Live Naturally Fred Meyer Summer 2018 by Alive Publishing Group

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NOT YOUR EVERYDAY BACKYARD FARE

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4 Natural Supplements for Healthy Aging PG. 45

YOU’LL NEVER BELIEVE THIS BURGER IS MEATLESS. RECIPE ON PG. 48

PG. 36

IT’S THE PERFECT TIME FOR PEACHES PG. 26

SUPER EASY SUMMER SALADS PG. 31

TALKING BABY FOOD WITH JENNIFER GARNER PG. 10 COMPLIMENTS OF

SUMMER 2018

NEW

TRY NOWIT

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FIND IN US YOGTHE AISLURT E!

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Mindfully Made with Probiotics

FROM THE EDITOR

Make the Most of Summer

SHUTTERSTOCK

’ve always liked to set goals. They give me a purpose and keep me motivated. Most recently, I set a goal with two girlfriends to complete a century ride—100 miles on a bike. We participated in an organized event in Santa Fe, N.M., so there was support along the way, including food stops and sag wagons (in case you needed mechanical or other help). My friends and I put in a lot of training before the event, which helped greatly. After it was over, and we were celebrating with margaritas and New Mexican food, we all agreed that although we were excited and satisfied to have achieved our goal, it was the journey—the training and the camaraderie— that was the most enjoyable. Research shows that goal setting is really, really good for you. “Goals boost productivity and increase likelihood of success,” says Dr. James Rouse, a naturopathic doctor and personal coach. “They also help to improve optimism, focus, resilience and persistence. And studies show goals can improve our health and well-being, too.” While the start of the New Year is the most common time to set goals, the summer season is a good halfway point to reassess those resolutions— and maybe set some new ones. Have you been wanting to eat healthier? The bounty of fresh fruits and veggies in summer is a great catalyst. Start with our array of easy, nutrition-packed summer salad recipes, including Wild Rice and Summer Fruit and Mediterranean Spiralized Squash salads, using seasonal ingredients (pages 31-34). Speaking of seasonal, what’s more fresh and flavorful than juicy summer peaches? Use them in a colorful Southwestern Grilled Peach Salsa or a Peach Habanero Barbecue Sauce on Tempeh Ribs. You’ll be a hit at your next picnic with Peach Sushi Rolls (pages 26-28). And, of course, what is summer without grilling? We’ve come up with some delicious and nontraditional ideas, such as Red Curry Grilled Trout, Greek Chicken Meatballs, and Grilled Strawberries and Rhubarb Compote (pages 36-39).

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One of my favorite recipes in this issue is our nontraditional burger, made with caramelized onions, black beans, portobello mushrooms, and seeds and spices (page 48). Who says you need meat to make a good burger? So why not set a goal over these next few months to expand your eating repertoire and incorporate at least three different, fresh summer fruits or veggies in your diet each day? One of my favorite ways to accomplish this: Combine some fruit (a banana, berries, a peach or nectarine) and veggies (greens like kale or romaine lettuce), an herb (I like cilantro), plus a pinch of seeds (try chia or flax) in a delicious smoothie. It’s a yummy way to get your goal on!

Rebecca Heaton, Editor editor@livenaturallymagazine.com

LIVENATURALLYMAGAZINE.COM

CONTENTS SUMMER 2018

40 feature

Getting older is more than just worrying about money and wrinkles. As you age, you want to invest in health habits to live a long life. B Y N A N C Y C O U LT E R - PA R K E R

recipe index Arugula and Roasted Carrots with Creamy Cilantro-Lemon Dressing 32

14 departments BEGIN 5

Making Food Make Sense PLUS Talking with Jennifer Garner, empowering kids to eat well, living sustainably and why you should drink tart cherry juice.

KITCHEN 14 Nut Butters and Baby Food PLUS New cookbooks, cool kitchen gadgets, all about bananas and foods for your moods.

SUMMER 2018 | LIVE NATURALLY

EAT 26 Dish It Up Summer is ripe for sweet, juicy peaches. Try them in our flurry of flavorful recipes, courtesy of the budding chefs at Johnson & Wales University. 31 Fast & Flavorful The fresh bounty of vegetables and fruit this season make for the best ingredients in hearty, nourishing and detoxifying salads of all types.

BOOST 45 Forever Young Anti-aging supplements to help you tap in to the fountain of youth. BY KAREN MORSE

TRY 48 Caramelized Onion and Portobello Mushroom Burgers Who needs meat when you have hearty â&#x20AC;&#x2122;shrooms and beans in a burger? BY DINA DELEASA-GONSAR

B Y K I M B E R LY L O R D S T E WA R T

Black Bean, Bell Pepper and Mango Salad with Chipotle-Lime Dressing 34 Caramelized Onion and Portobello Mushroom Burgers 48 Fire-Roasted Fennel, Radishes and Potatoes 37 Greek Chicken Meatballs with Eggplant and Zucchini in a Pita 38 Grilled Peach Salad 28 Grilled Strawberries and Rhubarb Compote 39 Mediterranean Spiralized Squash Salad 33

BY GENEVIEVE DOLL

36 Healthy Kitchen Who wants to cook inside when you can grill? Fire up your grill for an array of creative, tasty recipes with meat, veggies and fruit.

Banana Tea 16

COVER PHOTOGRAPHY: AARON COLUSSI FOOD STYLING: ERIC LESKOVAR PROP STYLIST: NICOLE DOMINIC

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

Peach Sushi Rolls 28 Red Curry Grilled Trout 36 Southwestern Grilled Peach Salsa 28 Tempeh Ribs with Peach Habanero Barbecue Sauce 28 Wild Rice and Summer Fruit Salad 31

SHUTTERSTOCK (2); RIGHT: AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

HEALTHY AGING

YOU COULD

FOR THE

LLY I Y A I D A S D U S PPLLU

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Buy ONE or MORE qualifying Horizon ® Organic 8 oz. milk boxes ** Snap a picture of your receipt Upload your receipt photo at Horizon.com/DisneyPixarIncredibles

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Part of the Live Naturally family of Kroger magazines SUMMER 2018

livenaturallymagazine.com V.P./GROUP PUBLISHER Deborah Juris EDITOR Rebecca Heaton ART DIRECTOR Lindsay Burke DESIGNER/DIGITAL Shannon Moore ASSISTANT EDITOR Kellee Katagi DIGITAL EDITOR Jennifer Davis-Flynn DIGITAL PRODUCTION ASSISTANT Ashley McLeod COPY EDITOR Julie Van Keuren MARKETING OPERATIONS MANAGER Susan Humphrey

Save your favorite recipes to your own personal Recipe Box order them online, anytime, with one simple click. and It’s easy. See a recipe you like? Click the “Buy Ingredients” button at the top of the recipe. Add as many recipes as you’d like. Manage your shopping list to add or remove items, check prices and even swap brands. We Make When you’re ready to order, click the “Add to Healthy Fred Meyer ClickList” button at the bottom and we’ll send your shopping list straight to your local store. Easy!

CONTRIBUTING WRITERS Nancy Coulter-Parker, Dina Deleasa-Gonsar, Genevieve Doll, Kellee Katagi, Karen Morse, Kimberly Lord Stewart CONTRIBUTING ARTIST AND STYLISTS Aaron Colussi, Eric Leskovar, Nicole Dominic ADVERTISING SALES Deborah Juris, Tracy McIlroy PUBLISHED BY

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PRESIDENT Brendan Harrington BROUGHT TO YOU BY YOUTUBE STARS

BEGIN the unique design of the body God created, you have a blueprint to determine what you’re supposed to be eating.

You support following a plant-based diet. Why?

Food Fads:

FACTS & FICTION In his new book, Dr. David Friedman gives a common sense meets common science approach on how to eat right. B Y R E B E C C A H E AT O N

s Lifetime television’s morning-show health expert and a syndicated radio host, Dr. David Friedman interviews experts about the latest health and diet information. But over the years, their opinions have often been contradictory. In Food Sanity: How to Eat in a World of Fads and Fictions (Turner, 2018), Friedman uses a unique approach to answer the burning question: “What the heck are we supposed to eat?!”

COURTESY OF DAVID FRIEDMAN

What inspired you to write this book? I wrote Food Sanity after 18 years of frustration I endured as a syndicated TV and radio health expert. I’ve interviewed hundreds of scientists, doctors and authors, with the goal of sharing information that would help my audience reach their optimal health. Unfortunately, that’s not what

happened. Instead, every guest would contradict the previous expert, leaving everyone—including me— more confused. While most health experts have differences of opinion, there is one thing they all agree on: Food has the power to heal the body or make it sick. The key is figuring out what should be at the end of our fork.

DR. FRIEDMAN HOSTS THE SYNDICATED PROGRAM “TO YOUR GOOD HEALTH RADIO.” FOR MORE INFO, GO TO DRDAVIDFRIEDMAN.COM.

Please explain the “DIG” method in your book. I use a common science meets common sense approach called DIG—Discovery, Instinct and God—to help you decipher what you should and shouldn’t be eating. Discovery is the science behind what you are reading or hearing from experts. Their opinions change frequently, but if the science is based on unbiased research, it gives us the most current objective viewpoints. Instinct helps you get in touch with, and give credence to, what your gut is telling you, so it can be your guide. God is a way of saying we need to make sure the facts as we interpret them follow the blueprints of our creation. God could represent anything you believe in—a higher power, Mother Nature, etc. I use the word “God” when talking about how our bodies and minds are composed, and the nature or entity that formed them. By taking the discoveries, adding your instincts and seeing if they correlate with

If you want to grow old and be healthy, learn from those who have achieved this goal. I researched some of the healthiest and oldest people on the planet, men and women who thrive at 106, 116, even 125 years of age. The majority eat mostly plant-based foods—whole grains, fruits, vegetables and beans—with no exposure to processed foods and chemical additives commonly found in the standard American diet. Many of today’s popular diets, including ketogenic and paleo, advocate a diet high in animal foods, yet a plant-based diet has been linked to a lower risk of obesity and reduced risk of many chronic diseases, such as heart disease, type 2 diabetes and cancer.

So what should and shouldn’t we be eating? It’s important to give your body the right fuel. Unfortunately, we can’t rely on the latest fad diet or the ever-changing “eat this, not that” news. It really comes down to trusting your gut. Look at labels, and if you see chemicals you can’t pronounce, what does your gut tell you? Eating right can be confusing, but if you apply the current, unbiased common science with some good ol’ common sense, you can figure out what you should be eating. LIVENATURALLYMAGAZINE.COM

BEGI N | D ID YO U KN OW ?

TIME TO TRY TART CHERRY

lant-based eating is one of the fastest-growing lifestyle and diet movements. In fact, veganism has grown by 600 percent in the U.S. in just three years, according to Top Trends in Prepared Foods 2017, a report by market-research firm GlobalData. But there’s more to plant-based living than just food. Take sunglasses. Zeal Optics, makers of eyewear for outdoor adventures, uses plant-based materials in all of its sunglass frames and lenses. The main ingredient is a castor-based resin that is heated to create a polyamide and then formed into lightweight and durable frames and lenses. The process is similar to creating nylon; however, most nylons use petroleum-based resins. The sunglasses come in an array of fun, trendy and functional styles, with different lens shades for different conditions. And if you lose them in the woods, they will gradually break down and compost. Power to the plants. Check out the various styles at zealoptics.com.

