As a magazine editor, one of my favorite things is hearing from readers. Putting a magazine together is a process, and our team does its best to share the healthiest, yummiest recipes and the most current and interesting news and stories on food, nutrition, wellness, new products and trends.
We recently ran a reader survey and are grateful to those who responded—almost 2,000 of you!—to let us know what you like about the magazine and what you’d like to see more of. Five lucky respondents received a $250 grocery card:
Carolyn De Luca, Smith’s reader
Melody Dover, Optimum Wellness reader
Nicole Haskell, Fred Meyer reader
Lisa Heine, Kroger Cincinnati reader
Jenny Patrick, Kroger MidAtlantic reader
If you didn’t know, our magazine is distributed in Kroger and many of its affiliate stores across the country, including King Soopers, Fred Meyer, Ralphs, Smith’s, Fry’s and QFC.
So, what did the survey say? Without a doubt, the most popular part of our magazine is recipes—and readers want more of them. We have a fabulous team of recipe developers, including students at Johnson & Wales’ Culinary School, who all test and toil in their kitchens to create an array of flavorful and healthful dishes that we get to style and photograph (and nibble on afterward, too). In this issue we have Mediterranean cuisine, an oat-milk panna cotta (it’s delicious!), an array of raw fare, plus a “training table” of choices to refuel you after a race or hard workout. We promise to continue working with talented and creative cooks and chefs to bring you options. Readers also asked for more cooking tips and tricks. We’ve pulled together a fun story on grilling, with advice on using a variety of plant-based
ingredients. Did you know you can grill California avocados to serve as a side or for guacamole? And we feature our regular section on cool new gadgets to make life easier in the kitchen.
I don’t have near enough room on this page to share the wealth of comments, but one of my favorites is:
“Thank you, thank you, thank you for a magazine full of great information that supports a healthy lifestyle.”
You are most welcome!
I hope you enjoy this issue. And be sure to visit us regularly online at livenaturallymagazine.com, where we publish even more content every week. As always, I enjoy hearing from you, so please drop me an email any time.
Rebecca Heaton, Editor editor@livenaturallymagazine.com7
BEGIN
One Chef’s Culinary Journey
PLUS Ask the dietitian, ketogenic snacking, benefits of fiber, acupuncture 101 and sustainable companies.
EAT
Dish It Up
The budding chefs at Johnson & Wales University have developed a bevy of “training table” dishes to replenish you after a hard race or workout.
Fast & Flavorful
Who says you need to cook? We’ve got tasty, easy-to-make raw-food recipes that will give your stove a rest.
Healthy Kitchen
Experts weigh in on the good and bad of this ever-present taste-bud tantalizer.
Beet Raw-violi with Pine Nut ‘Cheese’ 48
BOOST
Skullcap
This powerful antioxidant herb can ease anxiety and enhance memory.
Sleep Tight
Natural ways to help you get your ZZZs.
Supplements News
Plant-based beverages and vitamin D.
TRY Oat Milk Panna Cotta with Peaches
Blueberry-Cherry Balsamic Cobbler 43
Grilled Lemon-Garlic
Asparagus with Roasted Tomato Confit 42
Grilled Caesar Salad with Tofu Croutons 42
Mango Coconut Bars 45
Mixed Roasted Vegetables 43
Oat Milk Panna Cotta with Peaches 72
Panzanella Salad with Tuna, Tomatoes and Olives 54
Savory Lemon Cashew
Cream with Crudités 46
Slightly Sweet Ricotta-Yogurt
Cheesecake Muffins 56
24
KITCHEN Frozen Treats and Plant-Based Milks
PLUS Functional drinks, all about honey, great grilling tips, and new kitchen gadgets and cookbooks.
The Mediterranean diet is renowned for its many health benefits. Check out an array of delicious and colorful creations.
Around the World Thai cooking is a harmonious blend of sour, spicy, salty, bitter and sweet.
A dairy-free spin on this Italian dessert.
Spinach-Basil Pesto 53
Tempeh Beetloaf 42
Tofu Pineapple Fried RightRice 59
Turkey-Breast Meatballs with Pomodoro Sauce 55
Twice-Smashed Sweet Potato 42
Yellow-Squash Pasta with Chard-Hemp Pesto 50
Part of the Live Naturally family of Kroger magazines
SUMMER 2019 livenaturallymagazine.com
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You’ve been an executive chef at two Olympic Games, 2008 in Beijing and 2018 in South Korea. What was it like cooking for the best of the best athletes? Any memorable events?
Chef Adam Sacks is passionate about educating aspiring chefs about culinary arts, nutrition, fitness and wellness.
BY REBECCA HEATONSince 1999, Chef Adam Sacks has served as a chef instructor and sports dietitian at Johnson & Wales College of Culinary Arts in Denver, where he develops and teaches courses including Vegetarian Cuisine and Athletic Performance Cuisine. In his “spare” time, he has had the honor of cooking for top-level athletes at two Olympic Games, most recently in South Korea. We caught up with him to learn more about his culinary journey.
Tell us about the path you followed to becoming a chef.
When I was young, my mom was not a great cook, and I was an exceedingly picky eater. So, I honed very basic skills from a young age and was formally introduced to this crazy industry before I was legally old enough to vote. I loved it. The intensity, sense of purpose and hot-headed rivalry fueled my passion and competitive nature for the arts. I worked a lot in my early years, getting by with grit and really good shoes. I eventually formalized my training by going to cooking school, apprenticing in Europe and earning my certification as a chef de cuisine.
I recognized the importance
of healthy eating early on. I resided in California in the ’80s; the cuisine scene was erupting and forever changed my perspective on cooking, sustainability and accountability. Eventually, my commitment to healthier outcomes for my community led me to become a registered dietitian, too.
You teach a course called Athletic Performance Cuisine. Tell us about that. It is an applied culinary sports nutrition class that charges students to develop and execute meal plans for metabolically active individuals. We use nutrition, biochemistry and exercise physiology to formulate individual or
team assessments, to develop a satisfying and nutritionally dense meal plan that can optimize an athlete’s training and physiological potential for sport and exercise.
Do you have a personal interest in sports?
Yes. I have been always active. If I wasn’t chasing a ball around or climbing the highest tree or boulder, I wasn’t happy. As I grew older, I fell in love with endurance sports, especially mountain biking and triathlons. Even now, I feel most relaxed and most contemplative in the outdoors, testing my VO2 max.
I try to remember that cooking for athletes is no different than cooking for your family, except that your little brother or sister wear really cool sunglasses by Oakley and have a bedroom filled with protein powders and energy bars. I enjoy cooking for folks who have devoted their resources to a specific goal. I truly admire and respect the dedication and sacrifices one must make to achieve a standard of excellence.
I reflect most on situations that test my patience and resolve. At the China Olympics, my kitchen staff spoke Mandarin—not a word of English—yet I had to train and prepare more than 1,000 meals a day. So I devised a system of charades to convey kitchen actions or methods. It was the quietest kitchen I’ve ever worked in.
What do you like most about being a chef and instructor?
I enjoy inspiring, mentoring and coaching students. There is much satisfaction in knowing my teaching ultimately will impact the way people eat and feel.
IF YOU’RE TRYING TO cut back your sugar intake but you love chocolate, there’s no need to sacrifice your sweet tooth—try some Lily’s Sweets.
Since 2011, the Boulder-based company has been crafting delicious chocolates made with a special blend of fair-trade cacao and natural, non-GMO, sugar-free stevia.
Lily’s Sweets makes everything from chocolate bars to baking chips (“our number-one seller,” according to CEO Jane Miller) to soon-to-be-launched milk-chocolate and dark-chocolate peanut butter cups. The company is also working on chocolate-covered almonds and peanuts, with founder Cynthia Tice leading the charge on innovation. “Cynthia’s favorite food is chocolate, and she is a longtime natural foods pioneer and an early adopter of stevia,” Miller explains, adding that it took Tice a number of years to perfect her formulation.
“Our research shows that 84 percent of consumers are trying to cut back on sugar,” Miller says. “A lot has to do with popularity of the keto diet. And our tagline is simple: ‘Less sugar. Sweet life.’ If you love the taste of sugar, you can enjoy our chocolates without any of the repercussions.” More at lilyssweets.com.
What started as a health and fitness company targeting new moms has morphed into Em+Pact, a mission-based business of protein bars formulated just for women. “Our mission is to help women reach their goals and be the best version of themselves,” says chief goal digger Melonie DeRose, who cofounded the company with husband Zeke.
PER MELONIE:
A
DeRose explains the name: “The ‘em’ stands for empowering, and ‘pact’ reflects our commitment to have an impact on our community.” Along with making protein bars with nutrient-dense, high-quality ingredients—minus the sugar and chemicals and with fun names like Chocolate Date Night, Chocolate Cherry Bling and Peanut Butter Party—Em+Pact supports several women-oriented nonprofits, including the Women’s Bean Project, which transitions chronically unemployed women to the job market. DeRose even hires employees from Women’s Bean to help box bars.
“Our number-one core value is to empower women, and we want to be the number-one snack food for them,” DeRose says. Keep your eyes peeled for yummy new products, including superfood bites and a vegan protein shake. More at empactbars.com.
WELLNESS IS FOR EVERYONE—with food as a central point—and that is the focus of the Wellness
Your Way Festival, coming to the Colorado Convention Center in Denver August 15–18. The event first launched in Cincinnati in 2018 and was cofounded by Kroger, parent company to King Soopers, and multi-platinum, Grammy-nominated singer-songwriter, Jewel, who is passionate about wellness. In fact she used nutrition, mindfulness and holistic health to overcome childhood kidney issues and navigated from homeless to happy.
“I have always been astounded by how little education we receive to help us feel connected,
happy and healthy,” says Jewel. “In a world of rising disconnection and anxiety, I am proud to help be part of the antidote by cofounding Wellness Your Way Festival and to share my life’s mission of being a healthy, satisfied person with others and to share the tools, advocates, teachers and champions I have learned from.”
The multiday event will host an array of healthy cooking demos by celebrity chefs, fitness sessions with well-known trainers, inspirational panel discussions by Kroger leaders, celebrities and influencers. There will be a Jewel and Friends concert Saturday night. Visit wellnessyourwayfestival.com for details.
goal digger is someone who is striving to achieve her goals.
With a joint passion for food and feeding people healthy ingredients, Stacey Marcellus and Benjamin Frohlichstein founded Cappello’s in 2011. “We both had experiences working on organic farms that invigorated us, and we decided that we wanted to do something meaningful to share with the world. So, we started a gluten-free pasta company,” says Marcellus. “It was a beautiful opportunity to serve a growing population of people that were concerned about what they were putting in their bodies.” The Denver-based company’s name comes from Marcellus’ mother’s maiden name, tying back to her Italian roots.
Marcellus had already been eating gluten-free for health purposes and had noticed a lack of good-tasting, healthy products in stores. “I started working on different recipes and discovered that almond flour served as
the best base, and I was able to create products that mimicked wheat-based pastas.” She also realized that not only were they developing gluten-free pasta, but that by using almond flour, the pastas were also grain-free. A line of pizzas and cookie dough soon followed. All products—found in the frozen section—are free of wheat, rice, soy, corn and legumes. “We like to say that almond flour is our hero,” laughs Marcellus. “Not only does it give the best texture and flavor, it is also nutritionally sound with fiber, protein and healthy fats. And we’re obsessed with using simple, healthy ingredients.” Speaking of healthy ingredients, Marcellus is proud to share that the company is host to an “abundant garden of herbs and vegetables” that are harvested and donated to a local nonprofit. “It’s a nice way to connect with our community,” she says. More at cappellos.com.
FUN FACT: Cappello’s is the first ready-to-bake almond flour pizza in the world.
Nootropics. This buzzword— pronounced “no-uh-tr opicks”—is all over the place lately, with little explanation of what it actually means. “Simply stated, they’re supplements for the brain,” says Todd Runestad, supplements and ingredients editor at natural-lifestyle media company New Hope Network.
When the term was first coined, in 1972 by a Romanian scientist, a nootropic substance had to meet five high-bar criteria, including protecting the brain from things that might disrupt its function and having no side effects. Today, nootropics—also called smart drugs—have come to include anything that enhances brain function, especially memory, cognition and learning.
Popular nootropics include Ayurvedic herbs, such as ashwagandha and bacopa; amino acids like L-theanine; and familiar supplements like omega-3s, caffeine and choline. Most often, multiple nootropic ingredients are combined into a brain-happy cocktail of sorts. And although they can be effective, few of the combos have been well-researched, so it’s wise to investigate a product before consumption (especially check for the purity of a product, its side effects and what happens with long-term use). Even if a product checks out, take it only in moderation.
If you’re craving a little something before bed, dark chocolate could be a smart, sleep-promoting choice. It’s rich in magnesium (16–24 percent of your daily needs in one square), which has shown to be a major player in quality sleep. Also, polyphenols in chocolate have been shown to reduce stress, which can help you sleep. And although chocolate does contain some stimulatory ingredients—caffeine and theobromine—the amounts are minimal (less than 1/20th the amount of caffeine in coffee, for example). So, if you stick to a square or two, there shouldn’t be enough to affect sleep. Just be sure to choose truly dark chocolate, 70 percent or higher, because some evidence suggests that eating sugar before bed can hinder sleep.
In a recent study at Rice University, published in PLOS Genetics, scientists found the first direct link between a diet low in vitamin B12 and an increased risk of infection by two potentially deadly pathogens. And they did it using roundworms. Why? Although the worms are one of earth’s simplest animals, they share a trait with humans: They cannot make B12 and must get all they need from their diets. About 10 percent of U.S. adults get too little B12 in their diets—the vitamin is most prevalent in animal foods, including clams, liver and kidneys, and certain fish like trout, salmon and tuna. Vegetarians and vegans, as well as people older than 50 (the ability to absorb B12 decreases with age), should thus get the vitamin from fortified foods or dietary supplements.
The hot diet trend inspires convenient products with low sugar and few carbs for all.
BY KARA NIELSENOne of today’s major diet trends is cutting carbohydrates. This may be for weight management; improved fitness or mental clarity or to manage health issues; dietary intolerances or allergies. Among the low-carb eating approaches, the ketogenic diet is getting the most attention this year, as a new generation explores how to reduce carbohydrates to such a low level that the body burns fat for energy instead of the sugar found in grains, starchy vegetables, fruit and sweets.
