Live Naturally Fred Meyer Fall 2017 by Alive Publishing Group

FRED MEYER

EMBR ACE YOUR WELLNESS

DON’T MISS A BEET DELICIOUS WAYS TO ENJOY THIS ROOT VEGETABLE

• HAPPY HOLIDA YS HOW-T O PG. 40

EASY DISHES FROM AROUND THE WORLD NATURAL SUPPLEMENTS TO IMPROVE MOOD, STRESS & SLEEP

Paleo Tacos al Pastor pg. 36

go paleo TASTY RECIPES THAT GO BACK TO OUR ROOTS

THE MANY SHAPES OF PASTA…AND HOW BEST TO PAIR THEM

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from the editor

Foodie Gifts I GREW UP IN A CRAFTY HOUSEHOLD.

Particularly around this time of year, with various holidays looming, my mother, sister and I would brainstorm ideas for gifts we could make for family and friends. We crafted hand-knit mittens, and cross-stitched animals or flowers that we set in little frames for tree decorations. One year I bought a kit to needlepoint miniature black-and-white cows that you could hang. That was a big hit with my friends. But perhaps most popular were the edible gifts—cookies that we would bake and box into pretty containers, or my grandmother’s rich and creamy chocolate fudge recipe that my mother would mix up and divvy out into mini aluminum pans, cover with a bit of tinfoil and then wrap with a big red bow. My sister and I mostly helped by licking the bowl. One year we made closet fresheners by sticking cloves into apples, and then snaking a ribbon through to hang. Not an edible gift, but good-smelling nonetheless. I love receiving handmade gifts, too. Some of my recent favorites include handmade soap, infused vinegar, homemade limoncello, flavored salt and homemade truffles. One of my friends gave out “soup” in a mason jar, layering dry ingredients like various beans, lentils and spices. When ready to make, you simply boil some water, pour the jar of ingredients in and cook. Several of my officemates get in the food gift spirit, too. Last holiday season I received homemade chocolate-coated pretzels and a sweet-and-salty snack mix in festive holiday baggies with bows. This has me thinking about what to make this year, because who doesn’t like an edible gourmet goodie? A few ideas I’ve got churning: ✱ I nfused olive oil in funky-shaped bottles ✱ Creative pesto; for example, arugula, cilantro and oregano in pretty little jars ✱ H omemade fruit-and-nut granola in cute baggies

✱ M ini banana, pumpkin and zucchini breads with colorful bows ✱ Flavored herb butters rolled into little logs and wrapped in parchment paper like a candy caramel. TO HELP WITH YOUR HOLIDAY MEALS, we are pleased to offer our regular array of delicious, healthy recipes. In this issue, Johnson & Wales University came up with creative ways to use beets. The BeetPickled Deviled Eggs make for a colorful appetizer at your next party. See pages 27–30. Pressed for time? In our FAST & FLAVORFUL SECTION, you’ll find dishes from around the world—including the Middle East, Latin America, Asia and India—that are quick and easy to make (pages 33–35). If you’re interested in exploring the PALEO DIET or are already eating paleo, we’ve come up with some innovative ways to eat like a caveman (pages 36–38). Here’s to a happy and healthy holiday season of eating and time with friends and family. If you’ve got fun ideas for homemade food gifts, drop me a line. I’d love to hear about them…and maybe make them, too!

Rebecca Heaton, Editor editor@livenaturallymagazine.com

VISIT US ONLINE livenaturallymagazine.com CONTACT US editor@livenaturallymagazine.com FOLLOW US livenaturallymagazine.com

contents fall 2017

recipe index

departments

Beet-Carrot Muffins 30 Beet Granita 30 Beet-Pickled Deviled Eggs 30 Borscht 30 Butternut Squash & Refried Bean Tostados with AvocadoLime Crema 33 Flaxseed and Horseradish Crusted Salmon 48 Grilled Salmon and Paleo Pilaf 38 Middle-Eastern Lamb Sauté with Cabbage and Swiss Chard 34 Paleo Tacos al Pastor 38 Paleo Peach Blackberry Chicken Salad 38 Red Lentil & Potato Curry Stew with Spinach 35 Salt-Crusted Beets 30 Stacked Korean Paleo Barbecue Sauce Bison Burgers with Grilled Sweet Potato and Avocado 38

begin 7 THE NFL’S FIRST FEMALE OFFICIAL PLUS Cooking with collagen, Vitamin Angels, why you need more magnesium and the power of positivity.

kitchen 19 PASTA SAUCES PLUS New cookbooks, all about alliums and the many shapes of pasta.

eat 27 DISH IT UP Full of nutrients, beets can liven up meals from breakfast to dessert. Try them in our medley of recipes, courtesy of the budding chefs at Johnson & Wales University.

33 FAST & FLAVORFUL

36 HEALTHY KITCHEN Modern-day paleo recipes that hark back to the roots of manand woman-kind. By Kimberly Lord Stewart

feature HOLISTIC HOLIDAYS

COVER PHOTOGRAPHY: AARON COLUSSI FOOD STYLING: ERIC LESKOVAR

Although no gathering can be perfect, experts say hosts can avoid much of the usual stress with a little planning, some open communication and a few creative strategies. By Lisa Marshall

home 44 CLOTHES CALL The lowdown on the safest laundry detergents for both you and the environment. By Kellee Katagi

boost 46 BEAT THE MOODY BLUES Supplements for stress, mood and sleep. By Karen Morse

try 48 FLAXSEED AND HORSERADISH CRUSTED SALMON These healthy seeds can take a dish from good to great. By Dina Deleasa-Gonsar

2 Fall 2017 / Live Naturally

AVAILABILITY OF PRODUCTS FEATURED IN THIS ISSUE MAY VARY BY STORE LOCATION.

CLOCKWISE FROM TOP: SHUTTERSTOCK; AARON COLUSSI (2); SHUTTERSTOCK

The international flavor scene comes to your kitchen with three easy-to-make, globally inspired dishes. By Genevieve Doll

Part of the Live Naturally family of Kroger magazines

Fall 2017 livenaturallymagazine.com

V.P./GROUP PUBLISHER Deborah Juris EDITOR Rebecca Heaton

Recipes in f the palm o d n a your h the Download lly ra u at Live N app

ART DIRECTOR Charli Ornett

EXPERIENCE LIVE NATURALLY ONLINE

VISIT OUR WEBSITE, WHERE YOU CAN: • Create a personal recipe box and save your favorite recipes. • Make shopping lists from recipes with our checklist feature. • Order groceries online.

READ US ON THE GO Pull us up on your smartphone or tablet. Swipe through our all-natural product recommendations. Save healthy recipes and take us grocery shopping.

DOWNLOAD OUR APP Share great recipes and stories with your friends.

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ASSOCIATE ART DIRECTOR Lindsay Burke ASSISTANT EDITOR Kellee Katagi COPY EDITOR Julie Van Keuren MARKETING OPERATIONS MANAGER Susan Humphrey DESIGNERS Shannon Moore Eleanor Williamson NATIONAL BRAND MANAGER Sue Sheerin CONTRIBUTING WRITERS Genevieve Doll, Dina DeleasaGonsar, Kellee Katagi, Vicki Martinez, Sophia McDonald, Karen Morse, Dr. Debra Rouse, Dr. James Rouse, Kimberly Lord Stewart CONTRIBUTING ARTIST AND STYLIST Aaron Colussi, Eric Leskovar ADVERTISING SALES Deborah Juris, Sue Sheerin PUBLISHED BY

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Activia® may help reduce the frequency of minor digestive discomfort. Consume twice a day for two weeks as part of a balanced diet and healthy lifestyle. Minor digestive discomfort includes bloating, gas, abdominal discomfort & rumbling. ©2017 The Dannon Company, Inc.

begin Striving for Perfection As the NFL’s first female official, Sarah Thomas focuses on being the best she can be on and off the field—and infecting others with her spirit. BY REBECCA HEATON

n 2015, the NFL hired Sarah Thomas as the first female fulltime official to call professional football games. Also a spokeswoman for Activia probiotic yogurt, this Mississippi native and mother of three translated her years of both playing and refereeing high school and college sports to working in America’s biggest professional sports league. I sure was. My whole family followed sports—my two brothers, and my mom and dad. Our large extended family is all sports-oriented, too, so it’s something we always did and still do together around Thanksgiving. How did you connect with the NFL to become an official?

When I got started in officiating, I had no idea that women didn’t officiate football. When I played basketball, there were women officials. I didn’t have any aspirations to become a college or NFL official— I just didn’t think it would be realistic. But as I grew as a ref on the high school playing field and later as a junior college ref and then Division I games, I was suddenly on the fast track. Any special memories from officiating your first NFL game?

My fellow referee Pete Morelli took me down to the field and said, “Welcome to the NFL.” This was very meaningful to me because Pete is a legendary NFL official. Of course my entire family was there too, including aunts, uncles, cousins. They all got to cherish the moment with me.

EZRA SHAW/GETTY IMAGES

Tell us about your mantra: “Always strive for perfection.”

As an official, we always strive to be perfect working a game. Even if we get all of our calls correct, there is still something to build on. In life, if we just settle for things, we can be content. But my mantra means you’re always willing to be better, improving your life and life for those around you. If you’re always trying to be your best, it’s kind of contagious.

”

Were you a big football fan as a kid?

If you’re always trying to be your best, it’s kind of contagious.

”

What’s your workout and nutrition routine?

It’s a daily lifestyle. I do everything in moderation: exercise, cutting back on sugar and carbs, getting enough protein. I exercise three to five days a week; I’ll do 30 minutes of cardio, abs work and then some weights. During my cardio, I’ll add in sprints, walking lunges and back shuffles to help mimic moves I’ll be participating in during a game. My daughter likes to ride her bike with me when I jog, too. She always tells me to run faster. How did you connect with Activia yogurt?

