Organic and Non-GMO Project Verified formulas offer an herbal sleep blend added to our Elderberry Immune Syrup to help you have a restful night.† Featuring black elderberry, Zinc, and vitamin C, these formulas are designed to provide immune system support.†

• Soothes everyday throat irritations & helps clear mucus when coughing† • Immune system support† • Sugar free!

• Immune system support† • With traditional sleep herbs • No Added Sugars!

Certified Organic • Targeted Formulations †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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CONTENTS

December 2020 / Vol. 82 / No. 12

departments 6 NEWSBITES Add More Immune-Boosting Selenium to Your Diet It’s a simple way to ward off illness.

10 PASSION BEHIND THE PRODUCT Follow Your Heart The creators of the original vegan mayonnaise are still going strong.

12 HOT BUYS Nourish Your Body New natural products we love.

14 CHECK OUT

Just follow a few simple rules to create the perfect cheese board.

features 24 31 Days of Giveaways

In the spirit of the season, Better Nutrition is giving away an array of health-boosting products—from books to supplements to gift cards—this month. Starting Dec. 1, enter daily at betternutrition.com for you chance to win!

26 Go-To Winter Wellness Guide

Cold weather, short days, and recirculated indoor air can wreak havoc on your health this time of year. But we’ve got the tools that can help you look and feel your best all winter long.

30 ’Tis the Season for Sweets

Want to celebrate the season without blowing up your diet and sending your blood sugar through the roof? Just try a few of these delicious low- and no-sugar recipes.

36 Cheese Plate Perfection

For easy and elegant entertaining, nothing beats a simple cheese board. Here’s everything you need to know about putting together appetizing appetizers that will wow your guests.

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16 NATURAL REMEDY The Healthy Prostate What men need to know about treating BPH naturally.

18 SECOND OPINION Breaking the Mold How to guard your health from mold, the invasive invader.

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

Free eBOOK! The Healthy

Brain Guide Discover new ways to maximize your focus, mental clarity, memory, and more—no matter your age. Also, learn about a specific nutrient that works in a unique way to nourish the brain.

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

the

HEALTHY BRAIN guide

HOW TO MAXIMIZE FOCUS & MENTAL CLARITY THROUGHOUT YOUR LIFE + Memory-Boosting Supplements, Foods, & Recipes

22 NATURAL BEAUTY Holiday Makeup & Nails You’ve decked the halls, now why not deck yourself?

40 HEALTHY DISH Immune-Boosting Winter Salad Give yourself a break from coldweather comfort food with this light-and-lively salad.

42 ASK THE NUTRITIONIST 10 Tips to Enjoy Low-Sugar Holidays How to navigate the health-sapping pitfalls of the season.

46 EATING4HEALTH Boost Your Holidays with B Vitamins Beat stress and boost energy with these foundational nutrients.

48 COOK WITH SUPPLEMENTS Falafel Goes Green Harness the health-giving power of spirulina with this tasty recipe.

Download your free copy now at betternutrition.com.

New!

EDITORS’ BLOG We’re answering questions and sharing natural solutions for everyday wellness.

New blogs monthly, including Guest Editor posts from leading-edge health experts such as Jonny Bowden, PhD, RD. SIGN UP FOR OUR NEWSLETTER Receive timely articles, recipes, eBooks, and exclusive giveaways in your inbox weekly with our newsletter Healthy Buzz.

Photo: (cover and this page) adobestock.com

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Elderberry: Nature’s Top Antiviral Herb This time-tested botanical is a cornerstone for winter wellness.

Click On This!

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EDITOR’S * LETTER

A Different December

nbrechka@pocketoutdoormedia.com

Meet the passionate people behind this issue of Better Nutrition!

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Jeannette Bessinger, CHHC, is an award-winning educator, author, and real food chef. She’s helped thousands of people make lasting, healthy changes to unhealthy habits. jeannettebessinger.com

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Jonny Bowden, PhD, CNS, is a boardcertified nutritionist and the bestselling author of 15 books, including The 150 Healthiest Foods on Earth. jonnybowden.com

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Melissa Diane Smith, Dipl. Nutr., is a holistic nutritionist with 25 years of clinical experience. She is the author of Going Against GMOs and other books. melissadianesmith.com

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Mark Stengler, NMD, is the founder of Stengler Center for Integrative Medicine in San Diego. Voted the 2019 Doctor of the Year by the International Association of Top Professionals, Stengler has authored several books, including the upcoming Heal Your Prostate. markstengler.com Kimberly Lord Stewart is an awardwinning journalist who has worked for leading natural product publications since 1996. She’s the author of Eating Between the Lines. eatingbetweenthelines.net Sherrie Strausfogel has been writing about natural beauty for more than 20 years. Based in Honolulu, she also writes about spas, wellness, and travel. She is the author of Hawaii’s Spa Experience.

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Lisa Turner is a chef, food writer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods. lisaturnercooks.com

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Vera Tweed has been writing about supplements, holistic nutrition, and fitness for more than 20 years. She is the editorial director at Natural Health Connections and author of Hormone Harmony. veratweed.com

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Neil Zevnik is a private chef specializing in healthy cuisine, with clients who have included Jennifer Garner, Charlize Theron, and the CEO of Disney. neilzevnik.com

YO U R U LT I M AT E G U I D E T O N AT U R A L L I V I N G

Editor in Chief Creative Director Executive Editor Associate Editor Digital Editor Copy Editor Beauty Editor

Nicole Brechka Rachel Joyosa Jerry Shaver Elizabeth Fisher Maureen Farrar James Naples Sherrie Strausfogel

Contributing Editors Vera Tweed, Helen Gray Contributing Writers Jonny Bowden, PhD, CNS, Jeannette Bessinger, CHHC, Melissa Diane Smith, Mark Stengler, NMD, Kimberly Lord Stewart, Lisa Turner, Neil Zevnik Print Ad Coordinator Cossette Roberts Prepress Manager Joy Kelley Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310-873-6952 Vice President, GM Sharon Houghton shoughton@pocketoutdoormedia. com Publisher & Director of Rob Lutz Retail Sales rlutz@pocketoutdoormedia.com 970-291-9029 Integrated Media Sales Anne Hassett Director, West Coast anne@hassettmedia.net 415-404-2860 Integrated Media Sales Mason Wells Director, East Coast & Midwest mwells@pocketoutdoormedia.com 917-656-2899 Senior Brand Marketing Kristen Zohn Manager kzohn@pocketoutdoormedia.com 917-860-8733 Marketing Designer Judith Nesnadny jnesnadny@pocketoutdoormedia.com Accounting & Billing Tonya Hodges 800-380-9842 Retail Customer Service bnsales@pocketoutdoormedia.com 800-443-4974, ext. 701

Chief Executive Officer Robin Thurston Chief Operating Officer & President Danielle Quatrochi Senior Vice President of Sales & Business Development Tommy OHare VP of Finance Greg Abrahamson Manager of Operations & HR Ilana Coenen

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BETTER NUTRITION, ISSN #0405-668X. Vol. 82, No. 12. Published monthly by Pocket Outdoor Media. 5720 Flatiron Parkway, Boulder, CO 80301; ©2020 Pocket Outdoor Media. 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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Photo: adobestock.com

I think it’s safe to say that this holiday season will be unlike any other thanks to Covid. Many of us won’t be getting together with friends and family.

Annual traditions like Christmas concerts, The Nutcracker (one of my favorites), and holiday potlucks have been called off.

But there is still something magical about the holidays that no pandemic can quash. So how can you enjoy this special time of year in a new and different way?

For starters, don’t forgo baking holiday treats this year—even if you are spending the holidays alone or with a small number of family members.

We have five delicious desserts on p. 30 that you will definitely want to try.

The best part is that they are sugar-free, made with natural sweeteners. If you have not tried sugar alternatives from the health food store, you are in for a surprise—they taste a lot like the real thing. Monk fruit and erythritol work particularly well in baked goods.

It’s important to treat yourself in other ways too. Try some of the natural cosmetics on p. 22 to boost your glow.

I love the nail polishes—these are a must for at-home mani-pedis.

And don’t forget your health! See p. 26 for 30 tips on staying well this winter. We have everything from a quick remedy for dry skin to the best essential oil for immune support.

Happy (and healthy) holidays from all of us at Better Nutrition!

Our Writers

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NEWS*BITES

BY VERA TWEED

Add More Immune-Boosting

It doesn’t trend on Google like zinc or elderberry, but selenium is an immune health superstar in its own right—and there’s no better time to make sure you’re getting enough. We asked Erin Stokes, ND, a registered naturopathic doctor from Boulder, Colo., and the Medical Director at MegaFood, for her advice when it comes to taking selenium.

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Zinc & Selenium: One-Two Punch for Strong Immunity

First off, why is selenium so important for immune health?

ES: Selenium is a trace mineral that is essential to overall health, and helps to optimize the body’s immune response.

If someone’s multi already contains selenium, should they also take a standalone selenium supplement?

ES: As with many minerals, there is a fine balance between too little selenium and too much. The RDA is 55 mcg for adult women and men.

Look for a high-quality multivitamin that provides the recommended amount of selenium or close to it, allowing for some of your intake to be obtained in your diet. I would not suggest supplementing with additional selenium beyond a multivitamin without consulting your healthcare provider first.

Deficiencies in either zinc or selenium can greatly increase a person’s susceptibility to infection and may worsen the course of an infection when it does occur, says Marina MacDonald, MS, PhD. According to a study in the journal Nutrients, zinc and selenium were among the most prevalent micronutrient deficiencies in patients who were admitted to the hospital on the infectious disease floor.

How can someone tell if they are low in this mineral?

ES: Symptoms of selenium deficiency can include muscle weakness and fatigue. Since these are very common symptoms that can be due to other causes, it’s important to work with a healthcare practitioner.

Do certain people need more selenium?

ES: As is the case with many other vitamins and minerals,the RDA for selenium does increase during pregnancy and lactation. For pregnant women, it’s 60 mcg, and during lactation, it’s 70 mcg.

What foods are the best sources of selenium?

ES: The amount of selenium in food is directly related to the quality of the soil the food is grown in. Brazil nuts are by far the best food source of selenium.

Other sources include tuna, halibut, sardines, turkey, and brown rice.

Photo: adobestock.com

to your diet

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NEW!

Nutrition for Kids!

childlifenutrition.com |

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#moregood | @childlifeessentials 10/7/20 8:36 AM

NEWS*BITES

BRIGHTEN YOUR MOOD WITH

HOW & WHY TO SKIN BRUSH

CURCUMIN

“Most people take good care of their facial skin by regularly exfoliating, cleansing, and moisturizing. The rest of the body is often ignored,” says Shobhna Batta, a Chicago-based certified health coach and diet and nutrition consultant (nutri.guide).

“Dry skin brushing removes dead, dry skin, leaving super soft baby-like skin behind.”

Why brush? This must-have beauty regimen helps improve the health and beauty of your skin, boosts the immune system, exfoliates, detoxifies, and reduces cellulite.

