March 22 is We Love Broccoli Day!

We Love Broccoli here at the Food as Medicine Institute, so we’re celebrating this day with a post by first-year Master of Science in Nutrition student Laura Jarrell in which she shares how to Boost your broccoli!

Boost your broccoli!

by Laura Jarrell, NUNM Master of Science in Nutrition student

Broccoli, a brassica vegetable, is a rich source of compounds called glucosinolates, including glucoraphanin. Myrosinase, an enzyme present in broccoli, activates glucoraphanin to an isothiocyanate called sulforaphane. Sulforaphane supports the human body in a number of health-promoting ways. It’s an antioxidant, promotes detoxification (by inhibiting phase I and inducing phase II), has anti-cancer properties, is anti-apoptotic, improves bone health, and supports general gut and cardiovascular health. Sulforaphane’s anti-inflammatory effects in the brain have been shown to improve verbal communication and social interaction markers in those with autism (1), and to treat neurodegenerative diseases such as Alzheimer’s disease, Parkinson’s disease, and multiple sclerosis (2). These significant benefits are great news for Americans, who on the whole really love broccoli!

Back to myrosinase though, since that’s needed to make these properties bioavailable. The enzyme is released from broccoli plant tissues to perform its alchemy when those tissues are disturbed in some way – being sliced, bitten, chewed, or broken all qualify. However, heat destroys myrosinase and significantly reduces the quantity of glucosinolates available, so those who consume cooked broccoli may not be absorbing as much sulforaphane as they might if it were uncooked (1). Although one could say any broccoli is better than no broccoli, consuming raw broccoli leads to faster absorption, higher bioavailability, and higher absorption of sulforaphane compared to cooked broccoli (3).

Although broccoli is an undeniably popular vegetable, I bet it’s more commonly consumed in a cooked form (blanched, microwaved, steamed, roasted, etc.) as opposed to raw. The rough texture and bitterness of broccoli (as well as other brassica vegetables) don’t necessarily make it an easy vegetable to consume uncooked, and even learning about the potential health benefits of raw vs. cooked is not likely to change that. However, I learned in a Healing Foods class lecture about slicing broccoli and letting it sit on the cutting board for a few minutes to let the myrosinase do some of its enzymatic work, and found that this is a really simple way to potentially improve the bioavailability of sulforaphane in cooked broccoli.

So, in an effort to maximize the benefits from my broccoli consumption, I looked for a way to consume raw broccoli. I found that broccoli salad is a delicious and popular way to eat raw broccoli! Try this recipe at home for a tasty version of a deli counter favorite.

References:

1.      Vanduchova A, Anzenbacher P, Anzenbacherova E. Isothiocyanate from Broccoli, Sulforaphane, and Its Properties. J Med Food. 2019;22(2):121-126. doi:10.1089/jmf.2018.0024. Accessed January 18, 2023.

2.      Schepici G, Bramanti P, Mazzon E. Efficacy of Sulforaphane in Neurodegenerative Diseases. International Journal of Molecular Sciences. 2020; 21(22):8637. https://doi.org/10.3390/ijms21228637. Accessed January 18, 2023.

3.      Vermeulen M, Klöpping-Ketelaars IW, van den Berg R, Vaes WH. Bioavailability and kinetics of sulforaphane in humans after consumption of cooked versus raw broccoli. J Agric Food Chem. 2008;56(22):10505-10509. doi:10.1021/jf801989e. Accessed January 18, 2023.

Raw Broccoli Salad

(Adapted from NY Times Cooking)

Yield: 4-6 servings

Ingredients:

For the Dressing:

·         ½ cup golden or black raisins (or dried cranberries)

·         ½ red onion, finely sliced

·         ¼ cup apple cider vinegar

·         4 teaspoons granulated sugar

·         Kosher salt

·         3 tablespoons extra-virgin olive oil

·         1 tablespoon sesame oil

For the Salad:

·         1½ pounds broccoli (about 2 heads)

·         1 apple (any variety), cored and cut into ½-inch cubes

·         2 scallions, white and green parts, finely sliced

·         Kosher salt (such as Diamond Crystal) and black pepper

·         ½ cup toasted sliced almonds, pepitas or sunflower seeds

·         1 cup red or green grapes (optional), halved crosswise

Instructions:

1.       Make the dressing: Place raisins and red onion in a small bowl. Add vinegar, sugar, ¾ teaspoon salt and 2 tablespoons of water, and toss to combine. Leave to pickle for 10 minutes while you prepare the rest of the ingredients.