They are an NFL sponsor. They started a campaign around women believing in themselves and asked me to be a

spokeswoman. I’ve found such joy being part of this campaign because it’s allowed me to reflect back on times when I had selfdoubts, like when I was the first girl on the fifth-grade boys basketball team. I’m also a pharmaceutical rep, so I understand the healthy probiotics in Activia and how they help maintain gut health and overall health. I eat it every day. Your kids are all athletes. Do you think they’ll follow in your footsteps?

If they want to, they’ll have my support. I just tell them throughout this life journey, just do something because you love it. livenaturallymagazine.com

begin

GOOD STUFF

The Power of Vitamins

presents

With help from companies like Rainbow Light, Vitamin Angels provides lifesaving supplements to mothers and children across the globe. BY REBECCA HEATON

Laundry Room Organization Provided by Maxwell Ryan and Mrs. Meyer’s Clean Day Who ever said the laundry room had to be boring? Stop thinking of it as a room for chores, and start thinking of it as another joyful room in your beautiful home. Check out these tips to make your laundry room neat and charming.

MATERIALS & TOOLS Large baskets for towel storage Bucket for cleaning supplies Glass jars for clothespins and other supplies Ironing board and iron Fresh sponges and washrags Beautiful recipe box for keeping stain removal tips and solutions INSTRUCTIONS We have everything we need…we just can't find it. We just need to give everything its own easy-to-reach place.

A simple Japanese bucket holds our cleaning supplies, while a glass jar holds the clothespins that used to overrun the area. Copper baskets keep towels neatly rolled and we can now reach our steamer and lint rollers. Our foolproof stain removal tips live in their own little box, easy to find when covered in pasta sauce.

TIP We re-covered our ironing *board with pretty new fabric long ago—you should too! We recommend a heavy cotton fabric, like duck.

hen Howard Schiffer was a midwife in his early 20s, he counseled women on preand post-natal nutrition and the importance of a healthy diet combined with supplementation for both their health and that of their newborn children. He followed this with over a decade of developing and selling vitamin supplements in the natural products industry before changing gears and getting back to his roots: helping new mothers and children with nutritional support. In 1994, he launched Vitamin Angels. For 23 years, Vitamin Angels has provided mothers and children across the United States and around the world with supplements to counter health issues, including low birth weights, stunted growth, anemia and vitamin A deficiencies. The nonprofit organization also encourages healthy long-term development in children and new mothers. “I decided to start Vitamin Angels after the Northridge earthquake in California when a relief agency called me requesting vitamins for affected farm workers, and I coordinated a big delivery of vitamins through a friend who owned a vitamin company,” says Schiffer. “A few days later, a woman from the relief group called to tell me how great this was and what a difference it was making for the recipients. It was then the idea for Vitamin Angels was born.” Schiffer contacted supplements companies to partner with the program. One of the first two companies to participate was Rainbow Light, which continues to donate

A couple of baskets and some glass jars later, we have a lovely, organized laundry area. We even hung the clock, so we know exactly how long we spent ironing.

vitamins today. Rainbow Light donates prenatal multivitamins formulated to Vitamin Angels’ specifications, which are made in accordance with UNICEF and World Health Organization guidelines. “Vitamin Angels completely aligns with our mission of being a performance leader in building a stronger state of health for our customers, our natural trade partners, our global community and the planet,” says Terri Anne Cooper, science education manager at Wellnext, makers of Rainbow Light vitamins. To date, Cooper reports that Vitamin Angels has donated 50 million vitamins to the organization over the past 23 years. The company also donates 1 percent of multivitamin product sales to Vitamin Angels programs, reaching food-insecure regions around the world. “I had the honor of accompanying Howard to a high Andean community in Peru and interviewing women who had been taking our prenatal daily through the Vitamin Angels program,” says Cooper. “Invariably, they all shared positive results, such as higher energy levels and stronger lactation. It was an amazing experience for me to see how powerful a one-a-day vitamin can be.” Vitamin Angels is currently in 66 countries and working across the U.S. Visit vitaminangels.org for great photos and stories. For more on Rainbow Light, visit rainbowlight.com.

Fold some extra

G A R D E N G O O D N E S S I N T O YO U R

LAUNDRY ROUTINE

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DID YOU KNOW?

Cooking with Collagen When your body starts losing its natural collagen, that's when your skin forms wrinkles, your joints become sore and your bones start to get more brittle. Fortunately, you can restore some collagen in your body by simply eating it.

ollagen: It’s the second most abundant substance in the human body (water is first). It supports healthy skin, hair and nails. It keeps our joints strong. And, particularly in our golden years, it is essential for bone health. However as we age, our collagen levels naturally decline. But there’s a way to replenish them—through cooking. “You can take collagen in supplement form, but an easier way to incorporate more of it in your whole family’s diet is by adding a collagen powder to existing food,” says Tim Mount, director of education at NeoCell, a manufacturer of collagen products, such as Super Collagen powder. Because it doesn’t get degraded in boiling water, collagen can be mixed in to soups and sauces, such as spaghetti sauce. Mount suggests adding it to dressings, smoothies, even coffee and tea. “It dissolves well, is totally flavorless and doesn’t get gelatinous, so people won’t even know it’s there,” says Mount. Simply add a scoop of powder per individual serving. Visit neocell.com/recipes for ideas.

ow? ou kn Did y n packs a

ge se Colla hy do ing healt uild b le sc of mu in—about prote per ams 11 gr . g servin

PROBIOTICS IN SPACE

n the low-gravity environment of space, some species of harmful bacteria can grow stronger, leading to increased health risks. Because probiotics have been shown to support a healthy gut microbiome, scientists at NASA are conducting a study of the probiotic Lactobacillus acidophilus. The study involves astronauts continuously consuming the probiotic in a closed microgravity environment and monitoring their immune function and intestinal microbiota for long-duration space missions. This is the first attempt in space history to bring edible live bacteria to the International Space Station and examine the effect of probiotics on board. The study will conclude in February 2018.

Great news: When a product is labeled glutenfree, you can be 99.6 percent sure it meets the stringent FDA requirements for GF products. The FDA recently assessed 702 samples from 250 products labeled “gluten free” and found only one product that contained more than 20 parts per million (ppm) of gluten, the FDA cutoff for GF products. More good news: Further tests showed that even other samples of that particular product did comply with all the standards. —K.K. 10 Fall 2017 / Live Naturally

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SweetLeaf ®Holiday Yams INGREDIENTS: 6 cups yams, peeled and cut into 1/2-to-1-inch cubes 4 Tbsp. butter, melted 1/2 tsp. salt 1/8 tsp. pepper 1 tsp. SweetLeaf® Stevia Sweetener 1/2 tsp. cinnamon

DIRECTIONS: Preheat oven to 350°F. Toss the cubed yams and melted butter together and spread the coated cubes onto a parchment-lined cookie or baking sheet. Season yams with salt, pepper, SweetLeaf ®, and cinnamon. Bake for 35 minutes, or until yams are cooked through and slightly caramelized. Serves 8.

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NUTRIENTS

Mighty Magnesium Researchers call this mineral deficiency “the silent epidemic of our times.” Are you at risk? BY VICKI MARTINEZ

t’s used in more than 300 bodily functions. It has been linked to colon cancer prevention, a decreased risk of diabetes, modestly lowered blood pressure and improved brain function, and is essential for teeth and bone health. Despite this impressive pedigree, magnesium makes the list of the nation’s leading nutrient deficiencies. More than 50 percent of adults are not getting enough of the vital mineral, according to the National Center for Health Statistics.

How Much Do You Need? Men 19–30 need 400 mg per day. Women in the same age range need 310 mg per day. For adults 31 years and older: men, 420 mg per day; women, 320 mg per day. There is no health risk associated with too much magnesium from natural food sources, because the kidneys eliminate any excess. But beware: Taking more than the recommended daily dose in supplement form may cause diarrhea, nausea and abdominal cramping.

Why Do You Need It? Energy. Magnesium metabolizes energy when it reacts with adenosine triphosphate (ATP), a molecule that stores cellular energy. Studies show that low magnesium levels negatively affect athletic performance. Correcting magnesium deficiency can reduce fatigue and relieve insomnia.

Brain function. When synapses—connections between neurons—function correctly, the brain learns and retains information. Scientists agree that increasing brain magnesium prevents synapse loss and memory decline. There is also research that magnesium may restore cognitive function in Alzheimer’s patients.

Bone health. Nearly 60 percent of the body’s magnesium is found in bones. The nutrient, working in combination with calcium, is essential for bone development. Research links long-term magnesium deficiency to osteoporosis.

Why Aren’t We Getting Enough? There are four main causes of magnesium deficiency: 1) Phosphates in carbonated beverages bind magnesium, making it unavailable to the body; 2) Chronic stress depletes magnesium stores; 3) Estrogen (used in birth control and hormone replacement therapy) prevents absorption; 4) Americans eat too many processed foods and not enough whole foods high in nutrients. See our list below of magnesium-rich foods.

Magnesium-Rich Foods Pumpkin seeds, roasted, ½ cup Lima beans, boiled, 1 cup Spinach, boiled, 1 cup Black-eyed peas, cooked, 1 cup Almonds, dry-roasted, 1 ounce Shredded wheat cereal, 2 large biscuits Edamame, cooked, shelled, ½ cup Brown rice, cooked, ½ cup Low-fat yogurt, plain, 8 ounces

mg per serving 325 126 157 86 80 61 50 42 42

SHUTTERSTOCK

Magnesium is more important than calcium in supporting bone health in children, according to a study from Baylor College of Medicine.

12 Fall 2017 / Live Naturally

Go beyond the cosmetic counter to have healthy, radiant beauty from within. At NeoCell, we have always known that healthy hair, skin, and nails on the inside equals natural beauty on the outside.*

FOR STELLAR SKIN SUPPORT: Strengthen the dermal layer and increase elasticity while Hydrating skin with our award winning BioActive NeoCell CollagenTM in our Super CollagenTM and Super Collagen+C TM formulas. In a recent NeoCell Collagen clinical study BioActive NeoCell CollagenTM was shown to increase skin hydration by up to 50%.†* Protect healthy collagen fibers with the antioxidant power of Vitamin C.

