Better Nutrition October 2019

YOUR ULTIMATE RESOURCE FOR NATURAL LIVING 

OCTOBER 2019 | betternutrition.com 

recharge your 

IMMUNE 

SYSTEM 

How to Stop the Cold 

and Flu Cycle & Stay 

Well This Year 

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WHY 

YOUR 

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CAN CBD 

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october2019CONTENTS/VOLUME 81 | NUMBER 10 

26 

Stay well this winter 

with tips from a 

leading expert in 

holistic health. 

features 

26 Recharge Your 

Immune System 

We sat down with holistic health 

expert Michelle Burklund, NMD, to get 

her advice on the best natural ways to 

boost your resistance to colds and flu. 

32 Cream of the Crop 

Had enough of pumpkin, carrots, and 

apples? Expand your cold-weather 

menu with these 5 underrated 

fall superfoods. 

36 High-Tech Veggie Burgers: 

What’s the Beef? 

Realistic, plant-based meats like 

Beyond Burger and the Impossible 

Burger are all the rage, but are they 

really good for you? Here’s the scoop. 

24 

How to transform 

the look and 

health of your 

skin with 

vitamin C. 

48 

Fall into comfort food 

with our Turkey & 

Mushroom Ragu-Stuffed 

Acorn Squash. 

departments 

6 TRENDWATCH 

Breast Cancer Update 

The latest research on reducing your 

risk. Plus CoQ10 for pain relief, the 

latest CBD supplements, and more. 

16 HOT BUYS 

Begin Anew 

Natural products we’re excited 

about this month, including targeted 

supplements for gut health and 

keto-friendly nut butter. 

18 CHECK OUT 

PQQ for Energy and Brain Health 

This vitamin-like nutrient has powerful 

effects on our cells’ energy-producing 

mitochondria that may help slow the 

aging process. 

20 THE CBD SCOOP 

CBD for Acne 

CBD works in a unique way to combat 

the causes of this all-too-common 

condition, and it may even help reduce 

acne scars. 

22 ASK THE NATUROPATHIC DOCTOR 

How Forest Bathing Helps 

You Feel Better 

First popularized in Japan, forest 

therapy (shinrin-yoku) offers a host 

of health benefits. 

24 NATURAL BEAUTY 

Find Your Skin’s Bright Spot 

We all know vitamin C as an immuneboosting 

powerhouse, but just wait until 

you see what it can do for your skin. 

40 EATING 4 HEALTH 

Eating for Thick, Healthy Hair 

Almost 65 percent of men and 80 

percent of women can experience 

hair loss by age 60. These seven 

scalp-supporting foods can help. 

44 ASK THE NUTRITIONIST 

Do You Need a Soft-Food Diet? 

Dysphagia (difficulty chewing and 

swallowing) can make it hard to 

get the nutrients your body needs. 

The solution is a diet made up of 

easy-to-swallow foods. Here are 

some of the best protein, fat, 

and carb selections. 

48 COOK WITH SUPPLEMENTS 

Harvest Happiness 

Acorn squash, ground turkey, nutritional 

yeast, and shiitake mushrooms 

combine to make a hearty fall feast. 

2 • OCTOBER 2019

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editor’sNOTE 

See the Forest 

for the Trees 

One of my favorite childhood memories is when my dad 

and I planted a few trees outside our new house. It was an 

up-and-coming subdivision at the time, and the lots were 

mostly dirt. These were the first trees to go up. Instantly, 

an aura of tranquility permeated the yard. And I experienced 

the power of trees to transform a space and affect my mood 

in a positive way. 

Trees are at the center of a practice called forest bathing. 

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

Bathing Helps You Feel Better”), forest bathing is more than 

a walk in the woods. “The purpose is simply to ‘be’ in the 

presence of trees without any goal other than to allow the 

natural calming, healing potential of the forest to seep into 

your skin, eyes, and lungs.” 

The roots of forest bathing can be traced back to Japan. 

In the 1980s, the Japanese government coined the term forest 

bathing (shinrin-yoku), according to Hannah Fries, author 

of Forest Bathing Retreat (Storey Publishing, 2018). “Only 

relatively recently in evolutionary history have so many of 

us humans lived largely indoors—is it any wonder that our 

bodies, minds, and souls crave the outdoors?” asks Fries. 

Fall seems like the perfect time to experience the pleasure 

and benefits of forest bathing. Be among the trees and reap 

all of their healthy rewards. Happy trails! 

nbrechka@aimmedia.com 

Beautiful trees 

frame my 

childhood home 

outside Tulsa, 

Okla., where my 

parents still live. 

WHAT’S NEW ON 

BETTERNUTRITION.COM 

Free eBook! 

Enhance Your 

Brain Power 

Sharpen your mental 

focus, boost your 

memory, unlock 

creativity, & feel 

happier—download 

your free PDF on 

our website. Bonus: 

quick & easy recipes 

and brain-strengthening 

exercises. 

Fall Allergies? 

These four herbs can 

help manage your 

symptoms—and 

some of them might 

be growing right 

outside your door. 

Have a 

Frighteningly 

Fun Halloween 

We have a collection 

of sweet and 

savory recipes for 

kids and adults 

(available only on 

our website). 

Halloween Witchy 

Veggie “Brooms” & 

Green Avocado Dip 

/ Charcoal Detox 

Witches’ Brew / 

Pumpkin Banana 

Muffins / Pumpkin- 

Sage Balls / Mini 

Pumpkin Pie 

Pudding With 

Coconut Whipped 

Cream 

Sign Up for Our 

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You’ll receive a 

carefully curated 

list of articles, 

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giveaways in your 

inbox. 

YOUR ULTIMATE GUIDE TO NATURAL LIVING 

Editor in Chief 

Creative Director 

Executive Editor 

Associate Editor 

Digital Editor 

Copy Editor 

Beauty Editor 

Contributing Editors Vera Tweed, Helen Gray 

Contributing Writers 

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Nicole Brechka 

Rachel Joyosa 

Jerry Shaver 

Elizabeth Fisher 

Maureen Farrar 

James Naples 

Sherrie Strausfogel 

Michele Burklund, NMD, Matthew 

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

LAc, Chris Mann, Melissa Diane 

Smith, Lisa Turner 

Cossette Roberts 

Joy Kelley 

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/// BY VERA TWEED 

BREAST CANCER UPDATE 

Holistic strategies to decrease your risk based on the latest research 

Getting enough sleep, maintaining 

a healthy weight, doing some type 

of regular exercise, limiting alcohol, 

managing stress, eating a plant-based 

diet, and avoiding toxins in food and 

skincare products all help to prevent 

breast cancer. But recent research 

offers some additional advice. 

Top Foods, Drinks, and Supplements to Prevent Breast Cancer 

Broccoli: Detoxifies harmful estrogens. 

Walnuts: Decrease growth of cancer cells. 

Extra Virgin Olive Oil: Lowers risk of developing breast cancer. 

Flaxseed: Contains lignans, substances that decrease tumor growth. 

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

add turmeric to food, or take them as supplements. 

Maintain Healthy Vitamin D Levels 

Vitamin D isn’t a treatment for breast 

cancer, but optimum blood levels of the 

vitamin correlate with lower risk for the 

disease—and better survival if it does 

develop. On the flipside, low levels of the 

vitamin (below 20 ng/mL) increase risk. 

Experts don’t all agree on optimum 

levels, but these generally fall between 

30 and 50 ng/mL. Most people need 

to take between 1,000 and 4,000 IU, 

or 25–100 micrograms, daily to achieve 

these levels, but it’s best to get a blood test 

to determine your individual needs. 

Keep Your Gut in Good Shape 

Researchers at the University of Virginia 

Cancer Center in Charlottesville have 

found that an unhealthy gut microbiome 

lays the groundwork for invasive breast 

cancer. The study, which was done in 

animals, found that disruption in gut 

bacteria led to inflammation and tissue 

changes that cause a common form of 

breast cancer to become more aggressive. 

A diet that is high in fiber and includes 

fermented foods helps maintain a healthy 

balance of gut bacteria. In addition, prebiotic 

and probiotic supplements can help restore 

beneficial bacteria, and are often recommended 

after a course of antibiotics. 


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Blood Orange Serum 

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Delicious Hospital Food—Really? 

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

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

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

But one hospital is changing things. 

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

to cancer patients and their caregivers, and providing cooking classes. Called Plow to Plate, the 

program is a joint effort of hospital executives, foodservice providers, physicians, town officials, 

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

cooks had to learn how to procure fresh ingredients and prepare meals from scratch, without 

processed foods. 

To promote health in the community, the hospital also offers nutritious meals to local seniors 

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

a delicious meal. 

SAW PALMETTO 

IMPROVES 

PROSTATE SYMPTOMS 

A study of more than 350 men 

with enlarged prostates who were 

not taking any medication for the 

condition found that saw palmetto 

improved symptoms such as 

poor urinary flow. The herb also 

boosted overall well-being. The 

dose was 160 mg, twice daily.

MAKES 

EYES 

LOOK 

YOUNGER 

trendWATCH 

COQ10 

RELIEVES 

FIBROMYALGIA 

PAIN 

Known for its heart-health 

benefits, CoQ10 can also help 

relieve pain from fibromyalgia. 

In a study of patients taking 

a fibromyalgia drug, adding 

CoQ10 to the regimen brought 

greater relief of pain than the 

drug alone, and the supplement 

improved internal antioxidant 

production. 

Counteracts the early formation 

of fine lines and wrinkles 

to give eyes a youthful glow. 


The Best Type of 

Stretching 

Confused about how to stretch? It all 

depends on whether you’re stretching 

before or after a workout, says Cat Kom, 

fitness trainer and founder of studiosweatondemand.com. 

Here’s what 

she recommends: 

Before a workout: Do dynamic stretching, 

meaning movements that warm up 

muscles while elongating them, as well 

as warming up joints and connective 

tissue. For example, march in place while 

swinging your arms and lifting your 

knees up high. 

After a workout: Do static stretching. This 

is what we usually think of as a “stretch.” 

Whether it’s lying on your back and extending 

your arms and legs or bending over to feel 

the stretch in your buttocks, be gentle and 

hold the stretch for at least 20 seconds. 

Kom compares static 

stretching with cold 

muscles to stretching a 

frozen rubber band—it can 

hurt your muscle fibers.

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trendWATCH 

What’s New in CBD? 

CBD is everywhere, and for those who can’t get 

enough, exciting new products abound. We scoured 

the marketplace to find the latest and greatest CBD 

formulas. Here’s what stood out from the crowd: 

/// BY NICOLE BRECHKA 

SKIN 

SAVER 

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Skin Relief Cream. With 200 mg of CBD and revitalizing 

ingredients such as avocado oil, safflower oil, and 

lavender oil, this topical roll-on is the perfect way to 

enhance your skincare routine. It has been tested by a 

third-party lab to ensure the highest quality and purity. 

