A first of its kind, mental acuity drink that revitalizes your senses while elevating your mind. PHOCUS seeks to fill a void with a generation of consumers who are inundated with offerings from high-sugar energy and soft-drinks. An enhanced beverage, PHOCUS is the simplest path for creatives to unlock what they already know they have.
PHOCUS believes clean and simple is better. With a focus on pruposeful ingredients and an uncompromised crisp taste, PHOCUS allows consumers to enter a state of mental acuity.
Summer’s vibrancy can inspire us to live our best lives. At Live Naturally , we love the chance for adventure and quality time with family and friends that this season provides. And we’re here to help you make the most of it.
As you savor the long, sunny days, we hope you get an opportunity to relax with these pages, filled with tips and tricks to boost your family’s health and take the stress out of your daily routine. Afterall, summer is the perfect time to decompress and connect—with ourselves and our loved ones.
In this issue of Live Naturally , we’re focusing on how to maintain a healthy, enriched, and sustainable lifestyle with minimal effort, which can provide some consistency in our ever-changing schedules. We’ve included quick and nutritious recipes
for the whole family (including picky eaters!) so that you have more time to enjoy the season. For those with kids who will soon be returning to school, we hope that these recipes can be carried with you into the new season to help make weeknight meal prep and busy mornings a breeze.
Since back-to-school season is all about fresh starts and new routines, the transition from summer to fall can be a balancing act. So, we offer some helpful tips to manage a house full of busy schedules without losing the family fun. We top this all off with helpful ways to build immunity, so that you and your family can stay healthy and happy as you head into the bustling school year ahead.
Wishing you a memorable summer and a great start to the school year!
—The Live Naturally team
Mexican black bean & chocolate chill, 14
Green Thai tofu curry, 14
Vegan tempeh bolognese, 15 Oatmeal breakfast kebabs, 17 Blueberry cheesecake oats, 17
Freeze-ahead breakfast wraps with sweet potato, red pepper, and spinach, 18
Cranberry and pumpkin seed bars, 19
Simple tomato basil pasta, 21
Tahini-orange noodle bowls, 21
One-pot cauliflower mac and cheese, 22
Black bean burger bowl— with a kick, 23
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Navigating a food allergy or sensitivity has its challenges, but by understanding your dietary needs, gaining support from loved ones, and advocating for yourself, it can become much simpler.
Learn how to spot an allergy or intolerance. A food allergy is an immune system response to certain foods. Potential allergic reactions may include hives or rash, difficulty swallowing and/or breathing, or swelling. Food intolerance, or sensitivity on the other hand, is usually a digestive system response to certain foods. Symptoms may include bloating, gas, constipation, or diarrhea. Understanding your food allergies and intolerances can help you prevent any serious or life-threatening reactions.
There are nine foods that are responsible for the majority of food allergies in the US, referred to as the “Major 9”. These include milk, eggs, fish (like salmon, tuna, halibut), crustacean shellfish (like shrimp, crab, lobster), tree nuts, wheat, peanuts, soybeans, and sesame.
The FDA requires them to be easily found on food labels. They can be directly called out after the ingredient list in a “contains” statement or in parenthesis within the ingredient list, for example, whey (milk). This helps consumers identify allergens with ease and decide if a food is safe for them. If an allergy or intolerance isn’t a Major 9 food, it may be trickier to identify. Ingredients may fall under “spices” or “natural flavors,” making them difficult to detect. If there’s an ingredient you aren’t sure about, call the manufacturer number on the ingredient label for more information.
The rate of allergies in the US is rapidly increasing, and with that, many manufacturers are making new alternatives that are free from common allergens. Substituting ingredients that cause allergies with other ingredients is also a great option. For example, substitute cow’s milk with oat milk, egg with applesauce when baking, or wheat flour with rice flour.
Don’t let an allergy or food sensitivity keep you from enjoying a meal with friends or family, be it outside or at home. Know what to look for when selecting a restaurant. For example, buffets pose a high risk of cross contact, increasing risk of allergen exposure. You should communicate with the restaurant staff about your allergen needs; be sure to specify avoiding cross contact. For example, fried foods may use shared oil. Dining at a less busy time may allow staff to be more attentive. Follow the same rules at home—be clear about your needs.
Remember, you don’t need to manage an allergy or sensitivity alone. Involve loved ones for support! Take time to educate them about your dietary needs. Try preparing a new recipe together to familiarize them with your dietary requirements and help understand your allergy or intolerance better. Help yourself and your loved ones become experts on your dietary needs by speaking with a Registered Dietitian.
Shelly Beck (RDN, LD) lives by the motto “you gotta nourish to flourish” and is committed to helping others fuel their lifestyle intuitively, whatever that means for every individual.
A healthy back-to-school made easy!
BY BRENNA JACKS, NDWith pencils sharpened and notebooks stacked in backpacks, you’re ready for back-to-school time. But are you and your kids ready for all that a new school year brings? Here’s your guide to prepare for the healthiest back-to-school ever.
Infants’ bodies are 75 percent water, and water comprises 55 percent of an older adult’s body weight. Staying hydrated helps us digest our food, carry nutrients throughout the body, control our body temperature and blood pressure, and reduce the risk of heat strokes.
Eating healthy is an important part of maintaining our bodies. Since back-to-school often means packing daily lunches, planning meals and snacks for the week can lead to healthier choices and less last-minute stress over what to eat.
Children and adolescents (ages 4-17)
Children need about 7 to 9 cups of fluids per day. Kids don’t always have long lunch breaks, so packing food that’s quick and easy to eat is important. Keep things fresh by swapping the usual wrap or sandwich with vegetables and hummus, cut-up fruit, cheese and crackers, or a homemade smoothie. Mason jar salads can be a unique twist on same-old salad and a simple way to pack up valuable nutrition.
TRY .
Grain Berry Cereal
Available in six delicious flavors, this healthy cereal is rich in natural plant fibers and antioxidants to make your mornings stress free and packed with nutrition for the day ahead.
Young adults need about 7 to 12 cups of fluids per day.
