Health Hotline Magazine | November 2021

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NOVEMBER 2021 VOL. 52

ALL THE FIXINS YOU NEED FO A DELICIOUS HOLIDAY FEAST!

CHEC OUT OU

* RESERVE YOUR TURKEY TODAY! $5 Deposit Required

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LETTE Iselys F OM THE

CONTENTS 5 RECIPE ROASTED BRUSSELS SPROUTS & BUTTERNUT SQUASH

11

FEATURE ARTICLE HOW TO EAT FOR A BETTERMOOD

EARTH WATCH ORGANIC - GOOD FOR YOU AND THE PLANET 18

T H O V

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THINK WISELY 22

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31 RESERVE YOUR TURKEY THANKSGIVINGHOT DEALS 34 VITAMINS C &D THE DYNAMIC DUO TONEVER BEWITHOUT 38

May you wake us up gently, not in a rush of panic, tumbling into the kitchen already behind schedule. We want to open sleepy eyelids to the smell of freshly brewed co ee or perhaps a steaming cup of tea. We want to sit awhile, still cozy in our pj’s, reading the paper the old- fashioned way—pages tossed about as we search for the comics or sports. We might even want to watch cartoons, and a warm cinnamon roll wouldn’t hurt our feelings. When the beverage of choice has percolated our brain cells and our sides hurt from laughing at cartoons, when we feel in our bones that we’re the very brightest version of our holiday morning selves, may we then, and only then, head to the kitchen. May the prepping of the turkey, Tofurky, or perchance turducken go o without a hitch, or even better, be already completed by somebody else. (A mimosa would also be inspirational). May all the pieces of the menu come together more smoothly than our favorite puzzle, the table setting and décor never be more work than they are fun, and the guests, whether family, friends, or just the cat and the hound, be able to read our minds. And finally, when the big moment has arrived (yes, the dishes), may the conversation flow freely, the humor abundantly, and the controversy be no more significant than pumpkin versus apple. May the after-dinner bliss meander gracefully (as much as full stomachs can muster) into precisely the sequel we imagined, be it football, or games, or napping. May lounging space be plentiful, and may we each be the heroes of our food-coma-induced dreams. Happy Thanksgiving, everyone! We wish you a lovely one, filled with gratitude, food that’s good to the planet, more laughter than dishes (or at least equal parts), and plenty of pie.

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ORGANIC HEADQUARTERS ® FOR THE LOVE OF ORGANICS:

CRANBERRIES

By Charity Isely

UNANSWERED QUESTIONS FROM THE CRANBERRY BOG In Wisconsin and Massachusetts, the top two cranberry-producing states, thousands of red berries float in flooded beds waiting for harvest in the fall. The whimsical imagery invites many a road trip along Wisconsin's "Cranberry Highway" or to Cape Cod. However, this unusual harvest technique, using water to separate the berries from their vines, also raises the question of synthetic pesticide and fertilizer pollution in local waterways. Although a conclusive answer is hard to find, this much is true: farmers must release the water used in the cranberry harvest back into the environment. And several studies over the past decade indicate that it may carry a significant load of toxic agricultural chemicals with it. A 2014 VICE News article cites aWisconsin study finding that pesticide concentrations downstream from cranberry marshes were enough to cause “total mortality in two species of test organisms,” which has alarming real-world implications. In 2018, the Buzzards Bay Coalition inMassachusetts, citing data from theMassachusetts Estuaries Project, reported that cranberry bogs were responsible for an estimated 20 and 30 percent of nitrogen pollution in two of this cranberry- growing region’s rivers. An earlier report noted that where the density of bogs is highest, they could be accountable for up to 50 percent of nitrogen pollution, contributing to oxygen-deprived water where aquatic organisms cannot live. NO BEES = NO CRANBERRIES! Without bees to pollinate cranberries, every treasured family recipe featuring them vanishes. The fruit depends on the insect for survival, and although honeybees are an indispensable part of the equation, native bees like bumblebees are the most e cient cranberry pollinators. Yet, according to USDA tests, 56 percent of conventional cranberries had residue of the fungicide chlorothalonil, and studies show it may pose a severe threat to bumblebees. Researchers from the University They each made it with a twist: one with pineapple, the other added vanilla, and sometimes a dash of bourbon. Cranberry sauce, grandma’s special recipe—it was a tradition to be enjoyed once or twice a year, with the whole family gathered around the table. The deliciously unique flavor of each version is evocative of the woman herself, a memory that lives on with every subsequent rendering of the recipe. It’s e ortlessly nostalgic—the cranberry, a yearly reminder of holiday seasons past and present, but what impact does its journey to the festivities have on the planet?

