Better Nutrition Magazine October 2019 Issue_Supplement Cover by Better Nutrition Magazine

recharge your

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

IMMUNE SYSTEM

OCTOBER 2019

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How to Stop the Cold and Flu Cycle & Stay Well This Year

Foods That Nourish Your Hair WHY YOUR SKIN LOVES VITAMIN C

CAN CBD CLEAR UP ACNE? P. 20 THE HEALING POWER

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october2019CONTENTS/

VOLUME 81 | NUMBER 10

Stay well this winter with tips from a leading expert in holistic health.

Fall into comfort food with our Turkey & Mushroom Ragu-Stuffed Acorn Squash.

features

departments

26 Recharge Your

Immune System

We sat down with holistic health expert Michelle Burklund, NMD, to get her advice on the best natural ways to boost your resistance to colds and flu.

32 Cream of the Crop

The latest research on reducing your risk. Plus CoQ10 for pain relief, the latest CBD supplements, and more.

Had enough of pumpkin, carrots, and apples? Expand your cold-weather menu with these 5 underrated fall superfoods.

36 High-Tech Veggie Burgers: What’s the Beef?

Realistic, plant-based meats like Beyond Burger and the Impossible Burger are all the rage, but are they really good for you? Here’s the scoop.

TRENDWATCH

Breast Cancer Update

HOT BUYS

Begin Anew Natural products we’re excited about this month, including targeted supplements for gut health and keto-friendly nut butter.

CHECK OUT

PQQ for Energy and Brain Health This vitamin-like nutrient has powerful effects on our cells’ energy-producing mitochondria that may help slow the aging process.

20 THE CBD SCOOP

CBD for Acne

How to transform the look and health of your skin with vitamin C.

CBD works in a unique way to combat the causes of this all-too-common condition, and it may even help reduce acne scars.

22 ASK THE NATUROPATHIC DOCTOR How Forest Bathing Helps You Feel Better

First popularized in Japan, forest therapy (shinrin-yoku) offers a host of health benefits.

24 NATURAL BEAUTY

Find Your Skin’s Bright Spot We all know vitamin C as an immuneboosting powerhouse, but just wait until you see what it can do for your skin.

40 EATING 4 HEALTH

Eating for Thick, Healthy Hair Almost 65 percent of men and 80 percent of women can experience hair loss by age 60. These seven scalp-supporting foods can help.

44 ASK THE NUTRITIONIST

Do You Need a Soft-Food Diet?

Dysphagia (difficulty chewing and swallowing) can make it hard to get the nutrients your body needs. The solution is a diet made up of easy-to-swallow foods. Here are some of the best protein, fat, and carb selections.

48 COOK WITH SUPPLEMENTS Harvest Happiness

Acorn squash, ground turkey, nutritional yeast, and shiitake mushrooms combine to make a hearty fall feast.

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• OCTOBER 2019 8/26/19 6:02 PM

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editor’sNOTE 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

See the Forest for the Trees One of my favorite childhood memories is when my dad and I planted a few trees outside our new house. It was an up-and-coming subdivision at the time, and the lots were mostly dirt. These were the first trees to go up. Instantly, an aura of tranquility permeated the yard. And I experienced the power of trees to transform a space and affect my mood in a positive way. Trees are at the center of a practice called forest bathing. As Emily A. Kane, ND, LAc, explains on p. 22 (“How Forest Bathing Helps You Feel Better”), forest bathing is more than a walk in the woods. “The purpose is simply to ‘be’ in the presence of trees without any goal other than to allow the natural calming, healing potential of the forest to seep into your skin, eyes, and lungs.” The roots of forest bathing can be traced back to Japan. In the 1980s, the Japanese government coined the term forest bathing (shinrin-yoku), according to Hannah Fries, author of Forest Bathing Retreat (Storey Publishing, 2018). “Only relatively recently in evolutionary history have so many of us humans lived largely indoors—is it any wonder that our bodies, minds, and souls crave the outdoors?” asks Fries. Fall seems like the perfect time to experience the pleasure and benefits of forest bathing. Be among the trees and reap all of their healthy rewards. Happy trails!

nbrechka@aimmedia.com

Beautiful trees frame my childhood home outside Tulsa, Okla., where my parents still live.

WHAT’S NEW ON

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Free eBook! Enhance Your Brain Power Sharpen your mental focus, boost your memory, unlock creativity, & feel happier—download your free PDF on our website. Bonus: quick & easy recipes and brain-strengthening exercises.

Fall Allergies? These four herbs can help manage your symptoms—and some of them might be growing right outside your door.

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 Michele Burklund, NMD, Matthew Kadey, MS, RD, Emily A. Kane, ND, LAc, Chris Mann, Melissa Diane Smith, Lisa Turner Ad Production Coordinator Cossette Roberts Prepress Specialist Joy Kelley Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310-873-6952 General Manager Rob Lutz AIM Retail Group rlutz@aimmedia.com 970-291-9029 Integrated Media Sales Kevin Gillespie Director – Eastern U.S. kgillespie@aimmedia.com and International 603-305-5106 Integrated Media Sales Donna Diamond Riekenberg Director – Midwest ddiamond@aimmedia.com 818-271-8956 Integrated Media Sales Candice Smith Director – Western U.S. csmith@aimmedia.com 603-361-5762 Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702

Have a Frighteningly Fun Halloween We have a collection of sweet and savory recipes for kids and adults (available only on our website). Halloween Witchy Veggie “Brooms” & Green Avocado Dip / Charcoal Detox Witches’ Brew / Pumpkin Banana Muffins / PumpkinSage Balls / Mini Pumpkin Pie Pudding With Coconut Whipped Cream

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BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 10. Published monthly by Cruz Bay Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. © 2019 Cruz Bay Publishing. All rights reserved. Mechanical requirements and circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and contributors to BETTER NUTRITION, are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the publisher. Microfilm copies of BETTER NUTRITION, are available from University Microfilms, 300 N. Zeeb Rd., Ann Arbor, MI 48106. Authorization to photocopy items for internal or personal use of specific clients is granted by Cruz Bay Publishing, provided that the base fee of US $2.25 per copy, per page is paid directly to Copyright Clearance Center (CCC), 222 Rosewood Dr., Danvers, MA 01923 USA. The fee code for users of this Transactional Reporting Service is 0405-668X/1999 $2.25. For those organizations that have been granted a photocopying license by CCC, a separate system of payment has been arranged. Prior to photocopying items for educational classroom use, please contact CCC at 508-750-8400. Organizations or individuals with large quantity photocopy or reprint requirements should call 770-988-9991.

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trendWATCH ///BY VERA TWEED

BREAST CANCER UPDATE Holistic strategies to decrease your risk based on the latest research Getting enough sleep, maintaining a healthy weight, doing some type of regular exercise, limiting alcohol, managing stress, eating a plant-based diet, and avoiding toxins in food and skincare products all help to prevent breast cancer. But recent research offers some additional advice.

Top Foods, Drinks, and Supplements to Prevent Breast Cancer Broccoli: Detoxifies harmful estrogens. Walnuts: Decrease growth of cancer cells. Extra Virgin Olive Oil: Lowers risk of developing breast cancer. Flaxseed: Contains lignans, substances that decrease tumor growth. Green Tea and Turmeric: Both limit growth of breast cancer cells. Drink the tea and add turmeric to food, or take them as supplements.

Maintain Healthy Vitamin D Levels Vitamin D isn’t a treatment for breast cancer, but optimum blood levels of the vitamin correlate with lower risk for the disease—and better survival if it does develop. On the flipside, low levels of the vitamin (below 20 ng/mL) increase risk. Experts don’t all agree on optimum levels, but these generally fall between 30 and 50 ng/mL. Most people need to take between 1,000 and 4,000 IU,

or 25–100 micrograms, daily to achieve these levels, but it’s best to get a blood test to determine your individual needs.

Keep Your Gut in Good Shape Researchers at the University of Virginia Cancer Center in Charlottesville have found that an unhealthy gut microbiome lays the groundwork for invasive breast cancer. The study, which was done in

animals, found that disruption in gut bacteria led to inflammation and tissue changes that cause a common form of breast cancer to become more aggressive. A diet that is high in fiber and includes fermented foods helps maintain a healthy balance of gut bacteria. In addition, prebiotic and probiotic supplements can help restore beneficial bacteria, and are often recommended after a course of antibiotics.

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Hospital food is known for its lack of appeal, so much so that malnutrition is a major problem during hospital stays. A recent study of 245 American hospitals found that most patients eat only half their plate or less, and one in three is at risk of malnutrition, increasing risk of death. But one hospital is changing things. New Milford Hospital in Connecticut is growing produce on-site, serving tasty organic meals to cancer patients and their caregivers, and providing cooking classes. Called Plow to Plate, the program is a joint effort of hospital executives, foodservice providers, physicians, town officials, and local farmers, with some help from a local culinary school. As part of the transition, hospital cooks had to learn how to procure fresh ingredients and prepare meals from scratch, without processed foods. To promote health in the community, the hospital also offers nutritious meals to local seniors for a mere $5. These are so popular that many seniors are coming to the hospital just to enjoy a delicious meal.

SAW PALMETTO

IMPROVES PROSTATE SYMPTOMS

A study of more than 350 men with enlarged prostates who were not taking any medication for the condition found that saw palmetto improved symptoms such as poor urinary flow. The herb also boosted overall well-being. The dose was 160 mg, twice daily.

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RELIEVES FIBROMYALGIA PAIN Known for its heart-health benefits, CoQ10 can also help relieve pain from fibromyalgia. In a study of patients taking a fibromyalgia drug, adding CoQ10 to the regimen brought greater relief of pain than the drug alone, and the supplement improved internal antioxidant production.

