Better Nutrition October 2019

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OCTOBER <strong>2019</strong> | betternutrition.com<br />

recharge your<br />

IMMUNE<br />

SYSTEM<br />

How to Stop the Cold<br />

and Flu Cycle & Stay<br />

Well This Year<br />




WHY<br />

YOUR<br />

SKIN<br />

LOVES<br />


CAN CBD<br />

CLEAR UP<br />

ACNE? P. 20<br />


POWER<br />

of nature<br />

+<br />

Roasted<br />

Pear-Butternut<br />

Soup<br />

Yum!<br />


FOR OUR<br />



P. 32<br />

7Foods That<br />

Nourish<br />

Your Hair

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october<strong>2019</strong>CONTENTS/VOLUME 81 | NUMBER 10<br />

26<br />

Stay well this winter<br />

with tips from a<br />

leading expert in<br />

holistic health.<br />

features<br />

26 Recharge Your<br />

Immune System<br />

We sat down with holistic health<br />

expert Michelle Burklund, NMD, to get<br />

her advice on the best natural ways to<br />

boost your resistance to colds and flu.<br />

32 Cream of the Crop<br />

Had enough of pumpkin, carrots, and<br />

apples? Expand your cold-weather<br />

menu with these 5 underrated<br />

fall superfoods.<br />

36 High-Tech Veggie Burgers:<br />

What’s the Beef?<br />

Realistic, plant-based meats like<br />

Beyond Burger and the Impossible<br />

Burger are all the rage, but are they<br />

really good for you? Here’s the scoop.<br />

24<br />

How to transform<br />

the look and<br />

health of your<br />

skin with<br />

vitamin C.<br />

48<br />

Fall into comfort food<br />

with our Turkey &<br />

Mushroom Ragu-Stuffed<br />

Acorn Squash.<br />

departments<br />


Breast Cancer Update<br />

The latest research on reducing your<br />

risk. Plus CoQ10 for pain relief, the<br />

latest CBD supplements, and more.<br />

16 HOT BUYS<br />

Begin Anew<br />

Natural products we’re excited<br />

about this month, including targeted<br />

supplements for gut health and<br />

keto-friendly nut butter.<br />

18 CHECK OUT<br />

PQQ for Energy and Brain Health<br />

This vitamin-like nutrient has powerful<br />

effects on our cells’ energy-producing<br />

mitochondria that may help slow the<br />

aging process.<br />

20 THE CBD SCOOP<br />

CBD for Acne<br />

CBD works in a unique way to combat<br />

the causes of this all-too-common<br />

condition, and it may even help reduce<br />

acne scars.<br />


How Forest Bathing Helps<br />

You Feel <strong>Better</strong><br />

First popularized in Japan, forest<br />

therapy (shinrin-yoku) offers a host<br />

of health benefits.<br />


Find Your Skin’s Bright Spot<br />

We all know vitamin C as an immuneboosting<br />

powerhouse, but just wait until<br />

you see what it can do for your skin.<br />

40 EATING 4 HEALTH<br />

Eating for Thick, Healthy Hair<br />

Almost 65 percent of men and 80<br />

percent of women can experience<br />

hair loss by age 60. These seven<br />

scalp-supporting foods can help.<br />


Do You Need a Soft-Food Diet?<br />

Dysphagia (difficulty chewing and<br />

swallowing) can make it hard to<br />

get the nutrients your body needs.<br />

The solution is a diet made up of<br />

easy-to-swallow foods. Here are<br />

some of the best protein, fat,<br />

and carb selections.<br />


Harvest Happiness<br />

Acorn squash, ground turkey, nutritional<br />

yeast, and shiitake mushrooms<br />

combine to make a hearty fall feast.<br />

2 • OCTOBER <strong>2019</strong>

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all you need to help keep your digestive tract… on track!*<br />

Once-daily Probiotic CD works differently than other probiotics. Not only<br />

does it protect friendly probiotic cultures from harmful stomach acid… but,<br />

with its unique BIO-tract® controlled-delivery technology, Probiotic CD<br />

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*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.<br />

^At time of manufacture.<br />

Bio-tract® is a registered trademark of Nutraceutix in the United States (reg. in the name of TNT Gamble,Inc).<br />

U.S. Pat Nos 8,007,777 and 8,540,980.<br />

©<strong>2019</strong> American Health, Inc. | 18-AH-1309

editor’sNOTE<br />

See the Forest<br />

for the Trees<br />

One of my favorite childhood memories is when my dad<br />

and I planted a few trees outside our new house. It was an<br />

up-and-coming subdivision at the time, and the lots were<br />

mostly dirt. These were the first trees to go up. Instantly,<br />

an aura of tranquility permeated the yard. And I experienced<br />

the power of trees to transform a space and affect my mood<br />

in a positive way.<br />

Trees are at the center of a practice called forest bathing.<br />

As Emily A. Kane, ND, LAc, explains on p. 22 (“How Forest<br />

Bathing Helps You Feel <strong>Better</strong>”), forest bathing is more than<br />

a walk in the woods. “The purpose is simply to ‘be’ in the<br />

presence of trees without any goal other than to allow the<br />

natural calming, healing potential of the forest to seep into<br />

your skin, eyes, and lungs.”<br />

The roots of forest bathing can be traced back to Japan.<br />

In the 1980s, the Japanese government coined the term forest<br />

bathing (shinrin-yoku), according to Hannah Fries, author<br />

of Forest Bathing Retreat (Storey Publishing, 2018). “Only<br />

relatively recently in evolutionary history have so many of<br />

us humans lived largely indoors—is it any wonder that our<br />

bodies, minds, and souls crave the outdoors?” asks Fries.<br />

Fall seems like the perfect time to experience the pleasure<br />

and benefits of forest bathing. Be among the trees and reap<br />

all of their healthy rewards. Happy trails!<br />

nbrechka@aimmedia.com<br />

Beautiful trees<br />

frame my<br />

childhood home<br />

outside Tulsa,<br />

Okla., where my<br />

parents still live.<br />



Free eBook!<br />

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exercises.<br />

Fall Allergies?<br />

These four herbs can<br />

help manage your<br />

symptoms—and<br />

some of them might<br />

be growing right<br />

outside your door.<br />

Have a<br />

Frighteningly<br />

Fun Halloween<br />

We have a collection<br />

of sweet and<br />

savory recipes for<br />

kids and adults<br />

(available only on<br />

our website).<br />

Halloween Witchy<br />

Veggie “Brooms” &<br />

Green Avocado Dip<br />

/ Charcoal Detox<br />

Witches’ Brew /<br />

Pumpkin Banana<br />

Muffins / Pumpkin-<br />

Sage Balls / Mini<br />

Pumpkin Pie<br />

Pudding With<br />

Coconut Whipped<br />

Cream<br />

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Editor in Chief<br />

Creative Director<br />

Executive Editor<br />

Associate Editor<br />

Digital Editor<br />

Copy Editor<br />

Beauty Editor<br />

Contributing Editors Vera Tweed, Helen Gray<br />

Contributing Writers<br />

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and International<br />

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Director – Midwest<br />

Integrated Media Sales<br />

Director – Western U.S.<br />

Retail Development Group<br />

Director of Retail Sales<br />

Marketing Designer<br />

Accounting & Billing<br />

Nicole Brechka<br />

Rachel Joyosa<br />

Jerry Shaver<br />

Elizabeth Fisher<br />

Maureen Farrar<br />

James Naples<br />

Sherrie Strausfogel<br />

Michele Burklund, NMD, Matthew<br />

Kadey, MS, RD, Emily A. Kane, ND,<br />

LAc, Chris Mann, Melissa Diane<br />

Smith, Lisa Turner<br />

Cossette Roberts<br />

Joy Kelley<br />

512 Main Street, Suite 1<br />

El Segundo, CA 90245<br />

310-873-6952<br />

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rlutz@aimmedia.com<br />

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kgillespie@aimmedia.com<br />

603-305-5106<br />

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jnesnadny@aimmedia.com<br />

Yolanda Campanatto<br />

ycampanatto@aimmedia.com<br />



Chairman & CEO Andrew W. Clurman<br />

Senior Vice President, Treasurer, CFO, & COO Michael Henry<br />

Vice President, IT Nelson Saenz<br />

Vice President, Audience Development Tom Masterson<br />

Vice President, Production and Manufacturing Barb Van Sickle<br />

Vice President, People & Places JoAnn Thomas<br />

AIM Board Chair Efrem Zimbalist III<br />

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

Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301;<br />

303-253-6300; fax 303-443-9757. © <strong>2019</strong> Cruz Bay Publishing. All rights reserved. Mechanical<br />

requirements and circulation listed in Standard Rate and Data Service. The opinions expressed<br />

by the columnists and contributors to BETTER NUTRITION, are not necessarily those of the<br />

editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted.<br />

Advertisers and advertising agencies assume liability for all content of advertising and for any<br />

claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in<br />

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NUTRITION, are available from University Microfilms, 300 N. Zeeb Rd., Ann Arbor, MI 48106.<br />

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has been arranged. Prior to photocopying items for educational classroom use, please contact<br />

CCC at 508-750-8400. Organizations or individuals with large quantity photocopy or reprint<br />

requirements should call 770-988-9991.<br />

4 • OCTOBER <strong>2019</strong>

Pure Food Supplements from our certified organic farms to YOU.<br />



trendWATCH<br />

/// BY VERA TWEED<br />


Holistic strategies to decrease your risk based on the latest research<br />

Getting enough sleep, maintaining<br />

a healthy weight, doing some type<br />

of regular exercise, limiting alcohol,<br />

managing stress, eating a plant-based<br />

diet, and avoiding toxins in food and<br />

skincare products all help to prevent<br />

breast cancer. But recent research<br />

offers some additional advice.<br />

Top Foods, Drinks, and Supplements to Prevent Breast Cancer<br />

Broccoli: Detoxifies harmful estrogens.<br />

Walnuts: Decrease growth of cancer cells.<br />

Extra Virgin Olive Oil: Lowers risk of developing breast cancer.<br />

Flaxseed: Contains lignans, substances that decrease tumor growth.<br />

Green Tea and Turmeric: Both limit growth of breast cancer cells. Drink the tea and<br />

add turmeric to food, or take them as supplements.<br />

Maintain Healthy Vitamin D Levels<br />

Vitamin D isn’t a treatment for breast<br />

cancer, but optimum blood levels of the<br />

vitamin correlate with lower risk for the<br />

disease—and better survival if it does<br />

develop. On the flipside, low levels of the<br />

vitamin (below 20 ng/mL) increase risk.<br />

Experts don’t all agree on optimum<br />

levels, but these generally fall between<br />

30 and 50 ng/mL. Most people need<br />

to take between 1,000 and 4,000 IU,<br />

or 25–100 micrograms, daily to achieve<br />

these levels, but it’s best to get a blood test<br />

to determine your individual needs.<br />

Keep Your Gut in Good Shape<br />

Researchers at the University of Virginia<br />

Cancer Center in Charlottesville have<br />

found that an unhealthy gut microbiome<br />

lays the groundwork for invasive breast<br />

cancer. The study, which was done in<br />

animals, found that disruption in gut<br />

bacteria led to inflammation and tissue<br />

changes that cause a common form of<br />

breast cancer to become more aggressive.<br />

A diet that is high in fiber and includes<br />

fermented foods helps maintain a healthy<br />

balance of gut bacteria. In addition, prebiotic<br />

and probiotic supplements can help restore<br />

beneficial bacteria, and are often recommended<br />

after a course of antibiotics.<br />

6 • OCTOBER <strong>2019</strong>

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We source the highest quality deep, cold-water fish using traditional, sustainable methods.<br />

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GIVES<br />


A PICK-ME-UP<br />

trendWATCH<br />

Blood Orange Serum<br />

with vitamin C stimulates,<br />

refreshes and vitalizes skin<br />

for a fresh and vibrant look.<br />

www.borlind.com<br />

Delicious Hospital Food—Really?<br />

Hospital food is known for its lack of appeal, so much so that malnutrition is a major problem<br />

during hospital stays. A recent study of 245 American hospitals found that most patients eat<br />

only half their plate or less, and one in three is at risk of malnutrition, increasing risk of death.<br />

But one hospital is changing things.<br />

New Milford Hospital in Connecticut is growing produce on-site, serving tasty organic meals<br />

to cancer patients and their caregivers, and providing cooking classes. Called Plow to Plate, the<br />

program is a joint effort of hospital executives, foodservice providers, physicians, town officials,<br />

and local farmers, with some help from a local culinary school. As part of the transition, hospital<br />

cooks had to learn how to procure fresh ingredients and prepare meals from scratch, without<br />

processed foods.<br />

To promote health in the community, the hospital also offers nutritious meals to local seniors<br />

for a mere $5. These are so popular that many seniors are coming to the hospital just to enjoy<br />

a delicious meal.<br />




A study of more than 350 men<br />

with enlarged prostates who were<br />

not taking any medication for the<br />

condition found that saw palmetto<br />

improved symptoms such as<br />

poor urinary flow. The herb also<br />

boosted overall well-being. The<br />

dose was 160 mg, twice daily.