RECIPE FO

AVOR ALWAYS FL

FUL, ALWAYS

PERFEC T.

You’ll never run out of delicious ways to enjoy Barilla pesto sauce! ®

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POWER OF WE

Leading the Good Life Three ways to start a movement of power and positivity. BY DR. JAMES ROUSE

andhi said it well: “You must be the change you wish to see in the world.” It’s hard to ignore that there is a great deal of craziness happening in our world today, and many of us feel helpless. We yearn for change but don’t know where to start. There is a way: You can become a force with emotional contagion. Emotional contagion is a psychological phenomenon in which people “catch” other people’s feelings. When someone is being a good, authentic human being, it’s an attractive force. Studies show that a part of our brains connects with positive emotion, and when we come into contact with this, we want to emulate it. Here are three things to practice to become a positive emotional contagion and lead others to do the same.

1 2

Conspicuous kindness. Don’t be afraid to be public with your kindness. Research

shows that when people witness conspicuous kindness for no apparent reason, it increases neurochemicals in the brain and body that augment confidence, happiness, a sense of security and a desire to do this for someone else.

Presence. According to Harvard research, the average person today is present in

the moment only about half the time. Why? Because they are either living in past regret—thinking of things they could or should have done differently—or in future fear, anticipating that something is going to go wrong. The result is chronic, low-grade sadness. One way to practice presence: Make eye contact with others. Dedicate yourself to putting down your phone, lifting up your eyes and being in the moment, and you’ll create a chemical and emotional reaction that is both healing and hopeful.

Courage. We often think of courage as being fearless and ego-based. The root

Dr. James Rouse has a doctorate in naturopathic medicine. He is an inspirational speaker, personal coach, author and the cofounder of Skoop, a line of powdered superfoods.

SHUTTERSTOCK

of it, however, comes from the Latin word coeur, which means heart. Real courage means showing up wholeheartedly for yourself and others. By being publicly loving, kind and generous, you naturally open your heart and will be seen as a beautiful, courageous human whom others will want to emulate.

Did you know . . . almost HALF the population does not get enough magnesium from food? Supplementing may be the best way to promote healthy magnesium levels and balance calcium intake. That’s where Natural Vitality’s Calm® comes in. This best-selling highly absorbable, water-soluble magnesium helps support a sense of calm, helps support heart and bone health, and helps maintain healthy blood pressure. Natural Vitality’s Calm promotes healthy magnesium levels to support hundreds of physical processes. Of course, talking about it is just talk. The only way to feel the difference is to try Natural Vitality’s Calm. Request a FREE SAMPLE so you can Feel The Calm Experience.

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WOMEN'S WELLNESS

Forever Young

Seven lifestyle strategies for healthy aging. BY DR. DEBRA ROUSE

y the time we reach our mid-30s and early 40s, many of us begin to contemplate middle age and wish we had taken better care of ourselves during our 20s. Decreased energy and libido, the appearance of wrinkles, subtle weight gain, achy joints, changes in vision and trouble sleeping—these are all signs of having lived life in the fast lane. The good news is that it’s never too late to reinvent yourself and forge a new path of self-care and self-love to keep your youthful energy, sex drive, skin, figure and happiness for years to come. Here are seven lifestyle changes that may slow down the aging process, preserving brain and beauty.

Use healthy fats. Once considered the enemy of healthy living, fats are essential to our well-being. Consuming good fats optimizes metabolism, supports positive mood and cognition, and benefits skin and eyes. Some of the highest-quality fat sources include coconut oil, extra-virgin olive oil, avocados, wild salmon, nuts and seeds.

Consume clean protein. Protein helps build the hormones and neurotransmitters

we need to feel awesome. It also encourages lean-muscle growth (and prevents muscle loss), promotes balanced blood sugar and supports weight management. Plant-based proteins in nuts, seeds and legumes, as well as wild salmon, sardines and grass-fed beef, are all quality sources.

Lose the sugar. Advanced glycation end-products (AGEs) form in your body when sugar reacts with proteins and fats. The more sugar (glucose or fructose), the more AGEs. An increase of AGEs can damage cells and exacerbate inflammation, aging and chronic degenerative disease. AGEs have been linked to diabetes, Alzheimer’s disease and heart disease. Stick to naturally occurring sugars in fresh, whole fruits— focus on berries and cherries. If you must indulge, stick to natural sugars like raw honey and maple syrup. S kip processed carbohydrates. As with too much sugar, consuming baked goods, pasta, potatoes, crackers, pretzels and chips can literally fast-forward the aging process. The body quickly turns these foods into sugar, which, as we noted above, is problematic. Higher intake of starchy carbohydrates can also increase risk of type 2 diabetes, metabolic syndrome, obesity, high blood pressure, cardiovascular disease and depression. Instead, choose high-fiber, organic grains such as brown rice, oats and quinoa. E at more dark green. Dark-green vegetables include broccoli, collard greens, spinach, Swiss chard, kale and various lettuces. Antioxidants in these vegetables protect the skin, brain and cells from damage by unstable molecules. They also contain vitamin C, which fends off wrinkles. E at bright-colored foods. Orange, red and yellow fruits and vegetables contain vitamin C and carotenoids that support eye health and healthy skin. Fresh fruits and veggies also provide fiber, which helps with regular digestion, elimination and healthy weight. xercise. Over the longer term, endurance training can accelerate E the aging process. Embrace high-intensity intervals, resistance training, walking, yoga, dancing and swimming. These forms of exercise increase lean muscle, improve mood, manage body weight and keep your brain sharp.

Dr. Debra Rouse is a licensed naturopathic doctor and member of the Institute for Functional Medicine. drdebrarouse.com Live Naturally Wellness 16 Fall 2017 / Optimum

PHOTO CREDIT SHUTTERSTOCK

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⅓ box Barilla® Elbows Pasta ½ jar Barilla® Marinara Sauce 16 large round tomatoes on the vine 4 tablespoons extra virgin olive oil, divided ¼ cup Kalamata olives, pitted & sliced 1 tablespoon capers 1 anchovy (optional) 4 basil leaves, cut julienne 1 cup mozzarella cheese, shredded 3 tablespoons panko breadcrumbs

1. PRE-HEAT oven to 375°F. Bring a large pot of water to a boil. 2. CUT the top off each tomato, carve out the inside leaving only the outer part, creating a vessel for pasta; set aside. 3. In a skillet SAUTÉ anchovy, capers and olives with half the olive oil for about one minute, add marinara sauce and bring to a boil. 4. COOK pasta 1 minute less than package directions and drain. 5. Toss with marinara sauce mixture and basil; let cool down. 6. STIR in mozzarella and fill tomatoes with pasta mixture. Mix panko with remaining olive oil then top each tomato. 7. BAKE stuffed tomatoes until panko is golden crispy and mozzarella is melted, about 10 minutes.

kitchen Sauces to Savor It’s no surprise: High-quality ingredients make for the best sauces. Complement your pasta with these healthier options. BY KELLEE KATAGI

s a nation, we can thank Italy for one of our top comfort foods: pasta with sauce. And whether tomato-based, alfredo or pesto, a quality sauce can take a pasta dish from passable to spectacular. Unfortunately, many available sauces harbor less-than-healthy ingredients: high doses of sugar, high-fructose corn syrup, inferior oils and the like. Instead, reach for these smarter-choice sauces, containing little to no sugar and ingredients that let you rest easy. Buon appetito!

TOMATO

Type

GARLIC

PESTO, PLEASE! Traditionally made from basil, garlic, pine nuts, olive oil and grated, hard cheese, pesto is a delightful way to mix up your pasta routine. A little goes a long way in flavoring the dish, so you won’t need as much. Try Barilla Traditional Basil Pesto.

VEGETABLE

CHEESE

ALFREDO

Our pick

Lucini Organic Tomato Basil Sauce

Bertolli Rustic Cut Roasted Garlic Marinara with Garden Vegetables

Muir Glen Organic Garden Vegetable Pasta Sauce

Prego Farmers’ Market Four Cheese

Newman’s Own Alfredo

Why we like it

The list of ingredients is short (only 6 items!) and sweet, organic and fresh. The result? It tastes as if you plucked the tomatoes, veggies and basil from the garden yourself.

Roasted garlic lends a depth of flavor to this hearty sauce that achieves a superb taste with zero added sweeteners. Chunky vegetables add dimension to this garlic-laden, thicktexture sauce.

This well-textured sauce delivers a pleasant explosion of flavors and textures, thanks to big tomato chunks, five organic herbs and five organic vegetables (zucchini, onion, spinach, bell pepper and carrot). No added sweeteners— and you won’t miss them!

Tomato, cheese, fresh cream and oregano appear in perfect proportions in this smooth and tasty sauce that’s free of oils and added sweeteners. Asiago serves as the primary cheese; Romano, Parmesan and fontina play supporting roles.

It’s rare to find an alfredo without lots of questionable oils and other unwelcome ingredients, but Newman’s Own fits the bill. And it does so without sacrificing the rich, creamy taste you want in an alfredo.

Our tasters say

“Tastes fresh and has an ideal texture.”

“The veggies complement the garlic.”

“I love that it’s not overly sweet.”

“Cheesy without being heavy.”

“Fuller flavor than most alfredos.”

Bonus points for

Also try

Barilla Marinara

Barilla Roasted Garlic

Newman’s Own Sockarooni

NS NO

Hunt’s Four Cheese Pasta Sauce

Bertolli Creamy Basil Alfredo

Like It Spicy? Try Rao’s Homemade Arrabbiata Sauce. The kick? Lots of crushed red pepper. O ORGANIC

NO ADDED

NS SUGAR

EXTRA VIRGIN

EV OLIVE OIL

FRESH

FP PRODUCE

NO NO OIL

PROFITS TO

PC CHARITY

livenaturallymagazine.com

kitchen

GET SMART

Pasta Aplenty Pasta comes in many shapes and sizes. Lorenzo Boni, executive chef for Barilla America pasta, breaks down 10 of the most popular cuts and how best to pair them.

