Live Naturally Fred Meyer Winter 2017

FRED MEYER

IT’S GOOD FOR YOU: SAY YES TO YOGURT

fast easy

! n i W

A $250 GIFT CARD! TAKE OUR SURVEY TO ENTER, PG 4

WINTER COMFORT MEALS FOR CHILLY NIGHTS

TEA TIME THIS AGE-OLD BEVERAGE IS MAKING A COMEBACK

PLANTBASED PROTEINS FOR DINNER AND DESSERT

EAT YOUR BEANS

PROTEIN, FIBER AND COMPLEX CARBS, ALL IN ONE

5 SUPPLEMENTS YOU SHOULD BE TAKING

Roasted Sweet Potato & Pepper Skillet with OverEasy Egg— try it with Vegetarian Bacon! pg 41

Compliments of

WINTER 2017

from the editor Three Cheers for Plants

O

ne of my fondest childhood memories is the huge vegetable garden that my mom, sister and I would plant each spring. Mom would plot out the rows, then she would assign my sister and me different sections to bury the precious seeds or starter plants for lettuce, spinach, string beans, peas, broccoli, beets and tomatoes.

Harvesting and preparing our freshgrown veggies throughout the season was always a joy—I especially loved salads of fresh, sweet greens. We also cooked and canned some of our harvest, like beets and tomatoes, in early fall so we could enjoy them year-round. Little did I know, but along with providing us healthy vitamins and minerals, a percentage of our garden was also providing us with protein.

From leafy greens and legumes (like peas and beans), to nuts, seeds and even broccoli, many whole foods are a great source of protein. The term “plant-based proteins” is becoming more commonplace thanks to the growth and popularity of vegetarian and vegan diets. According to a recent Harris Poll commissioned by the Vegetarian Resource Group, 37 percent of the U.S. population always or sometimes eats vegetarian meals when eating out; about 3 percent of the population is vegetarian (including vegans) all the time.

This past year was also the International Year of Pulses to encourage people to incorporate more of these protein- and fiber-rich edible seeds, which include beans, peas, chickpeas and lentils, into their diets.

As the wife of a vegetarian, I am always looking for tasty and interesting ways to incorporate protein in our meals sans meat. (I am actually a flexitarian, so I occasionally indulge in some meat or fish

when we dine out.) With the growing awareness around plant-based proteins, recipe options abound.

In this issue, we’re excited to share a plethora of delicious recipes that incorporate plant-based proteins. Like beans? The stellar cooking students at Bauman College, which teaches holistic nutrition and culinary arts, have crafted several dishes, from the simple, hearty Sweet Potato and Black Bean Soup to the Asianinspired Coriander Cauliflower and Chickpeas with Lemongrass-Infused Coconut Rice (see pages 34–36).

Our Healthy Kitchen section (pages 44–46) includes dishes like Buckwheat

Bowls with Spinach and Balsamic Tahini Dressing, and a Wildly Good LentilStuffed Cabbage.

And our new Fast and Easy section (pages 39–42) features a flavorful Green

Lentil Soup with Kale and Mushrooms, plus several recipes that include both plant-based proteins and meat; give the Spaghetti Squash & Meatballs with Pumpkin Seed Pesto a try.

Enjoy this issue. We look forward to sharing more great recipes and stories with you throughout 2017.

Rebecca Heaton, Editor editor@livenaturallymagazine.com

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

contents winter 2017

departments begin 07 HOW A FATHER AND DAUGHTER WENT FROM HEAVY TO HEALTHY PLUS Superfood trends, good fats, dissecting the food label and the truth about carbs.

kitchen 21 TYPES OF YOGURT PLUS All about yogurt, fermenting foods, super seeds, the still-trendy coconut and tips on reducing food waste while cooking.

eat 33 BETTER WITH BEANS Beans have many dimensions of flavors, colors and textures. Try them in our medley of tasty recipes, courtesy of the budding chefs at Bauman College.

Winter comfort dinners that will keep you warm and satisfied on chilly nights.

BY GENEVIEVE DOLL

44 HEALTHY KITCHEN If you are on a quest for a diet that is both sustainable and healthy, plant proteins are the answer.

BY KIMBERLY LORD STEWART

family 54 HEALTHY HABITS FOR KIDS How to inspire your young ones to eat better—and actually enjoy it.

BY REBECCA HEATON

body 57 WINTER SKIN SOLUTIONS Keep your face soft and glowing during the colder months.

BY KATHRYN LEAVITT

boost 61 LAVENDER Bust stress and other conditions with this lovely scented herb.

BY KELLEE KATAGI

62 TOTAL-BODY HEALTH 5 supplements that nourish you from head to toe.

BY KAREN MORSE

try 64 AVOCADO AND CHOCOLATE These two ingredients become best friends to create a rich, moist cake.

2 Winter 2017 / Live Naturally

48 feature

LET’S TALK TEA

Infused with health benefits, culture and endless flavors, Camellia sinensis is enjoying a renaissance. BY LISA MARSHALL

recipe index Buckwheat Bowls with Spinach and Tahini Dressing 46 Chocolate Avocado Cake 64 Chocolate Protein Powder Pudding 46 Coriander Cauliflower & Chickpeas 36 Green Lentil Soup with Kale & Mushrooms 40 Pumpkin Mushroom Cannellini Bean Stew 36 Roasted Sweet Potato & Pepper Skillet 41 Shepherd’s Pie with Cauliflower Crust 39 Southwestern Black Bean & Quinoa Croquettes 46 Spaghetti Squash & Meatballs with Pumpkin Seed Pesto 42 Sweet Potato & Black Bean Soup 36 Tricolore Bean Salad 36 Wildly Good Lentil-Stuffed Cabbage 46

34 57

COVER PHOTOGRAPHY: AARON COLUSSI, STYLING ERIC LESKOVAR AVAILABILITY OF PRODUCTS FEATURED IN THIS ISSUE MAY VARY BY STORE LOCATION.

FROM TOP: OIZOSTUDIO/SHUTTERSTOCK; AARON COLUSSI/STYLE ERIC LESKOVAR; UBER IMAGES/SHUTTERSTOCK

39 FAST AND EASY

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Winter 2017 livenaturallymagazine.com

GROUP PUBLISHER Deborah Juris EDITOR Rebecca Heaton ART DIRECTOR Charli Ornett ASSOCIATE ART DIRECTOR Lindsay Burke ASSISTANT EDITOR Kellee Katagi COPY EDITOR Julie Van Keuren

NO PURCHASE OR PAYMENT NECESSARY. The Sweepstakes begins at 12:00 A.M. MST on January 9, 2017 and ends at 11:59 P.M. MST on April 15, 2017.

A random drawing for five (5) potential winners will take place on April 17, 2017. The Prize Winners will be notified by email on or about April 18, 2017.

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begin Larger than Life How a father and daughter went from heavy to healthy with the help of NBC’s The Biggest Loser. BY REBECCA HEATON

F

or years, Rob Kidney and his daughter, Sarah Gilbert, struggled with weight. Then they were accepted to compete on NBC’s weight-loss show The Biggest Loser as a pair on Season 17.

Together, they lost 238 pounds. Today, they continue to follow and preach a healthy, natural-foods diet and lifestyle. We caught up with them to learn more about how it all began.

Tell us how you gained weight.

RK: We had both been struggling with weight for a

while—Sarah after getting married and her first pregnancy, me after a string of tragedies, including losing my business to a tornado, helping a loved one with drug addiction and fighting prostate cancer.

SG: We got caught up in emotional eating, and the weight kept adding on. We were both in a dark place and just got complacent that this was how it was going to be.

How did you get on The Biggest Loser?

SG: We tried out for Season

9 and made it pretty far in the process but didn’t make the final cut. When the opportunity came up again, I convinced my dad to audition. We waited hours for a one-minute interview. Then we got called back and made it through!

COURTESY OF THE BIGGEST LOSER

Please share some memories of your experience.

RK: I had an “aha” moment when we

visited a morgue, and what we thought was a cadaver under a sheet was a giant pile of sugar. The doctor had reviewed how much sugar each of us had been eating; it was a lot. He held up a card that read “5 Years from Today,” and when he looked at me, he said I would be dead if I didn’t change. At that moment, I knew what I was there to do: to get healthy.

SG: My mom had given me a book written by a former contestant, Julie Hadden, but I

FROM 593 TO 355!

Father and daughter each lost 119 pounds.

(Rob started at 326, and Sarah at 267.)

never opened it because I was in a dark place and kept gaining weight. The night before the show started, I opened it. The author had written, “Sarah, you are worthy. Love, Julie.” I started sobbing. Who knew that four years later I would be on the show?

How has your diet changed since the show?

SG: Before the show, I ate mostly

fatty, convenient foods. My body went through a shock on the show. But once I got into a rhythm of eating healthier, I started to feel better.

Now I make healthy eating a priority. I’ve learned recipes and cook with natural, nutritionally dense foods, and I exercise regularly. I also run a website called theflourishmovement. com to inspire people.

RK: I used to go to drive-through restaurants. Now I prep all of my foods ahead of time each week.

I’m on the road a lot for work, and I never go without my prepped salads, cashews, a healthy protein of some sort, plus plenty of other healthy, natural foods. I feel good every day—it’s just so much fun to eat this way.

Follow Rob and Sarah on Facebook facebook.com/theflourishmovement facebook.com/rob.kidney

livenaturallymagazine.com

7

Fred Meyer Highlights

presents

DIY Bath Salts Provided by Grace Bonney and Mrs. Meyer’s® Clean Day

Glass jars 3 cups Epsom salt 2 cups sea salt 1 cup baking soda ½ ounce essential oil Paint Paintbrush Spoon for mixing STEPS To make a colorful container for your bath salts, simply dip the bottom of your glass jars into acrylic paints. You can place them in a plastic container for dipping or paint with a paintbrush to get a smoother line.

While your jars dry, mix your dry ingredients to create the base of your bath salt. The ratio should be 3:2:1 of Epsom salt to sea salt to baking soda.

Mix the dry ingredients together to remove any clumps that may be in the salt.

Add ½ ounce of essential oil (we used rosemary) to the salts and mix thoroughly.

Once your paint jars are dry, add your bath salts and seal tightly.

Hand-Cooked with Love

I

f you’re looking for a convenient, healthy, organic, ready-to-eat vegetarian meal, look no further than Amy’s Kitchen. From stuffed sandwiches, veggie burgers, pizzas and burritos to a full slate of entrees, Amy’s offers hand-cooked meals with home-cooked taste.

“We cook our food by hand just like you would in your home. Our onions and shallots are hand-peeled, our ingredients are hand-chopped, our pizzas are hand-stretched, and our burritos are hand-rolled,” says senior communications manager Susan Grelock. “Our kitchens are just like yours, only a lot bigger. Seriously, you should see our pots.”

Every new recipe gets tasted hundreds of times by Rachel and Andy Berliner—who founded the company in 1987 and named it after their daughter—and their head chef. “We’re in the business of cooking delicious vegetarian food made with pure ingredients for everyone,” says Grelock.

“We believe that if we care about what we do and who we cook for, you’ll be able to taste the love.” Read more about Amy’s Kitchen’s creations at amys.com.

Dry Delights A

s a foodie and entrepreneur, Sharelle Klaus wanted to create a nonalcoholic beverage that paired well with meals. She pondered a lavender soda. “I would lie in bed at night thinking about exactly what I wanted it to taste like,” she says.

Klaus worked on formulations. She met with a food scientist, who told her it would take at least 1,000 tries until she got it right.

She estimates it took more than 1,400. But when the formula was right, the logo designed and a public relations firm hired, DRY Sparkling (originally named DRY Soda Company) launched in 2005.

Today, DRY Sparkling offers a rainbow of flavors that include blood orange, juniper

berry, vanilla bean, rhubarb and cucumber.

And instead of tinkering in her kitchen, Klaus works with chefs and beverage experts to develop new flavors. The latest launch nationwide is Fuji apple.

All flavors have just four ingredients: purified carbonated water, pure cane sugar, phosphoric acid and natural flavor. “Less is more,” says Klaus. “I want to ensure that every one of our drinks is clean and honors the flavor.” For ideas on food pairings and fun cocktails, visit drysparkling.com.

FROM TOP: COURTESY OF AMY’S KITCHEN (2); COURTESY OF DRY SPARKING; RIGHT: COURTESY OF OREGON’S WILD HARVEST (2)

MATERIALS

Healthier with Herbs Throughout the 1970s and ’80s, Randy Buresh, R.N., herbalist, farmer and cofounder of Oregon’s Wild Harvest natural supplements, worked in the medical field in the Midwest. He observed the regular use of heavy-duty pharmaceuticals to treat illness and pain, but was gradually drawn to the power of herbal medicine. So he decided to move his family to Oregon and start an organic herbal farm. In 1994, Oregon’s Wild Harvest was born.

“Plants were put on this earth for us to use, and food is our medicine,” says Buresh. “I love to farm and come up with formulations in our lab to capture the life and vitality of our herbs.” Many of Oregon’s Wild Harvest’s herbs, which are certified organic and non-GMO, are grown on one of the company’s three family-run farms in Oregon.

Some of Buresh’s favorite products include Stress Guard, a combination of B vitamins and herbs, and TurmeriPro, for inflammation. His favorite herb? Ashwagandha for strength and vitality. Learn more at oregonswildharvest.com.

Smells like a garden.

CLEANS LIKE

T H E D I C K E N S.

Randy Buresh (left) with his son, Adam, who farms full-time with his dad.

©2016 The Caldrea Company. All Rights Reserved. 1028229

Feel the

CALM E X P E R I E N C E Hear the fizz. Feel the Calm.

Many experts call magnesium the women’s mineral. For most women, supplementing is the best way to get enough magnesium (essential if you’re taking calcium).