The Best Type of Stretching Confused about how to stretch? It all depends on whether you’re stretching before or after a workout, says Cat Kom, fitness trainer and founder of studiosweatondemand.com. Here’s what she recommends:

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Before a workout: Do dynamic stretching, meaning movements that warm up muscles while elongating them, as well as warming up joints and connective tissue. For example, march in place while swinging your arms and lifting your knees up high. After a workout: Do static stretching. This is what we usually think of as a “stretch.” Whether it’s lying on your back and extending your arms and legs or bending over to feel the stretch in your buttocks, be gentle and hold the stretch for at least 20 seconds. Kom compares static stretching with cold muscles to stretching a frozen rubber band—it can hurt your muscle fibers.

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trendWATCH What’s New in CBD? CBD is everywhere, and for those who can’t get enough, exciting new products abound. We scoured the marketplace to find the latest and greatest CBD formulas. Here’s what stood out from the crowd: ///BY NICOLE BRECHKA

Soothe your red, dry, or itchy skin with Green Roads Skin Relief Cream. With 200 mg of CBD and revitalizing ingredients such as avocado oil, safflower oil, and lavender oil, this topical roll-on is the perfect way to enhance your skincare routine. It has been tested by a third-party lab to ensure the highest quality and purity.

SKIN SAVER

Known for their high-quality botanicals, Gaia Herbs has HEMP introduced Hemp Full FLOWER Spectrum Extract. With this & SEED formula, you get all of the cannabinoids from the hemp plant (CBD is just one of them)—it’s as close as you can get to what’s found in nature. Gaia uses both the aerial (above-ground) parts of the hemp plant and the flowers, where a range of phytochemicals are found. Available in 10 mg and 20 mg strengths.

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combine full-spectrum hemp extract CBD and terpenes with vegan omega-3, -6, and -9 fats. These liquids undergo a Hemp One-Pass Extraction, which ensures a wider array of cannabinoids. Choose from three tasty flavors: Mango Peach, Citrus Ginger (with ginger and turmeric extracts), and Key Lime.

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truly does shine from within. Deep, “ Beauty soul-inspiring beauty is embracing who you are and showing respect, kindness and love to those around you. Of course, part of embracing and loving yourself means taking care of yourself and this starts with what you put into your body. This is why I use FloraSil from Flora, a plant-based silica that helps rejuvenate collagen, naturally.

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Think thin hair, weak, brittle nails, and less-than-supple skin are inevitable? Think again. These telltale signs of aging may be associated with a mineral deficiency. FloraSil is the ultimate, plant-based mineral makeover. The silica in FloraSil helps reverse some of the effects of aging by rejuvenating collagen and providing valuable nutrients your body is thirsting for.* Long hair, fewer wrinkles, and strong nails? They’re all within your reach. Say “goodbye” to the effects of time, and say “hello” to FloraSil – it’s time to let your natural beauty shine. #HelloBeautiful

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trendWATCH the Passion behind the Product

SeaSnax ///By Neil Zevnik

Until recently, my primary exposure to seaweed was through the kelp forests of Southern California when I went diving. Like many Americans, I viewed seaweed as an oddity, made appetizing by generous helpings of rice, crab, fish, avocado, and a lot of soy sauce. Little did I know that seaweed has been an important part of many cuisines for centuries, in places like Scandinavia and Wales, the Caribbean, and China, Japan, and Korea. And with good reason: it contains a plethora of nutrients, from

web exclusive recipe! Upgrade your lunch hour with this delicious Crab & Seaweed Salad featuring SeaSnax SeaVegi Seaweed Mix. Visit betternutrition.com for the recipe.

vitamins A, B, C, D, E, and K to minerals such as calcium, magnesium, potassium, and iron, not to mention plenty of soluble fiber and a generous jolt of omega-3s. All of which give seaweed profound antiinflammatory and antioxidant properties. Sounds good, right? And it is. But when Jin Jun set about creating seaweed-based SeaSnax; all she was thinking about was making her daughter healthy and happy.

The First Seaweed Snack in the U.S. Jin’s daughter was obsessed with roasted seaweed snacks, which were common in their Korean community in South Central Los Angeles. But like so much else in their underserved neighborhood, what was available was compromised—burdened with corn oil and excessive salt, and sourced from unregulated suppliers. Jin, with a master’s degree in Chinese medicine, was attuned to the connection between food and wellness, and she thought she could do better for her daughter. And thus was born SeaSnax. Using organic seaweed, extra virgin olive oil, and salt, Jin created the first roasted seaweed snack in America. And though the road was tough, she stayed true to her values. “We could have taken the faster, easier, or cheaper route, but our motto is: ‘We make snacks that our own kids eat.’ Our daughter is our North star. She sets the bar high, and we wouldn’t have it any other way.”

“Our motto is: ‘We make snacks that our own kids eat,’” says SeaSnax founder Jin Jun. “Our daughter is our North star. She sets the bar high, and we wouldn’t have it any other way.”

“Offer the Very Best of What You Have” So SeaSnaxs are sourced from a co-op of South Korean seaweed farmers who Jin helped receive USDA Organic Certification. And Jin refused to be deterred by naysayers who questioned the viability of her approach; “Even if you or others think the world isn’t ready for what you have to offer, if you offer the very best of what you have to give, there will be people waiting with open hearts and mouths. “Our mission is to invest in the next generation by addressing access to healthy choices for children from low-income areas.” So SeaSnax donates to organizations—like the Garden School Foundation based in Los Angeles and the Coalition for Healthy School Food based in New York—that educate and encourage children in the inner city. “I realized everything I had ever experienced—my creativity, activism, growing up in South Central Los Angeles in a food desert, motherhood, Chinese medicine, my values—were all in preparation for this. It is about providing the very best for my child, and for my customers. It is about serving. It is about love,” says Jin.

Neil Zevnik is a private chef in Los Angeles who tends to the culinary needs of the rich and famous; blogs about food, nutrition, and the environment for The Huffington Post; and volunteers with marine mammal rescue whenever he can. Learn more at neilzevnik.com.

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

How one mom turned healthy snacks for her daughter into a thriving, responsible business

• OCTOBER 2019

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Spread the News Are you a nut butter lover who’s on a keto diet? Most nut butters contain sugar or honey, making them off-limits on a keto diet. NuttZo Keto Butter lets you enjoy all the creamy goodness of nut and seed butters without the carbs. The ingredient list is simple and free of sweeteners: almonds, coconut, Brazil nuts, pecans, macadamia nuts, flax seeds, chia seeds, and Celtic sea salt. Sounds kinda amazing, right? Keto crackers, celery sticks, fat bombs, and protein shakes are just a few ways to enjoy this superfood spread.

Show Your True Colors Jane Iredale Forever Pink Just Kissed Lip and Cheek Stain is one of those beauty finds that you’ll want to share with all your friends. It’s a multipurpose stain that provides long-lasting, custom color to lips and cheeks. The dewy stain uses all-natural ingredients to enhance natural coloring— adjusting to the body’s chemistry to flatter skin undertone. All sales go to support Look Good Feel Better and other organizations that benefit women, girls, and animals.

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Bliss Out Talk about a match made in heaven: Organic Peruvian cacao meets handcrafted, full-spectrum hemp CBD in Momos CBD BEAN to BLISS BAR. This is some seriously good chocolate! And it’s further enhanced with calming CBD. You can’t taste the CBD—just rich chocolate. The bar comes in three flavors: Vanilla Raspberry, Almond & Himalayan Pink Salt, and Himalayan Pink Salt (Mint Cacao Crunch is coming soon). Everything is ethically sourced, sustainably harvested, and non-GMO.

Full Throttle Dave Asprey, founder of Bulletproof, a popular high-performance food, beverage, and content brand, has launched Innerfuel Prebiotic. Asprey, who created Bulletfproof coffee, discovered that adding prebiotics to his morning brew kept him feeling fuller, longer. Bulletproof coffee already supports satiety because it’s loaded with good fats, but prebiotics take it to the next level. Prebiotics, naturally found in certain foods, feed good bacteria. Innerfuel uses clinically backed, flavorless prebiotics to support balanced gut bacteria and digestive health.

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PQQ for Energy and Brain Health This unique supplement helps enhance memory, attention, energy levels, and sleep, while also reducing inflammation and LDL cholesterol. Sound too good to be true? Here’s why it’s not /// BY VERA TWEED Short for “pyrroloquinoline quinone,” PQQ is an essential nutrient that the human body must obtain from food. PQQ is naturally present in soil and is also produced by soil bacteria. Plants absorb it, and we obtain it by eating the plants. In addition, some of the bacteria in fermented foods and beverages make PQQ. Found in all tissues of the body, PQQ is concentrated in breast milk and is a required growth factor for development. Animal studies show that a deficiency stunts growth, impairs immunity, and causes reproductive and metabolic issues.

PQQ as an Energy Supplement As the power-generating components of cells, mitochondria turn food and oxygen into energy. They’re also vital for healthy communication among cells and play a role in destroying unhealthy cells, as in the case of cancer. Healthy mitochondria are essential for life, but they deteriorate and die off as we get older—that’s a major reason why kids have so much more energy than their parents and grandparents. Damaged and deteriorating mitochondria are linked to all of the major diseases of our time, from Alzheimer’s and Parkinson’s to chronic fatigue, heart failure, and diabetes. PQQ is unique in that it enhances “mitochondrial biogenesis,” a process that increases the number of healthy mitochondria in aging cells. In addition to improving energy production, this

characteristic of PQQ shifts some of the aging process into reverse gear. In a study at the University of California, Davis, researchers gave a small group of men and women PQQ supplements and tested the effects 76 hours later. Using blood and urine tests, researchers found that PQQ improved mitochondrial performance and reduced chronic inflammation. The effective dose was 0.3 mg of PQQ per kilogram of body weight—20 mg of PQQ for a 150-pound person, as an example.

How PQQ Enhances Mental Function Neurons—cells in the nervous system and brain—suffer from deteriorating mitochondria over time. In addition to impairing memory and attention, mitochondrial degeneration is linked to diseases such as Alzheimer’s and Parkinson’s. By regenerating mitochondria, PQQ can help arrest and possibly reverse some of this damage. A study of 41 elderly people in Japan tested the effects of PQQ on mental function. For 12 weeks, those in the study took either 20 mg of the supplement or a placebo. Cognitive tests showed that PQQ improved memory and attention, and brain scans found increased blood flow.