If used regularly, it can also help with digestion.

“The lymphatic system is a major part of the body’s immune system.

It is responsible for eliminating cellular waste products, and when it’s not working properly, it can lead to toxic buildup,” says Batta. “Dry skin brushing stimulates the lymphatic system, helping it release toxins.”

Batta has a preferred technique: “Begin at your feet and hands, moving in long sweeping motions, always brushing toward your heart,” she says. “Brush several times in each area, overlapping as you go.”

The type of brush is also important. Batta recommends a natural bristle brush with a long handle that can reach all areas of your body, such as the Tampico Skin Brush made with all-natural agave fibers (side note: this brush also makes a great holiday gift!). Batta cautions her clients to avoid brushes made with synthetic or animal fibers, which tend to irritate the skin.

“All you need is a natural brush and 5 minutes of your time to get a beautiful body both inside and out,” says Batta.

Winter can be depressing enough, but add in a pandemic and limited interactions with friends and family, and you have a recipe for the blues. If you need a mental pick-me-up, try curcumin, the active ingredient in turmeric.

Studies show that depression is linked with brain inflammation. In fact, some research shows that brain inflammation is linked with a higher risk of suicide. So a high-potency anti-inflammatory is crucial in the fight against depression.

Curcumin has been shown in studies to effectively reduce inflammation—with no side effects. It can reduce inflammation in the brain and also the gut, a critical component of mood and overall mental health.

Not only does curcumin calm inflammation, it elevates serotonin and dopamine, brain chemicals that help create a sense of well-being.

Veterans who have acupuncture before surgery report less pain and need fewer opioids to manage their post-surgical discomfort, according to a randomized, controlled study presented at the Anesthesiology 2020 meeting. Vets who received acupuncture also reported that they were more satisfied with their pain control than those who did not.

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Photos: adobestock.com

THINK ACUPUNCTURE BEFORE GOING UNDER

• DECEMBER 2020

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Let's Talk Immune Health Immune system support for the whole family.

Bio-Kult is the original formulation with 14 probiotic strains to support the digestive and immune system.

Bio-Kult Boosted is a unique multi-action formulation with the same great 14 probiotic strains found in Bio-Kult but at 4 times the concentration.

Bio-Kult Boosted also contains vitamin B12 to support the immune system.

Bio-Kult S. Boulardii is an advanced multi-action formulation designed to target both the immune system and digestive tract. It contains Saccharomyces boulardii as well as vitamin D3 which contributes to the normal function of the immune system.

Bio-Kult Infantis is an advanced probiotic formulation for babies, toddlers and young children. Containing 7 probiotic strains, Preplex and vitamin D3 which contributes to the normal function of the immune system.

For more information contact Bio-Kult

/biokultUSA

@Bio_Kult

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*THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD & DRUG ADMINISTRATION. THE PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

Distributed By: ADM Protexin, Inc., 1833 NW 79th Avenue, Doral, Miami FL 33126. Tel: 786.310.7233 Manufacturer: ADM Protexin, Lopen Head, Somerset, TA13 5JH

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PASSION BEHIND THE PRODUCT

*

companies fostering personal & global well-being

Follow Your Heart

From their humble beginnings in a local sandwich shop, the creators of the original vegan mayonnaise (Vegenaise) remain true to their roots 50 years on.

BY NEIL ZEVNIK

Rooted in Values But the setting for those values has grown exponentially. Now Vegenaise is the original and No. 1 vegan mayonnaise, available everywhere. It’s joined by a delicious roster of vegan nondairy

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“Everyone should have access to healthy affordable foods,” says Bob Goldberg (below), one of the original founders of Follow Your Heart, which opened in 1970.

products, from cheeses and sour cream to yogurts and salad dressings, that can be found in stores nationwide.

Everything Follow Your Heart does emanates from its own solar-powered facility, Earth Island, and the company’s mission is serious and far-ranging.

Follow Your Heart aims not simply to offer clean healthy foods, but to be a leader in the ethical, social, and environmental responsibilities of operating a business. “We have an obligation to

be good stewards of the planet and the environment,” says Goldberg. “And we must help to create good lives for our employees and our customers.”

With an entire department focused on sustainability initiatives, Follow Your Heart is the first plant-based facility in the U.S. to achieve Platinum Level Zero Waste Certification. They now divert over 98 percent of their waste from landfills through recycling, composting, reduction, and reuse.

Photo: Matt Lever

Do you remember the Age of Aquarius?

Flower Power? The Summer of Love?

I admit that I do, with fond nostalgia.

But unless you’re past a “certain age,” it’s probably just a festive footnote in not-so-recent history for you.

Humor me, and let’s go back to 1970, the San Fernando Valley in sunny Southern California. A bunch of musically inclined “hippies” band together to open a tiny seven-seat sandwich counter in the back of a local natural foods store—vegetarian of course, in keeping with the times.

Fast-forward a few years, and they move down the street to a larger location, ironically into a former butcher shop—karmic cleansing at its best. Along the way, they’ve created a vegan mayonnaise to embellish their now-iconic Avocado, Tomato, & Sprouts Sandwich.

Now let’s hold that “forward” button down and whir ahead to today. That Follow Your Heart sandwich shop is still there as an expanded café, still offering vegetarian and vegan fare to the community. And one of the original founders, Bob Goldberg, is still in the saddle, pursuing his passion. “It’s still the same values that underlie everything that we do. Everyone should have access to healthy affordable foods.”

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make it!

Festive Vegan Herbed Spinach Dip Makes 2½ cups (About 20 servings) Looking for the vegan dip of your dreams?

This is it! Serve with fresh veggies and your favorite crackers.

1 cup Follow Your Heart vegan Dairy-Free Cream Cheese 1 cup Follow Your Heart Dairy-Free Sour Cream 2 cups shredded fresh baby spinach leaves 3 Tbs. snipped fresh chives, divided 2 Tbs. chopped flat-leaf parsley 1 Tbs. lemon juice 2 tsp. microplaned lemon zest ½ tsp. ground cumin 1 tsp. fresh ground black pepper 1 tsp. Real Salt kosher salt ½ cup chopped roma tomato In a food processor, combine cream cheese, sour cream, spinach, 2 Tbs. chives, parsley, lemon juice and zest, cumin, and salt and pepper. Pulse a few times, then blend until well-combined but with a little texture left.

Transfer to serving bowl. Garnish with the remaining 1 Tbs. chives and chopped tomato.

Per serving: 70 cal; 1g prot; 7g total fat (4.5g sat fat); 1g carb; 0mg chol; 170mg sod; 1g fiber; 0g sugar

Photo: Matt Lever

I CAN’T BELIEVE IT’S VEGAN

Despite its prestigious international footprint, Follow your Heart’s ... um ... heart is still firmly rooted in the local community. From offering free electric car charging for its employees to organizing volunteer events for local nonprofits like Food Forward, Heal The Bay, and Tree People, Goldberg and his company are determined to stay true to

their “hippie” roots.

Happily, his passion remains undiminished by time. “The store keeps us close to our customers, like we’ve always been. It’s as personal now as it was 50 years ago. I believe it’s time for every business to contribute to changing the world for the better.”

Over the past 50 years, Follow Your Heart has kept pace with the increasing popularity of vegetarian and vegan lifestyles by greatly expanding its product lines. Along with their original Vegenaise, the company now offers a wide variety of animal-friendly products, including Dairy-Free Sour Cream and Dairy-Free Cream Cheese.

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HOT BUYS

*

new & notable

Nourish Your Body

Portuguese-style canned fish, probiotics for kids, a brain-boosting beverage, and more.

I Stop for (Raw) Chocolate For chocolate lovers who are health conscious and don’t want to give up their favorite treats, Addictive Wellness Raw Chocolate are an exquisite way to satisfy cravings.

Each delicious bar is formulated with adaptogenic super herbs to create six distinctive functions: Tranquility, Energy, Beauty, Focus, Love, and Recharge.

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Gut Feeling With 10 billion live cultures per serving, Carlson Kid's Probiotic Melt-in-Your-Mouth Stix help promote healthy digestive, immune, and colon function.

This quick-dissolving formula comes in Natural Cherry Flavor and is sweetened with xylitol. The probiotics are acid- and bileresistant to survive the trip through the stomach.

All-in-One Immunity Aid Super Nutrition Super Immune is a high-potency multivitamin with a whole-food, herb, and antioxidant-rich blend to support maximum immune strength and energy production.

A full serving contains 4,000 IU of vitamin D3 and 1,500 mg of vitamin C. It also includes natural vitamin K2 for the heart.

Power Up Your Brain A caffeine-free powerhouse of eight “smart” mushrooms, adaptogens, and superfoods, Four Sigmatic Focus Blend Mix adds productivity perks to your daily routine. Whether you need to power on morning, noon, or night, this earthytasting beverage can help you focus all day without affecting your sleep.

Step Aside, Canned Tuna You know and love canned tuna, salmon, and sardines, but now it’s time to try the new kid in town: Bela Sustainable Seafood Codfish. This tinned codfish is prepared in traditional Portuguese style. In fact, it’s the national dish of Portugal. The light, flaky fish is packed in extra virgin olive oil.

It’s also wild-caught and certified sustainable.

• DECEMBER 2020 10/27/20 9:13 PM

You’re about to

NEW Dairy-Free Feta Crumbless are here!

Fall in love with the creamy, crumbly, tangy, and oh-so-satisfying traditional Greek taste of our NEW Dairy-Free Feta Crumbles. Made fresh with coconut oil and the highest-quality non-GMO ingredients, our Feta Crumbles taste like the real thing and are a delicious addition to any dish.

VEGAN • DAIRY FREE • SOY FREE • GLUTEN FREE LACTOSE FREE • PRESERVATIVE FREE

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CHECK OUT

*

guide to cutting-edge supplements

Elderberry: Nature’s Top Antiviral Herb

The science speaks for itself—elderberry works in a unique way to combat cold and flu viruses and strengthen immune function.

BY VERA TWEED

remedies were taken within 48 hours of symptom onset.

The drink was as effective as the drug, with fewer side effects.

How Elderberry Works Its Magic At the University of Sydney in Australia, researchers found that elderberry helps block the flu virus from attaching to a cell and entering a cell; it restricts the virus from replicating once it has infected a cell; and it strengthens a person’s immune response.

“This observation was quite surprising and rather significant because blocking the viral cycle at several stages has a higher chance of inhibiting the viral infection,” said study coauthor Peter Valtchev, PhD.

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Faster recovery: An analysis of other studies, which included a total of 180 people, found that elderberry significantly reduced the duration and intensity of upper respiratory infections. When the research was published in the journal Complementary Therapies in Medicine, the authors wrote, “These findings present an alternative to antibiotic misuse for upper respiratory symptoms due to viral infections, and a potentially safer alternative to prescription drugs for routine cases of the common cold and influenza.”