of Wisconsin and subsequently Cornell University found evidence that chlorothalonil exposure has a range of negative impacts on native bumblebees. These include the “potential to severely impact their success in foraging,” and “being a strong predictor of pathogen prevalence in declining bumblebee species.” Meanwhile, as of May 2020, the European Union has banned chlorothalonil because of the DNA damaging potential of its breakdown chemicals and its adverse consequences to wildlife. A NUTRITIONAL GIFT Cranberries are one of the richest sources of polyphenols, a group of plant compounds with potent antioxidant properties, and they’re also a good source of vitamin C. Choose organic to maximize nutritional benefits. A 2014 meta- analysis, published in the British Journal of Nutrition , analyzing data frommore than 300 studies on the subject, found that organic crops outdo conventional in antioxidant content by 20 to 40 percent! So here’s to organic, to old and new traditions, and the memories that give them meaning, and to serving the season’s brightest berry with a twist. Happy Holidays!

Want to try one of these special family cranberry sauces for yourself? Hop over to naturalgrocers.com/recipe/margarets-awesome-cranberry-sauce to find the recipe for Margaret Isely’s beloved family recipe.

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Roasted Brussels Sprouts & Butternut Squash with Cranberries and Pecans SERVES: 6 | PREP T IME : 15 MI NUTES | COOK T IME : 30 MI NUTES | TOTAL T IME : 45 MI NUTES

Frozen Brussels sprouts and butternut squash make this recipe a breeze! Combined with cranberries and toasted pecans and tossed in a Dijon mustard vinaigrette, the layers of flavor in this good4u SM side will delight the taste buds. The delicious flavors, beautiful colors, and ease make this recipe a wonderful addition to your Thanksgiving feast, or as a simple side any night of the week!

Ingredients

Instructions

• 2 (10-ounce) packages frozen Natural Grocers ® Brand Organic Brussels Sprouts, thawed • 1 (10-ounce) package frozen butternut squash, thawed • 2 tablespoons coconut oil, divided Natural Grocers Brand Bulk ingredients: • ½ cup Pecans • ¼ cup Natural Cranberries Juice Sweetened • ¾ teaspoon Real Salt Vinaigrette • 1 teaspoon organic Dijon mustard • 1 tablespoon Natural Grocers Brand Organic Apple Cider Vinegar • 2 tablespoons Natural Grocers BrandOrganic Extra VirginOlive Oil • ¼ teaspoon Natural Grocers Brand Bulk Real Salt (or to taste)

Preheat oven to 450° F. Position the oven racks in the upper and lower thirds of the oven. While the oven preheats, make the vinaigrette. Combine the Dijon mustard, apple cider vinegar, olive oil, and salt in a small bowl and whisk until well combined. Set aside. Once theoven is preheated, place a large rimmedbaking sheet on the top rack for 3minutes. Note : There should be plenty of room for the sprouts to properly roast; if they are crowded, use two baking sheets and place themon the upper and lower racks. Remove the baking sheet(s) from the oven, place one tablespoon coconut oil in the center and use a spatula to spread it as it melts, coating the entire pan (if using two pans, evenly divide the tablespoon of oil between both). Add the Brussels sprouts to the pan and spread themout. Place on the top rack and roast for 10-15 minutes (check at 10minutes to prevent burning). Remove from the oven and stir/turn to ensure even cooking and place back in the oven for an additional 5 minutes. After 5 minutes, remove the pan again, add the remaining tablespoon of coconut oil to the center of the pan. Move the Brussels sprouts around the pan to spread the coconut oil as it melts. Add the butternut squash, spreading it out evenly. Place on the lower rack and bake for another 10 minutes. Note: If using two baking sheets, switch them from the top to bottom racks about halfway through cooking time. 1 2 3 4

While the vegetables roast, toast the pecans. Place a skillet on the stovetop over medium heat and add the pecans. Stir frequently until they are fragrant and one shade darker than they were. Watch carefully until done to prevent burning. Remove theBrussels sprouts and squash fromthe oven, drizzle the dressing over the top and toss to coat. Scatter the dried cranberries and toasted pecans evenly over the vegetables and season with salt; gently toss tomix. Transfer toa servingdishandservewhilehot. 6

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By Lindsay Wilson

“You are what you eat.”