Low-carb, high-fat keto fat bombs—and they’re easy to make!
In a microwave-safe bowl, combine 1 cup natural, unsweetened peanut butter, ½ cup coconut oil, ½ cup cocoa butter (or butter) and 10+ stevia drops. Heat until melted; stir well. Distribute into small lined muffin tin or silicone mold tray. Freeze for 1 hour. Keep in freezer for up to 3 months.
humanely raised animals.
If this sounds familiar, it is. The Atkins diet of the 1990s followed the same principle. In fact, it’s still possible to find Atkins’ products to support a low-carb eating plan. Atkins’ convenient frozen meals, snack bars and protein-rich shakes are readily available, as are new SlimFast Keto meal shakes and snacks. More recently, gluten-free and grain-free diets, paleo plans, and an embrace of good fats from grass-fed butter, coconuts, avocados and nuts are also fueling a broader interest in the many keto products appearing on grocery shelves.
New products that meet ketogenic-diet requirements offer benefits to those not
necessarily following that strict regimen. Consuming less sugar, more protein and good fat is a goal for many. The sugar alcohols (xylitol, erythritol, sorbitol) and high-intensity sweeteners (stevia, monk fruit, sucralose) used in many sweetened keto products may be less appealing to some, but the popularity of Halo Top, Enlightened, Breyers CarbSmart and other low-carb ice creams indicates broad acceptance by those eager for a treat that fits their eating plan.
For protein seekers, tasty, keto-friendly meat, cheese and egg snacks abound. EPIC offers portable meat bars, pork and venison bites, and meat sticks, all made from
Bone broth now comes in heat-and-sip cups, from brands like Nona Lim, and in instant stick packs from LonoLife Ancient Nutrition Bone Broth Collagen Powder can be added to smoothies for a quick nutrition boost. Peckish hard-boiled egg kits include several seasoning-pack options, upping the flavor experience of this everyday high-protein, low-carb staple.
Friendly and filling fat comes handily from a host of cheese, nut and seed foods. ParmCrisps and Sonoma Creamery
Parmesan Crisps are thin, crispy, real-cheese wafers that are also popular with gluten-free-cracker seekers. Nut butters with low or no sugar also fit the bill, as do Dang keto bars, made from almond butter, coconut and cocoa butter.
The keto diet isn’t for everyone, but check out new keto products for nourishing ingredients that are packaged for easy nutritional access.
These large food companies are taking on environment-focused initiatives in a big way.
BY NANCY COULTER-PARKERIn the sea of products on store shelves, it’s hard to know how brands stack up on the sustainability front. Although a lot of food companies are improving in this area, a few standouts are taking major action. These large players are using their size to step beyond profit and move the needle on initiatives addressing soil health, climate change, the livelihood of farmers and their communities, and more. Here’s what they’re up to.
You can’t become the largest B Corp in North America without having an eye on sustainability. Beyond its own initiatives, the maker of Horizon Organic, Silk, Activia, So Delicious and Vega recently announced a partnership with Mars, Nestlé and Unilever to launch the Sustainable Food Policy Alliance. The goal: to unite their voices to drive progress in public policies that shape what people eat and how that impacts their health, communities and the planet. A key focus is to advance climate policies that improve the environment.
The maker of Cheerios, Cascadian Farm’s granola bars and Annie’s Homegrown mac and cheese has become the second-largest producer of organic foods. The company recently outlined its goal of 1 million acres being farmed regeneratively by 2030. In case you’re new to the term, regenerative agriculture employs farming practices such as cover crops and no tilling to increase biodiversity, improve soil health and encourage carbon sequestration, which is when plants pull carbon out of the atmosphere into the soil to offset global warming.
You might know Clif Bar for its peanut butter and chocolate chip energy bars, but a little-known fact is that the company also happens to be the nation’s largest private funder of organic research, with a focus on organic plant breeding. The company also has increased the number of different crop species it purchases in an effort to enrich both soil and profit margins of farmers. To support these initiatives, the company’s new Clif Ag Fund aims to increase the economic resilience of organic farmers in Clif’s supply chain.
“AGREATER DIVERSITY OF CROP SPECIES CAN HELP THE SOIL AND FARMERS HAVE MORE CROPS THAT ARE PROFITABLE,” SAYS MATTHEW DILLON (FRONT), SENIOR DIRECTOR OF AGRICULTURAL POLICY AND PROGRAMS AT CLIF BAR.
Welcome to our new section, “Ask the Dietitian.” Have a nutrition-related question? Send it to editor @ livenaturallymagazine.com.
Is celiac a disease or allergy? Can it be cured?
Bad news first. Celiac disease can’t be cured, and the only treatment is a lifelong gluten-free (no wheat, barley or rye) diet. The good news: There are numerous gluten-free alternatives on the market, and many foods are naturally gluten-free (fruits, vegetables, beans, nuts, seeds and more). Celiac disease is an autoimmune disorder or intolerance, not an allergy. When someone with celiac disease eats gluten, the gluten damages the fingerlike projections (“microvilli”)
inside the small intestine, which manage nutrient absorption, thereby leading to malabsorption. This presents as symptoms ranging from diarrhea to joint pain to fatigue. Talk to your doctor if you suspect you may have celiac disease, so you can get tested.
If I am eating healthy and exercising three to four days a week, why am I not losing weight?
There are many factors that influence whether we are gaining, losing or maintaining our body weight. Conditions like hypothyroidism; things like age, gender and sleeping habits; or even stages of life such as menopause can all complicate the weight-control equation.
Often I find that something could be
amiss in our guesses with diet and exercise: Did our favorite veggie burger have more calories than we accounted for? Was that handful of nuts more like a half-cup than the proper quarter-cup? Was my dance class more low-impact than I thought? A lot of inaccurate estimates could add up. I would suggest working with a registered dietitian to get it figured out (consider our Kroger dietitian services at krogerhealth.com).
I like 2% milk, and my doctor told me to switch to skim because I’m on a low-cholesterol diet. But I don’t like skim; it looks blue and watered down. Isn’t 2% okay to drink? I have only one glass a day. The switch to low-fat (defined as 3 grams [g] fat or less per serving) dairy aligns with the Dietary Guidelines for Americans 2015–2020 and is an especially helpful strategy in managing our cholesterol. Most of the fat from animal products is in the form of saturated fat, and this has been shown to negatively impact our body’s blood cholesterol. Although your doctor had some solid advice on this, one serving of a favorite dairy product a day that happens to be higher in fat (5 grams in one cup of 2% milk versus 0 grams in skim milk) probably won’t single-handedly increase your cholesterol. Take a step back, and look at the whole of your diet: Are you maybe overdoing things like high-fat meats, whole eggs, shellfish, pastries, hard cheese or butter? It’s best to aim for less than about 300 milligrams of dietary cholesterol and 22 grams of saturated fat per day for best results.
A registered dietitian with Kroger, Molly provides private nutrition counseling services and has been a public speaker, radio talk show guest, blog author and TV news presenter for Kroger. She enjoys helping customers simplify the confusing world of nutrition labels, diet intolerances, weight management or plant-based nutrition. When not at work, you can find her at a hip-hop dance class, snuggling with her cats or working on her food photography skills.
Why fruits, veggies and whole grains may be good for your mental health.
BY KELLEE KATAGIForget fried chicken—fruits, vegetables and other high-fiber edibles may be the real comfort foods. A study of nearly 17,000 adults, published in 2018 in the journal Nutrition, found that people with higher fiber intake (21 grams per day) were less likely to show symptoms of depression than those who ate less. Americans, on average, eat 15–18 grams per day—well below the 25–34 daily grams that the U.S. Dietary Guidelines recommend.
Scientists don’t know exactly why fiber correlates with depression, but most suspect it has to do with our gut microbiota. “What we’re finding is that as we go to a more highly processed diet that’s lacking fiber, the intestines become unhealthy and we see a lot of changes in gut bacteria,” says Andrew Gewirtz, Ph.D., a Georgia State University professor who has studied how a low-fiber diet affects mice. “When a mouse is switched to one of the low-fiber diets, the total number [of bacteria] that live in the intestine drops dramatically—about tenfold.”
Vegetables, fruits, whole grains, seeds, beans and legumes all provide fiber, but here are some of the densest sources.
FRUITS
Raspberries
Pears
Avocados
VEGETABLES
Green peas
Broccoli
Turnip greens
GRAINS
Whole-wheat spaghetti
Barley
Quinoa
BEANS & LEGUMES
Split peas
Lentils
Black beans
Opt for whole-food sources versus foods fortified with fiber. Research by Georgia State professor Andrew Gewirtz shows that although foods with added fiber can provide some short-term benefits, over time they may increase the risk of liver cancer.
That drop weakens intestinal tissue and increases the likelihood of colitis, chronic inflammation and chronic infections, Gewirtz says. “The lack of fiber doesn’t induce [those things], but it reduces good bacteria that can compete with pathogens and make the host less prone to inflammation,” he explains. And science increasingly suggests that gut bacteria influences mental health as well, playing a role not only in depression, but potentially in Alzheimer’s, Parkinson’s, schizophrenia and more.
Increasing your fiber intake can also help keep you regular, manage cholesterol levels and body weight, and balance your blood sugar, says Kristi King, R.D.N., a national spokesperson for the Academy of Nutrition and Dietetics and a clinical instructor at Baylor College of Medicine.
And small dietary changes can make a big difference, she says. “Doing simple things such as adding a piece of fruit in the morning and then incorporating a snack where we’re adding a fruit or a vegetable, or adding lentils or beans to our lunch or dinner, are very easy things we can do to gradually increase our fiber intake.”
(See “Friendly Fibers” for good sources.)
The word “gradual” is key, she says. The body can adapt to fiber increases, but a quick jump can cause uncomfortable gastrointestinal symptoms. Also, when you’re consuming fiber, it’s essential to drink water throughout the day, she says. “Water helps your body process the fiber, so it’s important to stay hydrated.”
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Don’t let the needles scare you. Rooted in traditional Chinese medicine, this thousands-year-old practice offers a wealth of therapeutic benefits.
BY LISA A. BEACHFrom improving digestion to managing pain, alleviating depression and relieving stress, the holistic-healing technique of acupuncture can treat many physical, emotional and mental issues. But what is it, how does it work and does it really help? Read on for our beginner’s guide to this ancient therapy.
A practice used in traditional Chinese medicine for more than 2,000 years, acupuncture involves inserting ultrathin needles into strategic body points.
“Acupuncture works from manipulating energy,” explains Dr. Noël C. Love, a doctor of acupuncture and Chinese medicine and licensed acupuncturist in Longmont, Colo. Love says energy flows along meridians (or pathways) within the body. “When we’re sick, that energy is blocked, stuck or not flowing right,” Love says. “Acupuncture, along with diet and lifestyle, can help unblock that energy.”
When done correctly by a licensed professional, acupuncture is safe, with few to zero side effects. The single-use, sterile needles are disposed of after each use.
Among many other research studies, a meta-analysis published in JAMA Internal Medicine provides rigorous evidence that acupuncture may be helpful for chronic pain from conditions such as arthritis, headaches and fibromyalgia. In addition, millions of people turn to acupuncture to reduce stress, treat depression, alleviate nausea and vomiting during cancer treatments, reduce menstrual cramps, help with digestive issues, treat insomnia, and prevent migraines.
To tackle the elephant in the room, most people wonder whether acupuncture is painful. After all, you’re getting about a dozen or so needles stuck into your body, right? In reality, though, acupuncture is virtually painless, Love says. Sometimes patients don’t even feel the needle at all, she says. But if there’s any discomfort, she likens it to a slight stinging or mild ache like a bug bite. Common side effects include minor bleeding (“maybe a drop of blood a couple of hours later”) or slight soreness or bruising where the needles were inserted.
“From a Western model, you can do a blood test and look at white and red blood cells before acupuncture treatment and then test that blood immediately following treatment,” Love says. “You’ll see an increase in white and red blood cells, and your brain is being stimulated with neurotransmitters and endorphins. That’s why it’s so good for treating pain.”
What can you expect?
The initial session takes about an hour, starting with a consultation to assess health history and a physical exam to check skin, tongue, pulse and any pain points.
“With acupuncture, we treat the individual holistically and look at the body as a whole,” Love explains. “If a patient has several issues, it’s like peeling an onion. We work with the most pressing issue first—pain—and then move on to other issues.”
A trained acupuncturist taps into her knowledge of the “reactive relationship” between various body parts to deliberately choose needle insertion points to activate the body’s self-healing capabilities. Once inserted, the needles stay in for 10 to 30 minutes. “I leave the room, and 90 percent of the time, patients fall asleep,” Love says. Afterward, some people feel relaxed, while others feel energized.
What should you look for in a practitioner?
According to the National Center for Complementary and Integrative Health (part of the National Institutes of Health), most states require a diploma from the National Certification Commission for Acupuncture and Oriental Medicine for licensing. Ask your doctor for referrals, or search for practitioners on the websites of the American Academy of Acupuncture and Oriental Medicine and the American Society of Acupuncturists.
By following the below, Moore says you can create positive changes and achieve goals and resolutions at any time of the year.
With vacations, picnics, ball games and maybe some mini golf, there’s a plethora of fun to be had in summer, and it feels so good. According to numerous research studies, summer really is a happy season. With lower stress and increased serotonin levels from all the sunshine, it’s the perfect time to use your positivity to reenergize the healthy resolutions and intentions you may have set at the beginning of the year.
“People often choose changes that appear reasonable when they are fully energized by the start of a new year and ready for brand-new possibilities,” says Margaret Moore, founder of Wellcoaches Corporation and author of Organize Your Emotions, Optimize Your Life (William Morrow, 2016). “However, it’s easy to skip deeper reflection on one’s vision for optimal wellness and then best first steps.”
In other words, simply setting a goal and making a resolution without laying
your personal groundwork for change is not enough to be successful. That groundwork includes reflecting on the pros and cons of the change you desire (to recognize your motivation and resistance), developing strategies to deal with challenges that come up and ways to recover quickly, and learning to ask for help from others, explains Moore.
That said, resolutions do “remind us to recommit to one’s best self and reflect on a better future,” says John Norcross, Ph.D., a resolutions researcher and author of Changeology: 5 Steps to Realizing Your Goals and Resolutions (Simon & Schuster, 2012), and they work better than many people realize, if given the proper planning and time. If you feel like you’ve fallen off the wagon to follow through on a New Year’s goal or resolution, begin again now, because you’re likely already doing some of it. Research shows that, in summer, people exercise the most and eat the most fruits and vegetables.