2.       Peel the woody exterior from the broccoli stalks and discard. Chop the stalks into ½-inch pieces. Chop the broccoli florets into ½-inch pieces. (Myrosinase, do your thing!) Place all the broccoli pieces into a large mixing bowl.

3.       After 10 minutes, finish the dressing by adding the olive oil and sesame oil to the bowl with the pickling raisins and red onion, and stir well to combine. Taste and season with more salt if needed. It should be tangy, slightly sweet and a little salty.

4.       Add the raisin-and-onion dressing to the broccoli along with the apple and scallions. Using two large spoons, toss so that everything is well coated. Season with ½ teaspoon salt and black pepper to taste.

5.       When you are ready to eat, add the almonds and grapes (if using), and gently toss. Serve at room temperature.

Cranberry Ginger Lime Salsa

Cranberry season is here, but it doesn’t have to end with Thanksgiving! This cranberry-ginger-lime salsa recipe is festively red and as delicious as it is nutritious, making it a dazzling, healthy side dish for any celebration you have planned this holiday season – or any time of year.

PREP: 10 MIN
COOK: 0 MIN
TOTAL: 10 MIN

cranberry salsa ingredients: a bowl of fresh cranberries, mason jar with fresh cilantro, bowl with honey, and a lime, ginger root, red onion, salt, pepperIngredients

  • 12 oz. fresh cranberries

  • 1/4 red onion, diced

  • 1 bunch cilantro, stems removed

  • Zest and juice of 1 lime

  • 1-inch fresh ginger root, peeled and minced

  • 1/4 cup honey

  • 1 tsp. kosher salt

  • 1/2 tsp. black pepper

Directions

  1. Rinse cranberries and pick over them to remove any mushy berries. Set aside.
  2. Place diced onion and minced ginger root in a food processor. Pulse several times until onion and ginger are finely minced.
  3. Add remaining ingredients to the food processor, and pulse several times until all ingredients are minced and well combined. Scrape down the sides at least once to ensure all ingredients are uniformly minced.
  4. Transfer blended salsa to a container, and cover. Refrigerate for at least 2-4 hours, or up to overnight, which will allow cranberries to macerate and flavors to combine.
  5. Serve chilled with your favorite tortilla chips.

Recipe by Kira Freed, NUNM Nutrition Department Coordinator, Adjunct Faculty, School of Undergraduate and Graduate Studies

Nutty Spaghetti Squash with Gorgonzola

Nutty from browned butter and toasted hazelnuts, savory from lots of garlic and crumbled gorgonzola, and flecked with sweetness from diced tomato and wilted spinach, this recipe hits all the right notes of flavor and texture.

PREP: 10 MINUTES
COOK: 55 MINUTES
TOTAL: 65 MINUTES

spaghetti squashIngredients

  • 1 large spaghetti squash (about 4 pounds)
  • 1 Tbsp. olive oil
  • 1 tsp. kosher salt, divided
  • 1/4 tsp. ground black pepper
  • 1/2 cup hazelnuts, roughly chopped
  • 1/2 cup (1 stick) unsalted butter
  • 4 cloves garlic, minced
  • 2 Roma tomatoes, diced
  • 4 oz. baby spinach leaves
  • 1/2 cup crumbled gorgonzola cheese