Some variation of this phrase has been around since the 1800s and we’ve all heard it countless times, but there’s a reason for its longevity: it’s true! We know that diet plays a fundamental role in the health of our physical bodies—the nutrients from the foods we eat provide the very foundation of the structure and function of our bodies—and our brains are no di erent. Just as our bodies require good nutrition to stay healthy, so do our brains. A growing body of research shows that food plays a critical role in not just our physical health, but in our mental and emotional health too. The food we eat impacts many aspects of brain health and can either reduce or increase inflammation, oxidative damage, and neurotransmitter production. Nutrient-dense foods rich in vitamins, minerals, antioxidants, fiber, pre- and probiotics, and healthy fats are the foods that nourish our brains, while processed foods stripped of vitamins, minerals, and fiber and full of unhealthy refined vegetable oils, sugar, and artificial ingredients leave our brains starving, irritable, anxious, and sad.

Natural Grocers ® | 11

Feel-Good Foods An analysis of 21 studies published in 2017 in Psychiatry Research concluded that a diet rich in fruit, vegetables, whole grains, fish, olive oil, dairy, and antioxidants was associated with a decreased risk of depression, while a diet high in refined grains, sweets, processed meat, and low intakes of fruit and vegetables was associated with an increased risk of depression. One study found that people who eat a lot of junk food were 51 percent more likely to develop depression compared to those who rarely ate junk food. And studies that have compared traditional diets, such as the Mediterranean diet or traditional Japanese diet, to the standard American diet (high in sugar, trans fats, and processed grains, and woefully short on veggies) have found that the risk of depression is 25 to 35 percent lower in people who eat a more traditional diet. Go for the Gold! (And purple, red, orange, and green) Another phrase we’ve all heard a thousand times: Eat the rainbow! It’s hard to stress just how important fruit and veggies are for mental health, so I’ll let the research speak for itself. Studies investigating fruit and vegetable intake and depression risk have consistently found that lower intakes are related to a higher risk of depression. Two recent studies reported that higher dietary intake of antioxidants was associated with lower prevalence of depressive symptoms, and a study published earlier this year found that eating a diet rich in fruit and vegetables was associated with less stress across all age groups. The researchers wrote, “We found that people who have higher fruit and veggie intakes are less stressed than those with lower intakes, which suggests diet plays a key role in mental wellbeing.” Chronic inflammation and oxidative stress are both drivers of depression and other mood disorders, and fruit and vegetables are chock-full of antioxidants that reduce oxidative damage and inflammation. Fresh produce is also a wonderful source of fiber and prebiotics, which help maintain a healthy population of beneficial bacteria in the gut, and we know that gut health is directly related to mental health. For example, about 95 percent of our serotonin (a feel-good neurotransmitter) is produced in our guts and is strongly influenced by the types of bacteria there. Having a healthy gut makes you more resilient to mood disorders.

in life satisfaction and happiness equivalent to what an unemployed person feels after finding work. Another study from Germany found similar results, reporting that eating vegetables led to a higher level of happiness over time compared to junk foods. Among 14 di erent food categories, eating vegetables “contributed to the largest share Our brains are 60 percent fat, and they need fat to thrive. Indeed, research shows that low-fat diets significantly increase the risk of depression, irritability, and anger. For example, one long-term study that included more than 12,000 people assessed over a 10-year period found that women on a low-fat diet were 37 percent more likely to be depressed after one year than women who did not eat a low-fat diet. Another study included 20 people (10 men and 10 women between 20 and 37 years old) who ate a high-fat diet for one month and had their moods measured by researchers. Half the participants were then switched to a low-fat diet while the other half continued to eat a high-fat diet. After another month, the researchers measured mood again and found that the people on the low-fat diet had become significantly more angry, hostile, and of eating happiness.” Fat Is Where It’s At

depressed while those who remained on the high-fat diet were less hostile,

tense, and anxious (it is interesting to note that there were also no significant changes found in total or LDL cholesterol levels in the high-fat group).

Our brains need fat, but they need the right kinds of fats. The omega-3 fats EPA and DHA

There is also a simple joy to be found in eating fresh fruits and vegetables (organic, of course!). A recent Australian study found that people who previously ate almost no fresh produce who began to eat fruit and vegetables daily reported an increase

Among 14 different food categories, eating vegetables “contributed to the largest share of eating happiness."

