Building a Better Burger with Chefs Gabi & Greg Denton

Chefs Gabi Quiñónez Denton and Greg Denton at the James Beard Foundation’s Blended Burger Project™ kickoff event at the James Beard House

 

What’s the secret to building a better burger? If you ask the James Beard Foundation and Chefs Greg Denton and Gabi Quiñónez Denton, it’s using less meat.

The Dentons — the husband and wife chef team behind Portland, Oregon’s Ox and Superbite, and recent winners of the James Beard award for Best Chef Northwest — teamed with the JBF to kick off the 2017 Blended Burger Project. The eco-minded movement challenges chefs all over the country to blend finely chopped mushrooms into the meat in their burger mix to create a more nutritious and sustainable burger.

Starting today through July 31st, chefs across the country will be serving up their own versions of a blended burger. (Click here to find one near you: hundreds of chefs from 40-some states are participating — from old-school diners and fine-dining restaurants alike. Try as many as you can this summer, then vote for your favorite!) The rules are simple: chefs can use any type of meat and mushrooms they choose, but the patties must contain 25-50% ‘shrooms.

So why mushrooms, anyway? “One, it creates a healthier burger,” says Eric Davis with the Mushroom Council. “Mushrooms are very nutrient-dense and are a good source of B vitamins. Plus, you’re cutting down the fat and sodium by using less meat,” says Davis. “The second reason is the taste — mushrooms have that great umami flavor, and they make a burger so juicy. Lastly, there’s the sustainability aspect since mushrooms have a much lower carbon footprint than meat.”

The Dentons’ blended burger in the garden of the James Beard House

 

Healthy Eats talked to the Dentons to learn more about their mushroom-blended burger creation, and to hit the duo up for their tips on eating healthfully and sustainably.

 

Healthy Eats: Tell me about the “blended burger” you made today, which will also be on the menu at Superbite this summer.

Greg & Gabi Denton: We use diced beef shoulder and dehydrated shiitake mushrooms, which get rehydrated when they’re ground into the burger. That makes up the patties. Grinding the mushrooms into the mix gives it a nice savory quality, and it means they won’t slip off the burger like they would if they were sautéed mushrooms sitting on top of the patties.

We do two patties — one with fontina cheese and one with yellow Cheddar — and they get topped with pickles, minced onions and shredded lettuce. Then we do a griddled homemade brioche bun covered with sesame seeds and our homemade “fancy sauce.” It’s huge! And tall. It’s our memories of our childhood-favorite burger, mixed with our more contemporary style.

 

Do you have other favorite “meat minimal” dishes for which you swap some or all of the traditional protein for plant-based foods?

My go-to is legumes. I love using beans or lentils to extend a protein and make a meat-based dish more healthful. When it comes to making tuna salad we’ll buy a little jar of high-quality Spanish tuna packed in olive oil, and extend it with some lentils or white beans.

We’re also huge proponents of taking dishes that usually call for meat and using a vegetable in its place. Today we’re serving a tostada with shredded king trumpet mushrooms that we braised with smoked guajillo chiles that have a braised chicken quality to them.

At Superbite, we also do a Nashville Fried Hot Cauliflower instead of fried chicken, and a chorizo made from eggplant. We focus on that side of sustainability and health, and work to pull the “meatiness” out of vegetables.

 

Your cookbook Around the Fire, co-written with Stacy Adimando, is chock-full of gorgeous dishes cooked over open flames. What are some of your favorite veggies to throw on the grill?

Everyone has their favorite summertime veggies that may seem best suited to the grill. But we also love working with winter vegetables like squash, cauliflower, artichokes, even broccoli that you don’t normally think of as grill-friendly. If you straight grill them, they tend to get tough and their fibrous qualities come out. But if you par-cook a veggie and then finish it on the grill, then you get a tender smoky, woody quality on the outside, but it’s still tender on the inside.

In the springtime, there are so many great vegetables like snap peas, snow peas, fava beans, padrón peppers and varieties of small peppers that cook up so quickly and beautifully blistered on the grill. If you don’t have a grill basket, just put an extra grill grate or rack from your oven on top of your grill grate at a 90-degree angle to create a grid, and those small veggies won’t fall through.

We also love throwing greens like escarole, radicchio and romaine on the grates or ashes. There’s not much that we don’t throw on the grill!

 

Do you have any tips we at home can borrow for using up leftovers and wasting less food?

First, make a game plan for your leftovers. Plan to add an egg to last night’s dinner to make breakfast, or use that extra carton of rice to make fried rice. Just don’t let it sit in your fridge.

Also, we do cream-based soups with mushrooms or asparagus scraps. If you have a blender and a fine-mesh strainer, you can pretty much anything into a cream soup. Butter, garlic and onion as a base will make almost anything delicious.

And stock up on those versatile foods that you can put almost anything in, like eggs, potatoes, rice and tortillas so it’s easy to cook them up with leftovers. We “taco” everything!

 

What do you cook at home to stay healthy?

For us, it’s important to have healthy snacks at home. Two of our go-tos are lettuce wraps with cold cuts, and nori with avocado, gochujang and toasted sesame seeds.

For breakfast, we’ll make a big pot of oatmeal seasoned really simply, and then we’ll pack the leftovers in a Tupperware. The next day we’ll pop it out and cut it into slices, and griddle them in olive oil until they’re golden brown. They’re crunchy and delicious on the outside, but still creamy and tender on the inside. Then we top them with whatever we have on hand: berries and a little cinnamon, fried eggs, sautéed spinach, chicken sausage, tomato sauce…a leftover braise. Sweet or savory, it’s totally up for interpretation.

 

Visit the James Beard Foundation to find a list of chefs around the country taking part in the Blended Burger Project, and to vote for your favorite.

 

Photos by Ken Goodman

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5 Foods to Help Your Respiratory Health

Did you know that what you eat can benefit how your lungs function, and how well you can breathe? Give these five foods a try for improved respiratory health.

 

Pears

Eating more fresh fruit like pears may decrease production of phlegm, found a Scottish study in the European Respiratory Journal. In the study, adults regularly eating fresh fruit had a 30 to 40 percent reduced prevalence of phlegm for three or more months per year and in the morning in winter. “Pears are portable and can easily be found nationwide,” says Shaw. “Not only are they bursting with fiber, which helps keep you fuller for longer, they’ve also got vitamin C, an important antioxidant that can boost your immunity.” Pair pears with almond butter, or add thin slices to a grilled cheese sandwich.