While some students continue to live at home during the post-secondary years, many young adults choose to live independently and make their own nutrition choices. Salad bars offer opportunities for healthy options; students can create a balance between leafy greens and vegetables with proteins such as hard-boiled eggs, nuts, seeds, and lentils. At sandwich counters, favor whole grain bread, lots of vegetables, lean meats, hummus, and very small amounts of cheese or spreads.
At this stage of life, your body needs 7 to 12 cups of fluids per day.
For lunches, try incorporating more protein in your salads to balance blood sugar levels throughout the day. Good examples include quinoa, chickpeas, beans and lentils, tofu, salmon, or chicken.
Stress affects each of us differently. The key is to figure out what triggers stress in you, how to recognize when you are stressed, how much stress your body can handle, and what stress management tools work best for you.
Children and adolescents (ages 4-17)
Children can become overwhelmed with stress relating to school, social pressure, and extracurricular activities. Parents can help kids manage their stress by staying present, noticing the changes in their child’s behavior due to stress, and introducing them to some timetested stress management tools.
Young adults (ages 18-22)
There are physical, emotional, and behavioral signs that your stress levels are rising above a manageable level. These can include insomnia, changes in appetite, or headaches. Emotionally, you may feel exhausted or overwhelmed. Stress may also show up as withdrawal from loved ones, frequent arguments with friends, and increased use of alcohol or drugs.
For adults responsible for creating environments for children to learn, grow, and thrive, stress comes from the job description, as well as from personal lives and families.
For these adults, mindfulness can be a great help in achieving much-needed balance in life. It begins with being completely present and without judgement; it can help you regulate your emotional reactions better.
Continue with healthy lunches and snacks for overall energy and brain function. You’ll also want to be vigilant about head lice—a common concern at school. Some strategies to minimize kids’ risk include discouraging head-to-head contact during play and reminding them not to share hats, scarves, or other personal items with others to reduce the risk of indirect spread of lice.
Living on your own comes with challenges—and that includes taking care of your immunity, especially when experiencing cold and flu. Make sure to drink plenty of
fluids, including warm lemon water with honey; get plenty of rest; and use an air humidifier. You can also try a salt-water gargle to treat a sore throat.
Teachers and parents
Being vigilant and taking measures to prevent the spread of viruses and bacteria among kids is important— frequent hand washing and proper cleaning of surfaces are key. Avoiding touching your mouth and eyes as much as possible; this is an easy entry point for viruses and bacteria into the body.
Brenna Jacks is a licensed naturopathic doctor. Her practice focus is on stress management and pediatrics.
TRY
Kodiak Power Cups
Crafted with fiber-rich whole rolled oats and packed with 14 grams of protein, Kodiak Power Cups provide an empowering start to those busy days.
Children and adolescents:
• 600 IU vitamin D
• 25 to 65 mg vitamin C per day
boosts the immune system
Young adults:
• 600 IU vitamin D
• multivitamin
Parents and teachers:
• 600 IU vitamin D
• B-complex for a healthy brain and body function
Allergy-friendly snacks your kids will love
Free of the top nine allergens—including dairy, eggs, soy, tree nuts, peanuts, wheat, and sesame—Raised
Gluten Free Cookie Mixes not only provide delicious, packable treats but help empower kids in the process. Crafted with little bakers in mind, each cookie mix package features illustrated instructions that kids can easily follow to help you in the kitchen. Available in chocolate chip, double chocolate, and confetti flavors, these plant-based mixes are made with quality, simple ingredients and are vegan, kosher, nonGMO, and gluten free.
Inspired by what kids love about the original CLIF Kid Zbar, Zbar Protein snack bars provide a delightfully crispy and delicious glutenfree option to help kids stay fueled and feeling full for wherever the school day takes them.
Available in a range of delicious flavors, CLIF Kid Zbar Protein snack bars are made with organic rolled oats and are a good source of hunger-helping protein with no high fructose corn syrup or artificial flavors. That makes them a parent-approved way to satisfy rumbling bellies and fuel kids’ growing bodies.
Complete Yogurt Drink
Chobani Complete is a lactose-free yogurt that solves the nutrition puzzle by offering advancednutrition, including 20 g of complete protein, 3 g fiber, and 0 g added sugar, as well as billions of probiotics and nine essential amino acids. Available in Strawberry Cream, Mixed Berry Vanilla, Vanilla, and Cookies & Cream, Chobani Complete is gluten free, kosher, vegetarian friendly, and contains no artificial flavors or GMO ingredients. Plus, its 10 oz format makes it the perfect snackable size.
Tasty, allergyfriendly snacks the whole family will love, Harvest Snaps always use real vegetables as the first ingredient to provide a baked, betterfor-you alternative to traditional fried snacks. Gluten free, non-GMO, and nut free, each convenient and packable snack provides protein, fiber, and a satisfying crunch. Harvest Snaps offers a wide range of delicious flavors and snacking options, including the popular Harvest Snaps Green Pea Snack Crisps, Red Lentil Crunchy Loops, and Navy Bean Selects.
Squeeze some natural vitality and powerful nutrients into your family’s day with the magic of chia on-the-go. Mamma Chia squeeze packs infuse organic chia seeds with vibrant fruits and vegetables to create a convenient snack—for you and your little ones! With plant-based omega-3 and prebiotic fiber, Chia Squeeze offers a satisfying burst that brings the body, mind, and soul into higher balance. Available in a range of deliciously fruity flavors, Mamma Chia Squeeze snack packs are non-GMO, vegan, gluten free, and BPA free.
All Chickpea, No Additives, so there’s no surprises…except what you make with it! From soups and salads, to pasta and risotto, try new Chickpea Orzo!
Fire up your brain and your taste buds with these smart sips
Energy Drink
Brought to you by Clear Cut Brands, PHOCUS helps unleash your creativity. With zero calories, zero sugar, and zero sweeteners, PHOCUS believes clean and simple is better. Harnessing the power of just five simple ingredients, including reverse osmosis sparkling water, natural strawberry or orange flavors, citric acid, 75 mg caffeine from natural green tea, and L-theanine—an amino acid that generates a calm alertness in the mind—PHOCUS provides a delicious, creativity-boosting refreshment for body and mind without compromise.
