Better Nutrition October 2019

online.magazines

YOUR ULTIMATE RESOURCE FOR NATURAL LIVING

OCTOBER 2019 | betternutrition.com

recharge your

IMMUNE

SYSTEM

How to Stop the Cold

and Flu Cycle & Stay

Well This Year

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WHY

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CAN CBD

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october2019CONTENTS/VOLUME 81 | NUMBER 10

26

Stay well this winter

with tips from a

leading expert in

holistic health.

features

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

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.

24

How to transform

the look and

health of your

skin with

vitamin C.

48

Fall into comfort food

with our Turkey &

Mushroom Ragu-Stuffed

Acorn Squash.

departments

6 TRENDWATCH

Breast Cancer Update

The latest research on reducing your

risk. Plus CoQ10 for pain relief, the

latest CBD supplements, and more.

16 HOT BUYS

Begin Anew

Natural products we’re excited

about this month, including targeted

supplements for gut health and

keto-friendly nut butter.

18 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

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.

2 • OCTOBER 2019


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©2019 American Health, Inc. | 18-AH-1309


editor’sNOTE

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.

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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.

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 / Pumpkin-

Sage Balls / Mini

Pumpkin Pie

Pudding With

Coconut Whipped

Cream

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YOUR ULTIMATE GUIDE TO NATURAL LIVING

Editor in Chief

Creative Director

Executive Editor

Associate Editor

Digital Editor

Copy Editor

Beauty Editor

Contributing Editors Vera Tweed, Helen Gray

Contributing Writers

Ad Production Coordinator

Prepress Specialist

Editorial Offices

General Manager

AIM Retail Group

Integrated Media Sales

Director – Eastern U.S.

and International

Integrated Media Sales

Director – Midwest

Integrated Media Sales

Director – Western U.S.

Retail Development Group

Director of Retail Sales

Marketing Designer

Accounting & Billing

Nicole Brechka

Rachel Joyosa

Jerry Shaver

Elizabeth Fisher

Maureen Farrar

James Naples

Sherrie Strausfogel

Michele Burklund, NMD, Matthew

Kadey, MS, RD, Emily A. Kane, ND,

LAc, Chris Mann, Melissa Diane

Smith, Lisa Turner

Cossette Roberts

Joy Kelley

512 Main Street, Suite 1

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BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 10. Published monthly by Cruz Bay

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4 • OCTOBER 2019


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/// 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.

6 • OCTOBER 2019


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GIVES

YOUR FACE

A PICK-ME-UP

trendWATCH

Blood Orange Serum

with vitamin C stimulates,

refreshes and vitalizes skin

for a fresh and vibrant look.

www.borlind.com

Delicious Hospital Food—Really?

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.


MAKES

EYES

LOOK

YOUNGER

trendWATCH

COQ10

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.

Counteracts the early formation

of fine lines and wrinkles

to give eyes a youthful glow.

www.borlind.com

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:

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.


MAKES

WRINKLES

ALMOST

DISAPPEAR

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

SKIN

SAVER

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.

Known for their high-quality

botanicals, Gaia Herbs has

introduced Hemp Full

Spectrum Extract. With this

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

HEMP

FLOWER

& SEED

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.

Firms, tightens and

strengthens the skin for a

smooth, radiant complexion.

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CBD +

OMEGA

FATS

HempFusion Twist Hemp CBD Extracts

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.

Sunsoil, a Vermont-based manufacturer

of full-spectrum CBD, uses 100 percent

whole-plant hemp extract in a base of organic

coconut oil for its CBD Softgels. Made from

EASY-TO-

SWALLOW

SOFTGELS

organically grown hemp that’s triple-third-party tested, these 20-mg

softgels are also half the size of capsules, making them ideal for

people who have difficulty swallowing pills. Bonus: They come in

90- and 30-count bottles, the latter of which is very travel-friendly.



Beauty truly does shine from within. Deep,

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.


HELLO

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Rejuvenate collagen naturally with FloraSil.

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Think thin hair, weak, brittle nails, and less-than-supple skin are inevitable? Think

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Available in natural health food stores, select grocery stores, and pharmacies.


trendWATCH

the Passion

behind the Product

SeaSnax

How one mom turned

healthy snacks for her

daughter into a thriving,

responsible business

/// 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

14 • OCTOBER 2019


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hotBUYS/NEW & NOTABLE

Begin Anew

Revitalize your diet and

health routine with CBD

chocolate bars, prebiotic

powder, and more!

1

It’s All Connected

Country Life Gut Connection “connects”

the gut to your individual health issues.

These formulas (eight total) help balance

your gut microbiome by boosting your

existing probiotics with whole-food fermentate.

Your healthy stomach lining is then able to

efficiently absorb the supplement’s clinically

studied ingredients, including EpiCor (a dried

yeast fermentate) and Cognivia (a sage extract

for mental focus). Choose from Weight Balance,

Mood Balance, Sleep Balance, Digestive

Balance, Cognitive Balance, Stress Balance,

Immune Balance, and Energy Balance.

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.

2

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.

