Live Naturally Kroger Michigan Winter 2017 by Alive Publishing Group

MICHIGAN

IT’S GOOD FOR YOU: SAY YES TO YOGURT

fast easy

! n i W

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

WINTER COMFORT MEALS FOR CHILLY NIGHTS

TEA TIME THIS AGE-OLD BEVERAGE IS MAKING A COMEBACK

EAT YOUR BEANS PROTEIN, FIBER AND COMPLEX CARBS, ALL IN ONE

5 SUPPLEMENTS YOU SHOULD BE TAKING

Roasted Sweet Potato & Pepper Skillet with OverEasy Egg— try it with Vegetarian Bacon! pg 20

Compliments of

WINTER 2017

from the editor Three Cheers for Plants

ne of my fondest childhood memories is the huge vegetable garden that my mom, sister and I would plant each spring. Mom would plot out the rows, then she would assign my sister and me different sections to bury the precious seeds or starter plants for lettuce, spinach, string beans, peas, broccoli, beets and tomatoes. Harvesting and preparing our freshgrown veggies throughout the season was always a joy—I especially loved salads of fresh, sweet greens. We also cooked and canned some of our harvest, like beets and tomatoes, in early fall so we could enjoy them year-round. Little did I know, but along with providing us healthy vitamins and minerals, a percentage of our garden was also providing us with protein. From leafy greens and legumes (like peas and beans), to nuts, seeds and even broccoli, many whole foods are a great source of protein. The term “plant-based proteins” is becoming more commonplace thanks to the growth and popularity of vegetarian and vegan diets. According to a recent Harris Poll commissioned by the Vegetarian Resource Group, 37 percent of the U.S. population always or sometimes eats vegetarian meals when eating out; about 3 percent of the population is vegetarian (including vegans) all the time. This past year was also the International Year of Pulses to encourage people to incorporate more of these protein- and fiber-rich edible seeds, which include beans, peas, chickpeas and lentils, into their diets. As the wife of a vegetarian, I am always looking for tasty and interesting ways to incorporate protein in our meals sans meat. (I am actually a flexitarian, so I occasionally indulge in some meat or fish

when we dine out. Chefs are much better at preparing it than I am!) With the growing awareness around plant-based proteins, though, vegetarian recipe options abound. In this issue, we’re excited to share a plethora of delicious recipes that incorporate plant-based proteins. Like beans? The stellar cooking students at Bauman College, which teaches holistic nutrition and culinary arts, have crafted several dishes, from the simple, hearty Sweet Potato and Black Bean Soup, to the Tricolore Bean Salad, Pumpkin Mushroom Cannellini Bean Stew and Asian-inspired Coriander Cauliflower and Chickpeas with Lemongrass-Infused Coconut Rice (see pages 14–16). And our new Fast and Easy section (pages 19–22) with recipes in 45 minutes

or less features a flavorful Green Lentil Soup with Kale and Mushrooms, plus several recipes that include both plantbased proteins and meat; give the Spaghetti Squash & Meatballs with Pumpkin Seed Pesto a try. Enjoy this issue. We look forward to sharing more great recipes and stories with you throughout 2017.

Rebecca Heaton, Editor editor@livenaturallymagazine.com

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

contents winter 2017

departments begin 05 HOW A FATHER AND DAUGHTER WENT FROM HEAVY TO HEALTHY PLUS The latest findings about dietary fat, superfood trends, and the science behind why you crave certain foods.

kitchen 09 TYPES OF YOGURT PLUS Secrets behind fermenting foods, and tips on reducing food waste while cooking.

eat 13 BETTER WITH BEANS Beans have many dimensions of flavors, colors and textures. Try them in our medley of tasty recipes, courtesy of the budding chefs at Johnson & Wales University.

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

boost 30 TOTAL-BODY HEALTH 5 supplements that nourish you from head to toe. BY KAREN MORSE

try 32 AVOCADO AND CHOCOLATE

24 feature

LET’S TALK TEA

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

These two ingredients become best friends to create a rich, moist cake.

recipe index Chocolate Avocado Cake 32 Coriander Cauliflower & Chickpeas 16 Green Lentil Soup with Kale & Mushrooms 21 Pumpkin Mushroom Cannellini Bean Stew 16 Roasted Sweet Potato & Pepper Skillet 20 Shepherd’s Pie with Cauliflower Crust 19 Spaghetti Squash & Meatballs with Pumpkin Seed Pesto 22 Sweet Potato & Black Bean Soup 16 Tricolore Bean Salad 16

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

2 Winter 2017 / Live Naturally

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

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Winter 2017 livenaturallymagazine.com GROUP PUBLISHER Deborah Juris EDITOR Rebecca Heaton ART DIRECTOR Charli Ornett ASSOCIATE ART DIRECTOR Lindsay Burke ASSISTANT EDITOR Kellee Katagi COPY EDITOR Julie Van Keuren

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

or years, Rob Kidney and his daughter, Sarah Gilbert, struggled with weight. Then they were accepted to compete on NBC’s weight-loss show The Biggest Loser as a pair on Season 17. Together, they lost 238 pounds. Today, they continue to follow and preach a healthy, natural-foods diet and lifestyle. We caught up with them to learn more about how it all began.