Directions

  1. Preheat oven to 400 degrees F. Line a baking sheet with parchment paper or silicone baking mat, and set aside.
  2. Using a large, sharp knife, carefully cut the spaghetti squash in half to form two “boats” (see Notes for tips). Remove the seeds. Divide the olive oil between the two halves and brush the oil evenly over both halves. Sprinkle 1/2 tsp. of the kosher salt and the 1/4 tsp. ground black pepper evenly over each half. Place the spaghetti squash halves cut-side down on the prepared baking sheet. Roasted in the 400 degree F oven for 40-45 minutes, or until a fork is easily inserted in the squash.
  3. While the squash is roasting, prepare the toppings. Start by toasting the chopped hazelnuts in a small frying pan over medium-low heat. Stir frequently, to avoid burning the nuts. Once the hazelnuts are fragrant and just starting to brown, remove them from the heat and transfer them to a small bowl. Wipe out the skillet so no bits of nuts remain, and return it to the stove.
  4. In the small frying pan over medium heat, brown the stick of butter. Allow the butter to melt in the pan, undisturbed. As the butter melts and heats, it will foam up and make a popping sound. Allow this process to continue and do not stir the pan until the foaming subsides and the popping nearly stops (this will take a few minutes). By this point, you should have beautifully browned bits in the bottom of the pan, and you should be able to smell the nutty flavor of the browned butter. Remove the pan from the heat.
  5. Off the heat, add the minced garlic to the browned butter, and stir quickly to incorporate the garlic into the butter.
  6. Add the baby spinach leaves to the browned butter and garlic, and stir to combine. The spinach should begin to wilt from the heat of the butter. Once the spinach is mostly wilted, add the remaining 1/2 tsp. kosher salt.
  7. Once the spaghetti squash halves are tender, remove them from the oven and flip them up to form “boats.” Using a fork, gently scrape the spaghetti squash strands from the sides into the center.
  8. Divide the browned butter-garlic-spinach mixture between the two halves of the squash. Gently stir the mixture into the loosened squash strands to evenly distribute it.
  9. Top each spaghetti squash half with a diced Roma tomato, followed by the toasted hazelnuts, and lastly the crumbled gorgonzola.
  10. Return the filled spaghetti squash halves to the oven for an additional 10 minutes.
  11. After the gorgonzola cheese has melted, remove from the oven, serve, and enjoy!

Recipe by Kira Freed, NUNM Nutrition Department Coordinator, Adjunct Faculty, School of Undergraduate and Graduate Studies

Stress, Digestion, and Mindful Eating

Many of us have experienced an increase in stress over the last year. Though stress often carries a negative connotation, a healthy stress response is essential for our overall well-being. It is when stress becomes chronic and unmanaged that we start to see its detriments to health, and this has a lot to do with what part of the nervous system is activated during chronic stress. 

Stress and Digestion

If you think back to high school health class, or if you’ve taken our Food as Medicine Everyday (FAME) series, you might remember learning about the different branches of the nervous system. The two that we will discuss today are called the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). 

The SNS is referred to as the “fight or flight” response and when you are in this state, your brain secretes chemical messengers that can make you alert and quick to respond to stressful situations. Your heart rate increases, your pupils dilate, and digestive function slows down. 

The PNS is referred to as the “rest and digest” response and this is considered our calmer state of being. When the PNS is activated, your heart rate slows down, your gastrointestinal tract receives more blood flow, and it is easier to relax. 

Chronic stress can lead to an overactive SNS or “fight or flight” response, which causes impairments in digestion function including1:

  • Decreased blood flow to the GI tract
  • Slower digestion
  • Impaired nutrient absorption
  • Increased intestinal permeability (aka leaky gut, which can lead to food sensitivities) 

To avoid the detriments to digestive health that being under chronic stress can cause, practicing mindfulness before meals can help improve digestion by promoting the activation of the parasympathetic nervous system.

How to Practice Mindful Eating: 

Mindfulness is defined as “the practice of maintaining a nonjudgmental state of heightened or complete awareness of one’s thoughts, emotions, or experiences on a moment-to-moment basis.2” Therefore, when you are eating mindfully the goal is to be fully engaged in the present moment during your meals. Food becomes more enjoyable, it is easier to tune into hunger and fullness cues from your body, and you set your nervous system up for proper digestion. 

There are countless books on the subject of mindful eating and many online resources with meditations and exercises that you can implement to start eating more mindfully. A few key tips for eating mindfully are:

  • Eat without distraction. Turn off the television, put your phone on silent, close your laptop and sit down for your meals. When we eat in front of a screen, we are typically more focused on what we are watching or working on then what we are eating. While there is value in eating in silence, this can be hard to implement for those who are used to watching TV while eating. Turning on some relaxing music or having a nice conversation with family or friends during meals can help fill the silence and promote the parasympathetic response that is desired during mealtimes. 
  • Listen to your body’s hunger cues. All too often we eat out of boredom, emotions, or convenience. Before you eat, take a few deep breaths and assess if you are actually hungry. While eating, practice mindfulness by eating slowly, chewing thoroughly, and savoring each bite. It can take up to 20 minutes after you start eating to feel full so slowing down can help prevent overeating. Putting your fork down between bites can help you slow down if you tend to be a fast eater. 
  • Practice diaphragmatic breathing before you eat. When you breathe deep and expand your diaphragm a nerve called the vagus nerve is activated, which is directly linked to promoting the parasympathetic response. To learn how to practice diaphragmatic breathing, follow the link below:
  • Engage your senses.Sight, smell, sound, taste and touch- remember those?! Simply seeing and smelling food can activate our digestive systems. Try to engage all 5 senses to promote mindfulness during meals.   
  • Enjoy your food. A principle of mindfulness is nonjudgmental awareness of the present moment. Applying this to eating allows us to enjoy the food we are eating without shame or guilt. If we are overwhelmed with guilt when eating a cookie, we can’t fully enjoy the deliciousness the cookie has to offer! Let go of guilt and emotional eating by practicing presence with your meals. When you are fully engaged while eating, you are also less likely to overeat which prevents future guilt about food choices. 

Though we can’t always control the stress that is around us, we do have the power to tap into a calmer state of being before meals with simple actions like the ones listed above. By implementing the practices of mindful eating, you may notice that it becomes easier to be present during other parts of your day as well. 

About the Author:

April Jones is a student in the Naturopathic Medicine and Master of Science in Nutrition programs at National University of Natural Medicine. April has worked as an assistant for the Food as Medicine Everyday (FAME) series throughout her time at NUNM. Her favorite part about the series is witnessing participants have “Aha!”moments during nutrition lessons, and helping others strengthen their connection to lifelong health by cooking with whole foods. Her nutrition philosophy is all about balance and she believes in utilizing food as medicine, every day!

References:

1. Cherpak CE. Mindful Eating: A Review of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function. Integr Med (Encinitas). 2019;18(4):48-53.


2. Mindfulness. Merriam-Webster. Available at:https://www.merriam-webster.com/dictionary/mindfulness. Accessed on November 10, 2020. 

Turmeric 101

If the concept of food as medicine had a mascot, then turmeric would definitely be in the running! The benefits of this golden spice have been a popular topic in health news for the past decade. To learn more about turmeric, it’s impact on health, and how you can start using it in your kitchen today, read on for a quick lesson.

Turmeric Background

Turmeric is a culinary spice that is a part of the zingiberaceae family, which is also known as the ginger family. Turmeric is a flowering plant that is native to Southeast Asia and its uses date back at least 6,000 years1. The part of the turmeric plant that it eaten is the rhizome. A rhizome is a horizontal stem that grows underground, and each rhizome is capable of growing its own roots and additional rhizomes, which is what gives fresh turmeric its knobby, hand-like appearance.

Health Benefits of Turmeric

Though turmeric has been used as a culinary spice and a folk remedy for thousands of years, it is with the advancement of scientific research that we have been able to identify the beneficial constituents that turmeric contains. One of the most well-known and studied constituents of turmeric is curcumin. According to research, curcumin acts as an antioxidant in the body and exerts anti-inflammatory action on many different body systems2. It is useful in the treatment of many common ailments, especially in those where inflammation is the driving cause of symptoms, such as arthritis2. It has also shown to be protective against tumor formation, blood sugar dysregulation and cardiovascular disease2. It is important to note that a lot of the studies we have on the health benefits of turmeric are done using high dose extracts of curcumin, and though it is generally well-tolerated, there are some contraindications to supplementation, so it’s best to consult with your healthcare provider first if this is something you are interested in.

Utilizing the medical properties of turmeric as a food has been shown to be very safe, which is one of the many benefits of using food as medicine as opposed to relying on supplementation to obtain your nutrients. In addition to turmeric’s anti-inflammatory and antioxidant actions, just two teaspoons of ground turmeric supplies3:

  • 5% of the daily recommended intake of Vitamin B6
  • 10% of the daily recommended intake of Iron
  • 15% of the daily recommended intake of Manganese

*Based on a 2,000-calorie diet

Adding a small amount of this spice to your recipes can make a big impact on your health over time!

