NOVEMBER/DECEMBER 2020 Mixed Citrus & Arugula Salad p. 54 BUST STRESS, BOOST MOOD & Sleep Better * SLOW COOKER OR INSTANT POT: Recipes That Do Both SAVE MONEY, SHOP LIGHT Your 20-Ingredient Meal Plan t t he he DINNER DINNER t t he he PARTY PARTY t t he he BRUNCH BRUNCH MENUS FOR EVERY HOLIDAY GATHERING 30 Recipes to Celebrate the Season BUDGET-FRIENDLY, TIME-SAVING MEALS THE NEW CASSEROLES t heyre ac t ua ll y coo l
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NOVEMBER/DECEMBER 2020
Mixed Citrus & Arugula Salad
p. 54 BUST STRESS, BOOST MOOD & Sleep Better
*
SLOW COOKER OR INSTANT POT:
Recipes That Do Both
SAVE MONEY, SHOP LIGHT
Your 20-Ingredient Meal Plan
tthehe DINNER DINNER tthehe PARTY PARTY tthehe BRUNCH BRUNCH
MENUS FOR EVERY HOLIDAY GATHERING
30 Recipes
to Celebrate the Season
BUDGET-FRIENDLY, TIME-SAVING MEALS
THE NEW CASSEROLES �theyre ac tually cool�
100%carbonneutral
w t e w e
t e te e
Now is the time to take a stand against global warming.
T t w Clean Eating t te e
e e t we e e e t
w t e we w e te t e e e t
e e t e e t e
w e t t e e t
Tweet #getcooler t t e we t e
t t e t e e e e
e we e t e t t e t t
T e t t t www.enoughalready.wtf
FEATURES
24 NO-SUGAR TREATSMake minimizing sugar easy
on your sweet tooth with
recipes that cleverly use
granular monk fruit instead.
By Sarah Sweeney
38 HOLIDAY MIX & MATCHPick and choose from our
festive recipe collection to build
menus for the ultimate brunch,
cocktail party or sit-down dinner.
By Sarah Sweeney
56 CASSEROLES: COOL AGAINNot your granny’s casserole!
These hot takes on classic,
cozy dishes will have everyone
wondering how you made
casseroles cool again.
By Sarah Sweeney
64 FAST OR SLOWThe choice is yours. Beat the
chill with these warming recipes
that can come together in a
pinch in an Instant Pot or be left
to simmer and stew in a slow
cooker. By Ivy Manning
74 YOUR UBER-EASY 20-INGREDIENTMEAL PLANSneak in some R&R this busy
CE Online ..................................................6
Editor’s Letter ........................................8
Letters & Advisory Board ...........12
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cleaneating.com
NOV/DEC 2020 $5.99 US $6.99 CAN
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Mixed Citrus & Arugula Salad
p. 54
BUST STRESS, BOOST MOOD & Sleep Better
*
SLOW COOKER OR INSTANT POT: Recipes That Do Both SAVE MONEY,
SHOP LIGHT Your 20-Ingredient Meal Plan
tthehe DINNER DINNER tthehe PARTY PARTY tthehe BRUNCH BRUNCH
MENUS FOR EVERY HOLIDAY GATHERING
30 Recipes
to Celebrate the Season
BUDGET-FRIENDLY, TIME-SAVING MEALS
THE NEW CASSEROLES �theyre ac tually cool�CE95 Cover REV 2.indd 1CE95 Cover REV 2.indd 1
20 A SIT-DOWN WITH CAMILACE chats with Camila
McConaughey: philanthropist,
mother of three – oh, and did
we mention wife to Matthew?
(Yes, that Matthew!)
28 HOLIDAY GIFT GUIDE From the zen seeker to the
foodie fi end to your special guy,
there’s something for everyone
in our handpicked gift list.
LIVE BETTER
22 ASK DR. JONNYOur in-house nutrition guru
weighs in on the link between
gut health and sleep and whether
carbs are bad for your heart.
84 MIND & BODY BOOSTERSGet the lowdown on essential
mineral magnesium and what it
can do for your body in addition
to improving bone health.
86 COMPLEMENTSParty-proof your body for
the most hectic time of year
so you can let the good
times roll without hangovers,
exhaustion or worse, falling ill.
88 SWEET TOOTH’Tis the season to indulge,
and it doesn’t get much better
than our Gingerbread Roll with
Ginger Cream Cheese Filling.
By Marianne Wren
3cleaneating.com
Small-space
growing just got
better with the
Rise Garden,
included in our
gift guide.
30
67This cozy Viet-style soup
can be made fast or slow.
BITS & BITES
14 CELEBRATORY IMBIBES Ring in the season with
these original takes on
classic cocktails (that taste
just as good sans booze).
By Sarah Sweeney
17 HEALTH NEWS The latest intel on your unique
gut-print, fatty fi sh and the
brain, what vitamin C can do for
skeletal muscle mass and more.
Distribution Clean Eating (ISSN 1913-7532, USPS 003-610) is published six times per year with combined issues in Jan/Feb, Jul/Aug, Sep/Oct and
Nov/Dec for six issues (Jan/Feb, Mar/Apr, May/Jun, Jul/Aug, Sep/Oct, Nov/Dec) by Pocket Outdoor Media, Inc. Advertising and business offices at 5720 Flatiron Pkwy,
Boulder, CO 80301. The known office of publication is 5720 Flatiron Pkwy, Boulder, CO 80301. Periodicals postage paid at Boulder, CO, and at additional mailing offices.
POSTMASTER: Send address changes to Clean Eating, P.O. Box 37751, Boone, IA 50037-0751. To remove your name from promotion lists, write to the address above. Subscription rates in the United States are one year $24.97. Canada: $34.97. Foreign: $54.97 (US funds only). The publisher and editors will not be responsible for unsolicited material. Manuscripts and photographs must be accompanied by a stamped,
self-addressed return envelope. Canadian GST #40064408. Please note: All readers are advised to consult their physician before beginning or adding a new fitness regimen or changing their diet.
Clean Eating does not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this magazine.
Your CE Recipe GuideHave your best winter yet, armed with our mix-and-match
holiday menu, comforting recipes to warm you all
season and innovative takes on classics!
P Paleo
F Freezable
Q Quick under 45 minutes
V Vegetarian may contain eggs and dairy
GF Gluten-free
GFA Gluten-free adaptable Recipe contains soy sauce, hoisin sauce, miso, Worcestershire sauce and/or tamari. All of these ingredients are available in gluten-free and regular varieties.