Known for their high-quality 

botanicals, Gaia Herbs has 

introduced Hemp Full 

Spectrum Extract. With this 

formula, you get all of the 

cannabinoids from the 

hemp plant (CBD is just 

one of them)—it’s as close as you can get to 

HEMP 

FLOWER 

& SEED 

what’s found in nature. Gaia uses both the aerial 

(above-ground) parts of the hemp plant and the 

flowers, where a range of phytochemicals are 

found. Available in 10 mg and 20 mg strengths. 

Firms, tightens and 

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CBD + 

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HempFusion Twist Hemp CBD Extracts 

combine full-spectrum hemp 

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omega-3, -6, and -9 fats. These liquids 

undergo a Hemp One-Pass Extraction, 

which ensures a wider array of cannabinoids. Choose 

from three tasty flavors: Mango Peach, Citrus Ginger 

(with ginger and turmeric extracts), and Key Lime. 

Sunsoil, a Vermont-based manufacturer 

of full-spectrum CBD, uses 100 percent 

whole-plant hemp extract in a base of organic 

coconut oil for its CBD Softgels. Made from 

EASY-TO- 

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

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

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

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

“ 

Beauty truly does shine from within. Deep, 

soul-inspiring beauty is embracing who 

you are and showing respect, kindness and 

love to those around you. Of course, part of 

embracing and loving yourself means taking 

care of yourself and this starts with what 

you put into your body. This is why 

I use FloraSil from Flora, a plant-based silica 

that helps rejuvenate collagen, naturally. 

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

trendWATCH 

the Passion 

behind the Product 

SeaSnax 

How one mom turned 

healthy snacks for her 

daughter into a thriving, 

responsible business 

/// By Neil Zevnik 

Until recently, my primary exposure 

to seaweed was through the kelp forests 

of Southern California when I went 

diving. Like many Americans, I viewed 

seaweed as an oddity, made appetizing 

by generous helpings of rice, crab, fish, 

avocado, and a lot of soy sauce. 

Little did I know that seaweed has 

been an important part of many cuisines 

for centuries, in places like Scandinavia 

and Wales, the Caribbean, and China, 

Japan, and Korea. And with good reason: 

it contains a plethora of nutrients, from 

web exclusive recipe! 

Upgrade your lunch hour with this 

delicious Crab & Seaweed Salad featuring 

SeaSnax SeaVegi Seaweed Mix. Visit 

betternutrition.com for the recipe. 

vitamins A, B, C, D, E, and K to minerals 

such as calcium, magnesium, potassium, 

and iron, not to mention plenty of soluble 

fiber and a generous jolt of omega-3s. 

All of which give seaweed profound antiinflammatory 

and antioxidant properties. 

Sounds good, right? And it is. But when 

Jin Jun set about creating seaweed-based 

SeaSnax; all she was thinking about was 

making her daughter healthy and happy. 

The First Seaweed Snack in the U.S. 

Jin’s daughter was obsessed with roasted 

seaweed snacks, which were common in 

their Korean community in South Central 

Los Angeles. But like so much else in their 

underserved neighborhood, what was 

available was compromised—burdened 

with corn oil and excessive salt, and sourced 

from unregulated suppliers. Jin, with a 

master’s degree in Chinese medicine, was 

attuned to the connection between food 

and wellness, and she thought she could 

do better for her daughter. 

And thus was born SeaSnax. Using 

organic seaweed, extra virgin olive oil, and 

salt, Jin created the first roasted seaweed 

snack in America. And though the road 

was tough, she stayed true to her values. 

“We could have taken the faster, easier, or 

cheaper route, but our motto is: ‘We make 

snacks that our own kids eat.’ Our daughter 

is our North star. She sets the bar high, 

and we wouldn’t have it any other way.” 

“Our motto 

is: ‘We make 

snacks that our 

own kids eat,’” 

says SeaSnax 

founder Jin Jun. 

“Our daughter is 

our North star. 

She sets the bar 

high, and we 

wouldn’t have it 

any other way.” 

“Offer the Very Best of What 

You Have” 

So SeaSnaxs are sourced from a co-op of 

South Korean seaweed farmers who Jin 

helped receive USDA Organic Certification. 

And Jin refused to be deterred by naysayers 

who questioned the viability of her 

approach; “Even if you or others think 

the world isn’t ready for what you have 

to offer, if you offer the very best of what 

you have to give, there will be people 

waiting with open hearts and mouths. 

“Our mission is to invest in the next 

generation by addressing access to healthy 

choices for children from low-income areas.” 

So SeaSnax donates to organizations—like 

the Garden School Foundation based 

in Los Angeles and the Coalition for 

Healthy School Food based in New 

York—that educate and encourage 

children in the inner city. 

“I realized everything I had ever experienced—my 

creativity, activism, growing 

up in South Central Los Angeles in a food 

desert, motherhood, Chinese medicine, my 

values—were all in preparation for this. 

It is about providing the very best for my 

child, and for my customers. It is about 

serving. It is about love,” says Jin. 

Neil Zevnik is a private chef in Los Angeles who tends to the culinary needs of the rich and famous; blogs about food, nutrition, and the environment for The Huffington Post; 

and volunteers with marine mammal rescue whenever he can. Learn more at neilzevnik.com. 

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


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1 

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Country Life Gut Connection “connects” 

the gut to your individual health issues. 

These formulas (eight total) help balance 

your gut microbiome by boosting your 

existing probiotics with whole-food fermentate. 

Your healthy stomach lining is then able to 

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for mental focus). Choose from Weight Balance, 

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Spread the News 

Are you a nut butter lover who’s on a keto 

diet? Most nut butters contain sugar or honey, 

making them off-limits on a keto diet. NuttZo 

Keto Butter lets you enjoy all the creamy 

goodness of nut and seed butters without 

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Jane Iredale Forever Pink Just Kissed Lip 

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Bliss Out 

Talk about a match made in heaven: 

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Everything is ethically sourced, sustainably 

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Full Throttle 

Dave Asprey, founder of Bulletproof, 

a popular high-performance food, beverage, 

and content brand, has launched Innerfuel 

Prebiotic. Asprey, who created Bulletfproof 

coffee, discovered that adding prebiotics to 

his morning brew kept him feeling fuller, 

longer. Bulletproof coffee already supports 

satiety because it’s loaded with good fats, 

but prebiotics take it to the next level. 

Prebiotics, naturally found in certain foods, 

feed good bacteria. Innerfuel uses clinically 

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PQQ for Energy 

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This unique supplement helps enhance 

memory, attention, energy levels, and 

sleep, while also reducing inflammation 

and LDL cholesterol. Sound too good to be 

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

Short for “pyrroloquinoline quinone,” 

PQQ is an essential nutrient that the 

human body must obtain from food. 

PQQ is naturally present in soil and is also 

produced by soil bacteria. Plants absorb 

it, and we obtain it by eating the plants. In 

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Found in all tissues of the body, PQQ 

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Animal studies show that a deficiency 

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PQQ as an Energy Supplement 

As the power-generating components of 

cells, mitochondria turn food and oxygen 

into energy. They’re also vital for healthy 

communication among cells and play a 

role in destroying unhealthy cells, as in 

the case of cancer. 

Healthy mitochondria are essential 

for life, but they deteriorate and die off as 

we get older—that’s a major reason why 

kids have so much more energy than their 

parents and grandparents. Damaged and 

deteriorating mitochondria are linked to 

all of the major diseases of our time, from 

Alzheimer’s and Parkinson’s to chronic 

fatigue, heart failure, and diabetes. 

PQQ is unique in that it enhances 

“mitochondrial biogenesis,” a process 

that increases the number of healthy 

mitochondria in aging cells. In addition 

to improving energy production, this 

characteristic of PQQ shifts some of the 

aging process into reverse gear. 

In a study at the University of California, 

Davis, researchers gave a small group of 

men and women PQQ supplements and 

tested the effects 76 hours later. Using blood 

and urine tests, researchers found that 

PQQ improved mitochondrial performance 

and reduced chronic inflammation. The 

effective dose was 0.3 mg of PQQ per 

kilogram of body weight—20 mg of PQQ 

for a 150-pound person, as an example. 

How PQQ Enhances Mental Function 

Neurons—cells in the nervous system and 

brain—suffer from deteriorating mitochondria 

over time. In addition to impairing 

memory and attention, mitochondrial 

degeneration is linked to diseases such as 

Alzheimer’s and Parkinson’s. By regenerating 

mitochondria, PQQ can help arrest and 

possibly reverse some of this damage. 

A study of 41 elderly people in Japan 

tested the effects of PQQ on mental 

function. For 12 weeks, those in the study 

took either 20 mg of the supplement or a 

placebo. Cognitive tests showed that PQQ 

improved memory and attention, and 

brain scans found increased blood flow. 

Other Research Highlights 

Improved sleep and lower cholesterol are 

other PQQ benefits identified in human 

studies. A study of 17 men and women 

found that 20 mg of PQQ taken daily for 

8 weeks helped people to fall and stay 

asleep, feel more alert in the morning, and 

experience less anxiety and hostility. 

Another study tested PQQ on a group 

of 29 adults between the ages of 40 and 

57 who had elevated triglycerides and 

cholesterol. Taking 20 mg of PQQ daily 

for up to 2 weeks did not alter triglyceride 

levels, but it did reduce elevated levels of 

harmful LDL cholesterol. 

The Best Way to Benefit 

Studies typically use 20 mg daily, or 0.3 mg 

per kilogram of body weight. To calculate 

your daily dose, divide your weight in 

pounds by 2.2 and multiply that number 

by 0.3. As an example, the dose for a 

180-pound person would be 24 mg: 180 

divided by 2.2 (82) multiplied by 0.3. 

Plant foods in general contain small 

amounts of PQQ; natto, spinach, green tea, 

parsley, green peppers, and kiwi are some 

of the top food sources. 

product 

PICKS 

Natural 

Factors 

BioPQQ 

Dr. Mercola 

Berberine and 

MicroPQQ 

Advanced 

Jarrow 

QH-Absorb 

PQQ 

Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997. She is the author of several books, 

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


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theCBDscoop/USING CBD & HEMP FOR HEALTH & WELLNESS 

CBD for Acne 

This common condition can be emotionally 

debilitating, but CBD holds promise for treating 

acne and helping to reduce acne scars /// BY VERA TWEED 

Most prevalent among teenagers, acne is 

most often caused by hormonal changes, 

notably increases in androgen hormones 

during puberty. But it can also strike later 

in life as a result of hormonal shifts, as 

a side effect of some medications, or for 

other less-understood reasons. 

CBD is unlike medications, which 

generally address one specific contributing 

factor. Antibiotics, for example, target 

bacteria. Instead, CBD seems to modulate 

and help restore balance, providing a 

multifaceted therapy for acne triggers 

and contributors. 

What Causes Acne? 