Research suggests that pomegranates, which are rich in antioxidants, can help sustain cognitive function and improve memory. POM Wonderful pomegranate juice is a delicious way to add a little pomegranate to your day. No sugar added and gluten free, POM Wonderful pomegranate juice is whole-pressed to capture the fruit’s polyphenol antioxidants. Plus, this delicious juice also provides a good source of potassium— an electrolyte that helps maintain and support muscle and brain function.
Regular green tea consumption has been associated with improved cognitive function, including better memory and focus, and has been shown to help protect the brain health as we age. Embark on a journey to vitality with a cup of Yogi Green Tea Pure Green tea. Recommended for thousands of years by Chinese physicians as a natural path to vitality and longevity, green tea’s natural antioxidant properties help to support overall health. This thoughtful blend combines carefully selected, high-quality organic green tea leaves for a robust, flavorful cup with an elegant aroma.
Start your morning with bold, full-bodied yet smooth and flavorful brew that will awaken your taste buds, with an extra kick of caffeine to ignite your attitude! Death Wish Coffee uses the highest quality Fair Trade and organic Arabica and Robusta beans, roasting them to never-bitter perfection. With numerous flavor profiles available, as well as whole bean, grind, and pods formats, you can have your morning brew your way and get on with your day—with the power of Death Wish Coffee on your side.
Mood Powders
Alpha BRAIN Instant
Add some calm to whatever you’re drinking. Recess Mood
Powders provide a 3-in-1 super-blend with magnesium, adaptogens, and electrolytes to calm the mind, help hydrate, and lift your mood. Available in berry, citrus, and unflavored options, these easy-to-mix powders have zero calories and no sugar. If you ever feel spread too thin, out of it, or not quite in the moment, Recess Mood
Powders offer functional ingredients you can feel to help you get back to calm, cool, and collected.
Onnit suggests that, if you want your brain to work better, you need to concentrate on two things: getting it to make more alpha waves and supporting the production of neurotransmitters—chemicals that relay information in and from the brain. This is why Onnit formulated Alpha BRAIN Instant. With its trademarked ingredient blends, Alpha BRAIN Instant helps build an environment in which the brain can operate on all cylinders, supports memory, focus, and cognitive processing speed, as well as lasting mental clarity.
More than your average smoothie, Bolthouse Farms Energy Drinks are functional beverages that keep your brain and body on the go. Made with 100 percent fruit juice and no artificial flavors, colors, preservatives, or added sugar, these satisfying beverages offer vitamins and caffeine for an energy boost you can feel good about. Choose from three flavors:
Pineapple Carrot & Orange, Peach Carrot & Mango, Grapefruit Carrot & Orange.
OMMushroom Powered Coffee Latte Blend
Try a warm cup of energy, focus, and clarity, with Om Mushroom Powered Coffee Latte Blend packets. Each delicious cup is made with shade-grown, organic Arabica coffee produced in small batches and blended and combined with organic lion’s mane, reishi, cordyceps, and chaga superfood mushrooms, plus astragalus for energy and vibrant health. Just add packets to hot water or your favorite milk, stir well, and enjoy—or serve cold for a delicious, iced coffee!
Jenny Tschiesche brings you an Instant Pot cookbook with special focus on vegan and vegetarian recipes
Jenny Tschiesche is the founder of LunchboxDoctor.com, which provides a range of resources, menu plans, recipes, and nutrition advice. She has a degree in Nutritional Therapy and is a respected expert on one-pot and one-pan recipes. Jenny is the author of four cookbooks, most recently Budget Air-Fryer Cookbook (September 2023).
In her book, Modern Vegetarian Instant Pot: 101 Veggie and Vegan Recipes for Your Multi-Cooker, Jenny
hopes to inspire you with 101 triedand-tested vegetarian and vegan recipes for your Instant Pot® that will come in handy on those busy school nights! Jenny’s delicious recipes take inspiration from all around the world and provide a wealth of ideas for meatfree meals for the entire family.
“As a nutrition expert and health writer with a busy schedule I know how important it is for recipes to be simple and easy to follow, and that they do
not contain too many complicated ingredients.” That’s where this book excels. It’s a compilation of simple, delicious, and nutritious dishes that are either vegetarian or vegan, or both!
Meant to serve as a guide for those who want to incorporate vegetarian or vegan meals into their regular diet, this cookbook contains a plethora of flavorful recipes you can dig into while loading up on all necessary nutrients required to keep your family fit and healthy.
A delicious and comforting dish made with black beans that give a wholesome texture to this meal and a little dark chocolate for depth of flavor.
SERVES 4
2 Tbsp oil
1 onion, chopped
1 red bell pepper, chopped
1 eggplant, chopped
1/2 tsp each ground cumin and ground coriander
1 tsp chopped garlic
14 oz canned black beans, drained and rinsed
14 oz canned chopped tomatoes
1 Tbsp soy sauce
2 Tbsp grated vegan dark chocolate
Brown rice, vegan sour cream,* finely sliced red onion, diced avocado, coriander/cilantro, and tortilla chips, to serve (optional)
1. Set the Instant Pot to SAUTÉ and add the oil, then the onion, bell pepper, and eggplant. If the ingredients start to stick a little (eggplant tends to act like a sponge to oil and suck it all up), adjust the sauté to LOWER using the SAUTÉ button or dial. Sauté until the eggplant is soft and the onion transparent. First add the spices and garlic and then the beans, tomatoes, and soy sauce. Set to PRESSURE for 3 minutes. NPR at the end of cooking, then remove the lid and stir in the chocolate.