 

Matcha

This green tea boasts caffeine, which may improve lung function in people with asthma for up to four hours, per a Cochrane review study. “Matcha green tea also offers a healthy boost of polyphenols and L-theanine, which may help keep you focused and calm while also alert,” says Maggie Moon, MS, RDN, author of The MIND Diet.  

 

Sweet Potatoes

Here’s a veggie that tops the charts for vitamin A and is also an excellent source of vitamin C. “These two antioxidants protect against oxidative stress and inflammation in people with asthma,” says Moon. She suggests topping a baked sweet potato with toasted almonds, which are vitamin E superstars.

 

Black Cumin

This spice may fight inflammation and help lower resistance in the respiratory airway — potentially helping get more air to the lungs. People with partially controlled asthma who supplemented with black cumin saw improvements in both inflammation and pulmonary function, per a small study in Annals of Saudi Medicine.

 

Fish

Eating fish like salmon and sardines may help your respiratory health: Kids who ate less fish were more likely to report poor respiratory health, especially more coughing and wheezing, in a European study. It’s possible that the omega-3s in fish may provide protective respiratory benefits. Grill salmon with veggies, or add sardines to a Greek salad.

 

Amy Gorin, MS, RDN, is a registered dietitian nutritionist and owner of Amy Gorin Nutrition in Jersey City, NJ. She’s a regular contributor to many publications, including ReadersDigest.com, Shape.com, FitnessMagazine.com, Dr. Oz the Good Life, Runner’s World, and more—as well as WeightWatchers.com, where she was a longtime editor. She also pens a recipe-focused blog, Amy’s Eat List.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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What Vegetarian Dietitians Eat at Fast-Food Restaurants

As a dietitian and longtime vegetarian, I find that people are often surprised to hear that I do sometimes eat fast food. But these days, there are some tasty, balanced vegetarian options at restaurants like Subway, Chipotle, and Panera. Here are some of my healthy favorites, and picks from fellow vegetarian and vegan dietitians.

 

Subway: Veggie Delite Salad + Egg Patty

This is my off-the-menu go-to: I top a Veggie Delite Salad with an egg patty. I request a base of spinach and add a ton of veggies: tomatoes, green bell peppers, red onion, cucumber, banana peppers, and jalapenos. I top the salad with sprinkling of shredded cheese, as well as dried oregano and red wine vinegar. I love that Subway sells apple slices, so I’ll usually grab a baggie of those, as well.

 

Taco Bell: Fresco Bean Burrito

“I’ve been eating this for years on road trips,” says Taylor Wolfram, MS, RDN, blogger at Whole Green Wellness. “Fresco means replacing the sour cream and cheese with pico de gallo.” You can also add extra veggies — like lettuce, tomatoes, and jalapenos — for a little bit extra.

 

McDonald’s: Fruit & Maple Oatmeal

McD’s now serves breakfast all day, which means you can pick up this vegetarian oatmeal anytime. “It’s easy to go overboard on sodium if you choose the breakfast sandwich route,” says Meredith Harper, MS, RDN, owner of MeredithRD.com. “Many contain at least half the daily recommended limit, but this oatmeal has only 140 milligrams of sodium.” Order it with a slight modification: “I recommend choosing to get it without the brown sugar — it’s sweet enough as is,” says Harper.

 

Chipotle: Burrito Bowl

Load up a customized bowl with veggies, as does Ginger Hultin, MS, RDN, owner of ChampagneNutrition.com. “I get every type of veggie Chipotle offers, including fajita veggies and all types of salsa,” says Hultin, who requests both pinto and black beans. Note for vegans: The Chipotle Honey Vinaigrette contains honey, so opt instead for guacamole as a topper.

 

Panera: Modern Greek Salad with Quinoa

This is a favorite of Natalie Rizzo, MS, RD, owner of NutritionalaNatalie.com. “The salad has 510 calories and11 grams of protein, and it’s a heart, filling, and tasty lunch,” says Rizzo. “I usually opt for an apple as my side to keep the calories to a minimum and increase my fiber intake.” You can also order a half portion and pair it with cup of soup or a half sandwich.

 

Panda Express: Eggplant Tofu

“It’s so hard to find vegetables in fast-food choices, so this dish is great,” says Sharon Palmer, RDN, author of Plant-Powered for Life. Veggies add filling fiber, and this dish is a good source. Palmer suggests pairing it with steamed brown rice for additional fiber.

 

Amy Gorin, MS, RDN, is a registered dietitian nutritionist and owner of Amy Gorin Nutrition in Jersey City, NJ. She’s a regular contributor to many publications, including ReadersDigest.com, Shape.com, FitnessMagazine.com, Dr. Oz the Good Life, Runner’s World, and more—as well as WeightWatchers.com, where she was a longtime editor. She also pens a recipe-focused blog, Amy’s Eat List.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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Should You Take a Collagen Supplement?

Some are claiming that they’ve found the fountain of youth, and it’s in a bottle at your local vitamin shop. Collagen is the newest supplement fad to hit the market, and many are adopting this new craze in the hopes of having tighter skin and less aching in their joints. But does it really do what it promises?

 

What is collagen?

Quite simply, collagen is the structural protein found in animal connective tissue. As the most abundant protein in the human body, it’s found in skin, muscles, bones and tendons. Collagen is also found in animal meat, so eating is it not new…but bottling and selling it as a supplement is. Many claim that taking collagen supplements will reduce wrinkles, make skin look younger and increase the elasticity in the joints. Yet, collagen is quickly broken down during digestion, so how can any of this be true?

 

Researchers realized this digestion problem early on and created a unique solution called hydrolyzed collagen. In simple terms, in hydrolyzed collagen, the molecular bonds between the individual collagen strands have been broken down into 19 amino acids. Research has found that this form of collagen is about 85% absorbable by the bloodstream. In other words, you may absorb more collagen when taking hydrolyzed collagen supplements than eating a piece of meat.

 

What does the research say?

Since collagen supplements are new to the market, the research is still preliminary. But a handful of studies show promising results on the effects of collagen supplementation on skin and joints.