4 cleaneating.com
drinks
appetizers, salads & sides
Q V GF Chai-tini
P. 16
F Q V GF Orange Ginger
Smoothie
P. 76
F V GF Potato, Leek
& Artichoke
Sideways Gratin
P. 49
Q V GF Mixed Citrus
& Arugula Salad with Ricotta
& Pumpkin Seeds
P. 54
V GF Power Greens
& Millet Salad
P. 81
V Roasted
Vegetable Fries with Cashew Herb Dip
P. 40
P Q V GF Maple-Glazed
Heirloom Carrots with Lemon
Cashew Cream
P. 21
Italian Stuffed
Artichokes
P. 70
F Squash,
Caramelized
Onion & Sausage
Flatbread
P. 52
F V GF Zucchini
Feta Fritters
P. 42
Q V GF Dark &
Cloudy
P. 16
Q V GF Spiced
Pomegranate
Fizz
P. 16
Q V GF Blistered Green
Beans & Shishito
Peppers
P. 47
F GF Buffalo Chicken &
Broccoli Casserole
P. 60
nutritional values The nutritional values used throughout Clean Eating are calculated with
the use of The Food Processor SQL (Esha Research) and are provided by food manufacturers or
found in the USDA National Nutrient Database.
5cleaneating.com
vegetarian
seafood snacks & sweet treats
poultry & meaty mains
F GF Vietnamese-
Style Beef & Rice
Noodle Soup
with Herbs
P. 67
GF Thai Curry
Peanut Chicken
Drumsticks with
Broccoli & Carrots
P. 72
F GF Whole Chicken
with 40 Cloves
of Garlic Gravy
P. 69
F GF Biryani-Style
Chicken
& Cauliflower
Rice Bake
P. 59
P GF Sheet-Pan Orange
Ginger Chicken
P. 77
F V GF Lentil Quinoa
Taco Pie
P. 60
F V GF Roasted Parsnip
& Navy Bean Soup
with Roasted Garlic
P. 78
P Q V GF Sweet Potato
Parsnip Hash
P. 78
F
Mediterranean
Shrimp Bake
P. 62
P Q GF Almond-Crusted
Salmon with
Rosemary
Parsnip Wedges
P. 82
F Q V GF Grain-Free
Pistachio &
Cranberry Scones
P. 25
Q V GF Spicy-Sweet
Mixed Nuts
P. 24
F V Gingerbread Roll with Ginger Cream
Cheese Filling
P. 88
F V GF Sheet-Pan Mini
Cinnamon Buns with Yogurt Drizzle
P. 50
F V GF Goat Cheese Tart with Fig & Blackberry
Compote
P. 43
F V GF Holiday Crackle
P. 26
Shaelyn Miller GRAPHIC DESIGNER, ARTHUR, CANADA
When the multitalented Shaelyn Miller isn’t at her desk freelancing as a
graphic designer, one might find her riding her horse or going for a run in her
quaint Ontario town. While she loves trying out new recipes in her kitchen,
her fallback is always tacos – no matter the filling, she loves them all equally.SH
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F GF Pomegranate-
Glazed Turkey
Roulade with Wild
Rice, Kale & Dried
Cranberry Stuffing
& Gravy
P. 48
6 cleaneating.com NOVEMBER/DECEMBER 2020
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ce online
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NEW One-to-One Sugar Replacement!Monk Fruit delivers a delicious sweetness without adding any calories. Our new 1:1 sugar replacement is perfectfor swapping out sugar in your favorite recipes. Plus, it’s keto friendly and suitable for diabetics.
Meet Our Expertsbeth liptonBrooklyn-based recipe developer, freelance writer, cookbook author and Clean Eating’s Contributing Culinary Nutritionist. Lipton is a graduate of the Natural Gourmet Institute’s health-supportive culinary school. Her work has appeared in Paleo magazine, foodnetwork.com, Travel + Leisure, epicurious.com and more.
jonny bowden PhD, CNS
Board-certifi ed nutrition specialist, motivational speaker, author and expert in the areas of weight loss and health.
jill silverman houghRecipe developer, culinary instructor, author of Finger Lickin’ Chicken and the 100 Perfect Pairings series and co-author of The Clean Plates Cookbook.
erin macdonald RDN
ti� ani bachus RDN
Clean Eating Academy instructors, co-owners of the U Rock Girl nutrition and training program (URockGirl.com), registered dietitians and nutrition, fi tness and wellness experts.
ivy manning Manning is a recipe developer for magazines and fi tness brands, and she teaches cooking classes in Portland, OR. She is the author of nine cookbooks, including the best seller Instant Pot Miracle 6 Ingredients or Less. Follow @ivy_manning
on Instagram.
pamela salzmanBA, MBA
Clean Eating Academy instructor, natural foods cooking instructor and holistic health counselor. Her blog, pamelasalzman.
com, off ers healthful recipes and time-saving tips.
james smith MBA
Clean Eating Academy instructor and Tourism and Hospitality chair at Fanshawe College with more than 25 years of experience. He completed his culinary training at George Brown College.
marianne wren BA, CC
As both a recipe developer and food stylist, Wren has worked with print and advertising clients. She completed her culinary training at Dubrulle French Culinary School and The Culinary Institute of America.
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butcher to cut it into eight pieces: two legs, two
wings, two thighs and two breast halves. (If you buy
a whole frozen turkey, you can do this yourself after
it’s thawed. It isn’t difficult; I’m just lazy.)
There’s really no reason to cook it whole. Cooking
it in parts is far more convenient and solves all your
turkey problems. Your oven isn’t hijacked for hours,
and you can cook each part just as much as it needs
– no more dried-out white meat. I roast the wings
and breast halves, braise the legs and thighs, and use
some of the braising liquid to make gravy. Once you
try it, you’ll never make it whole again.
– BETH LIPTON
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A Better Tomorrow
Thank you for sharing
that, in moving forward,
Clean Eating will be
more inclusive of BIPOC
throughout the many
facets of the magazine.
I look forward to the new
changes.
Seeing this commitment
to diversity from your
magazine and the
selection of Mrs. Harris
for VP running has given
this little Black girl a
renewed vision and hope
that maybe some things
will change in my lifetime
before I’m gone.
– DR. MAYEN NELSON
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(Required by 39 USC 3685)
1. Publication Title: Clean Eating; 2. Publication No. 1913-7532; 3. Filing Date: 9/9/20; 4. Issue Frequency: Six times per year with combined issues in Jan/Feb, Jul/Aug, Sep/Oct and Nov/Dec for 6 issues (Jan/Feb, Mar/Apr, May/Jun, Jul/Aug, Sep/Oct, Nov/Dec); 5. No. of Issues Published Annually:6; 6. Annual Subscription Price: $24.97; 7. Complete
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Life really does fly by. Before I knew it, my 40s
had arrived, and with them came some new gifts
from dear ol’ Mother Nature—frequent knee
pain, stress, low energy and sleeplessness. Now,
I’m a realist about these things, I knew I wasn’t
going to be young and springy forever. But still,
with “middle-age” nearly on my doorstep, I
couldn’t help but feel a little cheated. That is until
I found my own secret weapon. Another gift
from Mother Nature.
