TAKE A DEEP BREATH

Take a Deep Breath: Respiratory Health

BY MARY ANN O’DELL, MS, RDN

BREATHING…it’s something many of us take for granted. But for the millions of people with asthma, allergies, and chronic obstructive pulmonary disease (COPD), normal breathing is something they often wish for. Having strong healthy lungs contributes to overall good health. Getting enough oxygen is important since oxygen is carried by the blood to every system in the body. And healthy lungs are better equipped to handle illness and immune challenges. But when asthma or other lung diseases arise, help can still be found. Natural approaches to lung health can help address symptoms and underlying issues of these health problems.

DIET & EXERCISE TO BREATHE

A diet full of antioxidant-rich fruits, vegetables, and essential omega-3 fats supports overall health and provides nutrients needed for good health and good lung function. Avoid saturated fats and excess sugar, which can both contribute to increased inflammation in the body, and reduced immunity, making lung function weaker.

Exercise, such as yoga, deep breathing exercises, walking and aerobics, can help strengthen the lungs and increase their capacity. And it just helps you feel good! Be sure to check with your health care provider before starting an exercise program.

NATURAL SUPPORT FOR LUNGS

The medicinal mushroom cordyceps can support lung capacity and endurance. It has anti-inflammatory properties and can help relax the bronchial walls and promote enhanced oxygen utilization.

The bioflavonoid quercetin, often found in allergy formulas, can also act as an anti-inflammatory, helping to reduce inflammation and support normal lung tissue health. It may play a role in reducing risk for upper respiratory infections. In a preclinical model of COPD, quercetin reduced markers of oxidative stress and lung inflammation.

Magnesium acts as a bronchodilator, preventing bronchial passages from going into spasm. Studies have shown that if daily magnesium intake is elevated, lung function is improved. Although magnesium occurs naturally in a variety of foods, such as dark green, leafy vegetables; almonds; brown rice; and millet, most Americans do not get enough magnesium, and supplements may be needed to fill in the gaps.

N-acetyl cysteine (NAC), a potent antioxidant and precursor to the detoxifier glutathione can have a profound effect on lungs. Studies show that NAC can help break up and thin lung mucus, improving conditions like bronchitis, allergies, and flu.

While life conditions can make lung function weak and breathing more difficult, nature provides some ways to help you breathe a little easier.

Bluebonnet Targeted Choice Just Breathe

Seasonal support whole food-based formula.* Helps encourage free & clear breathing.* Formulated with a unique blend of immune-protective nutrients & herbs.

Trace Minerals Magnesium

Anti-stress mineral that supports heart, muscle, bone, and nerve health.* Mega Mag Liquid Magnesium is a natural source of concentrated magnesium chloride with full spectrum of ionic trace minerals. Magnesium Gummies offer a delicious way to provide your body with magnesium.

Th ksgiving Sup f d

Give your Turkey Day Turkey Day feast a nutrifeast a nutritious boost tious boost with these with these seasonal seasonal superfood superfood dishes dishes

BY LISA TURNER

Everyone needs to eat more vegetables— but we wouldn't dream of taking away your Thanksgiving turkey. So rather than making your holiday meal totally vegan or vegetarian, why not try upping the vegetables, swapping nutrient-dense plants for breads and starches, and sneaking in superfoods—so everyone is happy. Supercharge your Thanksgiving, from appetizers to dessert, with these nutrient-packed recipes. And yes: you can keep the turkey.

Zucchini Bites with Quinoa, Pomegranates, and Pumpkin Seeds

Serves 8 This easy, low-starch take on stuffed squash features ready-to-eat quinoa and fast-cooking zucchini for a vegetable-heavy, colorful app. Or substitute delicata squash for the zucchini for a more traditional winter squash dish. If oven space is tight, pre-cook the zucchini rings the night before; then heat the quinoa blend and top them just before serving.

2 large zucchini 3 Tbs. olive oil, divided 1 large shallot, finely chopped 3 garlic cloves, minced 6 cups loosely packed baby spinach, finely chopped 2 (8-oz.) pouches Ancient Harvest

Microwavable Organic Quinoa ¼ cup chopped pumpkin seeds 2 Tbs. fresh thyme leaves 3 Tbs. pomegranate seeds Pomegranate molasses for garnish (substitute balsamic glaze)