MAKES<br />

EYES<br />

LOOK<br />


trendWATCH<br />

COQ10<br />



PAIN<br />

Known for its heart-health<br />

benefits, CoQ10 can also help<br />

relieve pain from fibromyalgia.<br />

In a study of patients taking<br />

a fibromyalgia drug, adding<br />

CoQ10 to the regimen brought<br />

greater relief of pain than the<br />

drug alone, and the supplement<br />

improved internal antioxidant<br />

production.<br />

Counteracts the early formation<br />

of fine lines and wrinkles<br />

to give eyes a youthful glow.<br />

www.borlind.com<br />

The Best Type of<br />

Stretching<br />

Confused about how to stretch? It all<br />

depends on whether you’re stretching<br />

before or after a workout, says Cat Kom,<br />

fitness trainer and founder of studiosweatondemand.com.<br />

Here’s what<br />

she recommends:<br />

Before a workout: Do dynamic stretching,<br />

meaning movements that warm up<br />

muscles while elongating them, as well<br />

as warming up joints and connective<br />

tissue. For example, march in place while<br />

swinging your arms and lifting your<br />

knees up high.<br />

After a workout: Do static stretching. This<br />

is what we usually think of as a “stretch.”<br />

Whether it’s lying on your back and extending<br />

your arms and legs or bending over to feel<br />

the stretch in your buttocks, be gentle and<br />

hold the stretch for at least 20 seconds.<br />

Kom compares static<br />

stretching with cold<br />

muscles to stretching a<br />

frozen rubber band—it can<br />

hurt your muscle fibers.

MAKES<br />


ALMOST<br />


trendWATCH<br />

What’s New in CBD?<br />

CBD is everywhere, and for those who can’t get<br />

enough, exciting new products abound. We scoured<br />

the marketplace to find the latest and greatest CBD<br />

formulas. Here’s what stood out from the crowd:<br />


SKIN<br />

SAVER<br />

Soothe your red, dry, or itchy skin with Green Roads<br />

Skin Relief Cream. With 200 mg of CBD and revitalizing<br />

ingredients such as avocado oil, safflower oil, and<br />

lavender oil, this topical roll-on is the perfect way to<br />

enhance your skincare routine. It has been tested by a<br />

third-party lab to ensure the highest quality and purity.<br />

Known for their high-quality<br />

botanicals, Gaia Herbs has<br />

introduced Hemp Full<br />

Spectrum Extract. With this<br />

formula, you get all of the<br />

cannabinoids from the<br />

hemp plant (CBD is just<br />

one of them)—it’s as close as you can get to<br />

HEMP<br />

FLOWER<br />

& SEED<br />

what’s found in nature. Gaia uses both the aerial<br />

(above-ground) parts of the hemp plant and the<br />

flowers, where a range of phytochemicals are<br />

found. Available in 10 mg and 20 mg strengths.<br />

Firms, tightens and<br />

strengthens the skin for a<br />

smooth, radiant complexion.<br />

www.borlind.com<br />

CBD +<br />

OMEGA<br />

FATS<br />

HempFusion Twist Hemp CBD Extracts<br />

combine full-spectrum hemp<br />

extract CBD and terpenes with vegan<br />

omega-3, -6, and -9 fats. These liquids<br />

undergo a Hemp One-Pass Extraction,<br />

which ensures a wider array of cannabinoids. Choose<br />

from three tasty flavors: Mango Peach, Citrus Ginger<br />

(with ginger and turmeric extracts), and Key Lime.<br />

Sunsoil, a Vermont-based manufacturer<br />

of full-spectrum CBD, uses 100 percent<br />

whole-plant hemp extract in a base of organic<br />

coconut oil for its CBD Softgels. Made from<br />

EASY-TO-<br />



organically grown hemp that’s triple-third-party tested, these 20-mg<br />

softgels are also half the size of capsules, making them ideal for<br />

people who have difficulty swallowing pills. Bonus: They come in<br />

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

“<br />

Beauty truly does shine from within. Deep,<br />

soul-inspiring beauty is embracing who<br />

you are and showing respect, kindness and<br />

love to those around you. Of course, part of<br />

embracing and loving yourself means taking<br />

care of yourself and this starts with what<br />

you put into your body. This is why<br />

I use FloraSil from Flora, a plant-based silica<br />

that helps rejuvenate collagen, naturally.<br />

“<br />

HELLO<br />


Rejuvenate collagen naturally with FloraSil.<br />

- Eloise De Joria<br />

age 62, Flora Ambassador<br />

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

again. These telltale signs of aging may be associated with a mineral deficiency.<br />

FloraSil is the ultimate, plant-based mineral makeover. The silica in FloraSil helps<br />

reverse some of the effects of aging by rejuvenating collagen and providing valuable<br />

nutrients your body is thirsting for.* Long hair, fewer wrinkles, and strong nails?<br />

They’re all within your reach. Say “goodbye” to the effects of time, and say “hello” to<br />

FloraSil – it’s time to let your natural beauty shine. #HelloBeautiful<br />

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florahealth.com | @florahealthy | #BeFloraHealthy | 1.888.436.6697<br />

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

trendWATCH<br />

the Passion<br />

behind the Product<br />

SeaSnax<br />

How one mom turned<br />

healthy snacks for her<br />

daughter into a thriving,<br />

responsible business<br />

/// By Neil Zevnik<br />

Until recently, my primary exposure<br />

to seaweed was through the kelp forests<br />

of Southern California when I went<br />

diving. Like many Americans, I viewed<br />

seaweed as an oddity, made appetizing<br />

by generous helpings of rice, crab, fish,<br />

avocado, and a lot of soy sauce.<br />

Little did I know that seaweed has<br />

been an important part of many cuisines<br />

for centuries, in places like Scandinavia<br />

and Wales, the Caribbean, and China,<br />

Japan, and Korea. And with good reason:<br />

it contains a plethora of nutrients, from<br />

web exclusive recipe!<br />

Upgrade your lunch hour with this<br />

delicious Crab & Seaweed Salad featuring<br />

SeaSnax SeaVegi Seaweed Mix. Visit<br />

betternutrition.com for the recipe.<br />

vitamins A, B, C, D, E, and K to minerals<br />

such as calcium, magnesium, potassium,<br />

and iron, not to mention plenty of soluble<br />

fiber and a generous jolt of omega-3s.<br />

All of which give seaweed profound antiinflammatory<br />

and antioxidant properties.<br />

Sounds good, right? And it is. But when<br />

Jin Jun set about creating seaweed-based<br />

SeaSnax; all she was thinking about was<br />

making her daughter healthy and happy.<br />

The First Seaweed Snack in the U.S.<br />

Jin’s daughter was obsessed with roasted<br />

seaweed snacks, which were common in<br />

their Korean community in South Central<br />

Los Angeles. But like so much else in their<br />

underserved neighborhood, what was<br />

available was compromised—burdened<br />

with corn oil and excessive salt, and sourced<br />

from unregulated suppliers. Jin, with a<br />

master’s degree in Chinese medicine, was<br />

attuned to the connection between food<br />

and wellness, and she thought she could<br />

do better for her daughter.<br />

And thus was born SeaSnax. Using<br />

organic seaweed, extra virgin olive oil, and<br />

salt, Jin created the first roasted seaweed<br />

snack in America. And though the road<br />

was tough, she stayed true to her values.<br />

“We could have taken the faster, easier, or<br />

cheaper route, but our motto is: ‘We make<br />

snacks that our own kids eat.’ Our daughter<br />

is our North star. She sets the bar high,<br />

and we wouldn’t have it any other way.”<br />

“Our motto<br />

is: ‘We make<br />

snacks that our<br />

own kids eat,’”<br />

says SeaSnax<br />

founder Jin Jun.<br />

“Our daughter is<br />

our North star.<br />

She sets the bar<br />

high, and we<br />

wouldn’t have it<br />

any other way.”<br />

“Offer the Very Best of What<br />

You Have”<br />

So SeaSnaxs are sourced from a co-op of<br />

South Korean seaweed farmers who Jin<br />

helped receive USDA Organic Certification.<br />

And Jin refused to be deterred by naysayers<br />

who questioned the viability of her<br />

approach; “Even if you or others think<br />

the world isn’t ready for what you have<br />

to offer, if you offer the very best of what<br />

you have to give, there will be people<br />

waiting with open hearts and mouths.<br />

“Our mission is to invest in the next<br />

generation by addressing access to healthy<br />

choices for children from low-income areas.”<br />

So SeaSnax donates to organizations—like<br />

the Garden School Foundation based<br />

in Los Angeles and the Coalition for<br />

Healthy School Food based in New<br />

York—that educate and encourage<br />

children in the inner city.<br />

“I realized everything I had ever experienced—my<br />

creativity, activism, growing<br />

up in South Central Los Angeles in a food<br />

desert, motherhood, Chinese medicine, my<br />

values—were all in preparation for this.<br />

It is about providing the very best for my<br />

child, and for my customers. It is about<br />

serving. It is about love,” says Jin.<br />

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;<br />

and volunteers with marine mammal rescue whenever he can. Learn more at neilzevnik.com.<br />


14 • OCTOBER <strong>2019</strong>

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PQQ for Energy<br />

and Brain Health<br />

This unique supplement helps enhance<br />

memory, attention, energy levels, and<br />

sleep, while also reducing inflammation<br />

and LDL cholesterol. Sound too good to be<br />

true? Here’s why it’s not /// BY VERA TWEED<br />

Short for “pyrroloquinoline quinone,”<br />

PQQ is an essential nutrient that the<br />

human body must obtain from food.<br />

PQQ is naturally present in soil and is also<br />

produced by soil bacteria. Plants absorb<br />

it, and we obtain it by eating the plants. In<br />

addition, some of the bacteria in fermented<br />

foods and beverages make PQQ.<br />

Found in all tissues of the body, PQQ<br />

is concentrated in breast milk and is a<br />

required growth factor for development.<br />

Animal studies show that a deficiency<br />

stunts growth, impairs immunity, and<br />

causes reproductive and metabolic issues.<br />

PQQ as an Energy Supplement<br />

As the power-generating components of<br />

cells, mitochondria turn food and oxygen<br />

into energy. They’re also vital for healthy<br />

communication among cells and play a<br />

role in destroying unhealthy cells, as in<br />

the case of cancer.<br />

Healthy mitochondria are essential<br />

for life, but they deteriorate and die off as<br />

we get older—that’s a major reason why<br />

kids have so much more energy than their<br />

parents and grandparents. Damaged and<br />

deteriorating mitochondria are linked to<br />

all of the major diseases of our time, from<br />

Alzheimer’s and Parkinson’s to chronic<br />

fatigue, heart failure, and diabetes.<br />

PQQ is unique in that it enhances<br />

“mitochondrial biogenesis,” a process<br />

that increases the number of healthy<br />

mitochondria in aging cells. In addition<br />

to improving energy production, this<br />

characteristic of PQQ shifts some of the<br />

aging process into reverse gear.<br />

In a study at the University of California,<br />

Davis, researchers gave a small group of<br />

men and women PQQ supplements and<br />

tested the effects 76 hours later. Using blood<br />

and urine tests, researchers found that<br />

PQQ improved mitochondrial performance<br />

and reduced chronic inflammation. The<br />

effective dose was 0.3 mg of PQQ per<br />

kilogram of body weight—20 mg of PQQ<br />

for a 150-pound person, as an example.<br />

How PQQ Enhances Mental Function<br />

Neurons—cells in the nervous system and<br />

brain—suffer from deteriorating mitochondria<br />

over time. In addition to impairing<br />

memory and attention, mitochondrial<br />

degeneration is linked to diseases such as<br />

Alzheimer’s and Parkinson’s. By regenerating<br />

mitochondria, PQQ can help arrest and<br />

possibly reverse some of this damage.<br />

A study of 41 elderly people in Japan<br />

tested the effects of PQQ on mental<br />

function. For 12 weeks, those in the study<br />

took either 20 mg of the supplement or a<br />

placebo. Cognitive tests showed that PQQ<br />

improved memory and attention, and<br />

brain scans found increased blood flow.<br />

Other Research Highlights<br />

Improved sleep and lower cholesterol are<br />

other PQQ benefits identified in human<br />

studies. A study of 17 men and women<br />

found that 20 mg of PQQ taken daily for<br />

8 weeks helped people to fall and stay<br />

asleep, feel more alert in the morning, and<br />

experience less anxiety and hostility.<br />

Another study tested PQQ on a group<br />

of 29 adults between the ages of 40 and<br />

57 who had elevated triglycerides and<br />

cholesterol. Taking 20 mg of PQQ daily<br />

for up to 2 weeks did not alter triglyceride<br />

levels, but it did reduce elevated levels of<br />

harmful LDL cholesterol.<br />

The Best Way to Benefit<br />

Studies typically use 20 mg daily, or 0.3 mg<br />

per kilogram of body weight. To calculate<br />

your daily dose, divide your weight in<br />

pounds by 2.2 and multiply that number<br />

by 0.3. As an example, the dose for a<br />

180-pound person would be 24 mg: 180<br />

divided by 2.2 (82) multiplied by 0.3.<br />

Plant foods in general contain small<br />

amounts of PQQ; natto, spinach, green tea,<br />

parsley, green peppers, and kiwi are some<br />

of the top food sources.<br />

product<br />

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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,<br />

including Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.<br />

18 • OCTOBER <strong>2019</strong>

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CBD for Acne<br />

This common condition can be emotionally<br />

debilitating, but CBD holds promise for treating<br />

acne and helping to reduce acne scars /// BY VERA TWEED<br />

Most prevalent among teenagers, acne is<br />

most often caused by hormonal changes,<br />

notably increases in androgen hormones<br />

during puberty. But it can also strike later<br />

in life as a result of hormonal shifts, as<br />

a side effect of some medications, or for<br />

other less-understood reasons.<br />

CBD is unlike medications, which<br />

generally address one specific contributing<br />

factor. Antibiotics, for example, target<br />

bacteria. Instead, CBD seems to modulate<br />

and help restore balance, providing a<br />

multifaceted therapy for acne triggers<br />

and contributors.<br />

What Causes Acne?<br />

Most of the pores in your skin contain<br />

hair follicles, with the palms of the<br />

hands and soles of the feet being the<br />

main exceptions. Your pores also contain<br />

glands that produce a specific type of oil:<br />

sebum. It’s essential for lubricating the<br />

skin, but when the process malfunctions,<br />

acne can be the result.<br />

Did You Know?<br />

The skin has its own<br />

endocannabinoid system,<br />

and one of its functions<br />

is to regulate oil<br />

production.<br />

Picture a microscopic shaft with a<br />

hair growing out of it. Lubricating oil<br />

is produced at the bottom and travels<br />

upward, around the hair, to the surface,<br />

where it keeps skin supple and soft.<br />

But the shaft can get plugged—often<br />

as a result of too much oil production<br />

stimulated by hormonal changes. The<br />

trapped oil gets inflamed and accumulates<br />

bacteria, dead skin cells, and other debris,<br />

and erupts as a pimple.<br />

How CBD Clears Up Skin<br />

CBD is known to act on the endocannabinoid<br />

system by balancing the<br />

molecules that your body makes to<br />

regulate your nervous, immune, and other<br />

systems. For example, in the nervous<br />

system, endocannabinoids help to keep<br />

the stress response in balance.<br />

In a perfect world, you would make<br />

enough endocannabinoids to keep your<br />

body in harmony, but that doesn’t always<br />

happen. CBD contains cannabinoids that<br />

act in a similar way to balance the human<br />

body’s internal systems.<br />

The skin has its own endocannabinoid<br />

system, and one of its functions is regulating<br />

oil production in pores. Research<br />

with human skin cells shows that CBD<br />

regulates oil production and can help<br />

normalize it when it becomes excessive.<br />

This addresses a basic trigger of acne. CBD<br />

is also anti-inflammatory and antibacterial.<br />

Altogether, CBD has the potential to<br />

counteract the effects of the various<br />

triggers of acne, such as hormonal<br />

shifts, medication side effects,<br />

and dietary triggers.<br />

Other Benefits of CBD<br />

CBD may also help reduce<br />

acne scars. One study tested<br />

a CBD ointment on people<br />

with psoriasis or dermatitis,<br />

or scars resulting from these<br />

conditions. It found that using the<br />

ointment twice daily for three months<br />

improved skin without causing side effects.<br />

The anti-inflammatory properties of<br />

CBD oil may also have a soothing effect<br />

on skin. And this, in theory, could help<br />

prevent redness and skin disorders and<br />

slow down wrinkles.<br />

How to Choose CBD Products for<br />

Skin Health<br />

Taking CBD oil internally helps to balance<br />

the endocannabinoid system overall and<br />

may help to resolve skin problems. But<br />

so far, preliminary research relating to<br />

the skin has mainly looked at topical<br />

applications of CBD.<br />

In skincare products, CBD may be<br />

combined with some type of carrier oil,<br />

such as coconut oil, olive oil, argan oil,<br />

or shea butter, and may also contain<br />

additional ingredients. When choosing<br />

a product, keep in mind that ingredients<br />

other than CBD may affect your skin,<br />

so if you have any known sensitivities,<br />

choose accordingly. And if you’re trying<br />

to treat acne or another skin condition,<br />

look for a product that is formulated for<br />

that purpose.<br />

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,<br />

including Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.<br />

20 • OCTOBER <strong>2019</strong>

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How Forest Bathing<br />

Helps You Feel <strong>Better</strong><br />

Getting back to nature can have a profound and therapeutic effect on<br />

your immune health, stress levels, and much more /// BY EMILY KANE, ND, LAC<br />

: What’s the deal with<br />

“forest bathing?” Isn’t this<br />

just a walk in the woods?<br />

—Joshua H., Myrtle Beach, S.C.<br />

a:Well, yes, but it’s more than that.<br />

There’s a specific focus on being<br />

with the trees. A guided nature walk<br />

is generally chosen for informational<br />

content, and a hike typically is focused<br />

on a destination such as a mountaintop<br />

or scenic overlook. By contrast, the<br />

purpose of forest bathing is simply to<br />

“be” in the presence of the trees without<br />

any goal other than to allow the natural<br />

calming and healing potential of the forest<br />

to seep into our skin, eyes, and lungs.<br />

Often people walking through cities,<br />

or even on trails, wear earbuds, or engage<br />

in other distractions. These aren’t bad<br />

activities, but when we really relax our<br />

brain chatter into the vast, non-hectic<br />

vibe of a forest, it can help us feel calmer<br />

and less stressed.<br />

Amazingly, trees emit not only oxygen,<br />

but also a category of plant germ- and pestrepellents<br />

called phytoncides, which have<br />

been shown to promote health in humans.<br />

Phytoncides are pleasant-smelling<br />

volatile oils with innate antimicrobial<br />

properties. They not only render the<br />

forest air fresher, but inhaling these plant<br />

22 • OCTOBER <strong>2019</strong>

chemicals has been shown to improve<br />

immune system function.<br />

Over thousands of years of “civilization,”<br />

we humans have become an indoor<br />

species. According to a 2001 EPA study,<br />

average Americans spend 87 percent of<br />

their time inside a building and 6 percent<br />

of their time inside a vehicle. Awareness<br />

of protecting, and interacting with,<br />

our great outdoors has increased since<br />

then, so I’m hopeful those rather dismal<br />

numbers have improved. Physiologically<br />

and emotionally, our optimal health and<br />

well-being depend on staying connected<br />

with our planet home.<br />

Deep Roots<br />

In the 1980s, forest therapy (shinrin-yoku)<br />

became part of a national health care<br />

program in Japan. The Japanese Ministry<br />

of Agriculture, Forestry, and Fisheries<br />

spent many years, and an impressive<br />

amount of money, on conducting field<br />

experiments, measuring the health<br />

parameters of forest bathers compared<br />

to controls walking through a city.<br />

One of the larger studies measured the<br />

subjects’ salivary cortisol (which increases<br />

with stress), blood pressure, pulse rate,<br />

and heart rate during a day in the city<br />

and compared the data with the same<br />

biometrics, on the same subjects, taken<br />

during a day that included a 30-minute<br />

forest visit. The study concluded,<br />

“Forest environments promote lower<br />

concentrations of cortisol, lower pulse<br />

rate, lower blood pressure, greater<br />

parasympathetic nerve activity, and<br />

lower sympathetic nerve activity<br />

than do city environments.”<br />

Further, forest bathing, even after only<br />

30 minutes, proved to be a psychological<br />

balm. The subjects showed reduced<br />

hostility and depression scores, coupled<br />

with increased liveliness, after exposure<br />

to trees. Thus, the researchers concluded<br />

that “forest environments can be viewed<br />

as therapeutic landscapes.”<br />

After the initial findings were<br />

published and Japan began to designate<br />

certain trails as therapeutic, more and<br />

expanded studies were conducted in<br />

Korea, Finland, and the U.S., showing<br />

similar reductions in tension and anxiety<br />

among forest bathers. These were not<br />

just subjective benefits reported by<br />

participants; blood and urine samples<br />

taken before and after forest bathing<br />

showed a significant increase, up to<br />

50 percent, in natural killer cells (a type<br />

of immune-boosting white blood cell<br />

that fights cancer and other diseases).<br />

Branching Out<br />

Taking in the sights, sounds, and smells<br />

of a forest can potentially arouse feelings<br />

of awe similar to viewing our planet from<br />

space, or having a personal breakthrough<br />

about how all life is connected, precious,<br />

and fleeting. Spending time amidst trees<br />

will absolutely improve your health,<br />

memory, attitude, and energy.<br />

More and more humans on the<br />

planet are urban dwellers, living in<br />

spaces that do not readily allow for<br />

walking in the woods. Many of us no<br />

longer live anywhere near where the<br />

food we eat was grown. There is no<br />

going back—time and momentum move<br />

forward. But we can preserve a balanced<br />

relationship with our forests, for our<br />

own health, and the health of everyone.<br />

Find a stand of trees near where you live<br />

or work and consciously develop your<br />

relationship with these majestic plants.<br />

Both you and the trees will benefit!<br />

Forest Bathing Resources<br />

To learn more about forest bathing and get<br />

information on guided tours and immersion<br />

programs, check out these websites:<br />

* natureandforesttherapy.org<br />

* shinrin-yoku.org<br />

* forestbathingcentral.com<br />

Emily A. Kane, ND, LAc, has a<br />

private naturopathic practice in<br />

Juneau, Alaska, where she lives<br />

with her husband and daughter.<br />

She is the author of two books on natural health,<br />

including Managing Menopause Naturally. Visit her<br />

online at dremilykane.com.<br />

Do you have a question for Dr. Kane? Email it to<br />

editorial@betternutrition.com with “Ask the ND”<br />

in the subject line.<br />

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Find Your Skin’s<br />

Bright Spot<br />

It doesn’t get much better than topical vitamin C<br />

when it comes to transforming the look and health<br />

of your skin. If you’re not already using it, here’s<br />

why you need to start now /// BY SHERRIE STRAUSFOGEL<br />

“Vitamin C supports overall skin health and<br />

prevents signs of aging,” says Heather Wilson,<br />

a licensed esthetician and director of brand<br />

development at InstaNatural, a skin care company<br />

that combines activated forms of vitamin C with<br />

vitamin C-rich botanicals in it products.<br />

How does vitamin C work? Research shows<br />

that it helps maintain skin firmness and elasticity<br />

by supporting construction of collagen, the skin’s<br />

primary building block. Vitamin C has also been<br />

shown to increase skin brightness by reducing<br />

the enzymes that cause dark spots and blotches.<br />

(See box for even more reasons to shower your<br />

skin in vitamin C.)<br />

Humans are unable to synthesize vitamin C,<br />

and even if you ingest high doses, only a small<br />

fraction will be biologically available and<br />

active in the skin. That’s why it’s so important<br />

to make topical vitamin C part of your skin<br />

care routine.<br />

“While all vitamin C products offer skin<br />

benefits,” Wilson says, “serums and moisturizers<br />

pack the biggest punch. They’re<br />

generally the most concentrated and are left<br />

on the skin, not rinsed off. And don’t stop at<br />

vitamin C—a product’s efficacy is truly based<br />

on the complete composition<br />

of ingredients. Look<br />

for formulas that<br />

are boosted with<br />

other ingredients<br />

such as ferulic acid<br />

or hyaluronic acid, as<br />

well as nourishing<br />

botanicals and<br />

extracts that are<br />

also known to<br />

support and defend<br />

against aggressors<br />

and signs of aging.”<br />



*<br />

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Reduces fine lines and wrinkles<br />

