Live Naturally Fred Meyer Fall/Winter 2016 by Alive Publishing Group

FRED MEYER

GOT MILK? THERE ARE MORE ALTERNATIVES THAN EVER

EASY APPETIZERS FOR YOUR NEXT PARTY

mmm...

cookies! TRY OUR GUILT-FREE RECIPES

A sav ry twist o o oatme n al pg 56

SHOULD YOU BE GLUTEN FREE?

THE LATEST RESEARCH COULD SURPRISE YOU

Chocolate Phyllo Roll-Ups pg 36

NUTTY & NUTRITIOUS PACK YOUR MENU WITH WHOLE GRAINS

BOOST YOUR IMMUNITY WITH NATURAL SUPPLEMENTS

Compliments of

FALL/WINTER 2016

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from the editor

Kroger_third_0816.qxp_derma e 8/22/16 12:30 PM

Carrying on Traditions

TOP: AARON COLUSSI, STYLE ERIC LESKOVAR

he fall and winter holiday season is upon us. This time of year always stirs up fond memories for me, particularly when it comes to baking cookies. When I was young, my Mom would set up a card table in the middle of the kitchen, where my sister and I would sit and decorate sugar cookies. Mom would make and roll out the dough, and then my sister and I would pick from an array of fun cookie cutters— stars, bells, birds and animals, even a footprint (which was my favorite)—and cut out shapes. We decorated the cookies with frosting, and a rainbow of sprinkles and candies. Then Mom would stick them in the oven, and our little kitchen would fill with their delicious smells. The best part: when we got to sample a few after they were baked to make sure they were “safe” to serve. My Mom would also pull out ingredients for her special White Almond Cookies, a European recipe that was passed down from her grandmother in Czechoslovakia and her aunt in Vienna, Austria, to her mother to her. To this day, Mom bakes these labor-intensive cookies, made with finely ground almonds and a special vanilla sugar, and delivers or mails boxes to friends and family every year. I am always a lucky recipient of a big box. My husband and I have a tradition of texting Mom pictures of our happy faces, a cookie between our fingers right in front of our mouths, just before we indulge. Mom wrote up the recipe on a little card, which is safely stored in my recipe notebook. So when it’s my turn to carry on the tradition, I’ll be ready. Speaking of cookies, we’ve got a selection of recipes in this issue (see pages 33-

36) for YUMMY, HOMEMADE COOKIES, like the Chocolate Phyllo Roll-Ups on our cover. Maybe they’ll become a new tradition for you? But don’t feel limited to baking them just around the holidays. They’re delicious year-round! For the holidays, we’ve come up with an array of tasty, EASY-TO-MAKE APPETIZERS—a number of which take 10 minutes or less to prepare, like Cucumber Scallops and Caprese Canapés—for your next party or potluck. Check out pages 38–40. And to keep you full and well-nourished through the fall and winter, the stellar cooking students at Johnson & Wales University have developed some HEALTHY, HEARTY RECIPES WITH GRAINS. See pages 28–30. Try the Banana Barley Pancakes or Caribbean Farro Risotto. There are also chewy, gluten-free Bulgur Almond Cookies. Enjoy this issue and our recipes. I hope that you have some traditions to carry on this holiday season. Or why not start a new tradition? It’s never too late.

Anti-Wrinkle Look younger, longer. These rich, high-potency Vitamin A formulas visibly refine and help to diminish the appearance of fine lines, leaving skin looking softer, smoother and more supple.

Rebecca Heaton, Editor editor@livenaturallymagazine.com

Correction In our review of nut butters in our Summer 2016 issue, we listed SunButter as gluten-free, non-GMO and vegan. We mistakenly omitted that it is also free of peanuts and tree nuts.

Please see our coupon in back of book

dermae.com

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

contents fall/winter 2016

departments begin 07 HOW KROGER CO. IS TAKING STEPS IN A GREEN DIRECTION PLUS Eat fiber to breathe better, why cheese may be good for your gut and new natural drinks to try.

kitchen 17 ALTERNATIVE MILKS AND SAVORY SNACKS PLUS How to cook brussels sprouts, strategies for picky eaters, nutrient-dense vegetables and tips for cleaning produce.

eat 27 GET YOUR GRAINS

33 MAKE IT, BUY IT Fill your house with the smells of home-baked cookies.

38 SNAPS FOR APPS Get ready for the holiday season with this array of easy-to-make appetizers.

body 48 NATURAL HAIR CARE Take care of your tresses with good nutrition and chemical-free products. BY KATHRYN LEAVITT

feature

TO BE OR NOT TO BE... GLUTEN FREE

Ask different experts, and you’ll likely get different answers. But studies increasingly show that gluten is a legitimate problem, and it may affect more people and cause more problems than we thought. BY KELLEE KATAGI

boost 51 CARDAMOM The Queen of Spices has numerous health benefits. BY KELLEE KATAGI

53 IMMUNITY BOOSTERS 5 natural supplements that fight infection. BY KAREN MORSE

try 56 A SAVORY SPIN ON

OATMEAL

This breakfast food tastes equally as delicious as a savory snack or meal.

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

2 Fall/Winter 2016 / Live Naturally

CLOCKWISE FROM TOP LEFT: SHUTTERSTOCK; AARON COLUSSI/STYLE ERIC LESKOVAR; ELIZABETH STEIN

Nutty, robust whole grains are a delicious and healthful way to bulk up your meals. Try them in our medley of tasty recipes, courtesy of Johnson & Wales University.

SPREAD THE NEWS: HEALTHY NUT AND SEED BUTTERS ABOUND COMPLIMENTS OF

SUMMER 2016

eat | think | thrive

Olive Oil Ice Cream? REALLY? GIVE IT A TRY! pg 56

HEALTHY LUNCHBOX IDEAS FOR KIDS

Olive Oil Ice Cream? REALLY? GIVE IT A TRY! pg 64

SIMPLE SMOOTHIES

A FEW INGREDIENTS GO A LONG WAY

FRED MEYER

SPREAD THE NEWS: HEALTHY NUT AND SEED BUTTERS ABOUND

HEALTHY LUNCHBOX IDEAS FOR KIDS

SIMPLE SMOOTHIES

A FEW INGREDIENTS GO A LONG WAY

FROM SWEET TO SPICY TO SCORCHING, PEPPERS PEP UP MOST MEALS

GRATE EXPECTATIONS TASTY RECIPES FOR THE GRILL

Compliments of

SUMMER 2016

1_LN_FredMeyer_Sum16_Cover.indd 1

FROM SWEET TO SPICY TO SCORCHING, PEPPERS PEP UP MOST MEALS

GO WITH YOUR GUT

NATURAL SUPPLEMENTS FOR A HEALTHY TUMMY

6/28/16 2:14 PM

GRATE EXPECTATIONS TASTY RECIPES FOR THE GRILL

1_OW_Sum16_Cover.indd 1

GO WITH YOUR GUT

NATURAL SUPPLEMENTS FOR A HEALTHY TUMMY

6/22/16 2:04 PM

Part of the Live Naturally family of Kroger magazines

Fall/Winter 2016 | volume 04 issue 04 livenaturallymagazine.com

GROUP PUBLISHER Deborah Juris EDITOR Rebecca Heaton ART DIRECTOR Charli Ornett

Missed a ? Print Issue . m No Proble

EXPERIENCE LIVE NATURALLY ONLINE

VISIT OUR WEBSITE, WHERE YOU’LL FIND: Recipes • Cooking Tips • Nutrition News Food Trends • Women’s Health Supplements Advice … and so much more!

READ US ON MOBILE Pull us up on your smartphone or iPad. Check out recipes and take us grocery shopping.

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ASSISTANT EDITOR Kellee Katagi COPY EDITOR Julie Van Keuren MARKETING OPERATIONS MANAGER Susan Humphrey DESIGNERS Lindsay Burke, Shannon Moore NATIONAL BRAND MANAGER Sue Sheerin CONTRIBUTING WRITERS Kellee Katagi, Karen Morse, Debra Rouse, Kathryn Leavitt, Kimberly Lord Stewart, Bevin Wallace CONTRIBUTING ARTIST AND STYLIST Aaron Colussi, Eric Leskovar ADVERTISING SALES Deborah Juris, Sue Sheerin

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begin Steps in a Green Direction The Kroger Co. is an increasingly positive force in communities across the country. BY REBECCA HEATON

s one of the world’s largest food retailers, The Kroger Co. is making big strides in influencing the food system by focusing on sustainability. The company has been championing social, environmental, and economic efforts and programs for a number of years; in 2015 alone, they donated 83 million pounds of food (the equivalent of more than 276 million meals) and recycled more than 38 million pounds of plastic, to name a few accomplishments. We spoke with Suzanne Lindsay-Walker, Kroger’s director of sustainability, to learn more. Kroger recently announced 2020 Sustainability Goals. What are the top reasons behind these goals?