PENNE A popular short cut because of its versatility. Pairs well with all kinds of sauces—pesto, tomato and olive oil-based; seafood; meat ragouts; and creamy. Can be used in baked dishes, although not traditional in Italy. Like spaghetti, benefits from being finished with a two-minute toss over heat with the sauce and a little bit of cooking water.

What Is Pasta Made Of? While traditional pasta is made from semolina wheat or whole-wheat flours, alternative ingredient options now abound. And most are gluten-free*. ORZO Best served in soups, but also works well in salads and risotto-style dishes. For best results, accompanying ingredients should be chopped into very thin, small pieces, given the tiny size of orzo “grains.”

Adzuki bean* Amaranth* Black bean* Brown rice* Buckwheat* Chickpea* Corn* Edamame* Green lentil* Kamut

LASAGNA The most common pasta cut for baked dishes. Originally from Bologna, Italy, lasagna is traditionally made with béchamel, a rich white sauce; in the U.S., it is more often served with the tomato-ricotta base commonly found in the Naples region of Italy.

Quinoa* Red lentil* Spelt White rice*

FARFALLE A very elegant cut, ideal for both fancy dinners and informal settings. Barilla farfalle has a signature seven-point edge on each side, and is best served with vegetable or meat ragouts, although it also works with creamy or tomato-based sauces.

FUSILLI A traditional cut of Italy’s Campania region; usually served with a tomato-based sauce. In the U.S., the rotini shape is the closest cut to Italian fusilli.

SHELLS A good cut for seafood-based ragouts, as long as the fish is chopped into small pieces. Also works well with tomato-based and pesto sauces. Frequently used in baked dishes and, less often, in soups.

SPAGHETTI Most popular pasta cut. Pairs well with most sauces, other than creamy ones, which can cause it to clump and stick together. The base of many traditional Italian recipes, such as carbonara, aglio e olio and puttanesca.

TIP

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR

when aghetti en Drain sp oked; th o rc e d eat un s over h it’s a bit te u in to wm d fe a se r u toss fo e water me of th atever h w h with so it along w is cook it, sing. Th ou are u vely sauce y ti c e ff e re will mo e it with combin ce. the sau

ELBOWS A popular cut in the U.S., especially for macaroni and cheese. Can also be used in soups, salads and baked dishes. Because they are so tiny, elbows require either a smooth sauce or one with very small chunks.

ANGEL HAIR Very thin, long noodles; popular in northern Italy. Pairs well with olive oil-based sauces, as well as any light, smooth tomato sauce, or just plain butter and Parmesan cheese. A kids’ favorite.

FETTUCCINI A long, versatile cut that pairs well with creamy sauces because of its thickness. Also works well with meat and seafood ragouts, pesto and tomato-based sauces.

livenaturallymagazine.com

kitchen

FLAVORS

All About Alliums A wide array of sulfur compounds gives onions, garlic and other alliums their characteristic taste and smell, plus numerous health benefits. BY SOPHIA MCDONALD

he produce department can seem like a cold and lonely place in winter. But members of the Allium genus are a bright light, thanks to their all-season availability and outstanding storage ability. These versatile and nutritious bulbs add indispensable flavor to a variety of warming dishes.

Types of Alliums The two best-known alliums are onions and garlic, but there are others that bring slightly different flavors to dishes. Shallots The small white and purple bulbs have a flavor that’s somewhere between onion and garlic. If you don’t have one on hand, chop an onion and add a crushed garlic clove to your recipe. Leeks Use only the white and pale-green parts of these tall, semisweet vegetables. Leeks have many layers that can trap dirt, so cut them open and wash well before using. Green onions Also called scallions, spring onions or salad onions, these baby bulbs have a milder taste that makes them good for eating raw. Chives Typically sold with fresh herbs, chives add mild onion flavor and color to dishes.

An Onion a Day… The sulfur compounds that give alliums their distinctive flavor also make them a powerful ally in the fight against cancer, cardiovascular disease and other health problems. Alliums contain additional nutrients, too. Onions are rich in vitamin C and fiber. Leeks are high in vitamins K and A. Garlic contains a decent dose of manganese and vitamin B6.

On-Trend Preparations Sautéing alliums releases their flavor and aroma. For something different, try one of these preparation methods.

Caramelize yellow or red onions by cooking them in olive oil over low to medium heat, stirring frequently. Use them as a topping for bruschetta and pizza, or mix them in yogurt-based dips.

22 Fall 2017 / Live Naturally

SHUTTERSTOCK

Crisp up shallots by frying them in oil. Toss them on top of mashed potatoes, Asian noodle dishes or (of course) green bean casserole.

SMILE

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Eat healthy, get your rest—and take Ester-C® every day.* Taken just once a day, Ester-C® capsules and vegetarian tablets absorb into your system and stay there to deliver 24-hour immune support and potent antioxidant activity.* So now, more than ever, trust your immune health to Ester-C®… Nothing else works like it.*

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16-AH-1217

kitchen

COOKBOOKS

Autumn Cooking There’s a flurry of easy-to-make recipes in four new cookbooks for fall.

1 | STEP-BY-STEP CANNING AND PICKLING Do you have an overstocked garden full of fall vegetables or fruits that you don’t want to go to waste? Why not preserve them for another day by canning? Ball Canning Back to Basics: A Foolproof Guide to Canning Jams, Jellies, Pickles & More (Oxmoor House, 2017) gives easy-to-follow, step-by-step instructions on how to turn your fresh fruits and vegetables into 100 flavorful creations that you can enjoy any time of the year. This is a great resource for the novice canner on up to veteran canners looking to improve their techniques.

2 | PLANT-BASED EATING No matter where you live in the world, it is the daily rituals of food that bind and connect us. Neighborhood: Hearty Salads and Plant-Based Recipes from Home and Abroad (Roost, 2017) is a collection of more than 70 delicious and simple vegetarian recipes, with beautiful images inspired by regions around the world, including Brooklyn and the Americas, the Mediterranean, France, Asia and Australia. Each recipe is sprinkled with stories, for example how the Smashed Eggplant with Lentils and Maple-Roasted Radish is known as “eggplant caviar” in Provence, France.

3 | DELICIOUS DESSERTS With the holidays approaching, now is the time to practice making delicious desserts with seasonal fruits, vegetables and herbs. Farm-to-Table Desserts: 80 Seasonal, Organic Recipes Made from Your Local Farmers’ Market (Skyhorse, 2017) is full of simple desserts using fresh ingredients at their prime. Pastry chef Lei Shishak makes baking easy with her realm of recipes organized by the four seasons, from Peach Cobbler in spring to Strawberry Hand Pies for summer, Pear Cake for fall and Blood Orange Napoleon for winter.

4 | PUMPKIN POWER The Pumpkin Cookbook: 139 Recipes Celebrating the Versatility of Pumpkin and Other Winter Squash (Storey, 2017) reminds us that this classic symbol of fall means so much more than jack-o’-lanterns. Packed with nutrients—including vitamins A and C, dietary fiber and potassium—pumpkin and other winter squash add color and flavor to a variety of recipes in this cookbook, from snacks and salads to soups, main dishes and desserts. Try Currant-PumpkinOat Scones, Red Cabbage and Maple-Roasted Delicata Salad, Chicken-Pumpkin Tacos and Lemon Pumpkin Strudel. There are even options for seven different pies.

✳

Visit livenaturallymagazine.com for recipes from each of these books, including Habanero-Apricot Jelly, Pear Cake, Chicken-Pumpkin Tacos and Smashed Eggplant with Lentils and Maple-Roasted Radish.

24 Fall 2017 / Live Naturally

What makes Nordic Berries the #1 childrenâ&#x20AC;&#x2122;s vitamin in the U.S.?

The smiles.

Based on SPINS Scan Data Available in select stores

eat You Can't Beat Beets

DID YOU KNOW? Beet greens are edible and can be used like spinach (cooked or in a salad).

These ruby gems are a gold mine of health-boosting nutrients.

eets are a member of the amaranth (Amaranthaceae) family of vegetables that include amaranth, chard, quinoa, spinach and Swiss chard. This family does well in cool weather, so they are planted in early spring and late summer. There are several varietals of beets, including the popular red garden beet, golden beets and Chioggia (or candy cane) striped beets.

BENEFITS There are plenty of reasons to eat beets: >>CANCER PROTECTION Beets are rich in betalains, a class of antioxidants and anti-inflammatories. Studies have shown betalains protect the body from certain developing cancers, including skin, lung and colon, as well as heart disease. >>DETOXIFICATION Your liver cleans your blood and “detoxes” your body. Research shows that betaine, an amino acid found in beets, helps detoxify and reduce the fat accumulation in the liver. >>CIRCULATION Beets are rich in nitrates, which the body converts to nitric oxide—a compound that relaxes and dilates blood vessels, turning them into superhighways for your nutrient- and oxygen-rich blood. >>ENDURANCE Research shows that drinking beet juice prior to an intense workout can improve endurance because of its circulation-enhancing nitrates.

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR

>>DIGESTION One cup of beets delivers about 4 grams of dietary fiber, which aids digestion and reduces constipation risk. Beet fiber also can increase your level of HDL (“good”) cholesterol.* 1 cup of beets contains 18 vitamins and minerals, including: FOLATE (34% DV) MANGANESE (28% DV) POTASSIUM (15% DV) COPPER (14% DV) MAGNESIUM (10% DV) PLUS iron, vitamin C and B vitamins *Don’t be alarmed if your pee or stools are crimson-

✳

Beets and greens will last several weeks in the refrigerator if wrapped in a damp cloth or in plastic in a fridge drawer.

colored 24–72 hours following a meal with beets. It’s just the natural betaine pigment.