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Clarify your compass direction: Where are you heading?
Ask yourself, “Why is this direction important enough to motivate me to stay on track?”
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Reflect on your strengths around this intention to increase confidence. Also, find your vision, a mind-set that invites inspiration rather than demand. Typical resolutions can feel taxing. Instead of dreading your changes, find what you’re good at and what works—and do more of it!
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Experiment with behavior/habit change one to two changes at a time. (Norcross’ research shows that working on two compatible habits together, such as eating healthier and exercising, is especially effective.
5
Go step by step. The brain can grow only one millimeter of network a day, so taking it a day at a time aligns with the pace of biology. Small steps add up to big, sustainable progress.
‘Tis the season to reenergize healthy intentions for body, mind and soul.
Hormones are vital to our health and wellbeing. Did you know that at least 50 of them circulate in the human body, functioning as chemical messengers between our cells and organs, including the brain? Our hormones affect many aspects of our health, encompassing but not limited to mood, libido, puberty, menopause, metabolism, growth, appetite, sleep cycles and stress management. When they’re in balance, hormones help our bodies thrive.
Unfortunately, hormone imbalance is common and can lead to mild to severe health challenges, such as weight gain (or loss), diabetes, infertility, sleep disorders, loss of focus, weak muscles and bones, depression and/or anxiety, and more.
You are likely familiar with the sex hormones—estrogen, progesterone and testosterone—that influence a woman’s reproductive health. But they don’t tell the whole story. Our body makes and uses many other hormones, too. Thyroid, dehydroepiandrosterone (DHEA), melatonin, vitamin D and cortisol, for example, can profoundly affect a woman’s overall health. When hormone production is prime and proportions are balanced, we have plenty of energy, weight is more controllable, and libido and enjoyment of sex is where we’d like it to be.
Here are some lifestyle and dietary tips to promote hormone balance. »
Although these tips will start you on a path and lifestyle to balance your hormones, it is important to have your hormones measured prior to implementing any strategy to alter (or balance) their levels. Blood, saliva and urine samples are all valid sources for measuring hormones, and some are more reliable than others. Talk to your health-care provider about what is right for you.
Make sleep a priority. Inadequate rest can result in hormonal imbalance. Go to bed before 10 p.m. Keep your bedroom cool and dark. If necessary, consider 3 milligrams of melatonin daily to optimize your circadian rhythm and get the best sleep. Note: Cherries are a great natural source of melatonin.
Consume a plant-based, high-fiber diet. Beets, spinach, whole grains, raw fruit, darkgreen vegetables, legumes, beans, nuts, seeds, winter squash— all are great sources of fiber, which helps us maintain a healthy weight and lower elevated estrogen levels.
Get essential nutrients.
Zinc and selenium are essential for hormonal balance, especially sex hormones and thyroid. Food sources include dark chocolate, peanuts, grass-fed beef, lamb, Brazil nuts, organic tofu and oysters. Include omega-3 fatty acids. These are vital to the structure and function of all cells in the body, including hormones. Walnuts, sardines, wild salmon, trout, oysters and pasture-raised eggs are all good food sources.
Incorporate thyroidsupportive foods. Tuna, wild cod, yogurt, eggs, prunes and bananas all provide iodine, which is essential to healthy thyroid function.
Prioritize vitamin D3. Talk to your healthcare provider about a healthy dose. Organic milk, pasture-raised eggs and mushrooms all provide vitamin D. Limit caffeine and alcohol. Caffeine can act as an irritant and increase anxiety, interfere with sleep and trigger hot flashes. Alcohol has been shown to be a risk factor for certain cancers, including breast cancer. It can also impair release of hormones, resulting in hormone imbalance.
Maintain healthy liver function. This organ influences hormone metabolism. In addition to the above dietary strategies, include foods (and teas) that assist the liver in cleansing, such as avocado, dandelion root and greens, milk thistle, and turmeric.
Dr. Debra Rouse is a registered naturopathic doctor and cofounder of Optimum Wellness drdebrarouse.com
Cool, crave-worthy treats that won’t sideline your nutrition goals.
BY KELLEE KATAGIFrozen treats are to summer what trees are to Christmas—it’s just not the same without them. But if you have specific dietary preferences or restrictions, or you’re just trying to eat better, your favorite indulgences might be a no-go. Not to worry—many companies have come through with offerings that deliver the sweetness the kid in you craves, while accommodating your grown-up desire for healthier eating. Here are a few of our favorites.
OUR PICK
Solero Crushed Fruit Pops
Why we like it: Simple ingredients (fruit, sugar, juice, natural stabilizers), smart portions (40–50 calories per pop) and great taste make this a refreshing treat you can feel good about giving your kids—or indulging in yourself. Each 12-pop box contain two flavors, such as Lemon Lime, Fresh Strawberry or our favorite, Tangerine.
The stats: Per pop: 40–50 calories; 9–12 g sugar
Bonus points for: gluten-free, fat-free, dairy-free
OUR PICK
Daiya Deliciously Dairy-Free
Why we like it: You won’t miss the dairy in these delectable dessert bars. They feature a creamy coconut base (but minimal coconut taste) and are covered in dark, fair-trade chocolate that doesn’t feel waxy. Choose from flavors such as Classic Vanilla Bean, Chocolate Fudge Crunch (the crunch comes from pumpkin seeds!) and Salted Caramel Swirl.
The stats: Per bar: 180–200 calories; 13–15 g sugar
Bonus points for: dairy-free, glutenfree, fair-trade, soy-free, vegan, non-GMO
Outshine Fruit Bars. Made with fruit or fruit juices, plus cane sugar and natural flavors. 60 calories per bar.
Yasso Frozen Greek Yogurt Bars. These extra-creamy bars contain live and active cultures, plus 5g of protein and only 100 calories each.
$35.2 billion
PLANT-BASED MILKS P28 // BEVERAGES P30 // GRILLING P34
Luna + Larry’s Coconut Bliss Dairy-Free
Why we like it: Organic, 100 percent plant-based ingredients, including fair-trade dark chocolate, make this a conscience-friendly sweet treat. Coconut milk serves as the base, and the coconut taste is strong in the vanilla flavors, but barely noticeable in the others, such as Sea Salt Caramel + Chocolate (yes, please!) and Dark Chocolate.
The stats: Per serving ( 2/3 cup): 210–290 calories; 13–21 g sugar
Bonus points for: dairy-free, glutenfree, fair-trade, non-GMO, organic, vegan, kosher
ALSO TRY.
Halo Top employs skim milk and a mix of cane sugar, erythritol and stevia leaf extract to keep fat, calories and sugar low (about 6 g per serving).
OUR PICK
My/Mo Mochi Ice Cream
Why we like it: Because it comes in little balls, mochi ice cream is an ideal treat for portion control. My/ Mo uses real fruit purees, naturally gluten-free rice-flour dough, and plant-based food colorings, such as beet juice, purple carrot juice and turmeric extract. Flavors include fruity ones like Fresh Strawberry and Sweet Mango, as well as new triple-layer offerings like Dulce de Leche.
The stats: Per piece: 110–120 calories; 12–13 g sugar
Bonus points for: gluten-free, kosher, soy-free
OUR PICK
So Delicious Dairy Free Mousse
Why we like it: A fluffy, whipped texture gives this nondairy dessert a light feel—backed up by its mere 100–110 calories per serving. It incorporates both organic cane sugar and erythritol to reduce added sugars. Flavors include Strawberry Swirl and Salted Caramel Swirl, with just the right balance of salty and sweet.
The stats: Per serving (2/3 cup): 100–110 calories, 5–9 g sugar
Bonus points for: non-GMO, gluten-free, vegan, dairy-free
ALSO TRY.
Bubbies Hawaii. Straight from the islands, Bubbies mochi uses natural ingredients and comes in 90-calorie servings, with only 10 grams of sugar.
GLUTEN-FREE GOODIES Just because you’re gluten-free doesn’t mean you no longer crave cookies, cake and other traditionally gluten-full ice cream add-ins. Satisfy your urges with CoolHaus Chocolate Molten Cake ice cream with gluten-free cake pieces or Luna + Larry’s Coconut Bliss ice cream sandwiches , which use cookies made with sprouted gluten-free flours.
ALSO TRY.
Ben & Jerry’s Vegan Chocolate Chip Cookie Chunks. Skip the cookies, and instead pop these vegan mini dough bites that stay soft when frozen.
The many flavors and functions of this natural nectar.
BY GIGI RAGLAND
Blueberry, orange blossom, wildflower, clover, mesquite, even avocado blossom: Did you know that these are natural flavors of honey? Across the country, you can find some type of local or regional honey unique to the area, with palate-pleasing flavors derived from a vast range of blossom-bearing trees, shrubs, flowers or herbs. Honeybees, attracted to blossoms, collect the nectar and buzz back to the hive where the honey-making business occurs.
According to the National Honey Board, more than 300 unique types of honey are available in the U.S. alone, each originating from a different floral source.
“You always get a taste of place with honey,” says Tony Landretti, CEO of Local Hive, which sources from producers across the nation. “For example, honey from Colorado is predominantly alfalfa, clover and wildflower. Southern California honey has a bit of orange blossom. In Florida, the honey may have some Brazilian pepper or tupelo flavors.”
This golden sweetener comes in a range of forms, from liquid and honeycomb to whipped and crystalized. Swirl a spoonful of southern acacia gold into tea, slather a layer of whipped mountain wildflower onto your toast, or add a dollop of fruity Midwestern berry to granola or yogurt.
Filtered honey is mostly clear and smooth. The natural product is heated, and then cooled quickly. This prevents granulation but also removes healthful natural pollens and enzymes.
Unfiltered honey stays in the raw state, the nutrients intact and not tampered with, maintaining all enzymes, antioxidants, amino acids, vitamins and minerals.
It’s no secret that this luscious liquid has tempted sweet lovers for centuries. According to Dr. Ron Fessenden, author of five books on honey, including The New Honey Revolution (Xulon, 2014), honey has several health benefits that may surprise you.
Regulates and controls blood sugar. “This seems counterintuitive, because honey is a sugar,” says Fessenden. “But honey has an equal ratio of fructose and glucose, plus about 180 additional compounds compared with sucrose or high-fructose corn syrup. This combination modulates blood sugar swings by facilitating the uptake of glucose in the liver and the rapid conversion of glucose to glycogen to fuel your brain and body.”
Promotes sleep.
“You need energy to sleep, and the tank that fuels your brain while you sleep is the liver,” says Fessenden. He explains that consuming honey before bed restocks the liver with glycogen for up to eight hours, so your brain has fuel for sleep through the night. When the fuel runs out, your brain “triggers” the need for more, which wakes you up. Fessenden recommends consuming 1 to 2 Tbsp in some warm water or tea.
HONEYBEES VISIT MILLIONS OF BLOSSOMS DURING THEIR LIFETIME.
Exchange honey for granulated sugar in recipes. Nutrition consultant Bonnie Taub-Dix, R.D.N., suggests substituting honey for up to half the sugar called for in a recipe. The honey flavor can enhance or balance flavors of baked goods, as well as provide moisture.
BUY
CONSUMER: THIS COUPON IS TO BE USED ONLY ON THE PURCHASE OF SPECIFIED HONEY STINGER PRODUCTS. RESTRICTED BY LAW IF ALTERED, REPRODUCED, TRANSFERRED, SOLD, OR AUCTIONED. NOT TO BE COMBINED WITH ANY OTHER OFFER. RETAILER: COUPON NOT TO BE DOUBLED. VALUE: 1/100C/.
REIMBURSEMENT: FACE VALUE OF THIS COUPON PLUS 8C WHICH SIGNIFIES YOUR COMPLIANCE WITH HONEY
STINGER’S COUPON REDEMPTION POLICY WHICH IS AVAILABLE UPON REQUEST. COUPON REIMBURSEMENT NOT TO BE DEDUCTED FROM HONEY
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How it’s made: Whole soybeans are pressed in water, and the okara (the insoluble fiber) is removed, preserving the liquid soy protein.
Taste: Very similar to edamame
Nutrient highlights: As much protein as cow’s milk (8 g per cup), plus isoflavones, which may protect against heart disease and osteoporosis
Try: Silk Organic Soy
Perhaps you’re lactose-intolerant. Or trying to cut back on dairy for health reasons. Or committed to a vegan diet. What do you do when it’s time to pour milk on your cereal, in your tea or coffee, or in a recipe? You look to the ever-expanding array of dairy-free, plant-based options. The numbers don’t lie: According to research firm Mintel, nearly half of U.S. shoppers now add a plant milk to their basket. And globally, the industry is estimated to be worth $16 billion—and growing. Now more than ever, consumers can choose from a plethora of plant-based “milks” derived from a variety of sources.
How it’s made: Raw nuts are briefly soaked, and then blended with water and strained.
Taste: Rich, creamy, slightly fruity
Nutrient highlights: Vitamin A, omega-7s for heart health
Try: Milkadamia
How it’s made: Ground, raw almonds are blended with water and strained.
Taste: Nutty, with an ever-so-slight sweetness
Nutrient highlights: More than 40% daily value of vitamin E, which supports heart health and immune function
Try: Califia Farms Almondmilk
How it’s made: Steel-cut or rolled oats are soaked in water, and then pulverized in a blender and strained.
Taste: Mild flavor, slightly sweet
Nutrient highlights: 4 g of protein per cup, plus 10% daily value of iron
Try: Planet Oat Oatmilk
How it’s made: Yellow peas are milled into flour, which is processed to separate the pea protein from fiber and starch. The protein is then further purified and blended with water.
Taste: Not like peas, subtle nutty flavor, some say close to dairy milk
Nutrient highlights: As much or more protein (8–10 g per cup) than cow’s milk; rich in iron, arginine and other branched-chain amino acids, which support heart health
Try: Bolthouse Farms Plant Protein Milk
to match the nutrition- al value of cow’s milk, many are fortified with certain
How it’s made: Seeds of the hemp plant (Cannabis sativa) are pulverized, and then blended with water and strained.
Taste: Mild, nutty, a bit like sunflower seeds
Nutrient highlights: Omega-3s, essential amino acids, magnesium, fiber, iron and potassium
Try: Pacific Foods All Natural Hemp Non-Dairy Beverage
How it’s made: Cold-pressed flaxseed oil is combined with water and stabilizers. Good Karma pasteurizes its milk before packaging.
