The ruffly-looking maitake translates as “dancing mushroom” in Japanese. Eaten for more than 3,000 years, maitakes were an alternative currency in Japan, worth their weight in silver. Since they often grow to 50 pounds, it’s said that people danced for joy when they found maitakes. Maitakes go by other names too, and one of my favorites is “hen of the woods,” because it tastes a little like chicken.

In Japan, maitakes are one of the medicinal mushrooms (like shiitakes and reishis) used to promote wellness and vitality. Grown also in the US and North America, maitakes are said to strengthen the immune system, regulate blood pressure, balance insulin levels and cholesterol, and help us lose weight. I love their rich flavor and meaty texture.  Here, the asparagus are a harbinger of spring!

Serves 4

Gently warm the EVOO in a large skillet. Add garlic and mushrooms along with herbs and pepper and salt. The flame will be medium. Stir once or twice, then let mushrooms cook undisturbed for 5 minutes. The edges will start to brown. Add asparagus pieces (or other veggies) and let mixture cook, uncovered, over the same heat for another 5 minutes. Then stir in the beans. Let mixture simmer (still uncovered) another 5 minutes. Mix in lemon juice and serve garnished with scallions.

*This is fine with ¼ C EVOO, but I used ½ C for entertaining because it makes this sauté decadent.

**Maitakes aren’t cheap, but they’re so extraordinary that I like to use a loosely filled cup per person. You can substitute other mushrooms for some of the maitakes, or use more beans and fewer ‘shrooms.

Seems like you can’t turn on the teevee these days without someone touting a tiny, easy-to-swallow capsule of krill oil which will supposedly does everything fish oil does, and more. But – and I know this may come as a shock to some of you – some of the advertising on teevee can be a bit misleading, putting clever catch-phrases before facts, hype before substance.

This is something I’ve learned watching the presidential primaries.

ANYWAYS, let’s get down to it: krill vs. fish: what’s the difference? (Oh, and in case you wondering, krill are tiny, Antarctic, shrimp-like creatures). Both fish oil and krill oil contain compounds called “omega-3s,” short for “omega-3 fatty acids” (which may sound like a futuristic marketing term, but is in fact chemistry nomenclature to describe the structure of the molecule).

When we’re dealing with a food supplement, it’s almost always a mistake to refer to something as “the” active constituent. There’s more to an orange than vitamin C; there’s more to milk than calcium; there’s more to Echinacea than echinosides. Etc. Fish oil, however, is the exception to the rule: pretty much every one of the wonderful things fish oil does can be attributed solely to omega-3s[1].

Like fish oil, krill also contains omega-3s. In fact it contains the same omega-3s, in the same proportion, as fish oil. So when we compare fish oil to krill oil, we need to look at two things: the omega-3s, and this “other stuff.”

The fats in fish oil, like almost all dietary fats, are packaged into molecules called triglycerides[2]. These fish triglycerides contain a good amount of omega-3s (of course), but also other fats that aren’t really important. Most fish oil manufacturers try to concentrate the omega-3s. First they disassemble the triglyceride molecules, concentrate the omega-3s, then reassemble the triglycerides with the higher concentration of omega-3s. This can increase the omega-3 content from a baseline of 30% to a standard of 50%, sometimes much higher.

A newer method used by some manufacturers is to reassemble the omega-3s into a different molecule called an ethyl ester. Omega-3s in ethyl ester form are more tightly compacted, meaning you can fit more omega-3s in a pill. They also may absorb better. Or they may absorb worse. The research here is conflicting, and, at least to me, confusing. For the time being, it feels safe to say that both triglyceride and ethyl ester omega-3s are reasonably effective and absorbable.

Krill omega-3s come packaged in a third form: phospholipids. Phospholipids are actually less compact than either ethyl esters or triglycerides – you can fit less omega-3s in the same volume – but they make up for this by being much better-absorbing[3]. They absorb better from the gut into the blood, and seem to be better at getting from the blood into the brain, and the cells themselves.