Tips for Using Turmeric in Your Kitchen

  • Purchasing:
    • Fresh turmeric is sold in the produce section of most grocery stores next to the fresh ginger
    • Ground turmeric is found in the spice section
  • Storing:
    • Unpeeled, fresh turmeric is best stored in the refrigerator
  • Cooking:
    • When you are ready to use fresh turmeric, you can use the back of a spoon to peel the outer skin off. It is incredibly easy and much safer than using a knife!
      • Turmeric skin is edible so if you don’t mind the fibrous texture, no need to peel
    • Evidence suggests that the medicinal properties of turmeric are more available for our bodies to use when paired with black pepper2, so be sure to use a pinch of pepper in your recipes that contain turmeric.
  • Stain warning!
    • Turmeric is a great natural dye. With that being said, just know that it can leave your hands, counter tops and anything else it comes in contact with a shade of golden yellow if precaution isn’t taken. To avoid this, simply wash what the turmeric has made contact with in warm soapy water as soon as you can after use.

Recipes to Try

Both fresh and ground turmeric can be used in a variety of recipes. Below are some delicious examples of the many ways you can use turmeric in your kitchen today:

Golden milk recipe: https://downshiftology.com/recipes/turmeric-milk-dairy-free/

Turmeric tonic: https://minimalistbaker.com/healing-3-ingredient-turmeric-tonic/

Turmeric chicken and rice: https://www.foodandwine.com/recipes/turmeric-chicken-and-rice

Paleo and AIP friendly turmeric chicken curry: https://unboundwellness.com/turmeric-chicken-curry-paleo/


About the Author:

April Jones is a student in the Naturopathic Medicine and Master of Science in Nutrition programs at National University of Natural Medicine. April has worked as an assistant for the Food as Medicine Everyday series throughout her time at NUNM. Her favorite part about the series is witnessing participants have “Aha!”moments during nutrition lessons, and helping others strengthen their connection to lifelong health by cooking with whole foods. Her nutrition philosophy is all about balance and she believes in utilizing food as medicine, every day!

References:

  1. Gopinath H, Karthikeyan K. Turmeric: A condiment, cosmetic and cure. Indian J Dermatol Venereol Leprol. 2018 Jan-Feb;84(1):16-21. doi: 10.4103/ijdvl.IJDVL_1143_16. PMID: 29243674.
  • Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods. 2017;6(10):92. Published 2017 Oct 22. doi:10.3390/foods6100092

Dec. 21, 2018 | KATU News

FAMI’s nutritionist Julie Marks and Lead Physician Dr. Pera Gorson were featured in an interview by KATU News discussing food’s impact on mental health for KATU’s “Kind is Better” campaign.  The interview aired just in time for the holidays, when supporting a healthy mood is especially important.

 

Jan. 29, 2018 | AANMC

NUNM’s FAMI and FAME founder is featured in “Dr. Julie Briley–Success Story,” a story from the American Association of Naturopathic Medical Colleges.

“There is demand for our medicine and there are many ways to deliver it; the challenge is to figure out what works to your strengths.”

Dec. 8, 2017 | NUNM Food as Medicine Institute Partners with Saint Luke’s Hospital

Food as Medicine Everyday Workshops Slated for Kansas City in February

National University of Natural Medicine (NUNM) today announced it has formed an educational partnership with Saint Luke’s Hospital in Kansas City, Missouri, to collaborate in the delivery of clinical and community education nutrition workshops and research in the Midwest. The Food as Medicine Institute Alliance was created to help expand community-based nutrition education by promoting better dietary choices to reduce chronic diseases. Read more…

Meal Planning 101

“Failing to plan is planning to fail” ~ Benjamin Franklin

Why Meal Planning is Helpful

When shifting to a whole foods based diet meal planning can make our goals a lot more achievable. Whole foods diets use minimally processed foods that often do not come from a package, which involves some planning and preparation on our part. This may be the biggest barrier to success for those trying to incorporate more of these foods into their diet.

Unless you are fortunate enough to have access to a kitchen for all of your meals throughout the day, chances are you will have to do some meal planning in order to incorporate fresh, whole foods into your diet.

In our busy modern lives, it is okay to take a few short cuts with canned or frozen foods or use pre-cut, packaged produce from the grocery store. As we move away from the processed food in our diets we will need to have some aspect of planning ahead to help us be successful. After all, it is so much easier to drive past that fast food chain when you have a plate of food waiting for you at home.