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DISH IT UP

To the Beet Although its exterior is hardy and rough, this nutrient-laden root vegetable transforms into a wonderfully soft and buttery ingredient that adds flavor and color to many a dish, from deviled eggs to dessert. TURN TO PAGE 30 FOR RECIPES Beet Granita

Borscht

SaltCrusted Beets

COOKING Beets can be prepared in a variety of ways:

These beets are baked in salt-andspice crusts. Once cooked, crack open the crusts; the beets will have absorbed the flavor. Yum!

>>SERVE RAW Wash, peel and grate, or slice paper-thin; best served cold.

>>ROAST Individually wrap well-scrubbed beets with a double layer of foil; leave stem and roots on. Roast at 400° for 45–70 minutes. >>QUICK ROAST Scrub, but do not peel beets. Slice ½-inch thick. Toss with olive oil, salt and pepper; spread out in single layer on a baking sheet. Roast at 450° for 15–20 minutes, or until tender.

28 Fall 2017 / Live Naturally

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR

>>BOIL Rinse. Put approximately 2 pounds of beets into a 4–5 quart pan, with enough water to cover. Do not remove tops or roots. Cook 20–40 minutes, or until tender when pierced with a fork. Let cool a bit, then hold under running warm water. Skins should slip off, along with tops and roots.

BeetPickled Deviled Eggs

â&#x20AC;˘ Beets are es pecially delicious an d sweet whe n they are roas ted, becaus e the process concentrat es the natural sugars they contai n. â&#x20AC;˘

Beet-Carrot Muffins

eat

DISH IT UP

Beet-Carrot Muffins Colorful muffins for breakfast or brunch. Makes 12 muffins ¾ cup oil NOTE 1½ cups sugar This recipe can also be ba 3 eggs ked in a loaf pan or 1 teaspoon vanilla angel food cake 1 tablespoon water pan. 2 cups flour 1 teaspoon cinnamon 3 teaspoons baking powder ¼ teaspoon salt 1 cup beets, grated with large-hole grater 1 cup carrots, grated with large-hole grater 1 cup raisins

1. Preheat oven to 350°. Grease a muffin tin with spray oil or butter. 2. Beat oil, sugar, eggs, vanilla and hot water, until well combined. Add remaining ingredients; mix well. 3. Fill the muffin cups, and bake for 20-25 minutes. PER SERVING: 398 CAL; 6G PROTEIN; 15G FAT; 62G CARB (26G SUGARS); 197MG SODIUM; 3G FIBER

Borscht A delicious Eastern European tradition. Serves 6 1 cup crème fraîche or sour cream 2 tablespoons chopped fresh dill, divided Salt and pepper, to taste 1 pound cooked, peeled beets; about 5 small or 3–4 medium 1 (15-ounce) can pickled beets, with liquid 1 (14-ounce) can chicken or veggie broth 1 cup ice cubes 1–2 teaspoons best-quality red wine vinegar, or to taste

1. In a medium bowl, whisk together crème fraîche and 1 tablespoon of dill. Season with salt and pepper. 2. Place cooked beets, pickled beets and liquid, broth, ice, and 1½ cups cold water into a blender. Blend until smooth. Season with vinegar, and salt and pepper to taste. 3. Serve the borscht with dollops of the dill cream, garnished with more of the dill. PER SERVING: 131 CAL; 5G PROTEIN; 6G FAT; 17G CARB (10G SUGARS); 541MG SODIUM; 4G FIBER

Salt-Crusted Beets The salt crusts give roasted beets a delicious salty herb flavoring. Makes 3 servings HORSERADISH CRÈME FRAÎCHE 1 cup (8 ounces) crème fraîche 1 tablespoon prepared horseradish 1 tablespoon chopped fresh chives 2 teaspoons sherry wine vinegar

30 Fall 2017 / Live Naturally

BEETS 2 cups coarse kosher salt 5 tablespoons prepared horseradish 2 tablespoons chopped fresh thyme 1 tablespoon finely grated orange peel 3 large unpeeled beets (each about 8 ounces); trimmed, scrubbed

1. To make horseradish crème fraîche, whisk all ingredients in a small bowl to blend. Season to taste with salt and pepper. Can be made 1 day ahead. Cover and chill. 2. Preheat oven to 375°. Mix coarse salt, horseradish, thyme and orange peel in a medium bowl. Place three 3-tablespoon mounds of salt mixture on a small rimmed baking sheet, spaced apart. Top each salt mound with 1 beet; then distribute remaining salt mixture over beets, pressing firmly and forming crust around each beet, covering completely. 3. Roast beets 1¾ hours. Remove from oven; crack salt crusts open and remove beets. The beets will have absorbed the crusts' flavor. Peel beets; cut into 1/4inch-thick slices. Arrange beet slices on platter. Serve with horseradish crème fraîche.

3. When brining time is finished, cut each egg in half and scoop out yolks. Place yolks in a medium-sized bowl, along with mustard, mayonnaise, curry, vinegar and olive oil. Mix and mash, until smooth. Add more mayo if mixture is too stiff. Add salt and pepper, to taste. 4. Using either a spoon or a plastic bag with the corner cut off, pipe yolk mixture back into the pink eggs. Sprinkle with chopped rosemary. PER SERVING: 102 CAL; 4G PROTEIN; 5G FAT; 10G CARB (8G SUGARS); 273MG SODIUM; 2G FIBER

Beet Granita Make with yellow or red beets for variety. Makes 6 servings 1 pound beets 1 cup sugar 1 cup frozen pineapple cubes Juice from ½ lime Greek yogurt or fresh whipped cream

1. Boil beets in enough water to cover, until you can pierce beets easily with a knife, about 45 minutes. 2. Cool beets, peel, and save cooking liquid. 3. Cut beets in quarters. In a blender, place beets, cooking liquid, sugar, pineapple PER SERVING: 166 CAL; 4G PROTEIN; 10G FAT; and lime. Blend on high 2-3 minutes. 16G CARB (8G SUGARS); SODIUM (NOT CALCULATED BECAUSE KOSHER SALT COATING REMOVED FROM 4. Strain into a 9x13-inch baking dish, and BEETS); 4G FIBER cover with plastic wrap. Freeze for 1 hour; then scrape granita with Beet-Pickled NOTE a fork. Repeat this process evDeviled Eggs nt to You wa nita ra ery hour for 4-5 hours, until it g e th n The longer you soak eggs in beet check o r or so to u o firms up completely. Serve as h ry brine, the deeper the color. eve no ice ake sure m is, or layered with Greek e Makes 12 hav crystals p. to yogurt or whipped cream. n o d rme 6 large eggs 1 (15-ounce) can or jar pickled beets 1 cup apple cider vinegar 1/3 cup brown sugar 1 tablespoon peppercorns 1 teaspoon salt 1 teaspoon Dijon mustard 1 tablespoon mayonnaise ½ teaspoon curry powder 1 tablespoon cider vinegar 2 tablespoons olive oil Salt and pepper, to taste Fresh rosemary for garnish

1. Hard-boil your eggs, and remove shells. Set eggs aside. 2. To prepare brine, pour a can of pickled beets into a large mason jar or bowl. Add cider vinegar, sugar, peppercorns and salt. Stir mixture. Lower peeled eggs into brine. Cover, and refrigerate for at least 12 hours.

PER SERVING: 197 CAL; 2G PROTEIN; 1G FAT; 50G CARB (47G SUGARS); 59MG SODIUM; 3G FIBER

Live Naturally is excited to partner with Johnson & Wales University. Vincent Armada, Dean of Culinary Education Jorge de la Torre, and Deanna Fontaine (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.

NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

Yerba Prima Psyllium Whole Husks have a multitude of benefits to support good digestion, colon health and overall health.* • Colon Cleanser – Sweeps Waste and Toxins out of the Colon* • Really Works for Regularity and Easy Elimination* • Helps You Feel Full to Cut Appetite* • Supports Heart Health* • Reduces Blood Sugar Swings* • More than Just a Fiber • Easy Mixing in Juice • No Added Sweeteners, Colors or Additives • Gluten-free Fiber • Safe to Use Every Day Available in select stores. * This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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Learn more at AmericanHealthUS.com

FAST & FLAVORFUL

eat

Around-the-World Eating Bring flavors of the Middle East, Latin America, Asia and India to your kitchen with these easy-to-make dishes. BY GENEVIEVE DOLL LATIN AMERICA

Butternut Squash and Refried Bean Tostadas with Avocado Lime Crema Bursting with flavor, this surprisingly filling vegetarian dish highlights a fall favorite: butternut squash. Best served immediately. Serves 4 (2 tostadas per person) 4 cups medium-diced butternut squash, about 1¼ pounds 2 tablespoons melted coconut oil 3 teaspoons chipotle powder, divided ½ teaspoon salt 1 (16-ounce) can organic refried beans 1 tablespoon minced jalapeno 1 teaspoon lime juice 8 corn tostadas 1/3 cup pumpkin seeds, toasted Cilantro leaves, for garnish

AVOCADO LIME CREMA ½ small ripe avocado ¼ cup + 2 tablespoons water ¼ cup lime juice 1 tablespoon olive oil 1 small clove garlic, chopped ½ teaspoon cumin ½ teaspoon salt

1. Preheat oven to 425°. On a large sheet pan, toss butternut squash with coconut oil, 2 teaspoons chipotle powder and salt. Roast until soft, about 20 minutes. 2. Meanwhile, place refried beans in a small saucepan with jalapeno, lime juice and 1

teaspoon chipotle powder. Heat over low heat, stirring often until warm. 3. Add all ingredients for avocado crema to a blender, and combine on high until creamy. Consistency should be pourable. Add more water or avocado as needed. 4. Assemble by carefully spreading refried beans on a tostada, followed by butternut squash. Drizzle with a generous amount of avocado crema, and garnish with pumpkin seeds and cilantro leaves. Repeat for remaining tostadas. PER SERVING: 541 CAL; 19G PROTEIN; 15G FAT; 78G CARB (5G SUGARS); 1,813MG SODIUM; 15G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR

TIP Top wit h queso fr esco fo r anothe r laye of flavo r r.

eat

FAST & FLAVORFUL

MIDDLE EAST

Middle-Eastern Lamb Sauté with Cabbage and Swiss Chard

A one-pan meal, this Middle-Eastern inspired dish is a pleasing balance of grounding spices, subtle sweetness and fresh mint. A dollop of yogurt rounds out the flavors with the perfect level of acidity.