Tell us how you gained weight. RK: We had both been struggling with weight for a

while—Sarah after getting married and her first pregnancy, me after a string of tragedies, including losing my business to a tornado, helping a loved one with drug addiction and fighting prostate cancer. SG: We got caught up in emotional eating, and the weight kept adding on. We were both in a dark place and just got complacent that this was how it was going to be. How did you get on The Biggest Loser? SG: We tried out for Season

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

COURTESY OF THE BIGGEST LOSER

Please share some memories of your experience. RK: I had an “aha” moment when we

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

FROM 593 TO 355! Father and daughter each lost 119 pounds. (Rob started at 326, and Sarah at 267.)

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

fatty, convenient foods. My body went through a shock on the show. But once I got into a rhythm of eating healthier, I started to feel better. Now I make healthy eating a priority. I’ve learned recipes and cook with natural, nutritionally dense foods, and I exercise regularly. I also run a website called theflourishmovement. com to inspire people. RK: I used to go to drive-through restaurants. Now I prep all of my foods ahead of time each week. I’m on the road a lot for work, and I never go without my prepped salads, cashews, a healthy protein of some sort, plus plenty of other healthy, natural foods. I feel good every day—it’s just so much fun to eat this way. Follow Rob and Sarah on Facebook facebook.com/theflourishmovement facebook.com/rob.kidney

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begin

SIMPLE TRUTHS

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

6 Winter 2017 / Live Naturally

SHUTTERSTOCK (2)

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

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

ust. Have. Chocolate. When food cravings hit, it’s easy to feel like a slave. That’s because cravings have their root in physiology. Trouble is, scientists can’t agree exactly where those roots are. The one thing most do agree on is that cravings are generally not your body pleading for a nutrient it needs, as we like to tell ourselves. More likely, the cravings are a result of the complex mix of some of the following theories: ∞ Your brain is looking to recreate past feel-good experiences, such as the release of dopamine that a sugar-binge triggers. ∞ Hormone imbalances and chronic stress may lead to more cravings. ∞ The microbiota in your gut are clamoring for fuel they need to thrive. Some microbes grow best from fat; others from sugars. The downside: These aren’t always microbes you want to encourage. ∞ Your circadian rhythm causes you to seek out sweet, starchy and salty foods in the evenings, usually around 8 p.m. and continuing until around midnight. Regardless of why you’re craving a certain food, it’s key to have tools to combat the urge, at least if it’s an unhealthy one. Here are research-based methods for squelching cravings—experiment with them until you find ones that work for you.

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

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

Examine Your Diet. Incorporate protein into every meal or snack; people low on protein tend to experience more cravings. Also be sure to eat a wide variety of healthy foods—a limited diet is associated with increased cravings.

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

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OF G N SOMETHI

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on any FIVE (5) Dannon® single serve cups or drinks, TWO (2) multipacks or ONE (1) quart

kitchen Yogurt Your Way

WHAT ABOUT KE

FIR?

Like yogurt, kefir is a cultured milk product that is fri endly to lactose intolerant people. Its taste is a cross between butterm ilk and yogurt. Mo st often available in a liquid form, it typically contains ma ny more probiot ic cultures for gut health than yogu rt. Our favorite: Lif eway Organic Ke fir.

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

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

Type Top picks The scoop

Our testers say Best for

Also try

GREEK

PROBIOTIC

NONDAIRY

MIX-IN

KIDS

Stonyfield Organic Whole Milk Greek – Strawberry

Noosa Finest Yoghurt —Pumpkin

Silk Dairy-Free Yogurt Alternative – Peach Mango

Dannon Oikos Crunch – Key Lime Crumble

Danimals Squeezables Strawberry Explosion

This thick, tangy yogurt is made by straining out most of the liquid whey. It’s higher in protein (nearly double!) and lower in sugar than conventional varieties, but it also generally has less calcium.

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

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

Sure, you could add your own granola or fruit or honey. But for grab-and-go convenience, nothing beats single-serve packages with a separate compartment for mix-in ingredients. This opens up a wealth of new topping possibilities—crispy graham crackers, anyone?

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

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

“I craved this all day! Love the variety of unique flavors.”

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

“The perfect blend of flavors.”