DON’T MISS IT!. Catch our interview with Cheribundi athlete and ambassador Aly Raisman in the next issue!

Interstitium: Your Stealth Organ News flash: Despite what we’ve thought our whole lives, skin may not be the body’s largest organ. Some scientists now think that designation belongs to the interstitium, a mysterious and complicated layer of our body that appears to flank all other organs—including the skin. If that’s indeed true, the interstitium is our largest organ by volume. Which raises a couple of questions: What is the interstitium? And how have scientists missed it till now? In the journal Scientific Reports, researchers describe the interstitium as “a previously unrecognized, though widespread, macroscopic, fluid-filled space within and between

SUMMER 2018 | LIVE NATURALLY

tissues.” It’s made up of collagen bundles surrounding fluid pockets that may contain up to 20 percent of all the fluid in our bodies. Before researchers discovered it by examining immediately frozen biopsy tissue, it was assumed to be dense connective tissue—not the unique, malleable network that it is. Much more research is needed to determine the interstitium’s purpose, but scientists suspect it may serve as a shock absorber for other organs. They also think it might be a mechanism for cancer to spread beyond the organ where it originates—which makes the study of this “new” organ seem imperative indeed. —Kellee Katagi

FROM TOP: COURTESY ZEAL OPTICS, CHERIBUNDI; SHUTTERSTOCK

Sunglasses Made from Plants?!

Tart cherry, studies show, is powerful in more than just flavor: It can reduce inflammation, decrease muscle soreness, boost immunity and improve sleep. Beverage company Cheribundi packs the nutrition into its new 100% Tart Cherry Juice, which provides the equivalent of 60 healthful cherries in just 8 ounces, with no added sugars or other ingredients. Athletes in particular enjoy the benefits. Cheribundi sponsors 220 college and professional teams (NFL, NBA, NHL, MLB) and individual athletes who drink cherry juice both before exercise to prevent soreness and after to relax before bed. The company sources all its fruit from U.S. growers and produces its juice through a completely sustainable manufacturing process at its factory in Upstate New York. For example, Cheribundi shares all the fruit pulp with local farmers for animal feed, and cherry pits are used to fuel tractors at local cherry farms. Learn more at cheribundi.com.

BEGIN | LOC AL HIGHLIGHTS

Meet GloryBee

Healthy living with honey…and more.

ince its humble beginning as a family honey stand just over 40 years ago, Eugenebased GloryBee has made sustainability a priority. Makers of honey and a growing line of other products, including beekeeping supplies, the company is proud of its Save the Bee initiative. In 2012, GloryBee launched the Save the Bee social initiative to help organizations dedicated to saving honeybees and researching bee health issues. As part of the mission, the program supports the Oregon State University Honey Bee Lab’s research, and earlier this year, GloryBee donated $90,000 to the lab. “A third of all food we eat can be traced back to honeybee pollination. It’s important for GloryBee to work with OSU’s Honey Bee Lab so we ensure our own food supply,” says RaeJean Wilson, senior executive vice president. The donation was announced at GloryBee’s 44th annual Bee Weekend, a free, two-day community event, packed with beekeeping education and demos, honey sampling and family activities. The company also recently became a Certified B Corporation GloryBee isn’t just for its work and progress on about honey. Its sustainability and healthy living. line of Aunt Patty’s “We believe that as a B Corp we can cooking and baking be a force for good,” says marketing ingredients follows the same philosophy of sustainability and giving back. One percent manager Heidi Jacobson. “And our of sales of products like blackstrap molasses, younger generation really cares creamed coconut and coconut sugar supabout companies that are doing port Food for Health programs to cultivate good.” Read more about the compagardens at local elementary schools, support ny at glorybee.com. education on childhood obesity and promote

Aunt Patty’s

an active lifestyle. The brand is named after GloryBee co-founder Pat Turanski.

SUMMER 2018 | LIVE NATURALLY

In 1986, David and Paula Martinez decided to change gears from running a busy Mexican restaurant in Eugene to narrowing their focus and making healthy tortilla chips. “We had a 6-year-old and we wanted to see him grow up, so we decided to shift to a business where we could be at home more,” says Paula. Carmen’s Chips was born. Since its early days, the company has focused solely on making thin-style round and triangle-shaped chips with non-GMO masa (corn flour), oil, water and salt. They also offer a salt-free version. David’s mother, Carmen, inspired the company name, and all the chips are locally made. “We love being in Eugene, particularly because it’s so friendly and supportive to new and local products,” says Paula. “There are a lot of chips out there, so we just try and put out the best product for people to enjoy.” Look for them in the chip aisle at your local Fred Meyer.

COURTESY GLORY BEE, AUNT PATTY’S & CARMEN’S CHIPS

HOMEMADE-STYLE CHIPS

S U S TA I N A B I L I T Y | B E G I N

Fight Food Waste Become a food waste warrior with these easy-to-follow tips. Plus, great green lunchboxes. B Y R E B E C C A H E A T O N

DITCH THE PLASTIC SANDWICH BAGGIES FOR AN ECO-FRIENDLY LUNCHBOX

mericans throw away nearly 80 billion (!) pounds of food a year. Yet less than half of the population is aware that food waste is such an enormous issue, according to a survey by Brian Roe, professor of agricultural marketing and policy at The Ohio State University and faculty lead for the university’s Food Waste Collaborative. Roe offers the following tips, borrowed from the U.S. Environmental Protection Agency’s Food: Too Good to Waste guide.

Shop Smart Think about how many meals you’ll eat at home this week and how long before your next shopping trip.

Intelligent Design Beautifully designed in a sleek bamboo case, the Prepd Pack has three BPA-free, dishwasher- and microwave-safe containers, along with a three-piece cutlery set, so you’re always ready to eat. Download the free Prepd app for a library of recipes tailored to fit a range of diets, appetites and health goals—and the lunchbox’s modular containers. $69, getprepd.com

Next to fresh items on the list, note the quantity you need or number of meals you’re buying for. Shop your kitchen fridge and cupboards first, and note items you already have.

Smart Prep When you get home from the store, take the time to wash, dry, chop, dice, slice and place your fresh food items in clear storage containers for snacks and easy cooking. Befriend your freezer, and visit it often. Freeze food such as bread, sliced fruit or meat that you know you won’t be able to eat in time.

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Cut your time in the kitchen by preparing and freezing meals ahead of time. Prepare and cook perishable items; then freeze them for use throughout the month. For example, bake and freeze chicken breasts, or fry and freeze taco meat.

Multipurpose Packing

with digital coupons! FRED MEYER ORGANICS EVERY DAY EVENT JULY 11 – JULY 24. Download up to $100 of digital coupons for a range of organic products. Visit KROGER.COM/ORGANICSEVERYDAY.

Download on our website or app and use up to 5 times in one transaction. 000_N_N_N_STN_1724BN0024065

The Tri Bento threetiered lunchbox from ECOlunchbox has three containers— two 12-ounce, one 14-ounce—to store your “courses.” Made of durable and dishwasher-safe stainless steel, this lunchbox is also great for carrying snacks…and camping, too! It’s safe to heat food in the containers over a camping stove. $26, ecolunchboxes.com LIVENATURALLYMAGAZINE.COM

B E G I N | TA L K I N G W I T H

Talking with Jennifer Garner of Once Upon a Farm Even as an award-winning actress and busy mother of three, Garner has found the time to add something to her plate—and to many other plates as well: a new baby-food line. B Y R E B E C C A H E AT O N

he is best-known for her roles on TV and the big screen, but Jennifer Garner is also passionate about healthy, good-tasting food. Her latest adventure is as cofounder and chief brand officer of Once Upon a Farm, makers of organic, cold-pressed baby food, which recently launched in Kroger. We caught up with her to learn more. »

When you were growing up in West Virginia, your mom always had a big vegetable garden. Is that how you were influenced to eat healthy? I don’t know if my mom was preparing fresh food with health in mind. She grew up on a farm during the Depression, so to her, it made the most sense that growing and cooking your own food is more cost-effective than buying prepared food. She never understood why people don’t grow more to have to buy less. She would buy one roast and make three meals for five people; she could really make things stretch. I think she appreciated that what she was feeding us was healthy. We always wolfed it all down. Although I confess we were always begging for Triscuits and the cheese with wax on the outside! How did you get connected with Once Upon a Farm? For a long time, I’ve been looking for a brand that I could really dive in to and work with in a bigger way. I’m always wanting to expand my knowledge base and be outside my comfort zone. We had an early exploratory meeting scheduled, and the owners [Cassandra Curtis and Ari Raz] asked if I minded if John Foraker, who was then at General Mills and on Once Upon a Farm’s advisory board, could join. We were on the same page of our vision of what a company could and should be: social change and justice, and how business can drive social change. We also agreed about the need for Once Upon a Farm and fresh baby food in the world. At the end of the meeting, I told John, “I’m in if you’re in.” The brand makes perfect sense to me. I did make my kids food, but it wasn’t easy. There were times when I wanted to reach to the store, but what you could buy and what I was making at home didn’t look or smell the same. The store-bought tasted like baby food, but what I was making tasted like real food. I’ve been asking myself, “What have we been doing all this time?” It’s kind of crazy what we’ve grown to accept as normal for our babies. You’re a mother of three. Tell me about what you and your family typically eat. Are your kids interested in cooking and healthy, natural foods? My three kids all like to help in the kitchen. As a mom, I find that I get into different “spells” with them. We

SUMMER 2018 | LIVE NATURALLY

X X X X X X X | BEGIN

recently went through a spell where one child helped make dinner, one helped set up, one helped do dishes after. When helping cook, they have the best time; they’re willing to try more things at home. And they all love to bake. I have one daughter who will sometimes have a pop-up restaurant with friends over called Casual Chic. We recently had a surplus of eggs from our chicken, so my daughter called her pop-up Casual Chick. She made a gorgeous frittata and friedegg sandwiches. It’s nice to see them with their friends and know that they’re competent. Tell us about your mom’s family farm in Oklahoma and how it’s being converted to organic to grow produce for Once Upon a Farm. It is well underway. The farm is naturally organic; no pesticides have been used. My Uncle Robert has been getting everything ready, and he said it’s looking beautiful. It’s certainly not been a celebrated piece of land in the past, but it’s been in the family for the last 100 years. It will contribute to our produce; next spring we’ll be harvesting persimmons, blueberries and kale. My mom is beside herself about it; I have not heard her this excited about anything for a long time. It’s all she can talk about! Life is busy! How are you balancing being a mother, an actor, and a cofounder of a growing food company—and also taking time to take care of yourself? There is no such thing as balance! [laughs] The sooner you can let go of the idea that everything is going to work out perfectly, you have to forgive yourself when kids go by the wayside for work and vice versa. I do love those days when, oh my gosh, I had a minute alone, I got to cook, I saw girlfriends, and I fit in a workout. But the secret is no secret. It’s intense scheduling, and I’m in the Olympics of scheduling: the kids, my girlfriends, exercising, working in the garden. It’s really ridiculous, but I think that, in general, this is the case with all working moms. Are you involved with product development at Once Upon a Farm? Any new innovations coming out? One of the most fun things for me is to be part of the conversation.