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Strengthens the skin’s ability to<br />

repair itself<br />

* Boosts the skin’s collagen production<br />

24 • OCTOBER <strong>2019</strong>

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Squalene from sugarcane prevents moisture<br />

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jojoba seed oils smooth and soften skin. Organic<br />

pomegranate seed oil and vitamin E provide<br />

antioxidant protection. This fast-absorbing facial<br />

oil can multitask as a makeup primer.<br />

4Two is better than one with Reviva Labs<br />

Dual Source Vitamin C Serum. This skinbrightening<br />

serum boasts two different vitamin<br />

C extracts: sodium ascorbate and aminopropyl<br />

ascorbyl phosphate. You get a concentrated<br />

infusion of vitamin C that targets age spots.<br />

It also helps promote collagen synthesis and<br />

corrects existing environmental skin damage.<br />

5Enhance your favorite serum or moisturizer<br />

with Hyalogic Vitamin C+ Beauty Boost<br />

Powder. In addition to the antioxidant power of<br />

vitamin C, panthenol (pro vitamin B 5<br />

) and aloe<br />

vera hydrate and soothe skin, arginine protects<br />

skin from free radicals and regenerates skin cells,<br />

and glutathione brightens skin and evens skin<br />

tone. In the palm of your hand, mix one scoop<br />

of powder with any serum or moisturizer to<br />

intensify skin benefits and protection.<br />

6Restore your skin while you wash with<br />

MyChelle Dermaceuticals Perfect C Cleansing<br />

Oil. This light oil transforms to a creamy cleansing<br />

lather that illuminates and hydrates skin. In addition<br />

to the vitamin C, antioxidant tamanu oil repairs sun<br />

damage and hydrates, and omega-rich baobab oil<br />

softens, moisturizes, and tightens skin.<br />

Sherrie Strausfogel is the author of Hawaii’s Spa<br />

Experience: Rejuvenating Secrets of the Islands (the first<br />

book to feature aromatherapy in its pages). Based in<br />

Honolulu, she writes about beauty, spas, health, cuisine,<br />

and travel. Her work has appeared in more than 100<br />

magazines, newspapers, guidebooks, and websites.<br />

OCTOBER <strong>2019</strong> • 25

26 • OCTOBER <strong>2019</strong>

immune<br />


system<br />

What does<br />

it really take<br />

to boost your<br />

resistance to<br />

colds, flu, and<br />

other types<br />

of illness? We<br />

sat down with<br />

holistic health<br />

expert Michele<br />

Burklund,<br />

NMD, to get<br />

the scoop on<br />

maintaining<br />

a healthy<br />

immune system<br />


In today’s digital age, it has actually become more difficult to decipher what can be of real benefit to<br />

our health versus misleading articles using inaccurate data. To help you get the real, evidence-based<br />

facts behind your most common questions, we asked Dr. Michele Burklund, a leading authority<br />

in naturopathic medicine, the chief science officer at Puriya, and contributing writer here at <strong>Better</strong><br />

<strong>Nutrition</strong>, to set the facts straight.<br />

BN: How will boosting my<br />

immune system improve<br />

my overall health?<br />

MB: Supporting overall<br />

immune health can benefit<br />

the whole body by<br />

decreasing your risk of<br />

catching a cold, allowing<br />

faster recovery time from<br />

illness, and giving your<br />

body more protection<br />

against potential invaders.<br />

There’s ample data that<br />

suggests a diet rich in<br />

nutrients, as well as<br />

healthy lifestyle practices<br />

and stress management,<br />

plays a role in immune<br />

health and disease<br />

prevention. Eat whole<br />

foods, find ways to manage<br />

stress, and get adequate<br />

sleep to encourage a<br />

balanced and harmonious<br />

immune function.<br />

BN: What’s the connection between my gut/microbiome and<br />

my immune system?<br />

MB: Your gut microbiome, also named “the last undiscovered<br />

human organ,” is a remarkable ecosystem consisting of a community<br />

of species including bacteria, fungi, archaea, and protozoans.<br />

The gut microbiome has been extensively studied in recent years,<br />

with over 15,000 articles published since 2011 that describe its<br />

role in many conditions, including celiac disease, inflammatory<br />

bowel disease, and allergies. We have also learned that diversity<br />

matters, and certain species of bacteria have been linked to<br />

supporting immune health, fighting colds, supporting mood,<br />

and even reducing weight gain.<br />

The Journal of Frontiers in Immunology published a study that<br />

reveals just how complex the interactions are between the gut<br />

microbiome and the immune system, and how so many things can<br />

affect the balance including diet, medications, hygiene, and lifestyle.<br />

Another study, published in the Human Microbiome Journal,<br />

further evaluates the relationship between the host (us) and the<br />

microbiome (inside our gut) and finds many external influences and<br />

checkpoints can disturb the balance and affect immune health—<br />

meaning that our microbiome is just as unique as we are, and what<br />

we put into our bodies greatly affects that unique ecosystem.<br />

So how can you restore healthy gut flora? It’s important to replenish<br />

your beneficial bacteria after antibiotic use by taking a probiotic<br />

and eating fermented foods. Keep your gut flora balanced and support<br />

your body’s immune function by eating prebiotic foods such as<br />

garlic, asparagus, leeks, onions, and Jerusalem artichokes.<br />

OCTOBER <strong>2019</strong> • 27

BN: What are the best immune-booster<br />

supplements?<br />

MB: There are countless supplements<br />

that can support the immune system,<br />

but these are a few of my favorites:<br />

OLIVE LEAF EXTRACT: Extra-virgin olive oil<br />

gets all of the attention, but the leaves<br />

of the olive tree are just as medicinal, if<br />

not more! A recent study published in the<br />

Journal of Nutrients found that the use<br />

of olive leaf extract dramatically lowered<br />

the number of sick days in high-school<br />

athletes by 28 percent when compared<br />

to a group that didn’t supplement.<br />

Oleuropein is the main healing compound<br />

found in olive leaves that has been<br />

studied for its antibacterial, antiviral,<br />

antioxidant, and anti-inflammatory<br />

effects. Olive leaf extract is typically<br />

found in capsule or tincture form.<br />

ARTEMISIA: Commonly known as wormwood,<br />

this powerful immune-supportive<br />

plant has a 5,000-year-long history in<br />

traditional Chinese medicine for effectively<br />

treating common conditions. The Journal<br />

of Clinical Infectious Diseases published<br />

a German study that revealed this potent<br />

herb to have a broad spectrum of antimicrobial<br />

activities against common viruses<br />

including Epstein-Barr and other viruses<br />

from the herpes family. Interestingly,<br />

recent research on Artemisia has also<br />

shown that it helps balance the gut<br />

microbiome and supports immune health.<br />

Try this bitter herb in tea, tincture, or<br />

capsule form.<br />

MEDICINAL MUSHROOMS: Found in forests<br />

around the world, healing fungi can have<br />

profound effects on your well-being.<br />

Biomedical Journal published a recent<br />

article about medicinal mushrooms that<br />

outlines more than 130 different medicinal<br />

functions, including immune balancing<br />

and detoxification actions, as well as the<br />

ability to ward off common viruses and<br />

bacteria. Beneficial mushroom species<br />

with powerful therapeutic properties<br />

include chaga, shiitake, turkey tail, reishi,<br />

maitake, lion’s mane, and cordyceps.<br />

CAT’S CLAW BARK: It’s not as common<br />

as other immune-boosting botanicals<br />

you see in health food stores, but that’s<br />

no reason to dismiss it. Native to the<br />

Amazon, cat’s claw has been shown<br />

to be a powerful immune booster in<br />

traditional medicine. The Journal of<br />

Phytotherapy Research discovered<br />

that this rainforest remedy could have<br />

a beneficial influence on the immune<br />

system and can be used as a good<br />

preventive remedy. Not only can this<br />

bark decrease inflammation and support<br />

immune health, but it’s also been shown<br />

to improve brain health. In fact, the<br />

Journal of Scientific Reports concluded<br />

that cat’s claw could be a “potential<br />

breakthrough for the natural treatment<br />

of both normal brain aging and Alzheimer’s<br />

disease.” Cat’s claw can be found in<br />

teas, tinctures, and capsules.<br />

BN: What are signs of a weak immune system?<br />

MB: Have you noticed that you’ve been getting more<br />

colds than normal lately? Perhaps you feel exhausted<br />

for no reason? These could all be signs that your<br />

immune system might need a little pick-me-up. The<br />

symptoms of a weakened immune system depend on<br />

the cause as well as other factors, like whether it’s<br />

acquired (something you get later in life) or congenital<br />

(you were born with it). The main organs involved<br />

in your immune system include your spleen, tonsils,<br />

thymus, bone marrow, and lymphatic system, and<br />

how each organ is affected can also play a role in<br />

determining the symptoms.<br />

The most common signs can include:<br />

Fatigue<br />

Frequent infections (colds/flu)<br />

Prolonged recovery period from<br />

illnesses<br />

Increased inflammatory markers<br />

Digestive problems<br />

Skin infections and/or rashes<br />

Joint pain<br />

Chronic yeast and/or fungal<br />

infections<br />

BN: What vitamins boost your immune system?<br />

MB: There are two main ones:<br />

VITAMIN C: It’s an essential nutrient and a potent antioxidant. It also<br />

has the ability to strengthen the immune system. A study published<br />

in the Annuals of <strong>Nutrition</strong> and Metabolism found that blood<br />