It began a few months back when I was
complaining about my aches and pains to my
marathon-running niece, Jen. She casually
mentioned how she uses CBD oil to help with
her joint pain. She said that CBD gave her more
focus and clarity throughout the day and that
her lingering muscle and joint discomfort no
longer bothered her. She even felt comfortable
signing up for back-to-back marathons two
weekends in a row this year. That made even this
self-proclaimed skeptic take notice.
But I still had some concerns. According
to one study in the Journal of the American
Medical Association, 70% of CBD products
didn’t contain the amount of CBD stated on
their labels. And, as a consumer, that’s terrifying!
If I was going to do this, I needed to trust
the source through and through. My two-fold
research process naturally led me to Zebra CBD.
First, I did a quick online poll—and by that, I
mean I posed the CBD question on my Facebook
page. Call me old fashioned but I wanted to know
if there were people whom I trusted (more than
anonymous testimonials) who’ve had success
using CBD besides my niece.
Secondly, I wanted cold hard facts. Diving
deep into the world of CBD research and
clinical studies, I came across Emily Gray M.D.,
a physician at the University of California at
San Diego (UCSD) Medical School and a
company spokesperson who is researching
the effects of CBD. Dr. Gray wrote “early results
with CBD have been promising and we have a
lot of research underway now. I’ve had several
patients using CBD with good success. It’s
important that you know your source of CBD
and how to use it properly.”
After hearing it from the doctor’s mouth, I
returned to my online poll and was amazed
by the number of close friends and family who
were already on the CBD train. Apparently, I was
the only one without a clue! And funny enough,
a couple of friends who commented were using
the same brand as my niece—Zebra CBD. There
was no consensus as to why they were using
CBD, but the top reasons given were for muscle
& joint discomfort, mood support, sleep support,
stress and headaches, as well as supporting
overall health & wellness.
Eventually, even the most skeptical of the
bunch can be won over. With a trusted CBD
source in mind, I decided to give it a go.
When I viewed Zebra CBD’s selection online, I
was impressed by its array of products, including
CBD oils called tinctures, topicals, chewable
tablets, mints and gummies. After reading on
their website that all their products are made
with organically-grown hemp, I ordered... and it
arrived within 2 days!
The first product I tried was the rub. Now this
stuff was strong. Immediately after rubbing it
on my knee, the soothing effects kicked in. It
had that familiar menthol cooling effect, which I
personally find very relieving. And the best part
is, after two weeks of using it, my knee pain no
longer affected my daily mobility.
The Zebra Mint Oil, on the other hand, had a
different but equally positive effect on my body.
To take it, the instructions suggest holding the
oil in your mouth for about 30 seconds. This
was simple enough, and the mint taste was, well,
minty. After about 15 minutes, a sense of calm
came over my body. It’s hard to describe exactly;
it’s definitely not a “high” feeling. It’s more like
an overall sense of relaxation—as if I just walked
out of a spa, and now I’m ready to seize the day.
Needless to say, I’ve really enjoyed the oil.
While it hasn’t been a catch-all fix to every
one of my health issues, it has eased the level
and frequency of my aches. And it sure doesn’t
seem like a coincidence how much calmer and
more focused I am.
All-in-all, CBD is one of those things that you
have to try for yourself. Although I was skeptical
at first, I can safely say that I’m now a Zebra CBD
fan and that I highly recommend their products.
Also, I managed to speak with a company
spokesperson willing to provide an exclusive
offer to Clean Eating’s readers. If you order this
month, you’ll receive $10 off your first order by
using promo code “CE10” at checkout. Plus, the
company offers a 100% No-Hassle, Money-Back
Guarantee. You can try it yourself and order
Zebra CBD at ZebraCBD.com.
A Skeptic’s Journey With CBD
Everyone feels the hurt after you turn 40,
but you don’t have to!
By: Jennifer Love
ADVERTISEMENT
14 cleaneating.com
Drink and be merry with these boozy bevvies that are
easily transformed for the teetolaler in your group.
BY SARAH SWEENEY, PHOTOGRAPHY BY OLIMPIA DAVIES
3 WAYS WITH
bits & bites
FESTIVE COCKTAILS (or Make It Mock!)
Spiced Pomegranate Fizz
A DRINK WITH SUPERPOWERS:
This fizzy sipper contains
antioxidant-rich pomegranate,
which, according to studies, has
an antioxidant capacity three
times higher than that of green
tea. It also has vasculoprotective
effects such as diminishing
oxidative stress, positively
influencing function of some
cells and platelets, reducing
blood glucose levels, improving
vasodilation and decreasing
blood pressure.
15cleaneating.com
Dark & Cloudy
A STAR AMONG SPICES: This chai-based bevvie is
flavored with star anise, which not only has culinary uses
but medicinal properties, too: The star-shaped seed
pod is densely packed with polyphenols and flavonoids,
and it contains a compound called linalool, noted for its
recently discovered that your gut virus composition – the viral population
BEST GUT-HEALTH FOODS:
Probiotics: yogurt, kefi r
Fermented veggies: sauerkraut, kimchi
Herbs: garlic, ginger
WORST FOODS FOR GUT HEALTH:
Excessive animal protein: meat, dairy, eggs
Processed food additives: high-fructose corn
syrup, sorbitol, artifi cial sweeteners
Fried foods: fried chicken, tempura, calamari
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Something FishyAttention all women living in areas of high pollution: a recent study
published in the journal Neurology has uncovered a link between reduced
levels of omega-3 fatty acids in the blood and increased brain shrinkage.
The study, involving over 1,300 women averaging 70 years of age, with no
dementia at the time of the study, completed diet questionnaires to calculate
as frying has been found to damage fatty acids). The study subjects were
then given blood tests to measure the omega-3 fatty acid content in their
red blood cells.
in their blood preserved greater amounts of white matter in the brain.
Additionally, correlation was seen between higher levels of pollution in
each individual’s home region and lower levels of brain volume. These
fatty acids may help preserve brain volume in older women and potentially
a downloadable app so you can easily consult while shopping.
bits & bites
18 cleaneating.com
EXERCISING FOR YOUR EYESIGHTWorking towards better
cardiovascular health has
numerous beneficial effects on
the body, and now we can add
improved eye health to that
list. A recent study from the
American Journal of Medicine
links greater cardiovascular
health with decreased
chances for ocular diseases –
particularly diabetic retinopathy.
These findings suggest that
intervention treatments to
improve cardiovascular health
may have the added effect of
preventing diseases of the eyes.
Adopt the seven following
healthy habits, known as
Life’s Simple Seven (LS7),
developed by the American
Heart Association, to not only
improve your heart health but
also help lower your odds of
developing ocular diseases
such as diabetic retinopathy,
macular degeneration,
cataracts and glaucoma:
Life’s Simple Seven:
1. Regular physical activity
2. Healthy diet
3. Maintaining a healthy weight
4. Controlling cholesterol
5. Controlling blood pressure
6. Controlling blood glucose levels
7. Not smoking SA
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cleaneating.com20 NOVEMBER/DECEMBER 2020
Philanthropist, wife, mom of 3, model and founder of digital
community hub Women of Today, Camila McConaughey sat down
with CE to talk about her journey into wellness, her philanthropic
work and tips for holiday hosting in the midst of a pandemic.