The most important thing is that we want to offer a fresh, healthy, fantastic alternative to moms who are so busy and wish they were making homemade baby food every day.

Cassandra is like a fairy in the kitchen. She comes up with a hero product, and it is incredible. We have our current lineup of foods and are about to have more toddler blends, too. We’re excited about a fun flavor called Peter Banana Pumpkin Eater, which is exclusive for Kroger. It’s delicious! That’s a fun name! How have you all come up with other flavor names? When it comes to naming, everyone geeks out. I love to be in those conversations. We have such a great start with the name of the company; I think there is a magical storybook element to it. Our name kind of guides us to where we want to go. You seem to really enjoy being a part of this venture. Is there anything else you would like to share? The most important thing is that we want to offer a fresh, healthy, fantastic alternative to moms who are so busy and wish they were making homemade baby food every day. We are also

going to continue offering recipes for busy moms. When I made my kids’ foods, I didn’t blend in extra things for development and health. It’s so gratifying and important to be able to offer products with good ingredients. I am also loving it when people come up to me and, instead of asking about movies I’ve been in, they say that they have a baby or toddler and he or she can’t get enough of our food. That makes me so happy that kids are excited to see our pouches. They have great feelings and memories of food with texture and taste. It’s thrilling to be part of a great, fun, smart experience and be part of a like-minded team working to the same goal. I grew up going to Kroger, riding in the grocery cart. I knew all of the checkers at the registers. I can’t wait to go to my hometown Kroger in West Virginia and see the pouches in the refrigerator section. I just know that it’s going to be much more meaningful than I could ever have imagined. LIVENATURALLYMAGAZINE.COM

BEGIN | COOL STUFF

The Power of Kids

Peer pressure isn’t always bad—meet young people who use their influence to promote healthy eating and eco-conscious living. B Y K E L L E E K ATA G I

t used to be that each generation brainstorming and experimenting had a handful of child stars, usually to testing samples to designing the made famous by movies or packaging. “We didn’t make any TV—think Shirley Temple or Macaulay decisions without them,” says HANNAH Culkin or the Mouseketeers. Today, Jenna Gavin, associate brand TESTA with the rise of YouTube, “reality” manager for Kashi. AGE 15 shows and the viral quality of social Kashi Crew member Haile media, kids have many pathways to Thomas, 17, agrees. “The team at Founded Hannah4Change – KASHI BY KIDS focused on planet SUPER FOOD fame. A growing number of them are Kashi had us fully immersed in the sustainability COMBOS becoming positive influencers, entire process of creating our (hannah4change.org) Incorporates nutritious inspiring their peers to live cereal, as well as the ingredients like sustainably, treat others kindly or eat important factors like chickpeas and red lentils. Learn more at nutritiously. And some companies quality, organic ingredikashibykids.com. are taking notice. ents and sustainability,” CHARLOTTE Take Kashi—maker of responsibly Thomas says. “The true D’ARABIAN sourced, whole-grain-based products—which engagement and trust they’ve given AGE 12 recently tapped into this movement to create us has been refreshing. It’s amazing to Season 3 of Food Kashi by Kids Super Food Combos breakfast see such a big company like Kashi Network’s Kids Baking cereals, debuting on shelves this summer. embrace the views and voices of the Championship Instead of merely running a last-stage product next generation.” by a kid test group and making a few tweaks, So, what’s next? The Kashi Crew team Kashi brought young people into the trenches. hasn’t retired yet—they’re busy identifying They started by identifying a dream team of new ways to inspire their peers to eat better sorts: Generation Z tweens and teens who and do their bit to make the world VALENTINE were already calling their peers to better a better place. D’ARABIANM things (see “Kashi Kids All-Stars”). “It was a AGE 13 huge surprise how many kids out there are actively doing something to change the Self-proclaimed “health nut” world,” says Kashi’s Megan Hagist, who worked with the team. “It really speaks to EVAN this up-and-coming generation and how ROBINSON HAILE THOMAS AGE 12 aware they are becoming of the effect of the AGE 17 food we eat and also the environmental Season 5 of Fox’s impact we’re having.” Founded HAPPY, which MasterChef Junior Kashi involved the self-named Kashi Crew in provides plant-based nutrition and culinary education for every aspect of development, from initial kids (thehappyorg.org)

SUMMER 2018 | LIVE NATURALLY

COURTESY KASHI

KASHI KIDS ALL-STARS

Back to school. Back to essentials.

KI TCHEN BABY FOOD P20

// K I T C H E N G A D G E T S P 2 2

// N E W C O O K B O O K S P 2 4

Navigating Nut Butters Creativity, flavor and nutrition collide on today’s nut-butter shelves. B Y K E L L E E K ATA G I

Q:CREAMY or CRUNCHY? A: WOMEN AND CHILDREN TEND TO PREFER CREAMY, WHILE MEN LEAN TOWARD CRUNCHY. ALSO, MORE EAST COASTERS OPT FOR CREAMY, WHILE THOSE ON THE WEST COAST ARE MORE LIKELY TO REACH FOR CRUNCHY. SOURCE: NATIONAL PEANUT BOARD

SUMMER 2018 | LIVE NATURALLY

PEANUT OUR PICK. Santa Cruz Organic Dark Roast Peanut Butter

FLAVORED BUTTERS OUR PICK. Peanut Butter & Co. Dark Chocolate Dreams

Why we like it: This is peanut butter at its best: organic, creamy, and easy to stir and spread. Plus, it manages a rich and yummy flavor without any added sugar. It’s good for the planet, too: The company matches 100 percent of its electricity use with certified renewable energy.

Why we like it: Peanut butter and chocolate are meant to be together— especially when the chocolate is dark and rich, the ingredients are simple and natural, and there’s no hydrogenated oil involved—just certified sustainably harvested palm oil. And did we mention it’s delicious?

Our tasters say: “Full-flavored; ideal for any use.”

Our tasters say: “Especially good on bananas or pancakes.”

Bonus points for: kosher, low in sugar, non-GMO, organic

Bonus points for: non-GMO, vegan

Also try: Crazy Richard’s 100% Peanuts

Also try: MaraNatha Coconut Almond Butter

LET’S TALK NUTRITION

In its purer forms—minus the loads of added sugar and the hydrogenated oils that some brands include—peanut butter has a lot going for it nutritionally. Most varieties contain 6 to 8 grams of protein per serving, as much as or more than an egg. A serving will also deliver 8 to 13 percent of your daily fiber needs; more than 20 percent of your daily manganese and niacin requirements; and hearty doses of vitamin E, magnesium and phosphorus. Almond butter has a similar nutrition profile, but with potentially higher levels of vitamin E, manganese, magnesium and phosphorus in some varieties.

SHUTTERSTOCK (2)

nce upon a time, you had two nut butter choices: creamy peanut or crunchy peanut. Today, the nut-butter aisle is awash with options—many of which are both creative and healthy. Peanuts are just one of many base ingredients you’ll find. A few of the alternatives—like almonds or sunflower seeds—have been around for a while, but some of the newer selections might surprise you: say, hemp seeds, or even chickpeas, which, like their cousin the peanut, fall into the legume family. Other trends include mixing a variety of nuts and seeds together, adding flavorings beyond sugar or honey, and delivering in a powder form. Navigating these options can feel overwhelming, so use this chart as a jumping-off point.

C O M PA R E | K I T C H E N

HOW MANY ALMONDS DOES IT TAKE TO MAKE A JAR OF NUT BUTTER? A: THERE ARE 400 TO 450 ALMONDS IN A 16-OUNCE JAR OF ALMOND BUTTER.

ALMOND

MIXED NUTS

POWDER

OUR PICK.

NuttZo Power Fuel Crunchy

MaraNatha No-Stir Almond Butter

PBfit Peanut Butter Powder

Why we like it: Truly original! NuttZo blends seven nuts and seeds for a taste all its own and a hearty, crunchy texture. An upside-down-storage design makes for easy stirring. The price is a bit steep, but a portion of the proceeds benefits kids in orphanages.

Why we like it: This super-smooth spread somehow achieves a pleasantly sweet taste with only 1 gram of added sugar, the evaporatedcane variety. It uses sustainably sourced palm oil, is made in small batches and—hallelujah!—does not require stirring.

Our tasters say: “I love the touch of saltiness.”

Our tasters say: “It’s eat-straightfrom-the-jar good!”

Why we like it: With only a third the calories of regular peanut butter, PBfit allows you to enjoy traditional peanut butter taste—without the calorie commitment. And we love that it’s made from just three ingredients: peanuts, coconut palm sugar and salt. Ideal for mixing in smoothies, shakes or batters.

Bonus points for: low in sugar, non-GMO, vegan

Bonus points for: low in sugar, non-GMO

Also try: Wild Friends Almond Cashew Super Butter

Also try: JIF Natural Almond Butter

Our tasters say: “I was surprised: It was tasty even in a fruity smoothie!” Bonus points for: kosher, non-GMO Also try: PB2 Powdered Peanut Butter

HAVE NUT BUTTER, WILL TRAVEL For people on the go, nothing beats single-serve nut-butter squeeze packets, which are taking up more and more real estate on store shelves. Some packets—like those from Justin’s and Wild Friends—serve up straight nut butter, while others mix in additional goodies (Exhibit A: RX Nut Butter, whose packets include a blend of peanuts, egg white, dates, coconut oil and sea salt). Companies such as PBfit, Crazy Richard’s and Peanut Butter & Co. also offer powdered peanut butter in single-serving packets. LIVENATURALLYMAGAZINE.COM

K I T C H E N | F L AV O R S

All About Bananas

When it comes to diverse uses and varied health benefits, the banana is nature’s utility tool. B Y K E L L E E K ATA G I

or many of us, mashed bananas were our first solid food. Turns out, that was a great choice. This versatile fruit is stuffed with nutrients that, interestingly, can also help us on the other end of our life spectrum—old age— when our electrolyte balance can easily get askew. Read on to learn more about why we’re bananas for bananas at every life stage.

What’s in It?

One medium-sized banana contains nearly a quarter of your daily vitamin B6, 17 percent of your vitamin C and 12 percent of your fiber. As for minerals, it provides manganese (16 percent DV) and potassium (12 percent DV), as well as magnesium, phosphorus and calcium. It also serves up antioxidants, such as dopamine and catechins.

What Does It Do for You?