Eating foods containing smaller amounts of magnesium, such as some nuts, seeds and beans, is a good practice; but most Americans don’t get the minimum daily requirement of this key mineral from their diets. That’s where Natural Calm comes in. This best-selling, highly absorbable, water-soluble magnesium works quickly and effectively to ease stress, help you sleep, relax your muscles and supply magnesium for hundreds of physical processes.

Of course, talking about it is just talk. The only way to feel the difference in running your body at healthy magnesium levels is to try it. It’s called The Calm Experience.

For FREE samples & coupon, visit NaturalVitality.com/OL1016.

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DID YOU KNOW?

The Smartest Time to Shop For the smallest crowds, best-stocked shelves and freshest produce, the best time to grocery shop is usually midmorning on a weekday.

According to a 2016 American Time Use Survey by the Bureau of Labor Statistics, about 10 million more people nationwide hit the grocery store on Saturdays than on an average weekday, and Fridays and Sundays aren’t much better. Tuesdays are the lightest day, and grocers tend to restock produce first thing in the morning and again in the early afternoon (check with your grocer to see if it fits the norm). On weekdays, stores are most crowded from 4–6 p.m.

If you can’t swing shopping trips during the workday, head to the store either early morning on the weekends or from 7–9 p.m. on weekdays. —Kellee Katagi

•

U E YO HAV RD? HEA •

Myths About Carbs ONLY BREADS AND GRAINS CONTAIN CARBS.

FROM LEFT: ISTOCKPHOTO; SHUTTERSTOCK

Many people don’t realize that fruits and vegetables have carbs, too.

Starchy vegetables like potatoes, sweet potatoes, corn and dried beans, and sugary ones, like tomatoes, beets and carrots, contain more carbs than veggies with a high water content, such as lettuce or cucumbers. Fruits also contain carbs, because they are rich in the simple sugars glucose and fructose. Grapes, bananas, pears, apples, pineapples and blueberries are some of the highest in carbs.

LOW-CARB DIETS ARE HEALTHIER. Although low-carb diets have been shown to produce favorable metabolic shifts such as weight loss in the short term, a 2015 study in Clinical Nutrition Research suggests that a low-carb diet may negatively impact cardiovascular health.

CARBS CAUSE INFLAMMATION. High intake of whole grains versus refined grains has been shown to reduce inflammation, according to research published in Diabetologia. In addition, consuming whole grains and other whole plant foods has shown to positively affect glucose metabolism and antioxidant activity. —R.H.

GET PAID TO POO! The 120 trillion bacterial cells in your body (many of which are housed in your gut) may determine more about you—your health, mood, weight, disease risk and more—than scientists had ever imagined. But discovering your individual microbial makeup usually sets you back hundreds of dollars.

Enter The BioCollective. This Coloradobased startup is—for a short time—offering participants an opportunity to discover the mix of microbes in their gut for free, in ex-

change for a stool sample (it’s easier, and less gross to pull off, than you’d think) that will be divided into small pieces, frozen in tubes and then sold to microbiome researchers. If your stool gets sold, you then reap 10 percent of the profits.

Whether it’s sold or not, you receive a breakdown of your gut bacteria, in many cases down to the species level.

To participate, visit thebiocollective.com and click “Become a Member.” Enter the code Live250 to receive a free basic kit.

The same code is good for $250 off more indepth analysis kits—get whole genome sequencing for $299 or a comprehensive analysis for $649. —K.K.

livenaturallymagazine.com

11

begin

SIMPLE TRUTHS

What’s New on the Nutrition Facts Label An FDA-mandated update allows consumers to see exactly what is in packaged foods and drinks and in what percentages. These changes make it easier to identify healthy picks when you are grocery shopping.

BY KAREN MORSE, M.P.H.

Nutrition Facts 8 servings per container Serving size 2/3 cup (55g) Amount per serving

230

Calories

SERVINGS & CALORIES In addition to a larger, bolder font size, serving size data has been updated to reflect something closer to the amount that people actually eat or drink. Products that were previously between serving sizes (for instance, a bottle of soda used to be more than one serving) are now only considered one serving, because it is generally consumed in one sitting.

The number of calories per serving got a bigger, bolder typeface too, making it easier to see, even without your reading glasses.

ACTUAL NUTRIENT AMOUNTS ADDED Nutrients like vitamin D and potassium are now required, to highlight common nutritional deficiencies. Actual amounts in grams as well as % DV are also listed to show exactly how much of a required nutrient your food contains, helping you better understand when supplements are a good idea.

12 Winter 2017 / Live Naturally

% Daily Value*

Total Fat 8g

10%

Saturated Fat 1g

5%

Cholesterol 0mg Sodium 160mg

0%

Trans Fat 0g

Total Carbohydrate 37g Dietary Fiber 4g

7% 13% 14%

ADDED SUGARS New to the label is Added Sugars (in both grams and % DV), which shows you the amount of non-naturally-occurring sugar added to packaged foods. You likely expect to see added sugar on a soda label, but some foods you think are good for you (like yogurt and oatmeal) have more added sugar than you’d think. Be on the lookout for added sugar in savory packaged foods as well.

Total Sugars 12g Includes 10g Added Sugars Protein 3g

20% DAILY VALUES

Vitamin D 2mcg

10%

Iron 8mg

45%

Calcium 260mg

Potassium 235mg

20% 6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Daily values have been updated for nutrients like sodium, vitamin D and fiber, to reflect the new 2015–2020 Dietary Guidelines for Americans and other expert recommendations.

FOOTNOTE And last but not least, a new footnote better explains % Daily Value, simplifying your daily dietary needs.

COURTESY OF FDA.GOV

On May 20, 2016, the FDA announced the new Nutrition Facts label for packaged foods. Manufacturers are gradually phasing the new format in, as they will need to use the new label by July 26, 2018.

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begin

SIMPLE TRUTHS

Rethinking Fat To understand the latest findings about dietary fat, focus on one word: natural.

BY KELLEE KATAGI

14 Winter 2017 / Live Naturally

SHUTTERSTOCK (2)

I

has determined that trans fats f you’re confused about diare no longer generally recogetary fat, there’s good reanized as safe (GRAS) and has son. Recommendations about mandated their removal from fat have undergone a seismic all foods by 2018. transformation in the past few The ban, however, does not years—and the aftershocks extend to naturally occurring continue. Experts still bicker, trans fats, which are found in but the emerging hypothesis is small amounts in some anithis: In moderation, fat is a mal fats, such as necessary part of a beef, lamb and healthy diet... with butter. A study in one caveat: The fat While you should The American has to be naturally avoid trans fats, there Journal of Clinical occurring. are several types of fat that you should emNutrition reported In lay terms, brace, including omethat small that means the ga-3 fatty acids, which amounts of natuonly fats you need are vital for brain and ral trans fats don’t to radically elimiheart health, and other unsaturated fats. increase heart disnate are artificially Healthy sources of ease risk factors, produced trans dietary fat include: although large fats, aka partially avocados, nuts, seeds, amounts (3.7 perhydrogenated oils. salmon and other fatty fish, and dark chococent or more of These are created late. But because they total calories) may. during a manufacare high in calories, This and other turing process that these high-fat foods studies are leading turns liquid oils should be eaten in moderation and many experts to into solid fats and in balance with the conclude that the are prevalent in other macronutrients: saturated fats in margarine, shortprotein and carbohydrates. meats, dairy prodening, packaged ucts (including baked goods butter) and some plant oils (think Twinkies), most mi(such as coconut) are OK, if crowave popcorn, doughnuts eaten in moderation. For exand many fried foods, such as ample, a 2016 meta-analysis french fries and fried in PLOS ONE found a small or chicken—depending Stay Alert! Scientists suggest you reneutral effect of butter conon the oil and the main vigilant even after the FDA’s ban sumption on rates of mortality, process used. on trans fats is complete in 2018, in case cardiovascular disease (CVD) Eating trans fats the replacement ingredients prove to be and diabetes. In addition, a increases your risk of just as harmful. And if wading through 2015 analysis in the British heart disease and the science seems too tedious, follow Medical Journal reported a stroke, and is associthis general rule: Stick to natural, whole negligible association between ated with a higher risk foods versus processed, packaged ones. saturated fat and mortality or of developing type 2 CVD, but a 20 to 34 percent diabetes, according to risk increase from artificial the American Heart trans fat consumption.

Association. In fact, the FDA

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•

The Power of Hygge (Hoo-Ga)

Hygge is a Danish word th at is a fe eling or mood that com es from tak ing plea sure in makin g ordina ry momen ts specia l.

In this New Year, give yourself permission to focus on what really matters. BY DR. JAMES ROUSE

•

H

appy 2017! Are you one to make a long list of New Year’s resolutions? Quite often, resolutions are focused on diet or an exercise regimen, or making more money. In this New Year, I would like to encourage you to take a step back and consider a different kind of resolution: a revolution from within.

What does this mean? Over the past year, I’ve been researching the power of happiness in Denmark. Ranked in the top three for happiest country and people many years in a row, the Danes practice a daily ritual called hygge (hoo-ga), which roughly translates to “cozying around.” They create a time in their day to relax; lighting candles is very common. By allowing some quiet “me” time, those who practice hygge develop a feeling that they have their lives in control and have plenty of time. Hygge can also be with people you love. There’s nothing more hygge than sitting around a table with friends or family, discussing the big and small things in life.

In contrast, here in the U.S., our pace of life is different—we feel the need to constantly quantify and qualify everything we do.

Many of us feel guilty just doing nothing. But it’s nearly impossible to get absolutely everything on your list done, so instead, why not take a step back, incorporate some hygge into your daily life, and give yourself permission to get done what really matters.

Research has shown that people who tend to be the most productive, balanced and happy are the ones who cultivate a daily practice of “cognitive emptying” (similar to hygge), when the brain and mind let go of half the stuff that’s in there. Our minds are so full of clutter from running from one thing to the next, we rarely take time to allow them to empty out so that we can focus on what we really care about.

So instead of coming up with a list of 20 resolutions for 2017, step away and practice a moment of hygge. By doing nothing, you may realize that from that list of 20 items there are three or four things that you truly care about accomplishing. As you shorten your list, you will realize that you have time to get done what really matters. And the more you practice hygge, the more other people in your life—family and friends— will be drawn to it and start practicing, too.

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This product is not intended to diagnose, treat, cure or prevent any disease.

begin

SIMPLE TRUTHS

All About Potassium Most Americans are not eating enough of this essential nutrient—are you one of them? BY LU SNYDER

P

erhaps you know enough about potassium to reach for a sports drink after a long workout, or to eat a banana after leg cramps awaken you at night. But that’s not all potassium is good for— there’s much more to this key nutrient than you might expect.

Potassium—both a mineral and an electrolyte—is recognized primarily for its role in muscle function, but it isn’t just for athletes. It’s essential for muscles and nerves to work properly, for heart and

FOODS WITH HIGH POTASSIUM CONTENT Avocado, 1 cup, sliced

708 mg

Sweet potato, 1 medium baked

694 mg

Tomato paste, ¼ cup

664 mg

White beans, ½ cup

595 mg

Nonfat yogurt, plain, 1 cup

579 mg

Tuna, cooked, 3 ounces

484 mg

Banana, 1 medium

422 mg

Source: USDA

bone health, and for the vital movement of fluid in and out of cells, which allows electrolytes to move nutrients into cells and carry wastes away.

“It often functions with sodium and water, so to get back and forth across your membranes, your sodium and potassium have to be in balance,” explains Melissa Wdowik, director of the Kendall Reagan Nutrition Center.

How It Works MUSCLES. Potassium is necessary for your muscles—including your heart—to contract and relax. It’s needed both for muscles that allow us to move and those that work behind the scenes, such as our digestive tract and respiratory system. Without potassium, your muscles and nerves cannot communicate properly.

BONES. A diet high in potassium is essential for bone health. The typical American diet—high in protein and grains, with few fruits or vegetables—creates an acidic environment in the body. To counteract that, the body neutralizes acid by breaking down bones (alkali). This leads to weak bones and, possibly, osteoporosis, Wdowik explains. But potassium-rich foods produce the alkali necessary for that acid-base balance without compromising your bones.

HEART. As a mineral, potassium relaxes blood vessels, lowering blood pressure and decreasing the risk of heart attacks and stroke. Studies show that a diet high in potassium may blunt the negative effects of sodium on the heart.

How Much Do You Need?

Adults should consume 4,700 milligrams per day. Thanks to a diet high in processed foods, however, most Americans eat less than 3,000 mg per day, many as little as 1,500 mg, says Wdowik.

The good news? It’s easy to up your intake: Eat more fruits and vegetables. Do not supplement without a doctor’s supervision.

Found in most nonprocessed foods, potassium is most abundant in fruits and vegetables (aim for seven servings, combined, daily) but is also plentiful in nuts, legumes, fish and dairy products.

16 Winter 2017 / Live Naturally

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WOMEN’S WELLNESS

Could You Have a Thyroid Disorder?

This thumb-sized gland rules your waistline, energy level and mood. Here’s what you should know about thyroid imbalance and treatment.

BY DR. DEBRA ROUSE

I

f you’re a woman and have experienced slow metabolism or unexplained weight gain (or loss), general fatigue, dry or brittle hair and/or nails, thinning hair, infertility, feeling cold all the time, brain fog or just generally feelThe thyroid is a ing “out of sorts,” your thyroid may be to butterfly-shaped gland that sits blame. Thyroid disease is generally aulow on the front toimmune in nature, meaning that the of the neck immune system acts against itself and attacks the body’s own tissues. It affects approximately 20 million Americans, with women five to eight times more likely than men to have a thyroid disorder.