“Thumbs up from all my kids.”

dips and sauces, cooking, a sour-cream substitute

mixing with granola, baking

snacking, smoothies

anywhere-anytime snacking

kids’ snacks and lunchboxes, on-thego breakfasts

FAGE Total 2% with Key Lime

Activia Probiotic – Peach

So Delicious Dairy Free Coconutmilk Yogurt Alternative

Chobani Greek Yogurt Flip – Almond Coco Loco

Stonyfield Organic YoKids Squeeze – Straw-Nana-Rama

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

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

TIP If you like Greek yogurt’s thickness, don’t stir it—simply add toppings bit by bit as you eat it. Stirring makes it liquidy.

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kitchen

FLAVORS

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

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

10 Winter 2017 / Live Naturally

ic, fermented environment,” says Shockey. “If anything is wrong, your five senses will know it.”

Basic How-To

daily to make sure the vegetable is submerged, pressing down as needed. You can start to test the flavor as soon as day four. “You’ll know it’s ready when it’s pleasingly sour and pickle-y tasting, without the strong acidity of vinegar,” says Shockey. Ladle your vegetable into smaller jars, tighten the lids, and store in the fridge for up to one year.

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

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

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

ERIN KUNKEL WITH PERMISSION FROM STOREY PUBLISHING

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

PREP LIKE A PRO

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

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

Freeze Your Herbs.

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

Make Croutons. You never have to throw away day-old or two-day-old bread—simply use a serrated knife and cut into 1-inch cubes. Place in a bowl, and toss with a drizzle of olive oil, salt and grated Parmesan, or any seasoning blend you prefer. Transfer to a baking sheet, and bake for 10 minutes in a 400° oven. Once cooled, you can bag them and freeze them. Simply reheat in the oven for a couple of minutes once thawed.

Grow More Scallions and Garlic.

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

4 SHUTTERSTOCK; COURTESY MICHAEL LOVE

Dress Up Leftovers with Dipping Sauce. This

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

“They’re very unfussy and easy to incorporate in meals,” says Shockey. Use them like a condiment on burgers and sandwiches. Spoon some on a salad, or over rice or noodles. Or just eat them on their own.

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

✳

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

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

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

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

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

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

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

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

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

AARON COLUSSI, STYLE ERIC LESKOVAR

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

NAVY mild flavor; powdery texture •

MINERALS One half-cup serving of cooked dry beans contains large amounts of iron, phosphorus, magnesium, manganese, potassium, copper, calcium and zinc. B VITAMINS Although some B vitamins are lost in preparation, cooked dry beans retain more than 70 percent of these vitamins after hot soaking and cooking.

✳ GARBANZO nutlike taste; buttery texture •

DID YOU KNOW…? Beans are part of the legume plant family Leguminosae (or Fabaceae). A legume is a simple, dry fruit contained within a shed or a pod. The most well-known legumes are beans, peas, peanuts and alfalfa.

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

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eat

DISH IT UP

Better with Beans A wallet-friendly source of protein, fiber and complex carbs, beans have many dimensions of flavors, colors and textures. Jump in! TURN TO PAGE 16 FOR RECIPES

Coriander Cauliflower and Chickpeas with LemongrassInfused Coconut Rice

DRY VS. CANNED? Dried beans take on flavor as they cook; canned beans, which are already fully cooked, offer convenience because they donâ&#x20AC;&#x2122;t require soaking prior to use. In general, the two types are nutritionally comparable, but canned beans are usually higher in sodium and slightly lower in nutrients. Sweet Potato and Black Bean Soup

14 Winter 2017 / Live Naturally

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

Tricolore Bean Salad

✳

Pumpkin Mushroom Cannellini Bean Stew

AARON COLUSSI, STYLE ERIC LESKOVAR

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

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eat

DISH IT UP

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

1. Heat oil in a medium-sized pot, over medium-high heat; add onion and cook until translucent, 3–5 minutes. 2. Add garlic, jalapeno and stock; cook until tender, 5–7 minutes. Add beans, tomatoes and sweet potatoes; simmer at low heat 10–15 minutes, until sweet potatoes are tender. 3. Add vinegar, salt and pepper to taste. 4. Optional toppings: grated cheese, sour cream, relish, chorizo sausage PER SERVING: 336 CAL; 15G PROTEIN; 9G FAT; 53G CARB (7G SUGARS); 844MG SODIUM; 14G FIBER

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

1. If using dried beans versus canned, you will need to soak them. Wash beans. Place them in separate bowls, and add enough cold water to cover them by at least 1 inch. Soak 4–6 hours. 2. Cook beans in three medium pots. Fill pots with water and bring to a boil. Drain beans, discard soaking water, and add them to boiling water. Boil over high 16 Winter 2017 / Live Naturally

heat for 10–15 minutes. Lower heat to a gentle simmer, and cook beans until tender but firm, 30–60 minutes. Add ½ teaspoon salt to each pot. Drain beans and let cool. 3. In a small jar, mix lemon juice, lemon zest, garlic, oil and remaining ½ teaspoon salt. Close lid tightly, and shake jar until ingredients are well blended. 4. In a medium serving dish, mix together beans, carrots, celery, bell pepper and onion. Add vinaigrette, and gently toss ingredients. Sprinkle with parsley. Add salt and ground black pepper to taste. PER SERVING: 236 CAL; 6G PROTEIN; 14G FAT; 22G CARB (4G SUGARS); 1,118MG SODIUM; 6G FIBER