Mash it and stir into pancake batter or oatmeal for a welcome dose of sweetness and moisture. Eat it before a workout. Bonus if you dip each bite in nut butter first. (Visit pages 18-19 for great nut-butter selections.) Break it into bitesized pieces and freeze for use in smoothies. Grill it for a healthy dessert. Visit livenaturallymagazine.com and search “grilled bananas” for a yummy recipe. Make a banana pop: Insert a popsicle stick into the bottom of the banana; dip it in melted dark chocolate; roll it in unsweetened coconut, nut pieces or another topping; place in fridge for at least 30 minutes, or until chocolate hardens. Cut banana into pieces for smaller pops.

that eating a banana before bed could help you sleep better at night, thanks to its mix of minerals and amino acids. Bananas may especially benefit athletes. Researchers at Appalachian State University found in multiple studies that the fruit can improve both sports performance and recovery. Most interestingly, they discovered bananas had components that may act as a COX-2 inhibitor (using the same mechanism as ibuprofen and other painkillers) to reduce post-exercise soreness and inflammation. (Disclaimer: Dole, a banana producer, funded the study, but did not participate in its execution.)

Bedtime Banana Tea Tonight, try this simple, sleep-promoting concoction, which taps into the nutrients not only in a banana’s flesh, but also its peel. 1. Cut open both ends of a banana. 2. Leave the peel on and place it in a pot with just enough water to cover it. 3. Boil for 10 minutes. Then pour the water into a cup. 4. Drink plain or add cinnamon and/or honey to taste—all three ingredients may enhance sleep.

MIND BLOWER: A banana is technically a berry, because it has multiple seeds and comes from a flower that has only one ovary.

PHOTO CREDIT

To start, it shows your heart some love: The FDA recommends regular banana consumption as an antidote to high blood pressure because its potassium content can offset high sodium intake. The flavonoids found in bananas have also been linked with a lower risk of heart disease. And bananas, like most produce, contain compounds that fight oxidative stress. Although there’s not much hard science to prove it, some experts say

OUR 5 FAVE USES FOR A BANANA

SUMMER 2018 | LIVE NATURALLY

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Find us in the refrigerated DigiCode™ Data File sectionACCOUNT next : 88852 to yogurt. ORDERED BY :

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CONSUMER: Redeem only by purchasing the brand and size(s) indicated. May not be reproduced. Void if trans-ferred to any person, firm, or group prior to store redemption. Any other use constitutes fraud. Consumer pays sales tax. Discount Encode: may not be combined with any other offer. No cashback. LIMIT81104085282300601314831001100003181231 ONE COUPON PER PURCHASE. RETAILER: Once SYMBOL HEIGHT 0.8697 NBAR 0.0104 BWA -0.0020 Offer ID: 13148 - $1.00 off 1 Any Cold pressured In Store Distributed Upon a Farm will reimburse you the face value of this coupon plus 8 cents handling in accordance withbaby our food redemption Any Cold pressured baby food policy (copy available upon request). Consumer must pay any sales tax. Send all redeemed coupons to Once Upon a Farm, Mandlik & Rhodes, PO Box 490, Dept #1475 , Tecate, CA 91980. Failure to produce invoices on request providing purchase of stock 0852823006-097552 covering coupons may 0852823006-013148 void all coupons submitted. Void if copied, reproduced, altered, transferred, sold or exchanged. Cash value: 1/100¢.

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BEGIN | TIPS

Good Food Good Mood Eat your way happy with these expert tips. B Y K E L L E E K ATA G I

an food affect your mood? Think of it this way: Our bodies are like an ongoing chemistry experiment of which mood is one result. And the food we put in our body is a major variable. To discern how food determines mood, we turned to nutritionist Kelly Springer, R.D., C.D.N., founder of the nutritioncoaching firm Kelly’s Choice in Fayetteville, N.Y.

To start, Springer asserts that good-mood eating isn’t about just finding a few mood-boosting foods, but rather it’s about balance. Most importantly, Springer says, it’s about consistently including whole-food versions of the three macronutrients— carbohydrates, proteins and fats—in nearly every snack or meal you eat. “What we’re finding is that if you’re low in one of these macronutrients, it’s going to harm your gut,” Springer says. “Studies are showing that gut health greatly affects your mood—the gut is where anxiety and depression spring up.” Including each macronutrient with each meal can also stabilize blood sugar levels, which in turn can steady your mood, Springer adds. For carbohydrates, the key is to opt for high-fiber, complex carbs—such as whole grains, fruits and vegetables—and generally avoid high-sugar foods like sweets and sugary drinks. “The fiber content in these foods promotes gut health,” Springer says. Protein is important because it’s made up of amino acids, which greatly influence mood. “For example, the amino acid tryptophan is a precursor to our body’s development of serotonin, a chemical

SUMMER 2018 | LIVE NATURALLY

CHOOSE WISELY These representatives from each macronutrient category can help level your moods.

Carbs Whole grains (whole wheat, brown rice, quinoa, oatmeal, ancient grains), any vegetable, fruits in moderation

Proteins. Yogurt, meat and poultry, nuts and seeds, legumes, beans, peas, soy, quinoa, oatmeal, eggs

Fats Fish, nuts and seeds (and their butters), avocado, olives and olive oil, dark chocolate, tofu, eggs, dairy

that helps determine mood,” Springer says. Include a variety of protein sources to ensure you’re getting all nine essential amino acids that our bodies don’t manufacture. Fats make up the bulk of our brains, so we need them to function properly. Our bodies also require fats to metabolize vitamin D, which has been strongly linked to depression and mood, Springer says. Try to maintain a good balance of omega-3 and omega-6 fatty acids, she suggests.

The Little Things

Beyond macronutrients, certain micronutrients— organic compounds our bodies need in small amounts to function properly (think vitamins, minerals and the like)—can alter our moods as well. According to Springer, a few key ones that people tend to need more of include: agnesium: found in nuts, leafy greens, soy, M black beans, pumpkin seeds, quinoa, dark chocolate

Selenium: found in nuts, fish and seafood, poultry, beef, asparagus, mushrooms

Iodine: found in seaweed, fish and seafood, yogurt and milk, eggs, fortified table salt.

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KITCHEN | GET SMART

Expert tips on transitioning your little one to real food.

B Y R E B E C C A H E AT O N

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hen your wee one is ready for solid foods, what are the best ones to start him or her on and why? We checked in with Jill Castle, R.D., childhood nutrition expert and author of Fearless Feeding (Jossey-Bass, 2013), for her advice.

GRAB ‘N’ GO POUCHES

Healthy and handy pouches for babies and toddlers to try.

SUMMER 2018 | LIVE NATURALLY

Solid Foods

“The general recommendation is to start them on solids around 6 months,” says Castle. “You can feed them with a spoon or take a whole-foods self-feeding approach, where your baby can grasp the food—for example, strips of toast, avocado or cooked sweet potato.” Castle stresses the importance of nutrient-dense foods. “Iron in particular is critical to a baby’s brain growth in the first few years,” she says, recommending iron-fortified baby cereal reconstituted with breast milk or formula. Fat is also important in the early stages. “Half of your baby’s calories should be coming from fat,” says Castle. “Avocado is a great source of healthy fat. If you’re preparing your baby food, use healthy oils like

ONCE UPON A FARM Cold-pressed, USDA Organic fruit and veggie blends. Available in the refrigerator section.

a good-quality olive oil to add both flavor and good fat.” From a food-allergy standpoint, Castle recommends introducing infants to classic food allergens such as peanuts, tree nuts and dairy. “Between 6 to 12 months, we want to expose them to sources of potential allergens to boost their immunity.” Other good options: swirling a bit of peanut butter in cereal and introducing cooked eggs and poached salmon. “We want babies eating whole foods at the table by age 1,” says Castle.

Store-Bought

If pressed for time, or in need of on-the-go options, what should parents look for in store-bought baby food? “This definitely has a role in feeding young children, and provides an enormous convenience factor,” says Castle. “Baby foods have also significantly improved in quality.” So, should you always buy organic? Castle says that although USDA Organic– labeled products guarantee that parents won’t have to worry about preservatives or ingredients that may improve texture and flavor, many parents don’t have the means to take advantage of organic brands. “I never want to shame parents into buying organic,” she says. “A good practice to get into is to always look at the ingredient list. If the front of the package says ‘5 Veggies Blend,’ but then you read ‘apples’ as the first ingredient, this is misleading. If an ingredient is promoted

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on the front, you should see it as the first ingredient on the back.” She also notes that, particularly for children younger than 2, you should choose foods without added sugar. “At that age, there isn’t a lot of real estate in the tummy for added sugar. In the baby food category, we’re not seeing a ton of added sugar in newer products these days, and with the updated nutritional labels, it’s easier to see the amount of added sugar.”

DIY

That said, you can’t beat making fresh food for your baby. “You can incorporate spices and herbs. Flavor profiles are so important in the first few years to develop a wide palate,” says Castle. “When we look at other cultures, for example in India with its curries and spices, they’re already doing that for their children. We would do well to adopt some of those practices. “We want kids eating the family food,” Castle continues. “It’s a great time of life as a parent to step up your own nutrition, thinking about how you’re feeding yourself and how your family meals are nourishing your baby’s body and brain, too.”

Meet Happy Family Happy Family is a mom-founded and -operated organic food company. When founder and CEO Shazi Visram saw her friend, a new mom, struggle to find healthy food options for her baby, she found her purpose: give babies their healthiest, happiest beginning by offering parents organic, thoughtfully made food. Visram didn’t just envision a business—she saw a social imperative to address the health issues linked to childhood nutrition. The company is proud to be known as innovators in the organic baby food category since launching in 2006. This year, Happy Family expanded into whole milk yogurt with Happy Baby yogurt cups and Happy Tot yogurt pouches—all USDA-certified organic and non-GMO, with no added sweeteners—continuing the mission to change the trajectory of children’s health through nutrition.

Happy Baby Baby’s First Whole Milk Yogurt USDA organic and non-GMO. Sweetened with organic fruit and veggie purees.

ALSO TRY Stonyfield Organic YoBaby Made with pasture-raised, USDA Organic and non-GMO milk. Plain, vanilla and fruit blends.

KITCHEN | GADGETS

No More Watched Pot

We’ve all done it: Set a pot to boil on the stove and gone off to do other things, forgetting about it as the water bubbles away. With a BoilingBeeper, those days are over. Just drop the gadget in your pot (it floats), and when the water starts to boil, you’ll hear a loud, repetitive beep. Take it out (it turns off when dry) and add food to cook. $19.95, boilingbeeper.com

Beautiful Bamboo

A Diamond Pan

Swiss Diamond pans live up to their name by featuring a long-lasting, PFOA-free, nonstick coating…with diamond crystals! Did you know that diamonds are an excellent heat conductor? The XD Nonstick Deep Square Grill Pan 11” x 11” is an easy-to-clean option for indoor grilling with a 2.8-inchdeep pan that holds food for up to four. $179.95, swissdiamond.com

Kitchen Gear Grate, grill, boil, juice and more with these innovative tools and gadgets.

