Nutrition

Skin nutrition

BY CHARLYN FARGO Creators Syndicate

Can what you eat really improve million cells per inch of skin. your skin? Our skin is the body’s first line of

Absolutely. And despite the markdefense, a barrier that blocks other eting, it’s much better to feed our organs from environmental hazards. skin from the inside (from food) And like all organs, the skin needs than to slather on moisturizers and nutrients to stay strong and do its peels with the same nutrients. job.

Think about this: We have 19 There is no single nutrient that

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can maintain healthy skin. We need a balanced diet composed of a colorful variety of fruits and vegetables, lean meats, olive oil, nuts and seeds. All are important for skin health.

Start with vitamin A. The beta carotene in vitamin A plays an important role in repairing skin tissue and replacing cells that contribute to the structure of the skin. It can help prevent dry, rough skin, a sign of deficiency.

Choose foods that are orange and red – cantaloupe, carrots, pumpkin, squash, sweet potato, tomatoes and red bell peppers.

Add vitamin E. It absorbs energy from ultraviolet light and helps prevent sun damage. It also helps with inflammation in the skin.

Snack on almonds, asparagus, avocado, greens, mango, peanuts, pumpkin and spinach.

Vitamin C can also help your skin health. It’s a powerful antioxidant that protects skin cells by warding off free radicals from UV rays. It’s needed for collagen synthesis wound healing.

The best sources are berries,

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Brussels sprouts, grapefruit, green and red bell pepper, strawberries and oranges.

For those fine lines and wrinkles, think collagen, a type of protein that makes up to 80% of the skin. Protein-rich foods encourage collagen production.

Good sources of protein are beans, beef, bone broth, chickpeas, eggs, Greek yogurt, legumes, nuts, poultry and seafood.

If your skin is flaky or dry, you may be dehydrated. Drinking more water helps keep your skin healthy. Healthy adults need at least eight glasses a day, perhaps more.

Omega-3 fatty acids are critical for maintaining skin function, especially in the top outer layer of skin. Omega-3s can also protect against sun-damaged skin and aging.

Good sources are chia seeds, flaxseeds, salmon, tuna, fortified eggs and walnuts.

The key for healthy skin is to eat a colorful diet – lots of fruits and vegetables, lean protein, whole grains and water.

Q and A

Q: Which is a better choice for my health, raw nuts or roasted?

A: It’s a toss-up. Some nut proponents say raw are healthier than roasted, and some say the opposite. There are pros and cons to each. Either can be a good choice, as long as they aren’t covered in salt or chocolate. The difference in vitamin and mineral content between oil-roasted, dryroasted and raw is inconsequential, according to the U.S. Department of Agriculture food database. On the con side, raw nuts may have higher amounts of compounds that block the body from absorbing nutrients such as calcium and iron. More concerning is that raw nuts have caused outbreaks of food poisoning due to salmonella bacteria, and peanuts can harbor fungi that produce disease-causing compounds called aflatoxins. Roasting reduces levels of aflatoxins. The bottom line is that nuts are a source of heart-healthy unsaturated fats, as well as fiber, vitamin E and magnesium. If you eat nuts instead of chips, pretzels or crackers, it’s a healthy choice. CURRIED GRILLED SWEET POTATO

WEDGES WITH PEANUT SAUCE 2 1/2 pounds sweet potatoes, cut into wedges 2 tablespoons extra-virgin olive oil 1 tablespoon curry powder 2 teaspoon ground cumin 1/2 teaspoon salt, divided 1/4 teaspoon ground pepper 1/2 cup coconut milk 1/2 cup smooth peanut butter 2 tablespoon lime juice 2 tablespoons water 1 tablespoon tamari or soy sauce 2 teaspoons chili-garlic sauce 2 teaspoons pure maple syrup

Chopped fresh cilantro for garnish

Preheat grill to medium. Toss sweet potatoes with oil. Sprinkle with curry powder, cumin, 1/4 teaspoon salt and pepper, and toss to combine. Oil the grill rack. Turn off one burner. Grill the sweet potatoes on the hot side, flipping occasionally, until slightly charred, about 10 minutes. Move them to indirect heat and continue cooking. Flip them occasionally, until tender, 8 to 10 minutes more. Transfer to a serving platter, and sprinkle with the remaining 1/4 teaspoon salt. Meanwhile, whisk coconut milk, peanut butter, lime juice, water, tamari (or soy sauce), chili-garlic sauce and maple syrup in a medium bowl. Serve the potatoes with the sauce, and top with cilantro. Serves 8 (1 cup sweet potatoes and 2 tablespoons sauce). Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. Contact her at charfarg@aol. com.

Ben Hugus: Ursa Minor Brewing

Q: What triggered your interest in beer and brewing? Did you begin as a homebrewer? If so, how long ago?

A: My fascination with yeast and fermentation started back in my college days. I was studying biology and chemistry and started doing “at home” experiments with fermentation. My experiments were rudimentary at first, and slowly began to become more refined as I realized I could make a drinkable product to share with friends!