✳

Serve over rice for a heartier option.

Optimum Naturally Wellness 34 Fall 2017 / Live

Serves 4 1 pound ground lamb ½ medium bunch Swiss chard ½ small green cabbage, thinly sliced (about 3 cups) 3 cloves garlic, minced 2 teaspoons cumin Zest of 1 orange ¾ teaspoon salt ½ teaspoon cinnamon 3 tablespoons fresh orange juice 2 medium carrots, shredded 6 dates, roughly chopped 2 tablespoons minced fresh mint, plus more for garnish Yogurt, for topping

1. In a large sauté pan over medium heat, cook lamb until browned, stirring often, about 7 minutes. Meanwhile, remove stems from Swiss chard, and cut stems into ¼-inch slices. Set stems aside. Roughly chop chard leaves. 2. Add cabbage and chard stems to lamb. Sauté for 3 minutes, until softened. 3. Add garlic, cumin, orange zest, salt and cinnamon; cook for 1 minute, until fragrant. Deglaze with orange juice to remove any browned bits from the bottom of the pan. 4. Stir in chard, carrots, dates and mint; cook for about 3 minutes, until chard is wilted. Season to taste. 5. Top with a dollop of yogurt and mint. 4G PROTEIN; 7G FAT; 19G CARB (15G SUGARS); 297MG SODIUM; 3G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR

TIP For added elegance, use a julienne peel er for carrots, creatin g thin ribbon cuts.

INDIA

Red Lentil and Potato Curry Stew with Spinach

With little active prep time, this comforting dish comes together quickly. Enjoy leftovers for lunch, as flavors continue to develop overnight. Serves 6 2 tablespoons coconut oil 1 medium onion, medium dice 1 tablespoon curry powder 2 medium russet potatoes, medium dice 1½ cups red lentils, rinsed 5 cups water 1 medium bunch spinach, roughly chopped ¼ cup lime juice 2 teaspoons salt Cilantro, for garnish Toasted coconut, for garnish

1. In a large saucepan over medium heat, warm the coconut oil and add onion. Sauté 2-3 minutes, until translucent. Add curry powder, and stir until fragrant, about 1 minute. 2. Stir in potatoes and lentils, followed by the water. Cover with a lid, and bring to a boil; then reduce heat to a simmer. Simmer covered for 25 minutes, until lentils are creamy. 3. Stir in spinach, lime juice and salt. Season to taste. 4. Garnish with cilantro leaves and toasted coconut. PER SERVING: 291 CAL; 16G PROTEIN; 6G FAT; 47G CARB (3G SUGARS); 836MG SODIUM; 18G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

TIP Other hearty leafy greens can be substituted for spinach, thou gh they will require ad ditional cooking time.

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HEALTHY KITCHEN

Paleo Pleasers Nicknamed the caveman diet, paleo eating incorporates anything we could hunt or gather back in the dayâ&#x20AC;&#x201D;things like meats, fish, nuts, regional vegetables and seeds. The benefits? Weight loss, heart and metabolic health, and healthy cholesterol levels. BY KIMBERLY LORD STEWART TURN TO PAGE 38 FOR RECIPES

Paleo Tacos al Pastor

DID YOU KNOW?

Research from Emory University suggests that Paleolithic people obtained about 35% of their calories from fats, 35% from carbohydrates and 30% from protein.

36 Fall 2017 / Live Naturally

Stacked Korean Paleo Barbecue Sauce Burger with Grilled Sweet Potato and Avocado

Grilled Salmon and Paleo Pilaf

Paleo Peach Blackberry Chicken Salad

Paleo This, Not That

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR

The paleo diet shies away from beans, grains, and sugars and foods derived from these ingredients, which means you may need to find some substitutions. We’ve done the homework for you with this easy-to-follow list of paleo-preferred ingredients. No to Paleo

Paleo Preferred

Soy sauce

Coconut aminos or Bragg’s Vegan Aminos

Refined sugar

Coconut sugar, maple syrup, honey

All-purpose flour

Coconut flour, nut flours

Dairy milk

Nut, coconut, hemp milks

Spreads

Ghee

Breadcrumbs

Flax meal

Rice

Cauliflower or other “riced” vegetables

Pasta

Spaghetti squash or spiral vegetable pastas livenaturallymagazine.com

eat

HEALTHY KITCHEN

Paleo Peach Blackberry Chicken Salad Just about any stone-fruit and berry combination will work for this salad, so be creative. Makes 3–4 servings DRESSING 3 tablespoons balsamic vinegar ¼ teaspoon Dijon mustard ¾ cup avocado oil 2 tablespoons blackberries 1 tablespoon basil leaves Salt and pepper SALAD 2 cups shredded cooked chicken 6 cups washed and dried salad greens 3 peaches, sliced 1 pint blackberries; washed and dried, divided ½ cup coarsely chopped raw almonds 3 sprigs fresh basil leaves; torn, divided 1 shallot; peeled, thinly sliced

1. Place all dressing ingredients in a small blender; puree until emulsified. Taste, and correct seasoning. 2. Toss chicken and salad greens with dressing. Then top with remaining salad ingredients. PER SERVING: 728 CAL; 27G PROTEIN; 60G FAT; 27G CARB (16G SUGARS); 84MG SODIUM; 8G FIBER

Grilled Salmon and Paleo Pilaf Warm cardamom spice gives heart-healthy salmon a rich flavor that goes well with this grain-free pilaf. Makes 4 servings Coconut oil, to oil grill 4 (6-ounce) salmon filets Salt and pepper ½ teaspoon cardamom 1 lemon, cut in half for juicing PALEO PILAF 2 tablespoons coconut oil 4 cups riced* cauliflower, fresh or frozen 2 bunches green onions 4 mini red peppers, sliced into rings 2 celery stalks, diced 1 small carrot, diced

e *To mak r, uliflowe riced ca f o d a e chop a h s, to chunk in r e w cauliflo n fi e blitz into and then a food pieces in r. processo

38 Fall 2017 / Live Naturally

¼ cup dried currants ¼ cup flaked coconut Salt and pepper

1. Set grill at medium high. Brush grill with oil. Season salmon with salt, pepper and cardamom, and squeeze with lemon juice. Grill on each side for 3 minutes. Keep warm. 2. To make pilaf: Heat nonstick skillet over medium-high heat. Add oil, and heat until shimmering. Add cauliflower, onions, peppers, celery and carrot. Sauté until vegetables are nicely browned and caramelized. Add currants and coconut, and heat through. Season to taste with salt and pepper. PER SERVING: 405 CAL; 37G PROTEIN; 19G FAT; 22G CARB (14G SUGARS); 737MG SODIUM; 7G FIBER

Paleo Tacos al Pastor (Pork and Pineapple Lettuce Tacos) Sweet pineapples and spicy chiles make these tacos an irresistible treat for a quick meal. Since grains are forbidden in paleo, this recipe replaces tortillas with lettuce. Makes 6 servings 2 pounds lean antibiotic-free pork loin, diced 1 teaspoon dried oregano 1 teaspoon cumin 2 cloves garlic, minced 1 cup pineapple juice ¼ cup tequila or white wine vinegar 2 tablespoons coconut oil 1 large onion, diced 3 chipotle peppers in adobo sauce, diced 2 cups fresh pineapple, diced Salt and pepper 12–16 romaine or butter lettuce leaves Prepared salsa, your favorite flavor Cilantro, chopped

1. Place pork, oregano, cumin, garlic, pineapple juice and tequila in a large bowl. Let sit for 15–30 minutes to marinate. 2. Heat a large heavy skillet to mediumhigh heat. Add oil, and sauté onions until soft. Add pork with marinade and bring to a strong simmer. Add chipotle peppers. Cook down until marinade is reduced by two-thirds. Add pineapple, and cook through until marinade is thick and pineapple is hot. Season to taste with salt and pepper. 3. Fill lettuce leaves with pork-pineapple mixture. Serve with salsa and chopped cilantro. PER SERVING: 322 CAL; 32G PROTEIN; 10G FAT; 29G CARB (18G SUGARS); 459MG SODIUM; 3G FIBER

Stacked Korean Paleo Barbecue Sauce Bison Burgers with Grilled Sweet Potato and Avocado Every great burger needs a spicy sauce to punch up the flavor. Fruits, sesame oil, fresh ginger, five-spice powder and sriracha turn a traditional Korean-barbecue sauce into a paleo pleaser. Makes 6 burgers KOREAN PALEO BARBECUE SAUCE ½ cup coconut aminos or Bragg’s liquid aminos 1/3 large apple, peeled ½ banana 3 dried prunes, pitted 1 tablespoon coconut sugar 1 teaspoon sesame oil 1 garlic clove, peeled Dash of five-spice powder 1 tablespoon fresh ginger 1 teaspoon sriracha BISON BURGERS 2 pounds ground bison, made into 6 burgers Salt and pepper TOPPINGS 1–2 large sweet potatoes, washed and sliced into six ½-inch slices 3 avocados, cut in half and pitted 4 tablespoons coconut oil, divided 2 limes, juiced Salt and pepper Lettuce leaf for serving

1. Blend all barbecue sauce ingredients into a puree. Keep refrigerated. 2. Season burgers with salt and pepper. Brush sweet potato and avocado slices with 2 tablespoons oil. Season with salt and pepper. 3. Place sweet potatoes over a mediumhot grill. Grill 8–10 minutes, until soft inside. 4. Meanwhile, grill burgers 3–4 minutes on each side. Do not overcook; bison is a less-fatty meat than ground beef and will dry out. During the last half of burger cooking time, place avocado cut side down on the grill. 5. Scoop out warm avocado from skins. Mash and add lime juice; combine well. 6. To serve, place each burger on a lettuce leaf. Spoon barbecue sauce over each burger; top with sweet potatoes and a dollop of grilled avocado. PER SERVING: 359 CAL; 18G PROTEIN; 23G FAT; 25G CARB (7G SUGARS); 126MG SODIUM; 6G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

holistic Four ways to make this yearâ&#x20AC;&#x2122;s holiday gatherings less stressful and more meaningful.