concentrations of vitamin C rapidly decline during stress and infections<br />

due to increased metabolic demands and inflammation. Furthermore, the<br />

Journal of Nutrients published a recent trial showing that a deficiency<br />

of vitamin C could impair immunity and increase the risk of infections,<br />

concluding that a daily intake of vitamin C can help prevent illness. You<br />

can increase your daily intake of vitamin C through supplements and/<br />

or food sources such as citrus fruits, acerola cherries, rose hips, chili<br />

peppers, guavas, kiwis, kale, and broccoli.<br />

VITAMIN D: It’s common knowledge that vitamin D plays a<br />

powerful role in immune health, and current research is finally<br />

locking down the mechanism. A study from UCLA published<br />

in the Proceedings of the <strong>Nutrition</strong>al Society shows that<br />

vitamin D is a key factor linking innate and adaptive immunity.<br />

Previous studies have also confirmed that a vitamin D deficiency<br />

is linked to an increased risk for diseases including Crohn’s disease<br />

and multiple sclerosis. It’s important to have your vitamin<br />

D tested on a regular basis and maintain an optimal level to<br />

support overall immune health.<br />

28 • OCTOBER <strong>2019</strong>

Immune-Boosting Beverage:<br />

Mushroom Mocha<br />

Serves 2<br />

This rich, smooth latte is infused with<br />

immune-protective medicinal mushrooms,<br />

medium-chain triglycerides, and raw<br />

cacao for long-lasting energy.<br />

Recipe by Lisa Turner<br />

2 cups coconut milk beverage<br />

1 Tbs. raw cacao powder<br />

1 Tbs. coconut sugar<br />

1 Tbs. MCT oil<br />

1 tsp. powdered chaga or other mushroom,<br />

or mushroom “coffee” powder<br />

Cacao nibs for garnish, optional<br />

Combine coconut milk, cacao powder,<br />

and coconut sugar in small pot, and heat<br />

to almost boiling. Whisk in MCT oil and<br />

mushroom powder. Pour into mug,<br />

garnish with cacao nibs, if using, and<br />

serve immediately.<br />

Per serving: 140 cal; 0g prot; 12g total fat<br />

(11g sat fat); 8g carb; 0mg chol; 20mg sod;<br />

1g fiber; 4g sugar<br />

Host Defense<br />

MycoShield<br />

Spray<br />

Immune<br />

Support is<br />

a blend of<br />

five organic<br />

mushrooms,<br />

including<br />

turkey tail<br />

and chaga.<br />

(Shown in<br />

Peppermint<br />

flavor.)<br />

6 Formulas for Strengthening Your Immune System<br />

Essential<br />

Formulas<br />

Dr. Ohhira’s<br />

Probiotic<br />

combines<br />

probiotics and<br />

postbiotics<br />

(nutrients<br />

from fermentation)<br />

with<br />

a food-based<br />

blend of<br />

prebiotics,<br />

including<br />

Artemisia<br />

princeps.<br />

American<br />

Health<br />

Ester-C with<br />

D3 contains<br />

1,000 mg of<br />

a patented<br />

non-acidic<br />

form of<br />

vitamin C and<br />

5,000 IU of<br />

vitamin D 3<br />

.<br />

BN: What are some other healthy<br />

ways to boost immunity?<br />

MB: There are a variety of lifestyle<br />

strategies that can help, including:<br />

REDUCE YOUR STRESS: This is much<br />

easier said than done, but the results<br />

can have profound effects on your health.<br />

A Stanford University study found that<br />

long-term stress can suppress immune<br />

responses, induce low-grade inflammation,<br />

and even increase susceptibility to some<br />

types of cancer. Boost your immune<br />

system by finding ways to reduce your<br />

daily stress level. Explore different<br />

relaxation techniques, go for a walk,<br />

try yoga, and don’t be afraid to set limits<br />

and say “no” if you feel overextended.<br />

Lack of<br />

sleep can<br />

reduce<br />

immunity<br />

and increase<br />

the risk of<br />

infection.<br />

Mushroom<br />

Wisdom<br />

Super Reishi<br />

is log-grown<br />

with no<br />

synthetic<br />

pesticides<br />

or fertilizers.<br />

It’s enhanced<br />

with immuneboosting<br />

Maitake<br />

D-Fraction.<br />

Pradise<br />

Herbs<br />

Olive Leaf<br />

is made with<br />

non-GMO<br />

ingredients<br />

and features<br />

an active<br />

wholespectrum<br />

extract of<br />

olive leaf.<br />

Om<br />

Mushrooms<br />

Chaga<br />

Powder<br />

is certified<br />

organic,<br />

fermented,<br />

and tested<br />

for heavy<br />

metals. Try<br />

it in our<br />

Mushroom<br />

Mocha.<br />

PRACTICE MEDITATION: Science has finally<br />

caught up with this ancient practice and<br />

its positive benefits on immune health.<br />

In fact, a systemic review published in<br />

the Annals of the New York Academy of<br />

Sciences found mindfulness meditation<br />

to be associated with positive changes<br />

in several immune-related biomarkers,<br />

including the reduction of the inflammatory<br />

marker CRP. Find a quiet place, sit in a comfortable<br />

position, and begin to clear thoughts<br />

from your mind to focus on the moment.<br />

GET MORE SLEEP: The quality and amount<br />

of sleep you get can have profound effects<br />

on many aspects of life, including immune<br />

health, cognitive function, and mood.<br />

A study in the International Journal of<br />

Biological Sciences confirms<br />

that lack of sleep can<br />

reduce immunity and<br />

increase the risk of<br />

infection. Remove screens<br />

from the bedroom and try<br />

relaxing activities such as<br />

reading a book or taking<br />

a bath before bedtime.<br />

MOVE YOUR BODY: Moderate<br />

levels of exercise have<br />

a favorable effect on the<br />

immune system, stress<br />

markers, psychological<br />

wellbeing, and sleep. The Journal of<br />

BioMed Research International released a<br />

study that revealed long-term, moderateintensity<br />

exercise improved immune<br />

function and promoted anti-inflammatory<br />

changes in the body. Go on a 20-minute<br />

walk each day, join an exercise class,<br />

or try something gentle such as tai chi.<br />

Exercise comes in many forms—simply<br />

taking the stairs instead of the elevator<br />

or parking your car further from your<br />

destination can help.<br />


For links to the studies cited in this article,<br />

visit betternutrition.com.<br />

Michele Burklund, NMD, is a physician specializing in holistic<br />

health and preventive medicine. Burklund believes that true<br />

medicine discovers the root cause of an illness, rather than<br />

simply treating symptoms. Visit medicinewild.com to learn more.<br />


30 • OCTOBER <strong>2019</strong>

CREAM<br />

OF THE<br />

CROP<br />

<br />

The weather<br />

might be<br />

getting cooler,<br />

but your fruit<br />

and vegetable<br />

choices are<br />

heating up.<br />

Here are five<br />

ways to get<br />

adventurous<br />

with your food<br />


Fall Superfoods<br />

to Feast On Now<br />

There are plenty of reasons to<br />

fawn over summer’s abundance<br />

of crisp lettuce heads, plump<br />

tomatoes, and juicy local berries. But<br />

when sweater weather rolls around,<br />

there are still plenty of impressive and<br />

seasonal powerfoods at their flavor and<br />

nutritional peak. While everyone loves<br />

pumpkins, carrots, and apples for their<br />

comfort-food appeal, there are some<br />

lower-profile vegetables and fruits that<br />

you should be scouring markets for<br />

this fall. Combat common maladies and<br />

breathe new life into your menu with<br />

these underrated cold-weather finds to<br />

hold you over until asparagus season.<br />


Red and green grapes are yearround<br />

finds in the produce aisle,<br />

but these not-to-be-missed sweet-tart<br />

gems are a true harbinger of fall. Native<br />

to American soil, oh-so-seasonal concord<br />

grapes are blessed with a luscious, sweet<br />

interior that is as grape-y tasting as a grape<br />

can be. Their deep, purple-blue hue marks<br />

the presence of a payload of beneficial<br />

polyphenols—the same sort of potent<br />

free-radical-annihilating antioxidants<br />

found in berries. Recent evidence suggests<br />

that polyphenols from concords can<br />

bolster mental functioning and fortify<br />

heart health by helping our blood vessels<br />

dilate for better blood flow. These smallbut-mighty<br />

nutritional powerhouses also<br />

offer up vitamin C, vitamin K, and manganese,<br />

a mineral that’s necessary to activate<br />

enzymes involved in the metabolism of<br />

carbohydrates and amino acids.<br />

In the Kitchen: It’s never a bad<br />

idea to nosh on concord grapes<br />

by the handful, just as soon as they’re<br />

purchased from local markets. And DIY<br />

jam and jellies are a natural fit. But don’t<br />

stop there. Use grapes in baked goods,<br />

toss them into fruit and vegetable salads,<br />

and make them a star of compotes to<br />

be strewn over fish, meat, or a bowl of<br />

yogurt. Grapes also freeze well. Rinse,<br />

dry, and freeze them on a baking sheet.<br />

You can cook or bake with frozen<br />

concords—or snack on them straight<br />

from the freezer for a frosty treat.<br />

32 • OCTOBER <strong>2019</strong>



Here is proof that beauty is<br />

only skin deep in the vegetable<br />

world. Lumpy and gnarled celery root,<br />

also called celeriac, is exactly what its<br />

moniker claims it to be—the sizable root<br />

of a celery plant. What it lacks in aesthetics,<br />

subterranean celery root makes up<br />

for with a fresh flavor that wanders<br />

between parsley and celery, which is<br />

in the same family as parsley. It also<br />

boasts ample amounts of vitamin K—a<br />

single-cup serving delivers nearly a day’s<br />

requirement for this nutrient. A recent<br />

study in the journal Nutrients suggests<br />

that people with higher blood levels of<br />

vitamin K are at a lower risk of death<br />

from cardiovascular causes. Vitamin K is<br />

also vital for proper blood clotting and<br />

bone strength. Celery root supplies a range<br />

of other essential nutrients, including<br />

vitamin C, phosphorus, and potassium,<br />

and it’s one of the lower-sugar root<br />

vegetables—its carbs hail mostly from<br />

slower-digesting complex carbohydrates.<br />

Bonus: It’s super-versatile, making it easy<br />

to eat as often as you like.<br />

In the Kitchen: Celery root<br />

needs to be peeled generously<br />

with a sharp knife prior to eating. To<br />

peel, simply lop off the top and bottom<br />

so that the root sits flat, and work your<br />

knife down the sides to remove the<br />

knobs. Grate the pale-yellow raw flesh<br />

and use it in salads, sandwiches, and<br />

slaws; steam and mash for a lower-carb<br />

riff on mashed potatoes; cube and use in<br />

hashes; blend into puréed soups; slice<br />

thick and roast for a veg “steak.”<br />

Salmon Tacos with Beet-Celery Root Slaw<br />

Serves 4<br />

1 large beet, shredded<br />

2 cups shredded celery root<br />

2 scallions, thinly sliced<br />

⅓ cup cilantro<br />

3 Tbs. cider vinegar<br />

¼ tsp. salt<br />

1 lb. salmon fillets<br />

½ cup sour cream<br />

2 Tbs. prepared<br />

horseradish<br />

Juice of ½ lemon<br />

8 corn tortillas,<br />

warmed<br />

1. Toss together beets, celery root, scallions, cilantro,<br />

cider vinegar, and salt in medium bowl. Let rest at<br />

least 30 minutes.<br />

2. Preheat oven to 300°F. Season salmon with salt and<br />

pepper, and place skin side down on parchment<br />

paper-lined baking sheet. Bake 15 minutes, or until<br />

just barely cooked through. Let rest 10 minutes, then<br />

gently break apart flesh using a fork.<br />

3. Stir together sour cream, horseradish, and lemon<br />

juice.<br />

4. Place chunks of salmon on tortillas and top with slaw<br />

and dollops of sour cream-horseradish sauce.<br />

Per serving: 448 cal; 28g prot; 22g total fat (7g sat fat); 35g<br />

carb; 77mg chol; 335mg sod; 5g fiber; 4g sugar<br />

OCTOBER <strong>2019</strong> • 33

Roasted Pear-Butternut Soup<br />

Serves 4<br />

1 medium butternut squash, peeled and cubed<br />

1 large onion, cut into 1-inch wedges<br />

4 whole peeled garlic cloves<br />

1 Tbs. grapeseed oil<br />

¼ tsp. salt<br />

2 pears, cored and sliced into 1-inch wedges<br />

3 cups low sodium vegetable broth<br />

1 cup plain cashew milk or almond milk<br />

2 Tbs. pure maple syrup<br />

1 Tbs. fresh thyme<br />

½ tsp. cinnamon<br />

¼ tsp. nutmeg<br />

¼ tsp. cayenne<br />

⅓ cup unsalted roasted pumpkin seeds<br />

(pepitas)<br />

1. Preheat oven to 400°F. Toss squash,<br />

onion, and garlic with oil and salt. Spread<br />

on baking sheet, and roast 25 minutes.<br />

Add pears to baking sheet and<br />

continue roasting until squash is<br />

tender, about 10 minutes.<br />

2. Place broth, cashew or<br />

almond milk, roasted<br />

vegetables and fruit,<br />

maple syrup, thyme,<br />

cinnamon, nutmeg,<br />

and cayenne in<br />

blender or food<br />

processor, and blend<br />

until smooth. Blend<br />

in additional broth if<br />

mixture is too thick.<br />

3. Pour soup into serving<br />

bowls and garnish with<br />

pumpkin seeds.<br />

Per serving: 264 cal; 5g prot; 9g total fat<br />

(1g sat fat); 46g carb; 0mg chol; 262mg sod;<br />

8g fiber; 20g sugar<br />

34 • OCTOBER <strong>2019</strong>


PEARS<br />

Ring in sweater weather by<br />

making sure pears are on your<br />

shopping list. These juicy fall stalwarts<br />

are a delicious way to help you nail<br />

your daily fiber quota—a medium fruit<br />

delivers about 6 grams, more than you<br />

get from a similar-sized apple or a cup<br />

of cooked quinoa. Current recommendations<br />

advise 38 grams of fiber per day<br />

for men and 25 grams for women. It’s<br />

a good number to reach for, since fiber<br />

can help stabilize blood sugar numbers,<br />

improve your cholesterol profile, feed the<br />

beneficial bacteria in your digestive tract,<br />

and keep you feeling full to help regulate<br />