Other Research Highlights Improved sleep and lower cholesterol are other PQQ benefits identified in human studies. A study of 17 men and women found that 20 mg of PQQ taken daily for 8 weeks helped people to fall and stay

asleep, feel more alert in the morning, and experience less anxiety and hostility. Another study tested PQQ on a group of 29 adults between the ages of 40 and 57 who had elevated triglycerides and cholesterol. Taking 20 mg of PQQ daily for up to 2 weeks did not alter triglyceride levels, but it did reduce elevated levels of harmful LDL cholesterol.

The Best Way to Benefit Studies typically use 20 mg daily, or 0.3 mg per kilogram of body weight. To calculate your daily dose, divide your weight in pounds by 2.2 and multiply that number by 0.3. As an example, the dose for a 180-pound person would be 24 mg: 180 divided by 2.2 (82) multiplied by 0.3. Plant foods in general contain small amounts of PQQ; natto, spinach, green tea, parsley, green peppers, and kiwi are some of the top food sources.

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Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997. She is the author of several books, including Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.

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*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.

Redd Remedies_BN1019.indd 1

Feel Better. Live Better.™

8/21/19 12:46 PM

theCBDscoop/

USING CBD & HEMP FOR HE ALTH & WELLNESS

act in a similar way to balance the human body’s internal systems. The skin has its own endocannabinoid system, and one of its functions is regulating oil production in pores. Research with human skin cells shows that CBD regulates oil production and can help normalize it when it becomes excessive. This addresses a basic trigger of acne. CBD is also anti-inflammatory and antibacterial. Altogether, CBD has the potential to counteract the effects of the various triggers of acne, such as hormonal shifts, medication side effects, and dietary triggers.

Did You Know?

CBD for Acne

The skin has its own endocannabinoid system, and one of its functions is to regulate oil production.

This common condition can be emotionally debilitating, but CBD holds promise for treating acne and helping to reduce acne scars ///BY VERA TWEED Most prevalent among teenagers, acne is most often caused by hormonal changes, notably increases in androgen hormones during puberty. But it can also strike later in life as a result of hormonal shifts, as a side effect of some medications, or for other less-understood reasons. CBD is unlike medications, which generally address one specific contributing factor. Antibiotics, for example, target bacteria. Instead, CBD seems to modulate and help restore balance, providing a multifaceted therapy for acne triggers and contributors.

What Causes Acne? Most of the pores in your skin contain hair follicles, with the palms of the hands and soles of the feet being the main exceptions. Your pores also contain glands that produce a specific type of oil: sebum. It’s essential for lubricating the skin, but when the process malfunctions, acne can be the result.

Picture a microscopic shaft with a hair growing out of it. Lubricating oil is produced at the bottom and travels upward, around the hair, to the surface, where it keeps skin supple and soft. But the shaft can get plugged—often as a result of too much oil production stimulated by hormonal changes. The trapped oil gets inflamed and accumulates bacteria, dead skin cells, and other debris, and erupts as a pimple.

How CBD Clears Up Skin CBD is known to act on the endocannabinoid system by balancing the molecules that your body makes to regulate your nervous, immune, and other systems. For example, in the nervous system, endocannabinoids help to keep the stress response in balance. In a perfect world, you would make enough endocannabinoids to keep your body in harmony, but that doesn’t always happen. CBD contains cannabinoids that

Other Benefits of CBD

CBD may also help reduce acne scars. One study tested a CBD ointment on people with psoriasis or dermatitis, or scars resulting from these conditions. It found that using the ointment twice daily for three months improved skin without causing side effects. The anti-inflammatory properties of CBD oil may also have a soothing effect on skin. And this, in theory, could help prevent redness and skin disorders and slow down wrinkles.

How to Choose CBD Products for Skin Health Taking CBD oil internally helps to balance the endocannabinoid system overall and may help to resolve skin problems. But so far, preliminary research relating to the skin has mainly looked at topical applications of CBD. In skincare products, CBD may be combined with some type of carrier oil, such as coconut oil, olive oil, argan oil, or shea butter, and may also contain additional ingredients. When choosing a product, keep in mind that ingredients other than CBD may affect your skin, so if you have any known sensitivities, choose accordingly. And if you’re trying to treat acne or another skin condition, look for a product that is formulated for that purpose.

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This season, when it comes to your immune health:

or trust Ester-C® The only vitamin C with 24-hour immune support* Don’t take chances. Do all you can to support your immune health:* Eat healthy, get your rest— and take Ester-C® every day.* Taken just once a day, Ester-C® capsules, vegetarian tablets and effervescent powder packets absorb into your system and stay there longer than regular vitamin C to deliver 24-hour immune support and potent antioxidant activity.* So now more than ever, trust your immune health to Ester-C®… Nothing Else Works Like It.*

One daily dose works for 24-hours.* Non-GMO. Gluten Free. Available at health, natural food and vitamin specialty stores.

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Am Health Ester-C_BN1019.indd 1

8/15/19 11:52 AM

asktheNATUROPATHICdoctor/

ANSWERS TO YOUR HE ALTH QUESTIONS

How Forest Bathing Helps You Feel Better Getting back to nature can have a profound and therapeutic effect on your immune health, stress levels, and much more ///BY EMILY KANE, ND, LA C

: What’s the deal with

“forest bathing?” Isn’t this just a walk in the woods? —Joshua H., Myrtle Beach, S.C.

Well, yes, but it’s more than that. There’s a specific focus on being with the trees. A guided nature walk is generally chosen for informational content, and a hike typically is focused

on a destination such as a mountaintop or scenic overlook. By contrast, the purpose of forest bathing is simply to “be” in the presence of the trees without any goal other than to allow the natural calming and healing potential of the forest to seep into our skin, eyes, and lungs. Often people walking through cities, or even on trails, wear earbuds, or engage in other distractions. These aren’t bad activities, but when we really relax our

brain chatter into the vast, non-hectic vibe of a forest, it can help us feel calmer and less stressed. Amazingly, trees emit not only oxygen, but also a category of plant germ- and pestrepellents called phytoncides, which have been shown to promote health in humans. Phytoncides are pleasant-smelling volatile oils with innate antimicrobial properties. They not only render the forest air fresher, but inhaling these plant

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chemicals has been shown to improve immune system function. Over thousands of years of “civilization,” we humans have become an indoor species. According to a 2001 EPA study, average Americans spend 87 percent of their time inside a building and 6 percent of their time inside a vehicle. Awareness of protecting, and interacting with, our great outdoors has increased since then, so I’m hopeful those rather dismal numbers have improved. Physiologically and emotionally, our optimal health and well-being depend on staying connected with our planet home.

Deep Roots In the 1980s, forest therapy (shinrin-yoku) became part of a national health care program in Japan. The Japanese Ministry of Agriculture, Forestry, and Fisheries spent many years, and an impressive amount of money, on conducting field experiments, measuring the health parameters of forest bathers compared to controls walking through a city. One of the larger studies measured the subjects’ salivary cortisol (which increases with stress), blood pressure, pulse rate, and heart rate during a day in the city and compared the data with the same biometrics, on the same subjects, taken during a day that included a 30-minute forest visit. The study concluded, “Forest environments promote lower concentrations of cortisol, lower pulse rate, lower blood pressure, greater parasympathetic nerve activity, and lower sympathetic nerve activity than do city environments.” Further, forest bathing, even after only 30 minutes, proved to be a psychological balm. The subjects showed reduced hostility and depression scores, coupled with increased liveliness, after exposure to trees. Thus, the researchers concluded that “forest environments can be viewed as therapeutic landscapes.” After the initial findings were published and Japan began to designate certain trails as therapeutic, more and expanded studies were conducted in Korea, Finland, and the U.S., showing

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similar reductions in tension and anxiety among forest bathers. These were not just subjective benefits reported by participants; blood and urine samples taken before and after forest bathing showed a significant increase, up to 50 percent, in natural killer cells (a type of immune-boosting white blood cell that fights cancer and other diseases).

High Intensity.

Hydration

Branching Out Taking in the sights, sounds, and smells of a forest can potentially arouse feelings of awe similar to viewing our planet from space, or having a personal breakthrough about how all life is connected, precious, and fleeting. Spending time amidst trees will absolutely improve your health, memory, attitude, and energy. More and more humans on the planet are urban dwellers, living in spaces that do not readily allow for walking in the woods. Many of us no longer live anywhere near where the food we eat was grown. There is no going back—time and momentum move forward. But we can preserve a balanced relationship with our forests, for our own health, and the health of everyone. Find a stand of trees near where you live or work and consciously develop your relationship with these majestic plants. Both you and the trees will benefit! Forest Bathing Resources To learn more about forest bathing and get information on guided tours and immersion programs, check out these websites:

* natureandforesttherapy.org * shinrin-yoku.org * forestbathingcentral.com

INTRODUCING THREE HYDRATION HEROES long lasting, deep hydration for refreshed, radiant skin

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

Do you have a question for Dr. Kane? Email it to editorial@betternutrition.com with “Ask the ND” in the subject line.