Your Thyroid This hormone-producing gland is located in the middle of the lower part of the neck. It is responsible for regulating metabolism and essential body functions, including heart rate and heart health, fertility, sexual function, bone health, mood, sleep, body temperature and cognitive function. Thyroid dysfunction and thyroid disease prevention top the list of chief complaints in women who come to see me.

Do You Have Issues?

So how do you know if your thyroid is wonky? First, don’t selfdiagnose. Schedule an appointment with your doctor, and provide a detailed description of your symptoms. As a naturopathic doctor, I am always looking for the cause of the disease or 18 Winter 2017 / Live Naturally

dysfunction. With thyroid problems, the causes are largely unknown, which makes identifying and treating the cause more problematic.

Thus when I screen for thyroid antibodies and they come up positive, I address the autoimmune aspect and look at how we can support the overall health of the person through immune-supportive, anti-inflammatory lifestyle modifications.

Then, depending on whether the thyroid is under- (hypo) or over- (hyper) active, I treat accordingly using natural therapeutics.

HYPOTHYROIDISM In hypothyroidism, the thyroid gland does not produce enough thyroid hormone. Hashimoto’s hypothyroid is the nation’s most common cause of hypothyroidism and is an autoimmune disease. With Hashimoto’s, I most often recommend a gluten-free diet. Studies have shown that a large percentage of individuals with autoimmune disorders may have a gluten sensitivity.

In individuals with hypothyroid, I tend to recommend avoiding eating raw cruciferous vegetables—broccoli, cabbage, cauliflower, brussels sprouts— which contain goitrogens that (in large amounts) can compromise thyroid function. Lightly steaming or cooking these crucifers usually takes care of this issue.

Pine nuts, strawberries, pears, spinach and peaches are also on the list of goitrogen-containing foods, so I tend to have susceptible individuals limit them. On a positive note, turmeric may benefit individuals with autoimmune thyroid conditions.

HYPERTHYROIDISM Hyperthyroidism occurs when the thyroid gland produces too much hormone. Symptoms may include rapid heart rate, unexplained weight loss, fatigue, increased appetite and/or shakiness. Graves’ disease, which is a hyperthyroid autoimmune disorder, affects about 1 percent of the population.

I also recommend a glutenfree diet in individuals with Graves’ disease, along with working to support their overall health and immunity with natural supplements. Bugleweed is one of the most common herbal therapies to treat hyperthyroid, but I recommend using it only under the guidance of an experienced health care practitioner.

If you suspect that something in your body doesn’t feel right, I encourage you to schedule a thorough checkup with a doctor. You deserve to feel awesome.

Dr. Debra Rouse is a licensed naturopathic doctor and member of the Institute for Functional Medicine. drdebrarouse.com

SHUTTERSTOCK (2)

begin

Kick Cravings to the Curb Why you crave certain foods—and what to do about it. BY KELLEE KATAGI

M

ust. Have. Chocolate. When food cravings hit, it’s easy to feel like a slave. That’s because cravings have their root in physiology. Trouble is, scientists can’t agree exactly where those roots are.

The one thing most do agree on is that cravings are generally not your body pleading for a nutrient it needs, as we like to tell ourselves. More likely, the cravings are a result of the complex mix of some of the following theories: ∞ Your brain is looking to recreate past feel-good experiences, such as the release of dopamine that a sugar-binge triggers. ∞ Hormone imbalances and chronic stress may lead to more cravings.

1

Fire Up Your Imagination. It might seem counterintuitive, but multiple studies show that imagining yourself eating a food can diminish a craving for it and cause you to eat less if you do indulge. Actually, actively imagining any sensory experience—such as the smell of the ocean—can lessen a craving. Or try looking at a lot of pictures of the food you crave. A study in the Journal of Consumer Psychology found that the first few pictures will whet your appetite, but the more pictures you look at, the more your craving wanes.

∞ The microbiota in your gut are clamoring for fuel they need to thrive. Some microbes grow best from fat; others from sugars. The downside: These aren’t always microbes you want to encourage. ∞ Your circadian rhythm causes you to seek out sweet, starchy and salty foods in the evenings, usually around 8 p.m. and continuing until around midnight.

Regardless of why you’re craving a certain food, it’s key to have tools to combat the urge, at least if it’s an unhealthy one. Here are research-based methods for squelching cravings—experiment with them until you find ones that work for you.

2

Distract Yourself. A study in the journal Appetite discovered that just three minutes of playing Tetris reduced participants’ cravings for not just food but also alcohol and cigarettes by up to 24 percent. Exercise is also a proven craving-squashing method.

4

Go to Bed. Remember that circadian rhythm? It can’t control you if you’re asleep.

3

Examine Your Diet. Incorporate protein into every meal or snack; people low on protein tend to experience more cravings.

Also be sure to eat a wide variety of healthy foods—a limited diet is associated with increased cravings.

livenaturallymagazine.com

19

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kitchen Yogurt Your Way

TIP

Options abound for this creamy, versatile King of the Dairy Aisle.

If you yogurt’s like Greek thickne ss, don stir it— ’t simply a toppin gs bit b dd y bit you ea t it. Stirr as ing makes it liquid y.

BY KELLEE KATAGI

A

merica is in love with yogurt—it’s become a breakfast staple, an on-the-go lunch or snack, and a common ingredient in sauces and baked goods. The good news for you: As it’s grown in popularity, store shelves have exploded with yogurt types and flavors, as well as packaging options—making it a near-guarantee that you can find a style to fit every member of your family. Use this chart to pinpoint the yogurt that suits you best.

Type Top picks The scoop

Our testers say Best for

Also try

GREEK

PROBIOTIC

•

NONDAIRY

MIX-IN

KIDS

Stonyfield Organic Whole Milk Greek – Strawberry

Noosa Finest Yoghurt —Pumpkin

Silk Dairy-Free Yogurt Alternative – Peach Mango

Dannon Oikos Crunch – Key Lime Crumble

Danimals Squeezables – Strawberry Explosion

This thick, tangy yogurt is made by straining out most of the liquid whey.

It’s higher in protein (nearly double!) and lower in sugar than conventional varieties, but it also generally has less calcium.

All yogurts start with probiotics, but they can be lost during processing. Some brands add probiotic strains back in—check the label for the words “live and active cultures” or for specific bacteria names. Watch out for excessive sugars, which can offset the benefits.

Though technically not yogurts, these alternatives aim to simulate the dairy variety. Most use plant proteins—such as soy, nuts or peas—and many add in probiotics for gut-health benefits, as well as minerals such as calcium and iron.

Sure, you could add your own granola or fruit or honey.

But for grab-and-go convenience, nothing beats single-serve packages with a separate compartment for mix-in ingredients.

This opens up a wealth of new topping possibilities—crispy graham crackers, anyone?

Yogurt’s probiotics, protein and B vitamins make it ideal for kids. Childfriendly packaging and flavors get little ones on board, and twist tops allow them to save leftovers when they’re out and about.

“It’s so rich it kept me satisfied for hours.”

“I craved this all day!

Love the variety of unique flavors.”

“Tastes like the real thing! Love the fruit chunks.”

“The perfect blend of flavors.”

“Thumbs up from all my kids.”

dips and sauces, cooking, a sour-cream substitute

mixing with granola, baking

snacking, smoothies

anywhere-anytime snacking

kids’ snacks and lunchboxes, on-thego breakfasts

FAGE Total 2% with Blueberry

Activia Probiotic – Peach

So Delicious Dairy Free Coconutmilk Yogurt Alternative

Chobani Greek Yogurt Flip – Almond Coco Loco

Stonyfield Organic YoKids Squeeze – Straw-Nana-Rama

Q: What is Icelandic Yogurt?

A: Also called skyr (pronounced “skeer”), Icelandic yogurt is similar to

Greek yogurt, except that it takes four cups of milk to make a cup of skyr, versus three cups for Greek. The result? Skyr is even thicker and higher in protein. Some brands are slightly less tangy than Greek yogurt. Our favorite: Siggi’s Icelandic Style Skyr – Vanilla.

Turn the page to discover yogurt’s rich history and abundant health benefits.

livenaturallymagazine.com

21

kitchen

FLAVORS

High-Culture Cuisine Yogurt’s good bacteria and plentiful nutrients should earn it a place at your table.

BY KELLEE KATAGI

Y

ogurt’s takeover of the modern dairy aisle may be a recent phenomenon, but its history as a dietary staple extends back many thousands of years to when Middle Eastern herdsmen would store milk in animal stomachs. Natural enzymes would curdle it, creating what we now call yogurt: a fermented milk product made from live cultures. And knowing what we now know about fermented foods (see “Freshly Fermented” on page 30) it’s no surprise that yogurt has long been touted as a health food.

Modern Yogurt Today, yogurt—as defined by the FDA—must be fermented from at least two specific acid-producing bacteria: Lactobacillus bulgaricus and Streptococcus thermophilus. In processing, however, many of the bacteria can be removed, so some brands add these and other cultures to the end product. If you value yogurt for its beneficial bacteria, look for labels that say "Contains live and active cultures."

Even beyond good bacteria, yogurt contains a wealth of nutrients.

A 6-ounce serving delivers roughly a quarter of your daily protein needs, plus a strong dose of energy-promoting B vitamins. It’s stocked with minerals, most notably phosphorus, potassium, zinc, selenium and calcium; for the best calcium absorption, look for yogurt with vitamin D added.

Smart Yogurt Swaps Substitute plain Greek yogurt for mayonnaise in chicken or tuna salad, or for sour cream in dips or any recipe.

In baking, replace half of the butter with half as much yogurt. For example, if the recipe calls for 1 cup butter, use ½ cup butter and ¼ cup yogurt. If it calls for oil or shortening, swap out half of the oil with ¾ the amount of yogurt.

For creamier smoothies, try yogurt instead of milk.

Types to Try Varieties of yogurt available on store shelves have proliferated in recent years, with trends emerging rapidly. Here are a few to watch: Greek yogurt has soared in popularity, capturing more than 50 percent of the total U.S. yogurt sales in 2015 versus 4 percent in 2008. It’s made by straining out the liquid whey, leaving a thick and tangy yogurt with a higher protein concentration.

• GREEK YOGURT •

• Widespread in Asia, this DRINKABLE type of yogurt is poised to YOGURT take off in America as well, •

with pundits predicting a 45 percent growth in sales by 2020.

• PACKAGES OF YOGURT •

Packages with separate mix-in ingredients allow for a greater variety of blends than the traditional fruit purees. Popular options include nuts, graham crackers, fruits, pie crust, chocolate and more.

22 Winter 2017 / Live Naturally

DID YOU KNOW?

Many people who are lactose intolerant can digest yogurt without any digestive complaints because the fermenting process removes much of the milk’s lactose.

FROM ISTOCKPHOTO; SHUTTERSTOCK PHOTOLEFT: CREDIT

âœł

What About Kefir? Like yogurt, kefir is a cultured milk product that is friendly to lactose-intolerant people. Its taste is best described as a cross between buttermilk and yogurt. Most often available in a liquid form, it typically contains many more probiotic cultures for gut health than yogurt. Our favorite: Lifeway Organic Kefir. livenaturallymagazine.com

23

kitchen

FLAVORS

Long Live the Coconut!

DID YOU KNOW? A coconut is not a nut at all, but rather a drupe (aka stone fruit)—a fruit whose flesh surrounds a seed. Other drupes include olives, mangoes and peaches.

No longer just a trend—this uber-healthy edible is here to stay. BY KELLEE KATAGI

A

fter bursting onto America’s nutrition radar over the past few years, the coconut—in its wide variety of forms—has retained its superstar status. That’s partly because it’s incredibly versatile, but also because of its health-boosting nutritional profile.

*

YUM!

Melt a teas po of coconut on oi your next cu l in p of coffee or te a.

COCONUT SUGAR.

THE MANY FACES OF COCONUT Coconut appears on store shelves in many forms. And unless excessive sugar or other ingredients are added, they are all good for you. Here’s the rundown.

24 Winter 2017 / Live Naturally

COCONUT MEAT. The white, fleshy, inner layer of a coconut USE IT FOR trail mix, stir-fries, salads, smoothies, eating plain

COCONUT WATER. The clear liquid found inside young, green coconuts USE IT FOR smoothies, soups, baking, oatmeal, marinades

COCONUT MILK. A liquid made by grating coconut flesh and mixing the resulting substance with water USE IT FOR curries, stir-fries, lattes, smoothies, drinking plain

COCONUT FLOUR..

A byproduct of the coconutmilk manufacturing process USE IT FOR subbing out about 20–25 percent of regular flour in baking (note: Coconut flour absorbs a lot of liquid, so you may have to increase the wet ingredients)

COCONUT OIL.

COCONUT VINEGAR.

Oil extracted from coconut meat USE IT FOR high-heat cooking (especially for refined oil), baking, salad dressings, as a skin or hair moisturizer

Derived from fermented coconut water USE IT FOR salad dressings, marinades, sauces

SHUTTERSTOCK

WHY IT’S GOOD FOR YOU Coconut meat is rich in fiber, iron and manganese.

Coconut water provides ample fiber and electrolytes, making it a popular sports drink. Coconut oil contains medium-chain fatty acids, which are thought to be better for your heart than other forms of saturated fat.

Dehydrated nectar from coconut flower blossoms USE IT FOR a slightly healthier substitute for refined white sugar; for baking, you can make a cup-for-cup swap, but coconut sugar is earthier and less sweet than refined, so be prepared for a taste difference

Find your

FOCUS with

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kitchen

FLAVORS

Oh, Say Can You Seed?

Itty-bitty seeds are nutritive giants—remarkably dense in both macro- and micro-nutrients in proportion to their size. Here are five you should incorporate in your diet. BY KELLEE KATAGI

TRY Mix ground flaxseed into hot cereal, smoothies, chili, yogurt or condiments. But use a little—too much will result in a gelatinous texture.