Taste: Slightly nutty
Nutrient highlights: Omega-3 essential fatty acids, which reduce risk of heart disease and inflammation
Try: Good Karma Flaxmilk
Coconut milk is grated coconut flesh pureed with water and strained to extract a white liquid that is the “milk.” The kind for cooking typically comes in a can, and drinkable versions come in cartons that are most often more watered down and fortified with other ingredients and nutrients. Numerous brands combine coconut milk with their base milk; you’ll see it blended with almond and oat milks to enhance flavor and nutrition— including potassium, which regulates fluid balance in the body, and lauric acid, which has been linked to healthy cholesterol levels.
Although nondairy alterna- tives fail
nutrients—espe- cially calcium, vitamin D and vitamin B12—to make them more compara- ble. In fact, a number of fortified plant-based milks have as much calcium and vitamin D as cow’s milk—or more.
Beat the heat this summer with better-for-you sparkling waters…and fun drink ideas, too.
Made with real, squeezed fruit. The company name is inspired by founder Bill Creelman’s years on Nantucket island, where “spindrift” is the spray that blows off a breaking wave. Available in 10 flavors.
Sparkling
Watermelon Breeze
2-3 medium-sized cubes
fresh watermelon
2-3 mint leaves
Ice cubes
1 can Spindrift Lemon
Add watermelon to a glass. Muddle with mint leaves, to make watermelon juice. Fill with ice cubes, and top with Spindrift Lemon. Garnish with a small wedge of lemon and mint leaf. Bonus: Freeze small squares of watermelon to make tasty ice cubes. Makes 1–2 drinks.
Purified carbonated water and natural flavors. Did you know that Austin, Texas (where the company is based) used to be called Waterloo? Hence the name. Available in 10 flavors.
Black Cherry & Lime Mocktail
2 cans Waterloo Black Cherry Sparkling Water
6 blackberries
3 tsp lime juice
Fresh mint
Ice
2 lime slices, for garnish
Fill two 12-ounce glasses each with 1 mint leaf, 2 blackberries and 1½ tsp lime juice. Muddle ingredients together. Fill glasses halfway with ice. Fill remaining with sparkling water. Stir together, and garnish with a fresh blackberry, lime slice and mint leaves. Makes 2 drinks.
IS BUBBLY WATER BAD FOR YOUR TEETH?
Naturally flavored bubble waters continue to fill the gap that soda once filled. And with good reason: They’re free of sugar or sweeteners, sodium and other additives. Here are some of our favorites, with ideas for easy, refreshing mocktails, too. Indulge without the guilt!
Pronounced “La-CROY.” All water is locally sourced from locations throughout the U.S. Available in 15 flavors, including new HI-Biscus.
Grapefruit Slush
1 can LaCroix Apricot
Sparkling Water
1 tsp fresh lime juice
2 Tbsp fresh grapefruit juice
1½ cups ice
2 grapefruit wedges, for garnish
Blend together all ingredients, until ice is crushed. Pour into glasses and garnish with grapefruit wedges. Makes 2 drinks.
Made with carbonated water and certified organic, non-GMO natural flavors. Available in six flavors.
Strawberry-Watermelon & Mint Refresher
2 cups watermelon cubes
¼ cup mint leaves
2 Tbsp lemon juice
6 cans Simple Truth Organic Strawberry Watermelon Seltzer Water
6 whole strawberries
CARBON DIOXIDE IS WHAT MAKES WATER FIZZY AND BUBBLY. IT ALSO PROVIDES A TANGY TASTE.
Blend chopped watermelon, mint and lemon juice, until smooth. Fill a glass with ice. Add 2–4 tablespoons watermelon puree and one can seltzer. Stir to combine. Garnish with a strawberry. Makes six drinks.
According to the American Dental Association, the answer is no. In a study using teeth donated for research, researchers tested to see whether sparkling water would attack tooth enamel more aggressively than regular lab water. The result? The two forms of water were about the same in their effects on tooth enamel. This finding suggests that, even though sparkling water is slightly more acidic than ordinary water, it’s all just water to your teeth.
Expand your recipe repertoire with this collection of new cookbooks.
Inflammation is good and bad: Good when it’s fighting off threats like viruses and bacteria, and healing damaged tissue. But bad when it reaches a chronic state, leading to allergies, aches and pains, digestion issues, and even diseases like cancer and heart disease.
Anti-Inflammatory Drinks for Health (Adams, 2019), by Happy Healthy Mama blogger Maryea Flaherty, is filled with 100 smoothies, shots and broths packed with foods and nutrients scientifically proven to reduce inflammation. Try a Turmeric Smoothie, Celery Sunshine Juice or Rosemary Coconut Cooler.
Many classic Asian dishes call for meat, fish sauce or butter. So, what’s a vegan and Asian food lover to do?
In East Meets Vegan (The Experiment, 2019), vegan food blogger Sasha Gill has “veganized” 90 classic Asian dishes from India, Thailand, Singapore, Malaysia, China and Japan. “I want everyone to be able to enjoy the amazing food Asia has to offer,” she writes. “This book isn’t about restriction… it’s a celebration of plant foods and all the amazing things they can do.” Recipes include Butter Bean Tikka Curry, Pineapple Fried Rice and Miso Caramel Eggplant.
Like 67 percent of American women, Maggie Battista has struggled with health, weight and selfimage. In her new book A New Way to Food (Roost, 2019), the cookbook author and founder of online food shop eatboutique.com shares 100 mainly dairyfree, plant-based recipes that helped her find her way to good health and losing weight. Recipes include Spring Roll Salad, Potato Zucchini Dumplings with Green Sauce and Spicy Zucchini Spaghetti. The book is also a personal memoir, filled with stories, tips, mantras and routines from Maggie’s journey of reconciling with food.
In her latest book, The Clean Plate (Grand Central, 2019), actress and bestselling author Gwyneth Paltrow writes, “For me, the most powerful reset button is food. I don’t know any magic bullets, but eating clean comes close.” The book is a collection of 100plus “clean” recipes, free of dairy, gluten, nightshades, peanuts, red meat, soy, and processed foods or sugars. Highlights include Cucumber and Avocado Gazpacho, Peruvian Chicken Cauli Rice Soup and Crunchy Spring Veggie Grain Bowl. It also features six weeklong cleanses by some of Paltrow’s favorite medical practitioners, incorporating recipes from the book.
A muffin-cup meal is a fun way to mix up the breakfast routine and please picky palates.
BY SARAH PROTZMAN HOWLETT
You’ve heard it time and again: Breakfast is the most important meal of the day. It kick-starts your metabolism and gives you energy to stay alert and focused. If you’re a parent, though, sometimes it’s challenging to get your young ones to eat something before school. Here’s a solution: Feed kids quickly and healthfully with a muffin-cup meal. Simply set up six baking cups (compostable paper ones work fine, or try some colorful silicone reusable cups), and fill each cup with a different healthy choice, such as:
PLAIN ROASTED ALMONDS
BLUEBERRIES
MANDARIN ORANGE SEGMENTS
BANANA CHIPS
PISTACHIOS
WHOLE-GRAIN WAFFLE SEGMENTS (Option to add maple syrup to one of the cups for dipping)
MIX IN NONTYPICAL BREAKFAST FOODS, TOO, LIKE SHAVED CARROTS, CUCUMBER SLICES AND SUNFLOWER SEEDS.
AVOCADO (may want a fork handy for this one – we love the Real Kids’ silverware from IKEA)
HALVED CHERRY TOMATOES
SNAP PEA SEGMENTS
PEPPERONIS
MARCONA ALMONDS CUBED CHEESE
WANT TO GIVE YOUR KIDS A BREAKFAST TREAT WITH SOME ADDED PROTEIN?
Horizon Organic’s Protein Chocolate Milk is USDA-certified organic with 12 grams of protein per eight-ounce serving.
NOT JUST FOR BREAKFAST
There’s really no wrong time of day for a muffin-cup meal. They’re ideal for using odds and ends before soccer practice or making a quick fix on blue-sky evenings when not even the grown-ups want to come inside. At dinner, try heavier fare that can still be picked up, like shredded chicken, raw veggies, shelled edamame and fingerling potatoes.
This bevy of beverages provides benefits from improved energy and focus to overall well-being.
Today’s consumers are looking for beverages that do more than just quench thirst and deliver great taste: They want a drink that offers health and wellness benefits. There are plenty of options.
Get a daily boost of 11 vitamins and minerals, plus electrolytes, with a Nuun Vitamins effervescent tablet. Fill your favorite bottle with 16 ounces of water, and plop in a tablet, which includes vitamins A, C, D and E to support immunity, B12 and folate for energy metabolism, and calcium and magnesium for muscles and bones.
Available in 6 fruity flavors, 2 with caffeine. No more than 15 calories per tablet.
ENERGY.
Energy drinks can sometimes make your heart race. But studies show that L-theanine, an amino acid, and caffeine— two key ingredients in this lightly carbonated beverage—partner well to provide a beneficial and balanced energy boost. Other good-for-you ingredients include ginseng for cognition and coenzyme Q10 (CoQ10) for heart health.
Available in 3 fruity flavors, with cane sugar (150–160 calories) or sugar-free (5 calories).
After a hard workout, your body needs numerous nutrients to recover. LifeAid’s lightly carbonated FitAid contains arginine and glutamine, amino acids that help repair muscles and ligaments. There’s also glucosamine for joint health, a blend of turmeric and spices for inflammation and post-workout soreness, and a hefty dose of vitamin B12 to keep nerve and blood cells healthy.
Available in lowcalorie (45 calories) or zero sugar (5 calories).
SOURCE: GLOBALDATA “TRENDSIGHTS ANALYSIS: WELLBEING.” 73 %
Aloe vera, mango and mangosteen (a tropical fruit) meet in this refreshing juice drink that offers various functional benefits. It has antioxidants that support your immune system and protect you from aging and cancer-causing free radicals, anti-inflammatory compounds that aid digestion, and essential minerals for healthy cells and metabolism.
Sweetened with cane sugar. 70 calories.
OF CONSUMERS CONSIDER FOOD AND DRINK PRODUCTS FORTIFIED WITH ADDED NUTRIENTS APPEALING.
Certified USDA Organic and lightly carbonated, this drink is made with guayusa (gwhy-you-sa), a leaf grown mainly in Ecuador with the same amount of caffeine as a cup of coffee. Guayusa also hosts free radical–fighting antioxidants and theobromine (common in dark chocolate), which tempers caffeine jitters and provides more sustained energy, without the caffeine crash.
Available in 6 flavors, 3 with organic cane sugar (70 calories) and 3 with zero sugar (0 calories).
BY REBECCA HEATON
Grilling is a summertime ritual that just makes food look and taste better—the smoky essence, the grill lines that form, the fun marinades and the fresh taste from cooking something quickly over a flame. And while the ritual is often associated with meat, there are many creative ways to grill fruit and vegetables to complement an outdoor meal— grilled guacamole, anyone?
Grilling vegetables over high heat caramelizes their natural sugars, making them sweeter. The method also helps vegetables retain more nutrients, compared with boiling, and there’s practically no need for oil or fat, compared with sautéing or frying.
We asked Sam Turnbull, food blogger (itdoesnttastelikechicken.com) and author of Fuss-Free Vegan (Random House, 2017), for her favorite ways to grill up vegan meats, fruits and veggies. “I decided to go vegan about seven years ago, but I didn’t want to give up recipes that I grew up with, like burgers and tacos. So I worked on creating dishes for myself with ingredients you find at your regular grocery store, to prove to friends and family that veganism can be delicious and wonderful,” Turnbull says.
PINEAPPLE
SKEWERS LIGHTLY GRILLED ARE A TERRIFIC SUMMER TREAT AND SIMPLE TO PREPARE.
“If you’re trying to get away from the tofu vibe, try grilling peeled and sliced (½-inch) rounds of butternut squash,” Turnbull suggests. Lightly brush with oil before grilling, and serve with an easy-to-make chimichurri sauce (below).
CAULIFLOWER FLORETS: Marinate (with one of the options at right) and skewer.
EGGPLANT: Slice into thick rounds, and marinate before grilling. Turnbull suggests the barbecue marinade.
AVOCADO: Slice in half, remove pit, lightly coat with oil and grill. “Scoop out, sprinkle with salt, and you have instant guacamole!”
STRAWBERRIES AND MUSHROOMS: Marinate in a balsamic sauce; then skewer and grill. “It’s a sweet and savory option.”
FRUIT: Combine strawberries and chunks of peaches and pineapple on skewers to grill. Serve over ice cream. “Delicious!”
CORN: Stick right on the grill out of the husk; cook until browned. “I like to slather mine with a vegan mayo or nutritional yeast.” Also, try sprinkling with fresh herbs, or drizzle with a Creamy Cilantro Lime Sauce (see below).
“If you want a meaty fill, grill a block of marinated tofu. Or get more adventurous and try grilling a marinated seitan steak or seitan tenders,” Turnbull recommends. Tempeh is also an option.
Each marinade takes less than five minutes to prepare. For best results, let seitan, tofu or tempeh marinate in the fridge a minimum of 15 minutes or up to four days, or you can freeze marinades for later.
BARBECUE
6 Tbsp barbecue sauce
½ tsp liquid smoke
CREAMY CILANTRO
LIME SAUCE
In a high-speed blender, combine and blend until smooth:
½ cup raw cashews
½ cup water
¼ cup nutritional yeast
¼ cup lime juice
¼ cup fresh cilantro,
1 Tbsp Dijon mustard
1 clove garlic
¼ tsp black pepper
Don’t have skewers? Use branches of rosemary, which will infuse a hint of flavor while the veggies cook—plus, they make for a beautiful presentation.
5-MINUTE CHIMICHURRI SAUCE
In a blender or food processor, combine 1 cup fresh cilantro, 1 cup fresh parsley, ¼ cup chopped red onion, ¼ cup olive oil, 2 minced garlic cloves, 2 Tbsp lime juice, ¼ tsp salt and ¼ tsp optional red pepper flakes.
Lightlife Smart Sausages. Meat-free doesn’t have to mean no sausages. These soy-based versions come in versatile flavors, including Smoked Apple Sage, with 13 grams of protein.