Moving from Brazil in
your teens to modeling
around the world, you’ve
had an exciting life. Tell
us about yourself.
I’m from Brazil, born and raised. I moved to the United States at 15 and began modeling at 19. I’ve lived in Paris, Milan, Athens, Israel and across Africa, and from those places I’d travel to other places for work. I was living out of a suitcase! Eventually, I got married and had kids. It was really after I started having kids that my mindset changed in terms of how I looked at food and wellness. When you’re young, you have this sense of immortality. But the body compounds what we do. We may not see the eff ects of lifestyle changes tomorrow, or even in a few years. But if you start a healthier lifestyle right now, your next 10 years are going to be easier.
A Conversation with
Camila McConaughey
Tell me about Women of Today.
What inspired you? Women of Today is an online community for sharing knowledge about food, health care, exercise, business practices – a bit of everything. I’ve lived around the world and felt the sense of community women develop among themselves. Coming back to America, I thought, “We need this sense of community here. How can we share knowledge to create a community that is focused on the greater good for everyone involved?” P
HO
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CO
UR
TES
Y O
F C
AM
ILA
ALV
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MC
CO
NA
UG
HE
Y
What philanthropic
projects have you
engaged in, past and
present? I grew up doing work like this. It was part of growing up in Brazil, seeing the poverty around you. Throughout the years, I’ve done it on many diff erent levels with many diff erent organizations. Through Women of Today, we are running a campaign called Feed and Protect, focused on feeding people and donating PPE to fi rst responders. Up to today, we’ve donated over 300,000 masks and over 51,000 meals in support of medical workers, fi re departments, law enforcement, seniors’ facilities and families in need.
How can CE
readers take part?
Readers can visit
womenoftoday.com/
donate/ to help fund
Feed and Protect.
a conversation with Camila McConaughey
What are your
holiday plans for
Women of Today? We’re figuring out different ways of celebrating under the circumstances we’re in [during coronavirus]. We’re focusing on the challenges faced by the host during the holidays. We’re also focusing on ways people can crack the holidays and make it easier on themselves.
What are some tips for improving your mental
health as a hostess during the holidays? You have to prep and make sure you set yourself up [for success], so that on the day you’re receiving guests, you’re only working on the final touches. Another tip is to remember that it doesn’t have to be perfect. You’re with your family not to celebrate the food or decorations but to celebrate each other and the meaning of the holiday. Keep your priorities straight. Lastly, your guests just want to help. Whether it’s helping you in the kitchen or setting the table, participating really makes your loved ones feel like a greater part of the whole experience.
How do you indulge and maintain your
physical health at the same time? I think the key is to pick and choose where you will be indulgent. For the holidays, I make this bourbon pecan pie, and it’s horrible for you! But I know that this is going to be my indulgence, so I’m going to try to be as healthy as I can be otherwise. Try the 80/20 rule: If I know I’m going to go crazy on a couple of things I can’t say no to because this is just that time of year, then I’ll go easy on everything else as much as I can. For example, if you’re going to indulge in lots of decadent food, go easier on the drinks, get enough sleep and drink lots of water.
Everyone has a different festive tradition in their
home. What are your family’s favorite holiday
traditions? Brazilians celebrate Christmas on the 24th, at midnight. We eat Christmas dinner before midnight and then we open the gifts at midnight. Having a family that’s half Brazilian and half American, what I’ve done, which the kids love, is that we celebrate on the 24th the Brazilian way and then again on the 25th the American way!
Aside from the bourbon pie,
what’s your favorite holiday recipe?
21cleaneating.com
Maple-Glazed Heirloom Carrots with Lemon Cashew Cream
about half the price of my favorite salad, and the
nutrition profi le looked second to none.
Wanting to know more, I reached out to a
few of the people who were talking about it on
trustworthy fi tness forums. By the next morning
three people got back to me saying,
“As a trainer I love Invigor8. It’s defi nitely helped
me to have more all-day energy, plus build the kind
of lean sculpted muscle that burns more fat.”
“Yes, I’ll recommend it, it tastes great, and I really
like how it keeps me feeling full for hours.”
“I’m a marathon runner and a friend
recommended it to me. Drinking it has become
a part of my regular training routine, because
my time has improved, my energy is up, and I’m
thinking more clearly than ever before.”
I decided to take my investigation one step
further by researching the development of
INVIGOR8. I was pleasantly surprised to fi nd out
that the company went to great lengths to keep
INVIGOR8 free of harmful ingredients.
Th e makers of INVIGOR8 were determined
to make the fi rst natural, non-GMO nutritional
shake & green superfood. Th e result is a meal
replacement shake that contains 100% grass-fed
whey that has a superior nutrient profi le to the
grain-fed whey found in most shakes, metabolism
boosting raw coconut oil, hormone free colostrum
to promote a healthy immune system, Omega
3, 6, 9-rich chia and fl axseeds, superfood greens
like kale, spinach, broccoli, alfalfa, and chlorella,
and clinically tested cognitive enhancers for
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even went a step further by including a balance
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As a whole-foods nutritionist with a thriving
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would have on my energy, and weight. INVIGOR8
is diff erent, not only because it’s delicious, but
because it helps me to maintain the energy I need
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and toned. Considering all of the shakes I’ve tried,
I can honestly say that the results I’ve experienced
from INVIGOR8 are nothing short of amazing.
A company spokesperson confi rmed an
exclusive off er for Clean Eating readers: if you order
this month, you’ll receive $10 off your fi rst order by
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can order INVIGOR8 today at www.Invigor8.com
or by calling 1-800-958-3392.
FUEL YOUR WEIGHT LOSSMorning Protein Shake Can Help You Lose Weight
By Amber Rios
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28 cleaneating.com
Holiday Giftsto Inspire & Uplift
GGive ive GGraciousraciousllyy
NOVEMBER/DECEMBER 2020
Tailored to every unique individual in
your life, this curated collection will make
your present their most memorable one.BY ANIKA A. SYEDA, ILLUSTRATIONS BY SABINA FENN
cleaneating.com 29
gift guide
1. SMALL
BUT MIGHTY
Green your skin routine with the nourishing, calming 100% plastic- and silicone-free DYNAMIC
DUO Starter Kit jelly serum that’ll leave both you and the planet glowing.$52, dewmighty.com
2. CLOSE SHAVE
Shaving gets an eco-friendly upgrade with the well kept safety razor kit, with a brass safety razor (in rose, cream or black), four ounces of shave oil, an agave exfoliating cloth and a pack of fi ve blades. $122,
keepwellkept.com
3. KEEPING IT KLEAN
Your eco hero will never go thirsty with the Klean
Design Kit, a Instagram-ready stainless steel thermos and matching water bottle set. $62,
kleankanteen.com
4. PAPER
TOWEL WHO?