 

In a recent randomized controlled trial, women aged 35-55 either received 2.5 grams or 5.0 grams of hydrolyzed collagen or placebo once a day for 8 weeks. At the end of the study, the skin elasticity in the groups taking the collagen supplement significantly improved, while the placebo group did not. Another similar study observed 114 women aged 45-65 years as they received a collagen supplement or placebo once a day for 8 weeks. After 8 weeks, the group that took the collagen supplement saw a statistically significant reduction of eye wrinkle volume. There are a few other studies that showed similar results, suggesting that collagen supplementation may help skin look younger or prevent against the signs of aging.

Because collagen is a major component of muscles, bones and tendons, it has been also studied for its role in preventing the breakdown of joints. One study looked into the effectiveness of collagen supplementation on treating the symptoms associated with osteoarthritis. After thirteen weeks taking a collagen supplement, the researchers found that supplementing with collagen decreased the symptoms of osteoarthritis. Another study observed the effects of collagen supplementation on the joints of athletes — a population that puts high stress on their joints. Subjects were either given 10 grams of hydrolyzed collagen or placebo for 24-weeks. The researchers found that the athletes given the collagen supplement had less joint pain than those that did not receive the supplement.

 

The bottom line

Research suggests that supplementing with collagen is a safe and effective way to improve the health of skin and joints. But, as with any supplement, it’s best to be cautious. The Food & Drug Administration (FDA) does not regulate supplements, making it impossible to know if the supplement matches what’s on the label. Choose brands that use third party testing, like NeoCell, rather than generic brands. And don’t be fooled by extreme claims on the label. While the research on collagen is promising, it won’t undo the effects of smoking, excessive sun exposure or a bad diet. As with any supplement, it should be accompanied by a healthy diet and lifestyle.

 

Natalie Rizzo, M.S., R.D., is a media dietitian, food and nutrition writer, spokesperson and blogger at Nutrition à la Natalie.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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Eat for Your Body, Not Your Bikini: How to Love Your Summer Body

Summer is around the corner, and while many look forward to the joys this season brings — vacations, more time spent outside, time off from school and work — just as many dread it thanks to media marketing around getting “the perfect bikini body” and photo-shopped models painting an unrealistic ideal. Along with the “beach body” marketing comes an onslaught of ridiculous fad diets and expensive schemes that ultimately lead to long-term weight gain…not to mention lower self-esteem, anxiety and preoccupation with food. This summer, try eating for your body, instead of that bikini and implement these practices to cultivate body respect and kindness.

 

Intuitive Eating

Ever wonder how a toddler knows exactly what and how much he/she wants to eat? We’re all born with an innate ability to know what food our body needs and when we’re satisfied. But unfortunately, somewhere along the way, a family member, friend, health professional, or the media told us what we should and shouldn’t eat and we lost touch with that inner voice. The good news is that inner wisdom still lives within each of us, and intuitive eating is a practice that helps us strengthen that voice by tuning into our body to honor our hunger and feel when we’re full. The work involves making peace with food by ditching the diet culture mentality, telling the food police to shove it, and finding pleasure and satisfaction from eating. This summer, rather than asking yourself “what should I eat right now?”, which comes from a place of fear, guilt and shame, empower your internal wisdom and flex that self-trust muscle by asking, “what do I want to eat right now?”

 

Social Media “Diet”

The only “diet” that may be of some value to follow this summer is one where you control the media you take in. Marci Evans, registered dietitian and eating disorder expert in Cambridge, MA, helps her clients block unhelpful people on Facebook, un-follow provoking Instagram accounts, toss out triggering magazines and carefully curate the blogs they read. “Then we have fun filling their feeds with information that inspires them to be their healthiest and most authentic self in mind, body, and spirit. It’s a picture of health that is taken from the inside, rather than the outside,” Evans says. Not sure where to start? Evans recommends to “try searching for people who promote body positivity, body acceptance, intuitive eating, and non-dieting.” Rebecca Scritchfield, RDN, author of Body Kindness, says we need to filter our social media feeds so we can see pictures of people in larger bodies having fun. “The reality is 67% of American women are a size 14 or higher. Why can’t we see more representation of what people really look like? Exposure to size diversity helps us all.”

 

Ban Body Bashing

Negative body talk is all around us; in fact, many women bond over complaining about their bodies. But if we don’t like our bodies, guess what, we’re not going to treat them very well. It’s time to change the dialogue because our thoughts affect our behaviors and if we want to start treating our bodies better, we need to start with shifting the dialogue from negative to positive. Scritchfield suggests trying to focus on all the wonderful things our bodies do for us. “Write a ‘love letter’ to yourself. Put positive post-its where you get dressed and feel naked and vulnerable and see if the self-love note helps you feel a little less body shame.” She also says it’s pretty powerful to “write down your ‘critic’ thoughts and ask ‘would I say this to a little girl’?”. Evans recommends getting your girlfriends in on the change. “Let your friends know that you want your friendships to foster support and encouragement, not body bashing.”

 

Feel Good in Your Here and Now Body

The reality is that many aspects of our bodies are out of our control, and the more we try to manipulate them to fit a certain size or reach a number on the scale, the more if backfires and we feel worse. The best thing we can do is to treat our bodies with respect because health is more about behaviors than it is about a size. Rather than waiting to treat yourself until you reach that “number,” start working today to feel good in your here-and-now body. Evans recommends trying things like a fun pair of sunglasses, a new nail polish, a fresh haircut and hydrating your skin with lotion. “You deserve to treat your body with warmth and kindness today! Turns out we treat things we like better than we treat things we hate. So start treating your body as if you like it, and your health just might thank you for it!”

 

Kara Lydon, R.D., L.D.N., R.Y.T., is a nutrition coach, yoga teacher and self-proclaimed foodie. She is a recipe developer, food photographer, writer and spokeswoman. Her food and healthy living blog, The Foodie Dietitian, features seasonal vegetarian recipes and simple strategies to bring more mindfulness and yoga into your life.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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How One Simple Vending Machine Tweak Could Prompt Healthier Choices

You’re at work, feeling a little hungry, low energy or just in the mood to take a break, so you stroll down to the vending machine in search of a snack. You feed some cash into the machine and choose something that catches your eye. A few minutes later, you’re sitting at your desk with an empty bag, greasy fingers and an unmistakable sense of regret. Why didn’t you choose something healthier?

 

Making snack decisions in a snap doesn’t always bring out the healthiest eater in us. To quantify this truism, researchers at Rush University Medical Center in Chicago created a device that can be installed in vending machines that delays the dispensing of unhealthy snacks (candy and chips, for instance) for 25 seconds and but allows healthier snacks (nuts, popcorn) to be dispensed straightaway. A sign on the vending machine lets people know unhealthy snacks will take extra time to receive.