When you’re working hard to cook a delicious meal, beautiful utensils make prepping and serving a bit more pleasant. Bambu’s Organic Essentials Utensil Set is made of USDA Organic bamboo and includes a mixing spoon, slotted spoon, spatula and sauce spoon. Naturally stain-resistant and antimicrobial, each handshaped utensil has a rounded handle for a comfortable grip. $19, bambuhome.com

Grate and Slice

Juice at Home

What to do with all the lovely, ripe fruits and veggies this summer? Try juicing. If you’ve never juiced before, Omega’s 8006 Nutrition System Juicer is a nice beginner option that is easy to assemble, operate and clean. And it’s not just for juice: This workhorse can turn nuts into nut butter, grind coffee and spices, and even make baby food. $299.99, omegajuicers.com

SUMMER 2018 | LIVE NATURALLY

The GraterZoom is a handy gadget that works double-time in your kitchen to grate or slice hard cheeses, garlic, ginger, chocolate and more. Simply press a button and slide off the top, place food in the little chute, click the top back on, and then roll forward on a cutting board to grate, or flip around and roll to slice (just follow the arrows). It’s easy peasy. $14.99, chefn.com

www.jwu.edu

Experience Your Future Now OptimumWellnessAd_Nov2016.indd 1

11/21/2016 9:04:45 AM

K ITCHEN | COOKBOOKS

FRESH PICKS

FOR BODY AND MIND

FARM COOKING

In Ayurveda, India’s ancient healing system, food plays a central role in both physical and mental well-being. In Everyday Ayurveda Cooking for a Calm, Clear Mind (Shambhala, 2018), nationally certified Ayurvedic practitioner Kate O’Donnell shares 100 simple sattvic recipes that blend Indian and Western food traditions. O’Connell writes that “…the sattvic diet is the aspect of Ayurveda that focuses on life-giving, pure foods to promote harmony in the mind.” The book includes an introduction to Ayurveda and the body-mind connection, followed by recipes such as a Sattvic Smoothie, Gingered Sweet Potato Dal, and Toasted Coconut and Cumin Pea Soup.

“Let’s face the facts: Fresh food just tastes better,” says Shaye Elliott, star of the Food Network’s Homestead Table. In her latest cookbook, Family Table (Lyons, 2018), Elliott offers more than 80 favorite farm-to-table dishes using ingredients from her family’s five-acre farm, The Elliott Homestead. Recipes run the gamut, from breakfast (Blueberry and Banana Breakfast Bake) and fresh-baked bread (Maple Soda Bread with Raisins) to soups (Creamy Leek and Chickpea Stew), salads (Cucumber Salad with Mint), main dishes (OneSkillet Beef and Potatoes with Goat Cheese), and dessert (Instant Berry Ice Cream).

SWEET AND SAVORY BAKING

VEGETARIAN WITH THE SEASONS

A trained pastry chef, Henrietta Inman focuses on using simple, whole foods and fresh ingredients for the 80 recipes in her new book, The Natural Baker (Quarto, 2018). “Natural ingredients, for me, are those simply without additives, preservatives or colourings…such as wholegrain flours, less-refined cane and coconut sugars, other sweeteners such as raw honey and maple syrup, and real fats and oils,” she writes. Recipes include sweet and savory: Rhubarb and Strawberry Galette; Sticky Pear, Ginger and Molasses Cake; Caramelized Red Onion, Parsley and Cheddar Scones; Carrot and Coriander Crackers; and much more.

Plants are at the heart of Anya Kassoff ’s new cookbook, Simply Vibrant (Roost, 2018). The book’s 130 vegetarian and vegan recipes journey through the seasons: “When it comes to seasonal produce, utilizing the most available resources leads to easier, tastier and more affordable meals,” she writes. There’s a Spring Vegetable Chowder; Superfood Summer Porridge with peaches and avocado; fall-style Roasted Root Vegetable Oven Risotto; and a Kitchari Winter Stew, to name a few delicious options. Almost every recipe is accompanied by a beautiful photo, taken by the author’s daughter, Masha Davydova.

VISIT LIVENATURALLYMAGAZINE.COM FOR RECIPES FROM EACH OF THESE BOOKS, INCLUDING A SATTVIC SMOOTHIE, BLUEBERRY AND BANANA BREAKFAST BAKE, CARROT AND CORIANDER CRACKERS, AND SUPERFOOD SUMMER PORRIDGE.

SUMMER 2018 | LIVE NATURALLY

PHOTO CREDIT

Four delicious cookbooks that deserve a spot on your shelf this summer.

E AT | DISH IT UP

ILL

CH S

A L SA

SOU

Just Peachy

EA DP

‘Tis the season to enjoy this sweet and juicy fruit in a cornucopia of fun and flavorful recipes.

HOW TO WASH A PEACH Brush away any visible dirt or residue.

Fill a bowl (or partially fill the kitchen sink) with cool water. AC

Place peach in water, gently rubbing with your hands or a clean dish rag to avoid bruising. Rinse in cool running water. Dry gently with a clean kitchen towel or paper towel, or lay on clean towel to air dry.

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

DID YOU KNOW?. North America’s first peach orchard was established in 1565 in what is now Florida.

SHOP RECIPES ON OUR WEBSITE

OK TO EAT THE SKIN? Absolutely. As long as you wash it thoroughly, peach skin is delicious and healthy to eat. It has a slightly tart flavor and loads of fiber.

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DID YOU KNOW? In ancient China, the peach was a favorite food of emperors and kings. It was thought to increase longevity and ward off evil spirits. It is now associated with wishes for a long, healthy life and friendship.

LIVENATURALLYMAGAZINE.COM

E AT | DISH IT UP

Southwestern Grilled Peach Salsa MAKES 3 CUPS

2 peaches 1 avocado 2 cobs of corn, shucked 2 jalapenos, sliced in half long way and seeded 3 tablespoons olive oil, divided 5 tablespoons lime juice, divided ½ yellow onion, diced 1 tablespoon agave 2 garlic cloves, minced 1 tablespoon salt 1 tablespoon cilantro, chopped DIRECTIONS 1. Preheat grill to medium-high heat. 2. Slice peaches and avocado in half and remove pits. 3. Combine two tablespoons olive oil and two tablespoons lime juice, and brush over peaches, avocado, jalapenos and corn.

Grilled Peach Salad SERVES 6

4 tablespoons balsamic reduction* 3 peaches, pitted and sliced ¼ cup sunflower seeds 1 tablespoon olive oil, plus extra to oil grill Pinch of kosher salt 1 ⁄8 teaspoon ground black pepper 10 cups arugula ½ cup goat cheese *For balsamic reduction: ¼ cup balsamic vinegar 2 tablespoons honey DIRECTIONS 1. Preheat oven to 350°; preheat grill to medium-high, and coat with olive oil. 2. To make balsamic reduction: In a small saucepan, bring vinegar to a boil; reduce heat and simmer until reduced to 2 tablespoons. Remove from heat, stir in honey. Cool to room temperature.

4. Once grill is hot, add avocado, peaches and jalapenos cut-side down; cook 4 minutes. Place corn on grill and cook 8 minutes, turning twice. (If you don’t have a grill, set oven to high broil. Place vegetables and fruit on top rack; cook 5 minutes, until browned.)

3. Grill peach slices on grill, about 30 seconds each side, until grill marks appear but peaches are still firm. Cool.

5. Peel peaches while they are still hot (optional). Remove skin from avocado. Dice peaches, avocado and jalapenos into ¼-inch pieces, and place in a bowl. Slice kernels off of corn cobs, add to bowl.

5. In a large bowl, whisk oil, salt and pepper. Add arugula, goat cheese and sunflower seeds, and toss gently.

6. Combine onion with other cut ingredients. 7. To make dressing, in a small bowl combine agave, garlic, salt, cilantro, and remaining olive oil and lime juice. Mix well. 8. Pour dressing over cut ingredients and toss gently. PER SERVING: 100 CAL; 2G PROTEIN; 7G FAT; 11G CARB (6G SUGARS); 510MG SODIUM; 2G FIBER

PEACHES CAN BE ENJOYED SO MANY WAYS!

Try them sliced with cream cheese and fresh mint on a Wasa cracker. CHECK OUT PIC ON THE RIGHT

SUMMER 2018 | LIVE NATURALLY

4. Arrange sunflower seeds on a half sheet pan, toast in oven 5–10 minutes.

6. Arrange salad mixture on serving tray or transfer to serving bowl. Arrange peach slices on top, and drizzle with balsamic reduction. PER SERVING: 220 CAL; 8G PROTEIN; 12G FAT; 21G CARB (16G SUGARS); 750MG SODIUM; 4G FIBER

Peach Sushi Rolls SERVES 8

½ block semi-firm tofu 1 package rice noodles 1 peach, pitted and sliced into 16 thin slices 2 sprigs fresh mint, whole leaves removed from stem 3 strawberries, sliced into 24 thin slices 5 sheets nori ½ cup honey ¾ cup sweet chili sauce, divided

DIRECTIONS 1. Press tofu to remove water; marinate 30 minutes in ½ cup sweet chili sauce. Slice into strips.

BARBECUE SAUCE 2 tablespoons olive oil 1 medium sweet onion, diced 1 garlic clove, minced 2. In a medium saucepan, bring 2 habanero peppers, sliced in 4 cups water to boil. Add rice half lengthwise noodles and oil; cook until al 1 tablespoon fresh grated dente, 3–5 minutes; drain. ginger paste 1 large peach, pitted and 3. To prepare nori, soak a dry dish small dice towel in water and wring out 1 ½ cups tomato sauce until damp. Place one sheet of nori on towel, 3 tablespoons apple cider vinegar shiny side down; leave on 1 minute, 3 tablespoons Peach Bruschetta agave until nori is pliable. with Goat Cheese (on Peach Bread) 2 tablespoons 4. Working one cornstarch Find online at roll at a time, livenaturallyacross the center DIRECTIONS magazine.com of each sheet, 1. Slice tempeh layer 2 peach slices, into half-inch 3 strawberries slices, strips. Place in a a few mint leaves and a shallow saucepan and handful of rice noodles; drizzle pour vegetable stock over; ½ tablespoon of honey and 1 tempeh should be completely tablespoon of chili sauce on top. submerged. Bring to a simmer Roll tightly from the bottom, and cook 10 minutes. Remove and place seam-side down on tempeh from stock and pat dry. presentation platter. Repeat with 2. Make spice rub by combining remaining ingredients. sugar, paprika, cayenne pepper, 5. Serve with remaining chili garlic, oregano, salt and black sauce as a dip. pepper. Toss tempeh with rub. PER SERVING: 300 CAL; 7G PROTEIN; 0.5G FAT; 66G CARB (43G SUGARS); 370MG SODIUM; 2G FIBER

Tempeh Ribs with Peach Habanero Barbecue Sauce SERVES 6

TEMPEH 1½ pounds tempeh 4 cups vegetable stock ¼ cup turbinado sugar 2 tablespoons smoked paprika 1 teaspoon cayenne pepper 3 garlic cloves, minced 2 teaspoons dried oregano 1 tablespoon sea salt ½ tablespoon black pepper ¼ cup olive oil

3. In a medium sauté pan, heat olive oil over medium heat. Place tempeh in pan and flip after approximately 6 minutes; sides should be brown and crispy. 4. To make barbecue sauce: Heat olive oil in a large saucepan. Sauté onions until tender, about 5 minutes. 5. Add garlic, habanero and ginger, cook until fragrant, about 2 minutes. 6. Add remaining ingredients, bring to a low simmer for 45 minutes. Blend sauce until completely combined. Blend in a Vitamix, or any blender, until smooth. 7. Serve tempeh with sauce. PER SERVING: 465 CAL; 24G PROTEIN; 32G FAT; 28G CARB (15G SUGARS); 1040MG SODIUM; 2G FIBER

Live Naturally is excited to partner with Johnson & Wales University. Alyssa Walters, Jessie Vandygriff, William Brasch, Chef Adam Sacks and Katherine Privitt (left to right) developed these recipes. Known as a recognized leader in culinary education, JWU is changing the way the world eats. For info, visit jwu.edu/denver.