Bid paper towels farewell with these chic washable and reusable Swedish
Sponge Cloth and Tea
Towel Gift Sets that do the work of 17 rolls! $19,
tenandco.ca
5. A GREENER CLEAN
Say goodbye to wasteful packaging and harmful chemicals with The Clean
Up Kit from Blueland, with three reusable shatterproof bottles and three tablets that make 20 ounces of cleaner each. $29,
blueland.com
6. WASTE-FREE WASH
Make hair care on the go easy with The Hydrator
Travel Set from Unwrapped Life, containing shampoo and conditioner bars, each in a travel tin. $31,
unwrappedlife.com
For the...
Eco HeroGifts that will be adored by
both the budding tree hugger
and the seasoned eco warrior.
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For the...
Gadget GuruFor the future-forward friend
who keeps ahead of the curve.
3. MORNING,
SUNSHINE!
Light up the darkest rooms with this sunrise- and sunset-simulating Philips SmartSleep
Connected Sleep and
Wake-up Light. $220,
philips.com/SmartSleep
4. MID-CENTURY
MODERN
The elegant Crosley
Octave Bluetooth
Speaker boasts sophisticated mid-century style with 21st-century sound quality. $130,
crosleyradio.com
1. SUSTAINABLE
STRETCH
Unwind on a Scoria World
Yoga Mat, made from sustainably harvested cork with rubber-tree backing. Every purchase of these artistic mats supports Feeding Children Everywhere. Starting at
$59, scoriaworld.com
2. A SLEEKER
SNEAKER
With a stylish wedge, ergonomic design and a black and gold color combo that oozes cool, the Nike Renew Run
sneakers are the perfect gift for your fave gym rat in need of a new pair. $90, nike.com
1. FACE THE FUTURE
Skin care gets a futuristic update with ISLA: arechargeable silicone facial cleansing brush that’ll clean deep into pores. $72, fancii.com
2. HORTICULTURE
AT HOME
These indoor hydroponic Rise Gardens will have you growing a mini garden without even venturing outdoors! Starting at
$549, risegardens.com
NOVEMBER/DECEMBER 2020
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For the...
Fitness PhenomYour beloved workout warrior will be the envy
of their gym with these fi tness-focused gifts.
3. DUFFLE OF
YOUR DREAMS
Keep shoes separate from gym clothes in the compact, organized and highly stylish SHAY
du� e from vegan leather brand MATT & NAT. $150,
mattandnat.com
4. RUNNER’S ROUTE
Choose between famous marathon routes to be crisply etched into a Marathon Map Insulated
Tumbler for the runner in your life who enjoys a hot bevvy in their downtime.From $34.50,
welltolddesign.com
5. HEAVY HANDED
Amp up any routine with Bala Bangles, weighted wristlets designed to look sleek and accelerate tone.$49/set, shopbala.com
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cleaneating.com 31
gift guide
4. JUST ADD IRON
The little Lucky Iron Fish
can simply be dropped in boiling water for 10 minutes to give a meal an iron boost. A portion of each sale goes to helping families in undernourished communities. $40,
luckyironfi sh.com
5. HOT TOPIC
These Sriracha2Go
keychains are a humorous but handy must-have for any hot sauce fanatic. $14, sriracha2go.com
6. SMOOTH
LIKE BUTTER
Sample Primally Pure’s luxurious body butters in their Trio set that makes for an indulgent little treat of a stocking stuff er.$38, primallypure.com
1. DOUBLE-
DUTY DEO
A natural deo that actually works, Nala
Lemon Myrtle &
Geranium is free of aluminum, parabens, propylene glycol, known carcinogens, phthalates and more. $26,
nalacare.com
2. MERRY MASALA
This gorgeous Christmas
Chai Gift Set of Vahdam Tea’s Earl Grey Masala Chai is encased in a festive tin and artisanal gift box. $18,
vahdamteas.com
3. ZEN IN A BOTTLE
Carlson Nutritional Supplements has bottled R&R with their Totally
Zen capsules, containing GABA, L-theanine and B vitamins. Starting from
$8 for 30 capsules,
carlsonlabs.com
4. BATHTIME BUDDY
This fi sh-shaped Terracotta Detox
Scrubber will give conventional pumices a run for their money, with all the same functionality and twice the cuteness.$20, bathingculture.com
8. LUSCIOUS
LATHER
From its fresh scent and unique shape to its luxe, creamy lather, the Himalayan Citrus -
Bergamot & Lemon
soap from Salt & Stone Soap Co. is a perfect bathtime goody. $12,
thedetoxmarket.com
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Stocking
Stu� ersTiny but mighty, these
stocking-sized gifts are
sure to make a big impact.
32 cleaneating.com
1. RISE & GRIND
An elegant addition to a coff ee connoisseur’s collection, the SMEG
Coff ee Grinder comes in the brand’s iconic mid-century look and a variety of unique colors like bright red, pastels and black or white. $300,
williams-sonoma.com
2. A CLASSY CUPPA
Make mornings mindful with Kinto’s Slow Coff ee
Style Brewer Stand, with a walnut wood base and a brass drip that will age beautifully. $187.50,
kinto-usa.com
3. NORTHERN
NEIGHBORS
The classic Old Fashioned gets a Canadian twist with Saskatoon-style bitters, British Columbia Bing cherries and Niagara maple syrup in Cocktail Emporium’s Canadian Old
Fashioned Set. $50,
cocktailemporium.com
4. BEAN FIEND
Truly a gift for the biggest caff eine fanatic in your life, the Mistobox Gift
Coff ee Subscription
lets you personalize a subscription from 50+ award-winning roasters and delivers them straight to the lucky recipient’s door. Starting at $60
for three months,
mistobox.com
For the...
Beverage Bu� Whether they’re co� ee-crazy or
cocktail-savvy, there’s something
here for every kind of sipper.
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5. OENOPHILE’S
ORGANIC
Fans of organic wine will rave for the 2017
OAV Organic Cabernet
Sauvignon Reserva
from St. Stephen Organic Vineyards, a smooth and sophisticated sip. Starting at $24 a bottle,
ststephen.cl
6. ROSE-TINTED
The fi rst and only “rosé” tequila on the market, the Código 1530
Rosa Tequila, is aged in Napa Valley Cabernet French white oak wine barrels that give it its pink hue. $60 to 70,
codigo1530.com
7. DECANT
WITH DAZZLE
Crate and Barrel’s unique Calder Decanter, with its clean lines and gilded brass top, is a showstopper on any bar cart. $40,
crateandbarrel.com
NOVEMBER/DECEMBER 2020
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5. DRINK
& BE MERRY
Made from wild Mexican agave roasted in fi re pits beneath the earth, the IZO Mezcal Joven has a smoky, fruity fl avor that’ll be a hit with any cocktail wiz. $65, izomezcal.com
6. CLEVER
COLOGNES
A twist on the traditional fragrance gift, The
Collection by Solid State is a set of six travel-friendly solid colognes featuring the brand’s six original scents. $115,
solidstateformen.com
7. SKIN DEEP
Caldera + Lab’s The
Good serum combines 27 active botanicals for a lightweight, luxurious blend suitable for any skin type (because skin care isn’t just for women). $97, calderalab.com
For HimThis selection makes shopping
for the notoriously hard-to-
shop-for man a piece of cake.