SUNFLOWER Sunflower seeds contain 37 percent of your daily vitamin E, an important antioxidant that is difficult to get in your diet. They’re also plentiful in fiber, selenium, iron, phosphorus and several B vitamins. Raw seeds retain slightly more nutrients than roasted ones.

TRY Sprinkle on salads or cereals.

Grind whole seeds into seed butter.

Experiment by pairing with foods such as scrambled eggs or dark chocolate.

26 Winter 2017 / Live Naturally

CHIA Native to Central America, these tiny seeds provide ample levels of calcium, phosphorus and manganese and lots of antioxidants. In 1 ounce (about 2 tablespoons), you get nearly 5 grams of omega-3 fatty acids and 42 percent of your daily fiber needs.

Eat chia whole or ground.

TRY Top salads and cereals with toasted chia for an added crunch. Soak seeds for a couple of hours (1/3 cup chia to 2 cups water) to form a gel; mix into smoothies or protein shakes.

SESAME One ounce of sesame seeds serves up 57 percent of your RDA of copper, a mineral that strengthens bones and blood vessels and reduces the inflammatory effects of arthritis.

Sesame is also high in protein, fiber, calcium and iron.

TRY Garnish salads, vegetables, cereals and baked goods with toasted seeds. Use in food processer to make tahini.

PUMPKIN These seeds can be eaten with or without the shell, but we vote for the latter (a.k.a. pepitas); the flavor and texture is better, and the nutritional difference is small. One ounce provides 14 percent of your daily suggested protein, and generous levels of manganese, magnesium, phosphorus, iron, zinc and vitamin K. TRY Use atop salads, cereals or granolas, and chicken or rice dishes.

∞

TIP ∞

For best prices, buy seeds in bulk or large packages. Seeds an d nuts can get rancid and los e nutrients if left at room tempe rature— freeze whatever yo u won’t eat within a few week s to preserve flavor and nutrition.

AARON COLUSSI, STYLE ERIC LESKOVAR

FLAX Flaxseeds deliver an impressive 6 grams of omega-3 fatty acids per ounce, plus roughly a third of your daily fiber, manganese, magnesium and thiamin requirements, and plentiful antioxidants. But to absorb these nutrients, you’ll need to grind the seeds before you eat them; whole seeds pass right through.

simple ingredients, not a lot of sugar Icelandic-style strained yogurt

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kitchen

FLAVORS

Get Sweet on Honey Looking to use less refined sugar?

Buy more from local producers?

Honey may “bee” the answer.

Cook with Honey Honey adds nice flavor to foods and can be a great way to cut down on the amount of processed sugar you use.

Up to 50 percent of white sugar in recipes can be replaced with honey. Just follow these steps:

BY SOPHIA MCDONALD BENNETT

H

oney has long been prized for its sweet taste and energy-boosting carbohydrates. But if your honey use is limited to a drizzle on cornbread or toast, it’s time to revisit the thick liquid. Honey is a versatile cooking ingredient that boosts the flavor of everything, from main dishes to desserts.

>> R educe liquid in the recipe by ¼ cup for each cup of honey used.

Honey Types.

>> A dd ½ teaspoon of baking soda for each cup of honey.

Not all honey is the same. It can taste very different, depending on where bees source their pollen. Here are a few varieties. Keep in mind that the darker the hue, the more robust the flavor is likely to be.

>> W hen cooking baked goods, reduce oven temperature by 25 degrees to prevent overbrowning.

Buckwheat Looks like molasses and has a similarly strong taste. Great in barbecue sauce and baked goods.

Clover One of the most common types of honey, it is light in color and has a delicate flavor. Useful as a sweetener in most everything.

Orange blossom White to light-amber, with a citrusy aroma. Outstanding in cakes and cookies.

EASY WAYS TO PROTECT HONEY BEES Honeybees give us more than their sweet nectar. They pollinate the foods we enjoy every day: fruits, some vegetables and nuts.

But their existence has been threatened by a number of factors, including mites, loss of habitat, pesticides and fungicides, and pollution. Here are some things you can do to protect bees in your community:

28 Winter 2017 / Live Naturally

Plant flowers that attract bees.

Native varieties are always best, or consider plants such as lavender, cosmos, echinacea, calendula, bee balm and borage.

Avoid using pesticides or insecticides in the garden.

Products with neonicotinoids are particularly harmful to bees.

Learn about bee-protection resources and organizations in your community.

Start with your local agricultural extension office.

Source: National Honey Board

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16-AH-1217

kitchen

FLAVORS

Freshly Fermented Fermented foods have moved way beyond sauerkraut. BY REBECCA HEATON

B

The Healthy Side Along with naturally preserving foods, fermenting creates a “happy little environment” for gut-friendly probiotic bacteria like lactobacillus and digestive enzymes to grow, so our bodies digest the food more easily, says Kirsten Shockey, coauthor of Fermented Vegetables (Storey, 2014). “At the same time, vitamin content changes a bit during fermentation and actually goes up. For example, when cabbage is fermented, there is actually more vitamin C, as well as vitamins B12 and K.” The most common question Shockey gets from people interested in fermenting foods is if they are safe. “My answer is, you can’t get it wrong when fermenting, because bacteria spores cannot live in an acid-

30 Winter 2017 / Live Naturally

ic, fermented environment,” says Shockey.

“If anything is wrong, your five senses will know it.”

Basic How-To

daily to make sure the vegetable is submerged, pressing down as needed. You can start to test the flavor as soon as day four.

“You’ll know it’s ready when it’s pleasingly sour and pickle-y tasting, without the strong acidity of vinegar,” says Shockey. Ladle your vegetable into smaller jars, tighten the lids, and store in the fridge for up to one year.

Almost any vegetable can be fermented, Shockey says. Cabbage and cucumbers are the most common candidates, but Shockey suggests trying carrots or even basil. The basic process is to grate, shred, chop or slice your Other Types of vegetable in a 2-quart jar and add Fermented Foods salt. A brine will naturally form, YOGURT preserving the vegetable. Fill a KEFIR small jar or zip-top bag with waTEMPEH ter, and place on top of the vegKOMBUCHA etables to tamp them down. Set MISO the jar out of direct sunlight in a cool place for 4 to 14 days. Check

Why salt? Not only does it prevent unwanted bacteria from propagating, but it also keeps the vegetables crisp, adds flavor and preserves vitamin content.

Time to Eat There are so many ways to enjoy fermented foods.

ERIN KUNKEL WITH PERMISSION FROM STOREY PUBLISHING

efore refrigeration, fermentation was a way to preserve food. Today, this ancient process is one of the biggest food trends, with new fermented products popping up regularly on shelves. Why all the excitement? It’s the combination of good nutrition and turning a variety of foods into rich, tangy creations that capture the flavor of food at its peak.

PREP LIKE A PRO

How to Reduce Food Waste Make the most of what you have with these smart tips from Michael Love, aka “The Salvage Chef.”

BY KELLEE KATAGI

F

ood waste is a massive problem in America—one that Florida-based chef Michael Love is eager to fight. As author of The Salvage Chef Cookbook (Skyhorse, 2014), Love is on a mission to slash food waste by passing on tips and tricks to ensure food ends up being, well, food, and not landfill fodder.

Here are a few savvy ideas he shared with Live Naturally.

1

Freeze Your Herbs.

After you buy basil, thyme or other fresh herbs, and you have some you know you won’t use in the next day or two, seal them in a zip-top bag and place in the freezer. They’ll be good for 2–3 months.

2

Make Croutons. You never have to throw away day-old or two-day-old bread—simply use a serrated knife and cut into 1-inch cubes. Place in a bowl, and toss with a drizzle of olive oil, salt and grated Parmesan, or any seasoning blend you prefer.

Transfer to a baking sheet, and bake for 10 minutes in a 400° oven. Once cooled, you can bag them and freeze them. Simply reheat in the oven for a couple of minutes once thawed.

3

Grow More Scallions and Garlic.

Snip off the ends of the scallion (with the root), and place them in water for 2 days; then transfer to soil. Place a few garlic cloves (with skin on) into some dirt, and watch them grow. In two weeks, you will have fresh scallions and a new head of garlic!

4 SHUTTERSTOCK; COURTESY MICHAEL LOVE

Dress Up Leftovers with Dipping Sauce. This

CHECK OUT SHOCKEY'S BOOK, WHICH OFFERS BASIC CONCEPTS ON FERMENTING, PLUS RECIPES.

“They’re very unfussy and easy to incorporate in meals,” says Shockey. Use them like a condiment on burgers and sandwiches.

Spoon some on a salad, or over rice or noodles. Or just eat them on their own.

Visit livenaturallymagazine.com for easy-tofollow fermenting recipes from Fermented Vegetables.

✳

sauce works for everything.

An easy, fresh and healthy recipe: Mix your favorite spice blend into plain Greek yogurt; equal parts smoked paprika, granulated garlic, thyme, basil, and a pinch of salt and pepper works brilliantly.

5

Don’t Toss Tomatoes. If they’re moving past their prime, slice them in half, and place them skin-side down on a baking sheet. Sprinkle with salt and pepper, scatter chopped garlic and thyme over the top, drizzle with olive oil and place in a 250° oven for 2 hours. Scrape the entire contents into a blender, and you have the most amazing base for a tomato dressing. Add a splash of vinegar for dressing; add fresh basil and a little extra olive oil for a delicious tomato sauce.

In addition to authoring The Salvage Chef Cookbook, Michael Love is a specialty chef for Epicure Gourmet Market and Cafe in South Florida. In 2011, he launched Epicure with Love, a line of all-natural, gourmet food products. livenaturallymagazine.com

31

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humble underground Beginnings

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to

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The showstopper vegetable that’s redefining what is and isn’t an entrée is none other than potatoes. Get potatoes in the produce department to make Russian Vegetable Salad and find hundreds of other incredible dishes at

PotatoGoodness.com/primadonna.

eat The Power of Beans Among all the foods commonly eaten around the world, no group has a more health-supportive mix of protein-plus-fiber than beans.

ABOUT Beans have played a vital role in the nutritional health of many cultures from ancient times to the present. Their use as a basic dietary staple can be traced back more than 20,000 years in some Eastern cultures. They come in multiple shapes, sizes and colors, and are versatile and convenient because they can be dried and stored for up to one year. Soaking beans for a couple of hours brings them back to life, activating enzymes, proteins, minerals and vitamins.

BLACK mild, sweet, earthy; soft texture • PINTO earthy flavor; powdery texture •

NUTRITION Beans are excellent sources of numerous vitamins and minerals.

PROTEIN Each half-cup serving of dry beans provides 6–7 grams of protein, which meets at least 10 percent of the Recommended Dietary Allowance (RDA) for protein, yet costs about 20 cents per serving.

KIDNEY robust, full-bodied; soft texture • BLACKEYED PEAS scented aroma; creamy texture

CARBOHYDRATES Beans contain an average of 25 grams of carbohydrates per serving, roughly the same as two slices of bread.

AARON COLUSSI, STYLE ERIC LESKOVAR

FIBER A half-cup serving of cooked dry beans provides 25–30 percent of the daily value of dietary fiber. About 75 percent of the fiber is insoluble, consumption of which may reduce the risk of colon cancer. The remaining 25 percent is soluble fiber, a type that may reduce blood cholesterol.

NAVY mild flavor; powdery texture •

MINERALS One half-cup serving of cooked dry beans contains large amounts of iron, phosphorus, magnesium, manganese, potassium, copper, calcium and zinc.

B VITAMINS Although some B vitamins are lost in preparation, cooked dry beans retain more than 70 percent of these vitamins after hot soaking and cooking.

✳ GARBANZO nutlike taste; buttery texture •

DID YOU KNOW…? Beans are part of the legume plant family Leguminosae (or Fabaceae).

A legume is a simple, dry fruit contained within a shed or a pod. The most well-known legumes are beans, peas, peanuts and alfalfa.

Source: U.S. Dry Bean Council (usdrybeans.com)

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Better with Beans A wallet-friendly source of protein, fiber and complex carbs, beans have many dimensions of flavors, colors and textures.

Jump in!

TURN TO PAGE 36 FOR RECIPES

Coriander Cauliflower and Chickpeas with LemongrassInfused Coconut Rice

DRY VS. CANNED? Dried beans take on flavor as they cook; canned beans, which are already fully cooked, offer convenience because they don’t require soaking prior to use. In general, the two types are nutritionally comparable, but canned beans are usually higher in sodium and slightly lower in nutrients.

Sweet Potato and Black Bean Soup

34 Winter 2017 / Live Naturally

For more delicious recipes with beans— including Spicy Chorizo and Black Bean Stew; Infused Northern White Beans, Mushrooms and Wilted Kale Ribbons; and Pumpkin Mushroom Stew with Cannellini Beans—head to livenaturallymagazine.com.

Tricolore Bean Salad

✳

Pumpkin Mushroom Cannellini Bean Stew

AARON COLUSSI, STYLE ERIC LESKOVAR

DID YOU KNOW…? Beans are the only food to fit into two groups on the USDA Food Guide Pyramid: vegetable and protein. A single half-cup serving of cooked dry beans counts as a 1-ounce serving of lean meat in the USDA Food Pyramid Meat and Beans group, and as a full serving of vegetables in the Vegetables group.

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DISH IT UP

Sweet Potato and Black Bean Soup

By John Maeck | Serves 4 2 tablespoons olive oil 1 large onion, chopped 2 garlic cloves, minced 1 jalapeno pepper, diced 1 (10-ounce) can organic chicken stock 1 pound cooked black beans 1 (15-ounce) can diced tomatoes 1 pound sweet potatoes (about 2 medium-sized), peeled and diced Dash red wine vinegar Salt and pepper, to taste NOTE If using dried beans, precook them in a pot of water over medium heat for 30 minutes, or until tender.