Learn more at mychelle.com

8/26/19 3:32 PM

naturalBEAUTY/

PURE INGREDIENTS FOR SKIN & BODY

Find Your Skin’s Bright Spot It doesn’t get much better than topical vitamin C when it comes to transforming the look and health of your skin. If you’re not already using it, here’s why you need to start now /// BY SHERRIE STRAUSFOGEL “Vitamin C supports overall skin health and prevents signs of aging,” says Heather Wilson, a licensed esthetician and director of brand development at InstaNatural, a skin care company that combines activated forms of vitamin C with vitamin C-rich botanicals in it products. How does vitamin C work? Research shows that it helps maintain skin firmness and elasticity by supporting construction of collagen, the skin’s primary building block. Vitamin C has also been shown to increase skin brightness by reducing the enzymes that cause dark spots and blotches. (See box for even more reasons to shower your skin in vitamin C.) Humans are unable to synthesize vitamin C, and even if you ingest high doses, only a small fraction will be biologically available and active in the skin. That’s why it’s so important to make topical vitamin C part of your skin care routine. “While all vitamin C products offer skin benefits,” Wilson says, “serums and moisturizers pack the biggest punch. They’re generally the most concentrated and are left on the skin, not rinsed off. And don’t stop at vitamin C—a product’s efficacy is truly based on the complete composition of ingredients. Look for formulas that are boosted with 6 WAYS VITAMIN C other ingredients WORKS ITS MAGIC such as ferulic acid * Helps protect skin from UV damage or hyaluronic acid, as * Reduces fine lines and wrinkles well as nourishing * Brightens skin botanicals and * Reduces hyperpigmentation extracts that are * Strengthens the skin’s ability to also known to repair itself support and defend * Boosts the skin’s collagen production against aggressors and signs of aging.”

• OCTOBER 2019

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beauty PICKS

Repair the effects of UV exposure with DeVita Luxe C17 Serum. High-potency (17%) vitamin C in this quick-absorbing serum supports skin’s collagen production for firmer and brighter skin. Aloe vera, hyaluronic acid, and green tea keep skin hydrated and calm inflammation. Squalene from sugarcane prevents moisture loss and restores skin suppleness. Oils of jojoba, pumpkin, watermelon, lemon, orange, meadowfoam, and shea nourish skin.

Defend your skin with Derma E Vitamin C Renewing Moisturizer. Probiotics and antioxidant-rich rooibos and green teas moisturize skin, guard against environmental stressors, and work together with vitamin C’s collagenboosting power to smooth and firm skin. Use this lightweight cream day and night.

Refine the tone and texture of your skin with Juice Beauty Stem Cellular Vinifera Replenishing Oil. Vitamin C and fruit stem cells are infused into resveratrol-rich grape seed oil to brighten skin tone. Organic sunflower seed and jojoba seed oils smooth and soften skin. Organic pomegranate seed oil and vitamin E provide antioxidant protection. This fast-absorbing facial oil can multitask as a makeup primer.

4 5

Try It! MyChelle Dermaceuticals is giving away 25 bottles of Perfect C Cleansing Oil (thanks, MyChelle!). To enter for your chance to win, email your name and address to community@ frenchtransit.com. Please put “BN Perfect C” in the subject line. Good luck!

Two is better than one with Reviva Labs Dual Source Vitamin C Serum. This skinbrightening serum boasts two different vitamin C extracts: sodium ascorbate and aminopropyl ascorbyl phosphate. You get a concentrated infusion of vitamin C that targets age spots. It also helps promote collagen synthesis and corrects existing environmental skin damage.

Enhance your favorite serum or moisturizer with Hyalogic Vitamin C+ Beauty Boost Powder. In addition to the antioxidant power of vitamin C, panthenol (pro vitamin B5) and aloe vera hydrate and soothe skin, arginine protects skin from free radicals and regenerates skin cells, and glutathione brightens skin and evens skin tone. In the palm of your hand, mix one scoop of powder with any serum or moisturizer to intensify skin benefits and protection.

Restore your skin while you wash with MyChelle Dermaceuticals Perfect C Cleansing Oil. This light oil transforms to a creamy cleansing lather that illuminates and hydrates skin. In addition to the vitamin C, antioxidant tamanu oil repairs sun damage and hydrates, and omega-rich baobab oil softens, moisturizes, and tightens skin. Sherrie Strausfogel is the author of Hawaii’s Spa Experience: Rejuvenating Secrets of the Islands (the first book to feature aromatherapy in its pages). Based in Honolulu, she writes about beauty, spas, health, cuisine, and travel. Her work has appeared in more than 100 magazines, newspapers, guidebooks, and websites.

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â&#x20AC;¢ OCTOBER 2019

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immune

system

RECHARGE YOUR

What does it really take to boost your resistance to colds, flu, and other types of illness? We sat down with holistic health expert Michele Burklund, NMD, to get the scoop on maintaining a healthy immune system BY MICHELE BURKLUND, NMD

n today’s digital age, it has actually become more difficult to decipher what can be of real benefit to our health versus misleading articles using inaccurate data. To help you get the real, evidence-based facts behind your most common questions, we asked Dr. Michele Burklund, a leading authority in naturopathic medicine, the chief science officer at Puriya, and contributing writer here at Better Nutrition, to set the facts straight.

BN: How will boosting my immune system improve my overall health? MB: Supporting overall immune health can benefit the whole body by decreasing your risk of catching a cold, allowing faster recovery time from illness, and giving your body more protection against potential invaders. There’s ample data that suggests a diet rich in nutrients, as well as healthy lifestyle practices and stress management, plays a role in immune health and disease prevention. Eat whole foods, find ways to manage stress, and get adequate sleep to encourage a balanced and harmonious immune function.

BN: What’s the connection between my gut/microbiome and my immune system?

MB: Your gut microbiome, also named “the last undiscovered human organ,” is a remarkable ecosystem consisting of a community of species including bacteria, fungi, archaea, and protozoans. The gut microbiome has been extensively studied in recent years, with over 15,000 articles published since 2011 that describe its role in many conditions, including celiac disease, inflammatory bowel disease, and allergies. We have also learned that diversity matters, and certain species of bacteria have been linked to supporting immune health, fighting colds, supporting mood, and even reducing weight gain. The Journal of Frontiers in Immunology published a study that reveals just how complex the interactions are between the gut microbiome and the immune system, and how so many things can affect the balance including diet, medications, hygiene, and lifestyle. Another study, published in the Human Microbiome Journal, further evaluates the relationship between the host (us) and the microbiome (inside our gut) and finds many external influences and checkpoints can disturb the balance and affect immune health— meaning that our microbiome is just as unique as we are, and what we put into our bodies greatly affects that unique ecosystem. So how can you restore healthy gut flora? It’s important to replenish your beneficial bacteria after antibiotic use by taking a probiotic and eating fermented foods. Keep your gut flora balanced and support your body’s immune function by eating prebiotic foods such as garlic, asparagus, leeks, onions, and Jerusalem artichokes. OCTOBER 2019

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BN: What are the best immune-booster supplements? MB: There are countless supplements that can support the immune system, but these are a few of my favorites: OLIVE LEAF EXTRACT: Extra-virgin olive oil

gets all of the attention, but the leaves of the olive tree are just as medicinal, if not more! A recent study published in the Journal of Nutrients found that the use of olive leaf extract dramatically lowered the number of sick days in high-school athletes by 28 percent when compared to a group that didn’t supplement. Oleuropein is the main healing compound found in olive leaves that has been studied for its antibacterial, antiviral, antioxidant, and anti-inflammatory effects. Olive leaf extract is typically found in capsule or tincture form.

ARTEMISIA: Commonly known as wormwood, this powerful immune-supportive plant has a 5,000-year-long history in traditional Chinese medicine for effectively treating common conditions. The Journal of Clinical Infectious Diseases published a German study that revealed this potent herb to have a broad spectrum of antimicrobial activities against common viruses including Epstein-Barr and other viruses from the herpes family. Interestingly, recent research on Artemisia has also shown that it helps balance the gut microbiome and supports immune health. Try this bitter herb in tea, tincture, or capsule form. MEDICINAL MUSHROOMS: Found in forests

around the world, healing fungi can have profound effects on your well-being. Biomedical Journal published a recent article about medicinal mushrooms that outlines more than 130 different medicinal functions, including immune balancing and detoxification actions, as well as the ability to ward off common viruses and

BN: What are signs of a weak immune system? MB: Have you noticed that you’ve been getting more colds than normal lately? Perhaps you feel exhausted for no reason? These could all be signs that your immune system might need a little pick-me-up. The symptoms of a weakened immune system depend on the cause as well as other factors, like whether it’s acquired (something you get later in life) or congenital (you were born with it). The main organs involved in your immune system include your spleen, tonsils, thymus, bone marrow, and lymphatic system, and how each organ is affected can also play a role in determining the symptoms. The most common signs can include: Fatigue Frequent infections (colds/flu) Prolonged recovery period from illnesses Increased inflammatory markers Digestive problems Skin infections and/or rashes Joint pain Chronic yeast and/or fungal infections

bacteria. Beneficial mushroom species with powerful therapeutic properties include chaga, shiitake, turkey tail, reishi, maitake, lion’s mane, and cordyceps. CAT’S CLAW BARK: It’s not as common as other immune-boosting botanicals you see in health food stores, but that’s no reason to dismiss it. Native to the Amazon, cat’s claw has been shown to be a powerful immune booster in traditional medicine. The Journal of Phytotherapy Research discovered that this rainforest remedy could have a beneficial influence on the immune system and can be used as a good preventive remedy. Not only can this bark decrease inflammation and support immune health, but it’s also been shown to improve brain health. In fact, the Journal of Scientific Reports concluded that cat’s claw could be a “potential breakthrough for the natural treatment of both normal brain aging and Alzheimer’s disease.” Cat’s claw can be found in teas, tinctures, and capsules.

BN: What vitamins boost your immune system? MB: There are two main ones: VITAMIN C: It’s an essential nutrient and a potent antioxidant. It also has the ability to strengthen the immune system. A study published in the Annuals of Nutrition and Metabolism found that blood concentrations of vitamin C rapidly decline during stress and infections due to increased metabolic demands and inflammation. Furthermore, the Journal of Nutrients published a recent trial showing that a deficiency of vitamin C could impair immunity and increase the risk of infections, concluding that a daily intake of vitamin C can help prevent illness. You can increase your daily intake of vitamin C through supplements and/ or food sources such as citrus fruits, acerola cherries, rose hips, chili peppers, guavas, kiwis, kale, and broccoli. VITAMIN D: It’s common knowledge that vitamin D plays a

powerful role in immune health, and current research is finally locking down the mechanism. A study from UCLA published in the Proceedings of the Nutritional Society shows that vitamin D is a key factor linking innate and adaptive immunity. Previous studies have also confirmed that a vitamin D deficiency is linked to an increased risk for diseases including Crohn’s disease and multiple sclerosis. It’s important to have your vitamin D tested on a regular basis and maintain an optimal level to support overall immune health.