How much better-absorbing? So far, there has been only one study directly comparing fish-derived omega-3s in both triglyceride and ethyl ester forms with a similar dose of krill omega-3s. The trial was, unfortunately, very small, and the results varied so much from person to person that the averages were considered statistically inconclusive. Also, the study looked at absorption over 72 hours after a single dose, while omega-3s supplements are almost always intended for long-term use. However, the numbers appeared to suggest that krill oil was a superior delivery system for omega-3s, between 30% and 60% better.

However, because phospholipids omega-3s are so much less compact than other forms, krill users needed to take 14 capsules a day, vs. just 4 of the fish oil.

Another study compared triglyceride fish oil to krill oil, and found that both raised blood levels equally, even though the dose of krill omega-3s was about a third less than the fish omega-3s. But, again, pill count was an issue: the krill group had to take twice as many pills.

So far, the discussion has focused entirely on omega-3 content and delivery. However, there’s more to krill oil than omega-3s. Phospholipids themselves have value independent of their fatty acid content, primarily as crucial components of cell membranes. In fact, our store sells some phospholipids as health supplements. Phosphatidyl choline (the primary active ingredient in lecithin) is of value to fat metabolism (cholesterol, fat digestion, fatty liver), and possibly to the brain and eyes as well. Phosphatidyl serine is of great value to the brain in terms of acuity, memory, and helping regulate the production of stress hormones. Krill contains versions of both these molecules, and many related ones. You’re probably going to get less in krill oil than a standard therapeutic dose. But there’s enough to at least be relevant. And bear in mind, krill oil isn’t just a supplement that gives you omega-3s and phospholipids next to each other in the same pill, but the two compounds joined together in the same molecule. This may help carry the omega-3s directly into the cell membrane, where we want them.

Krill also contains a small but significant amount of a compound called astaxanthin. Astaxanthin is a bright red, fat-soluble antioxidant, structurally similar to beta-carotene, lutein and lycopene. This strong antioxidant works as a natural preservative for the krill oil itself. It also has value of its own as a protective nutrient.

So far we’ve focused on absorption and theory. But what does krill oil actually do for us? To being with, it seems safe to say that krill oil will do roughly whatever fish oil does.

There have only been a few studies where krill oil is examined in actual people to see what it actually does. Certainly many, many fewer than the number of studies using fish oil. The three areas with research today are PMS, arthritis, and hyperlipidemia (high cholesterol and blood triglycerides).

In the study with PMS, patients were instructed to take 2 grams of krill oil or fish oil daily for a month. For the next two months, they were to take 2 grams a day just for the two weeks around their periods. The fish oil was in triglyceride form, and not especially concentrated (30% omega-3s).

In terms of digestive symptoms (weight gain, bloating, abdominal pain), both fish and krill oil showed slight benefit, about equal to each other. In terms of emotional symptoms (stress, irritability, and depression), and other physical symptoms (joint pain, breast tenderness), krill oil showed a clear and significant advantage over fish oil. Nobody’s symptoms completely disappeared, but the improvements were clinically significant.

This is important not just for PMS. It implies krill oil is generally well-absorbing and effective for mental and emotional health, and joint pain.

In the study with arthritis, krill oil was compared to placebo and found to be very effective, at a low dose, after only two weeks. I mean, wow – one small pill a day! However, I’m a little suspicious of these results. Not only did the krill group get better, but the placebo group got worse – much worse – in just a couple of weeks. This is odd. You normally don’t expect arthritis to get that bad, that quickly. Looking more deeply at the trial, there are some other red flags that I won’t get into for fear of slandering anyone (and because I’m not sure what they mean), but let’s just say it looks a little sketchy… So, research on arthritis, for me, is still a big question mark.