5

3

4

16 • OCTOBER 2019


checkOUT/GUIDE TO CUTTING-EDGE SUPPLEMENTS

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.

product

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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.

18 • OCTOBER 2019


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theCBDscoop/USING CBD & HEMP FOR HEALTH & WELLNESS

CBD for Acne

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.

Did You Know?

The skin has its own

endocannabinoid system,

and one of its functions

is to regulate oil

production.

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

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.

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.

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.

20 • OCTOBER 2019


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AmericanHealthUS.com

©2019 American Health Inc. | 19-AH-1166


asktheNATUROPATHICdoctor/ANSWERS TO YOUR HEALTH 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, LAC

: What’s the deal with

“forest bathing?” Isn’t this

just a walk in the woods?

—Joshua H., Myrtle Beach, S.C.

a: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

22 • OCTOBER 2019


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

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).

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

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.

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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

other ingredients

such as ferulic acid

or hyaluronic acid, as

well as nourishing

botanicals and

extracts that are

also known to

support and defend

against aggressors

and signs of aging.”

6 WAYS VITAMIN C

WORKS ITS MAGIC

*

*

* Brightens skin

*

*

Helps protect skin from UV damage

Reduces fine lines and wrinkles

Reduces hyperpigmentation

Strengthens the skin’s ability to

repair itself

* Boosts the skin’s collagen production

24 • OCTOBER 2019


eauty

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2

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giving away 25 bottles of

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1Repair the effects of UV exposure with

DeVita Luxe C 17 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.

2Defend 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.

3Refine 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.

4Two 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.

5Enhance your favorite serum or moisturizer

with Hyalogic Vitamin C+ Beauty Boost

Powder. In addition to the antioxidant power of

vitamin C, panthenol (pro vitamin B 5

) 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.

6Restore 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.

OCTOBER 2019 • 25


26 • OCTOBER 2019


immune

RECHARGE YOUR

system

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

In 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 • 27


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

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 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

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.

28 • OCTOBER 2019


Immune-Boosting Beverage:

Mushroom Mocha

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

Host Defense

MycoShield

Spray

Immune

Support is

a blend of

five organic

mushrooms,

including

turkey tail

and chaga.

(Shown in

Peppermint

flavor.)

6 Formulas for Strengthening Your Immune System

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 D 3

.

BN: What are some other healthy

ways to boost immunity?

MB: There are a variety of lifestyle

strategies that can help, including:

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.

Lack of

sleep can

reduce

immunity

and increase

the risk of

infection.

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.

Om

Mushrooms

Chaga

Powder

is certified

organic,

fermented,

and tested

for heavy

metals. Try

it in our

Mushroom

Mocha.

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.

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.

MOVE YOUR BODY: Moderate

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

30 • OCTOBER 2019


CREAM

OF THE

CROP


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

Fall Superfoods

to Feast On Now

There 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.

32 • OCTOBER 2019


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 • 33


Roasted Pear-Butternut Soup

Serves 4

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)

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.

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

34 • OCTOBER 2019


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.

SUNCHOKES

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).

OCTOBER 2019 • 35


HIGH-TECH

VEGGIE BURGERS

WHAT’S THE BEEF?

36 • OCTOBER 2019


Realistic, plant-based meats

are a multibillion-dollar business

—but are they good for you?

BY LISA TURNER

Of 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 • 37


BURGERS BY THE NUMBERS

per 4-oz. patty

btbfoods.com

impossiblefoods.com

beyondmeat.com

BEEF PATTY

PROTEIN

18g

SATURATED

FAT

8g

PROTEIN

19g

SATURATED

FAT

8g

PROTEIN

20g

SATURATED

FAT

6g

PROTEIN

21g

SATURATED

FAT

8g

FAT

19g

SODIUM

150g

FAT

14g

SODIUM

370g

FAT

18g

SODIUM

390g

FAT

17g

SODIUM

75g

CALORIES 260

CALORIES 240

CALORIES 250

CALORIES 240

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.

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.

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

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.

38 • OCTOBER 2019


eating4HEALTH/FOODS & MEALS THAT HEAL

Eating for Thick, Healthy Hair

Seven scalp-supporting foods to prevent hair loss /// BY LISA TURNER

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.

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 B 6

,

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.]

40 • 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.

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

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

1. Whisk together sherry,

broth, jam, soy sauce,

vinegar, chili garlic

sauce, five-spice powder,

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

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.

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


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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?

—Patty B., Augusta, GA

a:The soft food diet is one that includes

foods that are easy to chew, swallow,

and digest. The need to eat soft or puréed

foods is common in the elderly, many of

whom develop dysphagia (difficulty

chewing or swallowing). This

diet is also good for people

recovering from oral

surgery or surgery to

the head, neck,

or stomach.

We may not think

about it, but swallowing

is a surprisingly complex

function that involves

more than 30 nerves and

muscles. Dysphagia can lead to

malnutrition and dehydration. It can also

increases the risk of choking or developing

aspiration pneumonia, an infection that

Did You

Know?

Sauces used to help thin out

foods are an important part of

the soft food diet. Opt for a simple

butter and olive oil sauce, or

go all-out with cream sauces,

pasta sauces, hollandaise,

or bone broth gravy.