The importance of “supply chain” is rising among Kroger stakeholders—from customers and associates to investors and non-governmental organizations. By “supply chain” we mean the entire foodgrowing and -distribution system, from farm or ocean to our stores. Shoppers will always care about price, service, shopping experience, product selection and quality. But more and more people also care and want to know how Kroger positively influences the supply chain—from raw materials and ingredients to manufacturing inputs, labor practices and animal welfare. Kroger has programs in place to address many aspects of a complex and dynamic food system. These goals demonstrate our company’s commitment to continuous improvement and transparency.

SHUTTERSTOCK

Food waste is a hot topic, and Kroger is working to meet the EPA’s “zero waste” threshold of 90 percent diversion from landfills. Could you share highlights of the company’s food waste plans?

In 2008, we launched the Perishable Donations Partnership to address two major issues: hunger in our communities and food waste in our stores. Often, items that are perfectly safe for eating cannot be sold in retail. Our associates are trained to spot

To find out more about Kroger’s efforts and its specific sustainability goals, visit sustainability.kroger.com.

these items in our deli, produce, meat and dairy sections and store them for product donation directly to our local food banks and pantries. Since launching this program, we have donated more than 287 million meals. We have also saved more than $10.3 million in waste expenses and protected the planet from harmful greenhouse gases generated by waste. In recent years, Kroger has launched an in-store compost program that gives our associates an alternative to the trash can for any spoiled items. So far, we have rolled it out in more than 1,100 stores, with a goal of reaching 50 percent of our stores by the end of 2016. What can shoppers do to help Kroger with its sustainability goals?

There are many ways shoppers can be a little greener, whether it’s bringing back plastic bags to their local store to be reused or recycled, reducing their own food waste by properly storing food, or following “love your leftover” recipes. (Search the Internet for a plethora of ideas or visit pinterest.com/krogerco/love-your-leftovers.) Every little step adds up to a better tomorrow. livenaturallymagazine.com

begin

IN THE NEWS

Trend Watch FOOD NEWS THAT’S GOOD TO KNOW. BREATHE BETTER WITH FIBER

8 Fall/Winter 2016 / Live Naturally

An Exercise in Fitness

M Dining Solo Americans like to eat alone—but should we?

mericans increasingly eat alone—and we like it that way. According to a recent study by Hartman Group, more than half of all breakfasts, nearly half of lunches and about a quarter of dinners are eaten solo. The primary reason? People are starting to look at meals as “me” time, a chance to catch up on reading or watch TV shows they enjoy. Unfortunately, the research isn’t there yet to definitively say whether this is an unhealthy trend. For youth, the answer is probably yes: Research abounds suggesting that kids who regularly eat meals with their family are more likely to eat healthy foods, perform well in school and have positive family interactions, and are less likely to exhibit delinquent behavior or be depressed. As for adults, studies show that people who both live and eat alone tend to eat fewer fruits and vegetables and more packaged meals. A study in the American Journal of Clinical Nutrition concluded that eating while watching TV or multitasking tends to make people eat more, both during the meal and later on. On the other hand, a review article from Georgia State University found that people also tend to consume more calories when they eat with others. Until science catches up, we suggest being mindful of what you eat—whether you’re eating with friends or “Friends” reruns. —Kellee Katagi

ore Americans are joining the active ranks, according to the latest research from the Physical Activity Council. Its report showed that inactivity rates declined by more than 1 million from the previous year—from 82.7 million inactive Americans in 2014 to 81.6 million in 2015—which was the biggest year-to-year drop since 2010. Teenagers showed the most improvement, while people ages 55 to 64 actually had slightly higher inactivity rates. And, as a whole, we still have a long way to go: Only 56 percent of the population ages 6 and older participate in at least one high-calorie-burning activity. If you are already active, you might be able to boost these rates by inviting a friend to join you—close to half of inactive people said that having someone to be active with would inspire them to get moving more. —K.K.

SHUTTERSTOCK (2)

Found mainly in fruits, vegetables, whole grains and legumes, dietary fiber is probably best known for preventing or relieving constipation. Fiber-rich foods can also help you maintain a healthy weight and lower your risk of diabetes and heart disease. Now there’s another reason to eat more fiber: New research suggests it may reduce the risk of developing lung disease. Data from nearly 2,000 adults who participated in the National Health and Nutrition Examination Survey revealed that among people who consumed the most fiber (more than 17.5 grams per day), 68 percent had normal lung function; only 50 percent of those who consumed the least fiber (less than 10.75 grams per day) had lungs that functioned normally. In addition, only 14 percent of those with high-fiber diets had airway restriction, compared with nearly 30 percent of the fiber-averse. People who ate more fiber also performed well on two breathing tests. Those in the top quartile had a greater lung capacity and could exhale more air in one second than those in the lowest quartile. The research appeared in the Annals of the American Thoracic Society and was noted on sciencedaily.com. —R.H.

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A healthier alternative to soda—with less than a third of the sugar and calories, plus probiotics to aid digestion and boost immunity— this fizzy, flavorful kombucha is certified organic and GMO-free. Ingredients include purified water, organic kombucha from organic black tea, organic sugar, active cultures, and organic blueberry and Concord grape juices. Available in a variety of flavors, including grapefruit, raspberry hibiscus and blueberry ginger.

Named after the Mandarin word for “pure,” Bai drinks are made from “coffee fruit,” the outer shell of a coffee bean that is usually thrown away. This fruit contains healthy antioxidants such as vitamin C, plus a bit of caffeine (equal to a cup of green tea). Blended with natural juices, like pomegranate, and sweeteners, such as stevia, Bai’s low-calorie, all-natural antioxidant infusions come in a range of flavors.

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begin Fred Meyer Highlights

hen you’ve been in business for 110 years, it’s quite likely you’ve left a mark along the way. Or quite a few of them, in the case of Portland’s Franz Bakery. They are credited for inventing the original hamburger bun in the late 1920s. They added their iconic spinning loaf to the bakery roof in 1956 to celebrate their 50th anniversary. They broke the Guinness World Record for the longest hot dog bun—104 feet, 9½ inches—and celebrated their 100th anniversary in 2006. They launched a certified organic line of breads in 2010. And in 2012, they added gluten-free products to their lineup. This summer, they also touted their organic breads through a fun campaign called “Get Portland Baked.” Started in 1906 by brothers Englebert and Joe Franz, who emigrated from Austria, Franz Bakery is still family owned and continues to fill its northeast Portland neighborhood with delicious aromas of baking bread. Just look for the spinning loaf. More at franzbakery.com.

Healthy Foods for Busy People In its early days, Pacific Foods made tofu and soy milk. Today, the company offers a wide variety of natural and organic products, including flavorful soups, sauces, broths and stocks, as well as a range of nondairy beverages and a growing collection of dips, meals and sides. Their philosophy: using simple ingredients cultivated through sustainable practices to make nutritious, wholesome products for busy, healthconscious consumers. Founded in Tualatin, Ore., in 1987 by Chuck Eggert Chuck Eggert, the company remains family owned. In time for holiday meal planning, they’ve launched some new stocks to help with your soups, stews and stuffings. And keep your eyes out for other delicious, ready-to-eat meals. Visit pacificfoods. com for more.

ORGANIC SINCE DAY ONE In 1972, Gene Kahn was one of the first organic farmers in northwest Washington. On his farm in Skagit County, he launched his organic food company Cascadian Farm, with jams, frozen fruits and vegetables. Today, the Rockportbased company maintains its home farm but also contracts

10 Fall/Winter 2016 / Live Naturally

with other organic farmers for ingredients for its products, which now also include an array of organic cereals and snacks. Along with being one of the nation’s first organic food companies, Cascadian Farm continues Gene’s legacy by seeking out ways to care for the agricultural

ecosystem. Programs include Bring Back the Pollinators, in partnership with the Xerces Society, to fund research on the declining bee population. Learn more about the company and its latest products, and take a tour of the home farm, at cascadianfarm.com.