Flu fighter: In the Czech Republic, researchers compared the effectiveness of Tamiflu with a natural hot drink— a combination of elderberry and standardized echinacea—in a group of 473 people with flu. Both

Photo: adobestock.com

With a long tradition of medicinal use, elderberry has become one of the most popular supplements for enhancing immunity. In recent years, studies have found that it is an effective antiviral treatment for colds and flu, reducing symptoms and shortening the time it takes to recover. Here’s a look at some compelling studies: Cold Prevention on Long Flights: One study compared the effects of a standardized elderberry extract and a placebo on colds among 312 economy-class passengers on flights from Australia that lasted at least 7 hours.

Among those who took elderberry starting 10 days before a flight, 12 people caught colds, compared to 17 who took a placebo. Where colds did occur, symptoms lasted an average of two fewer days in the elderberry group.

More Reasons to Take Elderberry In addition to immune support, elderberry is also used to help relieve constipation, hay fever, sinus pain, nerve pain, high blood sugar, chronic fatigue syndrome, water retention, dull skin, and gum inflammation.

An elderberry wash or tea made from the plant’s flowers, applied topically, is used to help heal wounds, sprains, bruises, and bee stings.

How Much Elderberry Is Enough?

Adult dosages in studies have used different forms of elderberry supplements:

* *

A standardized elderberry syrup: Within 24–48 hours of initial symptoms, 1 Tbs. taken 4 times daily for 3–5 days.

Lozenges containing 175 mg of elderberry: Within 24 hours of initial symptoms, taken 4 times daily for 2 days.

*

Capsules of a standardized elderberry extract: 300 mg taken 2 times daily for 10 days before a long flight, and then 3 times daily for the next 5–6 days.

For elderberry tea or other types of supplements, as well as children’s supplements, follow product directions.

Elderberry is not recommended for people with autoimmune conditions.

Gaia Herbs Black Elderberry Extra Strength Gummies

Honey Gardens Elderberry Honey Ultra Potent Drink

Sambucol Black Elderberry Advanced Immune

Photo: adobestock.com

Photo: adobestock.com

Elderberry and Covid-19

Since it has antiviral properties and strengthens immune function, elderberry could theoretically help ward off many types of infections. However, it has not been scientifically tested for prevention or treatment of Covid-19, a type of coronavirus.

At the University of Connecticut in Storrs, researchers reviewed possible effects of various natural substances on Covid-19. They noted that in a study of human cells, elderberry demonstrated antiviral activity against another coronavirus, NL63, which causes respiratory tract illnesses such as runny noses, coughs, bronchiolitis, and pneumonia.

However, this does not prove that elderberry will have the same effect on Covid-19.

In severe cases of Covid-19, there is a phenomenon described as a “cytokine storm,” where the immune system overreacts and cytokines cause damage to lungs and other tissues. Some experts have expressed concern that elderberry might contribute to such a reaction.

This thinking stems from a small Israeli test-tube study in 2001, which examined the effect of an elderberry extract on blood samples from 12 healthy people. Although the supplement increased levels of cytokines, the researchers noted that this was a healthy response—not a harmful one.

Among their conclusions, published in a French journal, European Cytokine Network, the researchers wrote: “We conclude from this study that, in addition to its antiviral properties, Sambucol Elderberry Extract and its formulations activate the healthy immune system by increasing inflammatory cytokine production.”

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NATURAL REMEDY * holistic strategies to help you feel better

The Healthy Prostate

A man’s risk of BPH increases with age. These science-backed supplements help prevent and treat the most common symptoms.

The prostate gland is an essential part of the male reproductive system located within the pelvis. It is the shape and size of a walnut in younger men and has two main lobes (left and right) enclosed by a fibrous capsule. The prostate surrounds the urethra, the tube that drains urine from the bladder (and carries semen) to the outside of the body.

Benign Prostatic Hyperplasia (BPH) is an age-associated condition that involves enlargement of the prostate gland. As men age, their likelihood of developing BPH and associated symptoms increases dramatically. This common condition affects approximately 50 percent of men between the ages of 51 and 60. And roughly 90 percent of men over age 80 have this condition.

When BPH occurs, it reduces urine flow, which causes a variety of trouble-

16

some symptoms. Men with BPH often experience waking up multiple times at night to urinate, frequent or urgent need to urinate, waiting for the urine flow to occur while standing at the toilet, a slow urinary stream, dribbling at the end of urination, and the inability to empty their bladders completely.

Men with severe cases of BPH can end up with urinary retention and hospitalization or surgery. Pharmaceuticals are often used to treat BPH, but they carry risks such as sexual dysfunction, breast enlargement, fatigue, decreased libido, and headache.

Why Do So Many Men Get BPH? There is no single cause of BPH; instead, there are several different causes, including genetic factors. However, one thing that researchers can agree on is

that as men age, changes in hormone levels affect prostate enlargement.

Research has mainly focused on testosterone, dihydrotestosterone, progesterone, and estrogen.

Dihydrotestosterone (DHT), a metabolite of testosterone, is associated with BPH. Prostate gland tissue contains the enzyme 5-alpha-reductase, which converts testosterone into DHT. The production of estrogen is primarily controlled by the enzyme known as aromatase. Aromatase converts the hormone androstenedione (synthesized by the testicles and adrenal glands) into the estrogen known as estradiol. Also, aromatase converts testosterone into estradiol from fat and muscle cells.

Men tend to accumulate fat as they age, which provides more aromatase activity. There is a direct correlation

Photo: adobestock.com

BY MARK STENGLER, NMD

• DECEMBER 2020

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For example, in a 12-week study of men with BPH, supplementing with a patented rye pollen extract (Cernitin) at a dosage of 126 mg three times daily Nutritional Imbalances & BPH resulted in an overall improvement All of these are associated with an of symptom scores of 85 percent. increased risk of BPH: Symptoms that were significantly High intakes of animal protein; * A high-calorie diet; improved included urgency, difficult * High-saturated fat diet and urination, nocturia, incomplete * cholesterol intake; emptying, prolonged voiding, delayed voiding, intermittency, and dribbling Insufficient consumption of * omega-3 fatty acids; and at the end of urination. Try: Ultra Prostate Formula.

Vitamin D deficiency. * Saw palmetto has several mechanisms that likely are responsible for And the combination of obesity, reduced reducing BPH symptoms. In prostate physical activity, and poor diet is known tissue, saw palmetto inhibits the to increase the risk of symptomatic BPH conversion of testosterone into DHT, and lower urinary tract symptoms. has anti-estrogenic effects, and inhibits binding to the prostate extracellular Follow a Mediterranean Diet receptors. Saw palmetto works best in Fortunately, dietary changes and targeted treating mild-to-moderate symptoms nutritional supplements can help. A of early-stage BPH. About 90 percent modified Mediterranean Diet that is of men with mild-to-moderate symplow in simple carbohydrates (refined toms of BPH notice an improvement grains) and red meat, and plentiful in within 4–6 weeks of daily supplementavegetables, ground whole flaxseeds, and tion with 320 mg of a standardized saw omega-3 fatty acids from fish is often palmetto extract. Try: Doctor’s Best Saw helpful in treating BPH. Palmetto Standardized Extract.

According to Best Supplements researchers for BPH who examined Research has did you know ...

Pycnogenol’s demonstrated that Many American men choose (pine bark extract) beta-sitosterol nonsurgical options for effects in a placeboreduces BPH the treatment of BPH, controlled study, symptoms, including including 40 percent “BPH symptoms urinary symptom of men who use herbal like emptying, scores and flow supplements alone or frequency, intermitmeasures, better with other medications. tency, urgency, than placebo. A study weak flow, strainof 200 men with BPH ing, and nocturia, were all significantly who were given either improved with Pycnogenol, and the 20 mg of beta-sitosterol three times difference with both control groups daily or a placebo showed improvements was statistically significant.” For examin urinary flow for participants on the ple, bladder emptying improved by supplement, while the placebo group did 42 percent in the treatment group comnot experience improvements. Try: NOW pared to 9 percent in the control group.

Clinical Strength Prostate Health.

Also, the frequency of urination was Rye-grass flower pollen extract reduced by 37 percent in the treatment has been an herbal treatment in Europe group compared to 12 percent in the for many decades. And several studies control group. have demonstrated its effectiveness in reducing the symptoms of BPH. Try: Bluebonnet Pycnogenol 100 mg.

Photo: adobestock.com

between increasing obesity in men and increased aromatase activity.

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H Y D R AT E Your skin will soak in our HYDRATE collection, created to help the skin maintain healthy moisturization levels.

Hydrate with Hyaluronic Acid, moisture-binding plant extracts and botanicals, all of which are essential for happy, hydrated skin.

Learn more at mychelle.com

10/27/20 1:07 PM

SECOND OPINION

*

a natural point of view on healing

Breaking the Mold

If you or someone you care for is baffled by mysterious fatigue, brain fog, sinus problems, or other inexplicable symptoms, mold could be the underlying cause.

BY VERA TWEED

About 25 percent of us are genetically sensitive to mold and can develop debilitating symptoms from exposure.

And such sensitivity may not be obvious because others exposed to the same environment have no reaction. If other causes have been ruled out, however, mold toxicity could well be the culprit, says Drew Sinatra, ND, a naturopathic doctor in Northern California who helps a lot of patients get relief. Visible water damage or mold is another clue.

“A lot of it has to do with the timeline,” says Sinatra. “Let’s say someone’s health is good, then they move into a new place and one to three months later, they’re not feeling right; their brain isn’t working; they’re tired;

their joints are achy; their balance is off.” All in all, he says, “It’s kind of a weird symptom picture.”

The same could happen with a workplace. Some people get a headache or feel unwell during the week, but feel fine when they’re off work for a few days.

Why Mold Harms Molds are a natural part of our environment, and not all of them are harmful.

However, the types of molds that grow in moist areas of buildings produce a variety of powerful mycotoxins, and these can trigger many different symptoms in sensitive people, from

respiratory irritation and illnesses to persistent fatigue, aches, and pains.

“Mycotoxins cause oxidative damage,” says Sinatra. They can harm brain tissue, cellular membranes, and mitochondria, the energy-generating components of all cells.

One of Sinatra’s patients had menopausal symptoms but experienced no relief from bioidentical hormones that are proven to be effective. Once mold was identified as a problem and removed from her apartment, she did a detox program to heal the damage from mycotoxins, and then the hormone treatment worked as expected.

Is Mold Making You Sick?

About half of American homes, 85 percent of commercial buildings, and 30 percent of schools have water damage that promotes mold growth.

A report by the National Research Council estimated that eliminating mold from office buildings alone could prevent between 6 and 8 million respiratory infections per year and between 1 and 4 million episodes of asthma and allergies. Symptoms of mold toxicity may include:

* A feeling of being *

* Neurological * * * *

problems such as brain fog Headaches Nausea Aches and pains Anxiety or depression

* * * * *

Dizziness Balance problems Difficulty breathing New or recurring asthma or allergies Irritated eyes or respiratory tract

Photo: adobestock.com

* * *

“off ” mentally A general feeling of unwellness Chronic fatigue Cough Recurring sinusitis or bronchitis

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• DECEMBER 2020

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SECOND OPINION

did you know ...