5. While rice is cooking, combine cauliflower and chickpeas on parchmentlined baking sheet. Drizzle with 2 teaspoons coconut oil, add remaining coriander and ½ teaspoon salt, and stir to coat. Roast in oven 35–45 minutes, or until browning; stir halfway through. 6. Remove cauliflower and chickpeas from oven, and place in large sauté pan with ¼ cup coconut milk. Cook over mediumlow heat 3–5 minutes, until combined. Stir in cilantro and salt, to taste. 7. To serve, scoop rice on plates with a ½-cup measuring cup, and serve cauliflower mixture alongside. Garnish with cilantro and chile peppers.

Coriander Cauliflower and Chickpeas with Lemongrass-Infused Coconut Rice

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

By Autumn Matli | Serves 4

By Soyoung Lee | Serves 4

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

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

1. Heat oven to 400°. In a medium saucepan, heat 2 teaspoons coconut oil over medium heat. When oil has melted, add onion and stir to coat. Reduce heat to medium-low, and cook onion 8–10 minutes, until fragrant and translucent. 2. While onion is cooking, place coriander in a small pan and toast over medium heat, 5–8 minutes, until fragrant and slightly browned; frequently shake pan to toast evenly. Remove from heat; transfer to a spice grinder or mortar and pestle, and grind. 3. Add ginger, garlic, lemongrass, ½ teaspoon salt and half of ground coriander to onion mixture; stir to combine. Cook 2–3 minutes, until fragrant. 4. Add 1 cup coconut milk and rice; stir and cover to cook over low heat 35–45 minutes, until liquid is absorbed and rice is creamy. Remove lemongrass.

Pumpkin Mushroom Cannellini Bean Stew

1. Heat a large skillet over medium heat; add olive oil and onion. Cook, stirring often, 3–5 minutes. Set onions aside. 2. In same skillet, add 1 tablespoon olive oil and add mushrooms. Cook, stirring often, until soft, 3–5 minutes. 3. Add chopped herbs to skillet, and stir. Turn off heat. 4. In a large pot, combine onions, mushrooms and herbs with beans, potatoes and pumpkin. Add stock, and simmer on low heat for 60 minutes. 5. Add salt and pepper to taste. PER SERVING: 347 CAL; 16G PROTEIN; 9G FAT; 52G CARB (5G SUGARS); 854MG SODIUM; 7G FIBER

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

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

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

Shepherd’s Pie with Cauliflower Crust A twist on a classic English dish, this recipe highlights cauliflower, high in vitamin C and antioxidants, in place of a traditional potato topping. Choose roasted garlic powder, if available, for added flavor complexity. Serves 6

Give sea salt a try in any re cipe that requires salt. With 80-plus minerals, it is less proc essed and more fla vorful than regular table salt.

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

AARON COLUSSI, STYLE ERIC LESKOVAR

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

1. Preheat oven to 425°. Steam cauliflower 12–15 minutes, until fork tender. 2. Meanwhile, make filling by heating oil in a large sauté pan over medium-high heat. Add onion, carrots and celery, and cook 10 minutes, until vegetables soften. 3. Add ground beef, and cook about 7 minutes, until cooked through. Drain off excess fat. 4. Stir in peas, salt, herbs and spices, and cook for a couple of minutes, until peas are warm. 5. To make cauliflower crust, blend all crust ingredients in a food processor until smooth and creamy. 6. To assemble, layer meat mixture in a 9x13 baking dish, followed by cauliflower mixture. 7. Bake 10 minutes, until heated through. Sprinkle with chives to garnish. PER SERVING: 478 CAL; 35G PROTEIN; 26G FAT; 30G CARB (8G SUGARS); 1,173MG SODIUM; 12G FIBER

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Roasted Sweet Potato & Pepper Skillet with Overeasy Egg A versatile skillet for brunch or dinner. For another version, omit bacon and add a 1/2 pound of shiitake mushrooms. Sauté mushrooms in 2 tablespoons coconut oil. Serves 4 2 large sweet potatoes, medium dice 3 tablespoons coconut oil, melted 1 teaspoon cumin 1 teaspoon coriander 1 teaspoon onion powder 1 teaspoon sea salt ½ pound natural or vegetarian bacon*, roughly chopped 1 small onion, small dice 1 medium red bell pepper, medium dice 1 medium yellow bell pepper, medium dice 3 cups baby spinach Coconut oil for greasing pan 4 cage-free eggs