2. Serve with all or any of the suggested garnishes and/or accompaniments, as preferred.
PER SERVING: 743 CAL; 17 G PROTEIN; 35.4 G FAT;
93.7 G CARB (17.8 G SUGAR); 746 MG SODIUM; 13.7 G FIBER
MAKES 4 SERVINGS
1 1/2 cups cashews
(soaked overnight in the fridge)
9 Tbsp water
1 1/2 tsp apple cider vinegar
1 1/2 Tbsp lemon juice
1/4 tsp salt
Combine all the ingredients in a food processor. You may need to do this in stages and keep bringing the mixture back into the center of the processor. Process until you have a thick pouring cream consistency. Leave in the fridge to cool and thicken for 2 hours, then use.
PER SERVING: 249 CAL; 7.6 G PROTEIN; 18.7 G FAT; 12.3 G CARB (0.1 G SUGAR); 154 MG SODIUM; 1.5 G FIBER
1 Tbsp oil
An aromatic Thai curry with the addition of satisfying and filling tofu. SERVES 4
2 oz shallots, finely chopped
2 tsp chopped garlic
1 tsp grated fresh ginger
2 celery sticks/ stalks, chopped
2 Tbsp green curry paste
9 oz butternut squash, cut into 1/2 inch cubes
1 Tbsp soy sauce
1/2 cup water
9 oz block firm tofu, pressed and cut into cubes*
Handful of beansprouts (optional)
1 tsp coconut or brown sugar 3/4 cup
coconut milk
Buttery brown basmati**
Thai basil sprigs and lime wedges, to serve (optional)
1. Set the Instant Pot to SAUTÉ and add the oil. When the oil is hot, add the shallots, garlic, ginger and celery, and sauté for 3 minutes. Press CANCEL, then add the curry paste, squash, soy sauce, and water. Set to PRESSURE for 3 minutes with a QPR at the end of cooking. Set to SAUTÉ once more and stir in the tofu, beansprouts (if using), sugar, and coconut milk. Stir until heated through.
2. Top with Thai basil sprigs and serve with buttery brown basmati rice on the side and lime wedges, if liked.
*NOTE: If you like a firmer texture on your tofu, you can pan fry it in a non-stick frying pan/skillet in 1 Tbsp oil, turning regularly until browned— this should take about 10 minutes. If you try and sauté the tofu in the Instant Pot, it will stick to the bottom, so it must be done separately.
PER SERVING: 515 CAL; 17.4 G PROTEIN; 23.5 G FAT; 68.9 G CARB (5.8 G SUGAR); 572 MG SODIUM; 7.8 G FIBER
“Inspired by my teenage daughter who loves brown rice, and in fact prefers it to white rice, claims butter or vegan spread mixed through is an absolute must!” —Jenny Tschiesche
SERVES 4 AS A SIDE
Heaped 1 cup brown basmati rice
1 cup water
2 Tbsp butter or vegan spread
Put the rice and water in the Instant Pot. Set to PRESSURE for 15 minutes. NPR for 15 minutes then QPR. Finally, stir in the butter or vegan spread and serve immediately.
PER SERVING: 209 CAL; 3.8 G PROTEIN; 7.6 G FAT; 35.4 G CARB (0 G SUGAR); 43 MG SODIUM; 1.9 G FIBER
Tempeh is made from fermented soybeans. It comes in a bar or small bars that can be eaten as is, but this recipe provides a great way of using tempeh to give both texture and flavor to a well-known pasta dish.
SERVES 3-4
1 Tbsp olive oil
1 onion, chopped
2 carrots, chopped
8 oz mushrooms, chopped
2 garlic cloves, chopped
1 Tbsp vegan
Worcester sauce
2 Tbsp tomato
purée/paste
1 tsp dried oregano
1 tsp balsamic vinegar
1 tsp maple syrup
1 Tbsp vegetable bouillon powder
3 1/2 cups brown
rice penne
14 oz canned
chopped tomatoes
2 1/2 cups water
6 1/2 oz tempeh, chopped
Salt and ground black pepper, to season
Grated vegan Parmesan cheese, to serve
1. Set the Instant Pot to SAUTÉ. Heat the oil and sauté the onion and carrots for 3 to 5 minutes, then add the mushrooms and garlic. After another 3 minutes, add the remaining ingredients. Set to PRESSURE for 4 minutes (or half the cooking time stated on the penne packaging plus 1 minute). QPR at the end of cooking.
2. Season to taste and serve with grated cheese sprinkled over the top. PER SERVING: 515
22.1
Healthy and delicious fuel for busy mornings
These make-ahead breakfast kebabs are sure to get your day off to a sunny start. Kiwis, raspberries, and oranges provide a good dose of immune-boosting vitamin C, while the oats and chia provide fiber, which can help us feel full until lunchtime.
SERVES 8
1/3 cup dried cranberries
1 tsp orange zest
1 Tbsp orange juice
1 cup rolled oats
2 Tbsp chia seeds
1 Tbsp hemp seeds
1/2 tsp ground cinnamon
1/3 cup cashew butter or sunflower seed butter
1 Tbsp maple syrup
1 tsp vanilla extract
2 kiwis, peeled and cut into 1/2 inch thick half moons
1 cup raspberries
1/2 large orange, cut into 1 inch segments
1. Roughly chop cranberries before placing in small bowl along with orange zest and juice. Toss to combine and set aside for 5 minutes.
2. In large bowl, stir together oats, seeds, cinnamon, and cranberry mixture with wooden spoon. Add nut or seed butter, syrup, and vanilla. Stir until mixture is well combined and sticks together when pinched between your fingers. With wet hands, roll tablespoons of mixture into balls; you should get 16 in total. Set aside.
3. To assemble kebabs, alternate threading 2 oatmeal balls and several pieces of kiwi, raspberries, and oranges onto 8 inch wooden skewers. Serve with Raspberry Coconut Sauce for dipping (optional).
PER SERVING: 189 CAL; 5 G PROTEIN; 9 G FAT; 24 G CARB (7 G SUGARS); 5 MG SODIUM; 6 G FIBER
Recipe by Lawren Moneta
RASPBERRY
COCONUT SAUCE
1 Tbsp orange juice
1 cup fresh or frozen
raspberries, thawed
1/4 cup coconut milk
1 Tbsp maple syrup
HAVE MORE TIME?
To make sauce, combine all ingredients in blender. For a smooth sauce, strain through a fine-mesh sieve and discard seeds. Refrigerate until ready to serve.