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By Lisa Marshall

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tep into my crowded living room at 4 p.m. on Thanksgiving Day and you’ll find a glorious melting pot of religious, political and gastronomical ideals. Among us are faithful Christians, ever-questioning agnostics and devout followers of the Baha’i faith. Some pull up in cars still emblazoned with Hillary stickers. Others voted for Trump or Bernie, or prefer not to disclose. Our food preferences are equally varied, with gluten-free, dairy-free vegetarian teetotalers seated next to unabashed carnivores who like a few stiff eggnogs before dinner. Hosting this annual family gathering—which numbers as high as 27 people—has become a highlight of my holiday season. But do I get stressed? You bet. I am not alone. “On a scale of 1 to 10, holiday gatherings can be an 11 stress-wise,” says Samuel Gladding, Ph.D., a professor of counseling at Wake Forest University in Winston-Salem, N.C. “There is always that hope that it’s going to be a pleasant and enlightening

time, but sometimes guests differ so much that making that happen can be really challenging.” While no gathering can be perfect, experts say hosts can avoid much of that stress with a little planning, some open communication, and a few creative strategies to infuse food, conversation and holiday gift giving (if you choose to do it) with more meaning and less conflict. Here’s a look.

Serve up tradition

ake the food about more than, well, just food, advises Nancy Farrell, a registered dietitian from Fredericksburg, Va. “There is so much history and culture surrounding food. It helps us gain insight into our heritage, acknowledge that we are proud of it, and pass it on.” In keeping with her Slavic grandparents’ traditions, Farrell’s family still serves fish on Christmas Eve and has 12 dishes on the table to represent the 12 apostles. To honor her dad’s traditions, she and her grown daughters still take a slice of apple, a taste of honey, and some garlic before a holiday meal for “good health.” Ask your kids or other family members what foods truly represent the holidays to them. Look up culinary traditions online from your own family heritage. And consider inviting your guests—particularly newcomers to the gathering—to bring something that reflects their own heritage. (My brother-in-law, originally from Iran, brings a delicious Persian dessert for our Thanksgiving). “It’s never too late to reconnect with old family traditions or create new ones,” Farrell says.

Keep food sensitivities in mind

Keep the peace

he past year’s political developments have added a new layer of stress to some holiday gatherings, says Gladding. “It’s not that we haven’t disagreed before, but rude behavior seems to be a bit more in vogue these days and people aren’t quite as tolerant of other people’s beliefs or political opinions.” If your guests have a history of disagreeing, take a moment at the beginning of the gathering to request that everyone take a break from volatile topics. “Frame this as a special time to enjoy each other’s company, not fight about politics,” Gladding says. “Or designate a no-politics zone.” Consider appointing a close friend or family member in advance who can step in if the conversation starts to steer into ugly territory. You, as the host, have enough to do and don’t need to worry about playing referee, he says. To get around the sometimes-tricky issue of the blessing, Gladding recommends taking a cue from the Quakers and simply calling for a moment of silence in which your guests can reflect and give thanks privately in any way they see fit. Another option: Ask them to go around the table and reflect on the one thing they are most thankful for.

bout 30 percent of U.S. consumers try to minimize or eliminate gluten, while 5 percent eschew meat, and 2.5 percent are strictly vegan. In all, 15 million Americans have a food allergy, according to the Academy of Nutrition and Dietetics. Addtionally, one in three adults do not drink alcohol. To keep these myriad tastes from presenting a planning nightmare, call or email your guests a few weeks in advance to ask if they have any strict preferences. If some do, consider asking them to bring a dish that suits their restrictions. Otherwise, make two versions of certain primary dishes—one for those who can eat anything, and one for those who can’t, advises Farrell. For instance, make one batch of stuffing with regular bread, eggs, nuts and sausage and a second batch that has no meat and is made with vegetarian stock, gluten-free bread and no nuts (suitable for most any food restriction). Consider tossing your veggies in olive oil instead of butter, so vegans and people with allergies can enjoy them too. And make side-toppings your friend: Toss a basic salad that will work for everyone and then put croutons, bacon, chopped eggs, nuts and other commonly avoided foods on the side for guests to add themselves.

Optimum Naturally Wellness 42 Fall 2017 / Live

PHOTO CREDIT

Take a similar DIY approach to cocktails, mixing booze-free eggnog or punch and allowing guests to splash a bit of alcohol in if they want it. Be sure to pick up some sparkling waters or juices for those who don’t drink wine with dinner.

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And label everything, particularly if you have a large crowd. “That creates fewer questions from your guests,” Farrell says.

Give thoughtful gifts

hile many opt to skip gift exchanges altogether, and some view them as materialistic and crass, consumer psychologist Kit Yarrow sees it differently. “Throughout history, gifts have been a deeply affective, meaningful way to connect with others,” says Yarrow, Ph.D., a researcher and professor at Golden Gate University in San Francisco. “A thoughtfully chosen gift given with emotion can show that you understand the other person and want to bring them joy.” Yarrow, who has surveyed hundreds of shoppers and recipients over the years for her research, says the giver gets as much, if not more, gratification from a well-chosen gift (the thrill of watching the recipient’s surprise, the feel-good chemicals that surge when we behave altruistically) as the receiver does.

“It resets our view of ourselves from someone who is self-focused to someone who is generous.” But unfortunately, shoppers often get hung up on what they’re “saving,” whether it’s racing for Black Friday sales or buying a gift online simply because it’s discounted, than what they’re giving. “I’d love to see people get back to that oldfashioned practice of really thinking about what the person would be delighted by,” she says, noting that more thoughtful givers often end up spending less. If you opt to do gifts, start early, Yarrow stresses, so you have time to put thought into gifts you can make or afford, rather than plucking generic, hastily chosen throw-

aways off the shelf at the last minute. If the gift exchange starts to get too large and unwieldy, set some ground rules (preferably before Thanksgiving, when more than half of people have already started their holiday shopping). “People tend to get stressed when they don’t know what is expected of them. They worry that they will bring body lotion and someone else will bring a diamond ring. They don’t want to disappoint their loved ones, but they need to stick to a budget,” she says. To minimize that uncertainty, consider putting a limit on how much guests can spend on each gift, asking them to pick a name of an individual or family to buy for, or eschewing the gift exchange for one big group experience (a family vacation or a collective donation to a charity). Yarrow also recommends homemade gifts, like cookies or crafts; or experiential gifts, like the promise of a hike or dinner out together. (Each holiday season, my sisters and I pitch in to treat my mom to a night at the theater.) People can also give of their time or skills: An older child could offer a babysitting certificate to Mom and Dad; a grandson could offer to hook up Grandma’s new computer. Another great gift from a holiday gathering: Take pictures and email them to everyone who came, advises Gladding.

PHOTO CREDIT

My mom’s boyfriend has done this for years, sharing an annual portrait of our large and growing crew squeezed together on the couch. When I look at it, I’m reminded that, even if the gathering doesn’t always go perfectly, we all got to be together.

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Clothes Call Choose the right detergent to ensure that your laundry is clean in more ways than one.

hen it comes to simple comforts, a load of crisp, clean clothes ranks up there with a glass of lemonade or a bouquet of lilacs. But some consumers are increasingly wondering if the ingredients in their laundry detergents are as clean as they thought. What does science say? The research is still developing, but here we examine how to use what we do know to identify the safest detergents for both you and the environment.

How We Got Here Although soap—which is derived from natural fats and oils—has been used for 44 Fall 2017 / Live Naturally

millennia to clean fabric, synthetic laundry detergents are relatively new. They were developed in the 1930s and launched into popularity during World War II, when scientists worked to provide the military with products that could clean when used with cold water or even ocean water. Detergents work through two primary components: the main cleaning ingredient, called a surfactant, and a builder, which makes the surfactant more effective—and usually superior to soap in terms of cleaning soiled clothes. The builders are generally mineral com-

pounds—often containing zeolite or phosphate minerals—that soften water and prevent soap scum. Many detergents also add enzymes and synthetic brighteners and fragrances to make laundry look, feel and smell cleaner. But is it? Some experts and consumers are concerned that the chemicals used in detergents may cause their own set of problems—and that there are many more substances mixed in than necessary. “The chemicals that actually clean your clothes are a small percentage of the formulation of most detergents,” says Alexandra Scranton, director of science and research at

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BY KELLEE KATAGI

TIP

Instead o f using d ryer sheets to prevent static, simply sh orten the time you run the drye r, stopping right as o r just before th e clothe s are complete ly dry.