calorie intake. Tapping into nearly a<br />

decade of data from the National Health<br />

and <strong>Nutrition</strong> Examination Survey, which<br />

involved 24,808 adults, researchers from<br />

Louisiana State University discovered<br />

that pear eaters on average weighed<br />

nearly 8 pounds less than people who<br />

did not include the fruit in their diets,<br />

despite the fact that overall calorie<br />

intake was about the same. Lovers of<br />

pears were also found to have higher<br />

intakes of vital nutrients such as vitamin<br />

C, potassium, and magnesium. What’s<br />

more, the curvy fruit is a notable source<br />

of health-boosting phenolic antioxidants.<br />

In the Kitchen: Bartletts are<br />

America’s favorite pear, but this fall<br />

try sampling other varieties, including<br />

Bosc, Anjou, Seckel, and ultra-crisp<br />

Asian. Pears are a perfect out-of-hand<br />

snack, but you can also add slices to<br />

oatmeal, yogurt, toast (try placing slices<br />

on top of a slick of nut butter), and even<br />

salads for a sweet counterpoint to<br />

earthy-tasting vegetables. And blend into<br />

smoothies for a drink with seasonal flare.<br />


This knobby<br />

vegetable<br />

is the root tuber of a<br />

plant in the sunflower<br />

family and is also called<br />

Jerusalem artichoke,<br />

though it’s not native to the<br />

Holy Land and is unrelated to<br />

artichokes. It will add crisp texture<br />

and a bright flavor reminiscent of jicama,<br />

water chestnuts, and apple to your fall<br />

menu. <strong>Nutrition</strong>ally, sunchokes boast<br />

lofty amounts of the soluble fiber inulin.<br />

Non-digestible fibers such as inulin are<br />

known as prebiotics since they provide<br />

a fuel source for your gut microbiota,<br />

which can then work harder to improve<br />

your digestive, immune, and mental<br />

health. This often-overlooked tuber is<br />

also a surprising source of iron. As part<br />

of the mechanism that transports oxygen<br />

to various tissues including muscle, iron<br />

is an essential part of keeping you feeling<br />

energized.<br />

In the Kitchen: Unlike potatoes,<br />

sunchokes can be eaten raw, so<br />

try slicing them very thinly and adding<br />

to salads for some tasty crunch. Or cut<br />

them into larger pieces and use as a<br />

delivery system for dips. Their thin,<br />

edible skin does not need to be peeled<br />

before eating. You can also sauté slices<br />

for use in pasta dishes, roast chunks as<br />

part of a root vegetable medley, and<br />

simmer cubes in hearty stews. For a<br />

much healthier take on French fries, slice<br />

sunchokes into matchsticks; toss with oil,<br />

salt, and pepper; and bake at 350°F for<br />

roughly 15 minutes.<br />


When you take a peek at the<br />

nutritional numbers, it’s clear<br />

that even Bugs Bunny should chip away<br />

at this ghostly cousin of the carrot.<br />

Parsnips possess a nutty-earthy flavor<br />

and a deep concentration of nutrients<br />

that can sharpen your health. These include<br />

vitamin C, vitamin K, potassium, and<br />

folate. A report in the American Journal<br />

of Clinical <strong>Nutrition</strong> presented evidence<br />

to show that if we consume more folaterich<br />

foods such as parsnips when we are<br />

younger, it will pay off in lower blood<br />

pressure numbers as we age. Root harder<br />

for parsnips and you’ll also benefit from<br />

their dietary fiber—roughly 7 grams in a<br />

1-cup serving, which happens to be about<br />

70 percent more than what you get from<br />

carrots. According to a recent analysis of<br />

studies conducted over the past 40 years,<br />

high-fiber eaters—those pushing past<br />

the 30 grams a day mark—have a 15–30<br />

percent lower risk of suffering from<br />

some of today’s biggest killers, including<br />

heart attack, stroke, type 2 diabetes, and<br />

colorectal cancer, compared to people<br />

who eat a fiber-poor diet.<br />

In the Kitchen: While parsnips<br />

can certainly be eaten raw—try<br />

spiralizing them and tossing with a<br />

dressing—many people prefer them<br />

cooked, which softens their texture and<br />

amplifies their natural sweetness. Stews,<br />

soups, and chili are natural fits for hardy<br />

parsnips. You can also roast them like<br />

you would other root vegetables for a<br />

seasonal side-dish.<br />

Matthew Kadey, MS, RD, is an Ontario, Canada-based<br />

dietitian and food writer who has contributed nutrition and<br />

recipe features to dozens of publications. He is also the<br />

author of Rocket Fuel: Power-Packed Food for Sports +<br />

Adventure (Velopress, 2016).<br />

OCTOBER <strong>2019</strong> • 35




36 • OCTOBER <strong>2019</strong>

Realistic, plant-based meats<br />

are a multibillion-dollar business<br />

—but are they good for you?<br />


Of all the great food debates of<br />

the 21st century, nothing arouses<br />

more intense exchange than the<br />

topic of meat—and for good reason. In<br />

addition to ethical issues regarding how<br />

the animals are treated, the livestock<br />

industry has a vast environmental footprint,<br />

contributing to land and water degradation,<br />

deforestation, loss of biodiversity, and<br />

acid rain. Conventional livestock farming<br />

is responsible for almost 15 percent<br />

of human-generated greenhouse gas<br />

emissions—more than cars, trucks, ships,<br />

and planes combined (yep, it’s true).<br />

Raising animals for food also requires<br />

staggering quantities of land, feed, and<br />

water: 26 percent of the earth’s ice-free<br />

land is used for livestock grazing and<br />

33 percent of croplands are used to<br />

produce livestock feed. And of the less<br />

than 1 percent of freshwater available<br />

for human use, 70 percent goes toward<br />

livestock production—a pound of beef<br />

requires almost 1,800 gallons of water to<br />

produce, compared to about 200 gallons<br />

for the equivalent amount of soy.<br />

Studies have linked increased<br />

consumption of meat, especially red meat,<br />

with an increased risk of heart disease,<br />

cancer, neurodegenerative disease, and<br />

all-cause mortality. (Note: Most of these<br />

studies have been done on conventional<br />

meats—i.e., not grassfed, organic, and/or<br />

sustainably farmed varieties.)<br />

Let’s face it: Many Americans aren’t<br />

likely to give up their beloved burgers—<br />

and the standard bland-and-crumbly<br />

veggie burger won’t cut the mustard for<br />

committed carnivores. The solution?<br />

A new era of meat substitutes designed<br />

not only for vegans and vegetarians,<br />

but also for dedicated carnivores. The<br />

main contenders—Impossible Burgers<br />

(Impossible Foods), Beyond Burgers<br />

(Beyond Meat), and Uncut Burgers<br />

(Before the Butcher)—are a far cry from<br />

traditional meat substitutes. Using<br />

high-tech processes that coax plant-based<br />

ingredients into mimicking the attributes<br />

of meat, these fleshy, textured alternatives<br />

brown, sizzle, and even “bleed.” All three<br />

sidestep the environmental and ethical<br />

concerns of raising animals for food and,<br />

by more closely mimicking the real thing,<br />

are more universally appealing than their<br />

traditional veggie burger cousins. But are<br />

they actually good for you? Here’s a<br />

point-by-point exploration of the three<br />

new-generation burgers mentioned above.<br />


comes to protein and calories, faux meats<br />

are similar to beef. A quarter-pound beef<br />

patty has 20–24 grams of protein; these<br />

three plant-based burgers have 18–20<br />

grams, with fewer calories. They also have<br />

more iron: 20–25 percent of the daily<br />

value (DV), compared with 17 percent in<br />

a beef burger. And all of them have more<br />

fiber—Uncut has a respectable 5 grams<br />

per serving, beef has none.<br />


meat its flavor, marbled texture, and juicy<br />

mouthfeel, so meat-free alternatives<br />

have plenty of added fat to replicate that<br />

experience. A 4-oz. beef patty has 18–20<br />

grams total fat and 8 grams saturated fat.<br />

By comparison, plant-based burgers have<br />

14–19 grams total fat and 6–8 grams of<br />

saturated fat. But here’s the difference:<br />

the saturated fat in faux burgers comes<br />

mostly from coconut, and some studies<br />

suggest that coconut doesn’t increase<br />

harmful LDL cholesterol levels and may<br />

also increase beneficial HDL cholesterol<br />

levels. And all three plant burgers are<br />

cholesterol-free.<br />

SODIUM. Both the Impossible Burger and<br />

the Beyond Burger have considerably more<br />

sodium than an uncooked 4-oz. beef patty<br />

(see p. 38). This seems shocking, until you<br />

consider that when you cook a beef burger,<br />

you’re most likely seasoning it with salt,<br />

which raises the sodium content. By comparison,<br />

a McDonald’s Quarter Pounder<br />

weighs in at 730 mg of sodium. So unless<br />

you’re at risk for high blood pressure, the<br />

sodium content may not be an issue. If it<br />

is, Uncut Burger is a better choice, with a<br />

modest 150 mg sodium per serving.<br />

SOY. It’s the main ingredient of the<br />

Impossible and Uncut burgers—not<br />

necessarily a problem, except that<br />

Impossible Burger unapologetically<br />

uses GM soy. The company says that it<br />

supports the responsible, constructive<br />

use of genetic engineering to solve<br />

environmental, health, safety, and food<br />

security problems, and maintains that<br />

it wouldn’t be able to make a “product<br />

that rivals or surpasses beef for flavor,<br />

texture, nutrition, sustainability, versatility,<br />

and accessibility without it.” Uncut<br />

Burgers, on the other hand, use only<br />

soy that’s free of GMOs. “We chose soy<br />

because it has a neutral flavor and adds<br />

a more realistic bite and texture,” says<br />

OCTOBER <strong>2019</strong> • 37


per 4-oz. patty<br />

btbfoods.com<br />

impossiblefoods.com<br />

beyondmeat.com<br />



18g<br />


FAT<br />

8g<br />


19g<br />


FAT<br />

8g<br />


20g<br />


FAT<br />

6g<br />


21g<br />


FAT<br />

8g<br />

FAT<br />

19g<br />

SODIUM<br />

150g<br />

FAT<br />

14g<br />

SODIUM<br />

370g<br />

FAT<br />

18g<br />

SODIUM<br />

390g<br />

FAT<br />

17g<br />

SODIUM<br />

75g<br />

CALORIES 260<br />

CALORIES 240<br />

CALORIES 250<br />

CALORIES 240<br />

Danny O’Malley, founder of Before the<br />

Butcher. “And we didn’t want to use<br />

wheat gluten, because it’s important<br />

to us that our products are gluten-free.”<br />

If you’re sensitive to soy, Beyond Burger<br />

is a better choice: it’s soy-free, non-GMO,<br />

and uses pea, rice, and mung bean protein.<br />

HEME. The Impossible Burger’s taste is<br />

achieved primarily through the addition<br />

of heme, a genetically engineered ingredient<br />

made by inserting DNA of soy leghemoglobin<br />

(a protein found in the roots of soybean<br />

plants) into yeast, then fermenting the<br />

yeast. The company says this practice<br />

avoids harvesting soy plants for heme,<br />

“which would promote erosion and<br />

release carbon stored in the soil.” Heme<br />

is what gives the Impossible Burger its<br />

meat-like flavor, aroma, and reddish-pink<br />

color. If the whole idea of genetically<br />

modified soy leghemoglobin creeps you<br />

out, Uncut Burger and Beyond Burger use<br />

beet juice to achieve the same bloody look.<br />

METHYLCELLULOSE. All three burgers<br />

contain more than a dozen ingredients,<br />

including methylcellulose, a chemical<br />

compound derived from cellulose, the<br />

main constituent of plant cell walls.<br />

In foods, it’s used as a binder and helps<br />

mimic the texture of meat in faux burgers.<br />

It’s a unique ingredient that helps create<br />

the firm bite and varied texture that<br />

mimics beef, says O’Malley—and it’s<br />

the reason these burgers don’t fall<br />

apart the minute you bite into them.<br />

While cellulose can be derived from<br />

corn cobs, soybean hulls, sugar cane<br />

stalks, and other plant ingredients, in<br />

reality, it usually comes from highly<br />

purified wood pulp (Uncut Burgers uses<br />

non-GMO cellulose) that’s treated to<br />

create a binding effect in the absence of<br />

gluten. Before you freak out, you should<br />

know cellulose and methylcellulose<br />

are found in many foods that you may<br />

already eat, including Boca Burgers and<br />

365 Meatless Burgers, as well as<br />

a variety of packaged breads, pastries,<br />

and packaged grated cheeses. It’s also<br />

the primary ingredient in many overthe-counter<br />

laxatives. So while it’s<br />

definitely not what a purist would<br />

consider a clean label read, it does not<br />

appear to be harmful.<br />

At the end of the day, it all comes<br />

down to you—your personal goals, needs,<br />

and ethics. Are these new-generation<br />

plant-based burgers super-clean superfoods<br />

that will make you impervious to<br />

disease? Probably not. But are they a<br />

more ethical and sustainable choice than<br />

conventional meat? Undoubtedly—and<br />

maybe that’s enough.<br />


For links to the studies cited in this article,<br />

visit betternutrition.com.<br />

Lisa Turner is a chef, food writer, product developer, and<br />

nutrition coach based in Boulder, Colo. She has more than<br />

20 years of experience in researching and writing about<br />

nourishing foods, and coaching people toward healthier<br />

eating habits. Find her online at lisaturnercooks.com.<br />

38 • OCTOBER <strong>2019</strong>


Eating for Thick, Healthy Hair<br />

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

Hair loss, slow regrowth, and excessive<br />

shedding are more common than you<br />