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3. CUTTING EDGE
With a fully forged stainless-steel blade and crafted in the historic center of French blade making, Thiers Issard’s
Sabatier Santoku
Style Chef's Knife is a must-have. $105,
fl otsamandfork.com
4. MINI MAMMA MIA!
A powerhouse of a mini oven, the Gozney
Roccbox is as portable as a restaurant-grade pizza oven gets, perfect for the man who likes to make a statement at his backyard shindigs. $499,
us.gozney.com
gift guidegift guide
1. REHEAT
ON THE GO
For the man who likes his drink piping hot, he can now heat it anywhere with the Muggo Self-
Heating Travel Mug, operated using touch-sensitive controls and an LED display. $129,
muggocoff ee.com
2. A BAG WITH BODY
The utilitarian, travel-friendly Command the
Day Duff el from lululemon is well-organized with multiple pockets, made of water-repellent fabric and comes in both a classic black and a striking, yet understated, gray camo.$158, lululemon.com
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3. CRAFT WITH CARE
Find a moment of peace in crafting jewellery from this colorful DIY
bracelet-making kit from Ugandan brand Akola, which means “she works” in a local Ugandan dialect. The brand provides life-changing opportunities for work to women in Uganda. $50, akola.co
4. HAUTE
HYDRATION
Sip in style with the hammered antibacterial Copper Water Bottle
from Copper H2O, while 15% of the profi ts goes to support eff orts supplying clean water in developing nations. Starting at
$34.50 for a 20-ounce
bottle, copperh2o.com
Gifts for
the GiverFor those who love to give rather than
get, these charitable gifts give back to
the world with every purchase.
1. SIMPLE
STATEMENT
The chic, rustic Original
Story Bangle from ARTICLE22 makes a strong statement piece. Crafted from upcycled shrapnel from the Vietnam War by artisans in Laos, proceeds help support the eff ort to clear 80+ million unexploded bombs there.$40, article22.com
2. TOAST
THE TROOPS
Raise a glass of Cabernet Sauvignon or Chardonnay from 7Cellars’ Elway’s
Glass Collectible Reserve
Grey Wood Box Duo. A portion of sales is donated to Team Rubicon, supporting veterans to continue their service through meaningful disaster-response roles. $198, 7cellars.com
5. OH, HONEY!
For those whose tresses prefer natural solutions, there’s Urban Hydration’s Honey Health & Repair
3-piece Set. For each product bought, the brand donates a gallon of water to places in need. $25,
urbanhydration.com
6. CHARI-TEA
Beethoven’s Ode to Joy
serenades you when you open Pique Tea’s Ode to
Tea gift box to browse their healthful selection. Pique Tea donates 5% of proceeds to A Healthier America COVID Fresh Food Fund (supported by Michelle Obama) to aid low-income families. $150, piquetea.com
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For the...
Zen SeekerBe the reason the stressed-out
soul in your life gets a moment’s
peace this holiday season.
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1. CLEAN SLATE
Mindfully paint your masterpiece on the Original Buddha Board
with water, then watch your art disappear as the water evaporates, leaving behind a clean slate. $35,
buddhaboard.com
2. MONTHLY
MOOD SETTER
Let the fragrance lover in your life experience the joy of lighting a new scented candle every month with The Artisan
Candle Subscription Box.
Starting from $10 per
month, vellabox.com
3. SILVER LININGS
Give the gift of comfort with the incredibly soft Cloud Cotton Robe
from Parachute, made of luxurious 100% Turkish cotton. $99,
parachutehome.com
4. SIP TO STRETCH
We’re not saying this will work the magic of yoga on your body, but Wylde
One’s Yoga in a Cup is a soothing, balancing elixir that’ll help ease stress and anxiety in a pinch.$35 for 12 packets,
wylde-one.com
5. FLORA, FAUNA,
FEMININITY
Any zen seeker can peacefully lose themselves in Lemonade Pursuit’s Forest Walk, a colorful 500-piece puzzle designed by artist Meenal Patel. $30,
lemonadepuzzles.com
6. DIFFUSE
THE TENSION
An aromatherapy cult classic, Saje Natural Wellness recently launched the Aroma
Om Indigo Diff user, so you can fi ll your house with the brand’s hit scent blends in sleek style. $92, saje.com
gift guide
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6. MAIN SQUEEZE
Spare your fave chef some serious work in the kitchen with HUROM’s Citrus Juicer that makes juicing simple and comes in a unique baby blue, pastel pink or silver.$149, hurom.com
7. CLASSIC COPPER
This six-quart Brooklyn
Copper Casserole pot with matching lid will be the centerpiece of any kitchen for decades to come. $800, shop.
brooklyncopper
cookware.com
NOVEMBER/DECEMBER 2020
1. AND?
Line crackers along the grooves of this ampersand-carved cheese
and crackers serving
board by J.K. Adams for an easy yet impressive spread that lets guests know there’s more where that came from! $48,
uncommongoods.com
2. TEATIME:
TIMELESS
For the chef who prides themselves on a stylish kitchen, Bodum’s OTTONI
Electric Water Kettle is an heirloom piece with a stunning stove top–model design with blue and brass embellishments.$60, bodum.com
Holiday Kit will become the secret star ingredients in your favorite cook’s salad arsenal. $48,
acidleague.com
4. NATURAL BEAUTY
The Fab Slabs Pack 1, a set of three kiln-dried camphor laurel timber boards, will ensure your fave cook has a board for every chopping need. $190, fabslabsusa.com
5. SLEEK & SAUCY
This hot sauce Variety
Bundle is a visually striking gift that also packs a fl avorful punch, with TRUFF’S HOTTER, White Truffl e and, of course, Signature Black Truffl e.$65, truff hotsauce.com
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For the...
Creative CookFrom home cooks to pro chefs,
these gifts will live center-stage
in their kitchens and their hearts.
7
For the...
Foodie FiendWe wouldn’t be Clean Eating if we
couldn’t fi nd you the ultimate gift
to wow your foodie friends & fam.