GO BIG
This recipe can easily be scaled up to give you several mornings’ worth of easy-breezy breakfasts.
Most overnight oat recipes use rolled oats, but the same time-saving method can also be used with the heartier steel-cut variety. The ricotta berry topping will make each spoonful seem oh-so indulgent.
SERVES 2
2/3 cup steel-cut oats
1/4 cup ground
flaxseed
2 Tbsp cocoa powder
1 tsp cinnamon
1/2 cup
ricotta cheese
2 tsp maple syrup
1/2 tsp vanilla extract
2/3 cup fresh or frozen blueberries
1/4 cup chopped pecans
1. Between 2 wide-mouth jars, divide oats, flaxseed, cocoa powder, and cinnamon. Pour 1/2 cup boiled water into each jar and stir well. Seal jars and let sit for 30 minutes or until most of the liquid has been absorbed.
2. Stir together ricotta cheese, maple syrup, and vanilla. Place ricotta mixture on top of oats. Top with blueberries and
pecans. Seal jars shut and chill overnight.
PER SERVING: 490 CAL; 19 G PROTEIN; 23 G FAT; 60 G CARB (13 G SUGARS); 156 MG SODIUM; 14 G FIBER
Recipe by Matthew Kadey, MSc, RD
While foil is convenient for freezing and reheating these wraps, to cut down on waste, freeze wraps in a single freezer-proof container. Insert a small piece of parchment between each wrap so they don’t stick together. This will allow you to remove individual wraps easily when you need them.
These wraps are perfect for when you want to have something quick and satisfying on a busy morning. Make these wraps anytime and store them in the freezer, moving them to the fridge the night before you plan to eat them.
SERVES 6
2 Tbsp + 1 tsp extravirgin olive oil, divided
2 cups peeled, diced sweet potato
2 tsp sweet Spanish paprika
1 cup finely diced shallot
1 cup diced red bell pepper
2 oz goat cheese
1 cup chopped baby spinach leaves
8 eggs, beaten
6 10-inch whole wheat tortillas
1. In large skillet on medium-high, heat 1 Tbsp olive oil, add sweet potatoes, and cook for about 5 to 7 minutes, stirring with wooden spoon occasionally to ensure even browning. Once sweet potatoes are tender, pour into bowl and add sweet Spanish paprika; stir through.
2. In the same skillet, add 1 Tbsp olive oil, shallots, and red bell pepper and cook on medium-low heat for 2 to 3 minutes, until soft and shallots are translucent. Scrape into bowl with sweet potatoes and add goat cheese and spinach leaves; stir to combine.
3. Wipe out skillet, add remaining 1 tsp olive oil, and heat on medium. Pour in beaten eggs and stir while cooking until you have a loose custard,
approximately 3 minutes. Add vegetables from bowl into skillet and stir through to combine, being careful not to overcook eggs. Remove from heat.
4. Lay out tortillas, divide egg-vegetable mixture evenly among them, and wrap or roll. Allow to cool completely and pack for freezing. (see tip).
5. When it’s time to cook, thaw wraps in fridge or cooler for 8 hours or overnight. To cook wraps, warm on medium-hot grill for 5 to 7 minutes each side, until center of wrap is warm.
PER SERVING: 408 CAL; 18 G PROTEIN; 16 G FAT; 50 G CARB (6 G SUGARS); 369 MG SODIUM; 9 G FIBER
Recipe by Helena McMurdo
These bars are sure to hit the spot, whether as an on-the-go breakfast on a hectic morning or a satisfying after-workout snack that fits conveniently in your gym bag. Feel free to substitute dried cranberries with another dried fruit you might have on hand, like yellow raisins, blueberries, or apricots.
MAKES 16 BARS
1 1/2 cups rolled oats
1/2 cup puffed brown rice cereal
2 Tbsp flaxseeds
1/2 cup crumbled unsweetened coconut flakes
1/2 cup raw pumpkin seeds
1/2 cup dried cranberries, roughly chopped
2 Tbsp coconut oil
1/2 tsp orange zest
1/4 tsp ground cardamom
2 Tbsp liquid honey
1/2 cup light coconut milk
6 Tbsp nut or seed butter of choice
1. Preheat oven to 325 F. Line 8 x 8 inch square baking pan with parchment paper and set aside.
2. In large bowl, stir together oats, brown rice cereal, flaxseeds, coconut flakes, pumpkin seeds, and cranberries. Set aside.
3. In small saucepan, add coconut oil, orange zest, cardamom, honey, coconut milk, and nut or seed butter, and place over medium heat. Stirring constantly, bring mixture to a simmer.
4. Pour warm mixture over oat mixture and stir together until well combined. Transfer mixture to prepared baking pan and press into an even layer. Bake until golden brown, about 20 to 25 minutes. Let cool completely in pan before slicing into 16 bars. Bars may be kept in the refrigerator.
PER SERVING: 143 CAL; 4 G PROTEIN; 9 G FAT; 14 G CARB (6 G SUGARS); 20 MG SODIUM; 2 G FIBER
Recipe by LawrenMoneta
HAVE MORE TIME?
MAKES ABOUT 1 2/3 CUPS
1 1/2 cups raw almonds
1 cup raw pumpkin seeds, also called pepitas
3/4 tsp ground cardamom
2 Tbsp honey
2 tsp melted coconut oil
1/2 tsp sea salt
1. Preheat oven to 350 F.
2. On rimmed baking tray, spread out almonds and pumpkin seeds in a single layer. Toast in oven, stirring occasionally, until fragrant, about 10 to 15 minutes.
3. While warm, transfer almonds and pumpkin seeds to food processor fitted with steel blade attachment. Process, scraping down sides of bowl as needed, until nuts transform into a smooth
paste. Be patient, as this will take about 10 minutes. Add cardamom, honey, oil, and salt. Process, scraping down sides of bowl as needed, until mixture transforms into a smooth paste, about 10 more minutes. Add a little more coconut oil if needed. Transfer to airtight jar and keep refrigerated for up to 1 month.