 

Guess what happened when the experimental machines were made available around campus? Yep, people began to choose healthier snacks.

 

“We saw a roughly 5 percent change in the proportion of healthy snacks” sales, Brad Appelhans, the associate professor of preventative medicine who led the project, told NPR.

 

It’s unclear whether people were inclined to pick healthier items to avoid the delay (and skirt the inconvenience) or because of it (more time to consider), but even those of us who don’t have access to the tricked-out vending machines can benefit from hitting the pause button when making our food choices, says Philadelphia-based registered dietitian Marjorie Nolan Cohn, MS, RDN, CEDRD, CSSD, ACSM-HFS. Implementing a snack delay — just allowing ourselves a little extra time to consider our options and their potential effects on our well-being — may allow us to break unhealthy habits.

 

“A simple wait period that allows someone to reevaluate their decision internally could be very beneficial,” she says. Being mindful of the sodium content of foods or considering total fat and calorie content, she adds, may be especially important for those who have high blood pressure or are trying to lose weight.

 

Cohn also recommends planning snacks ahead as well. “Even if you change course throughout the day from your plan, simply having a plan will promote more thought of what one is choosing to eat,” Cohn says. “And when someone thinks about what they eat — from a health perspective — they tend to choose foods that are better for their body.”

 

So next time you’re craving that midday candy bar, try counting to 25 and think about how it will affect your body and how you will feel afterward. You may just find yourself opting for a handful of nuts or some fresh fruit instead.

 

Amy Gorin, MS, RDN, is a registered dietitian nutritionist and owner of Amy Gorin Nutrition in Jersey City, NJ. She’s a regular contributor to many publications, including ReadersDigest.com, Shape.com, FitnessMagazine.com, Dr. Oz the Good Life, Runner’s World, and more—as well as WeightWatchers.com, where she was a longtime editor. She also pens a recipe-focused blog, Amy’s Eat List.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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Nut and Seed Butters Are a Trend Worth Spreading

Here’s a toast-worthy trend that just might stick: Nutrition experts are increasingly looking beyond trusty old peanut butter and going nuts for other sorts of protein-rich nut and seed spreads – sunflower butter, sesame butter and more. (SB&J? Why not?)

“When it comes to nut and seed butters, variety is the spice of life!” says San Diego-based nutrition coach, registered dietitian and culinary nutritionist EA Stewart, MBA, RD at The Spicy RD. Healthy Eats asked Stewart to share her thoughts about the incredible spreadable trend:

 

How do seed and other nut butters compare nutritionally to trusty old peanut butter?

While all nuts and seeds contain heart-healthy fats and fiber, each nut and seed is unique in its nutrition profile, so it’s a good idea to include a variety of them in our diets. For instance, macadamia nuts are very high in monounsaturated fats, while flaxseeds, chia seeds and walnuts are the highest in omega-3 fats. Almonds and hazelnuts are an excellent source of vitamin E, while pumpkin and other seeds are rich in magnesium, a nutrient many of us fall short on. Bottom line: Enjoy a wide variety of nut, seed and legume (peanuts) butters in your diet to get the greatest nutrient bang for your buck. The only potential downside is to keep portion control in mind, as nut and seed butters are a concentrated source of calories, and it’s easy to go overboard.

 

Why do you think seed butters and non-peanut nut butters are currently in vogue? And do you think the trend will last?

Now that we have the go-ahead to include more healthy fats in our diet, nut and seed butters are a delicious way to incorporate these mono and polyunsaturated fats. Nut and seed butters are also low in carbohydrates. Plus they’re a staple for many of today’s popular diets, including Mediterranean, vegan, and paleo diets. As more manufacturers jump on the “alternative nut and seed butter wagon,” I think it’s a trend that’s definitely here to stay!

 

What are some of the seed and nut butters you think people should try?

While peanut butter and almond butter will never be out of vogue, I’m a huge fan of cashew nut butter, as well as pecan and walnut butters. In addition, sesame, sunflower and pumpkin seeds butters are delicious options for people with peanut or tree nut allergies.

 

What is the best way for people to eat seed and nut butters?

Um, let’s start with straight off the spoon! Dietitian mom confession time: Sometimes when I’m pressed for time in the afternoon, right before I pick my kids up from school and start the afternoon shuttle service to sports and other activities, and I know it’s several hours until dinner, I will dip my spoon into a jar of nut butter and know that I’ll be full and energized until dinner. Aside from that, nut and seed butters pair perfectly with fruit (apple and banana slices) and whole grains (bread, crackers and tortillas), and are great blended into a smoothie. When my sweet tooth hits, I like to sprinkle a few chocolate chips on a spoonful of nut or seed butter for a healthy treat.

 

How can people get their hands on seed and non-peanut nut butters?

While more and more grocery stores are carrying a variety of nut and seed butters these days, it’s so easy to make your own, and quite a bit less expensive too. A couple of ideas to try:

1. Cinnamon Raisin Walnut Butter: Combine walnuts, sea salt, maple syrup and cinnamon in a food processor until smooth. Stir in raisins.

2. Vanilla Maple Pecan Butter: Combine pecans, sea salt, maple syrup and vanilla in a food processor until smooth.

 

Amy Reiter is a writer and editor based in New York. Her work has appeared in publications including The Los Angeles Times, The New York Times, The Washington Post, The Daily Beast, Glamour and Marie Claire, as well as Salon, where she was a longtime editor and senior writer. In addition to contributing to Healthy Eats, she blogs for Food Network’s FN Dish.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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Want to Eat More Mindfully? Yoga May Help

The practice of yoga is nothing new; in fact, it’s been around for over 5,000 years, but only recently has it gained popularity in the United States. A 2016 Yoga in America market research study, conducted by Yoga Alliance and Yoga Journal, found that the number of yoga practitioners in the U.S. had increased to 36 million, up from 20.4 million in 2012. The awareness of the practice has grown as well; today, 95% of Americans are aware of yoga, up from 75% in 2012. Why the explosion of an ancient practice in the past four years? There’s a rising interest in health and wellness and consumers are looking for alternative therapies. And let’s face it — stress levels are at an all-time high and yoga has been shown to calm the nervous system and reduce anxiety. But what if there were other reasons to hop on your yoga mat beyond improving flexibility and reducing stress? What if yoga could help heal your relationship with food? Preliminary research shows that this mind-body practice may support mindful eating and disordered eating treatment.