✳

1. Preheat oven to 425°. On a large-rimmed baking sheet, coat sweet potatoes with coconut oil, spices and salt. Roast 40–45 minutes, until browned and crispy. 2. Meanwhile, in a sauté pan over medium heat, cook bacon until crispy, about 5 minutes. Drain all but 2 tablespoons of fat. 3. Add onions; sauté 3–4 minutes until translucent. Stir in peppers, and cook an additional 2–3 minutes, until softened. Stir in spinach to wilt. 4. Heat a frying pan over medium heat, adding oil to coat pan. Fry four eggs overeasy, keeping yolk soft. 5. Stir roasted sweet potatoes into vegetables, and serve topped with a fried egg.

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

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

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

20 Winter 2017 / Live Naturally

Tip

PHOTO CREDIT

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

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

Green Lentil Soup with Kale and Mushrooms

AARON COLUSSI, STYLE ERIC LESKOVAR (2)

Grounding and nourishing, this vegetarian soup is perfect for frosty winter nights. Lacinato kale, also known as dinosaur or Tuscan kale, is preferred for this recipe, but any variety will work. Serves 8 1½ cups green lentils, soaked overnight 2 tablespoons olive oil 1 medium onion, medium dice 2 medium carrots, medium dice 2 stalks celery, medium dice 1 pound cremini mushrooms, stems removed and caps thinly sliced 1 teaspoon dried basil 1 teaspoon paprika ¼ teaspoon crushed red pepper flakes, optional 12 cups vegetable broth 1 bunch lacinato kale, stems removed and sliced into thin ribbons 2 tablespoons red wine vinegar 1 tablespoon + 2 teaspoons lemon juice

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

1. Drain and rinse lentils. 2. Heat oil in a large saucepan over medium heat. Add onion, carrots and celery with a pinch of salt, and sauté 7–10 minutes, until vegetables begin to soften. 3. Stir in mushrooms, basil, paprika and red pepper flakes; stir occasionally until mushrooms soften, about 5 minutes. Drizzle additional oil if needed to keep mushrooms from sticking. 4. Add lentils and broth. Cover and simmer 25–30 minutes, until lentils are cooked through. 5. Stir in kale and let wilt. Season with vinegar, lemon juice, tamari and salt. 6. Top with grated Gruyère and serve. PER SERVING: 234 CAL; 14G PROTEIN; 6G FAT; 33G CARB (6G SUGARS); 1,927MG SODIUM; 13G FIBER

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Spaghetti Squash & Meatballs with Pumpkin Seed Pesto Try spaghetti squash “noodles,” rich in vitamins and minerals, in place of regular pasta. Serve extra pesto over eggs, or whisk with olive oil and vinegar for an easy salad dressing. For the quickest version of this dish, use a store-bought pesto. Serves 4

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

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

22 Winter 2017 / Live Naturally

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

1. Preheat oven to 400°. Carefully slice squash lengthwise, and remove seeds with a spoon. Rub inside of squash with coconut oil and sprinkle with salt. 2. Place cut side down on a baking sheet lined with parchment paper. Roast 30–40 minutes, until tender and easily pierced with a fork. Cool until squash can be comfortably handled. 3. While squash is roasting, combine meatball ingredients in a medium bowl. 4. Line a second baking sheet with parchment paper, and use a small cookie scoop or tablespoon to form mixture into small balls. Place 1 inch apart on baking sheet. 5. Place meatballs in oven, and cook about 15 minutes, until firm to touch and cooked through. 6. While meatballs are cooking, prepare pesto in a food processor. Process parsley, basil, pumpkin seeds, lemon juice, garlic and salt, scraping down the bowl as needed. Drizzle in oil, and process to a chunky, yet blended consistency. 7. Using a fork, scrape squash “noodles” from skin into a medium bowl, and stir in pesto. Top with mini meatballs. PER SERVING: 449 CAL; 26G PROTEIN; 33G FAT; 16G CARB (2G SUGARS); 1,317MG SODIUM; 3G FIBER

AARON COLUSSI, STYLE ERIC LESKOVAR

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

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tea F

or beverage connoisseurs with discriminating palates, tea is fast becoming the new wine. So say health-conscious baby boomers, millennial foodies and professional “tea sommeliers” who have turned the age-old beverage—once viewed as a staid drink for rocking chairs or sick days—into a hot and growing trend. Since 1990, U.S. sales of tea have risen sixfold, approaching $12 billion in 2015, according to the Tea Association of the U.S.A. Sales of green tea, linked to everything from heart health to cancer prevention to weight loss, have risen 200 percent in the past decade. And consumers have moved well beyond the standard Lipton tea bag, pushing sales of loose-leaf teas up 10 percent annually for several years, via a growing selection of specialty tea salons and online purveyors. From New York to Los Angeles, tea sommeliers at high-end restaurants have taken a cue from their peers in the wine