My passion for craft beer and the craft beer business is rooted in both beer and in people. Beer has an amazing ability to bring people together for authentic conversations, arguments and genuine connection. Many of the best conversations in history have been had over a cold pint. It is my belief that beer is a medium to bring people together, the better the product, the better the conversations to be had.

Q: What beer have you brewed for the public are you most proud of, and why?

A: I’m proud of all of our beers, but if I had to choose one it would be Big Bad John, a huge triple IPA brewed in honor of my late father. My family came together after his funeral to brew this beer together that embodied his huge positive and magnetic personality. We only brew it once per year at our anniversary in honor of his influence on our little brewery. We designed our taproom to hold up to one of Big Bad John’s memorable backyard get togethers with friends.

Q: What is your go-to beer? (It doesn’t have to be one of your own).

A: My “go-to” beer is our stand-by IPA, Bear Hop IPA. It is an American IPA with a clean, crisp hop flavor with sharp notes of mandarin oranges. It just never gets old for me!

Q: Is working at a brewery different than what you thought it would be?

A: There are many things that are different, but all in good ways. Owning and operating a brewery is a tough business. It is highly competitive, requires huge time commitments,

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and is insanely capital intensive, but I love every minute of it. I have been able to meet my neighbors on a level that I never thought possible and I’m afforded the increasingly rare opportunity to share products we make with our own hands with my friends. Beer is an amazing thing, in so many ways, and every day I am granted the opportunity of learning something new.

I cannot get enough. Craft beer is an amazing business that I hope I can do for many years to come.

Q: Are you able to locally source material for Ursa Minor beers?

A: Using locally sourced ingredients is one of the pillars we founded Ursa Minor Brewing on and we do our absolute best to source locally wherever possible. We source everything we can locally not for marketing reasons, but because because we believe we get better raw goods locally. Local ingredients do not need to travel as far and are usually fresher. A couple examples of the local ingredients we have committed to are our meat and our grain.

We almost exclusively use Yker Acres meat for our pizzas. Their farm is only 15 minutes down the road and we are able to actually shake the farmers hand every week (well, not during COVID-19 times, instead we bump elbows now). It is important to see how their farm grows and changes over the seasons and we adapt along with them.

Another example is our malt. We source almost 100% of our malt from Maltwerks located in Detroit Lakes, Minn. These grains are grown on Minnesota farms and carefully malted before being delivered to our brewery to be turned into sweet, sweet beer. Malt is a hugely underappreciated ingredient in beer and plays a large role in the overall flavor makeup of each beer. We are proud to use these locally grown malts because we like supporting our neighbors.

Q: How large of a team do you work with at the brewery?

A: Our team is currently at 23 employees! We are an employee first company and have proudly offered health insurance to employees from day one of operation two years ago. Our brewery is built by the team that surrounds us and the amazing beer is a direct result of the amazing people that work at Ursa Minor Brewing.

Q: Is there a beer on your to-do list that we can look forward to?

A: We have so many beers in the works at any given time, I’m excited about all of them! Our team is always cooking up new stuff.

One beer I am very excited to see again is Agate Hunter which will be coming out again sometime near the end of August.

Q: Anything else you want readers to know about being a brewer?

A: Brewing is physically and mentally tough work, especially at our small scale. We work so hard every day and toil over each batch because we are passionate about our craft. It is amazing working every day with incredible people to produce amazing brews.

Q: Has the pandemic changed the way you do things at the brewery, such as concentrating on flagship beers rather than brewing specialty beers?

A: We have not changed our brewing philosophy at all. We have always prided ourselves in balancing the need to continuity in brands as well as the need for innovation and pushing of limits. We brew ol’ classics like traditional German Pilsners and put them on tap next to extremely “out-there” beers like Blackberry, Cardamom, Vanilla, Lactose Sours. Our system is small so we can continue to push limits of what beer can be; its size affords us the ability to experiment extensively and often.

We have refocused ourselves on our staff and our ability to give all employees at Ursa Minor Brewing live able and dependable wages. This has no doubt been a stressful time for all people. We are simply trying to do what is right by each other and our neighbors.

Raise a lemon-infused toast

Tart and tangy, lemon-based flavors are hard to pass up. Citrus can help cleanse the palate between courses, but it also can be a refreshing component in beverages.

Anyone who has enjoyed a tall glass of lemonade on a warm day understands how thirst-quenching it can be.

Limoncello is a lemon liqueur mainly produced in Southern Italy, particularly in the region around the Gulf of Naples.

Limoncello is made from the zest of lemons, which is then steeped in alcohol, like vodka. The lemoninfused liqueur also is mixed with a sugar syrup.

While Limoncello can be sipped on ice all on its own or poured over ice cream as a delicious syrup, it is equally at home in this recipe for Creamy Limoncello Shooters from Small Sweet Treats (Gibbs Smith) by Marguerite Marceau Henderson.

Creamy Limoncello Shooters

Serves 1 2 tablespoons chilled Limoncello (Italian lemon liqueur) 2 tablespoons heavy cream 1⁄4 teaspoon grated lime zest

Place the Limoncello in a chilled shooter glass. Top with cream and the lime zest.

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