Sweating improves your body’s elimination of toxins.

Any type of sauna, one to four times per week, is helpful, as is any type of exercise that produces sweat, as long as you’re up to it. When purposely sweating, it’s important to take a trace mineral supplement because minerals are excreted in sweat.

Removing the mold is always the first essential step.

Afterwards, specific supplements can help the body to remove the toxins and heal the internal damage.

Here are Sinatra’s top choices:

BINDERS: Activated charcoal can mop up and bind with mycotoxins in the small intestine and enhance their elimination.

Otherwise, the toxins can be recirculated and continue to cause health problems.

This, says Sinatra, is the mainstay treatment for mold toxicity.

How Much to Take: 1 serving of an activated charcoal supplement or formula, once or twice per day. Start with one daily

How Much to Take: 100–500

TRACE MINERALS:

dose and if you tolerate it well, increase to two. Mycotoxins can make some people sensitive to supplements, so be aware of your own reaction and reduce the dose if needed.

Your home or workplace likely has mold if it’s had water damage or if you notice any of the following: A musty smell or other mysterious odors A leaky pipe, now or in the past Discoloration in a ceiling or wall A leaky roof, now or in the past

Where Mold Hides Mold can be hidden in walls where pipes have leaked, in ductwork, in roofing materials, on the back of dry wall, paneling, or ceiling tiles, or under wallpaper, carpets, or padding. Mold can be cleaned off some hard surfaces, but not porous ones, such as paper, wood, upholstery, dry wall, or carpeting. These must be removed and replaced. Contractors who specialize in mold remediation can safely remove and replace moldy building materials.

Home Testing for Mold ERMI, the acronym for Environmental Relative Moldiness Index, is a test developed by the Environmental Protection Agency to assess mold contamination and indoor air quality by analyzing dust samples. The ERMI test detects mold DNA and is considered the most reliable method.

ERMI tests are available at envirobiomics.com. Cost is $240 for a Swiffer Kit. Some companies market mold tests for much lower prices, but these are not ERMI tests and may miss hidden mold contamination. For more information, visit survivingmold.com.

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master antioxidant, but it gets depleted by mycotoxins. Getting glutathione from supplements helps protect and heal your liver, other organs, and mitochondria.

mg daily. Start with the lowest dose, as taking too much can produce discomfort by eliminating toxins too quickly.

Finding and Eliminating Mold

* * * *

GLUTATHIONE: This is the body’s

Natural binders that help flush out toxins may also bind with minerals in the body and increase their elimination. To prevent a shortfall, try a trace mineral supplements.

How Much to Take: 1 serving daily of a trace mineral formula (e.g., ConcenTrace).

CoQ10: This nutrient is fuel for mitochondria. Because mycotoxins damage mitochondria, Sinatra recommends taking CoQ10.

How Much to Take: 100 mg daily of any form of CoQ10.

ANTIFUNGALS: Herbs such as oregano oil fight fungus. They can be especially helpful if mold toxicity has depleted the immune system and allowed candida, another mold illness, to develop.

How Much to Take: 50 mg of oregano oil, once or twice per day.

What to Expect Once the mold has been removed, damaged cells need to heal, and supplements should produce some noticeable improvement in about a month. Complete healing can take several months or more.

“A lot of people with mycotoxic illness are sensitive to supplements,” says Sinatra, so start with small doses and work with a health professional.

You can find a naturopathic physician through the Institute for Natural Medicine at naturemed.org.

Photo: adobestock.com

How to Get Relief from Mold Toxicity

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NATURAL BEAUTY

*

pure ingredients for skin & body

Holiday Makeup & Nails

While you’re decking the halls, why not dazzle friends and family with a touch of personal glam?

If the only reason you’ve put on makeup or polished your nails lately is for a Zoom meeting, the holidays are the perfect time to go glam. It’s easier than ever to find bright and festive holiday makeup and polishes that keep your health and sustainability in mind.

Natural makeup has come a long way in the past five years. While it was once difficult to find natural makeup made with certified organic ingredients and vibrant plant pigments with staying power, clean cosmetics companies are now bursting with innovative products that have left conventional beauty companies scrambling to keep up. Here’s a look at the most exciting trends: Glitter: This is a staple in any holiday beauty look—but have you ever stopped to think about what happens to the glittery lipstick, eye shadow, or highlighter when you wash it off? Scientists have recently called for an outright global ban of plastic glitter because of its impact on the oceans and water supply. However, ethically sourced mica looks just like glitter, but with irregular and smaller flecks, so you can continue to have fun with exciting colors and glittery textures from a mineral that exists in nature.

Beeswax-based mascaras and lipsticks: These are naturally moisturizing, while mass-market varieties rely on paraffin wax to make them creamy and use plastic polymers rather than vegetable extracts to help them adhere. Organic minerals add gloss and shimmer to natural lipsticks, and the non-petrochemical-based waxes and oils add nutrients. The result is lipstick that performs like a healing lip balm.

Mineral makeup: This is made of microscopic flat crystals that overlap each other on skin, creating a filtering

22

layer that allows the skin to breathe while also shielding it from environmental pollutants. So it protects in addition to creating a flawless look. The minerals titanium dioxide and zinc oxide also provide broad-spectrum sun defense.

Natural eye shadows, blushes, bronzers, and highlighters made with oils and beeswax: These creamy formulas are ideal for dry skin, and most skin types can benefit from a moisturizing cream rather than a powder in the colder winter months. If your skin is oily, stick with powder, or top off creamy formulas with powder to help set your makeup.

Nail polish: And what would holiday glam be without shiny, colorful nails?

Just beware of popular polishes that can be harmful to both your nails and your health. Harsh chemicals such as toluene, dibutyl phthalate (DBP), formaldehyde, and parabens can actually get inside your body through the nail bed and cause damage to your health over time. Fortunately, there are a growing number of nail polish brands made without toxic ingredients, and their performance and color selection are just as good as their more toxic competition. Happy, dazzling holidays!

Photo: adobestock.com

BY SHERRIE STRAUSFOGEL

• DECEMBER 2020

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Smile with your eyes with Juice Beauty Phyto-Pigments Ultra-Natural Mascara, formulated with rich dark colors from organic purple carrot and argan oil, rather than petroleum byproducts or carbon black.

Vitamin E helps condition lashes and protects the hair follicle against breakage.

Tapioca adds volume, while organic aloe hydrates and separates. The result is feathery lashes that are nourished with every flutter.

Look luminous in the moonlight or even ambient light with Jane Iredale Illuminating Lights Face Palette, inspired by the glowing night sky. The palette includes two shimmery blushes, a bronzer, 2 glowing highlighters, and a soft pearl finish powder that will brighten your spirit as well as your look.

Add shimmer and shine to your nails with Zoya’s “Intriguing” Holiday Nail Polish Collection. The breathable formula is free of all 10 toxic ingredients found in conventional nail polish. Choose from 12 winter-themed colors, including Metallic Green, Shimmering Wintery Blue, Poinsettia Red Cream, and Glistening Champagne Pearl.

Photo: adobestock.com

Reveal shining lips when you take your mask off, with Mineral Fusion Sheer Moisture Lip Tint (shown here in Flicker).

Cocoa butter, jojoba oil, and beeswax hydrate, while peptides firm lips.

Choose from eight shades that are hypoallergenic, vegetarian, gluten-free, and free of artificial fragrances.

Get glowing with Pacifica Twinkle Paint Liquid Shadow. The sheer formula is infused with grapefruit and relies on mica, silica, and other minerals for color. Choose from three shades that can be layered for a bolder look: Pink Moon, Cloudy Mood, and Baby Stars.

Apply to your lids, cheeks, or anywhere you may want a little sparkle.

DECEMBER 2020

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GO-TO

WINTER WELLNESS GUIDE FROM DRY CHAPPED SKIN TO SEASONAL SNIFFLES TO HOLIDAY OVERINDULGENCE, THIS TIME OF YEAR PRESENTS A UNIQUE SET OF HEALTH CHALLENGES. HERE ARE 30 EASY WAYS TO STAY LOOKING AND FEELING YOUR BEST DURING THE COLD-WEATHER MONTHS.

BY LISA TURNER

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• DECEMBER 2020

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1

Naturalize Your Hand Sanitizer:

Most hand sanitizers are made with medicinal-grade ethyl alcohol, which can be a skin irritant. It may also hamper natural oil production, leaving skin dry and flaky.

Use products with naturally sourced alcohol and antimicrobial essential oils.

We love: EO Products Lavender Hand Sanitizer Gel

2

Supercharge Your Immunity: Studies show that NAC (N-acetylcysteine), vitamin C, zinc, and selenium work well.

3

Halt Party Pig-Outs: To curb your appetite, have a cup of miso soup, bone broth, or an apple before heading to holiday events.

4 5

Eat Oysters: They’re the richest

source of immune-boosting zinc.

Buy Better: Choose holiday gifts

from fair-trade organizations, local artists, or nonprofits that embrace causes you support.

6

Upgrade Your Lotion: Winter weather is damaging enough. Add increased handwashing (a good thing), and you’ve got a recipe for dry, cracked skin. Look for thick creams and body butters made with wholesome, natural moisturizers, and apply liberally.

We love: Weleda Skin Food Original Ultra-Rich Cream

7 Photo: adobestock.com

Say Hello to Helichrysum: This plant

from the sunflower family boasts powerful antimicrobial properties.

Add a few drops of Helichrysum essential oil to an aromatherapy diffuser and keep it going throughout cold and flu season to help ward off illness. It may also help tame inflammation, according to research.

We love: Aura Cacia Helichrysum

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Sidestep Digestive Woes: If you have trouble digesting fats (especially if you’ve had your gallbladder removed), but still want to enjoy holiday treats, try bile acids to help improve fat absorption.

We love: Jarrow Formulas Bile Acid Factors

9

Upgrade Your Candles: Conventional

paraffin/gel candles with metal wicks emit carcinogens and lead.

Instead, choose beeswax or soy versions scented with essential oils.

10

Sneak in Superfoods: Try adding

spinach and avocados to smoothies, or stirring puréed cauliflower and pumpkin into tomato sauces.

11

Take Niacin: Studies show

that this B vitamin inhibits inflammation and protects against coronary artery disease. Use as a single supplement or find a high-quality B-complex formula with “activated” forms of folate, B12, and B6.

12

Soak It Up: Add four cups of chamomile tea to a warm bath laced with oil (e.g., apricot, jojoba, or almond oil) to banish dry, itchy skin.

We love: NOW Solutions Apricot Oil

13

Ban Plastic Wrap: It’s laced with cancer-causing toxins. Stash leftovers in glass or metal containers, and wrap sandwiches in wax paper.

14

Get Some Lovin’: A healthy sexual

relationship can decrease stress and increase well-being. Looking for some inspiration? Maca can boost libido and help treat erectile dysfunction.

15

Sip First: Drinking with meals

hampers digestion, so have beverages 30 minutes before you begin eating.