12 | Health Hotline ®

trial, depression scores dropped on average by six points, from moderately depressed to mildly or minimally depressed. Anxiety scores also improved. Try 400 mg of magnesium daily. EPA & DHA. Scores of studies have shown that EPA and DHA reduce the risk of depression, anxiety, impulsivity, and aggressiveness. These fats help the transmission of neurotransmitters, reduce levels of the stress hormone cortisol, reduce inflammation, and have been found to be significantly lower in people with depression compared to those without depression. Cold-water fatty fish are the best food sources of these important omega-3s, which means most of us don’t consume enough. Try 2 to 4 grams of combined EPA and DHA in fish oils daily. Phosphatidylserine (PS) . This phospholipid (a type of fat) is critical for maintaining brain cell health, keeping our brain cell membranes strong and fluid, allowing them to communicate with ease. It also helps protect brain cells from the negative e ects of stress, helps repair damaged cell membranes, and modulates the HPA axis, blunting the body’s hormonal stress response. Clinical research has found that PS supplements reduce the cortisol response to both mental and physical stress and can improve mood, including helping symptoms of depression and anxiety. Try 300 mg of PS daily.

found in cold-water fatty fish like salmon, sardines, and tuna, and 100% grassfed beef and bison are particularly important for mental health and are backed by a large body of research showing their benefits in depression and other mood disorders. Saturated and monounsaturated fats are other types of healthy fats; look for them in coconut oil, dairy and butter from grass-fed animals, pasture- raised eggs, nuts and seeds, avocados, and olive oil. Say Good Riddance to Processed Food and Sugar Our bodies are intricate machines, with lots of working parts, so it makes sense that the better the fuel, the better the performance. Think of highly processed foods and sugar like dirty burning fuel—it clogs up and slows down the machinery. Research has shown that people who eat trans fats, even in small amounts, have an increased risk of depression (these types of chemically altered fats are commonly found in fast food, fried food, commercial baked goods, and many processed foods). The same goes for sugar, with research showing a correlation between sugar intake and increased risk of depression, ADHD symptoms, bipolar disorder, and aggressive behavior. Work on replacing processed and sugary foods and drinks in your diet with nutrient-dense foods, focusing on colorful fruits and vegetables and healthy fats. One easy way to do this is to minimize the number of meals you eat out and make more meals at home (naturalgrocers.com/recipes is full of healthy and delicious recipes to stoke your creativity in the kitchen). And if you occasionally enjoy a burger and fries or pizza, don’t sweat it! As long as you’re eating healthy most of the time, your brain can handle these occasional indulgences. Mood-Boosting Supplements Supplements can help fill in some of the nutritional gaps of a poor diet, but they are not a substitute for healthy eating; it’s important to work toward improving your diet, in addition to taking supportive nutritional supplements. When you are eating well, supplements can neurotransmitter production, a healthy stress response, and are necessary for normal central nervous system function. Low levels of thiamin (B1), folic acid, B6, and B12 have been implicated in an increased risk of depression. Sixty days of supplementation with a B-complex has been shown to significantly improve depression and anxiety symptoms and overall mental health in people with depression. Look for a high-potency B-complex. Magnesium. Known as a calming mineral, much of the population consumes inadequate amounts of magnesium, and mental and emotional stress quickly deplete levels. Sometimes called the original “chill pill,” magnesium plays important roles in the nervous system, including modulating the hypothalamic-pituitary-adrenal (HPA) axis, our central stress response system. A study published in 2017 found that supplementation with 248 mg of elemental magnesium for six weeks resulted in a “clinically significant” improvement in depression scores among 126 moderately depressed adults. The positive e ects were observed within two weeks. After the six-week go the extra mile to support your mental wellness. B-Complex. The B vitamins are involved in healthy

Big dietary changes can be challenging. For support and guidance on your journey to healthier eating, consider making an appointment with your local Natural Grocers ® Nutritional Health Coach (NHC).

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14 | Health Hotline ®

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Natural Grocers ® | 15

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16 | Health Hotline ®

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Natural Grocers ® | 17

Compiled and reprinted with the permission of The Organic Center (www.organic-center.org) 2021 has been a doozy, but no matter how much bad news we are bombarded with, there is always good news to be found. As we draw closer to the end of the year, we’d like to celebrate research published throughout the past year that highlights the benefits of organic food and agriculture. Research that continues to prove organic is always the best choice—for the health of you and your family, the economy, and the planet—and we think that’s something to celebrate! Good for You and the Planet! ORGANIC

livestock for weed and soil fertility management, and omitted all chemical inputs, while the conventional system managed weeds and pests with chemical sprays and used nitrogen fertilizer to manage soil nutrients. The researchers measured carbon dioxide (CO2), nitrous oxide (N2O), and methane gas (CH4) emissions throughout the five-year crop rotation. Cumulative CO2 and N2O fluxes and overall global warming potential were lower for the organic system. Importantly, there were no di erences for methane emissions between the two treatments, despite