ITALIAN
2 Tbsp olive oil
2 Tbsp lemon juice or white wine vinegar
1 tsp dried rosemary
1 tsp dried basil
¼ tsp garlic powder
¼ tsp salt
1 /8 tsp black pepper
MEXICAN
2 Tbsp light oil
2 Tbsp lime juice
1 Tbsp agave
2 tsp chili powder
1 tsp smoked paprika
½ tsp garlic powder
Beyond Meat–The
Beyond Burger. This plant-based burger—made with pea protein—looks and cooks like beef, with a satisfying flavor and 20 grams of protein.
SRIRACHA
2 Tbsp Sriracha
1 Tbsp soy sauce
1 Tbsp maple syrup or agave
LEMON MUSTARD
2 Tbsp lemon juice
2 Tbsp Dijon mustard
1 Tbsp maple syrup or agave
1 /8 tsp black pepper
BALSAMIC
2 Tbsp olive oil
2 Tbsp balsamic vinegar
½ tsp garlic powder
TERIYAKI
2 Tbsp brown sugar
2 Tbsp soy sauce
2 Tbsp orange juice or water
½ tsp garlic powder
½ tsp powdered ginger
Daiya’s Deliciously Dairy-Free Cheddar Style Slices. Who doesn’t like melted cheese atop a burger (or sausage!). These slices are dairy-, gluten-, soy- and nut-free.
Prefer to make your own salad dressing? Mix and store your homemade blends in the Chef’n Emulstir Salad Dressing Mixer. Fill the vessel with ingredients—measurement lines in cups, ounces and milliliters make it easy—and press the cork to seal. Then turn and unlock the puller handle, and pump up and down to emulsify. With a drip-free spout, your dressing is ready to serve right from the vessel. Choose from glass ($19.99) or plastic ($14.99), both dishwasher-safe. chefn.com
Create a delicious, beautifully chopped salad from start to finish with the Kuhn Rikon Salad Maker. Rinse and drain your greens and veggies in the basket; then quickly and safely chop and slice them with a large knife through openings in the basket. You can use the lid as a cutting board, too. Tip everything into the clear bowl, add dressing, toss, and you’ve got a lovely salad to serve. Have leftovers? Store in the bowl, and cover with the lid. $25, kuhnrikon.com
Kitchen gizmos for the fruits and veggies of summer.
On hot summer days, the Yonanas machine will churn out fresh sorbet in a flash. Simply feed frozen fruit through a tube and voilà—a cool treat with no added sugars or dairy. It’s fun to do with kids, because you can get creative with the fruits you choose, as well as optional addins, such as extracts, peanut butter and cocoa powder. An extensive recipe book is included to spur ideas. When you’re done, toss everything in the dishwasher. Basic version ($49.99), Yonanas Elite—twice as powerful ($119.99). yonanas.com
Hurom’s H101 Easy Clean Slow Juicer helps you turn the bounty of summer’s fruits and veggies—nuts, too!—into fresh juices and smoothies. Easy to assemble, use and then disassemble for cleaning, this juicer comes with several strainers for everything from nonpulpy juice to a thick smoothie. There’s even a strainer to make slushies using frozen fruits. The juicer’s slow speed and squeezing technology ensure every last bit of goodness is squeezed from ingredients. Comes with a quick recipe guide to get you started. $499, hurom.com
Fermenting can seem intimidating, but it’s easier than you think. The My Mason Makes Fermentation Kit streamlines the process. The kit comes with four fermenting and storage lids, filters, and an oxygen extractor—you provide the mason jars—to turn fruits or vegetables into tangy, probiotic-laden creations. An easy-to-follow guide takes you through the steps and includes an array of starter recipes, from sauerkraut and pickles to dilly beans and kimchi. $35.99, nourishedessentials.com
SUMMER IS WHEN EVERYTHING IS FRESH AND FLAVORFUL
This time of year, fruits and vegetables are ripe for the picking. And cold soups are so refreshing, like this easy-to-make Cucumber & Avocado
Gazpacho from The Clean Plate by Gwyneth Paltrow. Visit livenaturallymagazine.com for the full recipe.
TURN THE PAGES FOR MORE FRESH, FLAVORFUL RECIPES!
DISH IT UP P40 // FAST & FLAVORFUL P45 // HEALTHY KITCHEN P53“If it could only be like this always—always summer, always alone, the fruit always ripe.”
EVELYN WAUGH
Like to run, bike or swim? Compete in races? Hike up mountains? Climb rock walls? All of the above? Check out this collection of recipes to replenish what your body loses after being active. TURN TO PAGE 42 FOR RECIPES.
Twice-Smashed Sweet Potato replenishes carbohydrate stores; rich in fiber and carotenoids; strong antioxidant
Grilled Caesar Salad with Tofu Croutons boosts recovery; rich in protein, fiber and isoflavones
Blueberry-Cherry Balsamic Cobbler with Honey-Cashew Vanilla Ice Cream replenishes carbohydrate stores; strong anti-inflammatory/ antioxidant; healthy fats; moderate strength-builder
boosts recovery; rich in phytochemicals, vitamins, prebiotics and fiber
Chocolate Horchata
replenishes carbohydrate stores; strong antioxidant; moderate strength-builder
Protein is a collection of amino acids that the body needs for a wide variety of reasons: tissue and cell building, fluid balance, hormones and enzymes. Meat, dairy and eggs are excellent sources of complete protein, but soy (in tofu and tempeh) and grains like amaranth, quinoa and buckwheat are, too. In fact, most legumes (beans) are about 90 percent complete protein. That is why nutrition experts suggest eating beans and rice and/or nuts together to maximize amino acid consumption.
boosts recovery; rich in phytochemicals, vitamins, prebiotics and fiber
Tempeh Beetloaf
boosts recovery; high in protein and fiber; strong antioxidant; anti-inflammatory; good source of pre/probiotics
JUST AS WITH A CAR ENGINE, your body needs fuel to run (or bike, swim, hike, climb, ski, etc.), particularly at higher intensity levels when you’re active. Recipes like these are designed to ensure that you restore what your body has lost during intensive training. If the body does not recoup spent energy (generally carbohydrates/sugar) as quickly as possible, it will most likely tap muscle tissue for immediate metabolic needs, which in turn intensifies a post-inflammatory response. In other words, your body will have a difficult time recovering, healing and getting stronger if it’s not given the right fuel post-workout. These plant-based recipes can help.
SERVES 8
1 sweet potato, peeled and cubed
3 small butternut squash, peeled and cubed
5 Yukon Gold potatoes, peeled and cubed
¼ cup olive oil
1 tablespoon salt
½ cup caramelized onions, optional
½ cup shiitake-mushroom
bacon
Caramelized onions
3 yellow onions
¼ cup coconut sugar
2 tablespoons oil
SHIITAKE-MUSHROOM BACON
1 pound shiitake mushrooms
¼ cup tamari or soy sauce
1 teaspoon salt
1 teaspoon red pepper flakes
1
⁄3 cup olive oil
¼ cup coconut sugar
1. Preheat oven to 350°. Place sweet potato, butternut squash and potatoes in a large pot with cold, salted water. Boil until fork-tender, and strain.
2. Place cooked ingredients in a large bowl, and mash with your hands. Add olive oil and salt to mash, and mix in. Place in a baking dish, and bake 30 minutes.
3. To make onions, add all ingredients to a preheated sauté pan over low heat. Allow onions to slowly caramelize, and cook down until soft and golden brown. As needed, add water to prevent sticking. Stir occasionally.
4. To make shiitake bacon, add all ingredients to a preheated sauté pan over medium heat. Mix well, and sauté until mushrooms are golden brown on edges and soft. Remove from
pan, and place on paper towel to absorb residual grease.
5. Top cooked potatoes with caramelized onions and shiitake bacon.
PER SERVING: 420 CAL; 8 G PROTEIN; 14 G FAT; 78 G CARB (27 G SUGARS); 1,520 MG SODIUM; 8 G FIBER
Grilled Caesar Salad with Tofu Croutons
SERVES 8
2 (14-ounce) packages tofu
2 teaspoons salt
2½ teaspoons garlic powder
1½ teaspoons cayenne powder
2 heads romaine lettuce
2 bunches kale, any variety
Olive oil, as needed
1 cup cornstarch
DRESSING
1⁄3 cup buffalo sauce
¼ cup reduced-sodium tamari
1 tablespoon black pepper
2 teaspoons salt
3 garlic cloves
1 teaspoon Dijon mustard
1 cup olive oil
Water, as needed
1. Drain tofu and cut into ½-inch cubes. Add salt, garlic powder and cayenne powder. Combine and let marinate 10 minutes.
2. Wash lettuce and kale. Dry and chop; set aside.
3. Heat a medium skillet with olive oil. Coat tofu with corn starch, and sauté until crispy and lightly browned. Let cool.
4. For dressing, combine all ingredients except water. Add water only as needed for preferred consistency.
5. Toss dressing and all ingredients together, and serve.
PER SERVING: 230 CAL; 13 G PROTEIN; 16 G FAT; 11 G CARB (3 G SUGARS); 660 MG SODIUM; 5 G FIBER
2 beets
Olive oil, for cooking and roasting Salt and ground black pepper, to taste
1 block tempeh
1 cup yellow onion, chopped
2 cups cremini mushrooms, chopped
3 tablespoons reducedsodium tamari
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon smoked paprika
½ teaspoon ground cumin
½ teaspoon dried thyme
1 tablespoon chia seeds
1 cup cooked quinoa
½ cup rolled oats, soaked overnight
1⁄3 cup walnut pieces
1½ cups green lentils, cooked and divided
½ cup raw cashews, soaked and simmered for 15 minutes, until semi-soft
1 tablespoon egg replacer or flax egg
2 tablespoons ketchup
DIRECTIONS
1. Preheat oven to 400°. Cut beets into cubes. Toss with oil, salt and pepper, and roast 30 minutes, until tender. Reduce temperature to 375°.
2. Cut tempeh into cubes. In a skillet or nonstick frying pan, add oil and cook onions and mushrooms until tender. Add tempeh, and cook until browned. Add tamari, onion powder, garlic powder, paprika, cumin, thyme and chia seeds. Stir to evenly coat. Remove from heat, and allow to cool.
3. Combine tempeh mix with quinoa, oats, walnuts and ¾ cup lentils. Mix well.
4. In a food processor, combine cashews, beets, egg replacer and remaining lentils. Pulse until only
little pieces of beet and lentils are visible. Add to tempeh mix. Adjust seasoning to taste.
5. Moderately grease a loaf pan with oil, and fill with tempeh mixture, packing down to fill any gaps. Evenly spread ketchup on top. Bake 50 minutes.
PER SERVING: 230 CAL; 13 G PROTEIN; 11 G FAT; 24 G CARB (4 G SUGARS); 330 MG SODIUM; 5 G FIBER
CONFIT
6 plum tomatoes
¼ cup olive oil
½ teaspoon salt
½ teaspoon ground black pepper
2 teaspoons fresh thyme, minced
ASPARAGUS
1½ pounds asparagus
4½ tablespoons olive oil
3 cloves garlic
1½ teaspoons lemon zest
½ teaspoon paprika
½ teaspoon salt
½ teaspoon ground black pepper
DIRECTIONS
1. Preheat oven to 250°. Prepare an ice bath with ice cubes in cold water in a medium-sized bowl.
2. Bring a large saucepan of water to a boil. With a sharp paring knife, carefully core each tomato. Score the opposite end gently, just breaking the skin. Place tomatoes in a large heatproof bowl.
3. Pour boiling water over tomatoes; let soak 30 seconds. Remove with a slotted spoon, and place in ice bath to cool quickly. Remove after 2 minutes.
4. Peel tomatoes when cool enough to handle. Cut in half lengthwise, and place, cut side up, on a parchment-lined baking sheet. Drizzle evenly with olive oil; season with salt, pepper and thyme.
Optimum Wellness is excited to partner with Johnson & Wales University (JWU). Jonathan Jacob, Chef Adam Sacks, Jordan Miles, Alexandra Salanty, Kayley Trosper (L to R) developed these recipes. Known as a recognized leader in culinary education, JWU is changing the way the world eats. For info, visit jwu.edu/denver.
5. Roast until tomatoes are dried halfway through, 5–6 hours. Let stand to cool. At this point, you can cut or blend them up slightly to make more of a jamlike consistency. To store, place in a sealable container. Pour oil from baking sheet over the top. Refrigerate up to 1 week.
6. Wash asparagus with cold water. Remove woody stems by peeling the last 2–3 inches of each spear, and then slicing off tips on a bias to make a pointed end.
7. In a small bowl, whisk together remaining ingredients until well-combined. Toss trimmed asparagus into mixture until well-coated.
8. Cook asparagus outside on a grill in a grilling basket, about 3 minutes, or on a sheet pan at 400° for 15 minutes, until tender.
PER SERVING: 160 CAL; 2 G PROTEIN; 15 G FAT; 6 G CARB (3 G SUGARS); 300 MG SODIUM; 3 G FIBER
Find recipe online at livenaturallymagazine.com
SERVES 8
1½ cups water
½ cup quinoa
Vanilla Ice Cream
Find recipe online at livenaturally magazine.com
3 cups fresh sweet cherries, pitted and halved
1 cup blueberries
1 tablespoon balsamic vinegar
½ cup coconut sugar
½ cup wheat flour
½ cup coconut oil
½ teaspoon ground cinnamon
¼ teaspoon ground allspice
¼ teaspoon salt
1. Preheat oven to 400°. In a saucepot, bring water to a boil and add quinoa. Reduce to a low simmer, and cover; cook 20 minutes, until tender and fluffy. Let cool in fridge 30 minutes.
2. In a bowl, gently toss cherries and blueberries with vinegar. Place in a 9-inch-deep pie dish (or an equivalent square baking dish).
3. In a separate bowl, combine remaining ingredients. Evenly sprinkle mixture over fruit.
4. Bake 22–25 minutes, until topping is golden. Serve warm with whipped cream or Honey-Cashew Vanilla Ice Cream.
PER SERVING: 230 CAL; 2 G PROTEIN; 4 G FAT; 46 G CARB (35 G SUGARS); 15 MG SODIUM; 3 G FIBER
SERVES 8
1 tablespoon fresh rosemary
2½ teaspoons fresh thyme
2 teaspoons fresh oregano
1 teaspoon salt
1 teaspoon ground black pepper
1 teaspoon onion powder
1 teaspoon garlic powder
½ cup blend of canola oil (75%) and olive oil (25%)
1½ cups cauliflower, cut into ½-inch florets
1 cup beets, peeled and cut ¼-inch cubes
1 cup eggplant, cut into ¼-inch cubes
1½ cups carrots
1. Preheat oven to 425°. Wash all vegetables and set aside.
2. Mince fresh rosemary, thyme and oregano very finely. In a medium bowl, combine with other seasonings and oil. Whisk until well-combined.