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16

Go Red for More Energy, Better Immunity: Known as an “elixir of

life” for more than 2,000 years, Korean red ginseng is a medicinal root that’s rich in vitamins, minerals, antioxidants, and other essential nutrients.

Use it to fortify your immune system, increase energy, and enhance mental clarity.

We love: Korea Ginseng Corp KoreSelect Wellness

23

Wear Sunscreen:

Yes, even on cloudy days, the sun can cause burns and aging.

We love: Mychelle Dermaceuticals Sun Shield SPF 28 Unscented

24

Breathe Deeply: To stay centered

during the hectic holidays, inhale slowly to the count of 7, hold for 3, and exhale for 7. Instant calm.

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Keep Sinuses Clear: Use a xylitol-

based nasal spray (we like Xlear) to keep your nasal passages open while preventing dryness and infection.

Take Tea: In one study, people who drank two to four cups of green or black tea were better able to fight off infection.

19

Find Your Balance:

Plant sterols and sterolins have been shown in studies to help naturally balance and strengthen the immune system.

We love: Wakunaga Moducare Daily Immune Support Grape Chewables

20

Count Your Blessings: Every

night, make a list of 10 things in your life that you’re grateful for, and read it just before bed.

21

Improve Popcorn:

Sprinkle some nutritional yeast on popcorn for a dose of B vitamins. It has a cheese-like taste, but it’s vegan. It also tastes great on salads, roasted veggies, rice, and pasta.

We love: Bragg Premium Nutritional Yeast Seasoning

22

Break a Sweat: Cold weather

means less perspiration. Head to a sauna to induce body-cleansing sweat.

Help Your Liver Deliver: Support detox with milk thistle supplements. Or try an Ayurvedic herbal blend designed to enhance the liver’s function, such as Himalaya LiverCare. This is especially important if you drink alcohol.

Munch on Red Cabbage: It’s rich

in cancer-preventive flavonoids, antioxidants, and other vitamins. Shred it for coleslaw, add it to bean soup, or make cabbage rolls.

27

Get Seedy: Sprinkle pumpkin,

chia, sunflower, hemp, and flaxseeds on cereals, in grains, and over cooked vegetables.

28

Latch Onto Lactoferrin: This immune-supporting glycoprotein promotes the growth of beneficial bacteria in the body and may help stave off bacterial and viral infections. Colostrum contains high levels of lactoferrin.

We love: Symbiotics Colostrum Plus Powder

29

Unplug: One day a week (or more),

banish TV, cellphones, and the Internet, and devote the day to reconnecting with friends, family, or yourself.

30

Spice Up Meals: Fresh ginger,

garlic, chili peppers, curry powder, oregano, and turmeric have been shown to help boost immunity and enhance circulation.

• DECEMBER 2020

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’ Tis the Season for Sweets MAKE THE HOLIDAYS MERRY, BRIGHT—AND SWEET—WITH THESE LOW- AND NO-SUGAR DESSERTS. BY KIMBERLY LORD STEWART

H

oliday sweets can add up to unwanted carbohydrates. But there is a way to have your cake and eat it too with ingredients that won’t spike blood sugar. We’ve come up with some memorable treats to add to your recipe files that use sugar-free sweeteners, low-glycemic sweeteners, and low- and no-carbohydrate flours. Not getting together with family this year? You can still share the joy of holiday desserts! Wrap them up and leave on friends’ and family members’ doorsteps.

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Serves 12 Key lime cheesecakes are a tart, fresh way to brighten up the cold winter months. This recipe makes 6 small cheesecakes that will serve a crowd, or you can refrigerate or freeze them and pull them out when needed. If serving at a later date, do not garnish until serving.

LIME CURD ½ cup lime juice 2 tsp. lime zest 3 eggs, whisked ¹⁄³ cup sugar-free confectioners’ sweetener (see note, p. 34) ¾ cup butter, cut into pieces ½ tsp vanilla

Glaze 1 cup sugar-free confectioners’ sweetener (see note, p. 34) 2 tsp. maple syrup Cake 1 cup grated apples, do not peel 1 cup grated zucchini 4 eggs 2 egg yolks ½ cup maple syrup 1 cup coconut sugar ½ cup avocado oil 1 tsp. vanilla 2¼ cup all-purpose gluten-free flour 2 tsp. baking powder 1 tsp. baking soda 1½ tsp. cinnamon ½ tsp. nutmeg ½ tsp. ginger ¼ tsp. ground cloves ½ tsp. salt 1. Grease and flour Bundt plan. Blend confectioners’’s sweetener and maple syrup together to make glaze, and set aside. Preheat oven to 325°F. 2. Press apples and zucchini in wire strainer. Let sit 15 minutes. Press firmly with paper towel to remove any excess moisture. Set aside.

3. Stir together dry ingredients. Add wet ingredients, with the exception of the apples and zucchini, to large bowl.

Mix well in a stand mixer. Add dry ingredients, and stir well. Add apples and zucchini. Turn batter into prepared Bundt pan, and bake 50–60 minutes until inserted toothpick comes out clean.

4. Cool on a wire rack at least an hour.

Run a knife round the center of the pan and outside edge of the pan to release cake. Turn out on to a serving platter. Pour glaze over cake.

Per serving: 230 cal; 3g prot; 9g total fat (1.5g sat. fat); 44g carb; 70mg chol; 240mg sod; 0g fiber;15g sugar

MACADAMIA NUT CRUST 1¼ cups of salted macadamia nuts

3 Tbs. melted butter 3 Tbs. sugar-free confectioners’ sweetener (see note, p. 34)

LIME CHEESECAKES 8 oz. mascarpone 3 8-oz. blocks cream cheese ½ cup lime juice ¹⁄³ cup sour cream ¾ cup granulated sugarfree sweetener 1 teaspoon vanilla 4 teaspoon lime zest, divided 3 eggs 6 lime slices for garnish, optional Sweetened whipped cream for garnish, optional

1. Make crusts: Preheat oven to 325°F. Prepare 6 4½-inch springform pans by lining bottoms with parchment paper and buttering sides well. Wrap foil around each pan to cover bottoms and sides.

2. Grind nuts, melted butter, and sweetener in food processor in small pulses until finely ground and blended.

3. Press dough firmly into bottom of prepared pans, and bake 10–13 minutes. Set aside to cool.

4. Make curd: While crusts are cooling, place a few inches of water in a small saucepan, and bring to a simmer. Place metal bowl over water.

5. Whisk lime juice, zest, eggs, and sweetener together, and place in the bowl. Stir until warmed through and just beginning to slowly bubble. Add butter, and continue to stir a few seconds, until thickened. Stir in vanilla.

6. Remove from heat. Scrape curd through wire mesh sieve to strain out lumps, and refrigerate.

7. Make cheesecakes: Increase oven temperature to 350°F. Place mascarpone, cream cheese, lime juice, sour cream, sweetener, vanilla, and 2 tsp. lime zest in food processor or stand mixer with a paddle attachment. Beat until smooth and creamy. Add eggs one at a time, and mix just until blended. Avoid overmixing.

8. Pour filling into pans with cooled crusts, and place pans in deep baking dish. Place baking dish in oven, and pour in 1 inch hot water. Bake 35–45 minutes, until the centers are almost set. Turn oven off and open the door slightly. Let sit at least 4 hours or overnight.

9. Top each cheesecake with lime curd and smooth over the top. Place a lime in the center of each cheesecake and garnish with whipped cream piped around the edges. Dust with lime zest.

Per serving: 560 cal; 9g prot; 57g total fat (28g sat. fat); 26g carb; 215mg chol; 390mg sod; 1g fiber; 3g sugar

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Photo: adobestock.com

Serves 16 This moist, family-friendly, gluten-free cake is ideal for small family gatherings.

This works with all-purpose flour as well as an all-purpose gluten-free flour (with xanthan gum).

Lime Cheesecake wi Lime Curd

Photo: (previous spread page) adobestock.com; (this page) Kim Stewart

Spice Apple and Zucchini Cake

Serves 10 You might not want to tell anyone this is a gluten-free, sugar-free chocolate cake. They will never know. At the very least, wait until the plates are cleaned. The recipe is an old-fashioned favorite that uses mayonnaise for richness. Its roots date back to the early 20th century when butter and milk were scarce.

Photo: adobestock.com

Photo: (previous spread page) adobestock.com; (this page) Kim Stewart

Dark and Dreamy Sugar Free Chocolate Cake

CAKE 1 cup mayonnaise ¹⁄³ cup heavy cream 3 eggs, whisked 2 tsp. vanilla ¾ cup sugar-free sweetener 1 Tbs. vinegar 1½ cup almond flour ½ cup tapioca flour 4 Tbs. coconut flour

1 Tbs. baking powder 2 tsp. baking soda ²⁄³ cup cocoa ½ cup no-sugar mixed berry jam

3. Divide batter between two pans. Bake 20–25 minutes until toothpick inserted into center comes out clean and the sides of batter separate from edges. Place on cooling rack until completely cool.

ICING ¹⁄³ cup cocoa ¹⁄³ cup boiling water 1 cup butter, softened ½ tsp. vanilla ¼ cup confectioners’ sugar-free sweetener (see note, p. 34) 12 oz. sugar-free semi-sweet dark chocolate chips (e.g., Lily’s Dark Chocolate Baking Chips) Confectioners’ sugar for garnish, optional

4. While cake cools, pour boiling water over cocoa in a small bowl. Stir well. Set aside to cool. Melt chocolate, and let cool.

1. Preheat oven to 350°F. Prepare 2 8-inch cake pans by covering bottom of each pan with parchment paper and oiling sides well.

2. Mix wet ingredients well in large bowl. In separate bowl, stir together dry ingredients, then add to wet ingredients and mix until fully moistened.

5. Place butter, vanilla, and sweetener in large bowl. Beat well until light and fluffy—about 5 minutes. Add melted chocolate, and stir well. Add cocoa mixture and continue to stir until mixed through.

Be sure to scrape bottom and sides to mix well.

6. Place first layer of cake on serving platter, Spread jam over the top. Add second cake layer. Ice sides first, followed by top. Use extra icing to decorate top. Dust with a flurry of confectioners’ sugar.

Per serving 730 cal; 11g prot; 63g total fat (26g sat. fat); 56g carb; 125mg chol; 720mg sod; 8g fiber; 15g sugar

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Pecan Almond Orange Cinnamon Biscotti Makes 30 cookies You will love dunking these crispy cookies in your morning coffee. The recipe works well with almond flour alone or a mixture of both pecan and almond.

1 cup almond flour 1 cup pecan meal ¹⁄³ cup maple sugar or coconut sugar 1 tsp. baking powder ¼ tsp. salt ¼ cup butter (melted), plus 2 Tbs. (soft), divided 1 egg, whisked ½ tsp. almond extract or vanilla 2 Tbs. orange zest 1 tsp. cinnamon 3 Tbs. chopped pecans

1. Preheat oven to 325°F. Line baking sheet with silicone mat or parchment.

2. Stir almond flour and pecan meal together, add maple sugar, baking powder, salt, ¼ cup butter, egg, vanilla or almond extract, orange zest, cinnamon, and chopped pecans.