PER SERVING: 83 CAL; 3 G PROTEIN;
7 G FAT; 4 G CARB (2 G SUGARS);
46 MG SODIUM; 1 G FIBER
Recipe by Lawren Moneta
EVEN IF YOU’RE SHORT ON TIME, you don’t have to be short on nutrition … or flavor. After soaking up the exciting energy provided by the vibrant days of summer, easing into the back-to-school routine can feel overwhelming. This collection of plant-based recipes offers some delightful twists on old family favorites that can be brought together with minimal time in the kitchen. There’s no need for compromise here— nourishing, comforting, quick, and delicious—these recipes have it all.
GOT NO TIME?
Whether you’ve been eating plant-based for a while or are looking to explore what this eating style has to offer, these satisfying recipes will show you how easy it is to cook plant-based meals the whole family will love. Plus, you can feel good knowing that these delicious dishes are nutrient-dense meals that are high in fiber, offer healthy fats, and are rich in protein—a common health-supporting benefit of plant-based eating.
Tomatoes and basil are a match made in heaven. This recipe features this classic combination with a fun twist. Chickpea pasta is packed with protein and is the perfect vessel for this simple and satisfying sauce.
SERVES 4
7 oz dry chickpea spaghetti
2 Tbsp extra-virgin olive oil
4 to 8 cups cherry tomatoes
1 Tbsp champagne vinegar
1 cup torn basil
1/4 cup fresh oregano
Salt and pepper to taste (optional)
1. In large saucepan, cook pasta according to package directions.
2. In large shallow pan, heat oil over medium. Add tomatoes and slowly roast until they burst open and form a creamy consistency, 15 to 20 minutes. Add vinegar and stir to combine. Add fresh basil and oregano and let cook for a few minutes to wilt herbs and allow flavors to blend. Add cooked and drained pasta and toss to coat pasta in sauce. Season with salt and pepper, as desired, and serve.
PER SERVING: 309 CAL; 26 G PROTEIN; 12 G FAT; 36 G CARB (16 G SUGARS); 26 MG SODIUM; 9 G FIBER
Recipe by Chelsea Gough
Chilled noodles are the base of this nourishing bowl loaded with good-for-you greens and a creamy tahini-orange dressing. Build your bowl in a container for lunch to go, dressing right before you plan to enjoy.
SERVES 4
BOWLS
1 head broccoli, cut into florets
12 oz pkg extrafirm tofu, well pressed and crumbled
1 Tbsp lowsodium tamari
1 Tbsp sesame oil or avocado oil
8 oz dry long noodles such as soba, brown rice, or spelt
1 English cucumber, peeled and thinly sliced
1 ripe avocado, flesh scooped out and cut into cubes
1 large orange or 2 mandarins, peeled and segmented (optional)
2 tsp mild chili flakes or shichimi togarashi
2 sheets nori, crumbled
DRESSING
1/2 cup wellstirred tahini or almond butter
1/4 cup fresh orange juice
1 Tbsp lowsodium tamari
1 Tbsp maple syrup
1/4 cup water
1 Tbsp fresh grated gingerroot
1. For bowls, preheat oven to 400 F.
2. Line large baking sheet with parchment paper and spread broccoli evenly over one half and crumbled tofu over the other half. Drizzle broccoli and tofu with tamari and oil and gently toss to coat. Roast for 15 to 20 minutes, until broccoli is tender and tofu is beginning to dry out. Set aside to cool completely.
3. Cook noodles according to package directions, and then drain, rinse with cold water, and drain again. Add to large bowl.
4. For dressing, in medium bowl, whisk to combine all dressing ingredients until smooth and creamy. Toss a few spoonfuls of dressing with noodles to coat.
5. To assemble, divide noodles among 4 bowls. Nestle in cooked broccoli and tofu, cucumber, avocado, and orange, if using. Drizzle dressing overtop, to taste, and garnish with chili flakes and nori. Serve.
PER SERVING: 511 CAL; 20 G PROTEIN; 22 G FAT; 64 G CARB
(12 G SUGARS); 371 MG SODIUM; 13 G FIBER
Recipe by Allison Day
No draining or cheese saucemaking required! Cauliflower stands in for milk in this nostalgic, cleaned-up comfort food recipe that’s ready in as little as 20 minutes. The easiest method for this is using a multicooker, but stovetop instructions are included if you don’t have one.
SERVES 4
CAULIFLOWER MAC AND CHEESE
3 cups water
2 1/2 cups
orecchiette or elbow macaroni
3/4 lb frozen
cauliflower
florets
1 Tbsp unsalted butter or vegan butter
1 tsp dried onion flakes
1/4 tsp grated
nutmeg
2 cups grated
old cheddar cheese or meltable vegan
cheddar cheese
Salt, as needed
1. Cauliflower
mac and cheese topping
TOPPINGS
1 Tbsp unsalted butter or extravirgin olive oil
3/4 cup panko bread crumbs
1/4 tsp dried thyme
1 cup frozen peas, warmed
1/4 tsp ground black pepper
TRY
Add bread crumbs, in your multi-cooker, press sauté on the normal setting. Add butter or olive oil, waiting until butter is melted or olive oil is shimmering before adding bread crumbs and thyme. Stir until bread crumbs have toasted, 2 to 4 minutes. Transfer to bowl until ready to serve. Wipe out or wash pot to remove any crumbs.
2. For mac and cheese, in your multicooker, add water, pasta, cauliflower, butter, onion flakes, and nutmeg. Close lid and ensure it is sealed (not venting). Select pressure cooker function on high and cook for 9 minutes. Quick release using the venting lever (best to do this under a running kitchen exhaust fan). Once pressure has released, open
lid and vigorously stir and mash with wooden spoon to break up cauliflower, creating a creamy sauce. Stir in cheddar cheese until melted, close lid, and rest for 5 minutes. Stir again before serving topped with bread crumbs, warmed peas, and black pepper.