 

Yoga and Mindful Eating

Yoga is much more than downward-facing dogs and sun salutations. In fact, the physical (asana) practice is just one tiny piece of what yoga is according to ancient yogic texts. Yoga also includes meditation, concentration, breath work (pranayama) among many other practices (known as the eight limbs of yoga). When we think about yoga in this holistic way as a mindfulness-based practice, it makes sense that yoga practitioners report improved self-attunement, awareness of feelings and a heightened attention to eating patterns.

A 2013 study looked at 87 adults who practiced yoga at a facility at least once per week and found that yoga tenure significantly correlated with mindful eating and fruit and vegetable consumption. The longer the students had practiced yoga, the more likely they were to engage in mindful eating. Students reported eating more slowly, paying attention to food portions, and being more conscious, disciplined and mindful with nutrition.

Anu Kaur, a Registered Dietitian, Wellness Coach and Yoga Teacher, says yoga “brings us to the ‘present’ experience and we learn to cultivate an attitude of openness, acceptance and curiosity. This process allows for the mind to build its capacity to observe thoughts and emotions as they arise, free of judgment. Over time, as we practice this self-acceptance ‘on the mat’ we can learn to do it ‘off the mat’ like with our eating.” One technique Kaur teaches her clients is how to practice deep breathing for three minutes before starting a meal. “If one practices following their breath and then slowing their breath down, there is a calmness that settles into the body. This experience of the relaxation response can be applied to mindful eating.”

 

Yoga and Eating Disorders

In the U.S., approximately 30 million people suffer from a clinical eating disorder at some point in their life, and many more struggle with body dissatisfaction and sub-clinical disordered eating. Body dysmorphia and body image concerns go hand-in-hand with disordered eating and yoga allows the opportunity to reconnect with one’s body, promoting body appreciation, respect and attunement.

A 2010 study in the Journal of Adolescent Health looked at 50 adolescents in outpatient treatment for eating disorders. They divided the participants into two groups — one receiving standard care and the intervention group, which included standard care in addition to private yoga sessions twice a week for twelve weeks. Both groups saw reductions in depression and anxiety but the yoga intervention group had significantly improved eating disorder behaviors, including lower food preoccupation.

Another study, conducted in 2009, looked at 50 women with binge eating disorder and the women who received a weekly yoga class plus encouraged daily home practice saw significant improvements in binge eating behaviors compared to the control group, which only received mindful eating education.

Diana Dugan Richards, Registered Dietitian and Yoga Therapist, suggests that yoga allows a client with disordered eating to experience being in the discomfort that usually turns them to food to cope. “Yoga encourages being in the chaos and intensity of physical sensation in a mindful and very present way. It involves intentionally slowing of breath, and being with the sensation, emotion, or feeling that is so intense they usually turn to food to numb or silence it. Then understanding, in time, the transient nature of the craving for food or desire to purge a feeling can be met with the steadiness of self-compassion.” Dugan Richards also notes that the effectiveness of yoga as an adjunct therapy really depends on the level of disordered eating and the person’s cognitive function.

 

Practicing Yoga

Yoga is not just what we see in the magazines. It’s not just for thin women with flat abs who can balance on her fingertips or place her foot behind their head. That’s not even close to what yoga truly is. And yet, the picture of yoga that gets painted in the media can create a sense of trepidation and deter people away from the practice. It’s important for people to know that yoga is for everyone and comes in all different shapes and sizes, just like we as humans do. If you’re not ready for the physical (asana) practice of yoga, try practicing meditation or deep breathing. Or, try a restorative yoga class where you hold poses for long periods of time while being fully supported by props, eliciting the relaxation response.

Many people report first trying yoga using an app, DVD or at the gym. Kaur recommends working with a yoga teacher one-on-one, especially if it’s your first time or if you have specific medical conditions. If you’re not able to do a private session, Kaur suggests trying a few yoga classes at a yoga studio first. “The environment, the community and often the intention of the teacher can offer support at another level. I always say that if the teacher or studio did not resonate with you, explore other yoga studios in your area. More likely than not they will find a place that could be a positive support system.”

 

Kara Lydon, R.D., L.D.N., R.Y.T., is a nutrition coach, yoga teacher and self-proclaimed foodie. She is a recipe developer, food photographer, writer and spokeswoman. Her food and healthy living blog, The Foodie Dietitian, features seasonal vegetarian recipes and simple strategies to bring more mindfulness and yoga into your life.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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Nutritionist-Approved Favorites From Food Network Chefs

 

The nutrition experts at FoodNetwork.com have the inside scoop on the healthiest and most delicious recipes. The chefs at Food Network are renowned for their culinary creations, but what many folks don’t realize is that many of their recipes are nutrition powerhouses. Here are five recipes from Food Network stars that get rave reviews for both taste and nutrition.

 

Ina’s Guacamole Salad (pictured above)

This may be the most flavorful, colorful and nutrient-filled salad in the Hamptons. This dish features antioxidant rich veggies, plus healthy fats from avocado, protein from beans and 9 grams of hunger-fighting fiber per serving. Serve it as a side dish with grilled meat or fish, or with tortilla chips as an appetizer.

Bobby’s Miso Ginger Marinated Grilled Salmon

Make this 5-star rated recipe for a quick and easy weeknight main course. A 30-minute dunk in a flavorful marinade followed by a sizzle on the grill, and an omega-3 rich meal is ready for the simplest of weeknight dinners.

 

Giada’s Lemon Ricotta Cookies with Lemon Glaze

Protein-rich ricotta cheese is the secret ingredient in these light and lemony cookies. This fan-favorite recipe has more than 1000 reviews: try them, and you’ll see why.

 

Alton’s Crepes

Food science guru Alton Brown has crafted the ultimate crepe recipe using simple, whole food ingredients. The step-by-step instructions make this seemingly complicated dish incredibly simple, plus the batter can be made up to 2 days in advance. Fill these scrumptious crepes with fresh fruit for breakfast or make a healthy savory version with scrambled eggs, veggies and a sprinkle of cheese.

 

Food Network Kitchen’s Shrimp Tacos with Mango Slaw

Don’t count out the brilliant Food Network Kitchens chefs for healthy and yummy options. These tacos are filled with lean protein, fresh fruits and veggies, and whole grain tortilla shells for only 435 calories per serving. They’re bursting with colorful nutrients and ready to serve in 30 minutes.