might think—and not just in men. Some<br />

estimates show that almost 65 percent of<br />

men and 80 percent of women experience<br />

noticeable loss of hair by the age of 60.<br />

The good news: Nutrients that nourish<br />

the scalp and follicles can prevent<br />

thinning and hair loss and may promote<br />

new hair growth. Try these seven<br />

foods—and stop the shedding.<br />

Eggs are rich in protein,<br />

critical for hair follicle health.<br />

Certain amino acids act as<br />

precursors to keratin, the<br />

primary protein in hair, and a lack of<br />

protein in the diet has been linked with<br />

hair loss, as well as brittleness and fragility.<br />

Eggs are also high in biotin, a type of B<br />

vitamin that keeps scalp and follicles<br />

healthy and may improve hair growth.<br />

RECIPE TIPS: Whip eggs with garlic powder<br />

and a small amount of gluten-free flour, and<br />

cook in a waffle iron; serve poached eggs<br />

on a bed of grilled bitter greens; combine<br />

eggs, onions, black beans, and cheese,<br />

bake in muffin tins, and serve with salsa.<br />

Spinach is an<br />

excellent source of iron,<br />

essential for proper hair<br />

growth. Iron is involved in<br />

many critical processes within the hair<br />

follicle, and deficiencies have been linked<br />

with hair loss. Spinach is also high in<br />

vitamin C, an antioxidant that helps the<br />

body absorb iron from the diet and also<br />

plays a role in the production of collagen,<br />

necessary for strengthening hair and<br />

preventing breakage and thinning.<br />

RECIPE TIPS: Toss baby spinach leaves<br />

with chickpeas, cherry tomatoes, and<br />

radicchio; cook spinach and onions in<br />

coconut milk and vegetable broth, and<br />

purée for a simple, creamy soup; finely<br />

chop spinach and add to mac ’n’ cheese.<br />

Sea vegetables<br />

are loaded with iodine, a<br />

mineral that's important<br />

for thyroid health, and<br />

even small deficiencies can lead to<br />

problems. Hair follicles are directly<br />

influenced by thyroid hormones, and<br />

impaired thyroid hormone production<br />

has been linked with thinning hair and<br />

hair loss. Sea vegetables are also good<br />

sources of zinc, calcium, and other<br />

nutrients that protect hair follicles and<br />

keep the scalp healthy. Because too much<br />

iodine is harmful, foods are the best<br />

source. Soak most sea vegetables (except<br />

nori) in warm water before using, then<br />

drain well.<br />

RECIPE TIPS: Glaze salmon fillets with<br />

teriyaki sauce, wrap in nori, and bake<br />

until tender; toss cooked quinoa with red<br />

peppers, scallion, sautéed mushrooms,<br />

and arame; cook lima beans, leeks, and<br />

carrots in broth until tender, then stir in<br />

miso and hijiki.<br />

Sunflower seeds<br />

are an excellent source of<br />

vitamin E, a powerful<br />

antioxidant that<br />

protects scalp and follicle health and can<br />

prevent hair loss. In one study, people<br />

with hair loss showed significant hair<br />

growth after supplementing with vitamin<br />

E. Sunflower seeds are also rich in fatty<br />

acids that enhance follicle proliferation<br />

and survival, which supports and<br />

promotes hair growth.<br />

RECIPE TIPS: Process sunflower seeds,<br />

mushrooms, onions, and spices in a food<br />

processor, form into patties and cook<br />

as burgers; combine sunflower seeds,<br />

almonds, coconut oil, cumin, and garlic<br />

powder and bake until lightly browned;<br />

toss sunflower seeds with shredded<br />

Brussels sprouts, red onions, dried<br />

cherries, and honey-yogurt dressing.<br />

Plums are loaded with<br />

polyphenols, antioxidants<br />

that protect the scalp and<br />

follicles from the oxidative<br />

stress caused by free radicals. Oxidative<br />

stress has been linked to both hair loss<br />

and graying, and studies show that<br />

antioxidants can protect the scalp and<br />

may promote hair growth. Interestingly,<br />

some research suggests that getting<br />

polyphenols from the diet is a better<br />

solution than supplements, since high<br />

concentrations can potentiate oxidative<br />

stress. And dried plums (prunes) are also<br />

very high in iron.<br />

RECIPE TIPS: Pit and halve whole plums,<br />

toss with honey and cinnamon, and<br />

bake until tender; chop plums and toss<br />

with kale, arugula, goat cheese, and<br />

walnuts; grind pitted prunes with<br />

almonds, sunflower seeds, and cashews<br />

in a food processor and form into balls.<br />

<strong>Nutrition</strong>al yeast,<br />

made from deactivated<br />

yeast grown on molasses<br />

or another food source,<br />

is rich in B vitamins, especially B 6<br />

,<br />

thiamin, riboflavin, and niacin. B vitamins<br />

are necessary for healthy hair, and<br />

deficiencies have been linked with<br />

certain kinds of hair loss. They also<br />

protect against stress, which has been<br />

shown to disrupt the natural growth<br />

cycle of hair follicles, increase shedding,<br />

and contribute to hair loss.<br />

RECIPE TIPS: Sprinkle hot popcorn with<br />

nutritional yeast, oregano, and garlic<br />

powder; purée cashew butter, water,<br />

and nutritional yeast for a “cheesy”<br />

sauce; toss cauliflower florets with<br />

olive oil, nutritional yeast, and rosemary,<br />

and bake until tender.<br />

[Editor's note: Try our Turkey & Mushroom<br />

Ragu-Stuffed Acorn Squash recipe, made<br />

with nutritional yeast, p. 48.]<br />

40 • OCTOBER <strong>2019</strong>

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eating4HEALTH<br />

Plum & Chicken<br />

Stir-Fry<br />

Serves 4<br />

Protein-packed chicken is<br />

paired with sweet plums,<br />

plum jam, and nutrientdense<br />

veggies.<br />

¼ cup dry sherry or<br />

apple juice<br />

¼ cup low-sodium<br />

chicken broth<br />

2 Tbs. plum jam<br />

1 Tbs. low-sodium<br />

soy sauce<br />

1 Tbs. rice vinegar<br />

2 tsp. chili garlic sauce<br />

1 tsp. five-spice powder<br />

1 Tbs. cornstarch<br />

12 oz. boneless, skinless<br />

chicken breast, sliced<br />

(¼-inch thick)<br />

1 Tbs. sunflower oil<br />

2 Tbs. minced fresh<br />

ginger<br />

1 bunch bok choy, ribs<br />

bias-sliced and leaves<br />

cut into ribbons<br />

2 cups scallions<br />

(3-inch pieces)<br />

2 cups trimmed sugar<br />

snap peas<br />

2 cups mung bean<br />

sprouts<br />

2 cups sliced fresh plums<br />

2 Tbs. chopped dryroasted<br />

peanuts<br />

➐ Sardines are loaded<br />

with omega-3 fatty acids,<br />

which help keep the scalp<br />

and follicles healthy. Studies<br />

show that omega-3 fats<br />

may reduce hair loss, increase hair<br />

density, and promote hair growth.<br />

In one study, 62 percent of women<br />

who took omega-3 fatty acids combined<br />

with antioxidants showed increased<br />

hair density and thickness. Sardines are<br />

1. Whisk together sherry,<br />

broth, jam, soy sauce,<br />

vinegar, chili garlic<br />

sauce, five-spice powder,<br />

and cornstarch.<br />

Add chicken, and toss<br />

to coat.<br />

2. Coat wok with nonstick<br />

spray. Heat oil in wok<br />

over medium-high heat.<br />

Remove half of chicken<br />

from marinade, and<br />

stir-fry until brown, 2–3<br />

minutes. Transfer to<br />

plate, and repeat with<br />

remaining chicken.<br />

Reserve marinade.<br />

3. Remove wok from<br />

heat, coat with nonstick<br />

spray, and return to<br />

heat. Add ginger, and<br />

stir-fry 30 seconds.<br />

Add bok choy ribs and<br />

scallions, and stir-fry<br />

2 minutes more. Add<br />

peas and bok choy<br />

leaves, and stir-fry<br />

2 minutes more.<br />

4. Return chicken and<br />

reserved marinade<br />

to wok and heat until<br />

marinade thickens.<br />

Add sprouts and<br />

plums, and stir-fry<br />

1 minute. Garnish<br />

with peanuts.<br />

Per serving: 350 cal;<br />

29g prot; 9g total fat<br />

(1g sat fat); 38g carb;<br />

60mg chol; 500mg sod;<br />

7g fiber; 25g sugar<br />

also high in protein, zinc, and other<br />

nutrients important for hair health.<br />

RECIPE TIPS: Combine sardine fillets,<br />

black olives, fennel, and leeks, and<br />

bake until vegetables are tender;<br />

mix sardines with red onions, cilantro,<br />

mayo, and lime, and serve in halved<br />

and pitted avocados; toss sardines<br />

with cooked penne pasta, roasted<br />

red peppers, garlic, parsley, and<br />

olive oil.<br />

Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience<br />

in researching and writing about nourishing foods, and coaching people toward healthier eating habits. Find her at lisaturnercooks.com.<br />



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Do You<br />

Need a<br />

Soft Food<br />

Diet?<br />

If you have difficulty<br />

swallowing, or are<br />

recovering from oral,<br />

neck, or gastrointestinal<br />

surgery, try these easyto-go-down<br />

sources of<br />

protein, carbs, and fats<br />


: My 92-year-old grandmother is<br />

recovering from a few different<br />

infections and has developed<br />

difficulty swallowing. She used to be<br />

a meat-and-veggie eater, but now she<br />

can eat only soft foods without choking.<br />

What are some soft food options?<br />

—Patty B., Augusta, GA<br />

a:The soft food diet is one that includes<br />

foods that are easy to chew, swallow,<br />

and digest. The need to eat soft or puréed<br />

foods is common in the elderly, many of<br />

whom develop dysphagia (difficulty<br />

chewing or swallowing). This<br />

diet is also good for people<br />

recovering from oral<br />

surgery or surgery to<br />

the head, neck,<br />

or stomach.<br />

We may not think<br />

about it, but swallowing<br />

is a surprisingly complex<br />

function that involves<br />

more than 30 nerves and<br />

muscles. Dysphagia can lead to<br />

malnutrition and dehydration. It can also<br />

increases the risk of choking or developing<br />

aspiration pneumonia, an infection that<br />

Did You<br />

Know?<br />

Sauces used to help thin out<br />

foods are an important part of<br />

the soft food diet. Opt for a simple<br />

butter and olive oil sauce, or<br />

go all-out with cream sauces,<br />

pasta sauces, hollandaise,<br />

or bone broth gravy.<br />

can develop when food goes down the<br />

“wrong way” and enters the lungs.<br />

Dysphagia can occur at any age, but<br />

seniors are at an increased risk because<br />

of normal aging, illnesses, and medications<br />

that affect the body’s swallowing<br />

mechanism. Estimates suggest that 15–<br />

22 percent of people over age 50 have<br />

dysphagia. For those in assisted living<br />

facilities, the prevalence is even higher:<br />

up to 60 percent have feeding difficulties.<br />

How to Tell If You Have Dysphagia<br />

The first step in treatment is to make a<br />

proper diagnosis. Symptoms linked to<br />

dysphagia include choking when eating,<br />

coughing when swallowing, recurrent<br />

heartburn, a sensation of food getting stuck<br />

in the throat or chest, and regurgitation.<br />

There are several possible dysphagia<br />

causes, including stroke, dementia,<br />

esophageal disorders, multiple<br />

sclerosis, Myasthenia gravis,<br />

Parkinson’s disease, and<br />

radiation therapy to the<br />

neck and head area. Certain<br />

medications, such<br />

antibiotics, can increase<br />

the risk of esophageal<br />

infections, leading to swallowing<br />

problems. In some<br />

patients, no cause is found.<br />

A critical part of treatment is<br />

starting on a specialized diet that addresses<br />

the body’s basic nutritional needs. Here<br />

are some easy-to-swallow foods to try:<br />

Soft Sources of Protein<br />

Protein is the most important nutrient<br />

for healing from illness and repairing<br />

tissues after surgery. But it is the hardest<br />

for people on soft food diets to get in a<br />

form they can safely eat.<br />


Try small bits of ground or finely minced<br />

meat or poultry in a moist form with coconut<br />

oil, olive oil, or a sauce. If this type of meat<br />

is too hard to swallow, purée it with broth<br />

and/or oil to make it softer.<br />

EGGS<br />

Eggs often work better than meats for<br />

many people because they are naturally<br />

softer. Good options include minced soft<br />

or medium poached eggs, soft scrambled<br />

eggs cooked in coconut oil or butter, and<br />

puréed soft scrambled eggs with cheese.<br />

BEANS<br />

As a source of protein for vegetarians, or<br />

for variety in the diet, try mashed beans, such<br />

as refried beans thinned with vegetable<br />

broth. Other options include dips such as<br />

hummus or Mexican-style bean dips.<br />


Bone broth is a healing food that’s a<br />

rich source of easy-to-digest protein and<br />

other nutrients; however, it can be too<br />

thin for people with swallowing problems.<br />

Try blending it with starchy veggies<br />

such as carrots or potatoes. Or whisk<br />

44 • OCTOBER <strong>2019</strong>



tapioca flour into melted butter, then<br />

slowly whisk in bone broth to make<br />

a gravy.<br />


A wide range of powders can be used to<br />

fortify shakes, smoothies, or other foods<br />

with extra protein. Try PaleoPro Paleo<br />

Protein Powder made from beef protein<br />

concentrate and egg protein; collagenbased<br />

protein powders, such as Primal<br />

Kitchen Collagen Fuel; hemp protein powders,<br />

such as Nutiva Organic Hemp Seed Protein;<br />

bone broth protein powders, such<br />

as Ancient <strong>Nutrition</strong> Bone Broth Protein;<br />

or pea-based protein powders, such as<br />

NOW Organic Pea Protein. Experiment and<br />

decide which ones you like best.<br />


Smoothies can easily become meal replacements for people with or without swallowing<br />

difficulties. Here’s how to make the healthiest meal replacement smoothie possible:<br />