Most of the pores in your skin contain 

hair follicles, with the palms of the 

hands and soles of the feet being the 

main exceptions. Your pores also contain 

glands that produce a specific type of oil: 

sebum. It’s essential for lubricating the 

skin, but when the process malfunctions, 

acne can be the result. 

Did You Know? 

The skin has its own 

endocannabinoid system, 

and one of its functions 

is to regulate oil 

production. 

Picture a microscopic shaft with a 

hair growing out of it. Lubricating oil 

is produced at the bottom and travels 

upward, around the hair, to the surface, 

where it keeps skin supple and soft. 

But the shaft can get plugged—often 

as a result of too much oil production 

stimulated by hormonal changes. The 

trapped oil gets inflamed and accumulates 

bacteria, dead skin cells, and other debris, 

and erupts as a pimple. 

How CBD Clears Up Skin 

CBD is known to act on the endocannabinoid 

system by balancing the 

molecules that your body makes to 

regulate your nervous, immune, and other 

systems. For example, in the nervous 

system, endocannabinoids help to keep 

the stress response in balance. 

In a perfect world, you would make 

enough endocannabinoids to keep your 

body in harmony, but that doesn’t always 

happen. CBD contains cannabinoids that 

act in a similar way to balance the human 

body’s internal systems. 

The skin has its own endocannabinoid 

system, and one of its functions is regulating 

oil production in pores. Research 

with human skin cells shows that CBD 

regulates oil production and can help 

normalize it when it becomes excessive. 

This addresses a basic trigger of acne. CBD 

is also anti-inflammatory and antibacterial. 

Altogether, CBD has the potential to 

counteract the effects of the various 

triggers of acne, such as hormonal 

shifts, medication side effects, 

and dietary triggers. 

Other Benefits of CBD 

CBD may also help reduce 

acne scars. One study tested 

a CBD ointment on people 

with psoriasis or dermatitis, 

or scars resulting from these 

conditions. It found that using the 

ointment twice daily for three months 

improved skin without causing side effects. 

The anti-inflammatory properties of 

CBD oil may also have a soothing effect 

on skin. And this, in theory, could help 

prevent redness and skin disorders and 

slow down wrinkles. 

How to Choose CBD Products for 

Skin Health 

Taking CBD oil internally helps to balance 

the endocannabinoid system overall and 

may help to resolve skin problems. But 

so far, preliminary research relating to 

the skin has mainly looked at topical 

applications of CBD. 

In skincare products, CBD may be 

combined with some type of carrier oil, 

such as coconut oil, olive oil, argan oil, 

or shea butter, and may also contain 

additional ingredients. When choosing 

a product, keep in mind that ingredients 

other than CBD may affect your skin, 

so if you have any known sensitivities, 

choose accordingly. And if you’re trying 

to treat acne or another skin condition, 

look for a product that is formulated for 

that purpose. 

Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997. She is the author of several books, 

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


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AmericanHealthUS.com 

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

asktheNATUROPATHICdoctor/ANSWERS TO YOUR HEALTH QUESTIONS 

How Forest Bathing 

Helps You Feel Better 

Getting back to nature can have a profound and therapeutic effect on 

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

: What’s the deal with 

“forest bathing?” Isn’t this 

just a walk in the woods? 

—Joshua H., Myrtle Beach, S.C. 

a:Well, yes, but it’s more than that. 

There’s a specific focus on being 

with the trees. A guided nature walk 

is generally chosen for informational 

content, and a hike typically is focused 

on a destination such as a mountaintop 

or scenic overlook. By contrast, the 

purpose of forest bathing is simply to 

“be” in the presence of the trees without 

any goal other than to allow the natural 

calming and healing potential of the forest 

to seep into our skin, eyes, and lungs. 

Often people walking through cities, 

or even on trails, wear earbuds, or engage 

in other distractions. These aren’t bad 

activities, but when we really relax our 

brain chatter into the vast, non-hectic 

vibe of a forest, it can help us feel calmer 

and less stressed. 

Amazingly, trees emit not only oxygen, 

but also a category of plant germ- and pestrepellents 

called phytoncides, which have 

been shown to promote health in humans. 

Phytoncides are pleasant-smelling 

volatile oils with innate antimicrobial 

properties. They not only render the 

forest air fresher, but inhaling these plant 


chemicals has been shown to improve 

immune system function. 

Over thousands of years of “civilization,” 

we humans have become an indoor 

species. According to a 2001 EPA study, 

average Americans spend 87 percent of 

their time inside a building and 6 percent 

of their time inside a vehicle. Awareness 

of protecting, and interacting with, 

our great outdoors has increased since 

then, so I’m hopeful those rather dismal 

numbers have improved. Physiologically 

and emotionally, our optimal health and 

well-being depend on staying connected 

with our planet home. 

Deep Roots 

In the 1980s, forest therapy (shinrin-yoku) 

became part of a national health care 

program in Japan. The Japanese Ministry 

of Agriculture, Forestry, and Fisheries 

spent many years, and an impressive 

amount of money, on conducting field 

experiments, measuring the health 

parameters of forest bathers compared 

to controls walking through a city. 

One of the larger studies measured the 

subjects’ salivary cortisol (which increases 

with stress), blood pressure, pulse rate, 

and heart rate during a day in the city 

and compared the data with the same 

biometrics, on the same subjects, taken 

during a day that included a 30-minute 

forest visit. The study concluded, 

“Forest environments promote lower 

concentrations of cortisol, lower pulse 

rate, lower blood pressure, greater 

parasympathetic nerve activity, and 

lower sympathetic nerve activity 

than do city environments.” 

Further, forest bathing, even after only 

30 minutes, proved to be a psychological 

balm. The subjects showed reduced 

hostility and depression scores, coupled 

with increased liveliness, after exposure 

to trees. Thus, the researchers concluded 

that “forest environments can be viewed 

as therapeutic landscapes.” 

After the initial findings were 

published and Japan began to designate 

certain trails as therapeutic, more and 

expanded studies were conducted in 

Korea, Finland, and the U.S., showing 

similar reductions in tension and anxiety 

among forest bathers. These were not 

just subjective benefits reported by 

participants; blood and urine samples 

taken before and after forest bathing 

showed a significant increase, up to 

50 percent, in natural killer cells (a type 

of immune-boosting white blood cell 

that fights cancer and other diseases). 

Branching Out 

Taking in the sights, sounds, and smells 

of a forest can potentially arouse feelings 

of awe similar to viewing our planet from 

space, or having a personal breakthrough 

about how all life is connected, precious, 

and fleeting. Spending time amidst trees 

will absolutely improve your health, 

memory, attitude, and energy. 

More and more humans on the 

planet are urban dwellers, living in 

spaces that do not readily allow for 

walking in the woods. Many of us no 

longer live anywhere near where the 

food we eat was grown. There is no 

going back—time and momentum move 

forward. But we can preserve a balanced 

relationship with our forests, for our 

own health, and the health of everyone. 

Find a stand of trees near where you live 

or work and consciously develop your 

relationship with these majestic plants. 

Both you and the trees will benefit! 

Forest Bathing Resources 

To learn more about forest bathing and get 

information on guided tours and immersion 

programs, check out these websites: 

* natureandforesttherapy.org 

* shinrin-yoku.org 

* forestbathingcentral.com 

Emily A. Kane, ND, LAc, has a 

private naturopathic practice in 

Juneau, Alaska, where she lives 

with her husband and daughter. 

She is the author of two books on natural health, 

including Managing Menopause Naturally. Visit her 

online at dremilykane.com. 

Do you have a question for Dr. Kane? Email it to 

editorial@betternutrition.com with “Ask the ND” 

in the subject line. 

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naturalBEAUTY/PURE INGREDIENTS FOR SKIN & BODY 

Find Your Skin’s 

Bright Spot 

It doesn’t get much better than topical vitamin C 

when it comes to transforming the look and health 

of your skin. If you’re not already using it, here’s 

why you need to start now /// BY SHERRIE STRAUSFOGEL 

“Vitamin C supports overall skin health and 

prevents signs of aging,” says Heather Wilson, 

a licensed esthetician and director of brand 

development at InstaNatural, a skin care company 

that combines activated forms of vitamin C with 

vitamin C-rich botanicals in it products. 

How does vitamin C work? Research shows 

that it helps maintain skin firmness and elasticity 

by supporting construction of collagen, the skin’s 

primary building block. Vitamin C has also been 

shown to increase skin brightness by reducing 

the enzymes that cause dark spots and blotches. 

(See box for even more reasons to shower your 

skin in vitamin C.) 

Humans are unable to synthesize vitamin C, 

and even if you ingest high doses, only a small 

fraction will be biologically available and 

active in the skin. That’s why it’s so important 

to make topical vitamin C part of your skin 

care routine. 

“While all vitamin C products offer skin 

benefits,” Wilson says, “serums and moisturizers 

pack the biggest punch. They’re 

generally the most concentrated and are left 

on the skin, not rinsed off. And don’t stop at 

vitamin C—a product’s efficacy is truly based 

on the complete composition 

of ingredients. Look 

for formulas that 

are boosted with 

other ingredients 

such as ferulic acid 

or hyaluronic acid, as 

well as nourishing 

botanicals and 

extracts that are 

also known to 

support and defend 

against aggressors 

and signs of aging.” 

6 WAYS VITAMIN C 

WORKS ITS MAGIC 

* 

* 

* Brightens skin 

* 

* 

Helps protect skin from UV damage 

Reduces fine lines and wrinkles 

Reduces hyperpigmentation 

Strengthens the skin’s ability to 

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* Boosts the skin’s collagen production 


eauty 

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1Repair the effects of UV exposure with 

DeVita Luxe C 17 Serum. High-potency (17%) 

vitamin C in this quick-absorbing serum supports 

skin’s collagen production for firmer and brighter 

skin. Aloe vera, hyaluronic acid, and green tea 

keep skin hydrated and calm inflammation. 

Squalene from sugarcane prevents moisture 

loss and restores skin suppleness. Oils of jojoba, 

pumpkin, watermelon, lemon, orange, meadowfoam, 

and shea nourish skin. 

2Defend your skin with Derma E Vitamin C 

Renewing Moisturizer. Probiotics and antioxidant-rich 

rooibos and green teas moisturize 

skin, guard against environmental stressors, 

and work together with vitamin C’s collagenboosting 

power to smooth and firm skin. Use 

this lightweight cream day and night. 

3Refine the tone and texture of your skin 

with Juice Beauty Stem Cellular Vinifera 

Replenishing Oil. Vitamin C and fruit stem cells 

are infused into resveratrol-rich grape seed oil to 

brighten skin tone. Organic sunflower seed and 

jojoba seed oils smooth and soften skin. Organic 

pomegranate seed oil and vitamin E provide 

antioxidant protection. This fast-absorbing facial 

oil can multitask as a makeup primer. 

4Two is better than one with Reviva Labs 

Dual Source Vitamin C Serum. This skinbrightening 

serum boasts two different vitamin 

C extracts: sodium ascorbate and aminopropyl 

ascorbyl phosphate. You get a concentrated 

infusion of vitamin C that targets age spots. 