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5. JUST PEACHY
Bring some sunshine into your foodie’s life with the adorable Jam Trio from The Peach Truck, featuring three artisanal peach-based jams.$33, thepeachtruck.com
6. ELITE EVOO
Give the gift of a taste of luxury with The Governor
Premium Edition Cold-
Pressed Extra Virgin
Olive Oil from kyoord.$69, kyoord.com
7. DELIGHTFUL
DIPPING
Foodies won’t be able to thank you enough for this Gourmet Oil Dipping
Spice Kit, with 15 herbs and spices across fi ve diff erent cuisines. $39,
uncommongoods.com
gift guide
1. ALL THE BUZZ
The elegant Deluxe
Honey Flute Gift Set is a stunning trio of 20-ounce fl utes of prized varietals of honey: Tupelo, Sourwood and Black Sage. $98,
savannahbee.com
2. DARK &
DECADENT
A showstopping addition to a foodie’s arsenal, the Fig and Elderberry
Balsamic Drizzle from Beekman 1802 will elevate any snack or salad with its gourmet sweetness.$15, beekman1802.com
3. CLEAN CRAVINGS
Each of fi ve bars in The
Classic Collection from Elements Truffl es is 70% dark chocolate, made with Ecuadorian cacao, sweetened with honey and infused with Ayurvedic herbs and spices. $36,
elementstru� es.com
4. SPICE OF LIFE
There’s no shortage of variety in Bushwick Kitchen’s highly ratedThrees Knees Spicy
Trio sriracha, honey and maple syrup set. $35,
bushwickkitchen.com
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An irresistible menu for every holiday gathering this year.
RECIPES BY SARAH SWEENEY, PHOTOGRAPHY BY ANGUEL DIMOV,ILLUSTRATIONS BY STEPHANIE SINGLETON
Try one of our curated menus, or mix and match to create your own unique menu.
cleaneating.com40 NOVEMBER/DECEMBER 2020
ROASTED VEGETABLE FRIES with Cashew Herb Dip
SERVES 8 TO 10. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 45 MINUTES.
If you’re looking for the appeal of a deep-fried appetizer without any frying
at all, these just might become your go-to option. Panko makes the exotic
vegetable fries deliciously crunchy, while the cool, creamy, cashew-based
dip adds a fresh, bright note.
DIP
1 cup raw unsalted cashews,
soaked (see tip)
2 green onions, chopped
1⁄4 cup water
2 tbsp chopped fresh
fl at-leaf parsley
1 lemon (NOTE: Zest
the entire lemon and
juice half.)
2 tsp chopped fresh thyme
1⁄4 tsp each sea salt and
ground black pepper
This lineup is easy to portion for sharing – simply cut the flatbreads and tart into wedges that are easy to eat with a drink in hand, and provide tongs for easy portioning of the remaining dishes.
Roasted Vegetable Fries with Cashew Herb Dip (p. 40)
Make a splash on your festive table with this dinner menu, packed with modern-yet-comforting flavors and seasonal ingredients. Just add a fruit or cheese platter to round out the meal in style.
Whether it’s already late afternoon or you’ve planned ahead, these crave-worthy recipes can be made in either the Instant Pot or your slow cooker, so dinner is ready when you are!RECIPES BY IVY MANNING, PHOTOGRAPHY BY OLIVE & MANGO
64 cleaneating.com
SUPER FAST
or Simmery
Slow
In the Instant
Pot
In the Slow
Cooker
MAKE IT FAST MAKE IT SLOW
HOW TO:
Pick Your Recipe
Prep Your Ingredients
make it fast or slow | RECIPES
65cleaneating.comcleaneating.com
Thai Curry Peanut Chicken
Drumsticks
p. 72
NOVEMBER/DECEMBER 2020cleaneating.com66
cleaneating.com 67cleaneating.com
make it fast or slow | RECIPES
Vietnamese-Style Beef
& Rice Noodle Soup
SERVES 4. HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 1 HOUR/8 HOURS, 30 MINUTES.
Tender beef, aromatic spices and rice noodles all cook in the same pot in
this easy soup. Garnished with fresh bean sprouts, basil, cilantro, jalapeño
and shaved onions, it’s a great combo of hearty and fresh, all in one bowl.
For even more heat and color, serve with sliced chiles over top.
KLEAN KANTEEN We know beautiful, healthy food fuels you. Our new Food Boxes
and Canisters make it easy to keep snacks and meals close at
hand no matter where your day may take you. With stainless
steel constriction and leakproof lid designs, all of our Food
Solutions are made with the health of people and planet in mind.
kleankanteen.com/foodsolutions
84 cleaneating.com NOVEMBER/DECEMBER 2020
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AN
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mind & body boosters
You know you need magnesium for healthy bones. But this important mineral — the fourth most
abundant in the human body — plays a key role in many other crucial physiological processes.
The majority of your body’s magnesium is stored in your bones, while the rest is distributed
In addition to bone health, magnesium is essential for energy production, nerve
transmission, regulating muscle contraction and relaxation, blood pressure and more.
depressed, this critical mineral may help. Studies suggest
adequate magnesium intake can calm stress, improve
mood and enhance sleep. Some highlights:
� STRESS AND ANXIETY. Magnesium plays an
important role in regulating the body’s response to
stress. Chronic physical or mental stress depletes your
body of magnesium, and low magnesium levels intensify
stress — creating a vicious cycle. Magnesium modulates
activity of the body’s stress-response system, and studies
suggest increasing magnesium intake may reduce anxiety,
� MOOD AND DEPRESSION. Magnesium is important
neurotransmitters involved in mood regulation; it’s also
symptoms of depression. Studies link low magnesium
intake with a higher risk for depression and suggest
symptoms of depression and anxiety — in some cases,
as effectively as an antidepressant drug.
� SLEEP. Magnesium interacts with GABA, a
neurotransmitter that reduces the activity of neurons
in the brain, quieting and calming the nervous system
and encouraging sleep. It also impacts melatonin, the
and relaxes muscles to induce deeper sleep. Studies
suggest magnesium improves total sleep time and
quality and shortens the time it takes to fall asleep.
As important as magnesium is, many of us don’t
get enough — an estimated 56 to 68% of Americans fail
to meet the recommended daily intakes of 310 to 320
milligrams for women and 400 to 420 mg for men. Make
sure you’re getting what you need, especially during
sources of magnesium for a more peaceful season.
Foods and supplements to ease stress, boost mood
and improve sleep.BY LISA TURNER
Magnesium for the
Season
West African Peanut Stew
cleaneating.com/peanut-stew
MAGNESIUM: WHAT KIND? Magnesium can ease stress, boost mood, enhance sleep, promote regularity and even protect your brain. Here are four types you should know about:
MAGNESIUM CITRATE, one of the most common forms, is made from magnesium bound with citric acid, a naturally occurring component of fruits and vegetables. Studies suggest magnesium citrate is easily absorbed and one of the most bioavailable forms. It’s an excellent choice for easing stress and promoting sleep.
MAGNESIUM OXIDE is formed by a chemical reaction of oxygen and magnesium. It’s the least absorbable form of magnesium but also has a higher percentage of elemental magnesium per dose. This form has been used for hundreds of years, commonly in the form of milk of magnesia, to treat digestive discomfort, heartburn and constipation.
MAGNESIUM GLYCINATE is magnesium bound to glycine, an amino acid that acts as an inhibitory neurotransmitter and can promote sleep. This form tends to be well absorbed, and glycine may enhance magnesium’s natural calming and relaxation properties.