1. Preheat oven to 400°F. Cut zucchini horizontally into ¾ -inch rings. With melon baller, gently create a small hollow in each ring, leaving a layer on the bottom to hold stuffing. Toss zucchini rings with 2 Tbs. olive oil, and roast 20 minutes, flipping halfway through, until just tender but still firm. 2. During last 5 minutes of zucchini roasting time, heat remaining olive oil in large pan, and sauté shallots and garlic 3 minutes. Stir in spinach, quinoa, pumpkin seeds, and thyme. Season to taste with salt and pepper. Cover pan, reduce heat to low, and keep warm. 3. Remove zucchini rings from oven and let cool 3 minutes. Using spatula, carefully transfer rings to large serving platter. Stir pomegranates into quinoa mixture. Top each ring with quinoa mixture; reserve any extras for later use. Drizzle with pomegranate molasses or balsamic glaze, and serve immediately. Per serving: 200 cal; 8g prot; 9g total fat (2g sat fat); 25g carb; 0mg chol; 160mg sod; 5g fiber; 5g sugar

Marinated Artichoke Salad with Roasted Pistachios

Serves 4 MARINATED ARTICHOKE HEARTS ⅓ cup extra virgin olive oil 1 tsp. dried oregano 1 tsp. dried thyme ¾ tsp. sea salt ½ tsp. crushed red pepper flakes 2 15-oz. cans quartered artichoke hearts in water, well drained and patted slightly dry

Juice of 1 large lemon (2 Tbs.) SALAD 1 large ripe Haas avocado, peeled, pitted, and diced

Sea salt and freshly ground pepper, to taste ¼ cup crunchy roasted, shelled pistachios, coarsely chopped 3 Tbs. shaved Parmesan cheese, optional to garnish 1. To make marinated artichoke hearts, combine olive oil, oregano, thyme, salt, and red pepper in small saucepan, and whisk gently to combine. Add artichokes, and toss gently to coat. 2. Heat over low heat 10 minutes to warm and release the flavors of the spices. Remove from heat, and transfer contents to a non-reactive container, such as a mason jar or glass Pyrex dish. Stir in lemon juice, cover, and refrigerate until needed. 3. To assemble salad, allow one half of Marinated Artichoke Hearts recipe to come to room temperature, or warm in a small saucepan over low heat to remove the refrigerator chill. 4. In medium bowl, combine warmed artichoke hearts with prepared avocado, season to taste with salt and pepper, and toss gently to thoroughly mix. 5. Just before serving, mound salad attractively into the center of serving plate, sprinkle with prepared pistachios, and arrange cheese in small stack at center of salad. Per serving: 400 cal; 10g prot; 29g total fat (4g sat fat); 30g carb; 0mg chol; 1730mg sod; 8g fiber; 1g sugar Rustic Root and Baru Seed Grain-free Stuffing Serves 8

This nutrient-packed stuffing skips the bread and does double-duty as a roasted root vegetable dish. We used high-fiber white roots—Hanna sweet potatoes, parsnips, and turnips—for a more traditional look, but sweet potatoes or rutabagas work just as well. Baru seeds, a nutrient-dense legume from Brazil, add a sturdy crunch that stands up to cooking; if you can’t find them, swap hazelnuts. Pre-cooked, ready-to-eat jackfruit stands in for sausage, to add a meaty flavor with extra fiber and nutrition, and no saturated fat. For faster day-of prep, pre-cook everything the night before, then heat through before serving; add two eggs and ½ cup almond meal for a denser, creamier stuffing.

2 medium Hanna sweet potatoes, diced 2 medium parsnips, diced 2 small turnips, diced 3 Tbs. olive oil, divided 1 medium onion, diced 6 celery stalks, diced 2 cups chopped shiitake mushroom caps 4 large garlic cloves, minced 2 (2.65-oz.) packages Upton’s Naturals

Jackfruit, chopped small ½ cup Natural Traditions Roasted Baru seeds, chopped small 2 Tbs. minced fresh rosemary leaves 1 Tbs. minced fresh thyme leaves 1 Tbs. dried sage

1. Preheat oven to 400°F. Toss sweet potatoes, parsnips, and turnips with 2 Tbs. olive oil. Sprinkle with salt and pepper. Spread evenly on two rimmed baking sheets, and roast 30 minutes, or until soft. 2. During last 10 minutes of vegetables roasting, heat remaining olive oil in large skillet over medium heat, and sauté onions, celery, mushrooms, and garlic for 5 minutes. Add jackfruit, baru seeds, rosemary, thyme, and sage, cover, and simmer until tender, about 5 minutes longer. (Add a few Tbs. broth, wine, or water, if needed, to prevent sticking.) Keep warm. 3. Combine roasted root vegetables with sautéed vegetables. Season to taste with salt and pepper, and serve immediately. Per serving: 170 cal; 5g prot; 10g total fat (1g sat fat); 18g carb; 0mg chol; 60mg sod; 5g fiber; 5g sugar

Matcha Frangipane Tart with Cranberries and Pistachios Serves 12

This superfoods riff on the traditional frangipane tart adds matcha green tea powder to an almond-paste filling, and swaps almond flour for the crust, with coconut sugar and coconut oil standing in for white sugar and butter. Cranberries and pistachios add color and extra nutrition to this vibrant dessert.