3. Turn dough out onto the baking sheet. Form into a ²⁄³-inch x 14-inch log with slightly rounded sides.

Bake 12 minutes. Turn pan, and bake 12–14 minutes more, until light touch doesn’t indent dough.

4. Remove from oven and let sit 30 minutes. Lower oven temperature to 250°F. 5. After dough has cooled, slice into 18 slices, and place cut-side down onto baking sheet. Bake 15 minutes and turn over carefully. Turn off oven and let cool. Store in an airtight container to keep cookies crisp.

Per cookie: 80 cal; 2g prot; 7g total fat (2g sat. fat); 4g carb; 10mg chol; 60mg sod; 1g fiber; 2g sugar

Italian Pine Nut Cookies Makes 12 cookies Almond paste gives these Italian treats a moist rich center. The recipe can be easily doubled.

Almond Paste 1 cup almond flour ¹⁄³ cup sugar-free confectioners’ sweetener 1 egg white ¼ tsp. almond extract ¹⁄8 tsp. salt 1 tsp. almond oil Cookies 2 egg whites, divided ½ cup confectioners’ sugar-free sweetener (see note, left) 6 ounces almond paste 1 cup pine nuts, place in a small bowl.

1. Mix almond paste ingredients well in a food processor until they form smooth paste. Set aside.

2. Preheat oven to 325°F. Line baking sheet with parchment or silicone mat.

Best Sugar Alternatives Erythritol, monkfruit, stevia, inulin, and allulose work best in these recipes.

When the recipe calls for confectioners’ sweetener, try using your blender to pulverize the no-calorie granulated sweeteners into a fine powder.

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4. Wet hands and roll dough into 12½-inch balls. Dip in egg white and cover top side with pine nuts. Set on baking sheet and press down into disks. Bake 10 minutes and turn baking sheet. Bake 10 minutes more, until golden brown.

Per cookie: 140 cal; 4g prot; 13g total fat (1g sat. fat); 14g carb; 0mg chol; 40mg sod; 1g fiber;1g sugar

Photo: adobestock.com

3. Place 1 egg white, sweetener, and almond paste in a food processor.

Process until smooth. Whisk second egg white in bowl with 1 tsp. water.

• DECEMBER 2020

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CHEESE PLATE

Perfection

Build the perfect holiday cheese platter with a lush, curated combination of cheese, meats, condiments, and more. BY LISA TURNER

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Photo: adobestock.com

F

orget the chips, the dips, the hummus, and crudités. We know what we’re all really looking for on a holiday appetizer table—the cheese board!

But too many beautiful boards fail spectacularly: inferior cheese selections, browned apple slices, wilted celery, and soggy crackers can turn a holiday spread into a haphazard mess. For your next soirée, elevate your appetizer table with an epic cheese presentation. Here’s everything you need to know.

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CHEESE Here’s where you get to splurge: If your cheese board is built around grocerystore cheddar and Swiss, you’ll lose all the dramatic appeal. Shop gourmet cheese shops or specialty health food stores, and look for organic and/or grass-fed varieties. The key is to start with a variety of flavors, colors, and textures—creamy, crumbly, crunchy— within all the main ingredients.

There’s no magic number of cheeses to include, but at least three and no more than five is a sensible guideline. Some of the main players:

* A mild, soft cheese, like a creamy * * * * *

Brie or goat cheese; A sharp and/or hard cheese, like Asiago, Pecorino, or Grana Padano; A smooth, semi-soft cheese like Havarti or Manchego; A veined option, like Danish Blue or Saga; Sweet cheeses or those studded with herbs, fruit, or spices; And for vegan guests, a nut-based cheese alternative.

Photo: adobestock.com

There’s no magic number of cheeses to include, but at least three and no more than five is a sensible guideline.

Quality cheese selections: Castello (Havarti Creamy, Double Crème Blue, Reserve Gouda); Cowgirl Creamery (Mt Tam, Chimney Rock, Wagon Wheel); Mitica (Manchego, Drunken Goat Cheese); Treeline (vegan Herb Garlic Soft French-Style, vegan ChipotleSerrano Pepper Soft French-Style); and Miyoko’s Creamery (Vegan Roadhouse, Rustic Alpine).

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Create the World ’s Most Beautiful Cheese Board Before you start assembling, have a plan. Arrange the ingredients on the counter and decide on a general design.

Option 1: Pair sweeter cheeses on one side of the plate, along with fruits, glazed nuts, and jams, and savory cheese, meats, olives, and vegetables on the other side.

Option 2: Divide your

board into quarters, and make separate mini arrangements of cheese, fruit, vegetables, bread, and add-ons within each quadrant.

Option 3: Arrange your board so no two colors are adjacent. If you plan in advance, you can create a color palette—for example, choose green grapes, endive spears, kiwi fruit, sugar snap peas, and green olive tapenade for a vivid presentation.

HOW TO ASSEMBLE YOUR BOARD Step 1: Start with the cheese (serve at room

temperature to enhance flavor and aroma), and arrange selections at equal distance from each other. Serve soft cheese in a ramekin with a small knife for spreading. Round cheeses, like mini wheels of Brie, can be served as is. Firm or hard-toslice cheeses like blue cheese wedges can be left whole, for visual impact and easier serving—be sure to include a separate knife for each cheese.

Step 2: Slice at least some of the cheese before serving, to make it easier for guests and preserve your presentation. Overlap slices in layers to create movement and a natural separation between various elements.

Step 3: Add meat: Remember to separate it from other offerings if your guest list includes vegetarians.

Step 4: Now move on to the larger items, like clusters of fruits or vegetables.

Step 5: Fill in the remaining board with crackers, bread, and add-ons. Serve condiments in mini ramekins, and include a small knife or serving spoon.

Step 6: Tuck herbs, edible flowers, or additional nuts or fruits like figs or dried apricots into any remaining spaces to create a lush, abundant look.

MEAT Many artful cheese boards skip the meat; it’s potentially superfluous, detracts from the main event, and may be off-putting to vegetarians. If you go the cheese-andcharcuterie route:

* Choose two quality options with

* *

varied levels of saltiness or smokiness—like prosciutto, soppressata bresaola, or spicy chorizo; Keep the meats separate from cheese and other selections for vegetarian guests; Look for organic meats, or those free from chemical nitrites, nitrates, or antibiotics.

Quality meat selections: Gusto Small-Batch Artisanal Meats (Salami Soppressata; Applegate Natural & Organic Meats (Prosciutto), Citterio (Prosciutto Di Parma); and Niman Ranch (Uncured Summer Sausage).

FRUITS AND VEGETABLES

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Thinly sliced rainbow radishes; Raw asparagus; Mini bell peppers; Sugar snap peas; Purple cauliflower.

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Photo: (top) adobestock.com

* * * * *

Photo: adobestock.com

In general, less is more: Remember, this is a cheese board, not a crudité platter.

No need to include a dip for vegetables; a condiment (see p. 39) such as spicy mustard, tapenade, or jam can double as a dip or spread. Skip ho-hum vegetables like celery and carrots, and go for more intriguing selections with vibrant colors:

For fruits: * Avoid apples and pears—they brown almost immediately. * Use more interesting options like blackberries, kiwi fruit, or cherries. * Stay away from anything that will end up wilted or mushy before the night is over.

THE BOARD Or platter or slab—whatever you use, a beautiful cheese presentation needs an artful foundation. Here’s where bigger is better. You’ll want something with ample room to arrange a variety of offerings without looking cramped or cluttered.

BREAD AND CRACKERS

CONDIMENTS

Pick one that fits the tone of your gathering:

Focus on various textures and shapes:

Think of these as artful highlights for your cheese and bread choices:

* A board with a natural shape offers

* * * * * *

Multi-grain crackers; Thinly sliced baguette; Breadsticks; Small pieces of rustic bread; Grain-free choices like Parmesan crisps or quinoa crackers for gluten-free or Paleo guests; Kale or vegetable chips for colorful, healthier selections.

*

*

Choose distinctly flavored options, and include both sweet and savory— tapenade, spicy mustard, fig spread, caramelized onion jam, Major Grey’s chutney, and/or sweet relish.

Include small dishes of a rich balsamic or flavored olive oil for dipping bread.

Quality condiment selections: Quality bread and cracker selections:

Crunchmaster Multi-Seed Gluten-free Rosemary & Olive Oil crackers; Hu Kitchen Grain-Free Sea Salt Crackers, Forager Super Greens Leafy Greens Chips.

EXTRAS Focus on flavor contrast and visual appeal:

* Olives are a must-have; include a

*

Photo: (top) adobestock.com

Photo: adobestock.com

*

variety of Castelvetrano, Kalamata, dry-cured black olives, and/or green olives stuffed with garlic or jalapeno.

Pitted olives are more convenient for guests; or, set a small ramekin nearby on the table for pits.

Pickled vegetables—cornichons, green beans, or peppadews—add color and interest.

If you’re sure you don’t have guests with allergies, nuts—Marcona almonds, glazed walnuts, or toasted hazelnuts—add extra flavor and crunch.

Quality selections: Divina Castelvetrano

Pitted Olives, Organic Roasted Red Peppers, Grilled Green Olives, Pitted Kalamata olives; Mitica Marcona Almonds, Caramelized Pecans; and Marky’s Organic Cornichons.

Divina Calabrian Peppers, Caramelized Onion Jam, and Fig Spread; Kosterina Garlic Olive Oil and Fig Balsamic Vinegar; and Organicville Stone Ground organic mustard.

* *

a more casual, rustic feel.

A slab of marble adds a sleek, elegant look.

Black slate provides a dramatic contrast (plus you can use chalk to label cheese).

Quality board selection: FabSlabs makes

a variety of cutting boards and grazing platters, made of environmentally friendly camphor laurel from Australia; the wood itself has naturally antibacterial properties, and resists the four most common food viruses—E. coli, salmonella, staph, and listeria.

make it!

Cheese-Date Ball with Almonds Serves 8 Orange zest and fresh thyme give this party staple a gourmet flair.

Serve with assorted crackers, toasted baguette slices, and fruit.

This recipe can be made up to three days ahead. ¹⁄³ cup sliced almonds 1 8-oz. pkg. cream cheese, softened 1 4-oz. log goat cheese or blue cheese, softened

1 Tbs. grated orange zest 1 Tbs. fresh thyme leaves 1 pinch salt ¹⁄³ cup chopped pitted dates

1. Toast almonds in small skillet over medium-low heat 3–5 minutes, or until light brown. Transfer to plate to cool.

2. Process cream cheese, goat cheese, orange zest, thyme, and salt in food processor until smooth. Transfer to small bowl, and stir in dates. Coat large rectangle of plastic wrap with cooking spray, and scoop cheese mixture onto it. Shape into ball, wrapping in plastic, and chill 1 hour.

3. Roll cheese ball in toasted almonds, pressing to adhere. Refrigerate wrapped in clean plastic wrap until ready to serve. Let stand at room temperature 10 minutes before serving.