 

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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Market Watch: Artichokes

With its spiky tips and armadillo-like scales, the artichoke has been known to repel many a timid eater. If you can get past their formidable appearance, though, artichokes are a delight — mild in flavor, and even fun to eat. What’s not to like about a vegetable that can be eaten with your hands, and is a vehicle for melted butter?

Grown primarily in California, artichokes are actually unopened flowers from the thistle family. Though there are over 50 varieties, the most common is the Green Globe, an Italian type with a bright green hue. The choke — or thistle — is inedible, as are the tough outer leaves and prickly tips. The heart, which is really the base of the artichoke, is considered the tastiest part. Though they are harvested year-round, artichokes are at their peak in spring, from March through May.

 

Artichoke Facts:

Artichokes are an excellent source of vitamin C, iron, potassium, magnesium and folate, not to mention fiber. They also contain a unique flavonoid called silymarin, which boosts liver function and helps detoxify the body.

At the store or market, choose artichokes that feel heavy for their size, with firm, tightly closed leaves; avoid any that appear dried out or woody. Those with leaves that are spread apart are definitely past their prime. If you are unsure, squeeze it—the leaves will make a squeaky sound if fresh. To store, refrigerate in a plastic bag no more than 4 to 5 days.

 

Preparation:

If you’re planning on serving artichokes whole, they require a few minutes of attention. First wash them under cold running water. Slice off the top inch of the artichoke with a sharp knife. Then, using kitchen shears, snip off the spiky tips of the outer leaves. Remove any tough leaves from the bottom of the vegetable, and trim the stem end so that it can stand upright. Rub the cut parts with lemon juice to keep them from turning dark, or place the trimmed artichokes in a bowl of cold water with the juice of half a lemon.

 

What to do with artichokes:

Once you’ve trimmed them, cook artichokes until tender either by steaming or boiling them (see recipes, below). Then serve with a simple dipping sauce of melted butter or aioli. If you want to get fancy, stir in some sautéed garlic or chopped herbs, such as tarragon or parsley. Finally, the fun begins: eating them. Remove the outer leaves, one at a time, dip the fleshy part into the sauce, and gnaw off the edible portions with your teeth. When you get to the center, cut away the fibrous choke to expose the big pay-off: the tender, meaty choke. Hopefully, you’ve left enough dipping sauce to finish the job!

Of course, there are other ways to eat fresh artichokes. Larger ones are wonderful when stuffed with a savory filling and served hot or cold. Baby artichokes can be marinated and served in salad or antipasti, or even grilled. And for those who aren’t ready to wrestle with fresh artichokes, there’s jarred and frozen artichokes. For an upgrade on the standard artichoke dip, spread crostini or crackers with a soft cheese, such as ricotta, and top with sliced, marinated artichokes and a sprinkle of parsley. Use them as a pizza topping, or combine them with spicy greens like arugula or watercress in a salad. They are also a natural fit with chicken, either served alongside a whole roasted bird, or combined with thighs braised in white wine. For a hearty vegetarian main dish, combine artichoke hearts with pasta and canned beans and serve topped with Parmesan and fresh basil leaves.

To brush up on your artichoke-prepping skills, check out this handy-dandy how-to:

 

Recipes to try:

Kale and Artichoke Dip

Steamed Artichokes with Almond-Saffron Dip

Artichokes Provencal

Artichoke and Tomato Panzanella

Arugula Salad with Pesto Vinaigrette

Artichoke and Bean Salad with Tuna

Lemon Chicken with Artichoke Hearts

Orecchiette with Artichokes

Artichoke-Mortadella Flatbread Pizzas

 

Abigail Chipley is a freelance recipe developer, writer and cooking teacher who lives in Portland, Oregon.

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Potty Training Basics (The first 3 days, and the first year!)

There are so many articles out there about potty training: the different methods (3 day vs. baby-led), different tools to use (book recommendations, a separate potty chair vs. the kid seat for the big potty), and opinions — that when I started getting asked questions about how we potty trained Layla, I wasn’t sure I had […]

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Delicious Flourless, Gluten Free Brownies!

Super fudge-y, moist, chocolatey, and absolutely amazing: you won’t believe that these brownies are flourless, gluten-free, low-fat, low-sugar, all-natural, and less than 100 calories per brownie! The secret ingredient will surprise you… These brownies are made with black beans. Yup. That’s right. BEANS. You have to try it to believe it, but these don’t taste […]

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How to Shop the Farmer’s Market on a Budget

One of the best things about the arrival of spring is the re-emergence of farmer’s markets. Who doesn’t love a good weekend stroll through rows of locally grown produce? But although the produce is fresh and beautiful, it can also be quite expensive. Instead of dropping $10 on two apples and a carton of berries, use these dietitian-approved money saving tips to spare your wallet during your next trip to the farmer’s market.

 

1. Get to know your farmer.

Farmers are people too! Because they spend all day standing around in what can be rough climates, they like to break up the day and have a conversation about the produce. “Farmers are passionate about their work and they’ll appreciate when you are too,” says Christy Brissette, MSc, RD of 80 Twenty Nutrition. She adds that striking up a conversation with a local farmer will not only provide insight into the origins of your food, but you may also find some extra veggies added to your bag. Plus, you’ll have made a knowledgeable friend, who can help you navigate the ins and outs of the market.

 

2. Choose ‘ugly’ produce.

Did you know that fruits and veggies that are considered “ugly” or have minor cosmetic irregularities are often discarded before packaging? Many think this produce is bad or doesn’t contain the same nutrients, but Stephanie McKercher, MS, RDN, of  The Grateful Grazer says otherwise. “Ugly fruits and vegetables are just as nutritious and flavorful as the produce in your supermarket, and they’re typically sold at much lower prices.” she says. Not only will buying ‘ugly produce’ spare your wallet, but it will also prevent excessive food waste.

 

3. Make a list

Going to the market without a list of your “must-have” items can cause aimless wandering. You may also be more likely to blow your budget on a fancy bag of pretzels and some homemade baked goods, only to return home with virtually no produce and an empty wallet. Instead, make a list of items you need, and take seasonal produce into consideration. Whatever is in season at the time is usually abundant on the farm, which makes it a cheap option. Having a list stocked with seasonal produce ensures you will get the most bang for your buck.