1 cup blanched slivered almonds 2 Tbs. gluten-free flour 1 Tbs. Pure Synergy

Organic Matcha

Powder, or more to taste 6 Tbs. honey 10 Tbs. coconut oil at room temperature, divided 2 eggs 2 tsp. vanilla extract ⅓ cup coconut sugar 1 large egg yolk ¾ cup almond flour ½ cup tapioca flour ¼ tsp. salt 3 Tbs. shelled pistachios 3 Tbs. dried cranberries

1. For filling: finely grind almonds and flour in processor. Blend in matcha powder. Add honey, 4 Tbs. coconut oil, eggs, and vanilla extract. Blend until smooth. Transfer to medium bowl, cover, and chill 3 hours or overnight. Remove from refrigerator 10 minutes before filling crust. 2. For crust: combine remaining coconut oil and coconut sugar to bowl of stand mixer, and beat on medium-high until creamy. Scrape down sides of bowl, then beat in egg yolk. Whisk almond flour, tapioca flour, and salt in a separate bowl. Add to mixer, beating on low speed until just combined. Evenly press dough into bottom and sides of lightly oiled 9-inch fluted tart pan; prick dough every 2 inches with fork. Freeze 10 minutes. 3. Preheat oven to 350°F. Remove crust from freezer. Spoon filling into crust. Gently press pistachios and cranberries into filling. Bake until top and crust start to turn golden and tester inserted into center comes out clean (about 30 minutes). Let cool 10 minutes before cutting. Per serving: 300 cal; 6g prot; 21g total fat (10g sat fat); 25g carb; 45mg chol; 75mg sod; 3g fiber; 16g sugar

fl h in the WINTER 10 WAYS to

Here’s a complete guide to supercharging immunity, easing digestion, balancing stress, and keeping energy levels strong during the coldest months of the year.

BY MICHELE BURKLUND, NMD

Wintertime is the coziest time of

year—especially when we think of snuggling up next to a fi replace, peering out at the picturesque snow-covered backdrop, and sipping a warm cup of tea. But as the temperatures drop and the weather gets gloomy, the winter blahs can sneak in, and it can become diffi cult to leave the comfort of home. Our prescription: harnessing the healing power of nature to help you fl ourish all winter long. Here’s how:

Banish Stress with Bs: A comprehensive B-vitamin complex should be in everyone’s winter arsenal to combat stress and promote a healthy mood. B-complex vitamins refer to the eight water-soluble Bs that play an active role in a number of our bodily functions, including building neurotransmitters and helping enzymes to support energy production. Research has shown that B-complex vitamins can help promote a healthy mood, while also working to decrease perceptions of stress. In fact, a double-blind randomized, placebo-controlled study published in the Journal of Human Psychopharmacology found that the participants who supplemented with B-complex reported decreased anxiety and workplace stress, as well as improved mood after 90 days of use. Another study out of the University of Miami evaluated the effects of B-complex and found that adults who have been diagnosed with depression experienced significant improvement in their mental health with B vitamin supplements. In addition to supplements, a number of foods are rich in vitamin B, including salmon, leafy greens, eggs, beef, oysters, clams, legumes, chicken, turkey, yogurt, and nutritional and brewer’s yeast.

Product Pick: Emerald Coenzymated B-Healthy Complex

Adapt To The Times: It’s no secret that those dark winter mornings make us all feel a little sluggish, and sometimes, a little pick-me-up might be just what the doctor ordered. Eleuthero (Eleutherococcus senticosus), commonly known as Siberian ginseng, is a prized adaptogenic plant often used in traditional medicine to elevate energy, increase athletic performance, and even balance the body’s stress response. A study published in the Chinese Journal of Physiology found that supplementation shows the potential to enhance endurance, support cardiovascular health, and improve metabolism. Eleuthero can be infused into water, used in a tincture, or taken in a capsule.