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BN: What are some other healthy ways to boost immunity? MB: There are a variety of lifestyle strategies that can help, including:

Serves 2

This rich, smooth latte is infused with immune-protective medicinal mushrooms, medium-chain triglycerides, and raw cacao for long-lasting energy. Recipe by Lisa Turner 2 cups coconut milk beverage 1 Tbs. raw cacao powder 1 Tbs. coconut sugar 1 Tbs. MCT oil 1 tsp. powdered chaga or other mushroom, or mushroom “coffee” powder Cacao nibs for garnish, optional Combine coconut milk, cacao powder, and coconut sugar in small pot, and heat to almost boiling. Whisk in MCT oil and mushroom powder. Pour into mug, garnish with cacao nibs, if using, and serve immediately. Per serving: 140 cal; 0g prot; 12g total fat (11g sat fat); 8g carb; 0mg chol; 20mg sod; 1g fiber; 4g sugar

Lack of sleep can reduce immunity and increase the risk of infection.

MOVE YOUR BODY: Moderate

6 Formulas for Strengthening Your Immune System

Host Defense MycoShield Spray Immune Support is a blend of five organic mushrooms, including turkey tail and chaga. (Shown in Peppermint flavor.)

Essential Formulas Dr. Ohhira’s Probiotic combines probiotics and postbiotics (nutrients from fermentation) with a food-based blend of prebiotics, including Artemisia princeps.

American Health Ester-C with D3 contains 1,000 mg of a patented non-acidic form of vitamin C and 5,000 IU of vitamin D3.

Mushroom Wisdom Super Reishi is log-grown with no synthetic pesticides or fertilizers. It’s enhanced with immuneboosting Maitake D-Fraction.

Pradise Herbs Olive Leaf is made with non-GMO ingredients and features an active wholespectrum extract of olive leaf.

GET MORE SLEEP: The quality and amount of sleep you get can have profound effects on many aspects of life, including immune health, cognitive function, and mood. A study in the International Journal of Biological Sciences confirms that lack of sleep can reduce immunity and increase the risk of infection. Remove screens from the bedroom and try relaxing activities such as reading a book or taking a bath before bedtime.

Om Mushrooms Chaga Powder is certified organic, fermented, and tested for heavy metals. Try it in our Mushroom Mocha.

levels of exercise have a favorable effect on the immune system, stress markers, psychological wellbeing, and sleep. The Journal of BioMed Research International released a study that revealed long-term, moderateintensity exercise improved immune function and promoted anti-inflammatory changes in the body. Go on a 20-minute walk each day, join an exercise class, or try something gentle such as tai chi. Exercise comes in many forms—simply taking the stairs instead of the elevator or parking your car further from your destination can help. LEARN MORE ONLINE For links to the studies cited in this article, visit betternutrition.com. Michele Burklund, NMD, is a physician specializing in holistic health and preventive medicine. Burklund believes that true medicine discovers the root cause of an illness, rather than simply treating symptoms. Visit medicinewild.com to learn more.

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

Immune-Boosting Beverage: Mushroom Mocha

REDUCE YOUR STRESS: This is much easier said than done, but the results can have profound effects on your health. A Stanford University study found that long-term stress can suppress immune responses, induce low-grade inflammation, and even increase susceptibility to some types of cancer. Boost your immune system by finding ways to reduce your daily stress level. Explore different relaxation techniques, go for a walk, try yoga, and don’t be afraid to set limits and say “no” if you feel overextended.

PRACTICE MEDITATION: Science has finally caught up with this ancient practice and its positive benefits on immune health. In fact, a systemic review published in the Annals of the New York Academy of Sciences found mindfulness meditation to be associated with positive changes in several immune-related biomarkers, including the reduction of the inflammatory marker CRP. Find a quiet place, sit in a comfortable position, and begin to clear thoughts from your mind to focus on the moment.

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Emerald Health_BN1019.indd 1

8/21/19 12:23 PM

CROP

Fall Superfoods to Feast On Now

The weather might be getting cooler, but your fruit and vegetable choices are heating up. Here are five ways to get adventurous with your food BY MATTHEW KADEY, MS, RD

here are plenty of reasons to fawn over summer’s abundance of crisp lettuce heads, plump tomatoes, and juicy local berries. But when sweater weather rolls around, there are still plenty of impressive and seasonal powerfoods at their flavor and nutritional peak. While everyone loves pumpkins, carrots, and apples for their comfort-food appeal, there are some lower-profile vegetables and fruits that you should be scouring markets for this fall. Combat common maladies and breathe new life into your menu with these underrated cold-weather finds to hold you over until asparagus season.

CONCORD GRAPES Red and green grapes are yearround finds in the produce aisle, but these not-to-be-missed sweet-tart gems are a true harbinger of fall. Native to American soil, oh-so-seasonal concord grapes are blessed with a luscious, sweet interior that is as grape-y tasting as a grape can be. Their deep, purple-blue hue marks the presence of a payload of beneficial polyphenols—the same sort of potent free-radical-annihilating antioxidants found in berries. Recent evidence suggests that polyphenols from concords can bolster mental functioning and fortify heart health by helping our blood vessels dilate for better blood flow. These smallbut-mighty nutritional powerhouses also offer up vitamin C, vitamin K, and manganese, a mineral that’s necessary to activate enzymes involved in the metabolism of carbohydrates and amino acids. In the Kitchen: It’s never a bad idea to nosh on concord grapes by the handful, just as soon as they’re purchased from local markets. And DIY jam and jellies are a natural fit. But don’t stop there. Use grapes in baked goods, toss them into fruit and vegetable salads, and make them a star of compotes to be strewn over fish, meat, or a bowl of yogurt. Grapes also freeze well. Rinse, dry, and freeze them on a baking sheet. You can cook or bake with frozen concords—or snack on them straight from the freezer for a frosty treat.

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

CREAM OF THE

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

CELERY ROOT Here is proof that beauty is only skin deep in the vegetable world. Lumpy and gnarled celery root, also called celeriac, is exactly what its moniker claims it to be—the sizable root of a celery plant. What it lacks in aesthetics, subterranean celery root makes up for with a fresh flavor that wanders between parsley and celery, which is in the same family as parsley. It also boasts ample amounts of vitamin K—a single-cup serving delivers nearly a day’s requirement for this nutrient. A recent study in the journal Nutrients suggests that people with higher blood levels of vitamin K are at a lower risk of death from cardiovascular causes. Vitamin K is also vital for proper blood clotting and bone strength. Celery root supplies a range of other essential nutrients, including vitamin C, phosphorus, and potassium, and it’s one of the lower-sugar root vegetables—its carbs hail mostly from slower-digesting complex carbohydrates. Bonus: It’s super-versatile, making it easy to eat as often as you like. In the Kitchen: Celery root needs to be peeled generously with a sharp knife prior to eating. To peel, simply lop off the top and bottom so that the root sits flat, and work your knife down the sides to remove the knobs. Grate the pale-yellow raw flesh and use it in salads, sandwiches, and slaws; steam and mash for a lower-carb riff on mashed potatoes; cube and use in hashes; blend into puréed soups; slice thick and roast for a veg “steak.”

Salmon Tacos with Beet-Celery Root Slaw Serves 4

1 large beet, shredded 2 cups shredded celery root 2 scallions, thinly sliced ⅓ cup cilantro 3 Tbs. cider vinegar ¼ tsp. salt 1 lb. salmon fillets ½ cup sour cream 2 Tbs. prepared horseradish Juice of ½ lemon 8 corn tortillas, warmed

1. Toss together beets, celery root, scallions, cilantro, cider vinegar, and salt in medium bowl. Let rest at least 30 minutes.

2. Preheat oven to 300°F. Season salmon with salt and pepper, and place skin side down on parchment paper-lined baking sheet. Bake 15 minutes, or until just barely cooked through. Let rest 10 minutes, then gently break apart flesh using a fork.

3. Stir together sour cream, horseradish, and lemon juice.

4. Place chunks of salmon on tortillas and top with slaw and dollops of sour cream-horseradish sauce. Per serving: 448 cal; 28g prot; 22g total fat (7g sat fat); 35g carb; 77mg chol; 335mg sod; 5g fiber; 4g sugar OCTOBER 2019

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Roasted Pear-Butternut Soup Serves 4

1. Preheat oven to 400°F. Toss squash, onion, and garlic with oil and salt. Spread on baking sheet, and roast 25 minutes. Add pears to baking sheet and continue roasting until squash is tender, about 10 minutes.

2. Place broth, cashew or almond milk, roasted vegetables and fruit, maple syrup, thyme, cinnamon, nutmeg, and cayenne in blender or food processor, and blend until smooth. Blend in additional broth if mixture is too thick.

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

1 medium butternut squash, peeled and cubed 1 large onion, cut into 1-inch wedges 4 whole peeled garlic cloves 1 Tbs. grapeseed oil ¼ tsp. salt 2 pears, cored and sliced into 1-inch wedges 3 cups low sodium vegetable broth 1 cup plain cashew milk or almond milk 2 Tbs. pure maple syrup 1 Tbs. fresh thyme ½ tsp. cinnamon ¼ tsp. nutmeg ¼ tsp. cayenne ⅓ cup unsalted roasted pumpkin seeds (pepitas)

3. Pour soup into serving bowls and garnish with pumpkin seeds. Per serving: 264 cal; 5g prot; 9g total fat (1g sat fat); 46g carb; 0mg chol; 262mg sod; 8g fiber; 20g sugar

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SUNCHOKES

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

PEARS Ring in sweater weather by making sure pears are on your shopping list. These juicy fall stalwarts are a delicious way to help you nail your daily fiber quota—a medium fruit delivers about 6 grams, more than you get from a similar-sized apple or a cup of cooked quinoa. Current recommendations advise 38 grams of fiber per day for men and 25 grams for women. It’s a good number to reach for, since fiber can help stabilize blood sugar numbers, improve your cholesterol profile, feed the beneficial bacteria in your digestive tract, and keep you feeling full to help regulate calorie intake. Tapping into nearly a decade of data from the National Health and Nutrition Examination Survey, which involved 24,808 adults, researchers from Louisiana State University discovered that pear eaters on average weighed nearly 8 pounds less than people who did not include the fruit in their diets, despite the fact that overall calorie intake was about the same. Lovers of pears were also found to have higher intakes of vital nutrients such as vitamin C, potassium, and magnesium. What’s more, the curvy fruit is a notable source of health-boosting phenolic antioxidants. In the Kitchen: Bartletts are America’s favorite pear, but this fall try sampling other varieties, including Bosc, Anjou, Seckel, and ultra-crisp Asian. Pears are a perfect out-of-hand snack, but you can also add slices to oatmeal, yogurt, toast (try placing slices on top of a slick of nut butter), and even salads for a sweet counterpoint to earthy-tasting vegetables. And blend into smoothies for a drink with seasonal flare.