3. Keep all vegetables separate for roasting. This helps keep proper coloration and cook time.
4. Peel carrots, and slice into a faux tourné by cutting at a 45-degree angle, giving the carrot a quarter turn and then cutting again at an angle. Continue cutting each carrot this way, all the way down its length. Place on one half of sheet with beets. Place eggplant and cauliflower on other half of baking sheet.
5. Rewhisk oil mixture, and coat vegetables as evenly as possible. Place in oven, and cook until desired tenderness: eggplant and cauliflower 20 minutes, carrots and beets 30 minutes.
6. Gently combine all roasted vegetables in a bowl, and serve.
PER SERVING: 150 CAL; 1 G PROTEIN; 14 G FAT; 6 G CARB (3 G SUGARS); 330 MG SODIUM; 2 G FIBER
Mangoes can vary in sweetness, so taste the filling and add more honey if desired, though a touch of sour complements the full recipe nicely. Chill bars overnight for best texture. MAKES 12 BARS
2 cups almond flour
8 medjool dates, pitted and chopped
2 tablespoons coconut oil
1 teaspoon cinnamon
¾ teaspoon salt
FILLING
1 (13.5-ounce) can full-fat coconut milk, chilled overnight; do not shake 3 cups (about 2 medium) chopped mango
2 tablespoons coconut oil
1 tablespoon raw honey
Shredded coconut, for garnish
1. Grease an 8x8-inch baking dish with coconut oil. Combine all crust ingredients in a food processor. Blend until mixture is crumbly and easily holds together when pressed.
2. Add crust to baking dish, and press firmly into an even layer. Chill in fridge while making filling. Wash food processor.
3. Remove lid from coconut milk. Carefully scoop cream into food processor, leaving liquid in can. Reserve coconut liquid for another use, such as a smoothie.
4. Add mango, coconut oil and honey to coconut cream.
5. Whip 3–4 minutes, until thick and creamy. Texture should be similar to a custard or pudding.
6. Spread evenly over crust, and garnish with coconut. Freeze bars for two hours before slicing into squares. Let soften a bit before serving.
SELECT MANGOES THAT ARE RIPE—SOFT BUT NOT MUSHY. CONSIDER BUYING AN EXTRA MANGO, JUST IN CASE ONE IS BROWN OR SOUR.
GET PLAYFUL WITH YOUR PESTO: EXPERIMENT WITH SUBSTITUTIONS. TRY VARIOUS FRESH GREENS, HERBS AND SEEDS.
Bursting with vibrant, fresh flavor, this dish is a taste of summer. The combination of Swiss chard, basil and hemp seeds is an antioxidant powerhouse, and the pesto yields almost 2 cups. Freeze, or store extra in the fridge for up to one week. SERVES 4
1 large bunch Swiss chard, stems removed and leaves roughly chopped
¾ cup (1 small clamshell)
lightly packed basil leaves
½ cup hemp seeds
¼ cup pumpkin seeds
¼ cup lemon juice
2 medium garlic cloves, roughly chopped
1 teaspoon salt
¼ cup olive oil
2 medium yellow squash SHOP RECIPES ON OUR WEBSITE
1. In a food processor, add Swiss chard, basil, hemp seeds, pumpkin seeds, lemon juice, garlic and salt.
2. Blend, and slowly drizzle in olive oil, until consistency is slightly chunky but well combined. Pause, and scrape down sides of processor with a spatula as needed.
3. Slice top and bottom off squash. Using a spiralizer, slice into “noodles.” Trim long noodles with scissors.
4. Toss pasta with ½ cup pesto. Add more pesto to taste.
PER SERVING: 328 CAL; 10 G PROTEIN; 26 G FAT; 18 G CARB (4 G SUGARS); 899 MG SODIUM; 9 G FIBER
A vegan and gluten-free variation of ravioli, these colorful gems make a great appetizer for your next summer gathering. Pine nuts provide an umami richness, surprisingly reminiscent of cheese. Best served right away, though the “cheese” can be made a day ahead. YIELDS APPROXIMATELY 30 PIECES
3–4 small beets
1 tablespoon olive oil
¼ teaspoon salt
Minced chives for garnish
CHEESE
1 cup pine nuts, soaked for ½ hour
1½ tablespoons olive oil
1 small garlic clove, chopped
1 teaspoon lemon juice
½ teaspoon salt
2 tablespoons minced parsley
2 tablespoons minced chives
1. Slice roots and tops off beets, and peel. Using a mandolin, thinly slice beets
1/8- to 1/16-inch thick.
2. In a small bowl, toss beet slices with olive oil and salt.
3. While beets are softening, drain and rinse pine nuts. Place in a food processor with olive oil, garlic, lemon juice and salt; blend until creamy and “cheese” begins to form a ball. Pause, and scrape down sides of processor with a spatula as needed.
4. Transfer to a bowl, and stir in herbs. Season to taste.
5. Place beets in a strainer to drain off any excess liquid. Place half the beet slices on a serving platter, and top with about 1 teaspoon “cheese.” Finish with another slice of beet, and garnish with chives.
THOUGH ANY FOOD PROCESSOR CAN BE USED, A MINI-PROCESSOR IS IDEAL WHEN MAKING THE PINE NUT “CHEESE.”
My background is in naturopathic family medicine, as a primary care doctor. I had a practice for over 20 years, serving over 12,000 patients. I’m all about well-being. I love that we can put things in our bodies every single day and surround ourselves with amazing opportunities to up-level our well-being. That is why I founded Optimum Wellness 20 years ago, and why I founded Healthy Skoop in 2012. Here’s to being the most awesome version of yourself!
-Dr. James Rouse
Thick and luscious, this creamy dip pairs with any variety of crunchy vegetables. Try Easter egg radishes, jicama or snap peas for something a little different. YIELDS 1 ¼ CUPS
1 cup raw cashews, soaked for ½ hour
1 medium garlic clove, roughly chopped
½ teaspoon salt
¼ cup olive oil
¼ cup lemon juice
¼ cup water
ANY VARIETY OF RAW SEEDED CRACKERS ALSO MAKE A GREAT ACCOMPANIMENT WITH THIS CREAMY, FLAVORFUL DIP.
1. Drain and rinse cashews. Add cashews, garlic and salt to a high-powered blender.
2. Combine olive oil, lemon juice and water in a small liquid-measuring cup.
3. On medium speed, slowly drizzle in liquids; then increase speed to high. Blend until smooth and creamy. Season with more salt if needed, to taste.
This twist on traditional pesto is delicious as a condiment or sauce for pasta, vegetables, seafood and poultry. MAKES ABOUT 12 OUNCES
2 cups fresh baby spinach
¼ cup fresh basil
Serve as a dip with bread or over pasta, too. Choose a pasta shape with holes, like penne, or twists, like fusilli, to sop up the deliciousness of the pesto.
¼ cup sunflower seeds, raw, hulled
1⁄3 cup pine nuts
3 cloves garlic, peeled and crushed
1 tablespoon fresh lemon juice
¼ cup grated Parmesan cheese
¼ cup extra-virgin olive oil
¼ cup water
½ teaspoon salt (optional)
½ teaspoon freshly ground black pepper
1. Place spinach, basil, sunflower seeds and pine nuts into a food processor; pulse several times. Add garlic, lemon juice and cheese; pulse several times more. Scrape down sides of food processor with a rubber spatula.
2. While food processor is running, slowly add olive oil and then water in a steady, small stream to help emulsify and prevent separation. Occasionally stop to scrape down sides of food processor.
3. Stir in optional salt and freshly ground black pepper; adjust seasoning to taste.
PER FULL YIELD: 696 CAL; 16 G PROTEIN; 67 G FAT; 11 G CARB (1 G SUGARS); 1,601 MG SODIUM; 3 G FIBER
✴ mostTheworld’spopularway theseofeatinginspired tastycreations.
Use this recipe as a template for one-bowl summer lunch salads with the same dressing and bread, but varying salad ingredients; try adding leftover veggies, like roasted corn kernels. SERVES 4
3 cups whole-wheat sourdough bread, cut into 1-inch cubes
5 tablespoons extravirgin olive oil, divided
3 tablespoons red wine vinegar
1½ cups cooked chickpeas, drained and rinsed
5 ounces skipjack tuna; packed in water, drained
1 cup (about 1 large)
cucumber, diced
½ cup radishes, thinly sliced
½ medium red onion, chopped
1½ pounds cherry tomatoes, or ripe tomatoes, cut in chunks
1⁄3 cup kalamata olives
¼ teaspoon sea salt (optional)
Freshly ground black pepper, to taste
½ bunch fresh basil leaves, torn
3 ounces mixed baby greens
1. Preheat oven to 375°. Place bread cubes on a baking sheet, and toss with 1 tablespoon olive oil. Toast in oven until crisp and lightly browned, about 10 minutes. Remove from oven, and set aside.
2. In a large salad bowl, whisk together remaining olive oil and vinegar. Add chickpeas, tuna, cucumber, radishes, onion, tomatoes, olives, salt and pepper. Stir to combine. Use a fork to flake the tuna. Set aside.
3. Just before serving, add bread cubes and basil, and stir to mix well. Allow to stand 15 minutes for flavors to blend. Serve over greens.
PER SERVING: 658 CAL; 27 G PROTEIN; 22 G FAT; 89 G CARB (16 G SUGARS); 1,398 MG SODIUM; 18 G FIBER
For vegetarian protein alternatives, replace tuna with cooked beans or diced, fresh mozzarella cheese.
1
Don’t have time to make the tomato sauce? Try Silver Palate’s San Marzano
Blend Marinara
Keep in mind that only the breast meat of turkey is lean. Some packaged ground turkey contains dark meat and ground-up skin. For dairy-free meatballs, leave out the cheese. These meatballs are delicious served with sauce over pasta and steamed greens. SERVES 5
POMODORO SAUCE
3 tablespoons extra-virgin olive oil
1 cup (about 1 large) red onion, finely diced
3 cloves garlic, peeled and flattened
3 cups (26-ounce can)
strained tomatoes, no salt added
½ cup water, plus additional as needed
3 sprigs fresh basil
½ teaspoon salt (optional)
8 teaspoon crushed red pepper flakes
MEATBALLS
3 egg whites, lightly beaten
½ cup (about 1 small) onion, finely chopped
1¼ pounds ground turkey, breast meat only
½ cup grated Parmesan cheese
2 tablespoons flat-leaf parsley, finely chopped
¼ teaspoon garlic powder
½ cup plain, dry breadcrumbs
1 teaspoon ground black pepper
1½ teaspoons garlic clove, minced
2 tablespoons fresh oregano, finely chopped, or 1 tablespoon dried
2 tablespoons fresh basil, finely chopped, or 1 tablespoon dried
1. For sauce: In a medium-sized pot, heat olive oil over medium heat. Add onion, and reduce heat to medium low, stirring until onions are soft, 10–12 minutes. Add garlic, and cook 2–4 minutes, until aroma is released. Add tomatoes; stir to combine.
2. Pour water into tomato container, and swirl to dissolve any remaining tomato. Add water to pot. Increase heat to medium-high, and when sauce starts to boil, reduce to medium-low to maintain a slight bubbling in center of sauce.
3. Add basil, salt and red pepper flakes; stir to combine. Simmer 30–40 minutes. Stir, taste, and adjust seasoning as needed. If sauce gets too thick, add water ¼ cup at a time. Remove and discard garlic and basil sprigs.
4. For meatballs, preheat oven to 450°. In a large bowl, thoroughly combine all ingredients. With clean, wet hands, form mixture into 10 meatballs by rolling between the palms of your hands.
5. Place meatballs in a large baking pan with a small amount of water— just enough to coat the pan. Cook 25 minutes or until done. Keep an eye on pan, and add water if needed.
6. Serve two meatballs per person, with a generous dollop of sauce.
This easy recipe is sure to satisfy those with a craving for a slightly sweet high-calcium breakfast treat or a pick-me-up protein-packed afternoon snack. Any of your favorite seasonal fruits can be used as a topping. MAKES 12 MUFFINS
3 large eggs
¼ cup granulated sugar
1 (15-ounce) container whole or part-skim ricotta cheese (avoid brands with gum additives)
1 cup plain nonfat Greek yogurt
2 tablespoons all-purpose flour
2 teaspoons vanilla extract
2 teaspoons lemon zest
½ teaspoon ground cardamom
2 small mangoes, peeled and diced Nonstick cooking spray
1. Preheat oven to 350°. Place muffin liners into a standard 12-cavity muffin pan. Spray liners with nonstick cooking spray. You can opt to prepare muffin pan without liners and directly spray each cavity with nonstick cooking spray. Liners create a nicer aesthetic.
2. Place ingredients in a food processor, and process until light and foamy, about 1 minute, stopping once to scrape sides with a spatula.
3. Evenly distribute batter into prepared pan. Bake until muffins are golden and set, 45–60 minutes. If muffins brown before 45 minutes, loosely cover pan with foil to prevent overbrowning.
4. Cool muffins for an hour; then remove from pan. If you are not using liners, place muffins on a paper towel to absorb extra moisture.
5. When ready to serve, top each muffin with 1½ tablespoons of mango. Muffins can be stored in a sealed container in refrigerator 3–4 days.
PER SERVING: 123 CAL; 7 G PROTEIN; 4 G FAT; 14 G CARB (11 G SUGARS); 77 MG SODIUM; 1 G FIBER
VALUES
Consider buying an extra mango, just in case one is brown or sour.
BY REBECCA TREON
It’s challenging to classify Thai food. The labels “salty, sweet, sour, spicy” are too general, because those elements are found in many cuisines. Instead, Thai cooking takes all these seemingly contrasting elements and puts them together in harmonious dishes. Thai cooking is layered and nuanced, light and flavorful, and relies on fresh aromatic herbs and high-level spice. Like its layers of flavor, Thailand draws influences from countries nearby—China, Malaysia, Laos, Cambodia and Indonesia—each adding its own unique riff.