 

4. Grow your own

Saving money is not always about the short-term. “To save money in the long run, I buy a potted herb plant that will continue to produce in the future, rather than buying one pack of cut herbs,” says Ginger Hultin MS RDN CSO, owner of ChampagneNutrition. If you have a real green thumb, some farmers sell seedlings so that you can plant your own produce at home. And since these farmers are experts in growing, you can pick their brains about how to get the most out of your crop.

 

5. Shop later in the day

Since produce doesn’t stay fresh forever, farmers are very eager to sell it at the market, rather than take it back to the farm. “If you shop in the last hour of the day, you can get amazing produce, seafood and other perishables for great deals,” says Brissette. This means less work and cleanup for the farmers and more money in your pocket.

 

 

Natalie Rizzo, M.S., R.D., is a media dietitian, food and nutrition writer, spokesperson and blogger at Nutrition à la Natalie.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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5 Easy Ways to Eat Probiotics Like a Pro

With the constant flurry of health-related buzzwords floating around the Internet, “probiotics” is one that seems here to stay. Chances are you’ve read about the benefits of taking a probiotic supplement — maybe your doctor has even recommended one to you. And plenty of nutritionists are singing the praises of probiotic-rich foods like kimchi, sauerkraut and kombucha on a near-daily basis. It may seem daunting, but you don’t have to dive headfirst into a brand new diet to reap the benefits of probiotics. We chatted with wellness expert, holistic health coach and author of Go with Your Gut, Robyn Youkilis, to get some simple steps to achieving better gut health without overhauling your lifestyle.

 

You don’t need a supplement

A supplement can be a great place to start, says Youkilis, but she tends to encourage her clients to get their fill of probiotics when they dine. “They taste delicious,” she says. “At the heart of all of this, I’m a foodie.” Add a spoonful of sauerkraut to your salad for tang. A dollop of kimchi gives your fried rice some zip. You might even already be incorporating some probiotics into your diet through chocolate, wine and sourdough bread. (Yes, you read that right. But as always, eat and drink them in moderation for a healthy diet.) The amount and types of probiotics are not quite the same as those found in yogurt or kefir, but hey, you’re on the right track!

 

Know how to cook with probiotics

Unfortunately, you can’t rely on a diet of merlot and dark chocolate to get the probiotics you need. Probiotics work best in their raw form of live and active cultures. This means when you add probiotic-rich ingredients to meals, you don’t want to cook them. Turn off the heat before adding ingredients like yogurt, kraut, pickles, kimchi or miso to your dishes. This will keep the probiotics in their natural state so you can reap the most benefit.

 

Time it right

If you’re planning on eating and drinking your probiotics, start in the morning and try to incorporate one probiotic ingredient into each of your meals throughout the day. For example, have a yogurt with granola in the morning, a sandwich with pickled veggies for lunch and a small bottle of kefir as a snack. On the flip side, if you’re taking a supplement, do it before bed, when Youkilis advises your digestive system will do a better job of digesting it.

 

Don’t worry about eating too many

“This is one of those things where you can’t get enough of it,” says Youkilis. And just like you want to eat a variety of fruits, veggies and proteins, the same goes for probiotics. Probiotics come in many different strains that each provide distinct digestive benefits, so you’ll want to try to incorporate lots of different probiotic-rich foods into your diet.

 

Try new things

With probiotics becoming key players in our quest to be well, major brands are designing new products with probiotics in mind. For example, Tropicana just launched Tropicana Probiotics, a line of fruit juices fortified with one billion live and active cultures per serving. Youkilis says we should expect to see more of this in the future. “People are talking about this for good reason, and brands are seeing a shift,” she says.

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4 Delicious Ways to Start Eating More Vietnamese Food

While Thai food has become mainstream in the U.S., we often overlook the fresh, colorful and healthful cuisine of another Southeast Asia country, Vietnam. Sure, many Americans have at least heard of or tried pho (a Vietnamese rice noodle soup) so it’s not uncharted food territory. But we’re still not fully aware of the cuisine’s staple ingredients, cooking methods, dishes and nutrition benefits. Having recently taste-tested my way through Vietnam, I discovered a refreshing food culture that’s abundant in fresh herbs and vegetables, clean flavors and light, nourishing dishes.

 

A Unique Food Culture

“What I like about Vietnamese food is its very clean flavors. Other cuisines in the [Southeast Asia] region may use similar ingredients, but are doing different things with them,” says Marc Lowerson, Owner of Hanoi Street Food Tours in Vietnam. Lowerson explains that it’s rare to find in a dish in Vietnam that tastes rich, too spicy or overly sweet. “The Vietnamese are not pounding their own curry pastes or using coconut milk in savory dishes like the Thais do. There is little use of dry spices: the level of hot spice in the food is rarely in the cooking process, and is most often managed by the individual with condiments on the table.”

 

A Model for Nourished Eating 

Vietnamese lack the food, nutrition and health preoccupation that is so prevalent in the U.S. today; however, they provide an intuitive and mindful model for nourishing their bodies that is worth taking a lesson from. Lowerson tells us, “The cuisine is, in general, a very good model for moderation. While meat is part of almost every meal, it is eaten in small proportions. Vegetables — especially in home cooking — are eaten in large volume. There is little dairy, and hardly any palate for rich and/or processed foods.”

Rather than prescribe to a certain regimen for health (eat this food for this ailment), the Vietnamese use their intuition and the wisdom of their bodies to guide eating habits for health. “They are often eating or avoiding foods according to how their bodies feel. They subscribe to the yin/yang, cooling/heating properties of food, which extends to simple things like, if you’ve got a cold, don’t drink cold water, drink warm water.”

If you’re looking to immerse yourself in Vietnamese food culture right at home, try cooking one of the five staple dishes below and using their model for nourished eating. Perhaps practice asking your body which meal it needs first.

 

Pho

Pronounced “fuh”, pho is probably the most well known Vietnamese dish in the U.S. While the base of pho is rice noodles and a flavorful broth, accompaniments vary from beef (pho bo) to chicken (pho ga) and vegetarian options in-between. In Northern Vietnam, pho is left unadorned and the flavor of antioxidant-packed dry spices like star anise, cassia bark, black cardamom, cloves and coriander seeds shine through. In the South, pho is piled high with bean sprouts, fresh herbs like cilantro and condiments like hoisin sauce, lime and chilies.