1. Heat oil in a medium-sized pot, over medium-high heat; add onion and cook until translucent, 3–5 minutes.

2. Add garlic, jalapeno and stock; cook until tender, 5–7 minutes. Add beans, tomatoes and sweet potatoes; simmer at low heat 10–15 minutes, until sweet potatoes are tender.

3. Add vinegar, salt and pepper to taste.

4. Optional toppings: grated cheese, sour cream, relish, chorizo sausage PER SERVING: 336 CAL; 15G PROTEIN; 9G FAT; 53G CARB (7G SUGARS); 844MG SODIUM; 14G FIBER

Tricolore Bean Salad

By Monica Pelucchi | Serves 4 ½ cup kidney beans ½ cup chickpeas ½ cup pinto beans 2 teaspoons salt, divided 3 tablespoons lemon juice 1 teaspoon lemon zest 1 clove garlic, minced ¼ cup extra-virgin olive oil 2 medium carrots, peeled and diced 2 large celery stalks, trimmed and diced 1 red bell pepper; seeded and diced ½ red onion, diced ½ cup flat-leaf parsley; roughly chopped Fresh ground black pepper, to taste NOTE If using dried beans, follow steps 1 and 2. Can also use canned beans.

1. If using dried beans versus canned, you will need to soak them. Wash beans.

Place them in separate bowls, and add enough cold water to cover them by at least 1 inch. Soak 4–6 hours.

2. Cook beans in three medium pots. Fill pots with water and bring to a boil.

Drain beans, discard soaking water, and add them to boiling water. Boil over high 36 Winter 2017 / Live Naturally

heat for 10–15 minutes. Lower heat to a gentle simmer, and cook beans until tender but firm, 30–60 minutes. Add ½ teaspoon salt to each pot. Drain beans and let cool.

3. In a small jar, mix lemon juice, lemon zest, garlic, oil and remaining ½ teaspoon salt. Close lid tightly, and shake jar until ingredients are well blended.

4. In a medium serving dish, mix together beans, carrots, celery, bell pepper and onion. Add vinaigrette, and gently toss ingredients. Sprinkle with parsley. Add salt and ground black pepper to taste.

PER SERVING: 236 CAL; 6G PROTEIN; 14G FAT; 22G CARB (4G SUGARS); 1,118MG SODIUM; 6G FIBER

5. While rice is cooking, combine cauliflower and chickpeas on parchmentlined baking sheet. Drizzle with 2 teaspoons coconut oil, add remaining coriander and ½ teaspoon salt, and stir to coat. Roast in oven 35–45 minutes, or until browning; stir halfway through.

6. Remove cauliflower and chickpeas from oven, and place in large sauté pan with ¼ cup coconut milk. Cook over mediumlow heat 3–5 minutes, until combined.

Stir in cilantro and salt, to taste.

7. To serve, scoop rice on plates with a ½-cup measuring cup, and serve cauliflower mixture alongside. Garnish with cilantro and chile peppers.

Coriander Cauliflower and Chickpeas with Lemongrass-Infused Coconut Rice

PER SERVING: 600 CAL; 19G PROTEIN; 24G FAT; 82G CARB (10G SUGARS); 649MG SODIUM; 15G FIBER

By Autumn Matli | Serves 4

By Soyoung Lee | Serves 4

4 teaspoons coconut oil, divided ½ medium onion, diced 2 teaspoons whole coriander seeds 1 teaspoon minced ginger (½-inch piece) 2 teaspoons minced garlic (about 3 cloves) 2 stalks lemongrass, cut into 1-inch pieces 1 teaspoon salt, divided, plus more to taste 1¼ cups coconut milk, divided 1 cup short-grain brown rice 1 head cauliflower, cut into bite-sized florets 3 cups cooked chickpeas ¼ cup chopped cilantro, more for garnish 1 small Fresno chile (or other chile pepper), thinly sliced (optional)

2 tablespoons olive oil, divided 1 medium onion, chopped ½ cup shitake mushrooms, sliced 1 cup crimini mushrooms, sliced 3 parsley stems, chopped 1 sage stem, chopped 2 thyme stems, chopped 1 (15-ounce) can cannellini beans, drained and rinsed 2 medium Yukon gold potatoes, diced 2 (15-ounce) cans pumpkin 3 cups mushroom stock 1 teaspoon salt, black pepper to taste

1. Heat oven to 400°. In a medium saucepan, heat 2 teaspoons coconut oil over medium heat. When oil has melted, add onion and stir to coat. Reduce heat to medium-low, and cook onion 8–10 minutes, until fragrant and translucent.

2. While onion is cooking, place coriander in a small pan and toast over medium heat, 5–8 minutes, until fragrant and slightly browned; frequently shake pan to toast evenly. Remove from heat; transfer to a spice grinder or mortar and pestle, and grind.

3. Add ginger, garlic, lemongrass, ½ teaspoon salt and half of ground coriander to onion mixture; stir to combine. Cook 2–3 minutes, until fragrant.

4. Add 1 cup coconut milk and rice; stir and cover to cook over low heat 35–45 minutes, until liquid is absorbed and rice is creamy. Remove lemongrass.

Pumpkin Mushroom Cannellini Bean Stew

1. Heat a large skillet over medium heat; add olive oil and onion. Cook, stirring often, 3–5 minutes. Set onions aside.

2. In same skillet, add 1 tablespoon olive oil and add mushrooms. Cook, stirring often, until soft, 3–5 minutes.

3. Add chopped herbs to skillet, and stir.

Turn off heat.

4. In a large pot, combine onions, mushrooms and herbs with beans, potatoes and pumpkin. Add stock, and simmer on low heat for 60 minutes.

5. Add salt and pepper to taste.

PER SERVING: 347 CAL; 16G PROTEIN; 9G FAT; 52G CARB (5G SUGARS); 854MG SODIUM; 7G FIBER

Live Naturally is excited to partner with Bauman College, whose students created these recipes.

Bauman is committed to spreading wellness through the healing power of fresh, whole food. Their programs equip students with the tools necessary to support people—locally and globally—in achieving optimal health. Visit baumancollege.org.

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www.Jarrow.com *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

2017

FAST & EASY

eat

Winter Comfort These dinners will keep you warm and satisfied on chilly nights. Best of all, you can cook them up in 45 minutes or less. BY GENEVIEVE DOLL

Shepherd’s Pie with Cauliflower Crust A twist on a classic English dish, this recipe highlights cauliflower, high in vitamin C and antioxidants, in place of a traditional potato topping. Choose roasted garlic powder, if available, for added flavor complexity.

Serves 6

Give sea salt a try in any re cipe that requires salt.

With 80-plus minerals, it is less proc essed and more fla vorful than regular table salt.

Crust 1 medium head of cauliflower, cut into florets 1/3 cup Greek yogurt ¼ cup grated Parmesan 2 tablespoons olive oil 1 tablespoon minced chives, additional for garnish 1 teaspoon garlic powder 1 teaspoon salt

AARON COLUSSI, STYLE ERIC LESKOVAR

Filling 2 tablespoons olive oil 1 medium onion, small dice 3 medium carrots, small dice 3 stalks celery, small dice 1½ pounds ground beef 1 cup frozen peas 1½ teaspoons salt 1 teaspoon minced fresh thyme 1 teaspoon minced fresh rosemary 1 teaspoon paprika 1 teaspoon garlic powder Chopped fresh chives, for garnish

1. Preheat oven to 425°. Steam cauliflower 12–15 minutes, until fork tender.

2. Meanwhile, make filling by heating oil in a large sauté pan over medium-high heat. Add onion, carrots and celery, and cook 10 minutes, until vegetables soften.

3. Add ground beef, and cook about 7 minutes, until cooked through.

Drain off excess fat.

4. Stir in peas, salt, herbs and spices, and cook for a couple of minutes, until peas are warm.

5. To make cauliflower crust, blend all crust ingredients in a food processor until smooth and creamy.

6. To assemble, layer meat mixture in a 9x13 baking dish, followed by cauliflower mixture.

7. Bake 10 minutes, until heated through. Sprinkle with chives to garnish.

PER SERVING: 478 CAL; 35G PROTEIN; 26G FAT; 30G CARB (8G SUGARS); 1,173MG SODIUM; 12G FIBER

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Save your raps ge ve table sc and (kale stems!), to make em th e ez fre emade an easy hom ock. st e vegetabl

Tip To increase the heartiness of this soup, incorporate 1 pound of ground Italian sausage and reduce salt to 2 teaspoons.

Grounding and nourishing, this vegetarian soup is perfect for frosty winter nights. Lacinato kale, also known as dinosaur or Tuscan kale, is preferred for this recipe, but any variety will work.

Serves 8 1½ cups green lentils, soaked overnight 2 tablespoons olive oil 1 medium onion, medium dice 2 medium carrots, medium dice 2 stalks celery, medium dice 1 pound cremini mushrooms, stems removed and caps thinly sliced 1 teaspoon dried basil 1 teaspoon paprika ¼ teaspoon crushed red pepper flakes, optional 12 cups vegetable broth 1 bunch lacinato kale, stems removed and sliced into thin ribbons 2 tablespoons red wine vinegar 1 tablespoon + 2 teaspoons lemon juice Winter2017 2017/ /Optimum Live Naturally Wellness 40 40Winter

1 tablespoon tamari 1 tablespoon salt Grated Gruyère cheese, for garnish

1. Drain and rinse lentils.

2. Heat oil in a large saucepan over medium heat.

Add onion, carrots and celery with a pinch of salt, and sauté 7–10 minutes, until vegetables begin to soften.

3. Stir in mushrooms, basil, paprika and red pepper flakes; stir occasionally until mushrooms soften, about 5 minutes. Drizzle additional oil if needed to keep mushrooms from sticking.

4. Add lentils and broth. Cover and simmer 25–30 minutes, until lentils are cooked through.

5. Stir in kale and let wilt. Season with vinegar, lemon juice, tamari and salt.

6. Top with grated Gruyère and serve.

PER SERVING: 234 CAL; 14G PROTEIN; 6G FAT; 33G CARB (6G SUGARS); 1,927MG SODIUM; 13G FIBER

AARON COLUSSI, STYLE ERIC LESKOVAR (2)

Green Lentil Soup with Kale and Mushrooms

Roasted Sweet Potato & Pepper Skillet with Overeasy Egg A versatile skillet for brunch or dinner. For another version, omit bacon and add a 1/2 pound of shiitake mushrooms. Sauté mushrooms in 2 tablespoons coconut oil.

Serves 4 2 large sweet potatoes, medium dice 3 tablespoons coconut oil, melted 1 teaspoon cumin 1 teaspoon coriander 1 teaspoon onion powder 1 teaspoon sea salt ½ pound natural or vegetarian bacon*, roughly chopped 1 small onion, small dice 1 medium red bell pepper, medium dice 1 medium yellow bell pepper, medium dice 3 cups baby spinach Coconut oil for greasing pan 4 cage-free eggs

1. Preheat oven to 425°. On a large-rimmed baking sheet, coat sweet potatoes with coconut oil, spices and salt. Roast 40–45 minutes, until browned and crispy.

2. Meanwhile, in a sauté pan over medium heat, cook bacon until crispy, about 5 minutes. Drain all but 2 tablespoons of fat.

3. Add onions; sauté 3–4 minutes until translucent. Stir in peppers, and cook an additional 2–3 minutes, until softened.

Stir in spinach to wilt.

4. Heat a frying pan over medium heat, adding oil to coat pan. Fry four eggs overeasy, keeping yolk soft.

5. Stir roasted sweet potatoes into vegetables, and serve topped with a fried egg.

Tip *If using vegetarian bacon, sauté in an additional 2 tablespoons of coconut oil.

PER SERVING: 532 CAL; 16G PROTEIN; 41G FAT; 27G CARB (10G SUGARS); 1,175MG SODIUM; 5G FIBER

✳

Don’t have time to cook? Healthy Choice now offers an array of tasty, vegetarian Simply Café Steamers with organic ingredients. Flavors include Creamy Spinach and Tomato Linguini, Sweet & Spicy Asian-Style Noodle Bowl, Three Cheese Tortellini and Unwrapped Burrito Bowl.

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FAST & EASY

Spaghetti Squash & Meatballs with Pumpkin Seed Pesto Try spaghetti squash “noodles,” rich in vitamins and minerals, in place of regular pasta. Serve extra pesto over eggs, or whisk with olive oil and vinegar for an easy salad dressing. For the quickest version of this dish, use a store-bought pesto.

Serves 4

MEATBALLS 1 pound ground turkey thigh 1/3 cup finely minced onion 1 tablespoon lemon juice 1 teaspoon dried basil 1 teaspoon salt

For a delicious squash snack, roast ive oil, seeds with ol r curry powde lt. sa d an

Optimum Naturally Wellness 42 Winter 2017 / Live

PESTO 1 cup loosely packed fresh parsley ¾ cup loosely packed fresh basil ½ cup raw pumpkin seeds 3 tablespoons lemon juice 2 cloves garlic, roughly chopped ¾ teaspoon salt ¼ cup + 1 tablespoon olive oil

1. Preheat oven to 400°. Carefully slice squash lengthwise, and remove seeds with a spoon. Rub inside of squash with coconut oil and sprinkle with salt.

2. Place cut side down on a baking sheet lined with parchment paper.

Roast 30–40 minutes, until tender and easily pierced with a fork. Cool until squash can be comfortably handled.

3. While squash is roasting, combine meatball ingredients in a medium bowl.

4. Line a second baking sheet with parchment paper, and use a small cookie scoop or tablespoon to form mixture into small balls. Place 1 inch apart on baking sheet.