How to Meal Plan

There are a number of ways to meal plan, the best way for you may be vastly different for someone else. Individuals have unique lifestyles and health goals. I will walk through several methods including a few services that are available for subscription, but ultimately what works will be based on individual needs and may take a few trial and error attempts.

The concept of meal planning is that all of your meals for the week are planned out. I recommend sitting down on an afternoon or evening where you can dedicate about an hour to meal plan. Ask yourself the following questions. How many days do you want to cook for? How many meals do you want to cook? How much do you want to cook? Are you okay with eating the same thing for several meals in a row? How many meals in a row? Some people like to plan out and do all of their cooking on a Sunday and that is their food for the entire week, others like to cook dinner every night and then plan to take leftovers for lunch the next day.

The key is simply taking the time to plan ahead. Begin by looking at your schedule for the next few days for a time you will be able to grocery shop and cook. Next, take an inventory of your kitchen to determine what you already have to work with and decide how much time you would like to dedicate to cooking, be realistic here. It’s not helpful to browse through gourmet recipes when you really only want to spend 20 minutes on Monday night preparing dinner.

Finally, based on all of the information you have accumulated, decide what you would like to eat and cook. The most challenging part for some people is coming up with the shopping list. I have included a few of my favorite blogs that I frequent for simple meals for week nights. One pot meals and crock pot meals are great place to start if you are new to meal planning and want simple and affordable options.

As you are changing our habits and incorporating new behaviors, routine is key. Figure out what works for you and your family and stick to it. It may take a few weeks of trial and error, but be persistent. It is okay to stick to the same meals week after week if that is what’s working for you. The entire point of meal planning is to set aside time to mindfully plan out your meals to alleviate the stress of trying to figure out what’s for dinner at 5:45 p.m. on your way home from work.

Meal Planning Tools (Websites and Apps)

Whole Foods Blogs (Healthy Recipe Ideas)

How I Meal Plan

I like to do my meal planning and grocery shopping on Sunday. I am a busy grad student on a budget, so I like to keep my meal prep simple, stress free and affordable. I typically eat the same thing over and over. This works best for me at this point in my life because I don’t have a lot of time to be creative. I also am realistic about the fact that by Friday I am mostly likely to want to go out to eat. I like to cook a few things on Sundays that will last for the week, this is often roasted chicken, pulled pork, or chili that I can mix up with various toppings and side dishes. I also love roasted veggies and roast a large batch of whatever is on sale at the store that week. I like to snack so I make sure to include that on my planning sheet. I have learned that if I don’t bring a snack with me during the day I am much more likely to eat something less healthy and spend money unnecessarily. To prevent complete food boredom I add fun dressings, hot sauces and toppings to my food to mix it up from day to day.

  • Total time spent meal prepping (not including cooking time): 10 minutes to plan, 45 minutes at the grocery store, 1 hour of prep for everything on Sunday.
  • Average time I take to make breakfast and pack my lunch: 12 minutes
  • Average time to make dinner: five minutes, as I am just reheating whatever I have from the fridge
  • Cost per week on groceries: $50

About the Author

Mallory Aye is a student in the naturopathic medicine program at National University of Natural Medicine (NUNM). She has worked for the Food as Medicine Institute for the past four years and loves working with the community, teaching people the value and importance of cooking with whole foods. Her food philosophy is that there is no one size fits all diet, but that everyone can benefit from adding more whole foods into their diet. She loves empowering people by helping them realize how they can improve their health through the food they eat.

 

Introducing our Nutrition in Fruition Project!

A FAME participant from Banks, Oregon

The 12 week Food As Medicine Everyday (FAME) course was designed to give people the chance to reclaim their health through hands on cooking and nutrition lessons. The best part about FAME is that it works. FAME participants end the course with a fresh and manageable outlook on everyday nutrition and health. We know this through the stories the participants tell – stories of triumph, breakthrough, revelation, and change. Thanks to our Nutrition in Fruition Project, we get to share these stories. FAME participants will be interviewed and we will share their food stories via Instagram, Facebook, and our blog page. Prepare to get inspired ya’ll!

If you are interested in Nutrition in Fruition, check out our Instagram page.