 

Cha Ca

Fresh seafood is abundant in Vietnam and this staple dish highlights it beautifully. Cha ca la vong is grilled local fish marinated in antioxidant-rich turmeric, ginger, garlic and shrimp paste and cooked tableside with a ton of fresh dill and green onion. On the table you have your choice of accompaniments: rice vermicelli, fish sauce, fresh herbs, chilies and peanuts.

 

Ga Tan Soup

Considered to be a medicinal dish by Vietnamese, ga tan is characterized by its dark, herbal broth made flavorful and nutritious with ingredients like antioxidant-packed goji berries, lotus seeds, angelica root (touted for its medicinal benefits), and chrysanthemum greens, which are high in vitamins A and C, iron and potassium. Add chicken for protein and you’ve got yourself a good ol’ cup of chicken soup for the soul.

 

Banh Xeo

This Vietnamese-style crepe made with rice flour, turmeric and scallion is traditionally filled with pork, shrimp and bean sprouts and served with a sweet and salty dipping sauce (nuoc cham). Banh Xeo is a perfect example of Vietnamese practices of balance and moderation. The protein-packed dish isn’t eaten alone; it’s served with fresh herbs and vegetables like mint, cilantro, Thai basil, mustard greens, sorrel and lettuce, adding extra fiber and vitamins and minerals to the meal.

 

Kara Lydon, R.D., L.D.N., R.Y.T., is a nutrition coach, yoga teacher and self-proclaimed foodie. She is a recipe developer, food photographer, writer and spokeswoman. Her food and healthy living blog, The Foodie Dietitian, features seasonal vegetarian recipes and simple strategies to bring more mindfulness and yoga into your life.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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A New Study Offers Yet Another Reason to Eat Avocados

If you needed another reason to dip your chip (or better yet, a crisp veggie) into a bowl of yummy guacamole, a new comprehensive research review has offered a good one.

 

The review, published in the journal Phytotherapy Research, evaluated the results of 129 studies to determine the effects of the avocados on various aspects of Metabolic syndrome, which is a group of risk factors that raises your risk for heart disease, diabetes and stroke.

 

The review concluded that the vitamins, minerals, fatty acids and certain phytochemicals (natural plant chemicals that help fight and prevent disease) in avocado may help combat blood pressure, diabetes and other components of Metabolic syndrome and provide a natural alternative to other forms of treatment.

 

“The pharmacologically active constituents” of avocado are not only “nutritionally valuable,” the authors write, but also “possess antifungal, anti-inflammatory and antioxidant activity in some studies.” They also help lower cholesterol and help prevent cardiovascular disease, and potentially even cancer. Everyday consumption is recommended.

 

“Avocados start with great taste, but they also serve up a bunch of vitamins, minerals, fiber and heart-healthy fats,” says Virginia-based registered dietitian nutritionist, certified diabetes educator, and certified health and wellness coach Jill Weisenberger (who was not involved with the study review). “For example, they contain the blood pressure friendly mineral potassium and the B vitamin folate, which is important for DNA repair. Avocados are terrific for my patients with diabetes because they add so much flavor with just a little carbohydrate.”

 

Weisenberger, author of The Overworked Person’s Guide to Better Nutrition, recommends replacing some of the saturated fats in your diet with heart-healthy unsaturated fats in order to improve cholesterol levels, reduce the risk of heart disease and potentially make the body more sensitive to insulin.

 

“Avocados can help with this,” she says, advising that people dice it onto salads for additional creaminess instead of sprinkling on cheese or mix it into mashed potatoes instead of butter. (Smashed avocado can be used to replace butter in a 1-to-1 ratio.)

 

“For most people, it’s a good idea to add a little bit to other foods or to swap a less nutrient-dense food out for the delicious, nutrient-dense avocado,” Weisenberger says.

 

So how much avocado should you eat? Because avocados, like nuts, are flavorful and satisfying, but rich in fat and calorie dense, moderation and mindful eating are key.

 

“A little bit can go a long way,” Weisenberger says. “A few slices to a third of an avocado is a reasonable amount for most people.”

 

Sound good. Now, who’s up for avocado toast?

 

Amy Reiter is a writer and editor based in New York. Her work has appeared in publications including The Los Angeles Times, The New York Times, The Washington Post, The Daily Beast, Glamour and Marie Claire, as well as Salon, where she was a longtime editor and senior writer. In addition to contributing to Healthy Eats, she blogs for Food Network’s FN Dish.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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The Ingredient Your Probiotic May Be Missing

For the past few years doctors and nutritionists have been recommending probiotics as way to control gut health. The little pills are filled with good bacteria, which have been shown to help improve digestion, boost mood and immune system and even help clear up skin. According to new research out of the University of Florida, some probiotics can even help curb allergy systems. But it turns out that most probiotics on the market are missing a key ingredient: fungus.

 

Enter scientist Mahmoud Ghannoum, Ph.D. The doctor, who’s a professor at Case Western Reserve University and University Hospitals Cleveland Medical Center, has spent his career studying medically important fungi (yeast, mold, and mushrooms are all part of the fungi family) and believes it’s a vital part of gut health. “Fungi and bacteria are always living in our guts, but [in probiotics] we’ve only been addressing the bacteria,” he says. After many years of research, and publishing a paper in 2010 urging the medical and science communities to pay closer attention to our native fungal communities, Ghannoum developed Biohm, a probiotic that recently hit the market. Unlike the others on the on drug store shelves, this probiotic contains both good bacteria and good fungi that aim to give users a more balanced gut.

 

According to Ghannoum, the bad fungi in our guts can be responsible for aggravating digestive issues. It also works with the bad bacteria to form digestive plague. “Think of it like a dental plague,” he says. “The digestive plague forms a shield around the bad fungi and bacteria, which creates an imbalance in the digestive system.” Ghannoum says this new probiotic can help break down the digestive plague and help relieve digestive issues such as Crohn’s Disease and upset stomachs. For healthy people, taking the probiotic may result in less bloating and gas, as well as maintaining an overall improvement of digestive health.

 

Now that people are starting to pay attention how beneficial fungus can be to health and wellness, Ghannoum says we’re at the tip of the iceberg in how it can help in other ways. “I believe it won’t be long before we see some more scientific breakthroughs involving fungus and our bodies,” he says.

 

Kevin Aeh is a New York City-based writer and editor. He has written for Time Out New York, Refinery29, New York Magazine’s Vulture blog, Furthermore from Equinox and more.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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