It also helps promote collagen synthesis and 

corrects existing environmental skin damage. 

5Enhance your favorite serum or moisturizer 

with Hyalogic Vitamin C+ Beauty Boost 

Powder. In addition to the antioxidant power of 

vitamin C, panthenol (pro vitamin B 5 

) and aloe 

vera hydrate and soothe skin, arginine protects 

skin from free radicals and regenerates skin cells, 

and glutathione brightens skin and evens skin 

tone. In the palm of your hand, mix one scoop 

of powder with any serum or moisturizer to 

intensify skin benefits and protection. 

6Restore your skin while you wash with 

MyChelle Dermaceuticals Perfect C Cleansing 

Oil. This light oil transforms to a creamy cleansing 

lather that illuminates and hydrates skin. In addition 

to the vitamin C, antioxidant tamanu oil repairs sun 

damage and hydrates, and omega-rich baobab oil 

softens, moisturizes, and tightens skin. 

Sherrie Strausfogel is the author of Hawaii’s Spa 

Experience: Rejuvenating Secrets of the Islands (the first 

book to feature aromatherapy in its pages). Based in 

Honolulu, she writes about beauty, spas, health, cuisine, 

and travel. Her work has appeared in more than 100 

magazines, newspapers, guidebooks, and websites. 

OCTOBER 2019 • 25


immune 

RECHARGE YOUR 

system 

What does 

it really take 

to boost your 

resistance to 

colds, flu, and 

other types 

of illness? We 

sat down with 

holistic health 

expert Michele 

Burklund, 

NMD, to get 

the scoop on 

maintaining 

a healthy 

immune system 

BY MICHELE BURKLUND, NMD 

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

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

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

in naturopathic medicine, the chief science officer at Puriya, and contributing writer here at Better 

Nutrition, to set the facts straight. 

BN: How will boosting my 

immune system improve 

my overall health? 

MB: Supporting overall 

immune health can benefit 

the whole body by 

decreasing your risk of 

catching a cold, allowing 

faster recovery time from 

illness, and giving your 

body more protection 

against potential invaders. 

There’s ample data that 

suggests a diet rich in 

nutrients, as well as 

healthy lifestyle practices 

and stress management, 

plays a role in immune 

health and disease 

prevention. Eat whole 

foods, find ways to manage 

stress, and get adequate 

sleep to encourage a 

balanced and harmonious 

immune function. 

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

my immune system? 

MB: Your gut microbiome, also named “the last undiscovered 

human organ,” is a remarkable ecosystem consisting of a community 

of species including bacteria, fungi, archaea, and protozoans. 

The gut microbiome has been extensively studied in recent years, 

with over 15,000 articles published since 2011 that describe its 

role in many conditions, including celiac disease, inflammatory 

bowel disease, and allergies. We have also learned that diversity 

matters, and certain species of bacteria have been linked to 

supporting immune health, fighting colds, supporting mood, 

and even reducing weight gain. 

The Journal of Frontiers in Immunology published a study that 

reveals just how complex the interactions are between the gut 

microbiome and the immune system, and how so many things can 

affect the balance including diet, medications, hygiene, and lifestyle. 

Another study, published in the Human Microbiome Journal, 

further evaluates the relationship between the host (us) and the 

microbiome (inside our gut) and finds many external influences and 

checkpoints can disturb the balance and affect immune health— 

meaning that our microbiome is just as unique as we are, and what 

we put into our bodies greatly affects that unique ecosystem. 

So how can you restore healthy gut flora? It’s important to replenish 

your beneficial bacteria after antibiotic use by taking a probiotic 

and eating fermented foods. Keep your gut flora balanced and support 

your body’s immune function by eating prebiotic foods such as 

garlic, asparagus, leeks, onions, and Jerusalem artichokes. 


BN: What are the best immune-booster 

supplements? 

MB: There are countless supplements 

that can support the immune system, 

but these are a few of my favorites: 

OLIVE LEAF EXTRACT: Extra-virgin olive oil 

gets all of the attention, but the leaves 

of the olive tree are just as medicinal, if 

not more! A recent study published in the 

Journal of Nutrients found that the use 

of olive leaf extract dramatically lowered 

the number of sick days in high-school 

athletes by 28 percent when compared 

to a group that didn’t supplement. 

Oleuropein is the main healing compound 

found in olive leaves that has been 

studied for its antibacterial, antiviral, 

antioxidant, and anti-inflammatory 

effects. Olive leaf extract is typically 

found in capsule or tincture form. 

ARTEMISIA: Commonly known as wormwood, 

this powerful immune-supportive 

plant has a 5,000-year-long history in 

traditional Chinese medicine for effectively 

treating common conditions. The Journal 

of Clinical Infectious Diseases published 

a German study that revealed this potent 

herb to have a broad spectrum of antimicrobial 

activities against common viruses 

including Epstein-Barr and other viruses 

from the herpes family. Interestingly, 

recent research on Artemisia has also 

shown that it helps balance the gut 

microbiome and supports immune health. 

Try this bitter herb in tea, tincture, or 

capsule form. 

MEDICINAL MUSHROOMS: Found in forests 

around the world, healing fungi can have 

profound effects on your well-being. 

Biomedical Journal published a recent 

article about medicinal mushrooms that 

outlines more than 130 different medicinal 

functions, including immune balancing 

and detoxification actions, as well as the 

ability to ward off common viruses and 

bacteria. Beneficial mushroom species 

with powerful therapeutic properties 

include chaga, shiitake, turkey tail, reishi, 

maitake, lion’s mane, and cordyceps. 

CAT’S CLAW BARK: It’s not as common 

as other immune-boosting botanicals 

you see in health food stores, but that’s 

no reason to dismiss it. Native to the 

Amazon, cat’s claw has been shown 

to be a powerful immune booster in 

traditional medicine. The Journal of 

Phytotherapy Research discovered 

that this rainforest remedy could have 

a beneficial influence on the immune 

system and can be used as a good 

preventive remedy. Not only can this 

bark decrease inflammation and support 

immune health, but it’s also been shown 

to improve brain health. In fact, the 

Journal of Scientific Reports concluded 

that cat’s claw could be a “potential 

breakthrough for the natural treatment 

of both normal brain aging and Alzheimer’s 

disease.” Cat’s claw can be found in 

teas, tinctures, and capsules. 

BN: What are signs of a weak immune system? 

MB: Have you noticed that you’ve been getting more 

colds than normal lately? Perhaps you feel exhausted 

for no reason? These could all be signs that your 

immune system might need a little pick-me-up. The 

symptoms of a weakened immune system depend on 

the cause as well as other factors, like whether it’s 

acquired (something you get later in life) or congenital 

(you were born with it). The main organs involved 

in your immune system include your spleen, tonsils, 

thymus, bone marrow, and lymphatic system, and 

how each organ is affected can also play a role in 

determining the symptoms. 

The most common signs can include: 

Fatigue 

Frequent infections (colds/flu) 

Prolonged recovery period from 

illnesses 

Increased inflammatory markers 

Digestive problems 

Skin infections and/or rashes 

Joint pain 

Chronic yeast and/or fungal 

infections 

BN: What vitamins boost your immune system? 

MB: There are two main ones: 

VITAMIN C: It’s an essential nutrient and a potent antioxidant. It also 

has the ability to strengthen the immune system. A study published 

in the Annuals of Nutrition and Metabolism found that blood 

concentrations of vitamin C rapidly decline during stress and infections 

due to increased metabolic demands and inflammation. Furthermore, the 

Journal of Nutrients published a recent trial showing that a deficiency 

of vitamin C could impair immunity and increase the risk of infections, 

concluding that a daily intake of vitamin C can help prevent illness. You 

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

or food sources such as citrus fruits, acerola cherries, rose hips, chili 

peppers, guavas, kiwis, kale, and broccoli. 

VITAMIN D: It’s common knowledge that vitamin D plays a 

powerful role in immune health, and current research is finally 

locking down the mechanism. A study from UCLA published 

in the Proceedings of the Nutritional Society shows that 

vitamin D is a key factor linking innate and adaptive immunity. 

Previous studies have also confirmed that a vitamin D deficiency 

is linked to an increased risk for diseases including Crohn’s disease 

and multiple sclerosis. It’s important to have your vitamin 

D tested on a regular basis and maintain an optimal level to 

support overall immune health. 


Immune-Boosting Beverage: 

Mushroom Mocha 

Serves 2 

This rich, smooth latte is infused with 

immune-protective medicinal mushrooms, 

medium-chain triglycerides, and raw 

cacao for long-lasting energy. 

Recipe by Lisa Turner 

2 cups coconut milk beverage 

1 Tbs. raw cacao powder 

1 Tbs. coconut sugar 

1 Tbs. MCT oil 

1 tsp. powdered chaga or other mushroom, 

or mushroom “coffee” powder 

Cacao nibs for garnish, optional 

Combine coconut milk, cacao powder, 

and coconut sugar in small pot, and heat 

to almost boiling. Whisk in MCT oil and 

mushroom powder. Pour into mug, 

garnish with cacao nibs, if using, and 

serve immediately. 

Per serving: 140 cal; 0g prot; 12g total fat 

(11g sat fat); 8g carb; 0mg chol; 20mg sod; 

1g fiber; 4g sugar 

Host Defense 

MycoShield 

Spray 

Immune 

Support is 

a blend of 

five organic 

mushrooms, 

including 

turkey tail 

and chaga. 

(Shown in 

Peppermint 

flavor.) 

6 Formulas for Strengthening Your Immune System 

Essential 

Formulas 

Dr. Ohhira’s 

Probiotic 

combines 

probiotics and 

postbiotics 

(nutrients 

from fermentation) 

with 

a food-based 

blend of 

prebiotics, 

including 

Artemisia 

princeps. 

American 

Health 

Ester-C with 

D3 contains 

1,000 mg of 

a patented 

non-acidic 

form of 

vitamin C and 

5,000 IU of 

vitamin D 3 

. 

BN: What are some other healthy 

ways to boost immunity? 

MB: There are a variety of lifestyle 

strategies that can help, including: 

REDUCE YOUR STRESS: This is much 

easier said than done, but the results 

can have profound effects on your health. 

A Stanford University study found that 

long-term stress can suppress immune 

responses, induce low-grade inflammation, 

and even increase susceptibility to some 

types of cancer. Boost your immune 

system by finding ways to reduce your 

daily stress level. Explore different 

relaxation techniques, go for a walk, 

try yoga, and don’t be afraid to set limits 

and say “no” if you feel overextended. 

Lack of 

sleep can 

reduce 

immunity 

and increase 

the risk of 

infection. 

Mushroom 

Wisdom 

Super Reishi 

is log-grown 

with no 

synthetic 

pesticides 

or fertilizers. 

It’s enhanced 

with immuneboosting 

Maitake 

D-Fraction. 