The real standout trial – the one that got my attention, and is going to start me recommending krill oil to people – was in hyperlipidemia. 120 patients were randomized to receive one of two different doses of krill oil, a standard-low dose of fish oil (3 grams/day; 30% omega-3s), or placebo, daily for 3 months. At the end of the three months, the fish oil group saw a 6% reduction in their total cholesterol, a 4.5 % drop in their HDL (“bad cholesterol”), and a 3% drop in their triglycerides. Their LDL (“good cholesterol”)rose a little more than 4%.  Compared to fish oil, the results with krill oil were dramatically and decisively more impressive. In the group receiving the highest levels of krill oil (3 grams/day), total cholesterol dropped almost 18%, LDL dropped 39%, and blood triglycerides dropped 26.5%. Meanwhile HDL rose a staggering 59.6%. If further research confirms these numbers, or even anything close to them, this is tremendous…

In comparing krill to fish, finally, there’s the issue of Larger Health – environmental and planetary. Concerns have been raised that by harvesting krill, we’re stripping the planet of a foundational link in the food chain. This is a legitimate concern. But current harvesting appears to make almost no dent in the global biomass. And krill for human consumption currently accounts for less than 1% of the harvest – the bulk goes into pet food and livestock feed. As krill oil continues to grow in popularity, this may change. But right now, I’m more worried about the sustainability of fish oil, at least from unethical suppliers.

So, we return to the question: krill or fish? On a per-pill basis, krill appears to be the hands-down winner. You simply need to take less of it to achieve the desired effect. On a per-dollar basis, however, it isn’t so clear-cut. You can buy so much more fish oil for the same money… No amount of fish oil, however, has put up the numbers in that one study with hyperlipemia, at least not that I’ve seen.

When people ask me for an oil to protect the heart and vascular system, I’m going to recommend krill. Also, for those people who really don’t want to take that third or fourth pill.

For the rest, for the time being at least, I’m sticking with the fish. There’s simply too much research behind fish for me to jump onto this new bandwagon on the basis of a handful of trials.

And personally? I’m still going to take my fish oil (Carlson brand, which I’ve remained loyal to for the last decade). But I’m going to start supplementing it with 1,000 mg of krill oil a day. I’m not sure what it’s going to do for me, but omega-3s are so important, I’m willing to hedge my bets.

Did you know that lentils are composed of 26% protein, one of the highest level of protein from any plant-based food after soybeans and hemp? Lentils are eaten in many countries daily, sometimes spooned over rice.

Serves 8

This recipe follows my characteristically simple formula for soup: throw everything in a pot, bring to a boil, lower heat to lowest, cover pot and simmer. In this case, simmer the soup for about two hours. Perfect to make on a Sunday morning when you’re reading the newspaper. Fold in chopped greens the last 5-10 minutes of cooking. Give a good stir and serve that later that day or the next.

*Depending upon your pot, you may need to add more water. I cooked mine in a pot whose lid didn’t fit tightly, and the water steamed out, so I had to add two more cups of water as the soup simmered. I’ll use a different pot next time, but in case your pot is like mine…Feel free to make this soup non-veggie by simmering with a ham bone, but I like it just as it is!

Now that some of us are “all grown up,” it’s easy to forget how bad acne was, how miserable, how awful, how flat-out tragic every pimple and blemish could be. But they were, and for the next generation, they are. Research now shows that even moderate acne is associated with levels of anxiety and depression normally seen in chronic, debilitating illness. Let’s take acne seriously!

So what is this scourge, exactly?

Your skin has thousands upon thousands of pores. Inside these pores are sebaceous glands that produce an oily substance called sebum, which helps keep the skin moist and protected. We get acne when the pores get clogged, the sebum can’t get out, and the whole thing swells up like a balloon ready to burst. (Testosterone, produced by both males and females, increases sebum production, which is why teenagers with those mythical “raging hormones” are usually the hardest hit). On top of that, clogged pores make an ideal home for the bacterium Propionibacterium acnes, which colonizes the pimple and causes the area to become inflamed. (All of us have P. acnes on our skins, but we don’t all have acne. The bacterium isn’t the problem so much as conditions which allow it to overgrow). The immune system, in turn, can respond to the infection and inflame the area further.

So, what to do?

Diet: Conventional wisdom says you are what you eat, and certainly nobody wants a face like a greasy, extra-cheesy, “meat lover’s” pizza. So folk wisdom says acne sufferers ought to eat a low fat diet. Research doesn’t necessarily agree. True, a number of studies have found a weak link between total fat intake and severity of acne. However, a number of other studies have found no link at all.