CLOCKWISE FROM TOP LEFT: COURTESY OF FRANZ BAKERY; COURTESY OF PACIFIC FOODS; COURTESY OF CASCADIAN FARMS

A Century-Plus of Baking Innovation

WOMEN’S WELLNESS

begin

Let’s Hear It for the Girls Healthy strategies to decrease your breast cancer risk. BY DR. DEBRA ROUSE

f reducing the risk of breast cancer isn’t high on your radar, perhaps it should be. For U.S. women, cancer is a close second to heart disease as a leading cause of death for women, and breast cancer is second only to lung cancer as the primary cause of women’s cancer-related deaths. It’s also by far the most common cancer in U.S. women. Breast cancer, as with any life-threatening disease, challenges even the strongest among us on every level—emotional, physical, mental and spiritual. By committing to a healthy lifestyle, we are more likely to 1) decrease our risk for many diseases, including breast cancer; 2) survive and thrive through any diagnosis; and 3) experience a more fulfilling life. Following are some of the best strategies for overall health, with particular importance for breast health and decreasing breast cancer risk.

Reduce stress. Much research has linked psychological stress to an increased cancer risk—stress may double your likelihood of developing breast cancer. Meditation, mindfulness, deep belly breathing and reaching out for support can all ease stress.

contain indoles, which can help your body eliminate extra estradiol; in excess, estradiol may increase risk for breast cancer development. These foods have also shown to support healthy breast tissue. Set a goal to eat at least one cup daily.

Enjoy daily exercise. Getting at least five hours per week of moderate exercise, along with maintaining a healthy weight, may reduce breast cancer risk.

Eat a high-fiber diet. Along with plant-based foods, a diet high in fiber has been linked to a decreased risk of colon and breast cancer. Whole grains, fruits, vegetables, beans and legumes are all good sources of fiber. Aim to consume at least 30 grams of highfiber foods daily.

Eat a plant-based diet. Dark-green, leafy, cruciferous vegetables contain many powerful plant-based chemicals that may protect breasts. Broccoli, kale, cabbage and brussels sprouts all

✳

FROM LEFT: SHUTTERSTOCK; KATY MOSES HUGGINS

October is Breast Cancer Awareness Month. nationalbreastcancer.org/ breast-cancer-awarenessmonth

Try to be alcohol-free. Consuming alcohol, even in moderate amounts, has been linked to an increased breast cancer risk. Take omega-3s. Find a daily source of omega-3 fatty acids; great options include fish, like wild salmon, and plant sources, such as flaxseeds and chia seeds. Omega-3 oils have been shown to help prevent breast cancer. << Drink green tea. Studies show that Japanese women who drink green tea have a lower incidence of breast cancer and a higher survival rate. Engage in community. When we are connected with others—whether through a spiritual community or helping others—we decrease our risk for many diseases, including cancer. If we are diagnosed with an illness, when we are connected with others, healing and survival increases as we lift up and are lifted up.

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

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SIMPLE TRUTHS

Go Ahead. Eat Cheese. It may very well be good for your gut—and your heart, too. BY KELLEE KATAGI

12 Fall/Winter 2016 / Live Naturally

CHEESE PLATE WREATH Here is a fun, cheesy appetizer for a potluck or holiday party. Content provided by Paul Lowe, Sweet Paul and Mrs. Meyer’s Clean Day®. 1 package (8 ounces) cream cheese Zest of 1 lemon Leaves from 1 bunch of fresh thyme Red pepper flakes, to taste Salt and pepper, to taste 1 cup cheese curds or fresh mozzarella balls 8 ounces Parmesan or other hard cheese, broken up into bite-sized chunks 2 big bunches of fresh rosemary ½ cup dried cranberries ¼ cup honey for serving

1. Open cream cheese. Wet hands slightly and tear off bits of cream cheese. Form into small balls, about 1 inch in diameter. 2. On a flat plate, mix together zest, thyme, pepper flakes, salt and pepper. 3. Roll cheese balls through spice mixture. Make sure each ball picks up a lot of the flavorful goodies. Store cheese balls in fridge until ready to use. 4. To serve, cut bunches of rosemary, and form a wreath on a plate or cutting board. Place cream cheese balls, Parmesan chunks and cheese curds around your wreath like holiday ornaments. Fill in gaps with bright clusters of dried cranberries, and serve with a bit of honey on the side for dipping

PAUL LOWE, SWEET PAUL AND MRS. MEYERS CLEAN DAY®

hen it comes to cheese consumption, the French are world champions—the average French person eats roughly 59 pounds of cheese per year, compared with about 34 pounds for the average American. Meanwhile, the French enjoy low rates of heart disease and a long life expectancy (82 years versus 78 for Americans). This phenomenon—called the French paradox—has long baffled SERVING scientists, but a group of TIP Take cheese out of researchers in Denmark the refrigerator 30 to 60 may have discovered one minutes before serving to improve flavor piece of the puzzle: cheese’s and aroma. effect on your microflora. • In a study published in the Journal of Agricultural and Food Chemistry, scientists found that relatively high levels of cheese consumption (about 4.2 ounces a day, or the equivalent of four string cheese sticks) altered levels of certain compounds and microbiota-related metabolites in ways that can positively affect blood cholesterol levels and other biomarkers linked to heart health. The research team tested only a standard Danish soft cheese, so more studies will be needed to see if all cheese produces the same results. But the outlook is good. “It appears that cheese stimulates production of short-chain fatty acids in the gut,” says researcher Hanne C. Bertram, a professor in the Department of Food Science at Denmark’s Aarhus University. Separate research on short-chain fatty acids suggests that, in addition to a link to lower blood cholesterol, they may also positively influence metabolism and help your body process glucose. More cheese, anyone?

Powerful nutrition. Amazing taste. Kashi® has plant-powered ingredients to help fuel active lifestyles. Ingredients like nuts, seeds, whole grains, and legumes give these new Kashi® GOLEAN® cereals and bars protein, powerful nutrition, and amazing flavor.

Product selections vary by store.

Kashi® has a new look! Find our new packaging in stores this summer.

begin

SIMPLE TRUTHS

C Food Fill your basket with these fruits and veggies to keep your vitamin C levels high this season. BY KELLEE KATAGI

itamin C, although not the panacea for colds it was once thought to be, is still a potent antioxidant and immune-system booster you can’t afford to skimp on. Citrus fruits are an excellent source, but plenty of other produce items stealthily stock vitamin C. Here are five to regularly work into your diet.

BELL PEPPERS

BROCCOLI

Raw red, orange and yellow varieties serve up 158 percent of your daily C needs per serving (about 10 strips), substantially more than your average orange, which provides 117 percent. Green peppers come in at an even 100 percent.

In this instance, cooked trumps raw: A half-cup of cooked broccoli contains 85 percent of your daily C requirements, compared with 60 percent for a half-cup of raw.

CANTALOUPE A half-cup of this melon offers 48 percent of your daily value for C; plus, it’s high in betacarotene, an antioxidant that sustains skin and eye health.

BRUSSELS SPROUTS You’ll get 80 percent of your daily C from a half-cup of these veggies when they’re cooked. For tips on how to prepare brussels sprouts, head to page 20. Source: ods.od.nih.gov/factsheets/ vitaminc-healthprofessional

14 Fall/Winter 2016 / Live Naturally

KIWIFRUIT

✳

Packed with more vitamin C than an equivalent amount of orange, kiwifruit is available year round.

Besides delivering 107 percent of your daily recommendation for vitamin C, kiwi can also protect your DNA from oxidative damage and help you maintain a healthy acid/alkaline balance.

SUPER-C SALAD In addition to C-heavy kiwi, this salad employs strawberries—with 82 percent of your daily C per serving—and spinach, with nearly 15 percent. MAKE IT Toss 4 cups spinach, 4 sliced strawberries, 2 kiwis (peeled and sliced) and ¼ cup walnuts. Sprinkle with feta cheese, and drizzle with a raspberry vinaigrette. Serves 4

The Pulse Pledge They’re full of protein, iron, fiber and antioxidants. And the United Nations designated this year as a celebration to them. So are you eating your pulses?

ry peas, beans, lentils and chickpeas—these nutritionally dense seeds of legumes are a food staple for people around the world. They are also sustainable, able to grow in harsh environments and require little to no water. The United Nations declared 2016 the International Year of Pulses to increase awareness of the many benefits of pulses, including their nutritional, environmental and sustainability qualities, plus their affordability and potential to address global food security. It’s not too late to take the Pulse Pledge. It’s easy: Commit to eating pulses once a week for 10 weeks. Sign up at pulsepledge. com, where you’ll find a plethora of information and recipes.