Pradise 

Herbs 

Olive Leaf 

is made with 

non-GMO 

ingredients 

and features 

an active 

wholespectrum 

extract of 

olive leaf. 

Om 

Mushrooms 

Chaga 

Powder 

is certified 

organic, 

fermented, 

and tested 

for heavy 

metals. Try 

it in our 

Mushroom 

Mocha. 

PRACTICE MEDITATION: Science has finally 

caught up with this ancient practice and 

its positive benefits on immune health. 

In fact, a systemic review published in 

the Annals of the New York Academy of 

Sciences found mindfulness meditation 

to be associated with positive changes 

in several immune-related biomarkers, 

including the reduction of the inflammatory 

marker CRP. Find a quiet place, sit in a comfortable 

position, and begin to clear thoughts 

from your mind to focus on the moment. 

GET MORE SLEEP: The quality and amount 

of sleep you get can have profound effects 

on many aspects of life, including immune 

health, cognitive function, and mood. 

A study in the International Journal of 

Biological Sciences confirms 

that lack of sleep can 

reduce immunity and 

increase the risk of 

infection. Remove screens 

from the bedroom and try 

relaxing activities such as 

reading a book or taking 

a bath before bedtime. 

MOVE YOUR BODY: Moderate 

levels of exercise have 

a favorable effect on the 

immune system, stress 

markers, psychological 

wellbeing, and sleep. The Journal of 

BioMed Research International released a 

study that revealed long-term, moderateintensity 

exercise improved immune 

function and promoted anti-inflammatory 

changes in the body. Go on a 20-minute 

walk each day, join an exercise class, 

or try something gentle such as tai chi. 

Exercise comes in many forms—simply 

taking the stairs instead of the elevator 

or parking your car further from your 

destination can help. 

LEARN MORE ONLINE 

For links to the studies cited in this article, 

visit betternutrition.com. 

Michele Burklund, NMD, is a physician specializing in holistic 

health and preventive medicine. Burklund believes that true 

medicine discovers the root cause of an illness, rather than 

simply treating symptoms. Visit medicinewild.com to learn more. 

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


CREAM 

OF THE 

CROP 

 

The weather 

might be 

getting cooler, 

but your fruit 

and vegetable 

choices are 

heating up. 

Here are five 

ways to get 

adventurous 

with your food 

BY MATTHEW KADEY, MS, RD 

Fall Superfoods 

to Feast On Now 

There are plenty of reasons to 

fawn over summer’s abundance 

of crisp lettuce heads, plump 

tomatoes, and juicy local berries. But 

when sweater weather rolls around, 

there are still plenty of impressive and 

seasonal powerfoods at their flavor and 

nutritional peak. While everyone loves 

pumpkins, carrots, and apples for their 

comfort-food appeal, there are some 

lower-profile vegetables and fruits that 

you should be scouring markets for 

this fall. Combat common maladies and 

breathe new life into your menu with 

these underrated cold-weather finds to 

hold you over until asparagus season. 

CONCORD GRAPES 

Red and green grapes are yearround 

finds in the produce aisle, 

but these not-to-be-missed sweet-tart 

gems are a true harbinger of fall. Native 

to American soil, oh-so-seasonal concord 

grapes are blessed with a luscious, sweet 

interior that is as grape-y tasting as a grape 

can be. Their deep, purple-blue hue marks 

the presence of a payload of beneficial 

polyphenols—the same sort of potent 

free-radical-annihilating antioxidants 

found in berries. Recent evidence suggests 

that polyphenols from concords can 

bolster mental functioning and fortify 

heart health by helping our blood vessels 

dilate for better blood flow. These smallbut-mighty 

nutritional powerhouses also 

offer up vitamin C, vitamin K, and manganese, 

a mineral that’s necessary to activate 

enzymes involved in the metabolism of 

carbohydrates and amino acids. 

In the Kitchen: It’s never a bad 

idea to nosh on concord grapes 

by the handful, just as soon as they’re 

purchased from local markets. And DIY 

jam and jellies are a natural fit. But don’t 

stop there. Use grapes in baked goods, 

toss them into fruit and vegetable salads, 

and make them a star of compotes to 

be strewn over fish, meat, or a bowl of 

yogurt. Grapes also freeze well. Rinse, 

dry, and freeze them on a baking sheet. 

You can cook or bake with frozen 

concords—or snack on them straight 

from the freezer for a frosty treat. 



CELERY ROOT 

Here is proof that beauty is 

only skin deep in the vegetable 

world. Lumpy and gnarled celery root, 

also called celeriac, is exactly what its 

moniker claims it to be—the sizable root 

of a celery plant. What it lacks in aesthetics, 

subterranean celery root makes up 

for with a fresh flavor that wanders 

between parsley and celery, which is 

in the same family as parsley. It also 

boasts ample amounts of vitamin K—a 

single-cup serving delivers nearly a day’s 

requirement for this nutrient. A recent 

study in the journal Nutrients suggests 

that people with higher blood levels of 

vitamin K are at a lower risk of death 

from cardiovascular causes. Vitamin K is 

also vital for proper blood clotting and 

bone strength. Celery root supplies a range 

of other essential nutrients, including 

vitamin C, phosphorus, and potassium, 

and it’s one of the lower-sugar root 

vegetables—its carbs hail mostly from 

slower-digesting complex carbohydrates. 

Bonus: It’s super-versatile, making it easy 

to eat as often as you like. 

In the Kitchen: Celery root 

needs to be peeled generously 

with a sharp knife prior to eating. To 

peel, simply lop off the top and bottom 

so that the root sits flat, and work your 

knife down the sides to remove the 

knobs. Grate the pale-yellow raw flesh 

and use it in salads, sandwiches, and 

slaws; steam and mash for a lower-carb 

riff on mashed potatoes; cube and use in 

hashes; blend into puréed soups; slice 

thick and roast for a veg “steak.” 

Salmon Tacos with Beet-Celery Root Slaw 

Serves 4 

1 large beet, shredded 

2 cups shredded celery root 

2 scallions, thinly sliced 

⅓ cup cilantro 

3 Tbs. cider vinegar 

¼ tsp. salt 

1 lb. salmon fillets 

½ cup sour cream 

2 Tbs. prepared 

horseradish 

Juice of ½ lemon 

8 corn tortillas, 

warmed 

1. Toss together beets, celery root, scallions, cilantro, 

cider vinegar, and salt in medium bowl. Let rest at 

least 30 minutes. 

2. Preheat oven to 300°F. Season salmon with salt and 

pepper, and place skin side down on parchment 

paper-lined baking sheet. Bake 15 minutes, or until 

just barely cooked through. Let rest 10 minutes, then 

gently break apart flesh using a fork. 

3. Stir together sour cream, horseradish, and lemon 

juice. 

4. Place chunks of salmon on tortillas and top with slaw 

and dollops of sour cream-horseradish sauce. 

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

carb; 77mg chol; 335mg sod; 5g fiber; 4g sugar 


Roasted Pear-Butternut Soup 

Serves 4 

1 medium butternut squash, peeled and cubed 

1 large onion, cut into 1-inch wedges 

4 whole peeled garlic cloves 

1 Tbs. grapeseed oil 

¼ tsp. salt 

2 pears, cored and sliced into 1-inch wedges 

3 cups low sodium vegetable broth 

1 cup plain cashew milk or almond milk 

2 Tbs. pure maple syrup 

1 Tbs. fresh thyme 

½ tsp. cinnamon 

¼ tsp. nutmeg 

¼ tsp. cayenne 

⅓ cup unsalted roasted pumpkin seeds 

(pepitas) 

1. Preheat oven to 400°F. Toss squash, 

onion, and garlic with oil and salt. Spread 

on baking sheet, and roast 25 minutes. 

Add pears to baking sheet and 

continue roasting until squash is 

tender, about 10 minutes. 

2. Place broth, cashew or 

almond milk, roasted 

vegetables and fruit, 

maple syrup, thyme, 

cinnamon, nutmeg, 

and cayenne in 

blender or food 

processor, and blend 

until smooth. Blend 

in additional broth if 

mixture is too thick. 

3. Pour soup into serving 

bowls and garnish with 

pumpkin seeds. 

Per serving: 264 cal; 5g prot; 9g total fat 

(1g sat fat); 46g carb; 0mg chol; 262mg sod; 




PEARS 

Ring in sweater weather by 

making sure pears are on your 

shopping list. These juicy fall stalwarts 

are a delicious way to help you nail 

your daily fiber quota—a medium fruit 

delivers about 6 grams, more than you 

get from a similar-sized apple or a cup 

of cooked quinoa. Current recommendations 

advise 38 grams of fiber per day 

for men and 25 grams for women. It’s 

a good number to reach for, since fiber 

can help stabilize blood sugar numbers, 

improve your cholesterol profile, feed the 

beneficial bacteria in your digestive tract, 

and keep you feeling full to help regulate 

calorie intake. Tapping into nearly a 

decade of data from the National Health 

and Nutrition Examination Survey, which 

involved 24,808 adults, researchers from 

Louisiana State University discovered 

that pear eaters on average weighed 

nearly 8 pounds less than people who 

did not include the fruit in their diets, 

despite the fact that overall calorie 

intake was about the same. Lovers of 

pears were also found to have higher 

intakes of vital nutrients such as vitamin 

C, potassium, and magnesium. What’s 

more, the curvy fruit is a notable source 

of health-boosting phenolic antioxidants. 

In the Kitchen: Bartletts are 

America’s favorite pear, but this fall 

try sampling other varieties, including 

Bosc, Anjou, Seckel, and ultra-crisp 

Asian. Pears are a perfect out-of-hand 

snack, but you can also add slices to 

oatmeal, yogurt, toast (try placing slices 

on top of a slick of nut butter), and even 

salads for a sweet counterpoint to 

earthy-tasting vegetables. And blend into 

smoothies for a drink with seasonal flare. 

SUNCHOKES 

This knobby 

vegetable 

is the root tuber of a 

plant in the sunflower 

family and is also called 

Jerusalem artichoke, 

though it’s not native to the 

Holy Land and is unrelated to 

artichokes. It will add crisp texture 

and a bright flavor reminiscent of jicama, 

water chestnuts, and apple to your fall 

menu. Nutritionally, sunchokes boast 

lofty amounts of the soluble fiber inulin. 

Non-digestible fibers such as inulin are 

known as prebiotics since they provide 

a fuel source for your gut microbiota, 

which can then work harder to improve 

your digestive, immune, and mental 

health. This often-overlooked tuber is 

also a surprising source of iron. As part 

of the mechanism that transports oxygen 

to various tissues including muscle, iron 

is an essential part of keeping you feeling 

energized. 