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

TALK

world, offering tea tastings and advice on which tea to pair with which food. Some chefs and bartenders have even begun to cook food and mix cocktails with tea leaves. Meanwhile, researchers from Tufts to the University of California Davis continue to uncover medicinal properties hidden in the humble tea leaf. “The health benefits of tea have driven the industry quite a bit. But tea is more than just medicine,” stresses Donna Fellman, director of the Colorado-based World Tea Academy, which offers courses on everything from the biochemistry of tea processing to “tea terroir” (its geographic origin and farming practices), which gives teas their distinct flavors. “For 5,000 years there has been an important relationship between tea and mankind,” says Fellman, “and that rich history and culture is all there in the cup when you drink it.”

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

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

● 87 percent of millennials drink tea regularly. Source: Tea Association of the U.S.A.

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

SHUTTERSTOCK

LISA MARSHALL

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

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As legend has it, tea was discovered in 2737 B.C. when the Chinese Emperor Shen-Nung was sitting next to his servant as he boiled hot water. Leaves from a nearby evergreen shrub, Camellia sinensis, flew into his pot. The Emperor drank it and liked it, and tea was born. To this day, all tea—excluding “herbal tea”—still comes from this plant, with different processing methods determining whether it’s white, black, green, yellow, oolong or dark tea. (See ”The 6 Types of Tea.”)

STEEPED IN HISTORY

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

• fferent di y Tr The types of tea. subtle, e ar s ce en differ stinct di s but each ha fits. ne be th al he •

the

types of tea

ll tea (aside from herbal tea) comes from the evergreen shrub Camellia sinensis. But different processing methods yield six different basic types of tea (green, black, white, yellow, oolong and dark). Within those types, thousands of varieties can emerge, each with a distinct flavor based on the specific cultivar used and the “terroir” or soil, climate, altitude and region it was grown in, says Donna Fellman, director of the Colorado-based World Tea Academy. “A tea grown in China tastes like China,” she says. Although broad generalizations are tough to make, different tea types do share a few basic qualities. Here’s a look at how they’re made and what they go best with. Green Leaves are withered and heated to prevent oxidation (the discoloration and chemical change that occurs when they’re exposed to oxygen). Tends to taste fresh and light, from grassy to lightly floral. Goes well with lighter dishes, like shrimp and fish. Black Leaves are deliberately oxidized, changing their chemical structure, color and flavor. Has a strong, rich, full-bodied taste. Pairs well with chocolate and meat.

Yellow After it’s withered and heated, yellow tea is wrapped and allowed to swelter, producing partially oxidized leaves and a soft, mature flavor. As with green tea, yellow pairs well with lighter dishes. Oolong The most processed of all teas, characterized by a rolling or bruising of the leaves to initiate widely varying degrees of partial oxidation. Known for its complexity, ranging from light and floral to darker and rich. Often served with Asian food. Dark (Pu’er) Tea that is fermented at the end of the manufacturing process. Although rare in the United States, Pu’er tea is slowly gaining popularity. Pairs well alongside a chicken or stir-fry dish. Made with herbs, rather than Camellia sinensis, herbal tea is in a category of its own, with distinct health profiles depending on the herbs used. Pairs nicely with dessert or as a digestif on its own. Source: Donna Fellman, World Tea Academy

Try Matcha It’s a green tea beverage in which the tea leaves are ground up in a powder, suspended in liquid and consumed. A replacement for morning coffee; add a squeeze of lemon.

TEA UV 1904. But for decades, Americans viewed it as a somewhat pedestrian drink. As Andrew Weil, M.D., director of the Arizona Center for Integrative Medicine, recently told The New York Times: “When I was growing up, tea was drunk by old people and sick people.” Today, that’s changing, says Peter Goggi, president of the Tea Association of the U.S.A. “What you are seeing with tea now is the same thing that happened with wine in the ’70s and ’80s,” he says. “People, particularly millennials, are paying attention to

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

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brew

the geographic areas teas come from and the stories behind them. They delight in discovering new and differentiated flavors, ethnic or cultural offerings, and craft selections.” Then, there are the health benefits. “Tea is a nutrient-dense, flavor-rich beverage that contains no calories and has been shown to have numerous distinct health benefits,” says Jeffrey Blumberg, Ph.D., a senior scientist with the Antioxidants Research Laboratory at Tufts University. Blumberg explains that plant metabolites, called flavonoids, are abundant in tea leaves and jump-start the body’s own antioxidant system, helping cells defend themselves against damaging free radicals. One key flavonoid, epigallocatechin3-gallate (EGCG), has been shown in laboratory studies to protect cellular DNA from cancer-causing agents like cigarette smoke and UV radiation, slightly boost resting metabolic rate and improve blood vessel function. Another compound, the amino acid L-theanine, has been shown in some animal studies to reduce cell death in areas of the brain involved in attention and complex problem solving. And numerous other compounds found in tea have been shown to strengthen immunity and quell inflammation. What do human studies show? Blumberg says