This knobby vegetable is the root tuber of a plant in the sunflower family and is also called Jerusalem artichoke, though it’s not native to the Holy Land and is unrelated to artichokes. It will add crisp texture and a bright flavor reminiscent of jicama, water chestnuts, and apple to your fall menu. Nutritionally, sunchokes boast lofty amounts of the soluble fiber inulin. Non-digestible fibers such as inulin are known as prebiotics since they provide a fuel source for your gut microbiota, which can then work harder to improve your digestive, immune, and mental health. This often-overlooked tuber is also a surprising source of iron. As part of the mechanism that transports oxygen to various tissues including muscle, iron is an essential part of keeping you feeling energized. In the Kitchen: Unlike potatoes, sunchokes can be eaten raw, so try slicing them very thinly and adding to salads for some tasty crunch. Or cut them into larger pieces and use as a delivery system for dips. Their thin, edible skin does not need to be peeled before eating. You can also sauté slices for use in pasta dishes, roast chunks as part of a root vegetable medley, and simmer cubes in hearty stews. For a much healthier take on French fries, slice sunchokes into matchsticks; toss with oil, salt, and pepper; and bake at 350°F for roughly 15 minutes.

PARSNIPS When you take a peek at the nutritional numbers, it’s clear that even Bugs Bunny should chip away at this ghostly cousin of the carrot. Parsnips possess a nutty-earthy flavor and a deep concentration of nutrients that can sharpen your health. These include vitamin C, vitamin K, potassium, and folate. A report in the American Journal of Clinical Nutrition presented evidence to show that if we consume more folaterich foods such as parsnips when we are younger, it will pay off in lower blood pressure numbers as we age. Root harder for parsnips and you’ll also benefit from their dietary fiber—roughly 7 grams in a 1-cup serving, which happens to be about 70 percent more than what you get from carrots. According to a recent analysis of studies conducted over the past 40 years, high-fiber eaters—those pushing past the 30 grams a day mark—have a 15–30 percent lower risk of suffering from some of today’s biggest killers, including heart attack, stroke, type 2 diabetes, and colorectal cancer, compared to people who eat a fiber-poor diet. In the Kitchen: While parsnips can certainly be eaten raw—try spiralizing them and tossing with a dressing—many people prefer them cooked, which softens their texture and amplifies their natural sweetness. Stews, soups, and chili are natural fits for hardy parsnips. You can also roast them like you would other root vegetables for a seasonal side-dish. Matthew Kadey, MS, RD, is an Ontario, Canada-based dietitian and food writer who has contributed nutrition and recipe features to dozens of publications. He is also the author of Rocket Fuel: Power-Packed Food for Sports + Adventure (Velopress, 2016).

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HIGH-TECH

VEGGIE BURGERS WHAT’S THE BEEF?

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Realistic, plant-based meats are a multibillion-dollar business —but are they good for you? BY LISA TURNER

f all the great food debates of the 21st century, nothing arouses more intense exchange than the topic of meat—and for good reason. In addition to ethical issues regarding how the animals are treated, the livestock industry has a vast environmental footprint, contributing to land and water degradation, deforestation, loss of biodiversity, and acid rain. Conventional livestock farming is responsible for almost 15 percent of human-generated greenhouse gas emissions—more than cars, trucks, ships, and planes combined (yep, it’s true). Raising animals for food also requires staggering quantities of land, feed, and water: 26 percent of the earth’s ice-free land is used for livestock grazing and 33 percent of croplands are used to produce livestock feed. And of the less than 1 percent of freshwater available for human use, 70 percent goes toward livestock production—a pound of beef requires almost 1,800 gallons of water to produce, compared to about 200 gallons for the equivalent amount of soy. Studies have linked increased consumption of meat, especially red meat, with an increased risk of heart disease, cancer, neurodegenerative disease, and all-cause mortality. (Note: Most of these studies have been done on conventional meats—i.e., not grassfed, organic, and/or sustainably farmed varieties.) Let’s face it: Many Americans aren’t likely to give up their beloved burgers— and the standard bland-and-crumbly veggie burger won’t cut the mustard for committed carnivores. The solution? A new era of meat substitutes designed

not only for vegans and vegetarians, but also for dedicated carnivores. The main contenders—Impossible Burgers (Impossible Foods), Beyond Burgers (Beyond Meat), and Uncut Burgers (Before the Butcher)—are a far cry from traditional meat substitutes. Using high-tech processes that coax plant-based ingredients into mimicking the attributes of meat, these fleshy, textured alternatives brown, sizzle, and even “bleed.” All three sidestep the environmental and ethical concerns of raising animals for food and, by more closely mimicking the real thing, are more universally appealing than their traditional veggie burger cousins. But are they actually good for you? Here’s a point-by-point exploration of the three new-generation burgers mentioned above. PROTEIN AND CALORIES. When it comes to protein and calories, faux meats are similar to beef. A quarter-pound beef patty has 20–24 grams of protein; these three plant-based burgers have 18–20 grams, with fewer calories. They also have more iron: 20–25 percent of the daily value (DV), compared with 17 percent in a beef burger. And all of them have more fiber—Uncut has a respectable 5 grams per serving, beef has none. TOTAL AND SATURATED FAT. Fat gives meat its flavor, marbled texture, and juicy mouthfeel, so meat-free alternatives have plenty of added fat to replicate that experience. A 4-oz. beef patty has 18–20 grams total fat and 8 grams saturated fat. By comparison, plant-based burgers have 14–19 grams total fat and 6–8 grams of

saturated fat. But here’s the difference: the saturated fat in faux burgers comes mostly from coconut, and some studies suggest that coconut doesn’t increase harmful LDL cholesterol levels and may also increase beneficial HDL cholesterol levels. And all three plant burgers are cholesterol-free. SODIUM. Both the Impossible Burger and the Beyond Burger have considerably more sodium than an uncooked 4-oz. beef patty (see p. 38). This seems shocking, until you consider that when you cook a beef burger, you’re most likely seasoning it with salt, which raises the sodium content. By comparison, a McDonald’s Quarter Pounder weighs in at 730 mg of sodium. So unless you’re at risk for high blood pressure, the sodium content may not be an issue. If it is, Uncut Burger is a better choice, with a modest 150 mg sodium per serving. SOY. It’s the main ingredient of the Impossible and Uncut burgers—not necessarily a problem, except that Impossible Burger unapologetically uses GM soy. The company says that it supports the responsible, constructive use of genetic engineering to solve environmental, health, safety, and food security problems, and maintains that it wouldn’t be able to make a “product that rivals or surpasses beef for flavor, texture, nutrition, sustainability, versatility, and accessibility without it.” Uncut Burgers, on the other hand, use only soy that’s free of GMOs. “We chose soy because it has a neutral flavor and adds a more realistic bite and texture,” says OCTOBER 2019

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BURGERS BY THE NUMBERS per 4-oz. patty

btbfoods.com PROTEIN

18g FAT

SATURATED FAT

impossiblefoods.com PROTEIN

19g

SODIUM

FAT

19g 150g CALORIES 260

20g

SODIUM

FAT

CALORIES 240

HEME. The Impossible Burger’s taste is achieved primarily through the addition of heme, a genetically engineered ingredient made by inserting DNA of soy leghemoglobin (a protein found in the roots of soybean plants) into yeast, then fermenting the yeast. The company says this practice avoids harvesting soy plants for heme, “which would promote erosion and release carbon stored in the soil.” Heme is what gives the Impossible Burger its meat-like flavor, aroma, and reddish-pink color. If the whole idea of genetically modified soy leghemoglobin creeps you out, Uncut Burger and Beyond Burger use beet juice to achieve the same bloody look.

PROTEIN

14g 370g

Danny O’Malley, founder of Before the Butcher. “And we didn’t want to use wheat gluten, because it’s important to us that our products are gluten-free.” If you’re sensitive to soy, Beyond Burger is a better choice: it’s soy-free, non-GMO, and uses pea, rice, and mung bean protein.

SATURATED FAT

BEEF PATTY

beyondmeat.com SATURATED FAT

SATURATED FAT

21g

SODIUM

FAT

SODIUM

17g

75g

18g 390g CALORIES 250

METHYLCELLULOSE. All three burgers contain more than a dozen ingredients, including methylcellulose, a chemical compound derived from cellulose, the main constituent of plant cell walls. In foods, it’s used as a binder and helps mimic the texture of meat in faux burgers. It’s a unique ingredient that helps create the firm bite and varied texture that mimics beef, says O’Malley—and it’s the reason these burgers don’t fall apart the minute you bite into them. While cellulose can be derived from corn cobs, soybean hulls, sugar cane stalks, and other plant ingredients, in reality, it usually comes from highly purified wood pulp (Uncut Burgers uses non-GMO cellulose) that’s treated to create a binding effect in the absence of gluten. Before you freak out, you should know cellulose and methylcellulose are found in many foods that you may already eat, including Boca Burgers and 365 Meatless Burgers, as well as

PROTEIN

CALORIES 240

a variety of packaged breads, pastries, and packaged grated cheeses. It’s also the primary ingredient in many overthe-counter laxatives. So while it’s definitely not what a purist would consider a clean label read, it does not appear to be harmful. At the end of the day, it all comes down to you—your personal goals, needs, and ethics. Are these new-generation plant-based burgers super-clean superfoods that will make you impervious to disease? Probably not. But are they a more ethical and sustainable choice than conventional meat? Undoubtedly—and maybe that’s enough. LEARN MORE ONLINE For links to the studies cited in this article, visit betternutrition.com. Lisa Turner is a chef, food writer, product developer, and nutrition coach based in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods, and coaching people toward healthier eating habits. Find her online at lisaturnercooks.com.