In the Kitchen: Unlike potatoes, 

sunchokes can be eaten raw, so 

try slicing them very thinly and adding 

to salads for some tasty crunch. Or cut 

them into larger pieces and use as a 

delivery system for dips. Their thin, 

edible skin does not need to be peeled 

before eating. You can also sauté slices 

for use in pasta dishes, roast chunks as 

part of a root vegetable medley, and 

simmer cubes in hearty stews. For a 

much healthier take on French fries, slice 

sunchokes into matchsticks; toss with oil, 

salt, and pepper; and bake at 350°F for 

roughly 15 minutes. 

PARSNIPS 

When you take a peek at the 

nutritional numbers, it’s clear 

that even Bugs Bunny should chip away 

at this ghostly cousin of the carrot. 

Parsnips possess a nutty-earthy flavor 

and a deep concentration of nutrients 

that can sharpen your health. These include 

vitamin C, vitamin K, potassium, and 

folate. A report in the American Journal 

of Clinical Nutrition presented evidence 

to show that if we consume more folaterich 

foods such as parsnips when we are 

younger, it will pay off in lower blood 

pressure numbers as we age. Root harder 

for parsnips and you’ll also benefit from 

their dietary fiber—roughly 7 grams in a 

1-cup serving, which happens to be about 

70 percent more than what you get from 

carrots. According to a recent analysis of 

studies conducted over the past 40 years, 

high-fiber eaters—those pushing past 

the 30 grams a day mark—have a 15–30 

percent lower risk of suffering from 

some of today’s biggest killers, including 

heart attack, stroke, type 2 diabetes, and 

colorectal cancer, compared to people 

who eat a fiber-poor diet. 

In the Kitchen: While parsnips 

can certainly be eaten raw—try 

spiralizing them and tossing with a 

dressing—many people prefer them 

cooked, which softens their texture and 

amplifies their natural sweetness. Stews, 

soups, and chili are natural fits for hardy 

parsnips. You can also roast them like 

you would other root vegetables for a 

seasonal side-dish. 

Matthew Kadey, MS, RD, is an Ontario, Canada-based 

dietitian and food writer who has contributed nutrition and 

recipe features to dozens of publications. He is also the 

author of Rocket Fuel: Power-Packed Food for Sports + 

Adventure (Velopress, 2016). 


HIGH-TECH 

VEGGIE BURGERS 

WHAT’S THE BEEF? 


Realistic, plant-based meats 

are a multibillion-dollar business 

—but are they good for you? 

BY LISA TURNER 

Of all the great food debates of 

the 21st century, nothing arouses 

more intense exchange than the 

topic of meat—and for good reason. In 

addition to ethical issues regarding how 

the animals are treated, the livestock 

industry has a vast environmental footprint, 

contributing to land and water degradation, 

deforestation, loss of biodiversity, and 

acid rain. Conventional livestock farming 

is responsible for almost 15 percent 

of human-generated greenhouse gas 

emissions—more than cars, trucks, ships, 

and planes combined (yep, it’s true). 

Raising animals for food also requires 

staggering quantities of land, feed, and 

water: 26 percent of the earth’s ice-free 

land is used for livestock grazing and 

33 percent of croplands are used to 

produce livestock feed. And of the less 

than 1 percent of freshwater available 

for human use, 70 percent goes toward 

livestock production—a pound of beef 

requires almost 1,800 gallons of water to 

produce, compared to about 200 gallons 

for the equivalent amount of soy. 

Studies have linked increased 

consumption of meat, especially red meat, 

with an increased risk of heart disease, 

cancer, neurodegenerative disease, and 

all-cause mortality. (Note: Most of these 

studies have been done on conventional 

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

sustainably farmed varieties.) 

Let’s face it: Many Americans aren’t 

likely to give up their beloved burgers— 

and the standard bland-and-crumbly 

veggie burger won’t cut the mustard for 

committed carnivores. The solution? 

A new era of meat substitutes designed 

not only for vegans and vegetarians, 

but also for dedicated carnivores. The 

main contenders—Impossible Burgers 

(Impossible Foods), Beyond Burgers 

(Beyond Meat), and Uncut Burgers 

(Before the Butcher)—are a far cry from 

traditional meat substitutes. Using 

high-tech processes that coax plant-based 

ingredients into mimicking the attributes 

of meat, these fleshy, textured alternatives 

brown, sizzle, and even “bleed.” All three 

sidestep the environmental and ethical 

concerns of raising animals for food and, 

by more closely mimicking the real thing, 

are more universally appealing than their 

traditional veggie burger cousins. But are 

they actually good for you? Here’s a 

point-by-point exploration of the three 

new-generation burgers mentioned above. 

PROTEIN AND CALORIES. When it 

comes to protein and calories, faux meats 

are similar to beef. A quarter-pound beef 

patty has 20–24 grams of protein; these 

three plant-based burgers have 18–20 

grams, with fewer calories. They also have 

more iron: 20–25 percent of the daily 

value (DV), compared with 17 percent in 

a beef burger. And all of them have more 

fiber—Uncut has a respectable 5 grams 

per serving, beef has none. 

TOTAL AND SATURATED FAT. Fat gives 

meat its flavor, marbled texture, and juicy 

mouthfeel, so meat-free alternatives 

have plenty of added fat to replicate that 

experience. A 4-oz. beef patty has 18–20 

grams total fat and 8 grams saturated fat. 

By comparison, plant-based burgers have 

14–19 grams total fat and 6–8 grams of 

saturated fat. But here’s the difference: 

the saturated fat in faux burgers comes 

mostly from coconut, and some studies 

suggest that coconut doesn’t increase 

harmful LDL cholesterol levels and may 

also increase beneficial HDL cholesterol 

levels. And all three plant burgers are 

cholesterol-free. 

SODIUM. Both the Impossible Burger and 

the Beyond Burger have considerably more 

sodium than an uncooked 4-oz. beef patty 

(see p. 38). This seems shocking, until you 

consider that when you cook a beef burger, 

you’re most likely seasoning it with salt, 

which raises the sodium content. By comparison, 

a McDonald’s Quarter Pounder 

weighs in at 730 mg of sodium. So unless 

you’re at risk for high blood pressure, the 

sodium content may not be an issue. If it 

is, Uncut Burger is a better choice, with a 

modest 150 mg sodium per serving. 

SOY. It’s the main ingredient of the 

Impossible and Uncut burgers—not 

necessarily a problem, except that 

Impossible Burger unapologetically 

uses GM soy. The company says that it 

supports the responsible, constructive 

use of genetic engineering to solve 

environmental, health, safety, and food 

security problems, and maintains that 

it wouldn’t be able to make a “product 

that rivals or surpasses beef for flavor, 

texture, nutrition, sustainability, versatility, 

and accessibility without it.” Uncut 

Burgers, on the other hand, use only 

soy that’s free of GMOs. “We chose soy 

because it has a neutral flavor and adds 

a more realistic bite and texture,” says 


BURGERS BY THE NUMBERS 

per 4-oz. patty 

btbfoods.com 

impossiblefoods.com 

beyondmeat.com 

BEEF PATTY 

PROTEIN 

18g 

SATURATED 

FAT 

8g 

PROTEIN 

19g 

SATURATED 

FAT 

8g 

PROTEIN 

20g 

SATURATED 

FAT 

6g 

PROTEIN 

21g 

SATURATED 

FAT 

8g 

FAT 

19g 

SODIUM 

150g 

FAT 

14g 

SODIUM 

370g 

FAT 

18g 

SODIUM 

390g 

FAT 

17g 

SODIUM 

75g 

CALORIES 260 

CALORIES 240 

CALORIES 250 

CALORIES 240 

Danny O’Malley, founder of Before the 

Butcher. “And we didn’t want to use 

wheat gluten, because it’s important 

to us that our products are gluten-free.” 

If you’re sensitive to soy, Beyond Burger 

is a better choice: it’s soy-free, non-GMO, 

and uses pea, rice, and mung bean protein. 

HEME. The Impossible Burger’s taste is 

achieved primarily through the addition 

of heme, a genetically engineered ingredient 

made by inserting DNA of soy leghemoglobin 

(a protein found in the roots of soybean 

plants) into yeast, then fermenting the 

yeast. The company says this practice 

avoids harvesting soy plants for heme, 

“which would promote erosion and 

release carbon stored in the soil.” Heme 

is what gives the Impossible Burger its 

meat-like flavor, aroma, and reddish-pink 

color. If the whole idea of genetically 

modified soy leghemoglobin creeps you 

out, Uncut Burger and Beyond Burger use 

beet juice to achieve the same bloody look. 

METHYLCELLULOSE. All three burgers 

contain more than a dozen ingredients, 

including methylcellulose, a chemical 

compound derived from cellulose, the 

main constituent of plant cell walls. 

In foods, it’s used as a binder and helps 

mimic the texture of meat in faux burgers. 

It’s a unique ingredient that helps create 

the firm bite and varied texture that 

mimics beef, says O’Malley—and it’s 

the reason these burgers don’t fall 

apart the minute you bite into them. 

While cellulose can be derived from 

corn cobs, soybean hulls, sugar cane 

stalks, and other plant ingredients, in 

reality, it usually comes from highly 

purified wood pulp (Uncut Burgers uses 

non-GMO cellulose) that’s treated to 

create a binding effect in the absence of 

gluten. Before you freak out, you should 

know cellulose and methylcellulose 

are found in many foods that you may 

already eat, including Boca Burgers and 

365 Meatless Burgers, as well as 

a variety of packaged breads, pastries, 

and packaged grated cheeses. It’s also 

the primary ingredient in many overthe-counter 

laxatives. So while it’s 

definitely not what a purist would 

consider a clean label read, it does not 

appear to be harmful. 

At the end of the day, it all comes 

down to you—your personal goals, needs, 

and ethics. Are these new-generation 

plant-based burgers super-clean superfoods 

that will make you impervious to 

disease? Probably not. But are they a 

more ethical and sustainable choice than 

conventional meat? Undoubtedly—and 

maybe that’s enough. 

LEARN MORE ONLINE 

For links to the studies cited in this article, 

visit betternutrition.com. 

Lisa Turner is a chef, food writer, product developer, and 

nutrition coach based in Boulder, Colo. She has more than 

20 years of experience in researching and writing about 

nourishing foods, and coaching people toward healthier 

eating habits. Find her online at lisaturnercooks.com. 


eating4HEALTH/FOODS & MEALS THAT HEAL 

Eating for Thick, Healthy Hair 

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

Hair loss, slow regrowth, and excessive 

shedding are more common than you 

might think—and not just in men. Some 

estimates show that almost 65 percent of 

men and 80 percent of women experience 

noticeable loss of hair by the age of 60. 

The good news: Nutrients that nourish 

the scalp and follicles can prevent 

thinning and hair loss and may promote 

new hair growth. Try these seven 

foods—and stop the shedding. 

Eggs are rich in protein, 

critical for hair follicle health. 

Certain amino acids act as 

precursors to keratin, the 

primary protein in hair, and a lack of 

protein in the diet has been linked with 

hair loss, as well as brittleness and fragility. 