Women’s Voices for the Earth, a Montana-based advocacy organization that aims to create a toxin-free future. This truth leaves many consumers wondering: What are these extra ingredients? How do they impact health of both humans and the environment? And is there a better way to make laundry detergent?

safe-exposure levels— emitted from dryer vents while running a load of laundry washed with a scented, liquid detergent and dried with a scented ∞ dryer sheet (both top-sellers in their categories). Removing the dryer sheet reduced the number to 10. Consumers should also be wary of optical brighteners, which coat your clothes with chemicals that absorb ultraWhat’s in Your Detergent? violet and violet light and enhance blue The latter question is harder to answer light to make fabrics appear brighter. “The than you might think. Unlike food compachemistry is genius—how the chemicals nies, cleaning-product manufacturers resist heat and water to stay on your aren’t required to disclose what’s in their clothes,” Scranton says. “But the chemicals products. As a result, many don’t. And that are released into the water system are there’s very little regulation regarding terrible for fish.” They also might cause label claims, rendering terms like “green” reproductive and developmental damage, or “natural” or “biodegradable” nearly according to an EPA-sponsored report, irrelevant. So how can you tell what you’re although more research is needed to know getting? for sure. Most fabric softeners work in the Scranton offers a few suggestions. First, same way, Scranton says, by coating your seek out companies—such as Seventh clothes with chemicals that may be harmGeneration—that are disclosing ingrediful to both your body and the earth. ents. “That’s a very important sign that companies are paying attention to health Digging Deeper and environmental impact,” Scranton says. If you’re still not sure whether a product If you don’t see ingredients on the label, is safe, check out the Environmental check the company’s website. “Many Working Group’s (EWG) Guide to Healthy companies are starting to put ingredient Cleaning at ewg.org, which identifies information online,” she explains. “But potentially dangerous ingredients, helps if a company isn’t telling you what is you decode labels and rates top products. in the product, don’t buy it.” You can also look for the EPA Safer Choice An additional strategy when shopping label on products and buy organic, which for laundry detergent is to look for what’s will ensure the absence of many hazardous not in the detergent—products that claim chemicals—and ultimately a “greener” to be “fragrance-free,” for example. “Fracleaner. grance” is a catch-all term used on cleaning and personal-care product labels, referring to a cocktail of any of thousands What Form Is Best? of chemicals that lend the product its scent. A study in the Journal of EnvironPowder? Liquid? Gel? Pods? If mental Health found that “fragrance” you have children, steer clear of irritated about 30 percent of the U.S. pods, which many kids mistake for candy. Powder and liquids tend to population, and caused headaches and be equally effective, but opting for skin or respiratory problems in around a more concentrated product can 19 percent of people. Another study, lower the carbon footprint because published in Air Quality, Atmosphere & it’s packing in a lot more per Health, reported up to 25 potentially shipping load. hazardous chemicals—including two known carcinogens with no established

Come Clean Use these detergents and laundry aids for clothes that not only feel clean, but actually are.

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MRS. MEYER’S CLEAN DAY LAUNDRY DETERGENT – LEMON VERBENA This fresh-scented cleaner is free of phthalates, optical brighteners and other can-do-without chemicals. Pair it with Mrs. Meyer’s Lemon Verbena Fabric Softener, which includes natural essential oils.

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ECOS LAUNDRY DETERGENT – LAVENDER This EPA Safer Choice detergent employs lavender oil to keep your clothes smelling great.

SEVENTH GENERATION FABRIC SOFTENER – LAVENDER & BLUE EUCALYPTUS The softening agent is plant-derived, as are the refreshing essential oils. Free of dyes and synthetic fragrances.

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SUPPLEMENTAL HEALTH CARE

Beat the Moody Blues

Supplements to ease symptoms of stress, boost mood and promote a restful sleep. BY KAREN MORSE, MPH

tress comes from many sources: job pressure, money issues, health, relationships, poor nutrition, media overload and sleep deprivation, according to the American Institute of Stress (AIS). The AIS reports that 44 percent of Americans feel more stressed than they did five years ago. And one out of five feel symptoms of extreme stress, which can negatively affect sleep. In addition, mood disorders such as depression and anxiety lasting 12 months or longer were reported in 9.5 percent of American adults by the National Institute of Mental Health. Many prescription medications that treat depression and anxiety come with unwanted side effects, but fortunately there are a number of natural solutions to support mood, ease symptoms of stress and anxiety, and encourage better sleep.

Magnesium

U.S Ameri g to the accordin tress. S f o Institute

•

46 Fall 2017 / Live Naturally

B Vitamins Major depressive disorder (MDD) affects nearly 15 million adults in the U.S., according to the Anxiety and Depression Association of America. B vitamins produce brain

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With its anti-inflammatory properties, this mineral is involved in hundreds of biochemical reactions in the body, including energy production and nerve and muscle function. Unfortunately, farming practices today have left soil depleted of many essential minerals such as magnesium. According to the National Institutes of Health’s Office of Dietary Supplements, surveys of people in the United States consistently show that intakes of magnesium are lower than the experts recommend. Without enough of this essential mineral, the body is susceptible to various healthrelated issues, including anxiety, stress and depression. The recommended dietary allowance (RDA) for adults is between 310 and 420 milligrams, but even the foods highest in magnesium like almonds and spinach only contain about 20 percent of the RDA. • now? K Because of stress-reducing benefits u o Y s Did ey issue re, mon u from magnesium supplementation, p ss re to p Job s are the lth crise the in several studies have also found this key le and hea p o e asons p , three re e stress c n mineral to promote more restful sleep. e ri e . exp can

chemicals that influence mood and other brain functions. A randomized, double-blind, placebocontrolled study out of the University of Miami Miller School of Medicine found that subjects with MDD or a related illness who took a vitamin Bâ&#x20AC;&#x201C;complex supplement reported greater improvements in both mood and quality of life at the end of the study than placebo subjects. B vitamins are essential for healthy nervous system functioning, including the release of neurotransmitters, such as serotonin and dopamine, that are linked with feelings of happiness.

Adaptogenic Herbs Adaptogenic herbs, or herbs that help the body adapt to stress-inducing situations, have been used in Ayurvedic medicine for many years. Popular adaptogens with proven benefits include ashwagandha (Withania somnifera), eleuthero (Eleutherococcus senticosus), schisandra (Schisandra chinensis) and rhodiola (Rhodiola rosea). Studies have found that adaptogens can increase the bodyâ&#x20AC;&#x2122;s

resistance to stress and support mental health conditions such as anxiety and depression, as well as boost immunity and improve symptoms of fatigue. Because each of the herbs has slightly different benefits, adaptogenic herbal blends are becoming popular supplements. There are no recommended dosages of adaptogens, so if you take any prescription medications, it is important to consult with your physician before ingesting herbs to avoid interactions or potential side effects.

Curcumin Inflammation and oxidative stress are often noted as key contributors to chronic disease conditions, including mood disorders and conditions affecting the brain. Due to its anti-inflammatory and antioxidant properties, curcumin has been studied for its ability to boost brain health, including the potential to reduce symptoms of anxiety and depression. A study out of Australia showed that curcumin reduced symptoms of both anxiety and depression in subjects who took 1,000 milligrams of the supplement daily for eight weeks.

Valerian According to recent research, insomnia may affect up to 40 percent of the population. Many people shy away from prescription medications for sleep because of the known side effects, so various herbal remedies have been studied as alternative therapies for treating insomnia. The root of the valerian herb is known for its ability to promote relaxation and support restful sleep. In a Swedish study published in Pharmacology Biochemistry & Behavior, 89 percent of subjects who took valerian reported improved sleep. Another study found that when used to treat anxiety, valerian worked just as well as a prescription for benzodiazepine. Study doses for insomnia range from 400 to 900 milligrams taken daily before bed. Recommended doses for anxiety are much lower, between 50 to 100 milligrams up to three times per day. For any herbal supplement, taking the lowest effective dose is always advised. Consult with your doctor if you are taking prescription medications that may interact with valerian.

try Better Than Bread Crumbs Flaxseeds are a low-carb, high-nutrition substitute that can take a dish from good to great. BY DINA DELEASA-GONSAR

read crumbs are versatile: They add flavor and texture to dishes like breaded chicken cutlets or chicken fingers. They act as a binder for meatloaf, meatballs or crab cakes. Flaxseeds offer a healthy, slightly nuttyflavored alternative with similar results. A good rule of thumb is 1–2 tablespoons of flaxseed per cup.

Flaxseed and Horseradish Crusted Salmon Serves 4 1½ pounds salmon (individual filets or one large piece) MARINADE 1 tablespoon olive oil 2 tablespoons lemon juice, freshly squeezed ½ tablespoon Dijon mustard 1 clove garlic, minced 1 tablespoon fresh chives, chopped 1 teaspoon salt 1 teaspoon pepper HORSERADISH FLAXSEED CRUST ¼ cup ground flaxseed 1 tablespoon fresh parsley, chopped 1 clove garlic, chopped 1 tablespoon horseradish, plus 1 teaspoon 1 tablespoon olive oil

1. Preheat oven to 375°. Line a baking sheet with aluminum foil if using one large piece of salmon. 2. In a small bowl, whisk together marinade ingredients, until well combined. 3. Place salmon skin-side down on baking Winter 2017 2017 / Live / Optimum NaturallyWellness 48 Fall

sheet; baste with marinade. Don’t be afraid to use all of it. For best flavor, cover salmon with foil and let marinate in the fridge for 30 minutes. 4. In another bowl, combine crust ingredients, until they form into a chunky paste. 5. Layer crust over salmon, pressing it gently into the top of the salmon. 6. If you are using individual fillets, place each one on a piece of foil. Baste pieces with marinade; then top with crust. Fold foil over each piece to make a “packet” for each one. Place on baking sheet. 7. Bake 20–25 minutes (for large piece,

keep covered with foil), or until your desired doneness. 8. Drizzle with olive oil if desired, and serve. PER SERVING: 364 CAL; 36G PROTEIN; 22G FAT; 5G CARB (1G SUGARS); 701MG SODIUM; 4G FIBER

Dina Deleasa-Gonsar loves to create recipes and, in particular, experiment with ingredients. She was recently named the Hallmark Channel’s “Home and Family’s Best Home Cook.” See more of her creations at dishitgirl.com.

AARON COLUSSI: FOOD STYLING: ERIC LESKOVAR

➤ IT’S BEST TO BUY PREGROUND FLAXSEED MEAL because our bodies can’t break down the whole seeds. Flaxseed has protein, fiber and heart-healthy omega-3 fatty acids, and it boosts digestive health. Add small amounts to oatmeal or pancake mix. Try it in smoothies. Flaxseed meal keeps best in the refrigerator.

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