Unfortunately, none of the studies I’ve seen have explored different types of fat. What would we see if we separated the consumption of healthy fats from that of greasy fats? While we don’t actually know, I choose to believe that French fries, margarine, and aerosol cheese make acne worse; while avocados, wild salmon, and walnuts make it better.

Where the research is clear is in terms of dairy. There’s a growing body of solid evidence that dairy makes acne worse. Here as well, it’s tempting to wonder if we might distinguish between “healthy” and “unhealthy” dairy – raw, grass-fed milk vs. processed, industrially-raised and -processed greasy-cheeze. Unfortunately, however, it appears as though the issue is with dairy itself, not how the cow is raised or the milk is processed. Low fat, high fat, it doesn’t matter… An occasional glass of milk or slice of pizza won’t be the end of the world, but, generally, dairy should be minimized.

It also appears that high-glycemic foods make acne worse. High-glycemic foods are those that spike blood sugar, so basically foods high in refined starches and sugars, as well as fruit juices. So think lots of pasta, white rice, potatoes, white bread, cookies, cakes… And soda, of course. Soda is a killer.

Foods that are good for acne? Again, I can’t cite solid, definitive research, so let me just rattle off some opinions. Eat a diet rich in whole plant foods. Here “whole” means whole grain as opposed to refined. And to take it even further, intact vs. ground down into flour. And follow Michael Pollan’s maxim of eating “more leaves than seeds.”

Foods that should be especially helpful are those that are cleansing or nourishing to the liver. Think radishes (including daikon and horseradish, even wasabi), as well as burdock root, turmeric, artichoke, and fresh Mediterranean leaf herbs like basil, oregano, and thyme. Garlic and onions should be used liberally. A dish of steamed greens with olive oil, lemon juice, and garlic is a simple cleanser as well, and delicious.

Supplements: There’s a lot out there, but the big two for me are zinc and liver cleansing herbs.

Zinc helps the immune system fight off bacteria, is needed to process fats and oils in the body, and helps process testosterone. 13- and 14-year-olds have the lowest zinc levels of any age group, and acne sufferers are even worse off, with less zinc in their blood, hair, nails, and skin compared to others their own age. When you see this, and then remember how important zinc is for normal growth, wound healing, brain chemistry, and liver health, you’d probably want to take zinc acne or not.

And zinc should help acne, too, although, depending on how you look at the research, this is still controversial. On one hand, there are quite a few studies which show zinc to be just as effective as antibiotics in treating acne, with fewer side effects. But on the other hand, there are studies which show zinc not to be effective at all. Why the discrepancy? Well, earlier studies used poorly-absorbed zinc sulfate and showed little or no effect. More recent studies, however, have had much better results using the better-absorbed zinc gluconate or effervescent zinc sulfate (which chemically reacts in the fizzy drink to form zinc citrate and tartrate). Even better absorbed are zinc picolinate and zinc monomethionine (“Optizinc”).

I’d take 30 mg of zinc, twice a day. Zinc makes some people nauseous on an empty stomach, so take it with food. Also, zinc can displace copper from the system. If you drink tap water, which is copper-rich, you probably have copper to spare. Still, you might want to take a zinc-copper combo, just to be safe. Most people will notice a reduction in symptoms within two weeks.

Liver-cleansing herbs can also be a big boost for acne sufferers, and they work well together with zinc. Anything supportive of the liver should be helpful here, but what you’re really seeking out are the herbs that increase the production and flow of bile. Look for herbs like yellowdock and burdock, dandelion root, boldo, artichoke leaf, celandine and Oregon grape root. Planetary Herbals makes a nice combo product called Yellowdock Skin Cleanse. Rainbow Light’s Active Teen Multi is a good all-around multivitamin with a decent dose of live-cleansing herbs thrown in. Be aware that these can make acne a little worse for a week or two, before making it better.