Italian Split Pea Soup 8 servings ½ cup dry navy beans 1½ cups yellow or green split peas, rinsed 3 cups tomato juice ½ cup onion, chopped ½ cup celery, sliced 1 cup zucchini, cubed 2 cups cabbage, coarsely chopped 1 cup turnip, diced 1 cup carrots, diced

2 garlic cloves, minced 1 teaspoon salt ½ teaspoon black pepper 1 teaspoon Italian seasoning 4 ounces uncooked radiatore, or other dry pasta 8 tablespoons Parmesan cheese

1. In a large soup pot, soak beans only in 3½ cups water overnight. 2. Add 8¼ cups more water and split peas, and bring to a boil. Reduce heat, cover, and simmer 45 minutes, or until peas and beans are tender. 3. Add remaining ingredients, except pasta and cheese. Cook until vegetables are tender. Add pasta and cook 8–10 minutes, until pasta is tender. Sprinkle with cheese before serving. PER 1 CUP SERVING: 256 CAL; 18G PROTEIN; 5G FAT; 38G CARB (9G SUGARS); 563MG SODIUM; 12G FIBER

COOKING TIPS FOR ALL PULSES • 1 cup dry = 2½ cups cooked • Use unsalted water—salt toughens pulses during cooking. • Acidic ingredients like tomatoes slow cooking. Add them late in the cooking process. • Add a pinch (about ¹/8 teaspoon) of baking soda to beans or chickpeas as they simmer to help them cook faster.

Recipe courtesy of USA Dry Pea & Lentil Council/American Puls Association.

WAYS TO SWAP IN PULSES ∞ Hummus for mayonnaise Build a better sandwich by spreading chickpea hummus on the bread instead of mayo. ∞ Lentils for meat Swap cooked lentils for half the meat in your favorite recipe filling (for example: lasagna, chili, burgers) to lower the sodium and cholesterol content. ∞ Chickpea flour for allpurpose flour Replace half the all-purpose flour with an equal amount of chickpea flour to add iron, folate, fiber and protein. ∞ White bean puree for butter When baking, substitute half the butter or oil with an equal amount of white bean puree to lower fat content and add nutrients.

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K A E SN E K PE ing

New

om ok C

Soo

kitchen Milk: You’ve Got Options The milk aisle ain’t what it used to be. Even if you’re not dairy-intolerant, these alternatives are worth exploring. By Kellee Katagi

Type

ALMOND

SOY

HAVE A COW

Sometimes only dairy will do. But when yo u do buy cow’s milk, opt for orga nic, which has higher omeg a-3 and lower omega-6 fatty ac id levels, and is better for the en vironment, too. Top brands: Horiz Organic Valley, Sim on, ple Truth Organic

CASHEW

COCONUT

GOAT

Top picks

Califia Farms Vanilla Almondmilk

Pacific Ultra Soy Original

Silk Coconutmilk Unsweetened

So Delicious Dairy Free Cashewmilk

Meyenberg Ultra-Pasteurized Goat Milk

Why we like it

Smooth and nutty, almond milk naturally contains a bit of calcium and vitamin E, but most brands fortify their products to contain high levels of these and other nutrients, including B vitamins. Although almond milk is low in protein (1 gram), its mild flavor makes it very versatile.

If you rely on milk for a protein source, soy is a strong alternative, offering 6–8 grams per cup (cow’s milk has 8 grams). Plus, studies have linked daily soy consumption to a reduced risk of heart disease and breast cancer, thanks to compounds called isoflavones.

Made from coconut flesh, coconut milk delivers ample hearthealthy fatty acids, as well as decent levels of potassium, magnesium, phosphorus and iron. Its fatty acids are a great source of lauric acid, a compound with antibacterial and antiviral properties. Downside: 0 grams of protein.

Cashews are blended with water to make this low-calorie drink, with a milk-like look and texture, but a nutty taste. It’s low on protein, but contains micronutrients such as magnesium, vitamin K, iron and fatty acids; plus, most brands are fortified with calcium, vitamin D and B vitamins.

Naturally high in calcium and protein, goat’s milk is similar to cow’s milk but is often better tolerated by those who can’t have dairy. It also contains higher levels of essential fatty acids than cow’s milk, and at least one study suggested it may have antiinflammatory properties.

Our testers say

“A perfect complement to a nutty granola.”

“A distinct flavor— best when lightly sweetened.”

“Rich and tropical— makes me feel like I’m on the beach!”

“It’s different—but pleasantly so.”

“Like cow’s milk, but less sweet—has a tiny bit of an edge.”

cereals and granolas, smoothies, baking

lattes, smoothies, cooking

curries, stir-fries, lattes, smoothies, drinking plain

cereals and granolas, cooking, baking

baking, smoothies, cooking

Blue Diamond Almond Breeze Almondmilk

Simple Truth Organic Vanilla Soymilk

Simple Truth Coconutmilk

Silk Cashewmilk Original

Best for

Also try

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

Are Milk Alternatives Healthier? As with most nutrition questions, there’s no simple answer. Most dietitians tout cow’s milk as an excellent source of protein, calcium and other nutrients, while other camps insist that no one can digest cow’s milk and it should be avoided. Many plant-based “milks” have far less protein than cow’s milk, but they can offer healthy micronutrients. The biggest danger: Milk alternatives may have high levels of added sugar or other added ingredients to improve taste and texture. If you’re watching your sugar intake, buy unsweetened varieties.

Keep your eye out for more milk alternatives made from ingredients like oats, peanuts, pistachios, walnuts, flax, hemp...and peas! livenaturallymagazine.com

kitchen

FLAVORS

Pillars of the Plant Kingdom Nine nutrient-dense vegetables for optimal health.

n some levels, all plants may be considered superfoods in that they provide us with the nutrients we need to thrive. But some foods stand out in terms of their nutrient density, with extra-generous amounts of vitamins and minerals. Following are nine heavy-hitting, ultra-nutritious vegetables—fit them in your diet whenever possible.

Beets are a good source of folate, niacin, vitamin B6, iron, manganese, magnesium and copper. One of the only vegetables to feature glycine betaine, which protects cells and enzymes from external stressors.

Broccoli contains large quantities of vitamin C and fiber. Also packed with vitamin A, B-complex vitamins, iron, zinc and phytonutrients, which act as anti-inflammatories.

Cabbage (green and red) ranks high in antioxidants and boasts vitamins C and K. One of the best sources of dietary fiber.

Chard is chock-full of vitamins A and K. Also high in nitrates, which can lower blood pressure and supply energy.

Kale is high in vitamins A, B6, C and especially K. Also contains minerals, including copper, calcium, potassium, manganese and phosphorus. Consuming kale helps you absorb iron and calcium.

Onions contain B-complex vitamins, vitamin C, potassium, phosphorus and magnesium. Esteemed for antiseptic, antiinflammatory and antibacterial properties.

Red peppers are high in phytochemicals with antioxidant qualities that neutralize cell damage. Also contain fiber, folate, manganese and vitamins A, B6, C and K.

Sweet potatoes are a reliable source of vitamin A, which supports vision, bone growth, reproduction and immune system health; one medium-sized potato provides 400 percent of your daily RDA. Also heavy in fiber and potassium.

Tomatoes provide ample nutrients, including vitamin A, vitamin C, potassium and iron, which keeps your blood healthy. Cooking enhances tomatoes’ nutritional value by increasing lycopene content, a powerful antioxidant.

Excerpted from Healing the Vegan Way: Plant-Based Eating for Optimal Health & Wellness by Mark Reinfeld. Copyright © 2016. Available from Da Capo Lifelong Books, an imprint of Perseus Books, LLC, a subsidiary of Hachette Book Group, Inc.

18 Fall/Winter 2016 / Live Naturally

YIPUNJJ/SHUTTERSTOCK

Visit livenaturallymagazine.com for delicious and healthful vegan recipes by Mark Reinfeld, including Curry Kale Salad and Raw Coconut Curry Vegetables.