5. Place meatballs in oven, and cook about 15 minutes, until firm to touch and cooked through.

6. While meatballs are cooking, prepare pesto in a food processor.

Process parsley, basil, pumpkin seeds, lemon juice, garlic and salt, scraping down the bowl as needed.

Drizzle in oil, and process to a chunky, yet blended consistency.

7. Using a fork, scrape squash “noodles” from skin into a medium bowl, and stir in pesto. Top with mini meatballs.

PER SERVING: 449 CAL; 26G PROTEIN; 33G FAT; 16G CARB (2G SUGARS); 1,317MG SODIUM; 3G FIBER

AARON COLUSSI, STYLE ERIC LESKOVAR

SPAGHETTI SQUASH 1 medium spaghetti squash 1 teaspoon coconut oil Salt, to taste

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eat

HEALTHY KITCHEN

The Power of Plants If you are on a quest for a diet that is both sustainable and healthy, plant proteins are the answer. Vegetables aren’t just for side dishes— they pack a lot of protein in a small space, and are versatile enough for a main dish or even a dessert. BY KIMBERLY LORD STEWART TURN TO PAGE 46 FOR RECIPES

+

Buckwheat Bowls with Spinach and Balsamic Tahini Dressing

DID YOU KNOW... that some veggies have protein? Examples include spinach (6g/1 cup cooked), broccoli (5g/1 cup) and Russet potatoes (7g/1 large potato).

44 Winter 2017 / Live Naturally

AARON COLUSSI, STYLE ERIC LESKOVAR

Keep frozen edamame, pe as and lima bean s on hand for an ad d-in to salads. Th aw them by rinsin g with hot water .

+

Sprinkle equal amounts of plantbased chocolate protein powder and peanut butter powder on freshly popped popcorn.

Chocolate Protein Powder Pudding

Wildly Good Lentil-Stuffed Cabbage

Southwestern Black Bean and Quinoa Croquettes

+

Want more h n without muc ei ot pr t ou h itc Sw effort? to lentil regular pasta pasta—19g of ounce protein per 3serving.

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HEALTHY KITCHEN

Southwestern Black Bean and Quinoa Croquettes These croquettes get their crispy coating from hemp seeds. It’s OK to swap out black beans for white or kidney beans.

Makes 4 to 8 patties, depending on size 1 large russet potato, baked 1 cup cooked quinoa 1 (15-ounce) can black beans, drained 4 tablespoons vegetable oil, divided 1 small onion, finely diced ¼ cup roasted red pepper, finely diced 1 (4-ounce) can diced green chiles, drained 2 teaspoons paprika 2 teaspoons cumin 1 teaspoon dried oregano ½ teaspoon garlic powder 1 tablespoon chili powder 1/8 teaspoon cayenne 1½ cups panko breadcrumbs 2/3 cup hemp or sesame seeds ½ cup grated pepper jack cheese, or tofu Salt and pepper, to taste ¾ cup sour cream Juice of ½ lime 2 tablespoons cilantro, finely chopped

1. Scoop out potato from skin. Place in a large bowl with quinoa and beans.

2. Heat medium skillet; add 2 tablespoons oil and then onions. Sauté 10 minutes, until soft. Stir in pepper and chiles.

3. Mix spices and divide in half. Add half to cooked onions; sauté 3 minutes. Add onion-spice blend to bowl; stir. Mash ingredients until smoothly blended.

4. In a small bowl, combine breadcrumbs, seeds and remaining half of spices. Stir well. Spoon out ½ cup and add to potato/ bean mixture. Add cheese. Stir until mixed. Add salt and pepper to taste.

5. Place rest of crumbs on a plate. Pat out croquettes into small or large patties.

Dredge in the crumbs, and coat well.

6. Heat remaining oil in skillet over medium heat. Brown croquettes, about 3 minutes on each side.

7. Stir sour cream, lime juice and cilantro for sauce.

10 ounces baby spinach 1 cup kalamata olives, halved 1 cup cherry tomatoes, halved 1/3 English cucumber, cubed 1 cup edamame 1 bunch scallions, thinly sliced Shaved Parmesan

HEMP SEEDS contain 21 am ino acids and come from an industry hem p plant. Though they are from a plant in the same fa mily as a cann abis plant, the seed s do not cont pull the leaves ain tetrahydrocan nabinol (THC ), the away. When you compound in marijuana that results in a hi are left with a gh. Substitute sesame seed small ball of leaves, s, if you prefer. coarsely chop and

TAHINI BALSAMIC DRESSING ½ cup tahini ¾ cup water 1 tablespoon olive oil 3 tablespoons balsamic vinegar ½ teaspoon Worcestershire or soy sauce 1 clove garlic, chopped Salt and pepper, to taste

1. Bring water to a boil; add buckwheat.

Bring to a rolling boil. Cover, reduce heat to a simmer, and cook 12 minutes.

Remove from heat, and let stand covered 10 minutes.

2. Place dressing ingredients in food processor and blend, or whisk in a bowl.

3. Heat a large skillet to medium-high heat. Add oil and quickly cook broccolini until just tender, about 3–5 minutes.

Add spinach; toss well. Remove from heat, and sauté until spinach is just wilted. Add salt and pepper to taste.

4. Divide buckwheat in four bowls. Top with broccolini and spinach. Arrange olives, tomatoes, cucumbers and edamame on top. Garnish with scallions, shaved Parmesan and tahini dressing.

PER SERVING: 722 CAL; 28G PROTEIN; 34G FAT; 92G CARB (7G SUGARS); 688MG SODIUM; 21G FIBER

Wildly Good LentilStuffed Cabbage This family favorite goes vegetarian with a plant protein duo—lentils and barley.

Makes 6 servings

Buckwheat is actually a seed related to rhubarb and sorrel.

Makes 4 servings

1 large green cabbage 2 tablespoons olive oil 2 medium onions, chopped and divided 4 cloves garlic; minced, divided 2 tablespoons tomato paste 1 (28-ounce) can crushed tomatoes 1 (15-ounce) can tomato sauce 2 tablespoons red wine vinegar 1 tablespoon sugar 4 tablespoons parsley; chopped, divided Salt and pepper, to taste 2 cups cooked brown lentils 2 cups cooked wild rice 2 eggs, whisked 1 teaspoon dried thyme 1–2 cups chicken broth 2 cups prepared sauerkraut

4 cups water 2 cups buckwheat 1 tablespoon olive oil 1 bunch broccolini, chopped coarsely

1. Put whole cabbage in freezer before you go to bed. Remove in the morning, and let thaw. Core the cabbage, and carefully

PER SERVING: 283 CAL; 11G PROTEIN; 12G FAT; 35G CARB (2G SUGARS); 272MG SODIUM; 7G FIBER

Buckwheat Bowls with Spinach and Balsamic Tahini Dressing

46 Winter 2017 / Live Naturally

set aside.

2. Heat oven to 375°.

Prepare sauce by heating oil in a skillet and sautéing half the onions, about 10 minutes. Add garlic and cook until fragrant.

3. Add tomato paste, crushed tomatoes, tomato sauce, vinegar, sugar and half the parsley. Bring to a simmer. Taste, and season with salt and pepper.

4. Place lentils, wild rice, and reserved garlic, onion and parsley in a large bowl.

Stir until combined. Add whisked eggs and the thyme. Scoop in 1 cup of the prepared tomato sauce. Stir well.

5. Thicken tomato sauce with ½ cup chicken broth at a time. It should be slightly thicker than tomato juice.

6. Cover bottom of a 9x13 baking dish with chopped cabbage and sauerkraut. Place a few tablespoons of filling down spine of each cabbage leaf. Fold up the sides, then tightly roll. Place in pan, and repeat. If rolls exceed pan length, stack them across.

7. Cover cabbage rolls with the tomato sauce. Cover with foil, and bake 1 hour.

PER SERVING: 519 CAL; 29G PROTEIN; 8G FAT; 89G CARB (18G SUGARS); 775MG SODIUM; 32G FIBER

Chocolate Protein Powder Pudding This is a creamy Paleo and low-carb mousse. It’s sweet, so small servings!

Makes 6 servings 13.5 ounces coconut cream, refrigerated for eight hours (do not use coconut milk) 1.6 ounces individual chocolate protein powder shake mix (try Vega One) ½ teaspoon vanilla Coconut water

1. Spoon out coconut cream into a mixing bowl. Leave coconut water in the can (reserve in case mousse is too thick).

Whip a few minutes, until creamy.

2. Add protein powder and vanilla. Whip again, until well blended. If too thick, add a little coconut water. Spoon into serving bowls, or transfer to a bowl and refrigerate.

PER SERVING: 259 CAL; 7G PROTEIN; 11G FAT; 34G CARB (33G SUGARS); 132MG SODIUM; 0G FIBER

NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

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RaspbeRRy Lime s moothie 1 scoop Vega® Protein & Greens Vanilla Juice of ½ a lime ½ cup frozen raspberries 1 ripe banana 1 cup non-dairy beverage Blend, sip, enjoy!

Save $5 on Vega Protein & Greens–Look for the ad in the clip section. Available in select stores.

tea F

or beverage connoisseurs with discriminating palates, tea is fast becoming the new wine. So say health-conscious baby boomers, millennial foodies and professional “tea sommeliers” who have turned the age-old beverage—once viewed as a staid drink for rocking chairs or sick days—into a hot and growing trend.

Since 1990, U.S. sales of tea have risen sixfold, approaching $12 billion in 2015, according to the Tea Association of the U.S.A. Sales of green tea, linked to everything from heart health to cancer prevention to weight loss, have risen 200 percent in the past decade. And consumers have moved well beyond the standard Lipton tea bag, pushing sales of loose-leaf teas up 10 percent annually for several years, via a growing selection of specialty tea salons and online purveyors.

From New York to Los Angeles, tea sommeliers at high-end restaurants have taken a cue from their peers in the wine

Tea Facts ● Tea is the second-most widely consumed beverage in the world, after water.

TALK

world, offering tea tastings and advice on which tea to pair with which food.

Some chefs and bartenders have even begun to cook food and mix cocktails with tea leaves.

Meanwhile, researchers from Tufts to the University of California Davis continue to uncover medicinal properties hidden in the humble tea leaf.

“The health benefits of tea have driven the industry quite a bit. But tea is more than just medicine,” stresses Donna Fellman, director of the Colorado-based World Tea Academy, which offers courses on everything from the biochemistry of tea processing to “tea terroir” (its geographic origin and farming practices), which gives teas their distinct flavors. “For 5,000 years there has been an important relationship between tea and mankind,” says Fellman, “and that rich history and culture is all there in the cup when you drink it.”

● 85 percent of all tea consumed in the United States is black tea.

● A cup of black tea contains about 40 mg of caffeine, less than half that of coffee.

● 87 percent of millennials drink tea regularly.

Source: Tea Association of the U.S.A.

Infused with health benefits, culture and endless flavors, Camellia sinensis is enjoying a renaissance.

BY

SHUTTERSTOCK

LISA MARSHALL

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The beverage swept across China and on to Japan, where Buddhist monks adopted it as a key piece of meditation ceremonies. When England’s King Charles II married a Portuguese princess and tea aficionado in 1662, tea made its way to Britain, where wealthy men sipped in teahouses as their wives held tea parties at home. By the 1800s, afternoon tea—taken with a light snack to ward off fatigue— was a British institution. On Dec. 16, 1773, the Boston Tea Party forever etched tea into American history, too.

U.S. inventors developed both the tea bag and iced tea in

SHUTTERSTOCK (2)

As legend has it, tea was discovered in 2737 B.C. when the Chinese Emperor Shen-Nung was sitting next to his servant as he boiled hot water. Leaves from a nearby evergreen shrub, Camellia sinensis, flew into his pot. The Emperor drank it and liked it, and tea was born.

To this day, all tea—excluding “herbal tea”—still comes from this plant, with different processing methods determining whether it’s white, black, green, yellow, oolong or dark tea. (See ”The 6 Types of Tea.”)

STEEPED IN HISTORY

White The least-processed of all teas. Young buds and leaves are left to wither and dry, with little to no oxidation. Has delicate and subtle flavors, easily overshadowed by heavy food. Best sipped on its own.

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types of tea

A

ll tea (aside from herbal tea) comes from the evergreen shrub Camellia sinensis. But different processing methods yield six different basic types of tea (green, black, white, yellow, oolong and dark). Within those types, thousands of varieties can emerge, each with a distinct flavor based on the specific cultivar used and the “terroir” or soil, climate, altitude and region it was grown in, says Donna Fellman, director of the Colorado-based World Tea Academy. “A tea grown in China tastes like China,” she says. Although broad generalizations are tough to make, different tea types do share a few basic qualities. Here’s a look at how they’re made and what they go best with.

Green Leaves are withered and heated to prevent oxidation (the discoloration and chemical change that occurs when they’re exposed to oxygen). Tends to taste fresh and light, from grassy to lightly floral. Goes well with lighter dishes, like shrimp and fish.

Black Leaves are deliberately oxidized, changing their chemical structure, color and flavor. Has a strong, rich, full-bodied taste. Pairs well with chocolate and meat.

Yellow After it’s withered and heated, yellow tea is wrapped and allowed to swelter, producing partially oxidized leaves and a soft, mature flavor. As with green tea, yellow pairs well with lighter dishes.

Oolong The most processed of all teas, characterized by a rolling or bruising of the leaves to initiate widely varying degrees of partial oxidation. Known for its complexity, ranging from light and floral to darker and rich. Often served with Asian food.

Dark (Pu’er) Tea that is fermented at the end of the manufacturing process. Although rare in the United States, Pu’er tea is slowly gaining popularity. Pairs well alongside a chicken or stir-fry dish.