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Try a simply Satisfying snack

FA S T & F L AV O R F U L | E A T

Easy Summer Salads These fresh and healthy creations are cool dishes for warm days.

BY GENEVIEVE DOLL

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

EXPERIMENT WITH ANY COMBINATION OF SUMMER FRUIT: CHERRIES AND SLICED PLUMS, RASPBERRIES AND APRICOTS, AND SO ON.

Wild Rice and Summer Fruit Salad A pleasing blend of textures and flavors. Soaking rice overnight not only reduces cooking time but also decreases phytic acid content, enabling your body to absorb more nutrients from the rice. SERVES 6 1 cup wild-rice blend, soaked overnight 1½ teaspoons salt, divided ½ cup whole pecans 2 tablespoons olive oil 1 tablespoon maple syrup 1½ teaspoons grated fresh ginger 1 teaspoon cinnamon 1 medium peach, cut into thin wedges 4 ounces blueberries (about ¾ cup)

DIRECTIONS 1. Fill a medium pot halfway with water, and bring to a boil. Drain and rinse rice. Add rice to boiling water with ½ teaspoon salt. Reduce heat to medium, cover, and boil 25–30 minutes, until rice is tender but chewy. 2. Meanwhile, heat a small sauté pan over medium heat. Add pecans, and toast about 4 minutes, stirring frequently until lightly browned and fragrant. Coarsely chop.

3. Add olive oil, maple syrup, ginger, cinnamon and remaining 1 teaspoon salt to a small bowl, and whisk to combine. 4. Drain rice, and briefly rinse with cool water to remove excess starch. Transfer rice to a medium bowl, and gently stir in dressing to coat. Season to taste. Add fruit and pecans, and stir until combined. PER SERVING: 217 CAL; 16G PROTEIN; 11G FAT; 27G CARB (7G SUGARS); 585MG SODIUM; 4G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

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Arugula and Roasted Carrots with Creamy Cilantro-Lemon Dressing Vibrant in color and bold in flavor, this salad is impressive yet simple. Transform into an entrée by topping with grilled chicken or marinated tempeh. Hemp hearts are shelled hemp seeds; they add a mild, nutty flavor and are rich in several essential fatty acids. SERVES 4

6 medium carrots, ¼-inch slices on the diagonal 2 tablespoons olive oil ½ teaspoon salt Freshly ground pepper ½ cup sunflower seeds 5 ounces arugula Hemp hearts, for garnish

SUMMER 2018 | LIVE NATURALLY

DRESSING ½ medium bunch cilantro, with stems ½ cup olive oil ¼ cup plus 1 tablespoon lemon juice ¼ cup hemp hearts ¼ cup water 1 medium clove garlic 1 teaspoon honey 1 teaspoon salt

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DIRECTIONS 1. Preheat oven to 425°. Place carrots on a large rimmed baking sheet; toss with olive oil, salt and pepper. Roast 20 minutes, until edges begin to crisp. 2. Add all dressing ingredients to a blender. Blend on high until smooth, creamy and bright green in color. Season to taste. 3. Heat a small saucepan over medium heat. Add sunflower seeds, and toast about 3 minutes, stirring frequently until lightly browned. 4. Serve roasted carrots over a bed of arugula, and drizzle with cilantro dressing. Garnish with sunflower seeds and hemp hearts. PER SERVING: 374 CAL; 2G PROTEIN; 5G FAT; 11G CARB (3G SUGARS); 717MG SODIUM; 4G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

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DOUBLE THE DRESSING, AND ENJOY DRIZZLED OVER FISH TACOS OR YOUR FAVORITE VEGETABLE WRAP.

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Mediterranean Spiralized Squash Salad A spiralizer is an inexpensive kitchen tool that quickly transforms vegetables into an intriguing base for a salad. This salad incorporates Mediterranean flavors, with fresh herbs contributing both earthy brightness and rich antioxidant support. It’s best consumed right away. SERVES 6

PLAN AHEAD FOR SUMMER GATHERINGS BY PREPPING INGREDIENTS AHEAD OF TIME. WAIT TO COMBINE UNTIL JUST BEFORE SERVING FOR OPTIMAL TEXTURE.

2 medium zucchini, about 1 pound 2 medium yellow squash, about 1 pound 2 cups lightly packed fresh herbs (any combination of parsley, mint, basil, oregano) ½ cup kalamata olives; pitted, roughly chopped ½ cup crumbled feta cheese ½ cup sun-dried tomatoes; packed in oil, thinly sliced 2 tablespoons olive oil 1 tablespoon lemon juice Zest of 1 small lemon ½ teaspoon salt Freshly ground pepper

DIRECTIONS 1. Using a spiralizer tool, slice squash into “noodles.” Trim with scissors to desired length. Transfer to a large bowl. 2. Pile herbs on a large cutting board, and finely mince. Toss with squash noodles.

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3. Add remaining ingredients, and stir to combine. PER SERVING: 118 CAL; 3G PROTEIN; 10G FAT; 4G CARB (0.5G SUGARS); 522MG SODIUM; 2G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

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Black Bean, Bell Pepper and Mango Salad with Chipotle-Lime Dressing

2 (15-ounce) cans black beans, drained and rinsed 1 medium green bell pepper, medium dice 1 medium red bell pepper, medium dice 1 large mango, medium dice 3 tablespoons lime juice

2 medium garlic cloves, minced ¾ teaspoon salt ½ teaspoon honey ½ teaspoon chipotle powder 3 tablespoons olive oil 1 ⁄3 cup pumpkin seeds Cilantro, for garnish

DIRECTIONS 1. In a large bowl, combine black beans, bell peppers and mango. 2. In a small bowl, whisk together lime juice, garlic, salt, honey and chipotle powder. Slowly drizzle in olive oil, whisking to emulsify. Add dressing to salad, and stir gently. Season to taste. 3. Heat a small saucepan over medium heat. Add pumpkin seeds, and toast about 3 minutes, stirring frequently until lightly browned. 4. Garnish salad with toasted pumpkin seeds and cilantro leaves. PER SERVING: 326 CAL; 15G PROTEIN; 11G FAT; 45G CARB (8G SUGARS); 298MG SODIUM; 14G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

PAIR WITH GRILLED SALMON OR TOP WITH AVOCADO SLICES FOR A SIMPLE YET DELIGHTFUL SUMMER DINNER.

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This salad is most attractive when served immediately, though leftovers make for an easy on-the-go lunch, and the flavors develop with a longer marinade. Chipotle powder is made from fully ripened jalapenos, which are then dried by smoking. SERVES 4

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Ready, Set, Grill

Red Curry Grilled Trout

MOVE THE KITCHEN TO THE BACKYARD WITH THESE CREATIVE EATS TO DELIGHT YOUR TASTE BUDS.

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Deep-red curry paste and tart lemons add a zesty flavor to mild fish, like trout, catfish and tilapia. SERVES 4 Fish grill pan (optional, but recommended for delicate fish) Vegetable oil, for grill 1 lemon; quartered (leave peel on), divided 2 tablespoons red curry paste 1 ⁄3 bunch parsley leaves 2 garlic cloves, peeled ¼ teaspoon salt ¼ teaspoon pepper 4 tablespoons extra-virgin olive oil 4 cleaned, deboned trout (skin on); catfish or tilapia filets will also work

2. Place half of cut lemon (peel on), curry paste, parsley, garlic, salt, pepper and olive oil in a small food processor or blender. Pulse until a paste forms and lemon and garlic are minced into small bits. 3. Set trout skin-side down on grill pan or directly on grill. Cover flesh with curry-lemon paste; be sure to get in all the crevices. 4. Grill 4 minutes; carefully flip over and grill another 2–3 minutes. Catfish may need 3–4 minutes on second side. 5. Serve with remaining lemon slices. PER SERVING: 324 CAL; 33G PROTEIN; 19G FAT; 4G CARB (0.5G SUGARS); 197MG SODIUM; 2G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

SUMMER 2018 | LIVE NATURALLY

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

DIRECTIONS 1. Preheat grill to medium-high heat; oil grate or grill pan.

H E A LT H Y K I T C H E N | E A T

Fire-Roasted Fennel, Radishes and Potatoes Roasting radishes? Absolutely. You may never again think of radishes as just something to toss in salad. Choose large radishes with healthy green tops. SERVES 4

Perforated grill pan or cast-iron skillet 8 baby red or yellow potatoes; scrubbed, dried, cut in half 1 bunch large radishes; cut in half, save the tops 1 fennel bulb; cut off end and top, slice in ½-inch slices, save the fronds 1 medium onion, cut in half and then eighths Extra-virgin olive oil Salt and pepper 3 sprigs fresh rosemary or fresh thyme Balsamic vinegar

DIRECTIONS 1. Heat grill to high heat (400°). 2. Place potatoes and radishes in separate bowls. Place fennel and onion in a bowl. Sprinkle each bowl with a generous splash of olive oil; season with salt and pepper. 3. Place potatoes in grill pan. Cook for 15 minutes; toss frequently to grill evenly. 4. Lower heat to 375°. Add onions, fennel and herb sprigs. Cook 20 minutes; give vegetables a good stir every few minutes.