TIPS

Pristine Produce Your science-backed guide to washing fruits and veggies. BY KELLEE KATAGI

Do I need to rewash prewashed or “ready-to-eat” produce?

Probably not. Most is thoroughly washed and safe to eat. That said, recalls do happen, and some experts have found variations in how well different brands are cleaned.

SHUTTERSTOCK

almonella scares. Produce recalls. The Dirty Dozen. At some point, you might start wondering if fruits and vegetables are worth the risk. The answer is a resounding yes. Your best bet to protect yourself from bacteria and pesticides—without missing out on the essential nutrients fresh produce provides—is properly cleaning the items before you eat them. Here’s how. Turn on the tap. In most cases, you simply need to follow the FDA recommendation of rinsing the item under cool tap water for 30–60 seconds. Don’t bother with special produce washes. Running water removes anywhere from 80–98 percent of bacteria and can also significantly reduce pesticide residue, according to a three-year Connecticut study done in conjunction with the state’s Department of Consumer Protection. Know when to scrub. In general, the force of the running water is all the scrubbing you need, although a Cook’s Illustrated test found that scrubbing with a produce brush was slightly more effective at removing bacteria. Scrubbing is highly recommended for items with grooves and ridges and dimples—think cantaloupe, pineapple, potatoes—where bacteria like to hide.

Quick-Hit Tips ✹ Whenever possible, wash

produce right before you use it.

✹ Chop broccoli and cauliflower

into florets before washing to allow water to reach more surfaces.

✹ Wash all produce, even before

peeling or chopping it. Otherwise, bacteria from the outside might get on your hands or knife or peeler and end up on the fruit inside.

✹ Contrary to what you may

have heard, it’s OK to wash mushrooms—just rinse, don’t soak, to avoid damaging flavor or texture.

✹ Patting produce with a dry

paper towel may remove even more bacteria.

✹ Wash produce in a colander or bowl, not the sink, which can harbor bacteria of its own.

✹ Remove the outer leaves of a lettuce bunch, which likely have the most contamination.

✹ Eat most produce within two or three days of purchase to minimize bacteria growth. livenaturallymagazine.com

kitchen

FLAVORS

Why Eat Brussels Sprouts? This member of the nutritionally potent cruciferous family is worth a place in your healthy diet.

DID YOU KNOW? Brussels sprouts are named after the fact that they were cultivated in Belgium in the 16th century. Knowing this little fact will also help you remember that it's brussels—not brussel—sprouts.

Formerly the bane of many at the dinner table, brussels sprouts continue to pop up on chefs' menus across the country. When prepared properly, these petite “cabbages” are full of flavor and nutrition. THE GOOD STUFF You can count on brussels sprouts to support your immune system, blood and bone health, and more. A member of the cruciferous family (which includes kale, broccoli, collard greens and cauliflower), brussels sprouts are an excellent source of vitamins C and K—one-half cup provides 60 percent of your recommended daily allowance for each. They are also full of vitamin A, fiber and healthy-cell antioxidants, and one cup has 3 grams of protein.

PREP TIPS When buying, look for firm, compact, dark-green heads; avoid those with yellow color or loose leaves. Before cooking, wash and clean brussels sprouts. Remove outer, wilted leaves and cut off tough bottom. Cut an X-shape in bottom; this will help them cook more evenly.

HOW TO COOK

20 Fall/Winter 2016 / Live Naturally

STOCKFOOD/MIRIAM GARCIA

Brussels sprouts plants look much like a cabbage, a close relative. As plants grow upward they form big leaves on long stems.

You can boil or microwave brussels sprouts, but following are the best methods to bring out this veggie’s sweet, nutty flavor. • STEAM halved brussels sprouts in a small pan with an inch of water. Cover and cook 5–10 minutes. Top with lemon juice, salt, pepper and feta cheese. • ROAST (after coating with olive oil) on a sheet pan for 40 minutes at 400°. Add a little salt and pepper, or crushed red pepper flakes. • GRILL as a veggie kabob. Marinate in Italian dressing with mushrooms and sliced bell peppers, and thread onto skewers. Grill 4 minutes on each side, or until tender. • SAUTÉ with garlic and olive oil. Add fresh lemon juice and balsamic vinegar, and toss with your favorite pasta. • STIR-FRY with sweet onions, carrots and snow peas.

Greens SUPE R

Reasons to Try Bone Broth From a healthy gut to improved immunity and stronger bones, this ‘superfood’ offers sundry benefits. BY REBECCA HEATON

centuries-old healer in many cultures, bone broth is considered by many a cure-all potion and has been proven so through numerous scientific studies. A stock made primarily from the bones and connective tissue of animals or fish, bone broth is rich in healthy nutrients. Read on for why you should give it a sip. > Reduces joint pain and inflammation, courtesy of glucosamine and chondroitin sulfate from boiled-down cartilage. Can help osteoarthritis.

> Offers immune support from a high concentration of minerals and amino acids, like arginine and glutamine.

Vegan Superfoods Formula

> Fights inflammation with the help of anti-inflammatory amino acids, including glycine. > Inhibits infection caused by cold and flu viruses. A 2000 study revealed medicinal qualities in chicken soup.

> Contains phosphorus, magnesium and calcium, essential building blocks for healthy bone formation.

> Promotes healthy hair and nail growth, thanks to gelatin.

> Heals and seals your gut with gelatin (from knuckles and joints), which in turn seals up holes in intestines. Can help fight food sensitivities and constipation.

Sip on bone broth, or use it as a cooking liquid for grains or legumes , or as a base for sauces and soups.

Basic Bone Broth

Genesis Today Greens is an award-winning & nourishing blend of 78 superfoods that delivers a comprehensive blend of vitamins, minerals and phytonutrients to support daily nutrition and an alkaline-balanced diet. *

Bone broth can be made from any types of bones you like— chicken, pork, beef, even fish. This recipe is easiest in a slow cooker, but you can also make it in a large pot with lots of water. Makes 4 quarts

SHUTTERSTOCK

3 medium carrots, chopped 3 medium celery stalks, chopped 2 medium onions, chopped 7 garlic cloves, smashed 3½ pounds beef bones Kosher salt, to taste ½ cup apple cider vinegar Water

25 Billion Probiotics† 78 Green Superfood Ingredients Promotes An Alkaline-Balanced Diet* Supports Healthy Digestion & Regularity* Supports Comprehensive Daily Nutrition* Gluten Free, Vegetarian, Organic Ingredients

1. Place vegetables and bones in a 6-quart slow cooker. Sprinkle with salt, and add vinegar. (Vinegar draws minerals out of the bones.) Add enough water to cover everything. 2. Program slow cooker on low for 18–24 hours. 3. Pour broth through a cheesecloth or strainer; discard any solids. 4. When broth cools, it forms into a gel, so you just need to heat before serving. Broth will store in the fridge for a few days, or in the freezer for several months.

VISIT GENESISTODAY.COM †

CFUs represented are at time of manufacture. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

livenaturallymagazine.com

kitchen

FOOD FOR FAMILY

Picky Eaters Don’t let finicky kids ruin your family dinners. BY BEVIN WALLACE

here are few things more demoralizing than preparing a meal only to have it deemed “disgusting.” Wheedling or threatening kids to “eat, or else!” turns pleasant family time into a battle. If you’re dealing with this night after night, don’t give up. Small children in particular are developmentally finicky, and it’s not a foregone conclusion that your kids will be picky eaters forever. Most people learn to like more foods as they are exposed to different tastes and good eating habits. Those often-frustrating family dinners are actually the best way to tempt your kids into trying new foods. Here are a few ideas to reduce dinner drama.

Praise them for what they do eat. Your kid hates everything green except broccoli? Say, “It’s so cool you like broccoli!” Your kid took a bite of salmon and didn’t make a display of gagging? “Wow, you’re adventurous tonight!”

Enlist their help. People are amazed by what kids will eat when they help make it. Let kids plan meals occasionally and accompany you to the store to buy ingredients. Then give them age-appropriate tasks (peeling, stirring) and talk up how delicious “their” dish is going to be.

Deconstruct and serve meals family style. Keep family meals simple, and serve the ingredients separately. If pasta with vegetables is what’s for dinner, serve a bowl of pasta alongside some sautéed asparagus, bell peppers and garbanzos. Then add a few raw veggies. Let the kids assemble plates for themselves with what they like. Almost any meal can be deconstructed.