Eggs are also high in biotin, a type of B 

vitamin that keeps scalp and follicles 

healthy and may improve hair growth. 

RECIPE TIPS: Whip eggs with garlic powder 

and a small amount of gluten-free flour, and 

cook in a waffle iron; serve poached eggs 

on a bed of grilled bitter greens; combine 

eggs, onions, black beans, and cheese, 

bake in muffin tins, and serve with salsa. 

Spinach is an 

excellent source of iron, 

essential for proper hair 

growth. Iron is involved in 

many critical processes within the hair 

follicle, and deficiencies have been linked 

with hair loss. Spinach is also high in 

vitamin C, an antioxidant that helps the 

body absorb iron from the diet and also 

plays a role in the production of collagen, 

necessary for strengthening hair and 

preventing breakage and thinning. 

RECIPE TIPS: Toss baby spinach leaves 

with chickpeas, cherry tomatoes, and 

radicchio; cook spinach and onions in 

coconut milk and vegetable broth, and 

purée for a simple, creamy soup; finely 

chop spinach and add to mac ’n’ cheese. 

Sea vegetables 

are loaded with iodine, a 

mineral that's important 

for thyroid health, and 

even small deficiencies can lead to 

problems. Hair follicles are directly 

influenced by thyroid hormones, and 

impaired thyroid hormone production 

has been linked with thinning hair and 

hair loss. Sea vegetables are also good 

sources of zinc, calcium, and other 

nutrients that protect hair follicles and 

keep the scalp healthy. Because too much 

iodine is harmful, foods are the best 

source. Soak most sea vegetables (except 

nori) in warm water before using, then 

drain well. 

RECIPE TIPS: Glaze salmon fillets with 

teriyaki sauce, wrap in nori, and bake 

until tender; toss cooked quinoa with red 

peppers, scallion, sautéed mushrooms, 

and arame; cook lima beans, leeks, and 

carrots in broth until tender, then stir in 

miso and hijiki. 

Sunflower seeds 

are an excellent source of 

vitamin E, a powerful 

antioxidant that 

protects scalp and follicle health and can 

prevent hair loss. In one study, people 

with hair loss showed significant hair 

growth after supplementing with vitamin 

E. Sunflower seeds are also rich in fatty 

acids that enhance follicle proliferation 

and survival, which supports and 

promotes hair growth. 

RECIPE TIPS: Process sunflower seeds, 

mushrooms, onions, and spices in a food 

processor, form into patties and cook 

as burgers; combine sunflower seeds, 

almonds, coconut oil, cumin, and garlic 

powder and bake until lightly browned; 

toss sunflower seeds with shredded 

Brussels sprouts, red onions, dried 

cherries, and honey-yogurt dressing. 

Plums are loaded with 

polyphenols, antioxidants 

that protect the scalp and 

follicles from the oxidative 

stress caused by free radicals. Oxidative 

stress has been linked to both hair loss 

and graying, and studies show that 

antioxidants can protect the scalp and 

may promote hair growth. Interestingly, 

some research suggests that getting 

polyphenols from the diet is a better 

solution than supplements, since high 

concentrations can potentiate oxidative 

stress. And dried plums (prunes) are also 

very high in iron. 

RECIPE TIPS: Pit and halve whole plums, 

toss with honey and cinnamon, and 

bake until tender; chop plums and toss 

with kale, arugula, goat cheese, and 

walnuts; grind pitted prunes with 

almonds, sunflower seeds, and cashews 

in a food processor and form into balls. 

Nutritional yeast, 

made from deactivated 

yeast grown on molasses 

or another food source, 

is rich in B vitamins, especially B 6 

, 

thiamin, riboflavin, and niacin. B vitamins 

are necessary for healthy hair, and 

deficiencies have been linked with 

certain kinds of hair loss. They also 

protect against stress, which has been 

shown to disrupt the natural growth 

cycle of hair follicles, increase shedding, 

and contribute to hair loss. 

RECIPE TIPS: Sprinkle hot popcorn with 

nutritional yeast, oregano, and garlic 

powder; purée cashew butter, water, 

and nutritional yeast for a “cheesy” 

sauce; toss cauliflower florets with 

olive oil, nutritional yeast, and rosemary, 

and bake until tender. 

[Editor's note: Try our Turkey & Mushroom 

Ragu-Stuffed Acorn Squash recipe, made 

with nutritional yeast, p. 48.] 


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eating4HEALTH 

Plum & Chicken 

Stir-Fry 

Serves 4 

Protein-packed chicken is 

paired with sweet plums, 

plum jam, and nutrientdense 

veggies. 

¼ cup dry sherry or 

apple juice 

¼ cup low-sodium 

chicken broth 

2 Tbs. plum jam 

1 Tbs. low-sodium 

soy sauce 

1 Tbs. rice vinegar 

2 tsp. chili garlic sauce 

1 tsp. five-spice powder 

1 Tbs. cornstarch 

12 oz. boneless, skinless 

chicken breast, sliced 

(¼-inch thick) 

1 Tbs. sunflower oil 

2 Tbs. minced fresh 

ginger 

1 bunch bok choy, ribs 

bias-sliced and leaves 

cut into ribbons 

2 cups scallions 

(3-inch pieces) 

2 cups trimmed sugar 

snap peas 

2 cups mung bean 

sprouts 

2 cups sliced fresh plums 

2 Tbs. chopped dryroasted 

peanuts 

➐ Sardines are loaded 

with omega-3 fatty acids, 

which help keep the scalp 

and follicles healthy. Studies 

show that omega-3 fats 

may reduce hair loss, increase hair 

density, and promote hair growth. 

In one study, 62 percent of women 

who took omega-3 fatty acids combined 

with antioxidants showed increased 

hair density and thickness. Sardines are 

1. Whisk together sherry, 

broth, jam, soy sauce, 

vinegar, chili garlic 

sauce, five-spice powder, 

and cornstarch. 

Add chicken, and toss 

to coat. 

2. Coat wok with nonstick 

spray. Heat oil in wok 

over medium-high heat. 

Remove half of chicken 

from marinade, and 

stir-fry until brown, 2–3 

minutes. Transfer to 

plate, and repeat with 

remaining chicken. 

Reserve marinade. 

3. Remove wok from 

heat, coat with nonstick 

spray, and return to 

heat. Add ginger, and 

stir-fry 30 seconds. 

Add bok choy ribs and 

scallions, and stir-fry 

2 minutes more. Add 

peas and bok choy 

leaves, and stir-fry 

2 minutes more. 

4. Return chicken and 

reserved marinade 

to wok and heat until 

marinade thickens. 

Add sprouts and 

plums, and stir-fry 

1 minute. Garnish 

with peanuts. 

Per serving: 350 cal; 

29g prot; 9g total fat 

(1g sat fat); 38g carb; 

60mg chol; 500mg sod; 


also high in protein, zinc, and other 

nutrients important for hair health. 

RECIPE TIPS: Combine sardine fillets, 

black olives, fennel, and leeks, and 

bake until vegetables are tender; 

mix sardines with red onions, cilantro, 

mayo, and lime, and serve in halved 

and pitted avocados; toss sardines 

with cooked penne pasta, roasted 

red peppers, garlic, parsley, and 

olive oil. 

Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience 

in researching and writing about nourishing foods, and coaching people toward healthier eating habits. Find her at lisaturnercooks.com. 

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

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asktheNUTRITIONIST/ANSWERS TO YOUR FOOD QUESTIONS 

Do You 

Need a 

Soft Food 

Diet? 

If you have difficulty 

swallowing, or are 

recovering from oral, 

neck, or gastrointestinal 

surgery, try these easyto-go-down 

sources of 

protein, carbs, and fats 

/// BY MELISSA DIANE SMITH 

: My 92-year-old grandmother is 

recovering from a few different 

infections and has developed 

difficulty swallowing. She used to be 

a meat-and-veggie eater, but now she 

can eat only soft foods without choking. 

What are some soft food options? 

—Patty B., Augusta, GA 

a:The soft food diet is one that includes 

foods that are easy to chew, swallow, 

and digest. The need to eat soft or puréed 

foods is common in the elderly, many of 

whom develop dysphagia (difficulty 

chewing or swallowing). This 

diet is also good for people 

recovering from oral 

surgery or surgery to 

the head, neck, 

or stomach. 

We may not think 

about it, but swallowing 

is a surprisingly complex 

function that involves 

more than 30 nerves and 

muscles. Dysphagia can lead to 

malnutrition and dehydration. It can also 

increases the risk of choking or developing 

aspiration pneumonia, an infection that 

Did You 

Know? 

Sauces used to help thin out 

foods are an important part of 

the soft food diet. Opt for a simple 

butter and olive oil sauce, or 

go all-out with cream sauces, 

pasta sauces, hollandaise, 

or bone broth gravy. 

can develop when food goes down the 

“wrong way” and enters the lungs. 

Dysphagia can occur at any age, but 

seniors are at an increased risk because 

of normal aging, illnesses, and medications 

that affect the body’s swallowing 

mechanism. Estimates suggest that 15– 

22 percent of people over age 50 have 

dysphagia. For those in assisted living 

facilities, the prevalence is even higher: 

up to 60 percent have feeding difficulties. 

How to Tell If You Have Dysphagia 

The first step in treatment is to make a 

proper diagnosis. Symptoms linked to 

dysphagia include choking when eating, 

coughing when swallowing, recurrent 

heartburn, a sensation of food getting stuck 

in the throat or chest, and regurgitation. 

There are several possible dysphagia 

causes, including stroke, dementia, 

esophageal disorders, multiple 

sclerosis, Myasthenia gravis, 

Parkinson’s disease, and 

radiation therapy to the 

neck and head area. Certain 

medications, such 

antibiotics, can increase 

the risk of esophageal 

infections, leading to swallowing 

problems. In some 

patients, no cause is found. 

A critical part of treatment is 

starting on a specialized diet that addresses 

the body’s basic nutritional needs. Here 

are some easy-to-swallow foods to try: 

Soft Sources of Protein 

Protein is the most important nutrient 

for healing from illness and repairing 

tissues after surgery. But it is the hardest 

for people on soft food diets to get in a 

form they can safely eat. 

MINCED OR GROUND MEAT 

Try small bits of ground or finely minced 

meat or poultry in a moist form with coconut 

oil, olive oil, or a sauce. If this type of meat 

is too hard to swallow, purée it with broth 

and/or oil to make it softer. 

EGGS 

Eggs often work better than meats for 

many people because they are naturally 

softer. Good options include minced soft 

or medium poached eggs, soft scrambled 

eggs cooked in coconut oil or butter, and 

puréed soft scrambled eggs with cheese. 

BEANS 

As a source of protein for vegetarians, or 

for variety in the diet, try mashed beans, such 

as refried beans thinned with vegetable 

broth. Other options include dips such as 

hummus or Mexican-style bean dips. 