HEART HEALTH, BRAIN HEALTH AND BEYOND

28 Winter 2017 / Live Naturally

THE MOST HEALTHFUL CUP OF TEA

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

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

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

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

SKIP THE MILK. Some research suggests that casein in milk may bind to flavonoids in tea, reducing their effect. Source: Jeffrey Blumberg, Ph.D., Tufts University

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HOW TO

by far the best evidence for tea’s healing properties comes from cardiovascular health studies. “The evidence is very strong,” he says. “If you drink tea for long enough and you drink it in the right ways, you will reduce your risk for heart disease.” One epidemiological study of 4,807 Dutch subjects found that those who drank three or more cups of tea per day were 43 percent less likely to have a heart attack and 70 percent less likely to die of one. Another paper, published in 2013 in the Annals of Epidemiology, followed 74,000 people for a decade and found that those who drank four or more cups of tea daily had a 21 percent lower risk of stroke than non– tea drinkers. Blumberg notes that there is clearly a “dose response” with tea. The more you drink, the more you fend off health risks. “If you are not a tea drinker, start drinking tea. If you drink one cup of tea per day, start drinking two,” he advises. Because tea is, essentially, a “negativecalorie drink” (boosting calorie burning ever so slightly when you drink it), it could play a “real, but very small” role in aiding weight loss, he adds. Animal and laboratory studies are promising, and it’s “biologically plausible” that tea consumption could reduce risk of cancer and fend off cognitive decline in humans, Blumberg says. But at this point, the research is young and mixed. One University of North Carolina study found that consumption of 2.5 cups or more of tea per day was linked with a 60 percent lower risk of rectal cancer. Other small clinical trials suggest that the caffeine and L-theanine in tea may boost mental clarity. Although most research has been done on green tea and to a lesser degree black tea, according to Blumberg, other types of tea (oolong, white, yellow, dark) deliver similar health benefits in varying degrees. Long-term health impacts aside, Fellman says that just taking time out of a busy day to enjoy a cup of tea from a favorite mug in a quiet spot can reap immediate benefits. “There’s something about tea that touches people and speaks to them in a way that is at once satisfying and nourishing, calming and enlivening. It evokes a sense of ceremony and ritual for people that they can incorporate into their daily lives.” ❖

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SUPPLEMENTAL HEALTH CARE

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

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

Vitamin D Experts agree that vitamin D deficiency is widespread. In fact, researchers are exploring this deficiency and its connection to several diseases, including certain types of cancer, bone disorders and autoimmune conditions, such as multiple sclerosis and rheumatoid arthritis. While soaking up the sun’s rays was 30 Winter 2017 / Live Naturally

once the way we got our vitamin D fix, sobering statistics about skin cancer made diet and supplementation a smarter, safer way to partake of this essential vitamin. Although vitamin D can be obtained from some foods, such as dairy, fish and mushrooms, studies show that diet alone isn’t enough to keep blood levels of D between 40–60 ng/ml. This guideline is recommended by national and international scientists with GrassrootsHealth, a nonprofit public-health organization dedicated to vitamin D research. Choose a supplement that supplies 2,000 IU of vitamin D3 a day. If you are taking a multivitamin, check the label— most contain vitamin D as well. Vitamin

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Vitamin B12 Although most people are able to get the recommended doses of essential B vitamins from their diet, some of these vitamins, like B12, may be lacking because of dietary restrictions. Vitamin B12 (also called cobalamin) is necessary for a healthy nervous system, DNA and RNA synthesis, as well as a strong immune system and healthy brain. It’s found only in animal-based foods, including sardines, lamb and beef, as well as raw cheese and cottage cheese, so those who eat vegan or vegetarian diets may want to supplement.

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5 Supplements for Total-Body Health

Important for bone health, calcium is also essential for healthy heart, muscle and nerve function. The body needs vitamin D to absorb calcium, too, so you’ll often see these two nutrients supplemented together. Health experts advise getting as much of the recommended 1,000 milligrams per day of calcium from diet as possible and supplementing the rest. For those who avoid dairy, leafy greens such as kale are good options. Most milk substitutes, such as almond and soy, are fortified with calcium, too. Women over age 50 and patients with osteoporosis have slightly greater calcium requirements, and should consult with a family doctor or nutritionist to determine the right supplement dose.