When in doubt, add bacon. Or potatoes. These “bridge foods” soften the blow when kids ask what’s for dinner and the answer is “cod.” Wrap that fish in bacon, or serve it with some crispy roasted potatoes, and you should get fewer complaints.

THE QUICK FIX Follow the two P’s principle. Make sure every meal and snack you eat contains at least one serving of produce and one item high in protein. Good protein sources include dairy, nuts and seeds, beans and legumes, eggs, quinoa and unprocessed meats (in moderation).

Fun Food for Kids If you’ve got finicky eaters, there’s a fun food option to try: Happy Family. With a mission to arm parents with quick, nutritious and kid-friendly food selections, Happy Family offers an assortment of ready-to-eat organic meals and snacks for babies and young children. We love their products, which include yummy blends of various fruits and veggies in playfully designed pouches and packaging. You can feel good knowing that not only are you providing healthy options for your kids, but you’re also supporting a company that is committed to organic, sustainable farming practices and organic advocacy worldwide through its Happy Family Foundation. Learn more at happyfamilybrands. com.

SHUTTERSTOCK, COURTESY OF HAPPY FAMILY

Stop nagging. Years ago my pediatrician, a woman with two grown daughters, told me: “It’s your job to make a variety of healthy foods available; it’s your child’s job to choose whether or not to eat them.” Research shows that kids need to taste flavors up to 15 times in order to like them, so I suggest they try everything. But then I force myself to shut up about it and enjoy my own meal.

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Hug yourself on the inside

LesserEvil.com

Save $1.00 on any 1 bag of BuddhaBowl popcorn 5oz or 7oz

Retailer: Lesser Evil Snacks will reimburse you the face value of this coupon plus 8 cents handling for coupons redeemed in accordance with this offer. Invoices proving purchase of sufficient stock to support coupon submissions must be provided upon request. Consumers are limited to one coupon per purchase and are responsible for all taxes. Cash value is .0001 cents. Send all coupons to: S.E.A. Enterprises, Inc., PO Box 1715, Dept. 0044 Tecate, CA 91980. Consumer: Only one coupon per item purchased. Item cannot be combined with other promotions. You pay any sales tax. Coupon may not be assigned, transferred, auctioned, sold, purchased or reproduced. Any other use constitutes fraud.

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kitchen

SNACKS

Healthy Nibbles Have a hunger pang in between meals? Need a little something to boost your energy? Reach for one of these all-natural, savory options for snack time. BY REBECCA HEATON

PAQUI TORTILLA CHIPS NACHO CHEESE ESPECIAL Paqui (pah-kee) is an Aztec word that means “to be happy.” With a flavor combo of onion, tomato, garlic, paprika, buttermilk and lime, these natural non-GMO chips are a tasty and healthy alternative to mainstream nacho-chip brands—which should make your body happy when you eat them. OUR REVIEWERS SAY No need for a nacho cheese dip— these chips are great on their own.” SERVING: 12 chips | Calories: 140 | Fat: 7g Protein: 2g | Sodium: 190mg

BUDDHA BOWL FOODS HIMALAYAN PINK ORGANIC POPCORN Made with three simple ingredients— organic non-GMO popcorn, organic coconut oil and Himalayan pink salt— this certified-organic snack is air-popped and full of fiber. You’ll get 18 percent of your daily requirement from one small bag…if you can eat just one. OUR REVIEWERS SAY There’s a subtle hint of coconut and just the right amount of salt.”

SERVING: 2½ cups | Calories: 100 | Fat 4g Protein: 2g | Sodium: 170mg

24 Fall/Winter 2016 / Live Naturally

KRAVE PORK JERKY BLACK CHERRY BARBECUE Tender slices of pork are infused with a sweet and peppery barbecue sauce, made with black cherry juice, tomato paste, vinegar, molasses and various spices. Lowcalorie and low-fat, this is a great source of protein, too: 18 percent of your daily requirement. OUR REVIEWERS SAY Really like the black cherry flavor. I could eat a lot of this.”

SERVING: 1 ounce | Calories: 80 | Fat: 5g Protein: 9g | Sodium: 320mg

SIMPLE TRUTH SESAME STICKS Free of any artificial flavors or preservatives, these snack sticks are easy to carry and easy to eat. Made of a blend of unbleached wheat flour and bulgur, with sesame seeds and salt, this crunchy treat supplies 10 percent of your daily iron needs per serving. OUR REVIEWERS SAY Fun on a salad or as an alternative to crackers in tomato soup.”

SERVING: ¼ cup | Calories: 170 | Fat: 12g Protein: 3g | Sodium: 450mg

GO RAW SPROUTED PUMPKIN SEEDS

SECOND NATURE CALIFORNIA MEDLEY

KETTLE VEGETABLE CHIPS IN VARIOUS FLAVORS

This certified-organic, non-GMO snack is jammed with good nutrition: protein, magnesium, iron, manganese and copper. A tasty alternative to nuts, these sprouted seeds are flavored with a touch of Celtic sea salt. Eat them plain or add them to a salad for a bit of extra crunch.

Sometimes you just want to snack on what you know best. This fruit and nut mix of almonds, raisins, cranberries and pistachios is unsalted and all natural, with the nuts adding a bit of crunch and the berries adding a bit of sweet.

Indulge your potato chip cravings with these healthy chips. Hand-cooked with no artificial colors or flavors, they are made with simply veggies, sunflower oil and sea salt. The result: root veggies with a crunch. Look for these flavors in selected stores: Sweet Potato and Sweet Potatoes, Beets & Parsnips.

OUR REVIEWERS SAY A super-healthy snack; I never feel guilty eating it.”

SERVING: ¼ cup | Calories: 180 | Fat: 15g Protein: 7g | Sodium: 190mg

OUR REVIEWERS SAY Like the fruit and nut flavors together, minus any salt.”

OUR REVIEWERS SAY Like that these chips are thick-sliced.”

SERVING: 40 grams | Calories: 209 | Fat: 15g Protein: 2g | Sodium: 300mg

SERVING: ¼ cup | Calories: 120 | Fat: 7g Protein: 3g Sodium: 0mg

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on any 3 (THREE) Happy Baby® Clearly Crafted™ pouches Retailer: We will reimburse you the face value of this coupon plus 8¢ handling provided it is redeemed by a consumer at the time of purchase on the brand specified. Coupons not properly redeemed will be void and held. Reproduction of this coupon is expressly prohibited. (Any other use constitutes fraud.) Mail to: CMS Dept. 52697, Nurture, Inc., 1 Fawcett Drive, Del Rio, TX 78840. Cash value .001¢. Void where taxed or restricted. LIMIT ONE COUPON PER CUSTOMER GOOD ONLY IN THE U.S.A.

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DO NOT DOUBLE

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on any ONE (1) Best Foods® Carefully Crafted Dressing & Sandwich Spread. Consumer: LIMIT ONE (1) COUPON PER PURCHASE on product/ quantity specified and MAXIMUM OF TWO (2) IDENTICAL COUPONS allowed in same shopping trip. Void if reproduced, transferred, used to purchase products for resale or where prohibited/regulated by law. Coupon value may not exceed value of item purchased. NO CASH BACK. Consumer pays sales tax. Redeemable at participating retail stores. Valid only in the U.S. NOT VALID IN PUERTO RICO. Retailer: Unilever, Inc. 1370, NCH Marketing Services, P.O. Box 880001, El Paso, TX 885880001, will reimburse the face value of this coupon, plus 8¢, if submitted in compliance with our redemption policy, available upon request. Cash value 1/100th of 1¢. Any use of this coupon not specified herein constitutes fraud. ©2016 Unilever KRG16155

Visit BestFoods.com for more recipe ideas.

MEDITERRANEAN VEGGIE WRAP Serves: 2 | Prep Time: 15 mins

Ingredients • • • • • • • • •

2 Tbsp. Best Foods® Carefully Crafted Dressing & Sandwich Spread 2 (10-inch) whole grain wraps 1 cup baby spinach leaves or salad greens ½ cup chopped cucumber ¼ cup chopped fresh mint leaves ½ cup sliced roasted peppers ½ cup crumbled goat cheese ¼ cup chopped Kalamata olives ¼ cup thinly sliced red onion

Directions 1 2 3

Spread It: Spread Best Foods® Carefully Crafted Dressing & Sandwich Spread on wraps. Stuff It: Layer ingredients down center of each wrap. Wrap It: Roll and fold the filled wrap.

eat The Whole (Grains) Picture

Barley

They’re nutty and nutritious, robust and unrefined. And that’s precisely what makes whole grains a must in your weekly menus.