• OCTOBER 2019

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eating4HEALTH/

FOODS & ME ALS THAT HE AL

Eating for Thick, Healthy Hair Seven scalp-supporting foods to prevent hair loss Hair loss, slow regrowth, and excessive shedding are more common than you might think—and not just in men. Some estimates show that almost 65 percent of men and 80 percent of women experience noticeable loss of hair by the age of 60. The good news: Nutrients that nourish the scalp and follicles can prevent thinning and hair loss and may promote new hair growth. Try these seven foods—and stop the shedding. Eggs are rich in protein, critical for hair follicle health. Certain amino acids act as precursors to keratin, the primary protein in hair, and a lack of protein in the diet has been linked with hair loss, as well as brittleness and fragility. Eggs are also high in biotin, a type of B vitamin that keeps scalp and follicles healthy and may improve hair growth. RECIPE TIPS: Whip eggs with garlic powder and a small amount of gluten-free flour, and cook in a waffle iron; serve poached eggs on a bed of grilled bitter greens; combine eggs, onions, black beans, and cheese, bake in muffin tins, and serve with salsa. Spinach is an excellent source of iron, essential for proper hair growth. Iron is involved in many critical processes within the hair follicle, and deficiencies have been linked with hair loss. Spinach is also high in vitamin C, an antioxidant that helps the body absorb iron from the diet and also plays a role in the production of collagen, necessary for strengthening hair and preventing breakage and thinning. RECIPE TIPS: Toss baby spinach leaves with chickpeas, cherry tomatoes, and radicchio; cook spinach and onions in coconut milk and vegetable broth, and purée for a simple, creamy soup; finely chop spinach and add to mac ’n’ cheese.

///BY LISA TURNER

Sea vegetables are loaded with iodine, a mineral that's important for thyroid health, and even small deficiencies can lead to problems. Hair follicles are directly influenced by thyroid hormones, and impaired thyroid hormone production has been linked with thinning hair and hair loss. Sea vegetables are also good sources of zinc, calcium, and other nutrients that protect hair follicles and keep the scalp healthy. Because too much iodine is harmful, foods are the best source. Soak most sea vegetables (except nori) in warm water before using, then drain well. RECIPE TIPS: Glaze salmon fillets with teriyaki sauce, wrap in nori, and bake until tender; toss cooked quinoa with red peppers, scallion, sautéed mushrooms, and arame; cook lima beans, leeks, and carrots in broth until tender, then stir in miso and hijiki. Sunflower seeds are an excellent source of vitamin E, a powerful antioxidant that protects scalp and follicle health and can prevent hair loss. In one study, people with hair loss showed significant hair growth after supplementing with vitamin E. Sunflower seeds are also rich in fatty acids that enhance follicle proliferation and survival, which supports and promotes hair growth. RECIPE TIPS: Process sunflower seeds, mushrooms, onions, and spices in a food processor, form into patties and cook as burgers; combine sunflower seeds, almonds, coconut oil, cumin, and garlic powder and bake until lightly browned; toss sunflower seeds with shredded Brussels sprouts, red onions, dried cherries, and honey-yogurt dressing.

Plums are loaded with polyphenols, antioxidants that protect the scalp and follicles from the oxidative stress caused by free radicals. Oxidative stress has been linked to both hair loss and graying, and studies show that antioxidants can protect the scalp and may promote hair growth. Interestingly, some research suggests that getting polyphenols from the diet is a better solution than supplements, since high concentrations can potentiate oxidative stress. And dried plums (prunes) are also very high in iron. RECIPE TIPS: Pit and halve whole plums, toss with honey and cinnamon, and bake until tender; chop plums and toss with kale, arugula, goat cheese, and walnuts; grind pitted prunes with almonds, sunflower seeds, and cashews in a food processor and form into balls. Nutritional yeast, made from deactivated yeast grown on molasses or another food source, is rich in B vitamins, especially B6, thiamin, riboflavin, and niacin. B vitamins are necessary for healthy hair, and deficiencies have been linked with certain kinds of hair loss. They also protect against stress, which has been shown to disrupt the natural growth cycle of hair follicles, increase shedding, and contribute to hair loss. RECIPE TIPS: Sprinkle hot popcorn with nutritional yeast, oregano, and garlic powder; purée cashew butter, water, and nutritional yeast for a “cheesy” sauce; toss cauliflower florets with olive oil, nutritional yeast, and rosemary, and bake until tender. [Editor's note: Try our Turkey & Mushroom Ragu-Stuffed Acorn Squash recipe, made with nutritional yeast, p. 48.]

• OCTOBER 2019

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eating4HEALTH Plum & Chicken Stir-Fry Serves 4

Protein-packed chicken is paired with sweet plums, plum jam, and nutrientdense veggies.

1. Whisk together sherry, broth, jam, soy sauce, vinegar, chili garlic sauce, five-spice pow-

der, and cornstarch. Add chicken, and toss to coat.

2. Coat wok with nonstick

spray. Heat oil in wok over medium-high heat. Remove half of chicken from marinade, and stir-fry until brown, 2–3 minutes. Transfer to plate, and repeat with remaining chicken. Reserve marinade.

3. Remove wok from

heat, coat with nonstick spray, and return to heat. Add ginger, and stir-fry 30 seconds. Add bok choy ribs and

➐ Sardines are loaded with omega-3 fatty acids, which help keep the scalp and follicles healthy. Studies show that omega-3 fats may reduce hair loss, increase hair density, and promote hair growth. In one study, 62 percent of women who took omega-3 fatty acids combined with antioxidants showed increased hair density and thickness. Sardines are

scallions, and stir-fry 2 minutes more. Add peas and bok choy leaves, and stir-fry 2 minutes more.

4. Return chicken and

reserved marinade to wok and heat until marinade thickens. Add sprouts and plums, and stir-fry 1 minute. Garnish with peanuts.

Per serving: 350 cal; 29g prot; 9g total fat (1g sat fat); 38g carb; 60mg chol; 500mg sod; 7g fiber; 25g sugar

also high in protein, zinc, and other nutrients important for hair health. RECIPE TIPS: Combine sardine fillets, black olives, fennel, and leeks, and bake until vegetables are tender; mix sardines with red onions, cilantro, mayo, and lime, and serve in halved and pitted avocados; toss sardines with cooked penne pasta, roasted red peppers, garlic, parsley, and olive oil.

Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods, and coaching people toward healthier eating habits. Find her at lisaturnercooks.com.

BN1019_D_Eating4Health_JS.indd 42

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

¼ cup dry sherry or apple juice ¼ cup low-sodium chicken broth 2 Tbs. plum jam 1 Tbs. low-sodium soy sauce 1 Tbs. rice vinegar 2 tsp. chili garlic sauce 1 tsp. five-spice powder 1 Tbs. cornstarch 12 oz. boneless, skinless chicken breast, sliced (¼-inch thick) 1 Tbs. sunflower oil 2 Tbs. minced fresh ginger 1 bunch bok choy, ribs bias-sliced and leaves cut into ribbons 2 cups scallions (3-inch pieces) 2 cups trimmed sugar snap peas 2 cups mung bean sprouts 2 cups sliced fresh plums 2 Tbs. chopped dryroasted peanuts

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asktheNUTRITIONIST/

ANSWERS TO YOUR FOOD QUESTIONS

Do You Need a Soft Food Diet? If you have difficulty swallowing, or are recovering from oral, neck, or gastrointestinal surgery, try these easyto-go-down sources of protein, carbs, and fats ///BY MELISSA DIANE SMITH

: My 92-year-old grandmother is

recovering from a few different infections and has developed difficulty swallowing. She used to be a meat-and-veggie eater, but now she can eat only soft foods without choking. What are some soft food options?

can develop when food goes down the “wrong way” and enters the lungs. Dysphagia can occur at any age, but seniors are at an increased risk because of normal aging, illnesses, and medications that affect the body’s swallowing mechanism. Estimates suggest that 15– 22 percent of people over age 50 have dysphagia. For those in assisted living facilities, the prevalence is even higher: up to 60 percent have feeding difficulties.

How to Tell If You Have Dysphagia

The first step in treatment is to make a proper diagnosis. Symptoms linked to dysphagia include choking when eating, The soft food diet is one that includes coughing when swallowing, recurrent foods that are easy to chew, swallow, heartburn, a sensation of food getting stuck and digest. The need to eat soft or puréed in the throat or chest, and regurgitation. foods is common in the elderly, many of There are several possible dysphagia whom develop dysphagia (difficulty causes, including stroke, dementia, chewing or swallowing). This esophageal disorders, multiple diet is also good for people sclerosis, Myasthenia gravis, recovering from oral Parkinson’s disease, and surgery or surgery to radiation therapy to the Sauces used to help thin out the head, neck, neck and head area. Cerfoods are an important part of or stomach. tain medications, such the soft food diet. Opt for a simWe may not think antibiotics, can increase ple butter and olive oil sauce, or go all-out with cream sauces, about it, but swallowing the risk of esophageal pasta sauces, hollandaise, is a surprisingly complex infections, leading to swalor bone broth gravy. function that involves lowing problems. In some more than 30 nerves and patients, no cause is found. muscles. Dysphagia can lead to A critical part of treatment is malnutrition and dehydration. It can also starting on a specialized diet that addresses the body’s basic nutritional needs. Here increases the risk of choking or developing are some easy-to-swallow foods to try: aspiration pneumonia, an infection that

—Patty B., Augusta, GA

Did You Know?