Fresh flavors of coconut, curry and lemongrass come together with a hefty dose of heat in this Southeast Asian cuisine.Sights and flavors of Thailand: (top) a typical food street market and (bottom) one of the famous Phi Phi Islands, off the coast of Krabi, Thailand.
“People in the U.S. are familiar with the Thai cuisine that is served in restaurants, but when you actually go to Thailand, there is so much more,” says Leela Punyaratabandhu, blogger and author of several Thai cookbooks, including Bangkok (Ten Speed, 2017). “Food from American Thai restaurants has been changed to incorporate the flavors that appeal to Americans, but it’s a good starting point for people who want to cook Thai food.”
Punyaratabandhu says stocking the kitchen with typical Thai ingredients isn’t difficult—most items are readily available. Coconut milk, lemongrass, cilantro, rice and rice noodles, and garlic are all common ingredients in Thai cooking. Red, green and yellow curry paste are also essential. “There’s no shame in using premade curry,” she says. Other common items, like kaffir lime leaves and fish sauce (Red Boat is a favorite of many chefs) can easily be found at an Asian market. A paste made of garlic, white peppercorns and cilantro is a common homemade blend at the heart of Thai cuisine, too. “Thai moms have this on hand all the time,” says Punyaratabandhu. “This is central to our cooking. It’s simple and easy and gives a basic Thai taste to a dish.”
PREP TIME: 15 MINUTES | COOK TIME: 10 MINUTES | SERVES 4
Fried rice is the perfect way to bring together ingredients you have on hand. Feel free to replace the vegetables with what you have available and to add in pork or chicken in addition to the tofu. It’s a quick midweek meal that refreshes leftovers in a flash.
1 package Thai Curry RightRice
1 1⁄3 cups vegetable stock
1 (10-ounce) pack firm tofu, cut into ½-inch cubes
¼ cup olive oil
1 red bell pepper, cut into ½-inch cubes
1 large carrot, cut into ½-inch cubes
½ cup frozen peas
½ cup diced fresh pineapple
A new kind of rice with lentils, chickpeas, peas and rice, for a boost of protein and fiber, with lower carbohydrates than plain white rice. Cooks in just 10-12 minutes, too!
For people who may find the breadth of Thai cooking intimidating, Punyaratabandhu advises to just begin where you are. Perhaps you have a limited knowledge of spices, but that’s no reason to feel overwhelmed or inferior, she says. “Instead, look at it as a starting point.” If you want to replicate the tom yum soup or pad thai from your favorite local restaurant, she suggests starting by identifying the flavors you taste. Once those are recognized, it becomes easier to “reverse-engineer” a recipe.
With the help of a good cookbook, home cooks can create the dishes they enjoy most when dining out, and once they master those flavors, explore from there. Like Punyaratabandhu recommends: “Start with what you know.”
Salt and pepper, to season
1 large shallot, finely diced
2 cloves garlic, finely diced
1-inch piece ginger, finely grated
1. Prepare RightRice according to package directions, using vegetable stock as the liquid. Once cooked, transfer to a large plate to cool.
2. Preheat oven to 350º.
3. Dress tofu cubes with half the olive oil and season with salt and pepper. Place tofu on a baking tray. Make sure cubes do not overlap. Bake 15 minutes, until crispy.
4. In a large wok or frying pan, cook shallot with remaining olive oil for 4 minutes, until fragrant and
1 tablespoon fish sauce
2 tablespoons green onion, sliced
2 tablespoons cilantro
translucent. Add garlic and ginger, and cook 2 minutes. Add red pepper and carrots, and cook 5 more minutes.
5. Add tofu, peas and pineapple to wok, and stir 1 minute to heat through. Turn off heat and add in rice; mix well. Season with fish sauce.
6. Divide rice among four bowls and garnish with green onions and cilantro.
PER SERVING: 539 CAL; 12 G PROTEIN; 17 G FAT; 84 G CARB; 475 MG SODIUM; 5 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM
THIS RECIPE COMES COURTESY OF RIGHTRICE. FOR MORE DELICIOUS, EASY-TO-MAKE RICE DISHES, VISIT LIVENATURALLYMAGAZINE.COM.
SUGAR IS AN EVER-PRESENT TASTE-BUD TANTALIZER. BUT SOME EXPERTS SAY IT’S THE SOURCE OF MANY OF OUR WESTERN-LIFESTYLE HEALTH WOES. ARE THEY RIGHT? OR CAN IT BE PART OF A HEALTHY DIET?
BY KELLEE KATAGIAmericans are sweet on sugar, consuming 94 grams (376 calories worth) per day on average, according to U.S. Department of Agriculture estimates. What is under debate is whether our sugar habits are harming our health. Statistics show a clear correlation between increased sugar consumption and an exponential rise in conditions such as diabetes, obesity, heart disease, fatty liver disease, dementia, and even depression and mood issues. But correlation doesn’t prove that sugar is causing these diseases, and some experts contend that it’s simply the extra calories we’re consuming that are the culprit, not sugar itself.
“The problem is total calories,” says Julie Miller Jones, L.N., C.N.S., professor emeritus of nutrition in St. Catherine University’s Department of Family, Consumer and Nutritional Sciences. Citing a systematic review published in 2016 in the British Medical Bulletin, Jones claims that sugar has “no unique diabetogenic effect at physiological levels.”
Not so, argue other experts, such as Gary Taubes, author of The Case Against Sugar (Anchor, 2017). In it he writes: “…sugars like sucrose and high-fructose corn syrup are fundamental causes of diabetes and obesity.… It’s not because we eat too much of these sugars…but because they have unique physiological, metabolic and endocrinological (i.e., hormonal) effects in the human body that directly trigger these disorders.”
So, who’s right? In short, it’s complicated. But here, we tap researchers and mine the scientific data to help you decide if sugar can be part of a healthy diet—and if so, how much.
From the late 1800s to the 1960s and early ’70s, sugar was a prime suspect for the rise of diabetes, heart disease and other maladies associated with a Western lifestyle. By the late ’70s, however, research out of Harvard University and elsewhere had implicated fat as the primary culprit. Manufacturers responded with an increase in highly processed, high-sugar foods, causing per person sugar consumption to grow from 87 daily grams in 1970 to a peak of 111 grams in 1999.
But not everyone was convinced of sugar’s innocence, and as studies continued to examine its effect on our bodies, the finger began to point back at sugar—so much so that the current version of the Dietary Guidelines for Americans, updated every five years, is the first to advocate limiting how much sugar we eat. Its recommendation: Added sugars (those not occurring naturally in a particular
food) should make up no more than 10 percent of the calories we consume (see “In Real Terms” for what that looks like in daily life). The American Heart Association pushes for even tighter limits: closer to 5 percent of daily calories (100 calories for women; 150 for men).
Part of the rub in determining how sugar affects us is that there’s no simple definition of sugar. We use it as a catchall term to describe a variety of chemical compounds, primarily with the ending “ose”: glucose, fructose, sucrose, lactose (see “The Many Forms of Sugar” for a rundown of these terms and more). The sugar in most foods is a combination of two or more of these forms. A medium-sized pear, for example, contains 4.9 grams of glucose, 11.1 grams of fructose and 1.4 grams of sucrose (a combo of glucose and fructose).
Our bodies metabolize these various forms of sugar in different ways. For example, glucose and fructose are chemically identical, but they’re shaped differently enough that our bodies metabolize them differently, says Kimber Stanhope, Ph.D., R.D., of University of California Davis, a renowned researcher in the field of sugar science. In short, Stanhope says, the liver uses glucose as it needs it; otherwise it’s distributed to other cells throughout the body that can use it for energy. With fructose, however, the liver takes it in whether it needs it or not. When it gets overloaded with fructose, it turns the fructose into fat, leading to increased triglyceride and cholesterol levels in the blood and increased levels of fat in the liver—all of which are metabolic risk factors associated with insulin resistance, diabetes and heart disease, she explains.
When we encounter sugar in its natural form—say, in fruit—the fiber (and potentially other nutrients) in the food does a lot to slow down and offset the liver’s response to fructose, Stanhope says.
In practical terms, this means that for most healthy people—those without digestive issues or the metabolic risk factors mentioned above—eating fruit, at least in moderation, is much less likely to increase disease risk factors than sugar that has been separated from its food source and refined, namely table sugar (also called sucrose) and high-fructose corn syrup.
In addition, it’s hard to eat enough fruit to match the level of processed sugar people consume in beverages and other sweets, Stanhope says. “When we asked people to consume 25 percent of their energy in fruit in one day, most couldn’t do it. The ones who did said it hurt to do so,” she explains. “But no one had any problem drinking 25 percent of their calorie requirement as a sugar-sweetened beverage.”
Even refined starches (white bread, rice, pasta) don’t seem to be as detrimental, at least in terms of metabolic disease. Stanhope points to a study published in 2015 in The Journal of Clinical Endocrinology & Metabolism that compared fructose-beverage consumption with the same number of calories eaten as refined, white, starchy foods like bread and rice. Metabolic-disease markers rose when subjects consumed the fructose drinks compared with when they consumed the starch diet. “Compared to refined pasta, white bread and white rice, sugar-sweetened beverages are so much worse,” Stanhope says. “There’s no doubt about that.”
So how bad are processed sugars? In another study, published in 2015 in the American Journal of Clinical
SUCROSE.
Sugar is not a simple term. Following are the most common substances it can refer to:
GLUCOSE.
CHECK THOSE LABELS!
Most current nutrition labels make it hard to tell whether sugars occur naturally in a product or were added during processing. By Jan. 1, 2020, large manufacturers ($10 million or more in sales) will be required to include a line indicating amounts of added sugars. Smaller companies have until Jan. 1, 2021, to comply.
HIGH-FRUCTOSE. CORN SYRUP.
Processed from corn to contain more fructose than regular corn syrup, which contains only glucose. Formulations vary from about 55 percent fructose and 42 percent glucose (likely the most common formula) to as high as 90 percent fructose.
Your body’s preferred form of sugar and the type found in your blood. It’s a monosaccharide, which means it’s in its simplest form and can’t be broken down into other substances. There are small amounts of the monosaccharide glucose in fruits and vegetables. Much of the glucose we get from our foods come from the long chains of glucose that make up the starch in grains, potatoes, legumes and vegetables. The intestine breaks the chains down into the individual glucose molecules.
It’s a disaccharide, made of one glucose molecule and one fructose molecule, which means the body has to break it down. It’s found in fruits and vegetables. Most of the sucrose we consume is the refined white sugar extracted and purified from sugar cane and sugar beet that is in our sugar bowls and added to our processed foods.
FRUCTOSE.
The sweetest form of sugar. It’s also a monosaccharide and is the primary sugar in many fruits. It’s the form most implicated in metabolic-disease markers.
Both are sweeteners derived from natural sources, although processing may negate any benefits that lends. Agave is especially high in fructose, while honey is more balanced between glucose and fructose and has less sugar overall.
LACTOSE.
A naturally occurring disaccharide sugar found in milk, made of one glucose molecule and one galactose molecule.
Calories. Grams. Teaspoons. Sugar-consumption recommendations come in many forms. Here, we help you understand what they look like in real life.
The 2015–2020 Dietary Guidelines for Americans advocate limiting intake of added sugars to no more than 10 percent of all calories consumed. For someone eating 2,000 calories per day, that equates to:
Nutrition, Stanhope found a very strong dose response effect of sugar, meaning that the more high-fructose corn syrup in the beverage provided to the subjects, the bigger the jump in their disease risk factors. To her astonishment, even the group that received just 10 percent of their daily energy requirement as a beverage sweetened with high-fructose corn syrup had increases in metabolic disease risk factors compared with baseline levels in just two weeks. “This was in young, healthy subjects drinking the equivalent of one and a half cans of soda per day for 14 days,” Stanhope says. “I was floored—very, very surprised that risk factors would increase that quickly.” Fortunately, lowering sugar consumption may reverse metabolic-disease markers just as quickly. A 2016 study in the journal Obesity reported that obese adolescents with metabolic syndrome who reduced sugar from 28 percent of their calories to 10 percent, substituting those calories with starch, saw improvements in blood pressure; liver fat; triglyceride, insulin and LDL-cholesterol levels; and glucose tolerance—in just nine days, whether or not they lost weight.
200 CALORIES FROM SUGAR 1.25 (12-OUNCE) CANS OF COCA-COLA
50 GRAMS OF SUGAR
12.5 TEASPOONS OF SUGAR
11
OREO COOKIES
These studies are just a few of many that suggest processed sugar is a—if not the—major factor in Westernlifestyle diseases like diabetes and heart disease. In fact, Stanhope contends that the totality of the evidence—meaning all the various studies that exist—indicates that sugar, at least in the form of sugar-sweetened beverages, promotes obesity, diabetes and cardiovascular disease. The effect of sugar in solid food, like cookies or ice cream, is much harder to measure, she says, because it’s difficult to isolate its effects from other components of the food, such as fat.
Stanhope concedes that many experts still do not agree that sugar has negative health effects beyond being a potential source of too many calories that can lead to weight gain. This may be partly because the “causal evidence” from human dietary-intervention studies relies on increases in risk factors such as insulin resistance and blood triglyceride and cholesterol levels rather than direct evidence that sugar consumption causes heart disease—largely because it’s unethical to conduct an intervention study with the intent to see if the provided diet will cause heart disease. However, Stanhope says, it’s notoriously hard and expensive to measure insulin resistance, the major risk factor for diabetes, which means
many studies rely on a less expensive—and much less reliable—measurement process, leading to inconclusive results (like the ones Miller Jones noted)—hence the difficulty of pinning the rise in diabetes on sugar consumption. Consequently, we can’t say for sure if modest sugar consumption can be part of a healthy diet. But Stanhope points to a population study in JAMA Internal Medicine indicating that people who consumed an average of 11 percent of their daily calories as added sugar—just a smidge higher than the government’s “10 percent of calories” recommendation—had an 8 percent greater risk of dying of cardiovascular disease over a 15-year period than people who got about 7 percent of their daily calories from added sugar. “How low do we really need to go to ensure we are not increasing our risk of disease?” Stanhope asks. “I would like to know that answer, but I don’t know where the money’s going to come from for us to be able to find out.”