MAGNESIUM L-THREONATE, also called magnesium threonate, is formed by combining magnesium and threonic acid, a metabolite of vitamin C. Studies suggest it increases magnesium concentrations in the brain and may have cognitive benefits.
Chard is abundant
in magnesium as well
as calcium, antioxidants
and other important nutrients;
just one cup of cooked chard has
150 milligrams of magnesium,
about half of the recommended
daily value (DV) for women. Spinach,
kale and other dark, leafy greens are
also excellent sources.
TRY THIS:
• Blanch whole chard leaves and
use as a wrapper for cooked red
lentils and quinoa.
• Purée cooked chard with tahini,
olive oil, lemon juice and garlic for
a magnesium-rich dip.
Black beans are an excellent source
of magnesium as well
antioxidants. One cup cooked
contains 120 mg of magnesium.
TRY THIS:
• Purée black beans with salsa, heat
until bubbly and top with jalapeños
and cheese for a warm, spicy dip.
• Sauté black beans, onions and
cooked cubed sweet potato in olive
oil with garlic and cumin and top
with cilantro.
Avocados contain
about 67 mg of magnesium
per cup. And they’re rich in
healthy monounsaturated fats as
vitamin K.
TRY THIS:
• Mash avocado with garlic and
minced rosemary and spread
into endive leaves.
• Make bruschetta with sliced
avocado, chopped tomatoes,
shallots, basil and toasted
whole-grain baguette.
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Almonds Almonds
are one of the highest
sources of magnesium
among nuts, with about 97 mg per
one-quarter cup.
TRY THIS:
• Combine almonds, pumpkin
seeds and flax seeds in a high-
powered blender or food
processor and grind into flour.
• Sauté slivered almonds with
edamame, shredded spinach,
leeks and garlic.
Pumpkin seeds
contain 162 mg magnesium
per one-quarter cup.
TRY THIS:
• Toss pumpkin seeds, finely
chopped kale, shredded carrots
and sliced radishes with an
Asian vinaigrette.
• Purée pumpkin seeds, spinach
and garlic into a paste and
toss with veg or regular noodles.
Flaxseeds are rich
in magnesium, with 120 mg
in just three tablespoons.
TRY THIS:
• Mix ground flaxseeds with almond
butter, almond milk, honey,
cinnamon and raisins; form into
cookies and bake.
• Make vegan burgers with puréed
black beans, flaxseeds, minced
onions, garlic and spices.
Edamame provide
100 mg of magnesium in
one cup. They’re also high
TRY THIS:
• Purée edamame with white
beans, spinach, cashew butter,
garlic and lemon juice for a
hummus-inspired dip.
86 cleaneating.com
Discover 4 supplements that can help you get through holiday
hangovers, beat bloating and keep your mood elevated throughout the season.
BY LISA TURNER
Party-Proof Your Body
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BALANCE YOUR MOOD
Late nights, last-minute shopping and those family
members that just won’t leave: all the activity can
skyrocket stress and send your happy-holidays mood
into a tailspin. If your good cheer is as dim as a burned-
out Christmas tree light, adaptogens and herbal blends
Festive gatherings, family visits, cookies,
cakes and cocktails: it’s all fun and games
until the party’s over and you’re left with
headaches, hangovers and holiday stress.
Meet the merrymaking head on with four
smart ways to party-proof your body.
may help. Some of
the best supplements
to improve mood
include ashwagandha,
a traditional Ayurvedic
remedy said to ease
anxiety and reduce levels
of cortisol, the body’s
main stress hormone. In
one study, ashwagandha
was significantly more
effective than a placebo
or psychotherapy at
relieving stress and
anxiety. Lemon balm
may boost mood and
promote feelings of calm.
In studies, Rhodiola rosea
influenced the release of
stress hormones, eased
anxiety and improved
focus and mood. And holy
basil helps calm stress,
reduces anxiety and
eases depression.
TRY: Pure Synergy
Stress Remedy, $35,
thesynergycompany.com
BABY YOUR BELLY Your gut is the unwilling
target of most of your
holiday abuses. Alcohol
can impair gastrointestinal
function and promote
heartburn, and heavy
holiday meals rich in
sugar, fat and gluten can
alter gut bacteria and
upset your belly. Plus,
stress may increase
stomach acid production,
decrease circulation to the
stomach and intestines
and hamper digestion. Try
party-proofing your belly
with probiotics; in studies,
they’ve been shown to
improve gastrointestinal
disturbances, including
irritable bowel syndrome
and food allergies,
and may help ease
constipation. Probiotics
may also play a role in
healthy immune function
and may help keep
winter colds and flu from
ruining your holiday fun.
And, among researchers,
there’s general support
for a link between a
healthy microbiome
and balanced mood, so
taking a probiotic may
also improve your holiday
cheer. TRY: inner-ēco
Probiotic Coconut Water
$20 for 15 fl. oz, find a
retailer at inner-eco.com
complements
87cleaneating.com
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SUPPORT YOUR LIVER Late nights, latkes and
too much mulled wine
can take their toll on your
liver – and you really don’t
want to neglect this vital
detox organ when your
body needs it the most.
Give your liver some
love with natural herbs
that may protect, heal
and repair. Milk thistle, a
flowering plant related to
the daisy and ragweed
family, is rich in silymarin,
a flavonoid thought to
have antioxidant and anti-
inflammatory properties
and, in some studies, has
been shown to protect the
liver against damage from
alcohol and other toxins.
Glutathione, a powerful
antioxidant, plays a
crucial role in the cellular
detoxification system and
helps shield the liver from
harm. And artichoke leaf
is rich in phenolic acids
and flavonoid antioxidants
that may help protect the
liver and may help cells
regenerate. TRY: NOW
Foods Liver Refresh Veg
Capsules, $24 for 90
capsules, nowfoods.com
BANISH HANGOVERS The miserable day-after
effects of alcohol – aka
a hangover – can be
caused by dehydration,
inflammation, low blood
sugar, restless sleep and
gastrointestinal irritation.
Help bust that hangover:
Sleep as late as you can,
eat a healthy, protein-
rich breakfast to help
balance blood sugar and
hydrate. And try herbal
remedies: Ginger may
quell queasiness, and
red ginseng may help
reduce blood alcohol
levels. Or try prickly pear,
also known as nopal,
a type of cactus native
to the Americas. In one
study, it had a moderate
effect on reducing painful
hangover symptoms,
possibly by reducing
inflammation: The test
subjects who took a
prickly pear extract five
hours before drinking had
less-severe hangovers;
in particular, symptoms
of nausea, dry mouth
and loss of appetite were
reduced. TRY: Planetary
Herbals Full Spectrum
Nopal Cactus, $10 for
60 capsules, iHerb.com
sweet tooth
NOVEMBER/DECEMBER 202088 cleaneating.com
Let the Good
Times RollLiven up any gathering with this gingerbread roll that can be made in advance and refrigerated until guests arrive.