5. Add radishes; grill 10 minutes. 6. Wash radish tops (they are notoriously dirty), and dry well. Chop into a rough salad. Add fennel fronds, if available. Set aside. 7. Place vegetables on a platter. Top with radish-fennel greens. Sprinkle with olive oil and balsamic vinegar, and season with salt and pepper. PER SERVING: 363 CAL; 9G PROTEIN; 4G FAT; 76G CARB (6G SUGARS); 641MG SODIUM; 10G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

CHERIBOMB 1-2 oz. vodka 4 oz. Cheribundi Tart Cherry Juice 1 lime Sparkling water (optional) Lime slice & rosemary for garnish

Radish Tops for Reducing Inflammation Did you know that radishes and their leafy tops contain one of the primary compounds for reducing inflammation? The entire radish plant, but particularly the leaves, is a good source of quercetin, a bioactive flavanol that reduces inflammation. Source: Chowfit.com

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RASPBERRY LEMONADE COCKTAIL Santa Cruz Organic® Lemonade Lemon Flavored Beverage 1-2 oz. Malibu Rum Lemon slice & raspberry for garnish

Greek Chicken Meatballs with Eggplant and Zucchini in Pita

1 zucchini, sliced lengthwise into 4 long slices ½ small eggplant, cut lengthwise and then in ¼-inch slices 1 pound ground chicken or turkey ½ cup finely chopped onion 1 cup soft breadcrumbs 1 egg 1 teaspoon salt ¼ teaspoon pepper, plus more to taste 2 tablespoons parsley, chopped 1 tablespoon fresh mint, chopped Extra-virgin olive oil Dried oregano 2–4 whole-grain pita bread rounds, cut in half

SUMMER 2018 | LIVE NATURALLY

Shredded lettuce 1–2 tomatoes, diced ½ cup feta cheese Tzatziki sauce (storebought or recipe below) TZATZIKI SAUCE 1 ⁄3 English cucumber, peeled and diced 1 cup Greek yogurt 2 cloves garlic, minced 2 tablespoons fresh dill 1 tablespoon freshsqueezed lemon juice ¼ teaspoon salt Hefty pinch of pepper To make sauce, place diced cucumber in a colander; press out excess water with paper towel. Place cucumbers in a bowl, add all ingredients, and stir well.

DIRECTIONS 1. Salt zucchini and eggplant; let sit 30 minutes on a rack with paper towels underneath. 2. Meanwhile, place ground chicken or turkey in a medium-sized bowl. Add onions, breadcrumbs, egg, salt, pepper, parsley and mint, and knead with your hands, until well-combined. Chill 30 minutes. 3. Pat excess water from eggplant and zucchini with a dry paper towel. Brush both sides generously with olive oil; sprinkle with dried oregano and pepper. Set on a platter. 4. Shape meat mixture into 4–6 long, flat meatballs. Set on a platter. 5. Heat grill to medium heat; oil well.

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6. Place meatballs on grill; cook 8–10 minutes, turning once. 7. When meatballs are half done, place eggplant and zucchini on grill. Cook 2–3 minutes on each side. 8. Place meat and vegetables on a platter with pita bread, lettuce, tomatoes, cheese and a bowl of tzatziki. Let guests make their own sandwiches. PER SERVING: 367 CAL; 24G PROTEIN; 7G FAT; 13G CARB (7G SUGARS); 1,220MG SODIUM; 4G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

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Tired of burgers and hot dogs? Grilled Mediterranean meatballs (called keftethes in Greece and keftas in Morocco) with a cooling tzatziki sauce are perfect for the steamy dog days of summer. SERVES 4–6

H E A LT H YX XKXI TXCXHX EXN X | E AT

Grilled Strawberries and Rhubarb Compote Don’t forget dessert when grilling. This treat comes together quickly and cooks on its own while you eat dinner. Add a summer beverage of sparkling water garnished with roasted strawberries as an after-dinner refresher. SERVES 4

ROASTED STRAWBERRY SPARKLER Sparkling water 1-2 roasted strawberries Fresh mint for garnish Add Prosecco for an adult version.

1 foil 8x8 pan plus aluminum foil to cover 2 wooden skewers, soaked in water 2 pounds strawberries; trimmed, washed and dried, divided 4 stalks rhubarb, cut down the center and diced 2 ⁄3 cup sugar ¼ teaspoon salt ½ teaspoon vanilla 8 basil leaves, stacked and cut into fine ribbons Fresh mint Berry-flavored sparkling water Vanilla ice cream or 4 ounces strawberry-rhubarb yogurt (try Noosa) 8 thin almond Belgian cookies, broken into pieces (try Private Selection Belgian Almond Thins)

DIRECTIONS 1. Preheat grill to mediumhigh heat. 2. Set aside 8 strawberries for drinks. Halve remaining strawberries, and place in a bowl with rhubarb, sugar, salt, vanilla and basil. Toss well. 3. Place fruit mixture in foil pan; cover with foil. Place on center of grill for 30 minutes. 4. Just as fruit finishes cooking, place 4 of the set-aside strawberries on 2 parallel wooden sticks; repeat (this makes them easier to turn). Grill 3 minutes on each side. 5. Fill each glass with ice. Place 2 roasted berries in each glass, add a few mint leaves, and fill with sparkling water. 6. Divide hot berry-rhubarb compote into 4 bowls; top with ice cream or a dollop of yogurt. Sprinkle with broken cookies. PER SERVING: 267 CAL; 3G PROTEIN; 4G FAT; 56G CARB (42G SUGARS); 205MG SODIUM; 4G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

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TIP Place halved stone fruits like peaches, plums and nectarines directly on the grill grate. Drizzle fruits with honey, and top with slivered almonds. For bananas: Leave them in their skins, and cut them down the middle, fill with chocolate chips, and wrap in heavy-duty foil; grill for 10–15 minutes. LIVENATURALLYMAGAZINE.COM

HEALTHY AGING Many a product claims it can keep you from looking older. But at the end of the day, very basic lifestyle choices could prove to be your fountain of youth. B Y N A N C Y C O U LT E R - P A R K E R

SUMMER 2018 | LIVE NATURALLY

When we talk about getting older, our minds usually go to one of two places: finances (retirement savings, anyone?) or our outward appearance (was that gray hair there yesterday?). Most of us don’t realize until much later in life that there’s a lot more to think about than money and wrinkles. As physician and author Dr. Tieraona Low Dog notes, “An important message to give anyone is: If you are putting money in the bank at 40 so you have it for retirement, you should be thinking just as much about being mobile, active, healthy and pain-free. You want to invest in health habits, too, that meet the needs to live a long life.”

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WHY DO WE AGE? Although the million-dollar questions of why we age and if we can reverse the aging process remain, Tom LaRocca, Ph.D.—instructor and research associate of integrative physiology at the University of Colorado, Boulder, who has been studying healthy aging since 2006—says what scientists do know is that aging starts much earlier than most of us think. “Wrinkles are the least of our concern,” he says. “Most physiological functions, such as lung capacity and muscle strength, start to decline at about age 30. It’s not obvious at first, but eventually this decline reduces quality of life.” Two primary things happen at a cellular level to cause aging, explains LaRocca. The first is oxidative stress, which is what occurs when free radicals are left unchecked. We need free radicals for certain functions, such as detoxifying the body, but when the body’s antioxidants and free radicals get out of sync, free radicals can wreak havoc. Left to their own devices, they can damage cells, proteins, DNA and cell membranes. This streak of damage can also create a pathway to chronic disease and inflammation, and even accelerate aging. “Most people are familiar with free radicals. They are normal. But as we age, there is an overproduction of free radicals, and we don’t clear them out as well as we used to,” says LaRocca. The other process at work in aging is inflammation. Most people are familiar with inflammation in the context of injury. Yet, LaRocca explains, with aging, there is typically a much lower-grade inflammation than with an injury. “The same genes in some cases get turned on during aging that would get turned on with an injury, yet with aging this causes chronic, low-grade inflammation.”

THE GOOD NEWS Aging is a mix of genetics and lifestyle. In other words, there are things you can control. “If you smoke cigarettes, become obese, eat improperly and never exercise, you can be old at age 30. If you don’t do those things, you can be young and vibrant at 70 or 80. A lot is within your control,” says Dr. Stuart Jay Olshansky, professor in the School of Public Health at the University of Illinois in Chicago. “If you put junk in, you should not be surprised to get junk out. Exercise is about as magical as it gets, the elixir, the only equivalent of a fountain of youth that exists today.”

GET MOVING It’s true. Studies point to exercise being a fountain of youth of sorts at the cellular level. “We know that exercise is anti-inflammatory and reduces oxidative stress,” says LaRocca. This doesn’t mean you have to run a marathon—it’s more about just moving your body. “We know through science that there are few worse things for your health than not moving, and it is clear that even a little bit can do a whole lot of good,” says Lisa Cohen, certified nutritionist, fitness expert and owner of lisacohenfitness.com. “Sitting is the new smoking.” There is no one-size-fits-all for exercise, but the most transformative effect, Cohen says, comes with people who are sedentary and simply start moving. If you are already a fit person, high-intensity interval LIVENATURALLYMAGAZINE.COM

training is the best for turning back the clock, suggests a new study published in Cell Metabolism. “In this study, the group that showed the fastest cellular regeneration and improved age-related decline in muscle were the people who did the high-intensity interval training,” says Cohen. Although the study was done using bikes, Cohen says, “If you are walking your dog, go a little harder for 10 seconds, pushing until you are a little uncomfortable and then slow the pace and recover. Do that on and off. The more fit you are, the harder you are able to go. But absolutely, do it at your fitness level.” Exercise also helps us to maintain a healthy weight as we age. “After age 40, it is pretty much part of the natural degenerative process that you would lose muscle mass yearly. The more muscle mass you have, the higher your metabolism is. Through the natural degenerative process, we lose that muscle mass, so our metabolism is subsequently going down each year. Thus, we have to eat less to maintain our weight,” Cohen explains. “With exercise, we not only regenerate cells; we improve muscle mass and boost metabolism.”

DON’T FORGET YOUR DIET Not surprisingly, like exercise, a healthy diet and lower calorie intake also reduce inflammation and oxidative stress, says LaRocca. In fact, studies indicate that eating approximately 10 percent fewer calories can delay disease, says Low Dog. The goal should be to stay within your normal weight range or on the leaner end of normal weight, she says. “Some studies have shown that small reductions in calories over time can decrease the risk of diabetes and improve cholesterol. The key is to choose to eat calories that are as nutritious as possible,” she explains. Your first nutrition step should be to cut out the bad stuff. “The foods that we know will age you are sugar and processed foods. Reduce or eliminate those,” Cohen says. With her clients, Cohen focuses primarily on a plantbased diet, with small amounts of fish and animal protein, whole grains and healthy fats, which is similar to the Mediterranean diet. Although there is no evidence that the Mediterranean diet will specifically make you live longer, LaRocca notes that people who consume this diet have been shown to have lower levels of oxidative stress, have a lower risk for heart attacks and strokes, and are less likely to develop Alzheimer’s disease. Studies also show that antioxidants can combat oxidative stress. The key here, says LaRocca, is to get them through your diet, not as a supplement. This is in part why Cohen suggests to her clients that they get six servings of fruits and vegetables a day. “Ideally it’s one to two servings of fruit, and then four or more servings of

SUMMER 2018 | LIVE NATURALLY

vegetables,” she says. Antioxidant-rich fruits and veggies include blueberries, blackberries, plums, oranges, kale, spinach and brussels sprouts, to name just a few. If you focus on diet and exercise, you’re on the right path, Olshansky says. “You make a decision every day when you wake up: ‘What will I eat? Am I going to exercise? Am I going to take care of my body?’ If you have a lifetime of making the right choices, you tend to make out better than if you make bad choices. Don’t overthink it.”