The science may be incomplete, but enough evidence exists to confirm the wisdom of restricting calories from added sugar to 10 percent or fewer of total calories, as the 2015–2020 Dietary Guidelines for Americans recommends. Doing so, however, may be a challenge—partly because sugar shows strong signs of being addictive, says Nicole Avena, Ph.D., a research neuroscientist in the fields of nutrition and addiction. “Whether the studies are done on lab rats or people, they all point back to the fact that if we let them have lots and lots of sugar, they end up showing signs of addiction and showing changes in the brain that are similar to what you’d see with an addiction,” she says. “The physical withdrawal patterns aren’t the same as you would see with, say, an opiate, but that’s true for nicotine as well, and there’s no question that it’s addictive.”
Similar to a drug—and unlike most other foods—sugar activates the brain’s reward centers and releases dopamine each time it’s consumed. Also, as with many drugs, over time, greater sugar quantities are needed to get an equivalent dopamine response.
If you want to lower your sugar intake, many experts—including Avena—agree on what not to do: Don’t go cold turkey. “That’s counterintuitive to the addiction model,” Avena concedes. “But sugar is such a big part of our American diet. I find that when people just cut it all out immediately, it sets them up for failure.”
Instead, Avena suggests identifying your greatest source of sugar—perhaps soda or candy. Then, analyze what you enjoy most about it—whether it’s the carbonation or the caffeine or a particular flavor or texture—and swap it out with a low- or no-sugar food that has the same trait. After that change has become a habit, repeat the process with other sources.
Nutrition expert JJ Virgin, author of JJ Virgin’s Sugar Impact Diet (Grand Central Life & Style, 2016), advocates a similar approach of starting with small substitutions, building up to a two-week period with zero fructose, even from fruit. “What you’re doing during this time,” Virgin says, “is retraining your taste buds to appreciate natural sweetness, to appreciate savory and spicy. You begin to balance your blood sugar and your insulin levels. And, best of all, once you come off of high-sugar foods, you get to where you don’t even want them anymore.”
Don’t want to give up on sweet? These all-natural sugar alternatives are popping up more and more in packaged products—and beverages. You can even cook and bake with them.
STEVIA.
Derived from a small shrub native to South America, this sweetener provides 0 calories and has a 0 rank on the glycemic index, meaning it doesn’t raise blood sugar or insulin levels.
XYLITOL.
A sugar alcohol with a sweetness similar to sugar, extracted from corn or birch wood and found naturally in many fruits and vegetables. Has 2.4 calories per gram, 40 percent less than regular sugar.
ERYTHRITOL.
Similar to xylitol, this is a sugar alcohol with even fewer calories: 0.24 calories per gram, about 6 percent of the calories of regular sugar.
MONK FRUIT.
About 150–200 times sweeter than sugar, this sweetener is derived from the extract of the fruit, which is native to Southeast Asia, and has 0 calories and a glycemic index of 0.
Two varieties of this powerful herb can curb anxiety, enhance memory, reduce inflammation and more.
BY KELLEE KATAGISkullcap is an antioxidant herb from the mint family. Its name purportedly comes from the shape of its flower, which resembles a medieval helmet. Two main varieties are used as supplements: Scutellaria lateriflora or American skullcap, and Scutellaria baicalensis or Chinese skullcap. Each has different reported benefits.
American skullcap may ease anxiety and muscle spasms, and elevate mood. Chinese skullcap is used to enhance memory, protect brain cells, reduce blood sugar and treat respiratory infections. Both kinds may decrease inflammation, reduce hardening of the arteries and prevent the growth of certain cancers.
Traditional use and anecdotal evidence is plentiful, but modern, scientific studies on skullcap are limited. A placebo-controlled, double-blind study found that American skullcap diminished anxiety in its 19 subjects, and multiple animal studies have shown Chinese skullcap to improve cognitive function. Multiple in vivo studies suggest that both American and Chinese varieties can inhibit cancer cells; specifically, skullcap has shown effects against prostate, lung, brain and fibrosarcoma (connective tissue) cancer cells.
Skullcap is most common in capsule and tincture form, but it is also sold dried to be used for tea. No medicinal dose has been determined, so consult your health practitioner. The primary reported side effect is that it can slow down your central nervous system, so avoid taking it for two weeks before undergoing anesthesia. Chinese skullcap can also lower blood sugar levels, so diabetics should use with caution.
If insomnia is getting the best of you at night, consider these natural remedies.
BY NANCY COULTER-PARKERIn the busy pace of everyday life, there are many factors that work to keep us healthy. Unfortunately, at times it can be a little too easy to take these pillars of health—nutrition, exercise, sleep—for granted. Just as we fudge on eating healthy and exercising, we don’t always give sleep the credit it’s due. The National Institutes of Health recommends that adults older than 18 get seven to nine hours of sleep each night. When we don’t, we set ourselves up for myriad health issues.
“The most common sleep problem is simply not getting enough hours of sleep. About 40 percent of adults don’t get seven hours or more,” says Catherine Darley, N.D., founder of the Institute of Naturopathic Sleep Medicine in Seattle. “People should feel energetic and on top of their game throughout the day, with maybe a little dip in their energy midafternoon. They should not feel like they have to sleep or must have caffeine to get going.” Likewise, she says, if you sleep more on the weekends or on vacation, that too is a sign of not getting enough sleep. Conversely, if a person is spending time in bed but not sleeping, it can be a sign of an underlying health issue that needs to be addressed.
An inability to sleep can in fact be a window into our health. “There are many
things that cause insomnia; there also are very many things that insomnia causes. It’s kind of a circular thing,” says Amy Rothenberg, N.D., who practices natural medicine in Connecticut. “Insomnia can cause so many problems, and not just around the things you would think of like a lack of focus, creativity and coordination. All the statistics point to a lack of sleep increasing the risk of a number of chronic diseases.”
Research has associated poor sleep with heart disease and stroke, hormone and blood-sugar-regulation issues, obesity, and even cancer. This is why Rothenberg says when she works with a patient, it’s important to gauge their quantity and quality of sleep. “It’s a reflection of overall health and impacts overall health,” she says.
Both Darley and Rothenberg emphasize sleep hygiene, such as no screen time or bright light before bed and limiting caffeine and alcohol intake. Rothenberg points to the importance of exercise in mitigating stress and aiding sleep, and Darley’s first go-to is usually cognitive-behavioral therapy. “There are a lot of psychological factors that contribute to insomnia, and supplements don’t address those or remove them,” she says.
Even so, dietary supplements can be a good option to include in an overall sleep toolkit, because they are not habit-forming, nor do they have side effects, as many prescription drugs do.
When trying a new sleep supplement, wait two weeks to evaluate its effectiveness, says Catherine Darley, N.D. “Give it time to react and take effect. Sometimes, people having sleep difficulties can get really panicked looking for results. It can be helpful knowing that you are just going to stick with a therapy for a few weeks to see how it works.” Committing to a time frame can help people stay calm, Darley says, and it’s better than switching the therapy every other night. Here are Rothenberg’s and Darley’s top suggestions for natural sleep remedies. »
This sleep hormone, which influences the sleep-wake cycle, is produced naturally from the amino acid tryptophan and secreted by the pineal gland in the brain and microbiome. Our natural melatonin levels decline as we get older, Darley says, so it is common for older people to use melatonin for a longer period of time. But keep doses relatively low, Darley recommends. If you are falling asleep easily but waking up in the middle of the night, then consider taking a timed-release melatonin. A recent study found that sustained-release of 2 mg of melatonin given to insomnia patients ages 55 to 80 was notably effective. Recommended dose: 1 to 3 mg before bedtime.
This nonessential (meaning our body produces it, so we don’t have to get it through diet alone) amino acid is an inhibitory neurotransmitter in the central nervous system. What does this mean? It actually lowers your core body temperature. “Our core body temp is not steady throughout the 24-hour day. It goes down before bed, and when it is decreasing or low we will feel sleepy. Glycine has been shown to decrease the amount of time it takes to fall asleep,” Darley says. Recommended dose: 3 grams.
Try calming chamomile tea or decaffeinated green tea before bedtime. Green tea is rich in L-theanine, and chamomile contains an antioxidant called apigenin that is thought to decrease anxiety and mellow us out. Similarly, diffusing lavender oil in your room before sleep or rubbing a few drops on your neck and temples, or even your pillow, can also induce sleep. “It’s not just a cultural myth; lavender is showing that it does improve sleep quality, and people feel less sleepy upon wakening. Try one of those aromatherapy pillows or a drop or two of lavender oil on your pillow,” Darley says.
This amino acid is found in tea leaves, particularly green tea. It’s also found in some mushrooms. What does it do? It helps transmit nerve impulses to the brain. “I use it with people having a harder time budging insomnia,” Rothenberg says. L-theanine boosts brain-calming neurotransmitters such as GABA, serotonin and dopamine, and for this reason is considered an effective, gentle and helpful supplement to calm a restless, active mind at bedtime. GABA, which is also an amino acid and used for reducing anxiety, is often paired with L-theanine in sleep formulas to assist GABA uptake. Recommended dose: 200 mg at bedtime or half an hour before.
This herb is thought to decrease sleep latency, or the time it takes to fall asleep. Studies suggest that it helps with insomnia and improves sleep quality. It can take time to be effective, so if this is your supplement of choice, Darley says, give it a couple of weeks to work. Recommended dose: There is not a standard dose; studies recommend between 400 to 900 mg taken 30 to 45 minutes before bed, or as early as two hours before bed.
The FDA has designated these soft, sateenweave sheets as a wellness product, and they are scientifically proven to promote restful sleep with the help of Celliant-infused yarns, which promote blood flow and circulation. Starting at $114.99; price varies by size.
Using a patented music technology, this smart pillow (with a hypoallergenic ecofilling) allows you to play relaxing music of your choice via an app that only you can hear to lead your body into a deeper state of relaxation to fall asleep and stay asleep. $139–$149, depending on pillow size and fill.
As the number of nondairy drinks at retail stores grows, it’s hard to keep track of which have what it takes to replace the nutrient value of milk. A recent study from McGill University examined the four most commonly consumed types of plant-based beverages—almond, coconut, rice and soy—to see how their nutritional values compared to that of dairy milk. Which variety fared the best? Soy milk had the most balanced nutritional profile and was highest in protein, with 8 grams per cup. It’s also high in calcium and contains some healthy fats. Plus, according to the study, its health benefits are “linked to the anti-carcinogenic properties of phytonutrients present in milk known as isoflavones.”
How did other milks fare?
Rice is an alternative for those with dairy and soy allergies, but it’s relatively low in protein and high in carbohydrates. Coconut has been shown to reduce levels of bad cholesterol associated with cardiovascular disease, yet it has no protein and is high in saturated fats. Almond is also low in protein, just 1 gram per cup, compared with the 6 grams you would get eating a serving of almonds. Almonds do have a high content of monounsaturated fatty acids, thought to be helpful with weight loss and to keep bad cholesterol in check.
The study did not look at other nondairy milk varieties, such as those made with cashews, oats, hemp or peas.
Nancy Coulter-Parker
Anew study found that magnesium can help people get the most out of their vitamin D. Published in The American Journal of Clinical Nutrition, the study found that magnesium not only helped people absorb vitamin D and raise levels, but it also reduced levels in study participants whose vitamin D was too high.
Vitamin D’s health benefits have been widely documented—it helps reduce inflammation, improve bone health and enhance immune function, and it’s linked to a lower risk of certain cancers and chronic diseases—yet estimates say roughly 42 percent of Americans are deficient.
Although we can get vitamin D from sunlight and food, if you live north of the line that runs from Los Angeles across to the northern border of Florida, you probably aren’t getting enough sunlight most months of the year to keep your vitamin D on track. That makes supplementation a good bet. The daily recommendation for adults is 400–800 IUs or 10–20 mcg daily. Here’s the catch: If your magnesium levels are low, your body might not be absorbing the vitamin D you ingest. The study therefore suggests that taking your daily allowance of magnesium can help you maintain optimal levels of vitamin D.
Magnesium is associated with muscle and nerve function, blood glucose levels and blood pressure, and protein synthesis. It also helps bones develop properly. It is estimated that as many as 80 percent of Americans are deficient. Magnesium can be found in leafy greens, legumes, whole grains, nuts and seeds. The recommended daily dose is 420 mg for men older than 31, 400 mg for men younger than 31. Women older than 19 should take 320 mg. —NCP
1
Goodbye heavy cream and hello oat milk in this dairy-free dessert.
BY DINA DELEASA-GONSARMade from steel-cut oats or whole groats soaked in water, blended and then strained, oat milk is the new kid on the nondairy milk block. It’s high in fiber and vitamin D, and its thicker consistency and slightly sweet flavor make it a perfect swap for heavy cream in this delicious panna cotta.
SERVES 4
3 tablespoons cold water
1 tablespoon (about 1 packet) unflavored gelatin
2 cups oat milk
1 cup coconut milk
1⁄3 cup brown sugar
¼ teaspoon ground cinnamon
1½ teaspoons vanilla extract
PEACH TOPPING
½ cup water
1 tablespoon brown sugar
⁄3 cup quick oats
1 tablespoon cornstarch
3 cups peaches, peeled and chopped into small cubes
1 tablespoon maple syrup
1 tablespoon fresh basil, chopped
1. In a small saucepan, add cold water and sprinkle gelatin over it. Heat gelatin mixture over low heat, until fully dissolved. Remove from heat, and set aside.
2. In a large saucepan over medium heat, combine oat milk, coconut milk and sugar. Bring to a boil, stirring to help sugar dissolve. Once mixture has heated through and sugar has dissolved, remove from heat.
3. Stir in cinnamon, vanilla extract and gelatin mixture.
4. Divide mixture into ramekins. Let cool to room temperature; then put in refrigerator to chill, covered, for 4 hours or overnight.
IF YOU DON’T WANT TO SERVE THESE IN THE RAMEKINS
Dip one at a time into a bowl of hot water for 3 seconds. Run a thin knife around inside edge and invert onto center of a small plate. Tap gently to “pop” panna cotta out.
5. For topping, combine the water, sugar, quick oats and cornstarch in a saucepan; bring to a boil over medium heat. Add peaches, and simmer 2 minutes.
6. Remove pan from heat, and stir in maple syrup and basil. Spoon over the panna cotta, and serve.
PER SERVING: 249 CAL; 4 G PROTEIN; 11 G FAT; 33 G CARB (25 G SUGARS); 58 MG SODIUM; 3 G FIBER
NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM
Dina Deleasa-Gonsar loves to create recipes and, in particular, experiment with ingredients. See more of her creations at dishitgirl.com.