Per serving: 180 cal; 5 prot; 15g total fat (8g sat. fat); 7g carb; 35mg chol; 170mg sod; 1g fiber; 5g sugar

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HEALTHY DISH

*

recipe makeovers full of modern flavor

Immune-Boosting Winter Salad

Cold weather doesn’t have to mean heavy, dense meals. This light-and-lively salad is proof.

Here’s an SAT question if there ever was one:

Wine is to grapes as _____ is to wine.

The answer—as you might easily have guessed—is vinegar. Much like sugar can convert to alcohol when fermented, wine (or alcohol) can also be fermented into vinegar.

So what makes vinegar so great?

Simple. It’s a virtual infusion of healthy minerals, vitamins, and amino acids.

In fact, unpasteurized vinegar can contain as many as 50 different beneficial nutrients, including those that come from the original “starting” material (such as apples).

40

The key word here is “unpasteurized.” Remember that pasteurization is basically a process that subjects foods to tremendous amounts of heat.

That has the “benefit” of destroying microorganisms, but it’s a dubious benefit when it also destroys the heat-sensitive vitamins and enzymes that make a food good-for-you to begin with. To get the health benefits of vinegar, you should look on the label for key terms such as “unpasteurized,” “unfiltered,” “traditionally brewed,” “traditionally fermented,” or “aged in wood.”

In this recipe, Chef takes the basic, natural, unpasteurized apple cider vinegar and turns it into Fire Cider

with fresh ginger, horseradish, garlic, Dijon mustard, and the always-stimulating cayenne pepper.

These nutrient-rich spices—filled with immune- supporting, anti-inflammatory, and antioxidant compounds such as gingerols from the ginger, allicin from the garlic, and glucosinolates from the horseradish—all work together to amplify the rich array of nutrients, enzymes, probiotics, and other phytonutrients in the vinegar base.

Fire cider is a warming and immuneboosting tonic with roots in the American herbalism tradition. And it’s sure to get some admiring attention when you serve it at the holiday table!

Photo: adobestock.com

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

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make it!

Fire Cider Salad Serves 6

1. In large salad bowl, whisk together dressing ingredients until lightly emulsified.

2. Add salad ingredients from cabbage through cranberries, and toss to combine and thoroughly coat with the dressing.

Garnish with prepared walnuts to serve.

Notes from the

Clean Food Coach:

To save some prep time, you can buy a prepared fire cider and whisk it with an equal amount of olive oil plus a dollop of Dijon mustard. Season to taste with salt and freshly ground pepper. You can also use the fire cider to liven up a Bloody Mary or other cocktail, or just take a tablespoon neat anytime you’d like a warming lift.

Per serving: 110 cal; 2g prot; 3.5g total fat (0.5g sat fat); 21g carb; 0mg chol; 55mg sod; 4g fiber; 15g sugar

Photo: adobestock.com

DRESSING 2 Tbs. raw apple cider vinegar 1½ Tbs. extra virgin olive oil Juice and zest from ½ lemon 1 Tbs. raw local honey, or to taste 1 Tbs. minced fresh ginger (or 1 teaspoon ground) 2 tsp. prepared horseradish 1 tsp. Dijon mustard 1 clove garlic, minced ¼ tsp. cayenne pepper, or more to taste Few pinches each sea salt and freshly ground pepper, to taste

SLAW ½ medium red cabbage, thinly sliced ½ cup grated carrots ¼ cup thinly sliced red onion 1 firm pear, unpeeled, cored and diced 1⁄3 cup dried, juice-sweetened cranberries Chopped, lightly toasted walnuts to garnish, optional

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ASK THE NUTRITIONIST

*

answers to your food questions

10 Tips to Enjoy Low-Sugar Holidays

For weight control and improved health, follow these strategies to keep your sugar intake to a minimum while still relishing the sweetness of the season.

BY MELISSA DIANE SMITH

60 percent of Americans over age 40 are likely to have prediabetes. Insulin resistance, which is at the core of prediabetes, doesn’t just significantly increase your risk of obesity and type 2 diabetes, but also your risk of cardiovascular disease, some types of cancer, dementia, and depression.

Keeping this information in mind, most of us should limit our sugar intake. Intellectually speaking, we may know this, but practically speaking, it’s not easy to stick to eating low sugar during the holidays.

Photo: adobestock.com

At this time of year, we’re bombarded with the sights and smells of addictive sugary foods and beverages. Candied yams. Gingerbread. Egg nog. Apple pie. Christmas cookies and other home-baked goodies. Chocolates.

Pumpkin pie. ... If we aren’t careful, one sugar-loaded indulgence can lead to another and another—then some of us give into sugar for the whole season and end up sicker and heavier before the new year even begins.

More than 50 percent of Americans are estimated to be prediabetic or diabetic, and more than

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Photo: adobestock.com

Q

I have prediabetes and have mostly avoided sugar in my diet this year. But during the holidays, I know I will likely want to splurge on an occasional seasonal dessert that I can’t get any other time of year. Do you have any advice on how to enjoy a taste of holiday treats but still mostly abstain from eating sugar?

Guidelines to Keep in Mind

Photo: adobestock.com

Photo: adobestock.com

To stay committed, keep reminding yourself that avoiding sugars and other refined and blood-sugar-spiking carbohydrates is the single most important thing you can do for your health. Also know that the more you avoid sugar, the better your energy levels and mood will be—and the better your clothes will fit in January!

While keeping your intention on the health, mood, and weight control benefits you’ll receive, try these ten bottom-line, sugar-smart tips: Consider your alternatives. If you choose to stick to a sugar-free diet during the holidays, your indulgence might be something simple with no added sugar, such as buying fresh berries and topping them with unsweetened whipped cream topped with cinnamon—or preparing pan-fried apples with cinnamon. If you find yourself in a position where you need to say no to desserts at the table, be polite and complementary. Say “I avoid sugar for health reasons,” then focus on the connection and conversation you have with others.

Eat regular, balanced, sugar-free meals based on whole foods. This means protein, non-starchy vegetables, and good fats such as nuts and seeds, olive oil, and coconut oil. Routinely consuming these types of meals leads to balanced blood-sugar levels, which in turn leads to better concentration, better mood, and greater energy and stamina—and less temptation to grab something sweet for quick energy!

If a holiday dessert is important to you, plan for it. One good way to handle it is to make the dessert yourself. By doing that, you can control the type and amount of sweetener and flour you use, and include superfood ingredients to create a tastier, healthier indulgence. Depending on your diet, you may want to sweeten the treat with stevia, monk fruit sweetener, 100% maple syrup, yacon syrup, xylitol, or erythritol.

Don’t skip meals, even on holidays.

Adults who skip breakfast eat more snacks, increasing the intake of refined carbohydrates and added sugars.

Experiment with spices. Organic vanilla extract and cinnamon, nutmeg, ginger, cloves, and cardamom can make a dish taste sweeter, give you aromas and flavors of the holidays, and help satisfy your sweet tooth without added sugar.

Choose your carbs wisely. Whenever possible, opt for non-starchy vegetables and low-glycemic-index foods, such as unsweetened nuts or beans—carbohydrates that have a lower impact on blood sugar levels—rather than grains, such as rice and bread, which spike blood sugar levels just like sugar does.

Indulge wisely. If you know you’re having a less-than-healthy dessert, eat fewer or no carbs (potatoes, sweet potatoes, winter squash, rice, bread) beforehand. Offer to split dessert with a dining companion. And consider taking a 200 mcg chromium picolinate supplement when you eat the dessert to give your body extra nutritional support to metabolize. When you do allow yourself a treat, eat it slowly, and savor it. This can help you feel full before you overeat and consume too many calories.

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ASK THE NUTRITIONIST

❽ Fiber it up. Eating fiber, such as apples, nuts, or beans, helps make you feel fuller longer. Fiber also holds down the blood sugar response and promotes regular bowel movements to eliminate waste.

Either include fiber-rich ingredients in desserts you make, or eat fiber-rich vegetables in a balanced meal before dessert.

❾ Ditch sweetened drinks. Beverages that contain sugar or other sweeteners— including soft drinks, tonic water, fruit punch, sweetened coffee drinks, and sweetened teas (both iced and hot)—are the single largest source of calories and added sugar in the American diet.

Consuming them wreaks havoc with appetite control and blood sugar levels.

People who drink sugary beverages don’t feel as full as if they had eaten the same number of calories from solid food, and research indicates they also don’t compensate for the high caloric content of these beverages by eating less. To prevent

beverages from sabotaging your health, sparkling mineral water is your best bet at holiday meals, or opt for unsweetened coffee or tea. See the sidebar for other ideas.

❿ Manage your stress, and get enough sleep and rest. Numerous studies have shown that we eat more sugar, fat, or both when we’re under physical or emotional distress or when we haven’t gotten enough sleep. To successfully limit sugar intake, it’s important to regularly practice stress reduction techniques and to get enough zzz’s.

Finally, if you do suffer a food setback, don’t beat yourself up. Just focus on getting back on track at your next meal. The key is to get yourself off the sugar rollercoaster: Eat high-quality protein, such as meat, an egg, or cheese, to stabilize blood sugar levels and quell cravings, and return to your sugar-free lifestyle as soon as possible.

How to Slash Sugar in Seasonal Beverages The first strategy for a low-sugar lifestyle is to pay attention to the beverages you drink. That’s because physiologically speaking, sweetened beverages are even worse than sweetened foods for stimulating sugar cravings, overeating, and weight gain. The following are quick tips for cutting sugar in liquid form:

1

Learn to drink unsweetened tea and coffee, or add half-and-half or unsweetened non-dairy creamers, such as unsweetened coconut milk, unsweetened vanilla NutPods, or Califia Farms Unsweetened Almond Milk Creamer or Keto Creamer.

2

To get a taste of the holidays without any sugar, try flavorful unsweetened teas such as Good Earth Sweet and Spicy or Caffeine-Free Sweet and Spicy, or Celestial Seasonings Candy Cane Lane.

3

Avoid alcohol, which contributes to imbalanced blood sugar levels.

If you feel strongly about having a drink, opt for a glass of dry wine, and have it with a balanced protein- and vegetable-rich meal that contains good fats to reduce booze’s blood sugar-altering effects.

4

For a festive, sugar-free bubbly drink, try sparkling mineral water mixed with Sparkling Teavana Unsweetened Peach Nectarine Green Tea. If you can’t say no to a cup of sugar-laden hot chocolate or eggnog for yuletide spirit, make it less sweet by thinning it out with water or unsweetened coconut milk, consider that drink your dessert, and choose the rest of the carbs you eat that day very carefully.

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Photo: adobestock.com

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• DECEMBER 2020

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10/27/20 3:05 PM

Y O U R

G U I D E

T O

LOW-TOXIN

L IVI NG

NATURAL MEDICINE HOUSE CALL

FREE WEBINARS & RESOURCES

Featuring

Dr. Christian Gonzales Host of the #1 health podcast, Heal Thy Self

Toxins seem to be everywhere you turn - and with growing evidence for negative health impacts, it can be overwhelming. Join Dr. G as he demystifies the toxins in our lives and shares his wisdom and recommendations. He'll cover: What does "toxin" even mean?