Organic farming uses fewer pesticides, reduces dietary exposure on produce In contrast to conventional farming, organic farming relies more on natural processes than chemicals to manage and prevent pests and diseases. A new study published in the journal Agronomy shows that this di erence in management significantly reduces risks of dietary and environmental exposure to

toxic chemicals, and transitioning merely 1.2% of cropland used to grow fruits and vegetables to organic production is needed to make an impact on dietary exposure to harmful pesticides.

the organic system incorporating livestock. This research adds to the growing body of science that shows that organic production can be an important solution for climate change mitigation. Long-term organic management reduces soil-borne diseases and increases crop production

Higher cognitive function is linked to eating organic food as a child Brain development and cognition is influenced by environmental factors and the most formative time occurs before birth and during childhood. A unique study recently published in the journal Environmental Pollution found that organic food intake during childhood was associated with higher cognitive function. The

A recent study published in the journal Biologia adds to the growing body of evidence showing organic farming improves microbial conditions in the soil that, in turn, increases disease control and crop yield. This study compared microbiomes in agricultural soil under ten years

study examined 1,298 mother-child pairs and the children were ages 6–11 years old. Overall, the study found a strong connection between childhood food sources and cognitive function, where organic food intake was linked with higher fluid intelligence and higher working memory. Greenhouse gas emissions lower in organic wheat production than conventional A study published in Soil Science Society of America Journal shows that organic farming emits fewer greenhouse gases and has lower global warming potential than conventional farming. The study system consisted of winter wheat under a five-year rotation with leguminous crops including alfalfa and lentils. The organic system incorporated

of organic management versus conventional management. The researchers found that the use of a combination of organic soil amendments, vermicompost, and manure improved soil fertility and carbon sequestration. Organic soils also exhibited more beneficial microbes that convert nitrogen and phosphorus into forms more easily utilized by plants. This increases nutrient uptake e ciency, which can enhance plant health and productivity. While a wide range of pathogen bacteria that cause soil-borne diseases was found in the conventional soil samples, these pathogens were completely absent in the organic soil samples. These results suggest that long-term organic management not only increases soil fertility, nutrient uptake, and carbon sequestration, it also reduces the risk of plant diseases by altering the diversity of the microbiome in ways that increases beneficial microorganisms.

18 | Health Hotline ®

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BOOKS Sally Fallon Morell is the author of the Nourishing Traditions® series which has changed the conversation about what constitutes a healthy diet. These well-researched, thought- provoking guides to traditional foods contain a startling message: animal fats and cholesterol are not villains but vital factors in the diet. Sally Fallon Morell

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This program shows how to support brains by focusing on bodies first with a six-week plan to gain an UltraMind that is highly focused, able to pay attention at will, and has a strong memory.

Provides all the recipes you need to transform meat-based holiday staples into satisfying vegan options. Includes 60 recipes for exciting appetizers, entrees, and sides to replace all the old meat-heavy, dairy-filled fare to enjoy the holiday spirit and time of year.

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20 | Health Hotline ®

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Natural Grocers ® | 21

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OFFERS VALID OCTOBER 29 TO NOVEMBER 27, 2021

THAN SGIVING THIN WISELY IT’S A FO EVE Y DIET Are you dreading holiday grocery shopping? e ax—your local Natural Grocers ® makes it painless. We have everything you need to cater your Thanksgiving menu to any diet—keto, paleo, vegan, gluten free, or traditional—our shelves are packed with delicious, convenient, Always Affordable SM selections. And, here’s the piece that truly makes shopping with us less of a headache than other stores—we ONLY carry food made with ingredients that prioritize your health and a lighter environmental footprint. So, ThinkWisely about your holiday grocery shopping this year—when you get everything at Natural Grocers, it’s almost as effortless as the post-Thanksgiving dinner nap.

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Immacu ate ® Baking— deliciously simple

Thanksgiving morning can be stressful, OR it can begin with Immacu ate ® Baking Organic Cinnamon Rolls. A love of folk art and mastery of dough meet in a p ace where whimsy and convenience can share a cuppa tea alongside freshly baked treats that taste homemade but weren’t. Start Thanksgiving the deliciously easy way!

22 | Health Hotline ®

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