3. Stovetop mac and cheese
Make the bread crumbs using the same directions but in a large pot over medium heat, then wipe out or wash pot. Add water, pasta, cauliflower, butter, onion flakes, nutmeg, and salt to large pot. Bring everything to a boil, reduce to medium, and cook for 10 to 15 minutes, stirring often, until pasta is cooked. Add
additional water if it looks dry before the pasta is ready. Mash cauliflower to form sauce and stir in cheese until melted. Taste and season with salt, if needed. Cover and rest for 5 minutes before serving. Stir pasta and serve topped with bread crumbs, peas, and black pepper.
EACH SERVING CONTAINS: 581 CAL; 29 G PROTEIN; 26 G FAT;
61 G CARB (2 G SUGARS); 436 MG SODIUM; 10 G FIBER
Recipe by Allison Day
This versatile vegan option tastes so good. By roasting black beans in advance, your burgers will be infused with a ton of extra flavor and a firmness that plant-based burgers often lack. High in fiber and protein, this burger packs a nutrient-dense punch without compromising on flavor.
SERVES 4
19 oz can black beans, drained and rinsed
1 small sweet potato, peeled and diced into 1 inch pieces
4 oz can green chilies, drained, or 1 fresh jalapeno, finely diced
1/4 cup finely chopped
red bell pepper
1/2 cup chopped
cilantro
1 1/2 tsp ground cumin
1/2 tsp smoked paprika
2 garlic cloves, peeled and grated or minced
2 Tbsp whole wheat flour (or flour of choice)
3 green onions, whites and greens, finely chopped
Zest of 1/2 lime
1/4 tsp salt (optional)
Bunch leafy lettuce, torn
1 large tomato, diced
1 avocado, diced
1/2 small red onion, thinly sliced
OPTIONAL
Jalapeno pepper, chopped
Hot sauce or chipotle mayo
Tortilla chips, crumbled
1. Preheat oven to 350 F. On baking sheet, spread black beans and bake for 15 minutes. Mash beans while on baking sheet with the back of a fork.
2. While beans are baking, boil sweet potato until soft and fork tender. Drain and mash. Set aside 1/3 cup and let cool.
3. Into bowl with sweet potato mash, add baked beans, chilies, red bell pepper, cilantro, spices, garlic, flour, green onions, lime zest, and salt (if using). Mix to combine.
4. Divide mixture into 4 portions and, with your hands, form 4 patties approximately 3/4 inch thick. Place in fridge or freezer for approximately 15 to 30 minutes (optional).
5. In nonstick or lightly oiled pan or barbecue plate, on medium-high heat, cook on each side for 3 or 4 minutes. The burgers should be warmed through and form a nice crust along the outside.
6. Divide torn lettuce among 4 bowls. Place a burger on top of each, then add tomato, avocado, and red onion. For additional heat, add chopped jalapenos or your favorite hot sauce or chipotle mayo and crumble tortilla chips (store-bought or homemade) overtop for a touch of crunch. Finish with a squeeze of lime.
PER SERVING: 608 CAL; 31 G PROTEIN; 12 G FAT; 99 G CARB (8 G SUGARS); 83 MG SODIUM; 25 G FIBER
Recipe by Chelsea Gough
Why being present means everything
BY DANIELA GINTA, MS, NNCPIs there a magic ingredient to parenting that helps children grow up happy, cultivates resiliency, and helps them reach their potential—whatever that may be? Short answer: yes.
However, a worthy reminder: do not compare children and their unique journeys. “Having a sense of achievement means thriving,” says Gail Johnson, a pediatric occupational therapist. “Acknowledging that each child is differently abled allows us to celebrate their unique competencies and facilitate opportunities to succeed.”
Our first years of life are the most impactful for brain development. New neural connections, called synapses, form with each new experience.
Building a new brain requires proper nutrition (and supplementation, where necessary) that ensures adequate levels of folate, iodine, vitamin D, iron, choline, and omega-3 essential fatty acids (essential for brain development). However, high stress levels and various hormones can also impact brain development.
Developing teenage brains respond differently to stress, which makes them more susceptible to developing anxiety and depression.
Early infancy is the time for bonding. By holding our babies and attending to their needs, we help them learn to trust us, each interaction cemented by new synapses— over 1 million neural connections are being formed in the brain every second during the first few years of life.
During preschool and school years, children learn about cooperative and competitive play, handling emotions, and developing social skills. Being present allows you to observe and help create opportunities to respond to their needs, including their new need for more independence.
Parenting teenagers has never been easy, and each generation faces new challenges.
“There’s much [brain] rewiring happening during the teenage years, which often makes communication difficult,” says Johnson. Strive to create a positive family environment and offer opportunities to connect over what interests them. Above all, says Johnson, be present, observe, and listen.
Note: Be sure to speak to a health professional prior to starting your child on a supplement.
Daily doses improve cognition and brain activity and promote better sleep.
Supplements may improve ADHD symptoms and enhance memory and verbal skills.
Alcohol and drugs can impact the developing brains in myriad ways. Cannabis affects coordination, thinking and decision making, and mood. Alcohol can impair memory and may cause changes within the brain and between brain regions.
Allowing children to say “no” early in life helps them learn about boundaries and equips them to better resist peer pressure related to drugs and alcohol during the teenage years.
Open the conversation ahead of time and help them come up with a plan such as having supportive peers, leaving when not feeling safe, and even blaming it on their parents, if need be.
Physically active children and teenagers are likely to learn better and develop better self-esteem compared to those who are less active. “Movement helps with attention and mood regulation and it’s an opportunity for social connection,” says Johnson.
But it’s not just organized sports that count. Impromptu silly dances, backyard hide-and-seek, hikes, and bike rides all mean movement and connecting with your child. “Engage in something that’s joyful for your children,” says Johnson, “and find ways to pursue activities you like and introduce your children to them.”
Daniela Ginta, MSc, NNCP, is a pediatric occupational therapist and a parent to teenagers, which is as fascinating as it is challenging, but most importantly, worth every second.
Sufficient sleep (at least 9 hours) promotes healthy brain development and better emotion regulation.