VANITY FAIR As for the wrinkles? Vanity is not such a bad thing, says Low Dog. “It’s OK to want to feel and look your best. There is something useful about taking pride in one’s appearance. Where it’s a problem is when we do it because we feel shame for aging.” Instead of feeling shame, make it about embracing change, Olshansky suggests. “Things will change with the passage of time—you can let them affect you or adapt to them. I was a runner for about 40 years. I had to stop, but I replaced it with the elliptical and walking. It’s all about adaptation and what you can do to replace the things you can’t do anymore. Instead of fretting about what you have lost, focus on what is new that you can do.”

HEALTHY AGING

BALANCE

VITAMINS ✦ Vitamin

Every time you brush your teeth, do it on one foot, says Dr. Olshansky, who says he picked up this tip from a lecture put on by the International Longevity Centre. “Balance yourself on one foot for one to two minutes while you brush your teeth every day. Balance on one foot when you brush your teeth in the morning and on the other when you brush your teeth at night. It’s a simple exercise or procedure that can help you dramatically improve your balance.”

In addition to taking a good multivitamin that has vitamin K to aid calcium absorption, Low Dog recommends taking the following nutrients as you age. She also suggests getting tested if you think you are deficient in any nutrients.

B12 Roughly 15 percent over age 70 are vitamin B12 deficient, and estimates vary for people ages 50 to 70. There are even some estimates that as many as 20 percent of us are deficient. The problem with B12 deficiency is that the symptoms can easily be misinterpreted as signs of aging, says Dr. Low Dog. “Joint pain, depression, memory loss, loss of taste and smell— people just think ‘I am getting old,’ not realizing that they are deficient.” The Health and Medicine Division of the National Academies of Sciences, Engineering and Medicine recommends that adults over age 50 get B12 from fortified foods or dietary supplements.

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SLEEP

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✦ Vitamin

D As we age, our ability to make vitamin D in our skin decreases, even with sun exposure. “The kidneys are where we make the active form of vitamin D, yet kidney function decreases with age, which then impairs your ability to absorb calcium. You need vitamin D to absorb calcium,” Low Dog says.

✦ Magnesium

Low levels of this often-overlooked mineral are associated with type 2 diabetes, high blood pressure, osteoporosis, colon cancer, cardiovascular disease and poor metabolic health. It helps regulate blood sugar and maintain insulin sensitivity, among other things, Low Dog says.

They don’t call it beauty sleep for nothing. Sleep can reduce levels of cortisol, which is released in response to stress, and balance hormones. “Sleep cures just about everything,” says Dr. Olshansky. “Sleep deprivation leads to all kinds of health problems, especially among older individuals. When you sleep, you are physically cleaning out substances in the brain that create problems, and your body repairs itself at night. Sleep is a big deal.” The National Institutes of Health recommends that adults older than 18 get seven to eight hours of sleep each night.

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Forever Young Four natural supplements to support healthy aging. B Y K A R E N M O R S E , M . P. H .

etting older is a fact of life. And while genetics affects how you age, there’s a lot you can do to stay looking and feeling your best. A wholesome lifestyle and proper nutrition are essential, but supplements that promote healthy aging could give you an extra edge. According to the latest anti-aging research, these four supplements are worth considering.

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COLLAGEN

The most abundant protein in the body, collagen is a critical component of our bones, joints, hair, skin and nails. As we age, collagen production slows down, with up to a 25 percent reduction by the age of 40, leading to symptoms such as sagging skin, wrinkles, aching joints and bone-density loss. Research has shown that supplementing with collagen can protect bones and joints, as well as combat the signs of aging skin. Though more than 20 types of collagen have been identified, three of them (types I, II and III) account for about 90 percent of the body’s collagen supply. Supplements containing types I and III collagens are used to improve skin elasticity, minimize fine lines, strengthen nails and support bone health, while a type II collagen supplement supports cartilage and healthy joints. A study published in Clinical Interventions in Aging found that subjects who took a supplement containing 50 milliliters of hydrolyzed type I collagen daily for 60 days had a noticeable reduction in skin dryness and wrinkles. After 12 weeks,

the subjects were noted to have significantly greater collagen density and firmer skin. A 2016 study investigating type II collagen found that subjects with osteoarthritis knee pain who took a daily type II collagen supplement of 40 milligrams for 180 days had less pain and stiffness than subjects who were randomized to the placebo group. There’s no recommended daily dose for collagen supplements. For the best results, take as directed on the product packaging.

OMEGA-3 FATTY ACIDS

Omega-3 fatty acids are necessary for our bodies to function properly. In addition to supporting a healthy heart, they protect joints and muscles, are important for cognition and eye health, and promote normal cell and organ function. The three main omega-3s are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is primarily found in plants, such as flaxseed and soybeans, while EPA and DHA are found primarily in seafood (and sea plants). Our bodies don’t make enough of

REMEMBER THAT STAYING “YOUNG” IS ABOUT MORE THAN WHAT WE LOOK LIKE: IT’S KEEPING OUR BODIES HEALTHY INSIDE AND OUT.

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these fatty acids on their own, so we must get them from our diets. The American Heart Association recommends eating at least two servings of fatty fish per week or taking an omega-3 supplement when that isn’t possible. To maintain good health and avoid a fatty-acid deficiency, experts recommend a dose between 500–1,000 milligrams of EPA plus DHA daily.

CURCUMIN

Used in Ayurvedic medicine and Traditional Chinese Medicine to treat conditions such as pain, inflammation and skin wounds, turmeric (the source of curcumin) has been known for its medicinal properties for thousands of years. Results from 2012 research at The Ohio State University, published in Nutrition Journal, found that healthy middle-aged people who supplemented with a low dose of curcumin could experience health-boosting benefits, including lower plasma triglyceride levels (a high level has been linked to cardiovascular-disease risk). A study of patients with rheumatoid arthritis, published in Phytotherapy Research, found that subjects who were randomized to a curcumin group and took 500 milligrams twice a day reported less swelling and pain than subjects who took a prescription drug to treat their condition. There is currently no recommended daily dose of curcumin, but the U. S. Food and Drug Administration has classified it “generally recognized as safe.” Talk to your doctor about a dose that’s right for you, and don’t exceed the amount recommended on the product label.

suffer from magnesium deficiency, which can lead to stress, anxiety and sleeplessness, to name a few symptoms. Stress takes a huge toll on the body and is thought to accelerate aging. One study investigating work-related exhaustion, an indicator of chronic stress, found that prolonged stress shortened telomere length, a sign of accelerated cellular aging. Magnesium, known as the “anti-stress” mineral, has been found to reduce stress and anxiety, as well as to promote relaxation and restful sleep. You can find magnesium in pill and powder form, so buy what you think you’ll be most likely to continue using. The National Institutes of Health recommends 320 milligrams per day for women and 420 milligrams daily for men.

MAGNESIUM

Our bodies need the essential mineral magnesium for more than 300 biochemical reactions. According to experts, the majority of Americans

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SUMMER 2018 | LIVE NATURALLY

Nature’s Way Curica Turmeric Drops are formulated with Theracurmin, a more bioavailable form of curcumin for enhanced absorption.

NeoCell Super Collagen Powder with types I and III collagen promotes healthy skin.

Solgar No. 7 with type II collagen, vitamin C, a boswellia extract and spices— including turmeric root, ginger root, white willow bark and a blend of peppers— targets joint structure and function.

Natural Vitality Natural Calm magnesiumsupplement powder restores healthy magnesium levels with daily use.

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TRY Mushrooms as Meat Made with beans and mushrooms, these meat-free burgers are hearty enough for carnivores. BY DINA DELEASA-GONSAR

Blending mushrooms with meat or using them as a substitute is not only healthier for you but for the planet as well. These patties are made up of black beans and hearty portobello mushrooms; caramelized onions elevate the flavor. Everyone in my family was surprised by how much they loved them. Serve on a pretzel or brioche bun with avocado, thinly sliced radish, arugula and a slice of heirloom tomato, plus your favorite condiments.

Caramelized Onion and Portobello Mushroom Burgers

HOW TO CARAMELIZE ONIONS

MAKES 6 PATTIES

1 (15-ounce) can black beans, drained and rinsed 2 cups portobello mushrooms; gills and stem removed, roughly chopped 2 tablespoons garlic, minced 2 tablespoons Worcestershire sauce

2 tablespoons water ½ lemon, juiced 1 tablespoon chia seeds 1 teaspoon onion powder ½ teaspoon black pepper ½ teaspoon kosher salt 1 teaspoon harissa

DIRECTIONS 1. In a food processor, add black beans, mushrooms, garlic, Worcestershire sauce, water, lemon juice, chia seeds, onion powder, black pepper, salt and harissa. Pulse until mixture is a thick paste; chunks are OK. 2. In a large bowl, beat eggs; add mushroom and bean mixture. Then add breadcrumbs, cheese and caramelized onions. Mix well. 3. In a large frying pan, heat olive oil over medium heat. Once oil starts to simmer, 1–2 minutes, use dampened hands (the mixture will stick to you if you don’t) and scoop a ½ cup of the mixture into the palm of your hand. Gently shape into a burger,

SUMMER 2018 | LIVE NATURALLY

2 eggs 1 cup panko breadcrumbs ¾ cup Parmesan cheese, grated ½ cup caramelized onions (see box below) 1 tablespoon olive oil

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all the while pressing together. The mixture should hold a burger shape. If it doesn’t, add a tablespoon more of breadcrumbs. 4. Place in frying pan, and cook 3–5 minutes per side, or until they’re golden brown and a crust has formed on each side. PER BAR: 267 CAL; 16G PROTEIN; 12G FAT; 25G CARB (3G SUGARS); 471MG SODIUM; 8G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

Dina Deleasa-Gonsar loves to create recipes and, in particular, experiment with ingredients. See more of her creations at dishitgirl.com.

Thin-slice 1–2 onions. Coat the bottom of a frying pan with 2 tablespoons butter, or a mixture of olive oil and butter (about 1 teaspoon per onion). Heat pan on medium-high heat, until butter is melted. Add onions, and stir to coat with the butter. Spread onions evenly over the pan, and let cook, stirring occasionally. After about 10 minutes, sprinkle onions with about ½ teaspoon sugar and a bit of salt. This process could take 30–45 minutes—low and slow is the key.

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

PORTOBELLOS ARE A GOOD SOURCE OF PROTEIN, THIAMIN, VITAMIN B6, MAGNESIUM, ZINC AND MANGANESE.

SPAR K SOM ET HING

AWESOME TOGETHER

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PROVEN BY SCIENCE, LOVED BY TASTE BUDS. 1.4x HIGHER IN ANTIOXIDANTS THAN ANY FRUIT JUICE THE SUPER NATURAL SUPER FRUIT

Every super natural benefit in Cheribundi is supported by science and research. With proven benefits like muscle recovery, more effective sleep and immune system support, our natural tart cherry juices are created to work as a key part of a healthy lifestyle. Our propietary process keeps the highest amount of nutrients in our products, and is also key in providing great taste. SEE WHAT SCIENCE HAS TO SAY AT CHERIBUNDI.COM