Some prescription drugs may also impact vitamin B12 levels. People with type 2 diabetes using metformin, or anyone taking drugs known as protonpump inhibitors for digestive issues such as GERD or acid reflux, may want to be tested for B12 deficiency. The Recommended Dietary Allowance (RDA) of vitamin B12 for adults is 2.4 micrograms per day. TRY

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Omega-3s Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are longchain omega-3 fatty acids found in fatty fish such as salmon, sardines and trout. Primarily known for their heart-health benefits, omega-3s also benefit brain and eye health, and may reduce symptoms of depression, studies show. People who are generally considered

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healthy and consume the recommended two 3.5-ounce servings of omega-3-rich fish per week may not need to supplement. However, vegans, patients with heart disease and those who don’t eat fish may benefit from supplementation. Although there is no RDA for omega-3 fatty acids, the general recommendation from experts to achieve heart-health benefits is 500 mg per day. For those with cardiovascular disease, the American Heart Association recommends 1,000 mg per day. There is no RDA for brain and eye health, but studies suggest taking 1,000 mg per day and making sure the supplement contains both DHA and EPA. TRY

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Anti-Aging There’s no magic pill to keep us looking and feeling young, but years of research have shown that good nutrition and healthy lifestyle choices, including moderate exercise, keeping stress under control and getting a good night’s sleep, can reduce the risk of chronic diseases associated with aging. Supplements with plant-based nutrients known as phytonutrients have antioxidant benefits that protect our bodies from free-radical damage that contributes to aging. A good anti-aging supplement contains a variety of nutrients benefiting the skin, heart and more. Look for one that contains vitamin C, a powerful antioxidant known for fighting damage from environmental toxins. TRY

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try An Unlikely Combination Avocado and chocolate become best friends to create a rich, moist cake that even your kids will clamor for. Whether you’re living la vida Paleo or simply trying to reduce your intake of white flour and sugar, this gluten-free dark-chocolate cake is simply sublime. Even the most serious chocolate lover will approve this not-too-sweet cake that provides almost half your daily vitamin E (40 percent) and 33 percent of your daily fiber. Healthy and delicious. Mmm.

Paleo Chocolate Avocado Cake 8 servings

✳

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

Recipe provided by the California Avocado Commission, californiaavocado.com

32 Winter 2017 / Live Naturally

1. Preheat oven to 325°. Grease a loaf pan, and line with parchment paper. 2. In a small bowl, pour boiling water and vanilla extract onto cocoa powder and whisk to combine; it should be like a slightly runny paste. 3. In a large bowl, sift almond flour, baking soda and salt. 4. Add honey, coconut sugar and avocados to the bowl of a food processor. Process until avocado mixture is smooth and pale green. 5. Add chocolate mixture to the food processor, and blend until well combined. 6. Whisk eggs, and add them to the food processor; pulse 3–5 times to incorporate into the mixture. 7. Gently fold chocolate-avocado mixture into the dry ingredients, adding chocolate chips if you’re using them. 8. Pour batter into your prepared loaf pan and bake 50 minutes, or until a knife comes out clean. The cake will be a bit jiggly. Cool the cake for at least 20 minutes before removing from the pan. PER SERVING: 450 CAL; 12G PROTEIN; 26G FAT; 49G CARB (36G SUGARS); 140MG SODIUM; 8G FIBER

AARON COLUSSI, STYLE ERIC LESKOVAR

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

the smoother cousin of yogurt You’re just a sip away from starting your day off right with probiotic, protein rich Lifeway Organic Whole Milk Kefir. 12 LIVE & ACTIVE CULTURES ALL NATURAL

99% LACTOSE-FREE DigiCode™ Data File GLUTEN-FREE ACCOUNT : 87272 MANDL ORDERED BY : LIZZIE LABUD P.O. NUMBER : LWF92059 INVOICE NO. : 1495334 ( EPS via EMAIL ) MFR COUPON

NOTICE: This DigiCode™ file is EXPIRES 4/30/17 by the purchaser. Use of this file or distortion is prohibited. See b

save $1.00

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

on any ONE (1) 32oz. bottle Lifeway® Organic Whole Milk Kefir

Over 100 varieties of kefir. Find your flavor at LifewayKefir.com

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

0017077-092059

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

†

save $1

.00

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

MANUFACTURER'S COUPON OFFER VALID 1/1/2017-4/30/2017 Consumer: Only one coupon per purchase. Limit of 4 like coupons in the same shopping trip, per day. You pay sales tax and/or deposit charge. Coupon may not be assigned, transferred, purchased, sold or reproduced. Any other use constitutes fraud. Cash Value 1/100 of 1¢. Retailer: We will reimburse you for the face value of this coupon, plus 8¢ handling allowance, if you and the consumer have complied with our Coupon Redemption Policy available at the redemption address. Mail coupons to: CMS Dept. 49000, One Fawcett Drive, Del Rio, TX. 78840. Not redeemable in liquor or tobacco retail outlets.