BONE BROTH 

Bone broth is a healing food that’s a 

rich source of easy-to-digest protein and 

other nutrients; however, it can be too 

thin for people with swallowing problems. 

Try blending it with starchy veggies 

such as carrots or potatoes. Or whisk 


BLACK GARLIC

asktheNUTRITIONIST/ANSWERS TO YOUR FOOD QUESTIONS 

tapioca flour into melted butter, then 

slowly whisk in bone broth to make 

a gravy. 

PROTEIN POWDER 

A wide range of powders can be used to 

fortify shakes, smoothies, or other foods 

with extra protein. Try PaleoPro Paleo 

Protein Powder made from beef protein 

concentrate and egg protein; collagenbased 

protein powders, such as Primal 

Kitchen Collagen Fuel; hemp protein powders, 

such as Nutiva Organic Hemp Seed Protein; 

bone broth protein powders, such 

as Ancient Nutrition Bone Broth Protein; 

or pea-based protein powders, such as 

NOW Organic Pea Protein. Experiment and 

decide which ones you like best. 

TURN YOUR SMOOTHIE INTO A DRINKABLE MEAL 

Smoothies can easily become meal replacements for people with or without swallowing 

difficulties. Here’s how to make the healthiest meal replacement smoothie possible: 

STEP 1 

Start with a 

liquid, such as 

unsweetened 

nondairy 

milk, regular 

milk, fruit or 

vegetable juice, 

or low-sugar, 

high-electrolyte 

beverages such 

as coconut 

water or cactus 

water. 

STEP 2 

Add protein 

and fat to 

thicken the 

smoothie and 

give it staying 

power. Good 

sources include 

unsweetened 

protein powder, 

collagen 

powder, Greek 

yogurt, or 

silken tofu. 

GREEK-STYLE ALMOND YOGURT 

If dairy products don’t agree with you, 

give yogurts made from alternative milks 

a shot. Kite Hill Almond 

Milk Greek-Style Yogurt, for 

instance, has 10 grams 

of protein per serving. 

STEP 3 

Add a tablespoon 

or so of a good 

fat, such as 

MCT oil or nut 

butter, and if 

desired, 

vegetables such 

as spinach. 

STEP 4 

Add fruit— 

fresh, canned, 

or frozen, 

depending on 

preference. 

Frozen 

fruit lends a 

thicker 

consistency to 

smoothies. 

STEP 5 

Blend until 

smooth, and 

pour into 

a glass or 

travel mug. 

Sip slowly, 

knowing you’re 

getting a 

comprehensive 

range of 

nutrients in 

convenient, 

drinkable form. 

MCT OIL 

MCT stands for medium chain triglycerides, 

a type of fat usually derived from coconut 

oil, which is easier to absorb and utilize as 

a source of energy. Find it in the supplement 

aisle, and add it to smoothies, or mix into 

minced meat to up the moisture content. 

GREEK YOGURT AND COTTAGE CHEESE 

Super-smooth Greek yogurt is a great 

source of good-for-your-gut probiotics, 

and it’s also higher in protein than 

regular yogurt. Skip the sweetened 

kind, and buy organic brands such as 

Straus Family Creamery Organic Greek Yogurt 

or Maple Hill Organic 100% Grassfed Yogurt. 

Try mixing yogurt with puréed fruits or 

mashed bananas for breakfast or as a 

snack (add a touch of fruit juice or maple 

syrup for more sweetness, if needed). Or 

make yogurt-based dips such as tzatziki or 

French onion dip. Cottage cheese is another 

soft source of protein. It can be eaten 

either as-is or puréed to make it smooth. 

GELATIN 

Unflavored grass-fed gelatin, 

such as Great Lakes Gelatin, is 

another good source of soft 

protein. Go to greatlakesgelatin. 

com for recipes, such as Pumpkin 

Pudding and Homemade 

Strawberry Gelatin Cups. 

Soft Carbohydrate Options 

Natural sources of soft carbs are readily 

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

you prepare them. 

VEGETABLES 

Eat your veggies peeled, cooked, and 

minced or mashed, such as soft-cooked 

small zucchini pieces, mashed carrots, 

mashed butternut squash, mashed 

cauliflower, and mashed potatoes with 

organic butter or coconut oil. Boost the 

flavor with minced roasted garlic or 

puréed onions that have been sautéed. 

Soft, Healthy Fats 

Good sources of soft fats are as close as 

your favorite healthy oils. 

ORGANIC COCONUT OIL, BUTTER, AND OLIVE OIL 

Many people shy away from including 

fats in meals, but they shouldn’t. Adding 

just a little of these provides fat-soluble 

vitamins (e.g., vitamins A and E) and a 

desirable mouthfeel. Fats also help the 

body absorb nutrients from other foods 

and increase satiety. 

COCONUT MILK 

Full-fat coconut milk is a great source of 

calories and MCTs. Use it in smoothies 

thickened with fruit and protein powder, 

or in gravies, sauces, or desserts. 

Melissa Diane Smith, who 

specializes in using food as 

medicine, is an internationally 

known journalist and holistic 

nutritionist who has more than 20 

years of clinical nutrition experience. 

She is the cutting-edge author of Going Against 

GMOs, Going Against the Grain, and Gluten Free 

Throughout the Year, and the coauthor of Syndrome X. 

To learn about her books, long-distance consultations, 

nutrition coaching programs, or speaking, visit her 

websites: melissadianesmith.com and 

againstthegrainnutrition.com. 

Do you have a question for the nutritionist? We would 

love to hear from you. Please email your questions to 

bnaskthenutritionist@gmail.com. 


Product Spotlights 

Vegetarian Traveler Protein Toppers 

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

anywhere. Eat them right out of the pouch, or add them to a salad, soup, yogurt, or any other 

meal. Non-GMO and naturally gluten-free. 

Wakunaga Kyo-Dophilus Fifty+ 

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

cause the microflora of our GI system to diminish. Kyo-Dophilus Fifty+ can help restore good bacteria 

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

studied human strains that can support a healthy gut microbiome. 

Solgar No. 7 

Walk. Run. Climb. Play. — Solgar No. 7 can help! With increased flexibility, mobility, and range of 

motion, you can feel the difference for yourself and start to get back on track … fast. Once-daily Solgar 

No. 7 actually shows improvement in joint comfort within 7 days. 

Natural Factors Whole Earth & Sea Fermented Organic Greens 

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

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

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

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

. 

Redd Remedies Immune Everyday 

New from Redd Remedies, Immune Everyday offers daily support for immune system balance 

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

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

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

Annemarie Börlind Orange Blossom Energizer 

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

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

, C, and E to stimulate, protect, 

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

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

Orange Blossom Energizer. Your skin will love it! 


cookwithSUPPLEMENTS/EASY WAYS TO BOOST YOUR NUTRITION 

Harvest Happiness 

Our autumn-inspired recipe, made with vitamin B- 

packed nutritional yeast, will soothe your soul on a 

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

Turkey & Mushroom 

Ragu-Stuffed Acorn Squash 

Serves 4 

Acorn squash is at its peak in the fall, and 

we like it stuffed with this delicious mixture 

of spicy ground turkey, mushrooms, and a 

zesty ragu for a nutritious, high-protein meal. 

WHAT IS NUTRITIONAL YEAST? 

This savory superfood is a type of deactivated yeast, usually produced from a strain of 

Saccharomyces cerevisiae. It lends a cheesy, nutty flavor to recipes (yet it’s vegan). One 

serving (¼ cup) has 60 calories, 8 grams of protein, and 3 grams of fiber. Not too shabby! 

Most health food stores carry nutritional yeast flakes, powder, tablets and capsules. 

2 acorn squash, halved and seeded 

2 Tbs. avocado oil 

1 cup chopped yellow onion 

3½ oz. shiitake mushrooms, chopped 

5 oz. cremini mushrooms, chopped 

½ tsp. each sea salt and ground black 

pepper 

1 lb. lean ground turkey 

2 Tbs. unsalted tomato paste 

2 Tbs. chopped fresh thyme 

1 tsp. smoked paprika 

1½ cups marinara sauce 

1 Tbs. coconut aminos 

1 Tbs. balsamic vinegar 

1 bay leaf 

¼ cup + 1 Tbs. nutritional 

yeast, divided 

¼ cup sliced fresh basil 

1. Preheat oven to 400°F. 

Wrap each squash half in 

foil and place on baking 

sheet. Bake until squash 

flesh is soft when poked 

with fork, about 45 

minutes. 

2. Meanwhile, heat oil in 

large, deep skillet over 

medium-high heat. Add 

onion, shiitake, and cremini 

mushrooms, salt, and pepper, 

and sauté 5 minutes. Add 

turkey, and cook 5 minutes 

more, breaking up with wooden 

spoon. Add tomato paste, thyme, 

and smoked paprika. Stir to 

combine, and cook 3 minutes more. 

editor’spick 

NOW Foods Nutritional Yeast 

3. Stir in marinara, coconut aminos, and 

vinegar. Add bay leaf, cover, reduce heat 

to low, and simmer 25 minutes. Stir in 

¼ cup nutritional yeast. Remove bay leaf. 

4. To serve, divide turkey mixture among 

roasted squash halves. Top with remaining 

nutritional yeast and basil. 

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

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


Flakes 

More at betternutrition.com 

Learn the differences between nutritional 

yeast and brewer’s yeast, including 

their unique vitamin makeups and flavor 

distinctions, at betternutrition.com/yeast. 

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


NOW from Solgar 

® 

grown here. 

PROTEIN harvested 

harvested FROM NATURE 

©2019 Solgar, Inc. 

2018 

BEST OF 

SUPPLEMENTS 

AWARD 

WINNER 

Fruits, vegetables, legumes, seeds, ancient grain... kissed by the sun, nurtured by the rain, embraced by the earth... 

the source of well-being as nature intended. Not only are plants a great source of nutrition... they can also be a 

great source of protein. 

That’s the whole idea behind the broad-spectrum nutrition of Solgar ® Spoonfuls: plant-harvested-protein... 

vital nutrients... fruit, vegetable and greens concentrates... probiotics, digestive enzymes, flaxseed EFA, plus all the 

goodness of ayurvedic botanicals. Three small scoops throughout your day gives you 20 grams of protein plus whole 

food and plant-based concentrates, nutrients, and a rich complement of essential vitamins. 

From AM to PM, with Solgar ® Spoonfuls you get wholesome, non-GMO, dairy-free protein any way you like it... 

once a day... or throughout the day. Earth-harvested-plant-protein never tasted so good... and was never so easy.* 

Available in these delicious natural flavors: Vanilla Chai, Chocolate Coconut and Mixed Berry. 

For additional information, log on to www.solgar.com or call us at 1-800-645-2246 

NOTICE: Use this product as a food supplement only. Do not use for weight reduction. **At time of manufacture. 

Spectra is a trademark of VDF FutureCeuticals, Inc., used under license. Unique IS-2 is a trademark of Unique Biotech Limited. 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Better Nutrition October 2019

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