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Learn more about naturopathic medicine today at naturemed.org

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10/27/20 8:33 PM

EATING 4 HEALTH

*

foods & meals that heal

Boost Your Holidays with B Vitamins

They’re critical for mood, stress, and energy. Here’s how to support your body during the holidays (and all year long) with the Bs you need.

BY LISA TURNER

46

may lead to deficiencies. And some medications, including birth control pills, may deplete your body of B vitamins, including B6, B12, and folate.

This year, as the festivities reach their often-frantic peak, protect your mood. Fill your plate with these seven foods high in Bs for happier holidays.

1

Spinach is especially rich in folate, as well as vitamin B6. Other leafy greens, such as collards, kale, chard, and turnip greens, have similar levels. Because some folate may be lost during cooking, focus on lightly steamed greens, or eat them raw in salads.

Recipe Tips: Toss baby spinach with chickpeas, red onions, radishes, and a creamy yogurt dressing; stir shredded spinach leaves into kidney bean soup after cooking to preserve nutrients; purée spinach with sunflower seeds, garlic, and olive oil for a twist on pesto.

2

Lentils are loaded with folate, with

a good amount other B vitamins.

Edamame, chickpeas, black beans, pinto beans, and kidney beans are also great sources of folate and B6.

Recipe Tips: Toss black lentils with cubed turkey breast, diced red peppers, shredded greens, and olive oil; simmer lentils, potatoes, and leeks in broth and add chopped chard during the last few minutes of cooking; combine lentils, quinoa, spinach, cherry tomatoes, and parsley with lemon juice and olive oil for a twist on tabouli.

3

Clams are exceptionally high in B12, with 84 mcg—the daily value is 2.4 mcg—in a 3-ounce serving.

Oysters and mussels are also excellent sources of B12, with smaller amounts of folate and B6.

Recipe Tips: Steam clams and serve with garlic-paprika butter; heat canned

B-VITAMIN BASICS As a group, B vitamins play a role in dozens of crucial physiological processes. But it’s a little complex. Bs are both named and numbered, from 1 to 12—gaps in the sequence of numbering occurred because some vitamins, like B4, were later dropped when researchers discovered they didn’t meet the criteria of a “vitamin.” Additionally, four other substances—choline, PABA, inositol, and lipoic acid—are also included in the B-complex group, since they have similar properties, though they’re not technically vitamins. And some, like folate and thiamine, are better known by their names, while others by their numbers, like B12.

The “official” eight B vitamins:

* * * * * * * *

B1—thiamine B2— riboflavin B3—niacin B5—pantothenic acid B6—pyridoxine B7—biotin B9—folate B12—cobalamin Photo: adobestock.com

No matter how healthy your diet, holiday excesses can take their toll. Stress, sleepless nights, sugary foods, and extra alcohol consumption deplete nutrients, especially B vitamins—crucial for energy, metabolism, and brain function—leaving you feeling drained, moody, foggy, and fatigued.

As a group, the eight B vitamins (see sidebar) are critical for a variety of physiological functions. B vitamins play a role in cell growth and division, metabolism, red blood cell formation, neurotransmitter production, immune function, and DNA repair. And some B vitamins are crucial for nervous system function, brain health, and mood— especially important during the stressfilled holidays. Low levels or deficiencies of certain B vitamins have been linked with an increased risk of depression, irritability, and mood problems, and several studies suggest that optimum levels of B vitamins—especially folate, B12, and B6—enhance mood, lower stress, and improve quality of life.

Most B vitamins are abundant in food, but some groups of people are at higher risk for deficiencies. Because B12 is found only in animal foods, vegans may not get sufficient amounts. Pregnant women need more B vitamins—especially B6, B12, and folate—for proper fetal development and minimized risk of birth defects. Deficiencies in B vitamins, especially B6, B12, and folate, are common in the elderly, and in people with certain health conditions such as Crohn’s disease and celiac disease.

Common genetic mutations can also impact B vitamin absorption and

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clams with garlic, red pepper flakes, shallots, and olive oil, and toss with cooked pasta; add canned clams and shrimp to brown rice cooked with red peppers, tomatoes, and saffron for an easy side dish.

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Sunflower seeds are rich in

B6 and folate, as well as other B vitamins. Other seeds and nuts, including sesame seeds, peanuts, and walnuts, are also great sources.

Recipe Tips: Grind raw sunflower seeds, dates, cacao nibs, and vanilla extract in a food processor, and form into raw energy balls; combine sunflower seeds, pumpkin seeds, coconut flakes, and honey, and bake for a grain-free twist on granola; lightly toast sunflower seeds in olive oil with cumin, cayenne pepper, and garlic powder, and use as a topping for salads or grains.

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Swiss cheese is high in B12; one slice has about a third of the daily value. Other good cheese and dairy sources of B12 include cottage cheese, Greek yogurt, and whey protein.

Recipe Tips: Bake eggs, shredded Swiss cheese, minced kale, and red onions in muffin tins for on-the-go frittatas; layer sliced Swiss cheese, sliced turkey, and baby spinach, spread with mustard and roll up; load baked white sweet potatoes with shredded Swiss cheese, sour cream or Greek yogurt, and minced chives.

Photo: adobestock.com

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Turkey, like other animal

products, is an excellent source of B12, as well as B6. White meat portions, such as the breast, are slightly higher in Bs than dark meat. Chicken, beef, and lamb are also rich in B12.

Recipe Tips: Make meatballs with ground turkey and minced onions and garlic, and simmer in tomato sauce; toss cooked turkey breast with shredded chard, diced tomatoes, black olives, and red onions; combine shredded turkey, black beans, cilantro, and salsa, and roll up in whole-wheat tortillas for breakfast burritos.

make it!

Creamy Mashed Cauliflower & Potatoes Serves 12 This mashed cauliflower dish is heaven in a bowl. Cauliflower and potatoes combine with coconut milk to create a rich and creamy gluten- and dairy-free side for the holidays. And the nutritional yeast adds a significant boost of B vitamins. Reprinted with permission from The Edible Beat: 60 Recipes of Chef Empowerment, Humor & Human Centric Mojo by Chef Justin Cucci.

5 lb. cauliflower 2 lb. Yukon Gold potatoes 1 cup frozen coconut meat (you can substitute 1 cup of canned coconut cream) 2 15-oz. cans coconut milk ¹⁄³ cup organic grade B maple syrup 3 Tbs. nutritional yeast 2 tsp Korean red pepper flakes 1 Tbs. kosher salt 1. Peel potatoes and cut into quarters.

Cut cauliflower off of the stem into florets.

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2. Steam cauliflower, potatoes, and coconut meat until tender (if using coconut cream, add in next step), about 20 minutes. Drain.

5. Add reduced coconut milk mixture and remaining ingredients.

Stir until combined.

6. Taste and adjust seasoning until it’s delicious.

3. In a separate pot, combine coconut milk (and coconut cream is using) and maple syrup and bring to a boil.

Reduce heat and simmer 5 minutes.

4. Use a potato ricer to rice potato, cauliflower, and coconut meat into a large mixing bowl.

Nutritional yeast is naturally loaded with a variety of B vitamins, especially B6.

Most brands of nutritional yeast are also fortified with B12, so they’re an outstanding vegan source of the complete spectrum of Bs.

Per serving: 340 cal; 8g prot; 23g total fat (20g sat fat); 32g carb; 0mg chol; 550mg sod; 6g fiber; 10g sugar

Garnish Suggestions (Use Any or All) ½ cup toasted pecans ¼ cup chopped parsley ¼ cup chopped dill ½ cup crispy shallots

Recipe Tips: Toss popcorn with olive oil, garlic salt, rosemary, and nutritional yeast; grind nutritional yeast, sunflower seeds, and coconut oil in a food processor for vegan cheese; roast cauliflower florets and onions in olive oil, then toss with paprika and nutritional yeast.

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47 10/27/20 3:03 PM

COOK WITH SUPPLEMENTS

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easy ways to boost your nutrition

Falafel Goes Green

Eaten by the Aztecs hundreds of years ago, spirulina powder is one of the most nutrient-dense foods on the planet. It’s rich in protein, iron, and vitamins A, K, and B12. Try it in this tasty falafel recipe!

Spirulina Falafel Makes 4 patties If you like the deep-fried chickpea patties at Mediterranean restaurants, you’ll love this lighter, immune-boosting version.

Serve with chopped lettuce, tomatoes, and warmed pita rounds.

1 15-oz. can chickpeas, rinsed and drained 3 Tbs. tahini 1 large egg 2 Tbs. grated lemon zest 1 ½ tsp. ground cumin 1 clove garlic, minced (1 tsp.)

1 tsp. lemon juice 1 tsp. ground coriander ½ tsp. chili powder ¼ tsp. salt (or to taste) ¼ cup all-purpose flour of your choice 2 Tbs. finely chopped onion 2 Tbs. chopped parsley ½ tsp. baking powder

Nutrex Hawaii Pure Hawaiian Spirulina Powder

1. To make Falafel: Pulse chickpeas, tahini, egg, lemon zest, cumin, garlic, lemon juice, coriander, chili powder, and salt in blender or food processor until mostly smooth, but still chunky. Transfer to bowl, and stir in flour, onion, parsley, and baking powder.

2. Shape ¼ cup chickpea mixture into 1-inch-thick patty, and place on platter.

Repeat with remaining chickpea mixture.

(Falafel patties can be made ahead and refrigerated overnight.)

3. Pour olive oil into large skillet to a depth of ¼ inch. Heat over medium-high heat.

Place patties in pan, and cook 3 minutes per side. Transfer to paper-towel-lined platter to drain. Repeat with remaining patties.

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4. To make Yogurt Sauce: Combine yogurt, cilantro, lemon juice, lemon zest, cumin, and spirulina in serving bowl. Season with salt and pepper. Serve with warm falafel.

Per serving: 350 cal; 24g prot; 11g total fat (1.5g sat fat); 41g carb; 50mg chol; 520mg sod; 9g fiber; 9g sugar

Why Nutrex Spirulina Is a Standout One 3-gram serving of Nutrex Hawaiian Spirulina provides:

* 2 grams of protein * Vitamins A, K1, K2, B12, and iron

* Potent phytonutrients such as GLA, SOD, carotenoids, and phycocyanin

* More nutrition

gram for gram than any other spirulina on the market

Hawaiian Spirulina is exclusively grown in Kona, Hawaii, and is certified gluten-free, vegan, kosher, halal, and Non-GMO Project Verified.

Photo: adobestock.com

YOGURT SAUCE 2 cups plain Greek yogurt (nonfat, low-fat, or full-fat) 3 Tbs. chopped cilantro 2 Tbs. lemon juice 2 Tbs. grated lemon zest 1 Tbs. ground cumin 1 tsp. spirulina powder

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