Soft Sources of Protein Protein is the most important nutrient for healing from illness and repairing tissues after surgery. But it is the hardest for people on soft food diets to get in a form they can safely eat. MINCED OR GROUND MEAT

Try small bits of ground or finely minced meat or poultry in a moist form with coconut oil, olive oil, or a sauce. If this type of meat is too hard to swallow, purée it with broth and/or oil to make it softer. EGGS

Eggs often work better than meats for many people because they are naturally softer. Good options include minced soft or medium poached eggs, soft scrambled eggs cooked in coconut oil or butter, and puréed soft scrambled eggs with cheese. BEANS

As a source of protein for vegetarians, or for variety in the diet, try mashed beans, such as refried beans thinned with vegetable broth. Other options include dips such as hummus or Mexican-style bean dips. BONE BROTH

Bone broth is a healing food that’s a rich source of easy-to-digest protein and other nutrients; however, it can be too thin for people with swallowing problems. Try blending it with starchy veggies such as carrots or potatoes. Or whisk

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BLACK GARLIC

Only Natural_BN1019.indd 1

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asktheNUTRITIONIST/

ANSWERS TO YOUR FOOD QUESTIONS

tapioca flour into melted butter, then slowly whisk in bone broth to make a gravy.

TURN YOUR SMOOTHIE INTO A DRINKABLE MEAL Smoothies can easily become meal replacements for people with or without swallowing difficulties. Here’s how to make the healthiest meal replacement smoothie possible:

PROTEIN POWDER

A wide range of powders can be used to fortify shakes, smoothies, or other foods with extra protein. Try PaleoPro Paleo Protein Powder made from beef protein concentrate and egg protein; collagenbased protein powders, such as Primal Kitchen Collagen Fuel; hemp protein powders, such as Nutiva Organic Hemp Seed Protein; bone broth protein powders, such as Ancient Nutrition Bone Broth Protein; or pea-based protein powders, such as NOW Organic Pea Protein. Experiment and decide which ones you like best.

GREEK YOGURT AND COTTAGE CHEESE

Super-smooth Greek yogurt is a great source of good-for-your-gut probiotics, and it’s also higher in protein than regular yogurt. Skip the sweetened kind, and buy organic brands such as Straus Family Creamery Organic Greek Yogurt or Maple Hill Organic 100% Grassfed Yogurt.

Try mixing yogurt with puréed fruits or mashed bananas for breakfast or as a snack (add a touch of fruit juice or maple syrup for more sweetness, if needed). Or make yogurt-based dips such as tzatziki or French onion dip. Cottage cheese is another soft source of protein. It can be eaten either as-is or puréed to make it smooth.

STEP 1 Start with a liquid, such as unsweetened nondairy milk, regular milk, fruit or vegetable juice, or low-sugar, high-electrolyte beverages such as coconut water or cactus water.

STEP 2 Add protein and fat to thicken the smoothie and give it staying power. Good sources include unsweetened protein powder, collagen powder, Greek yogurt, or silken tofu.

STEP 3 Add a tablespoon or so of a good fat, such as MCT oil or nut butter, and if desired, vegetables such as spinach.

STEP 4 Add fruit— fresh, canned, or frozen, depending on preference. Frozen fruit lends a thicker consistency to smoothies.

STEP 5 Blend until smooth, and pour into a glass or travel mug. Sip slowly, knowing you’re getting a comprehensive range of nutrients in convenient, drinkable form.

GREEK-STYLE ALMOND YOGURT

MCT OIL

If dairy products don’t agree with you, give yogurts made from alternative milks a shot. Kite Hill Almond Milk Greek-Style Yogurt, for instance, has 10 grams of protein per serving.

MCT stands for medium chain triglycerides, a type of fat usually derived from coconut oil, which is easier to absorb and utilize as a source of energy. Find it in the supplement aisle, and add it to smoothies, or mix into minced meat to up the moisture content.

GELATIN

ORGANIC COCONUT OIL, BUTTER, AND OLIVE OIL

Unflavored grass-fed gelatin, such as Great Lakes Gelatin, is another good source of soft protein. Go to greatlakesgelatin. com for recipes, such as Pumpkin Pudding and Homemade Strawberry Gelatin Cups.

Many people shy away from including fats in meals, but they shouldn’t. Adding just a little of these provides fat-soluble vitamins (e.g., vitamins A and E) and a desirable mouthfeel. Fats also help the body absorb nutrients from other foods and increase satiety.

Soft Carbohydrate Options

COCONUT MILK

Natural sources of soft carbs are readily available. Often, it’s just a matter of how you prepare them.

Full-fat coconut milk is a great source of calories and MCTs. Use it in smoothies thickened with fruit and protein powder, or in gravies, sauces, or desserts.

VEGETABLES

Eat your veggies peeled, cooked, and minced or mashed, such as soft-cooked small zucchini pieces, mashed carrots, mashed butternut squash, mashed cauliflower, and mashed potatoes with organic butter or coconut oil. Boost the flavor with minced roasted garlic or puréed onions that have been sautéed.

Melissa Diane Smith, who specializes in using food as medicine, is an internationally known journalist and holistic nutritionist who has more than 20 years of clinical nutrition experience. She is the cutting-edge author of Going Against GMOs, Going Against the Grain, and Gluten Free Throughout the Year, and the coauthor of Syndrome X. To learn about her books, long-distance consultations, nutrition coaching programs, or speaking, visit her websites: melissadianesmith.com and againstthegrainnutrition.com.

Soft, Healthy Fats Good sources of soft fats are as close as your favorite healthy oils.

Do you have a question for the nutritionist? We would love to hear from you. Please email your questions to bnaskthenutritionist@gmail.com.

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E A SY WAYS TO BOOST YOUR NUTRITION

Harvest Happiness Our autumn-inspired recipe, made with vitamin Bpacked nutritional yeast, will soothe your soul on a cool night /// BY TIFFANI BACHUS, RDN, AND ERIN MACDONALD, RDN

Serves 4

WHAT IS NUTRITIONAL YEAST?

Acorn squash is at its peak in the fall, and we like it stuffed with this delicious mixture of spicy ground turkey, mushrooms, and a zesty ragu for a nutritious, high-protein meal.

This savory superfood is a type of deactivated yeast, usually produced from a strain of Saccharomyces cerevisiae. It lends a cheesy, nutty flavor to recipes (yet it’s vegan). One serving (¼ cup) has 60 calories, 8 grams of protein, and 3 grams of fiber. Not too shabby! Most health food stores carry nutritional yeast flakes, powder, tablets and capsules.

2 acorn squash, halved and seeded 2 Tbs. avocado oil 3. Stir in marinara, coconut aminos, and 1 cup chopped yellow onion vinegar. Add bay leaf, cover, reduce heat 3½ oz. shiitake mushrooms, chopped to low, and simmer 25 minutes. Stir in 5 oz. cremini mushrooms, chopped ¼ cup nutritional yeast. Remove bay leaf. ½ tsp. each sea salt and ground black 4. To serve, divide turkey mixture among pepper roasted squash halves. Top with remaining 1 lb. lean ground turkey nutritional yeast and basil. 2 Tbs. unsalted tomato paste 2 Tbs. chopped fresh thyme Per serving: 440 cal; 29g pro; 19g fat (3.5g sat 1 tsp. smoked paprika fat); 42g carb; 85 mg chol; 900mg sod; 1½ cups marinara sauce 7g fiber; 10g sugar 1 Tbs. coconut aminos r’s p 1 Tbs. balsamic vinegar edito ick 1 bay leaf ¼ cup + 1 Tbs. nutritional yeast, divided ¼ cup sliced fresh basil

2. Meanwhile, heat oil in

Wrap each squash half in foil and place on baking sheet. Bake until squash flesh is soft when poked with fork, about 45 minutes.

1. Preheat oven to 400°F.

od s

Nutritional Yea

large, deep skillet over medium-high heat. Add onion, shiitake, and cremini mushrooms, salt, and pepper, and sauté 5 minutes. Add turkey, and cook 5 minutes more, breaking up with wooden spoon. Add tomato paste, thyme, and smoked paprika. Stir to combine, and cook 3 minutes more.

Fl a

More at betternutrition.com Learn the differences between nutritional yeast and brewer’s yeast, including their unique vitamin makeups and flavor distinctions, at betternutrition.com/yeast.

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

Turkey & Mushroom Ragu-Stuffed Acorn Squash

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NOW

from Solgar®

grown here. PROTEIN

harvested F R O M N A T U R E

2018

BEST OF SUPPLEMENTS AWARD

WINNER

Fruits, vegetables, legumes, seeds, ancient grain... kissed by the sun, nurtured by the rain, embraced by the earth... the source of well-being as nature intended. Not only are plants a great source of nutrition... they can also be a great source of protein. That’s the whole idea behind the broad-spectrum nutrition of Solgar® Spoonfuls: plant-harvested-protein... vital nutrients... fruit, vegetable and greens concentrates... probiotics, digestive enzymes, flaxseed EFA, plus all the goodness of ayurvedic botanicals. Three small scoops throughout your day gives you 20 grams of protein plus whole food and plant-based concentrates, nutrients, and a rich complement of essential vitamins. From AM to PM, with Solgar® Spoonfuls you get wholesome, non-GMO, dairy-free protein any way you like it... once a day... or throughout the day. Earth-harvested-plant-protein never tasted so good... and was never so easy.* Available in these delicious natural flavors: Vanilla Chai, Chocolate Coconut and Mixed Berry.

For additional information, log on to www.solgar.com or call us at 1-800-645-2246 NOTICE: Use this product as a food supplement only. Do not use for weight reduction. **At time of manufacture. Spectra™ is a trademark of VDF FutureCeuticals, Inc., used under license. Unique IS-2™ is a trademark of Unique Biotech Limited. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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