Made with herbs, rather than Camellia sinensis, herbal tea is in a category of its own, with distinct health profiles depending on the herbs used. Pairs nicely with dessert or as a digestif on its own.

Source: Donna Fellman, World Tea Academy

Try Matcha It’s a green tea beverage in which the tea leaves are ground up in a powder, suspended in liquid and consumed.

A replacement for morning coffee; add a squeeze of lemon.

TEA UV 1904. But for decades, Americans viewed it as a somewhat pedestrian drink. As Andrew Weil, M.D., director of the Arizona Center for Integrative Medicine, recently told The New York Times: “When I was growing up, tea was drunk by old people and sick people.”

Today, that’s changing, says Peter Goggi, president of the Tea Association of the U.S.A. “What you are seeing with tea now is the same thing that happened with wine in the ’70s and ’80s,” he says.

“People, particularly millennials, are paying attention to

Antioxidants in green tea may help protect your skin from sun damage, according to a study in the British Journal of Nutrition.

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brew

the geographic areas teas come from and the stories behind them. They delight in discovering new and differentiated flavors, ethnic or cultural offerings, and craft selections.”

Then, there are the health benefits. “Tea is a nutrient-dense, flavor-rich beverage that contains no calories and has been shown to have numerous distinct health benefits,” says Jeffrey Blumberg, Ph.D., a senior scientist with the Antioxidants Research Laboratory at Tufts University.

Blumberg explains that plant metabolites, called flavonoids, are abundant in tea leaves and jump-start the body’s own antioxidant system, helping cells defend themselves against damaging free radicals. One key flavonoid, epigallocatechin3-gallate (EGCG), has been shown in laboratory studies to protect cellular DNA from cancer-causing agents like cigarette smoke and UV radiation, slightly boost resting metabolic rate and improve blood vessel function.

Another compound, the amino acid L-theanine, has been shown in some animal studies to reduce cell death in areas of the brain involved in attention and complex problem solving. And numerous other compounds found in tea have been shown to strengthen immunity and quell inflammation.

What do human studies show? Blumberg says

HEART HEALTH, BRAIN HEALTH AND BEYOND

52 Winter 2017 / Live Naturally

THE MOST HEALTHFUL CUP OF TEA

1

GO WITH HOT TEA, not iced tea, which tends to be brewed weak and diluted with ice. Hot tea contains up to four times the healthful phytochemicals.

2

STEEP FOR AT LEAST THREE MINUTES. The longer tea is steeped, the more phytochemicals are released.

3

SQUEEZE SOME LEMON IN. Lemon slows the degradation of tea’s flavonoids and may help the body absorb them better.

4

GO CAFFEINATED. Decaffeinating tea reduces levels of nutritious compounds called catechins.

5

SKIP THE MILK. Some research suggests that casein in milk may bind to flavonoids in tea, reducing their effect.

Source: Jeffrey Blumberg, Ph.D., Tufts University

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HOW TO

by far the best evidence for tea’s healing properties comes from cardiovascular health studies.

“The evidence is very strong,” he says. “If you drink tea for long enough and you drink it in the right ways, you will reduce your risk for heart disease.”

One epidemiological study of 4,807 Dutch subjects found that those who drank three or more cups of tea per day were 43 percent less likely to have a heart attack and 70 percent less likely to die of one. Another paper, published in 2013 in the Annals of Epidemiology, followed 74,000 people for a decade and found that those who drank four or more cups of tea daily had a 21 percent lower risk of stroke than non– tea drinkers.

Blumberg notes that there is clearly a “dose response” with tea. The more you drink, the more you fend off health risks. “If you are not a tea drinker, start drinking tea. If you drink one cup of tea per day, start drinking two,” he advises. Because tea is, essentially, a “negativecalorie drink” (boosting calorie burning ever so slightly when you drink it), it could play a “real, but very small” role in aiding weight loss, he adds.

Animal and laboratory studies are promising, and it’s “biologically plausible” that tea consumption could reduce risk of cancer and fend off cognitive decline in humans, Blumberg says. But at this point, the research is young and mixed. One University of North Carolina study found that consumption of 2.5 cups or more of tea per day was linked with a 60 percent lower risk of rectal cancer. Other small clinical trials suggest that the caffeine and L-theanine in tea may boost mental clarity.

Although most research has been done on green tea and to a lesser degree black tea, according to Blumberg, other types of tea (oolong, white, yellow, dark) deliver similar health benefits in varying degrees.

Long-term health impacts aside, Fellman says that just taking time out of a busy day to enjoy a cup of tea from a favorite mug in a quiet spot can reap immediate benefits.

“There’s something about tea that touches people and speaks to them in a way that is at once satisfying and nourishing, calming and enlivening. It evokes a sense of ceremony and ritual for people that they can incorporate into their daily lives.” ❖

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family Healthy Habits for Kids How to inspire your young ones to eat better— and actually enjoy it. BY REBECCA HEATON

D

o your kids stick their tongues out at the sight of veggies? Do they fuss and frown when you put a healthy meal in front of them? It’s not easy being a parent sometimes, particularly when it comes to teaching your kids healthy habits and good nutrition.

To help you navigate the getting-your-kids-to-eat-well maze and connect with your kids in a way they understand and appreciate, we gathered tips from several experts and parents on ways to make eating healthy fun.

“Good nutrition plays a vital role in spiritual, physical and mental health,” says Melissa Halas-Liang, R.D.N., founder of SuperKids Nutrition.

✳

Positive Speak

Talk positively with your kids about food and food exploration. For example, if you don’t like olives, don’t assume your child won’t like them. Be willing to try new foods with your children.

Revisit those foods you disliked as a kid, and try them as an adult. Brussels sprouts are a great example; we know so many better ways to cook them now, versus boiling them to a mush. —Melissa Halas-Liang, R.D.N.,

founder of SuperKids Nutrition

SHOPPING IS FUN Take your kids grocery shopping. When you’re in the produce section, ask them if there is something they’d like to try, and then talk about ways to prepare it. By injecting your kids into the shopping process, it helps them feel more a part of decisionmaking for food and meals.

—Chef Ann Cooper

EAT TOGETHER Make family meals a central part of your daily life. Every family has a busy schedule with sports and after-school activities, so slow down, sit down and eat dinner together as often as possible. Turn off the TV and other devices—get away from the blue screen—and enjoy a nice conversation. —Chef Ann Cooper, founder of the Chef Ann Foundation and partner of Lunch Lessons, LLC

Meal Prep

Get your kids involved in preparing meals. Ask them, “What shall we make tonight?” My kids and I love to do salads together. My son will help chop. My daughter, who is younger, will wash all of the veggies. Creating a meal together makes the process more fun, and it’s even more fun when we all sit down and eat the final dish together.

—Stephanie Harrington, mother of two

HIDE IT IN A SOUP Another way to get kids to eat more veggies is to make an easy soup. Put a few cups of broth in a pot, and top with an array of veggies. Cook until soft; then puree with an immersion blender. You can add some whole milk at the end. This makes the vegetables creamy and delicious. My daughter, who dislikes spinach, will often eat this soup for breakfast. And she’s excited to know a bowl counts as a vegetable serving! —Melissa Halas-Liang

54 Winter 2017 / Live Naturally

PUT A FACE ON IT Make food more whimsical and fun to eat. Put fruit chunks or cooked veggies on a skewer. Make bagels with faces: cukes for eyes, a sliced red pepper for a mouth, maybe some sprouts for hair.

—Stephanie Harrington

Food ‘Disguises’

Be aware that kids may be more willing to try foods served at different temperatures, in different textures, shapes and sizes, and in unique food combinations. I make zucchini “coins” with my kids: We cut them in circles, roll in egg and whole-grain breadcrumbs, top with cheese and broil. My daughter brought over a friend who says she never eats veggies at home, and she loved the coins. My daughter also likes zucchini cut in strips for dipping in hummus. —Melissa Halas-Liang

EASY SNACKS When you’re cooking dinner and your kids are clamoring that they’re hungry, tell them they can have a snack. Put out red pepper slices, or quickly heat up some frozen edamame in the microwave. This is one of the best ways to get kids to eat veggies. You say, “I’m cooking dinner, this is all I have. No discussion.” —Melissa Halas-Liang

Go-To Meals

Build a repertoire of simple, go-to meals that take 30 minutes or less, and incorporate ingredients and flavors familiar to your kids. My go-to meal is a sheet-pan dinner. An absolute favorite is tossing some beans, corn kernels and chopped tomatoes in olive oil, spreading them on a baking sheet, laying a few fillets of salmon on top, and roasting.

—Stephanie

Harrington

NO ‘JUST KID’ MEALS

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The Look

The visual feel of food really does make a difference. When I go into schools, I bring an apple spiralizer.

When I spiralize an apple and show how it spreads out like an accordion, kids run toward it and want to try. I can’t keep up with the demand! I’ll also cut up a lesser-known vegetable, jicama, into little rectangles, pour a little bit of orange juice over, sprinkle some cilantro and put in a bowl.

It’s cute and easy, and kids really enjoy it as a finger food. —Melissa

Halas-Liang

Making separate meals that are “kid” meals doesn’t make sense.

Just serve them smaller portions of whatever you’re preparing. I focus on meals with good protein and veggies, and grains that my kids will like. Sometimes it’s trial and error. And when you’re eating out, try to avoid the kids’ menu.

Most often the choices are very carbohydrate heavy with not enough protein. Instead, order your kids smaller portions of healthier options from the main menu. —Stephanie Harrington

JUNK FOOD Don’t deny your kids “unhealthy” foods. I grew up with a mom who was vegan—I remember a lot of wheat germ and tofu. And I was so envious of kids who ate junk food. So I try not to make it so strict for my kids. I’ll tell them, “You can try that,” but not always. I try to find a nice balance. I’ll sometimes put a homemade cupcake in their lunch, for example. And we always have ice cream in our freezer. There are a lot worse foods out there. —Stephanie Harrington

Fill in Nutritional Gaps It’s hard to get your kids to eat well every day, so consider filling in the nutritional “gaps” with a multivitamin. One of our favorites is Ester-C Kidstiks, powder stick packets that you simply dissolve in a glass of water. Each packet contains 250 mg of vitamin C for immune health, plus essential vitamins like B6 and B12 to support energy metabolism, and calcium and magnesium for strong teeth and bones. Comes in two kid-friendly natural flavors: Groovy Grape and Tropical Punch. Learn more at americanhealthus.com. livenaturallymagazine.com

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body Winter Skin Solutions Keep your face soft and glowing during the colder months. Here’s how. BY KATHRYN LEAVITT

B

SHUTTERSTOCK

eauty may be only skin-deep, as the old saying goes, but when it comes to the face, it seems to be another story. “There’s a tremendous emotional and psychological drive that people have to look good,” says Illinoisbased dermatologist and internist Robert Polisky, M.D. Facial appearance is linked with overall health, and research has found that changes in the skin on your face due to aging (such as wrinkling) affect self-esteem and well-being. More shocking, your perceived age—how old your face looks—can actually predict life expectancy.

Does this mean you need a bag full of products for your face? Not necessarily, says Polisky, a proponent of natural skin-care treatments. “Simple regimens trump something highly complex.” But, experts agree, you do need to support your face. As you age, your collagen production slows down and there’s increased free-radical attack from UV radiation, pollution and stress—creating a cumulative skin-damaging effect. “The body has a wonderful ability to fight free radicals, but as we age we lose a bit of that ability and have to help it,” says Diane Madfes, M.D., a New York City–based dermatologist and assistant professor at Mt. Sinai Medical Center.

Many people think that if they’ve experienced damage to the skin on their face in the past that it’s too late to improve it, says Madfes. The skin is actually an active mechanism that’s able to repair itself. “It regenerates every single day, so the idea is to provide optimum regenerative processes,” she says.

body

WINTER SKIN CARE

Beauty from the Inside Out

Wash and Moisturize Next, create a face-care routine tailored to your needs. Wash your face every morning and evening; in addition to removing dirt and makeup, washing removes the day’s exposure to pollution.

Use any gentle, soap-free cleanser with lukewarm water (hot water can be too drying), and don’t scrub. Too much abrasiveness is a common mistake, says Madfes; it can strip away oils that maintain your skin’s natural moisture.

Follow washing with a moisturizer. Your skin loses moisture

Pucker Up Considered a sexual organ, the lips are

attractive to potential mates, and humans have drawn attention to them with lipstick and glosses for thousands of years, says Sheril Kirshenbaum, author of The Science of Kissing: What Our Lips Are Telling Us (Grand Central, 2011). The most important step to maintain your lips in winter is sun protection, says Lisa Donofrio, M.D., fellow of the American Academy of Dermatology. Secondary is to keep lips moist. Chapping occurs because of moisture loss from a faulty barrier in the lips and too much lip licking, both of which are exacerbated by dry winter air, says Donofrio. Look for products with SPF, plus waxes and oils to seal in moisture.

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Step one is to focus on a healthy body. You need to eat a well-balanced diet and not too much excess, says Madfes, noting that nutrients directly feed collagen. There’s only so much you can put on the surface of your face; you need to nourish it from the inside with omega-3s, antioxidants and less sugar, she says.

Research published in The American Journal of Clinical Nutrition shows that a diet higher in carbohydrates and fat is associated with more face wrinkling and atrophy. Yet a diet rich in vitamin C and linoleic acid correlates with fewer wrinkles and less dryness.

Other studies have found that everything from fruits, vegetables and olive oil to vitamins E and C, carotenoids, and polyunsaturated fatty acids protect against sun damage.

You also need to exercise, adds Madfes, because it increases blood flow to the skin. And don’t forget to breathe. “I’ve seen stressed-out adults with really persistent acne,” says Polisky.

with each decade, causing your moisturizing needs to change. When you’re in your 20s, use a light moisturizer, preferably in a sunblock-combination product, each morning. In your 30s, apply a light moisturizer in the evening as well (night is when the skin regenerates).