It was once believed that the neurons—commonly known as brain cells—we had at birth were the ones we got for our entire lives. But more recent findings suggest that, yes, we can and do create new brain cells as we age. If we pay attention to how this happens and the activities that best support the production of new brain cells, we may be able to stay sharp as we age and perhaps prevent or delay dementia in our later years. It is good news to know that the health of our brains doesn’t depend on just genetics or childhood experiences but can also be influenced by the choices we make later in life.
While the brain is pretty complicated, the ways we can keep it healthy are pretty simple.
Just like our bodies, our brain also needs aerobic exercise: getting your blood pumping to your brain during exercise can help support the production of new neurons.
“Like muscle fibers breaking down and rebuilding to create stronger muscles, our neurons break down, then recover and become stronger and more resilient,” says Cathy SpencerBrowning, a human movement expert. “Yes, our brain’s anatomy can change when we exercise.”
Experts agree that the best way to maintain the brain’s plasticity is to learn something new. Every single day. It doesn’t matter what it is—whether learning to play a new musical instrument or how to use a new app on your phone—but it does matter that it is new, because it is about the learning process, not the product. It boils down to the cliché, says Dr. Bryan Bruno, Medical Director at a New York-based medical center: “use it or lose it.”
Diet also plays a big role in maintaining your brain health. Many experts consider a Mediterranean diet, high in whole plant foods and occasional seafood, to be a brain-friendly approach. Look for foods high in omega-3 fatty acids, which can boost memory: salmon, walnuts, and leafy greens are among the smart (pun intended) ingredients. Foods high in antioxidants—again, leafy greens, plus berries and dark chocolate—can reduce inflammation and slow brain aging.
Cortisol, produced by adrenal glands, is our body’s stress hormone that may influence both memory and cognitive function. Research published in 2020 found that chronic stress can result in a loss of brain synapses related to changes in plasticity.
Margaret Littman is a Nashville-based writer and editor who is now taking some breaks during the day to try new things. Follow her work at @littmanwrites. littmanwrites.com
LEMON BALM may increase cognitive function
GINGKO may increase blood flow to the brain
GOTU KOLA improves cognitive function among stroke patients
ASHWAGANDHA may reduce cortisol and improve memory
TURMERIC has anti-inflammatory and antioxidant properties
“As a 30-something-year-old woman and nutritionist (who’s not getting any younger), collagen has been one unique product that I have my eye on. Why collagen? Unfortunately, as we age, collagen density and dermal thickness decrease, and this lack of collagen cues the all-too-familiar signs of skin aging. No wonder we’re obsessed with trying to get more of it.
Admittedly, collagen has been a hot topic and for good reason. We all want to look younger, so a product that touts any sort of beauty benefits will no doubt come under a lot of scrutiny. In recent years there has been a growing body of evidence and even larger review studies that collectively point to the same conclusion – collagen supplements
promote healthier looking skin and decrease visible signs of aging, without any adverse side effects. Another concern that has been shared is that there may be a risk of contaminants and heavy metals in collagen. Although there is merit to this, the truth is that not all collagen supplements are created equally.
NATASHA PAROUTIS, NutritionistWhen choosing a collagen supplement that is bovine-sourced (cattle), it’s best to look for a product that is pasture-raised, grass-fed, and steroidal- hormone- and antibiotic-free. When choosing a marine-based collagen supplement, always look for one that is extracted from wild-caught and sustainably sourced fish, like whitefish.”
– JULIE REIL, MD and Beauty Expert
“When it comes to feeling good and looking good, I am going to share my secret weapon… it is called Total Body Collagen. I take it with a vitamin C supplement in the morning for my hair, skin, nails, and bones, and it couldn’t be easier. With Total Body Collagen, my hair is thicker and healthier and I lose less hair in the shower and in my brush. Fine lines and wrinkles on my face are getting better as I age and my skin looks and feels more hydrated. My nails are stronger with fewer ridges and grow much faster. As an added bonus, Total Body Collagen supports my bone matrix for healthy teeth and bone density.”
Is collagen good for men?
Absolutely.
Does it help reduce the signs of aging?
Yes, collagen hydrates our skin, reducing wrinkles and giving us that plump youthful glow and healthy hair.
Whether you’re looking to halt a virus as soon as you feel it coming on or reduce the duration of your suffering after you’ve caught whatever nasty virus has been going around, there are many natural antiviral supplements to consider.
Whether you’re a family of one, have a significant other, or a house full of kids, if you’re the chief medical officer (CMO) in your home, you need to have a plan.
The old adage that prevention is better than a cure is true when it comes to handling seasonal viral threats. While it’s important to prioritize a healthy diet, exercise, get outside for fresh air, and reduce or manage stress, it’s important to encourage these lifestyles without enforcing them like a drill sergeant.
Select a wide range of health sources to ensure you’re getting all the information you need. While your preferred newspaper and television reporters may be wellmeaning, they may not access sources that report research
and news about natural health products, which may account for the paucity of news stories on their effectiveness.
Having a medicine cabinet stocked with natural products that work to prevent colds, flu, and other viral threats may help keep you and your family members strong against whatever virus is going around.
While it’s great to be empowered and self-sufficient about your health, any good CMO knows when to turn to
other experts. Watch for signs that suggest you should see a doctor:
• a high fever
• a fever that lasts for more than a day
• difficulty breathing
• unusual symptoms
• symptoms that are taking longer than normal to resolve
• aggravations of any other health conditions
While a one-size-fits-all approach to health doesn’t work, taking measures and becoming more conscientious of our health—and that of our family—can help us better navigate the future.
CURCUMIN (a compound found in turmeric) has been shown to reduce the ability of viruses to enter the cells
ECHINACEA supplementation may decrease the duration and severity of acute respiratory tract infections
OREGANO OIL demonstrates antiviral activity against multiple strains of influenza
QUERCETIN (found in apples, berries, green tea, and onions) inhibits the ability of a wide range of flu viruses to enter the cells
VITAMIN C supports and directly stimulates cellular functions of the immune system
VITAMIN D3 works against viruses in multiple ways, including lowering viral replication rates and reducing inflammatory cytokines
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