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,

coughing when swallowing, recurrent

heartburn, a sensation of food getting stuck

in the throat or chest, and regurgitation.

There are several possible dysphagia

causes, including stroke, dementia,

esophageal disorders, multiple

sclerosis, Myasthenia gravis,

Parkinson’s disease, and

radiation therapy to the

neck and head area. Certain

medications, such

antibiotics, can increase

the risk of esophageal

infections, leading to swallowing

problems. In some

patients, no cause is found.

A critical part of treatment is

starting on a specialized diet that addresses

the body’s basic nutritional needs. Here

are some easy-to-swallow foods to try:

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

44 • OCTOBER 2019


BLACK GARLIC


asktheNUTRITIONIST/ANSWERS TO YOUR FOOD QUESTIONS

tapioca flour into melted butter, then

slowly whisk in bone broth to make

a gravy.

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.

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:

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.

GREEK-STYLE ALMOND YOGURT

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.

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.

MCT OIL

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.

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.

GELATIN

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.

Soft Carbohydrate Options

Natural sources of soft carbs are readily

available. Often, it’s just a matter of how

you prepare them.

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.

Soft, Healthy Fats

Good sources of soft fats are as close as

your favorite healthy oils.

ORGANIC COCONUT OIL, BUTTER, AND OLIVE OIL

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.

COCONUT MILK

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.

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.

Do you have a question for the nutritionist? We would

love to hear from you. Please email your questions to

bnaskthenutritionist@gmail.com.

46 • OCTOBER 2019


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Vegetarian Traveler Protein Toppers

Protein Toppers add 15–17 grams of vegan-certified plant protein to any meal, any time,

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Wakunaga Kyo-Dophilus Fifty+

As we age, changes to diet, activity levels, and medication use, as well as increased inflammation, can

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and elevate immune system effectiveness through The Friendly Trio—three biocompatible, clinically

studied human strains that can support a healthy gut microbiome.

Solgar No. 7

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Natural Factors Whole Earth & Sea Fermented Organic Greens

Whole Earth & Sea Fermented Organic Greens from Natural Factors is a 100 percent

fermented, certified organic plant-based superfood formula! It features an organic herb,

vegetable, and grass blend grown at Factors Farms along with medicinal mushrooms for

immune support. Protein option (21g) also available.

.

Redd Remedies Immune Everyday

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and wellness. This targeted formula includes Sensoril Ashwagandha, a custom blend of mushrooms, and

vitamin C from rose hips to deliver antioxidants, reduce stress, and support healthy liver and immune

system function. Just one capsule per day will keep the immune system running strong.

Annemarie Börlind Orange Blossom Energizer

Annemarie Börlind’s innovative antioxidant serum, Orange Blossom Energizer, is a skin care product

made of carrot and Sicilian blood orange oils, and infused with vitamins B 5

, C, and E to stimulate, protect,

tone, and help reduce the appearance of wrinkles. Orange Blossom Energizer is the perfect complement to

any beauty regimen. For a healthy, luminous complexion, try Annemarie Börlind’s

Orange Blossom Energizer. Your skin will love it!

OCTOBER 2019 • 47


cookwithSUPPLEMENTS/EASY WAYS TO BOOST YOUR NUTRITION

Harvest Happiness

Our autumn-inspired recipe, made with vitamin B-

packed nutritional yeast, will soothe your soul on a

cool night /// BY TIFFANI BACHUS, RDN, AND ERIN MACDONALD, RDN

Turkey & Mushroom

Ragu-Stuffed Acorn Squash

Serves 4

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.

WHAT IS NUTRITIONAL YEAST?

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

1 cup chopped yellow onion

3½ oz. shiitake mushrooms, chopped

5 oz. cremini mushrooms, chopped

½ tsp. each sea salt and ground black

pepper

1 lb. lean ground turkey

2 Tbs. unsalted tomato paste

2 Tbs. chopped fresh thyme

1 tsp. smoked paprika

1½ cups marinara sauce

1 Tbs. coconut aminos

1 Tbs. balsamic vinegar

1 bay leaf

¼ cup + 1 Tbs. nutritional

yeast, divided

¼ cup sliced fresh basil

1. Preheat oven to 400°F.

Wrap each squash half in

foil and place on baking

sheet. Bake until squash

flesh is soft when poked

with fork, about 45

minutes.

2. Meanwhile, heat oil in

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.

editor’spick

NOW Foods Nutritional Yeast

3. Stir in marinara, coconut aminos, and

vinegar. Add bay leaf, cover, reduce heat

to low, and simmer 25 minutes. Stir in

¼ cup nutritional yeast. Remove bay leaf.

4. To serve, divide turkey mixture among

roasted squash halves. Top with remaining

nutritional yeast and basil.

Per serving: 440 cal; 29g pro; 19g fat (3.5g sat

fat); 42g carb; 85 mg chol; 900mg sod;

7g fiber; 10g sugar

Flakes

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

48 • OCTOBER 2019


NOW from Solgar

®

grown here.

PROTEIN harvested

harvested FROM NATURE

©2019 Solgar, Inc.

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

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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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