STEP 1<br />

Start with a<br />

liquid, such as<br />

unsweetened<br />

nondairy<br />

milk, regular<br />

milk, fruit or<br />

vegetable juice,<br />

or low-sugar,<br />

high-electrolyte<br />

beverages such<br />

as coconut<br />

water or cactus<br />

water.<br />

STEP 2<br />

Add protein<br />

and fat to<br />

thicken the<br />

smoothie and<br />

give it staying<br />

power. Good<br />

sources include<br />

unsweetened<br />

protein powder,<br />

collagen<br />

powder, Greek<br />

yogurt, or<br />

silken tofu.<br />


If dairy products don’t agree with you,<br />

give yogurts made from alternative milks<br />

a shot. Kite Hill Almond<br />

Milk Greek-Style Yogurt, for<br />

instance, has 10 grams<br />

of protein per serving.<br />

STEP 3<br />

Add a tablespoon<br />

or so of a good<br />

fat, such as<br />

MCT oil or nut<br />

butter, and if<br />

desired,<br />

vegetables such<br />

as spinach.<br />

STEP 4<br />

Add fruit—<br />

fresh, canned,<br />

or frozen,<br />

depending on<br />

preference.<br />

Frozen<br />

fruit lends a<br />

thicker<br />

consistency to<br />

smoothies.<br />

STEP 5<br />

Blend until<br />

smooth, and<br />

pour into<br />

a glass or<br />

travel mug.<br />

Sip slowly,<br />

knowing you’re<br />

getting a<br />

comprehensive<br />

range of<br />

nutrients in<br />

convenient,<br />

drinkable form.<br />

MCT OIL<br />

MCT stands for medium chain triglycerides,<br />

a type of fat usually derived from coconut<br />

oil, which is easier to absorb and utilize as<br />

a source of energy. Find it in the supplement<br />

aisle, and add it to smoothies, or mix into<br />

minced meat to up the moisture content.<br />


Super-smooth Greek yogurt is a great<br />

source of good-for-your-gut probiotics,<br />

and it’s also higher in protein than<br />

regular yogurt. Skip the sweetened<br />

kind, and buy organic brands such as<br />

Straus Family Creamery Organic Greek Yogurt<br />

or Maple Hill Organic 100% Grassfed Yogurt.<br />

Try mixing yogurt with puréed fruits or<br />

mashed bananas for breakfast or as a<br />

snack (add a touch of fruit juice or maple<br />

syrup for more sweetness, if needed). Or<br />

make yogurt-based dips such as tzatziki or<br />

French onion dip. Cottage cheese is another<br />

soft source of protein. It can be eaten<br />

either as-is or puréed to make it smooth.<br />


Unflavored grass-fed gelatin,<br />

such as Great Lakes Gelatin, is<br />

another good source of soft<br />

protein. Go to greatlakesgelatin.<br />

com for recipes, such as Pumpkin<br />

Pudding and Homemade<br />

Strawberry Gelatin Cups.<br />

Soft Carbohydrate Options<br />

Natural sources of soft carbs are readily<br />

available. Often, it’s just a matter of how<br />

you prepare them.<br />


Eat your veggies peeled, cooked, and<br />

minced or mashed, such as soft-cooked<br />

small zucchini pieces, mashed carrots,<br />

mashed butternut squash, mashed<br />

cauliflower, and mashed potatoes with<br />

organic butter or coconut oil. Boost the<br />

flavor with minced roasted garlic or<br />

puréed onions that have been sautéed.<br />

Soft, Healthy Fats<br />

Good sources of soft fats are as close as<br />

your favorite healthy oils.<br />


Many people shy away from including<br />

fats in meals, but they shouldn’t. Adding<br />

just a little of these provides fat-soluble<br />

vitamins (e.g., vitamins A and E) and a<br />

desirable mouthfeel. Fats also help the<br />

body absorb nutrients from other foods<br />

and increase satiety.<br />


Full-fat coconut milk is a great source of<br />

calories and MCTs. Use it in smoothies<br />

thickened with fruit and protein powder,<br />

or in gravies, sauces, or desserts.<br />

Melissa Diane Smith, who<br />

specializes in using food as<br />

medicine, is an internationally<br />

known journalist and holistic<br />

nutritionist who has more than 20<br />

years of clinical nutrition experience.<br />

She is the cutting-edge author of Going Against<br />

GMOs, Going Against the Grain, and Gluten Free<br />

Throughout the Year, and the coauthor of Syndrome X.<br />

To learn about her books, long-distance consultations,<br />

nutrition coaching programs, or speaking, visit her<br />

websites: melissadianesmith.com and<br />

againstthegrainnutrition.com.<br />

Do you have a question for the nutritionist? We would<br />

love to hear from you. Please email your questions to<br />

bnaskthenutritionist@gmail.com.<br />

46 • OCTOBER <strong>2019</strong>

Product Spotlights<br />

Vegetarian Traveler Protein Toppers<br />

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

anywhere. Eat them right out of the pouch, or add them to a salad, soup, yogurt, or any other<br />

meal. Non-GMO and naturally gluten-free.<br />

Wakunaga Kyo-Dophilus Fifty+<br />

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

cause the microflora of our GI system to diminish. Kyo-Dophilus Fifty+ can help restore good bacteria<br />

and elevate immune system effectiveness through The Friendly Trio—three biocompatible, clinically<br />

studied human strains that can support a healthy gut microbiome.<br />

Solgar No. 7<br />

Walk. Run. Climb. Play. — Solgar No. 7 can help! With increased flexibility, mobility, and range of<br />

motion, you can feel the difference for yourself and start to get back on track … fast. Once-daily Solgar<br />

No. 7 actually shows improvement in joint comfort within 7 days.<br />

Natural Factors Whole Earth & Sea Fermented Organic Greens<br />

Whole Earth & Sea Fermented Organic Greens from Natural Factors is a 100 percent<br />

fermented, certified organic plant-based superfood formula! It features an organic herb,<br />

vegetable, and grass blend grown at Factors Farms along with medicinal mushrooms for<br />

immune support. Protein option (21g) also available.<br />

.<br />

Redd Remedies Immune Everyday<br />

New from Redd Remedies, Immune Everyday offers daily support for immune system balance<br />

and wellness. This targeted formula includes Sensoril Ashwagandha, a custom blend of mushrooms, and<br />

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

system function. Just one capsule per day will keep the immune system running strong.<br />

Annemarie Börlind Orange Blossom Energizer<br />

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

made of carrot and Sicilian blood orange oils, and infused with vitamins B 5<br />

, C, and E to stimulate, protect,<br />

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

any beauty regimen. For a healthy, luminous complexion, try Annemarie Börlind’s<br />

Orange Blossom Energizer. Your skin will love it!<br />

OCTOBER <strong>2019</strong> • 47


Harvest Happiness<br />

Our autumn-inspired recipe, made with vitamin B-<br />

packed nutritional yeast, will soothe your soul on a<br />


Turkey & Mushroom<br />

Ragu-Stuffed Acorn Squash<br />

Serves 4<br />

Acorn squash is at its peak in the fall, and<br />

we like it stuffed with this delicious mixture<br />

of spicy ground turkey, mushrooms, and a<br />

zesty ragu for a nutritious, high-protein meal.<br />


This savory superfood is a type of deactivated yeast, usually produced from a strain of<br />

Saccharomyces cerevisiae. It lends a cheesy, nutty flavor to recipes (yet it’s vegan). One<br />

serving (¼ cup) has 60 calories, 8 grams of protein, and 3 grams of fiber. Not too shabby!<br />

Most health food stores carry nutritional yeast flakes, powder, tablets and capsules.<br />

2 acorn squash, halved and seeded<br />

2 Tbs. avocado oil<br />

1 cup chopped yellow onion<br />

3½ oz. shiitake mushrooms, chopped<br />

5 oz. cremini mushrooms, chopped<br />

½ tsp. each sea salt and ground black<br />

pepper<br />

1 lb. lean ground turkey<br />

2 Tbs. unsalted tomato paste<br />

2 Tbs. chopped fresh thyme<br />

1 tsp. smoked paprika<br />

1½ cups marinara sauce<br />

1 Tbs. coconut aminos<br />

1 Tbs. balsamic vinegar<br />

1 bay leaf<br />

¼ cup + 1 Tbs. nutritional<br />

yeast, divided<br />

¼ cup sliced fresh basil<br />

1. Preheat oven to 400°F.<br />

Wrap each squash half in<br />

foil and place on baking<br />

sheet. Bake until squash<br />

flesh is soft when poked<br />

with fork, about 45<br />

minutes.<br />

2. Meanwhile, heat oil in<br />

large, deep skillet over<br />

medium-high heat. Add<br />

onion, shiitake, and cremini<br />

mushrooms, salt, and pepper,<br />

and sauté 5 minutes. Add<br />

turkey, and cook 5 minutes<br />

more, breaking up with wooden<br />

spoon. Add tomato paste, thyme,<br />

and smoked paprika. Stir to<br />

combine, and cook 3 minutes more.<br />

editor’spick<br />

NOW Foods <strong>Nutrition</strong>al Yeast<br />

3. Stir in marinara, coconut aminos, and<br />

vinegar. Add bay leaf, cover, reduce heat<br />

to low, and simmer 25 minutes. Stir in<br />

¼ cup nutritional yeast. Remove bay leaf.<br />

4. To serve, divide turkey mixture among<br />

roasted squash halves. Top with remaining<br />

nutritional yeast and basil.<br />

Per serving: 440 cal; 29g pro; 19g fat (3.5g sat<br />

fat); 42g carb; 85 mg chol; 900mg sod;<br />

7g fiber; 10g sugar<br />

Flakes<br />

More at betternutrition.com<br />

Learn the differences between nutritional<br />

yeast and brewer’s yeast, including<br />

their unique vitamin makeups and flavor<br />

distinctions, at betternutrition.com/yeast.<br />


48 • OCTOBER <strong>2019</strong>

NOW from Solgar<br />

®<br />

grown here.<br />

PROTEIN harvested<br />

harvested FROM NATURE<br />

©<strong>2019</strong> Solgar, Inc.<br />

2018<br />

BEST OF<br />


AWARD<br />

WINNER<br />

Fruits, vegetables, legumes, seeds, ancient grain... kissed by the sun, nurtured by the rain, embraced by the earth...<br />

the source of well-being as nature intended. Not only are plants a great source of nutrition... they can also be a<br />

great source of protein.<br />

That’s the whole idea behind the broad-spectrum nutrition of Solgar ® Spoonfuls: plant-harvested-protein...<br />

vital nutrients... fruit, vegetable and greens concentrates... probiotics, digestive enzymes, flaxseed EFA, plus all the<br />

goodness of ayurvedic botanicals. Three small scoops throughout your day gives you 20 grams of protein plus whole<br />

food and plant-based concentrates, nutrients, and a rich complement of essential vitamins.<br />

From AM to PM, with Solgar ® Spoonfuls you get wholesome, non-GMO, dairy-free protein any way you like it...<br />

once a day... or throughout the day. Earth-harvested-plant-protein never tasted so good... and was never so easy.*<br />

Available in these delicious natural flavors: Vanilla Chai, Chocolate Coconut and Mixed Berry.<br />

For additional information, log on to www.solgar.com or call us at 1-800-645-2246<br />

NOTICE: Use this product as a food supplement only. Do not use for weight reduction. **At time of manufacture.<br />

Spectra is a trademark of VDF FutureCeuticals, Inc., used under license. Unique IS-2 is a trademark of Unique Biotech Limited.<br />

*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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