In your 40s and beyond, your skin’s lipid production decreases, causing more dryness and wrinkles, so it can benefit from a product with linoleic acid, shea butter, lipids or ceramides. Heavier products can also help in the winter, when dry heat causes skin to lose more moisture, says Madfes.

When choosing skin-care products, look for oils—shea butter or lanolin (called occlusion ingredients)—to prevent moisture loss, and combine with glycerin or hyaluronic acid (called humectants) to retain it. Along with reducing wrinkles and making skin more supple, moisture also maintains the epidermal barrier of the skin, keeping pollutants—and potential damage—out.

Products to Try ACURE DAY CREAM Best suited for normal to dry skin, this daily moisturizer contains gotu kola stem cells from plants to help with cellular regeneration, and chlorella, an algae rich in amino acids and antioxidants to protect skin.

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Enjoy the Sun—with Protection Last but not least is the sun, which is believed to be the face’s number-one enemy, according to dermatologists, causing wrinkling and cancer. As much as you may be cold and want to feel the sun on your face, in winter the sun is actually closer to Earth, so you are getting more sun than you think, says Madfes. In winter, face lotion with an SPF of 15 is enough (added antioxidants such as vitamin C can also help), but be sure to apply it in the morning, daily, without exception. Remember: Studies show that sun exposure can account for up to 80 percent of the face’s visible signs of aging. ❖

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NO PURCHASE OR PAYMENT NECESSARY. The Sweepstakes begins at 12:00 A.M. MST on January 9, 2017 and ends at 11:59 P.M. MST on April 15, 2017. A random drawing for five (5) potential winners will take place on April 17, 2017. The Prize Winners will be notified by email on or about April 18, 2017. Must be 18 years of age or older and a legal resident of the USA to participate. All federal, state and local laws and regulations apply. For a final list of Winners and complete Official Rules, please visit livenaturallymagazine.com.

boost Lavender Bust stress and other vexing conditions with this lovely scented herb.

BY KELLEE KATAGI

What is it?

Lavender (lavandula angustifolia)— an aromatic herb native to lands around the Mediterranean—has been used for thousands of years as a cleansing and soothing agent (its name is derived from the Latin word lavare, which means “to wash”). It’s a common ingredient in soaps and beauty products, as well as a popular essential oil and cooking ingredient.

Use it for calming anxiety, improving sleep, reversing hair loss, healing wounds, managing fungal infections, reducing pain after surgery

The science

QUANTHEM/SHUTTERSTOCK

SCARED OF ?

THE DENTIST

show Multiple studies a that exposure to lieve re n ca t en sc lavender s nt tie anxiety in pa awaiting dental procedures.

Numerous studies indicate lavender can relieve anxiety and improve sleep, even for people with some anxiety disorders. An in vitro study in the Journal of Medical Microbiology suggests that lavender has powerful antifungal properties, while research published in 2013 in Evidence-Based Complementary and Alternative Medicine showed that lavender oil accelerated wound healing, at least in rats.

How to take it Lavender can be taken in capsule form. Also, as an essential oil it can be used in an inhalation preparation or applied topically. Do not take the oil orally, and be sure to consult both your physician and the label directions before use.

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SUPPLEMENTAL HEALTH CARE

D toxicity is rare—the safe upper limit established by the National Academy of Sciences is 4,000 IU per day.

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Calcium

Nourish your body from head to toe with these key nutrients that support longevity and healthy aging. BY KAREN MORSE, MPH

T

he relationship between nutrition and health is complicated. Even if you eat a nutritious diet, it can be difficult to consume enough different foods to check every nutritional box. Thus we offer suggestions on the top supplements to help your body get the nutrition it needs.

Vitamin D Experts agree that vitamin D deficiency is widespread. In fact, researchers are exploring this deficiency and its connection to several diseases, including certain types of cancer, bone disorders and autoimmune conditions, such as multiple sclerosis and rheumatoid arthritis.

While soaking up the sun’s rays was 62 Winter 2017 / Live Naturally

once the way we got our vitamin D fix, sobering statistics about skin cancer made diet and supplementation a smarter, safer way to partake of this essential vitamin.

Although vitamin D can be obtained from some foods, such as dairy, fish and mushrooms, studies show that diet alone isn’t enough to keep blood levels of D between 40–60 ng/ml. This guideline is recommended by national and international scientists with GrassrootsHealth, a nonprofit public-health organization dedicated to vitamin D research.

Choose a supplement that supplies 2,000 IU of vitamin D3 a day. If you are taking a multivitamin, check the label— most contain vitamin D as well. Vitamin

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Vitamin B12 Although most people are able to get the recommended doses of essential B vitamins from their diet, some of these vitamins, like B12, may be lacking because of dietary restrictions.

Vitamin B12 (also called cobalamin) is necessary for a healthy nervous system, DNA and RNA synthesis, as well as a strong immune system and healthy brain.

It’s found only in animal-based foods, including sardines, lamb and beef, as well as raw cheese and cottage cheese, so those who eat vegan or vegetarian diets may want to supplement.

SHUTTERSTOCK

5 Supplements for Total-Body Health

Important for bone health, calcium is also essential for healthy heart, muscle and nerve function. The body needs vitamin D to absorb calcium, too, so you’ll often see these two nutrients supplemented together.

Health experts advise getting as much of the recommended 1,000 milligrams per day of calcium from diet as possible and supplementing the rest.

For those who avoid dairy, leafy greens such as kale are good options. Most milk substitutes, such as almond and soy, are fortified with calcium, too.

Women over age 50 and patients with osteoporosis have slightly greater calcium requirements, and should consult with a family doctor or nutritionist to determine the right supplement dose.

Some prescription drugs may also impact vitamin B12 levels. People with type 2 diabetes using metformin, or anyone taking drugs known as protonpump inhibitors for digestive issues such as GERD or acid reflux, may want to be tested for B12 deficiency.

The Recommended Dietary Allowance (RDA) of vitamin B12 for adults is 2.4 micrograms per day.

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Omega-3s Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are longchain omega-3 fatty acids found in fatty fish such as salmon, sardines and trout.

Primarily known for their heart-health benefits, omega-3s also benefit brain and eye health, and may reduce symptoms of depression, studies show.

People who are generally considered

healthy and consume the recommended two 3.5-ounce servings of omega-3-rich fish per week may not need to supplement. However, vegans, patients with heart disease and those who don’t eat fish may benefit from supplementation.

Although there is no RDA for omega-3 fatty acids, the general recommendation from experts to achieve heart-health benefits is 500 mg per day. For those with cardiovascular disease, the American Heart Association recommends 1,000 mg per day. There is no RDA for brain and eye health, but studies suggest taking 1,000 mg per day and making sure the supplement contains both DHA and EPA. TRY

Anti-Aging There’s no magic pill to keep us looking and feeling young, but years of research have shown that good nutrition and healthy lifestyle choices, including moderate exercise, keeping stress under control and getting a good night’s sleep, can reduce the risk of chronic diseases associated with aging.

Supplements with plant-based nutrients known as phytonutrients have antioxidant benefits that protect our bodies from free-radical damage that contributes to aging. A good anti-aging supplement contains a variety of nutrients benefiting the skin, heart and more.

Look for one that contains vitamin C, a powerful antioxidant known for fighting damage from environmental toxins.

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Vega Consumer and Retailer: LIMIT ONE (1) COUPON PER PURCHASE OF SPECIFIED PRODUCT AND QUANTITY STATED. NOT TO BE COMBINED WITH ANY OTHER COUPON(S). LIMIT OF TWO (2) IDENTICAL COUPONS IN SAME SHOPPING TRIP. Void if expired, reproduced, altered, copied, sold, purchased, transferred, or exchanged to any person, firm, or group prior to store redemption, or where prohibited or restricted by law. Any other use constitutes fraud. Consumer: You pay any sales tax.

Retailer: WhiteWave Foods will reimburse you for the face value of this coupon plus 8¢ handling if submitted in accordance with WhiteWave Foods Coupon Redemption Policy (available upon request). Mail coupons to: Inmar Dept #25293, WhiteWave Foods, 1 Fawcett Drive, Del Rio, TX 78840. Cash value 1/100¢. No cash back if coupon value exceeds selling price. Valid at Kroger stores where Vega is sold.

on any one (1) 1 L or 16.9 fl oz ZICO® Coconut Water

2017

Consumer: Only one coupon per purchase. Limit of 4 like coupons in the same shopping trip, per day. You pay sales tax and/or deposit charge. Coupon may not be assigned, transferred, purchased, sold or reproduced.

Any other use constitutes fraud. Cash Value 1/100 of 1¢.

Retailer: We will reimburse you for the face value of this coupon, plus 8¢ handling allowance, if you and the consumer have complied with our Coupon Redemption Policy available at the redemption address. Mail coupons to: CMS Dept. 49000, One Fawcett Drive, Del Rio, TX. 78840.

Not redeemable in liquor or tobacco retail outlets.

try An Unlikely Combination Avocado and chocolate become best friends to create a rich, moist cake that even your kids will clamor for.

Whether you’re living la vida Paleo or simply trying to reduce your intake of white flour and sugar, this gluten-free dark-chocolate cake is simply sublime. Even the most serious chocolate lover will approve this not-too-sweet cake that provides almost half your daily vitamin E (40 percent) and 33 percent of your daily fiber.

Healthy and delicious. Mmm.

Paleo Chocolate Avocado Cake 8 servings

✳

Top with a dollop of coconut whipped cream (if you like).

Recipe provided by the California Avocado Commission, californiaavocado.com

64 Winter 2017 / Live Naturally

1. Preheat oven to 325°. Grease a loaf pan, and line with parchment paper.

2. In a small bowl, pour boiling water and vanilla extract onto cocoa powder and whisk to combine; it should be like a slightly runny paste.

3. In a large bowl, sift almond flour, baking soda and salt.

4. Add honey, coconut sugar and avocados to the bowl of a food processor. Process until avocado mixture is smooth and pale green.

5. Add chocolate mixture to the food processor, and blend until well combined.

6. Whisk eggs, and add them to the food processor; pulse 3–5 times to incorporate into the mixture.

7. Gently fold chocolate-avocado mixture into the dry ingredients, adding chocolate chips if you’re using them.

8. Pour batter into your prepared loaf pan and bake 50 minutes, or until a knife comes out clean. The cake will be a bit jiggly. Cool the cake for at least 20 minutes before removing from the pan.

PER SERVING: 450 CAL; 12G PROTEIN; 26G FAT; 49G CARB (36G SUGARS); 140MG SODIUM; 8G FIBER

AARON COLUSSI, STYLE ERIC LESKOVAR

2/3 cup cocoa powder ½ cup boiling water 1 tablespoon vanilla extract 2 cups finely ground almond flour ½ teaspoon baking soda ¼ teaspoon salt ½ cup dark honey ½ cup coconut palm sugar 2 ripe, medium avocados; peeled, seeded and mashed 4 large eggs ½ cup chocolate chips (optional)

the smoother cousin of yogurt You’re just a sip away from starting your day off right with probiotic, protein rich Lifeway Lowfat Kefir.

12 LIVE & ACTIVE CULTURES ALL NATURAL 99% LACTOSE-FREE

GLUTEN-FREE DigiCode™ Data File ACCOUNT : 87272 MANDL ORDERED BY : LIZZIE LABUD P.O. NUMBER : LWF92059 INVOICE NO. : 1495334 ( EPS via EMAIL ) MFR COUPON

NOTICE: This DigiCode™ file is EXPIRES 4/30/17 by the purchaser.

Use of this file or distortion is prohibited. See b

save $1.00 on any ONE (1) 32oz. bottle Lifeway® Lowfat Kefir

Over 100 varieties of kefir.

Find your flavor at LifewayKefir.com

Encode: 8110100170770920593100110000 SYMBOL HEIGHT 0.8576 NBAR 0.0104 BWA -0.0010 LWF92059 $1.00 off 1 Any Lifeway Kefir Product

CONSUMER: Redeem only by purchasing the brand and size(s) indicated. May not be reproduced. Void if transferred to any person, firm, or group prior to store redemption. Any other use constitutes fraud. Consumer pays sales tax. Discount may not be combined with any other offer. No cashback. RETAILER: Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request). Consumer must pay any sales tax. Send all redeemed coupons to Lifeway Foods, Mandlik & Rhodes, PO Box 490, Dept # 1381, Tecate, CA 91980. Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted. Void if copied, reproduced, altered, transferred, sold or exchanged. Cash value: 1/100¢. LIMIT ONE COUPON PER PURCHASE. ©2016 Lifeway Foods, All Rights Reserved.

0017077-092059

nature has good taste 100% coconut water no sugar added†

Product selection varies by store.

Not a reduced calorie food. See nutrition facts for sugar and calorie content. ©2016 ZICO Beverages LLC. All Rights Reserved.

†

save $1

.00

on any one (1) 1 L or 16.9 fl oz ZICO® Coconut Water

MANUFACTURER'S COUPON OFFER VALID 1/1/2017-4/30/2017 Consumer: Only one coupon per purchase. Limit of 4 like coupons in the same shopping trip, per day. You pay sales tax and/or deposit charge. Coupon may not be assigned, transferred, purchased, sold or reproduced. Any other use constitutes fraud. Cash Value 1/100 of 1¢.

Retailer: We will reimburse you for the face value of this coupon, plus 8¢ handling allowance, if you and the consumer have complied with our Coupon Redemption Policy available at the redemption address. Mail coupons to: CMS Dept. 49000, One Fawcett Drive, Del Rio, TX. 78840.

Not redeemable in liquor or tobacco retail outlets.