Finally, vitamin B6 can help acne. A study dating back to 1942(!) gave B6 to 37 acne sufferers, and a placebo to 35. The B6 users started on 25 mg twice daily, but went up to 50 mg 5 times daily if the lower doses weren’t working. 24.3% of the B6 users showed “complete clearing” and 51.5% showed “definite improvement”; versus 0% and 20% respectively in the placebo group. B6 helps balance hormones levels, therefore it might be especially useful for women whose acne flares with monthly cycles.

Bodycare: keeping your face clean can be a big help. The problem is soaping, soaping, and soaping some more can leave your face dry, irritated, and flaky. Here, it’s especially important to use a non-soap cleanser. Cindy, who runs our bodycare department, recommends Himalaya Neem & Turmeric Face Wash, a gentle non-soap cleanser. Turmeric is a clarifying anti-inflammatory. Neem is a mild but effective antibacterial. She also speaks very highly of the MyChelle Clear Skin series, with sulfur and zinc, to unclog pores and calm blemishes. They have everything from cleansing pads to spot treatments.

While we’re on the subject of topical zinc, I should mention one of the best ways to get zinc on your face: diaper rash cream. The German company Weleda makes a Calendula Diaper Care which has been a store favorite for over 20 years (my grandmother, Beatrice Stark, never left home without it, and my mother carries on the tradition). Strange to think we’ve been around so long that we’re now selling the same product to teenagers that we did to their parents years ago…

Each week we give away a $50 gift certificate to our store.  Enter weekly when you come in.  We draw a name Saturday morning and call you if you’re the lucky winner.  Then we start anew with a clean “bucket” for the following week.  Why are we doing this?  Because we like seeing you come through our doors.  Winners since last newsletter are Jackie Amirhor, Larry Shephard, Rosemary Lloyd and Peggy Liversidge. Will you be next?

A cup of cooked lentils (very filling!) is only a little over 200 calories. The lovely fiber (in addition to the protein) in lentils helps with New Year’s resolutions to take off those few pounds. In other words, lentils fill you up, not out. This soup fills you up (and not out) even more with the veggies and liquid. For vegetarians, it’s interesting to know that a cup of cooked lentils provides 60% of the daily quota for iron.

Serves 6-8

In a large soup kettle, gently warm the oil. Sauté onion, celery and garlic in the oil for 5 minutes, stirring occasionally. Add lentils, water, strained tomatoes (this is more like a lush juice), carrots and herbs to pot. Bring soup to a boil, cover pot, lower heat and simmer for 30 minutes. Then add salt, Spike, greens and peas. Simmer an additional 10 minutes. Serve as is for a meal that will energize. Of course you can cut in left-over chicken or meat, or cut in a sausage for those last 10 minutes of simmering time too.

Jim’s Better-Than Traditional  English Christmas Pudding

Why was I struggling to find something that uses whole sesame tahini?  Whole sesame tahini is a nut butter made from the entire brown seed.  This is important.  As the sign in our store says, the whole seed has the outer hull too, and it’s the hulls that are mineral-rich.  It’s the hulls that have the lignans (the fiber).  To compare: two tablespoons of white (hulled) sesame seeds and tahini have only about 2% of our daily calcium requirement.  No magnesium.  No fiber.  Two tablespoons Linn’s whole sesame tahini yields 28% of our daily requirement for calcium, and 36% of our daily requirement for magnesium. And 4 grams of nutrient-rich sesame fiber.

So for a season that is busy, these are easy to make.  Not much muss.  A nutritional wallop.  Good for all ages!

Makes about 24 balls

Combine all ingredients in a mixing bowl.  Yes, it will be tough going for a few minutes.  I like to use a wooden spoon.  Pinch off 1-inch pieces of “dough” and roll in hands.  Place in a single layer on a plate.  You can serve right away or refrigerate for another time.  The flavors marry if you let the truffles rest a couple of hours.

Note: Sometimes the weather makes this mixture a little more moist.  If that happens and your dough is too sticky, simply add more almond meal or hemp seeds.  If you don’t want to use one ingredient like hemp seeds, use more of another dry ingredient instead.

* Don’t skip the cacao nibs. They give a delightful, gourmet crunch.  You will love them in the truffles even if you don’t love them out of the bag.