Product Pick: Gaia Herbs Mental Alertness with Eleuthero

Up Your Omegas: As temperatures hit the single digits, your skin can become more vulnerable as it attempts to adjust itself to the frigid air outside. Support your skin barrier from the inside out by increasing your omega-3 intake from foods such as avocados, nuts, olive oil, and fatty fi sh. On the outside, use a non-toxic nourishing daily moisturizer to ensure that your skin holds its glow during the colder months.

Product Pick: Nordic Naturals Ultimate Omega

Take Five: Even though this time of year is supposed to be about connection, celebration, and feeling thankful, it can cause a lot of panic and stress. Science has proven that the mind and body are deeply intertwined and that stress is a leading contributor to many diseases. When your schedule is packed, it’s important to allocate time for yourself to clear your mind and maintain a proper healthy balance. In fact, a recent pilot study published in the Journal of American College Health found that students who practiced guided mindfulness meditation for 5-12 minutes per day over an 8-week period reported decreased anxiety and stress levels. So setting aside some time for yourself, even for as little as 5 minutes per day, can do wonders for your health . Product Pick: Calm App.

Get To The Root Of It: It’s a worthy mission to brave the cold on a trip to the farmer’s market to pick up some root veggies, otherwise known as “winter superfoods.” These underground delights are often underrated, despite their impressive nutrient profi le and comforting taste. Some of the most common root vegetables include carrots, which are rich in vitamin A; hearthealthy beets; fi ber-packed sweet potatoes; and celery root, which is loaded with vitamin K. Besides the endless recipe options for root vegetables, winter harvests also supply cranberries, broccoli, squash, brussels sprouts, and pumpkin. A diet focused on seasonal foods does much more than just improve your health on a physical level—it also puts you in touch with your local environment and connects you with nature.

Product Pick: Vibrant Health Spectrum Vibrance

Balancing The Gut: Hippocrates famously said, “all disease starts in the gut,” and now, modern science is proving the link between a balanced gut and a healthy immune system. One recent study review published in the Annuals of Nutrition & Metabolism Journal concluded that probiotic consumption has a variety of positive benefi ts for the immune system, including the ability to modulate the allergy process. Support your gut fl ora diversity by eating prebiotic foods such as artichokes and asparagus; by focusing on a plant-based diet and fermented foods; and by ensuring that you always take a probiotic after an antibiotic to help replenish your supply of good-foryou bacteria. In addition, you might want to consider adding a high-quality probiotic into your daily regimen to ensure that you’re doing everything you can to balance the bacteria in your belly.

Product Pick: Probulin Daily Care Probiotic

Flu-fighting Botanicals: Plants that stimulate and support the immune system include elderberry, astragalus root, echinacea, olive leaf, osha root, and goldenseal. These tried-and-true herbs have been used for centuries to help fi ght off invading bugs and support immune health. A study published in the Journal of Evidence Based Complementary Alternative Medicine found that taking echinacea extract as a preventative measure reduced both the number of colds and the duration of the common cold compared to the placebo. Infuse these herbs into a warm cup of tea to enjoy throughout the day.

Product Pick: Paragon Plus All-Well Formula Add Some Honey: Manuka honey is a powerful functional food derived from the nectar of manuka (Leptospermum scoparium) trees. It has been studied extensively for its wound healing and antimicrobial properties, as well as its eff ectiveness against antibioticresistant bacteria. A review published in the AIMS Microbiology Journal concluded that manuka honey has the potential to be a natural antibiotic alternative due to its unique phenolic and methylglyoxal content. Add it to a cup of tea, mix it into your morning smoothie, infuse it into your salad dressing, or simply enjoy it raw.

Product Pick: Flora Manuka Honey Blend 30+ UMF

Comfort Food: Bone broth is prized for its rich nutrient content and health benefi ts. It’s made by boiling the bones of animals and infusing the mineral-dense broth with herbs and vegetables. A study published in the Journal of Psychological Science found that comfort foods—including soups—are often are associated with gatherings and have a benefi cial eff ect on mental health and loneliness. So perhaps bone broth is the perfect antidote for the mind and body on those chilly dark days.

Product Pick: Bonafi de Provisions Chicken Soup with Bone Broth

Let the Sun Shine: It’s important to keep your vitamin D (aka the sunshine vitamin) stores at a healthy level when you're spending more time indoors. Countless studies have linked low vitamin D levels to osteoporosis and other chronic diseases, making it an essential support for overall wellness. In fact, a review published in the British Medical Journal found that vitamin D supplementation was associated with a decreased risk of cancer mortality by 16 percent. Ask your primary care doctor for a 25-hydroxy vitamin D blood test to ensure your levels of D stay in the optimal range.

Product Pick: Solgar Vitamin D3 125 mcg (5,000 IU)