Farro

WHAT IS A WHOLE GRAIN? All grains start as whole grains. In their natural state growing in the fields, whole grains are the entire seed of a plant. This seed (or “kernel”) is made up of three edible parts—the bran, germ and endosperm— surrounded by an inedible husk that protects the kernel from insects, water and disease.

PHOTO COLUSSI, AARON CREDIT STYLE ERIC LESKOVAR, PORCELAIN BOWLS LIZQUAN.COM

WHOLE VS. REFINED Grains are divided into two subgroups, whole and refined. Whole grains contain the entire grain kernel—the bran, germ and endosperm. Examples include quinoa, barley, bulgur, oatmeal, brown rice and whole-wheat flour. Refined grains have been milled, a process that removes the bran and germ to give a finer texture and improve shelf life. But milling also removes nutrients such as dietary fiber, iron and many B vitamins. White rice and white flour are examples of refined grain products.

Brown rice

Wild rice

WHOLE HEALTH Full of healthy antioxidants, vitamins and minerals—including fiber, manganese, selenium, phosphorus, iron and B vitamins— whole grains have numerous health benefits, such as reducing risk of heart disease, stroke, cancer, diabetes and obesity, and maintaining healthy cholesterol levels. Studies have also linked whole grains to slower cognitive decline in aging and a lower risk of early death.

• Buy whole -grain pasta, or u se a blend that ’s part whole-gra in, part white. •

Source: Oldways/Whole Grains Council

✳

Tri-colored quinoa

Super soups. Add half a cup of cooked wild rice, brown rice or barley to your favorite canned or homemade soup. livenaturallymagazine.com

eat

DISH IT UP

Great Grains Get your whole-grain servings at breakfast, lunch, dinner and dessert with these nutrient- and flavor-rich recipes. BY KIMBERLY LORD STEWART TURN TO PAGE 30 FOR RECIPES

•

s, Make risotto ricer he ot d pilafs an hole w ith w like dishes as barley, grains such bulgur, brown rice, inoa. qu or millet

•

Triple Rice Salad with Dried Fruits and Nuts

28 Fall/Winter 2016 / Live Naturally

AARON COLUSSI, STYLE ERIC LESKOVAR

Caribbean Farro Risotto

✳

Find another delicious wholegrain recipe—Quinoa Chili— at livenaturallymagazine.com.

The 2015 Dietary Guidelines recommend that Americans make half or more of their grains whole grains. For everyone age 9 and up, this means eating 3 to 5 servings or more every day. Examples of a serving: half-cup cooked rice, bulgur or cooked whole-grain cereal; 1 slice whole-grain bread; 1 ounce dry rice or other grain.

Banana Barley Pancakes

Bulgur Almond Cookie Treats

TO SOAK OR NOT TO SOAK? Soaking is a time-saver when cooking whole grains— especially those with a longer cooking time, like barley and wild rice. Here’s how to soak them: Rinse your grains first, and then soak them for several hours (ideally overnight) before cooking. And don’t throw away that water! If any of those nutritious goodies snuck out of your grains and into the water, steal them back by using the soaking water for cooking. Source: Oldways Whole Grains Council

livenaturallymagazine.com

eat

DISH IT UP

Banana Barley Pancakes These hearty pancakes are full of potassium, fiber and flavor. Makes 8 pancakes 1 medium-sized banana 1 egg 1 cup barley, cooked* 2 teaspoons vanilla 1 tablespoon maple syrup 1 teaspoon pumpkin spice Dash of salt 1/3 cup coconut flour or whole-wheat white flour

1. Combine all ingredients; mixture should be wet and goopy. 2. To make pancake, ladle 1/3 –½ cup batter on preheated greased griddle. Cook until golden brown. Flip, and cook additional 2 minutes. Serve hot, with extra syrup if desired. Note: If pancakes are too fragile and falling apart, add a bit more coconut flour to wet mixture before cooking. *For 1 cup cooked barley, add 1/3 cup raw barley to 1 cup boiling water. Reduce heat, cover, and cook 25–30 minutes, until barley is tender and liquid is absorbed. PER SERVING: 70 CAL; 2G PROTEIN; 1G FAT; 13G CARB (4G SUGARS); 160MG SODIUM; 3G FIBER

Triple Rice Salad with Dried Fruits and Nuts The blend of rice, fruits and herbs offers up a flavor festival for your taste buds. 6 servings ½ cup wild rice, rinsed ½ cup long-grain brown rice, rinsed ½ cup white basmati rice, rinsed 4¼ cups water, divided Salt, to taste 1 cup dried cranberries 1/3 cup currants ½ cup dried apricots, diced ¼ cup fresh lemon juice 3 garlic cloves, minced 2 shallots, minced ½ teaspoon salt Fresh ground black pepper, to taste 1/3 cup olive oil 2/3 cup whole pecans 3 scallions, thinly sliced ½ cup fresh parsley, chopped 2 tablespoons fresh mint, chopped (or 2 teaspoons dried) 1 tablespoon fresh basil, chopped (or 2 teaspoons dried)

1. In three medium-sized saucepans, separately combine rice varieties with water and salt, according to proper ratios (wild rice, cook 50 minutes, 1:4 water; brown rice, cook 30 minutes, 1:3 water; 30 Fall/Winter 2016 / Live Naturally

basmati rice, cook 15 minutes, 1:2 water). Cover pans and bring to a simmer; cook appropriate amount of time. 2. Meanwhile, combine dried cranberries, currants and apricots in a large serving bowl. When rice is cooked, carefully spoon it onto dried fruit and toss just enough to incorporate without making the mixture gummy, a few strokes. Cool completely. (The heat from the rice will plump up the dried fruit.) 3. Make the dressing: Combine lemon juice, garlic, shallots, salt, pepper and olive oil in a jar with a tight-fitting lid, and shake vigorously. 4. Gently stir pecans, scallions, parsley, mint and basil into rice mixture. Pour dressing over top, and toss. Chill, and let marinate a few hours before serving. Best served at room temperature. PER SERVING: 484 CAL; 7G PROTEIN; 21G FAT; 69G CARB (12G SUGARS); 202MG SODIUM; 5G FIBER

Caribbean Farro Risotto With its nutty earthiness and cinnamon undertones, farro may become your go-to grain. 9 servings 2 cups vegetable stock 1¾ cups guava or mango nectar 1 cup chopped Vidalia onion 2 tablespoons shaved garlic 2 tablespoons olive oil 1 tablespoon butter 8 ounces Indian Harvest Farro, dry (or barley) ½ cup white wine 3 teaspoons pine nuts, toasted 2 teaspoons fresh mint, thinly sliced 1 tablespoon chopped fresh cilantro 1 ounce goat cheese, crumbled 1 tablespoon jerk seasoning 1 mango, peeled and diced 1 papaya, peeled and diced

1. Combine vegetable stock and mango or guava nectar in a bowl. 2. Sauté onion and garlic in oil and butter until translucent, about 2 minutes. 3. Add farro; toast for 2 minutes (you will smell the toasty scent as it cooks). Add white wine and let alcohol cook off, about 2 minutes. Reduce to mediumlow heat, and simmer. 4. Add nectar/vegetable stock in half-cup increments (like you’re making risotto). Cover to retain all heat, and steam while simmering. 5. Continue adding stock (leaving 1/3 cup for pesto) until farro plumps up and is

cooked, about 25–30 minutes. 6. Heat sauté pan and toast pine nuts, until light brown. Reserve, and let cool. 7. In a blender, combine mint, cilantro, pine nuts and 1/3 cup nectar/stock to make a pesto-like dressing. 8. Add goat cheese and pesto to farro risotto, cream together, and serve immediately. 9. Garnish with a sprinkle of jerk seasoning, and diced mango and papaya. PER SERVING: 230 CAL; 5G PROTEIN; 7G FAT; 35G CARB (12G SUGARS); 220MG SODIUM; 4G FIBER

Bulgur Almond Cookie Treats Kids will never know there are hidden whole grains in these sweet treats. Makes 12 cookies 1 cup cooked bulgur (can also use quinoa, amaranth or millet) 2 cups hazelnut or almond flour ¼ cup dried cherries (or substitute any dried fruit) ¼ cup dark chocolate chips (optional, but yummy) ½ cup maple syrup 1½ teaspoons coconut oil 1 teaspoon vanilla ½ teaspoon baking soda Dash of salt 1 tablespoon water

1. Preheat oven to 350°. Grease a cookie sheet. 2. Mix all ingredients together until evenly combined. Spoon a generous tablespoon onto cookie sheet. Press dough with a fork, as with a peanut butter cookie. Bake 10–12 minutes. PER SERVING: 200 CAL; 4G PROTEIN; 13G FAT; 21G CARB (13G SUGARS); 80MG SODIUM; 3G FIBER

Live Naturally is excited to partner with Johnson & Wales University. Chef Adam Sacks, an instructor at the Denver campus, and a few of his star students 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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MAKE IT, BUY IT

eat

Cookies on the ‘Nice’ List You’ll find a little goodness baked into these better-for-you cookies. We’ve lowered the sugar and added healthy twists to your holiday baking. BY KIMBERLY LORD STEWART

Snow Flurry Thins These thin and crispy, lacy cookies are the perfect treat when you want just a little something sweet. Makes 2–3 dozen Parchment paper ¼ cup sugar ¼ cup brown sugar 1/3 cup all-purpose flour ¼ teaspoon salt ¼ teaspoon baking soda ½ cup butter, softened 1 egg 2 teaspoons orange juice ½ teaspoon almond extract 2 tablespoons rolled oats ½ cup crushed organic granola Powdered sugar, for garnish

1. Preheat oven to 400°. Line baking sheet with parchment paper. 2. Beat all ingredients except oats, granola and powdered sugar until well mixed. Stir in oats and crushed granola. 3. Drop dough on baking sheet by scant teaspoons in groups of four, 2 inches apart. 4. Bake 3–4 minutes, until light brown. Transfer to wire racks to cool. 5. Shake powdered sugar through a small wire-mesh strainer over each cookie until it looks as if they have a light sprinkle of snow. 6. Store in an airtight container.

✳

TIP Do you pour flour into your measuring cup? If so, you may be shorting yourself of baking success. Baking is science, which means ingredient measurements are important. So when you measure flour, remember to scoop and level off the extra on the top with a knife or wooden spoon handle.

PER SERVING: 62 CAL; 1G PROTEIN; 4G FAT; 6G CARB (4G SUGARS); 72MG SODIUM; 0G FIBER

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MAKE IT, BUY IT

Berry Chia Chews These gluten-free thumbprints are filled with chia jam. We used cherry, but any berry jam will do. Makes 1 dozen Parchment paper 3 tablespoons almond butter 2 teaspoons coconut oil ½ cup coconut sugar or brown sugar 1 egg 1 teaspoon vanilla ¾ cup almond flour Pinch of baking soda ¼ teaspoon cinnamon CHIA JAM 1 (12-ounce) jar sour cherry jam 2 tablespoons chia seeds

PER SERVING: 153 CAL; 3G PROTEIN; 4G FAT; 27G CARB (19G SUGARS); 44MG SODIUM; 1G FIBER

AARON COLUSSI, STYLE ERIC LESKOVAR

1. Preheat oven to 350°. Line baking sheet with parchment paper. 2. Heat jam in a small saucepan over medium-low heat, until melted and hot. Add chia, and simmer 5 minutes. Set aside to cool.

3. Cream almond butter, coconut oil and sugar in a bowl with a mixer, about 5 minutes. Add egg and vanilla, and mix well. 4. Add almond flour, baking soda and cinnamon. Stir well, until combined. 5. Bring dough together into a ball, put in a ziptop bag, and place in freezer for 10 minutes. 6. Pinch a bit of dough, and roll into a ball. Place your thumb in the center to form a shallow cup. Set on baking sheet. Repeat with all the dough. Fill each center with jam. Save any leftover jam for morning toast. 7. Bake 8 minutes. Cool on a wire rack. These cookies are best on the day they are made. They tend to soften as time goes on.

34 Fall/Winter 2016 / Live Naturally

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eat

MAKE IT, BUY IT

Chocolate Phyllo Roll-Ups Light and crispy, these sweets are as tasty as they are elegant. Makes 2 dozen

TIP Melt chocolate in microwave with 50 percent power for one minute. Stir well. Place back in microwave 20 seconds at a time, stirring well each time. The chocolate should have a sheen and a smooth texture.

1. Preheat oven to 425°. Line baking sheet with parchment paper. 2. Place phyllo sheets on piece of parchment paper on the counter; cover with a damp towel. 3. Melt butter in a small bowl; stir in honey. Stir cinnamon and sugar in a separate small bowl. 4. Place one sheet of phyllo on a clean work surface (place it so the wider edge is facing you). Cut in half up the center with kitchen scissors. Fold each piece in half lengthwise. Don’t fret if it tears; you can patch it up with melted butter and honey. 5. Brush dough with butter-honey mixture. Sprinkle lightly with cinnamon sugar. 6. Roll up in a cigar shape to form a tight cylinder. Place on baking sheet. Repeat with all phyllo sheets. Lightly spray each roll with cooking spray; sprinkle each with cinnamon sugar. 7. Bake 3–5 minutes, until golden brown. Place cookies on a cooling rack set on parchment paper. 8. Melt chocolate over low heat or in a microwave (see tip). Stir in coconut oil. 9. Hold cooled phyllo roll over the chocolate, and spoon chocolate to coat one-third of the phyllo. Spoon nuts over the soft chocolate so they stick. Place on rack to set the chocolate. You may need to refrigerate rolls to set the chocolate if the kitchen is warm. Store in an airtight container lined with parchment, and place parchment in between layers of cookies. PER SERVING: 139 CAL; 1G PROTEIN; 8G FAT; 16G CARB (10G SUGARS); 47MG SODIUM; 1G FIBER

36 Fall/Winter 2016 / Live Naturally

NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

AARON COLUSSI, STYLE ERIC LESKOVAR, PORCELAIN SPOON AND DISH LIZQUAN.COM

✳

Parchment paper 12 sheets phyllo dough, thawed 6 tablespoons unsalted butter (or coconut oil) 6 tablespoons honey 2 teaspoons cinnamon 1 tablespoon sugar Olive or grapeseed oil cooking spray 8 ounces dark chocolate chips 2 teaspoons coconut oil ½ cup chopped pecans

BUY IT CHEAT SHEET SUGAR SUBSTITUTES

There’s nothing better than home-baked cookies that fill your house with delicious smells. But if you’re short on time or ingredients, the next best options are at the store. You may not believe some of these are gluten-free.

Sugar plays a unique role in baking—it caramelizes to give baked goods a light-golden color, and it tenderizes the dough. These are just a few reasons why it’s not so easy to replace sugar with alternative sweeteners. If you would like to try, here is a substitute cheat sheet to help with your home baking. AGAVE NECTAR ∞ Substitute 1 cup sugar with 2/3 cup. ∞ Reduce recipe liquid by ¼ to 1/3. ∞ Reduce oven temp by 25°. BROWN RICE SYRUP ∞ Substitute 1 cup sugar with 1¼ cup. ∞ Reduce recipe liquid by 3 tablespoons; add 1⁄16 teaspoon baking soda for baked goods. Or, if the recipe doesn’t call for liquid, add 22/3 tablespoons flour plus ½ teaspoon baking soda.

GLUTINO GLUTEN FREE CHOCOLATE VANILLA CREME COOKIES A healthy take on a classic, these little sandwiches are likely to please all gluten-free palates. With crisp chocolate cookies on the outside and moist vanilla crème on the inside, they’re just calling for you to dip them in a cool glass of milk.

NATURE’S BAKERY BLUEBERRY FIG BAR Looking for an on-the-go snack or quick energy boost, minus high-fructose corn syrup and artificial ingredients? With a balance of whole grains, sweet blueberries and power-packed figs, these soft, moist bars are full of flavor and goodness. Also certified vegan and kosher.

COCONUT OR DATE SUGAR: ∞ Substitute 1 cup sugar with 2/3 cup. These two sugars can easily replace brown sugar in recipes. MAPLE SYRUP ∞ Substitute 1 cup sugar with 2/3 cup. ∞ Reduce recipe liquid by ¼ cup; reduce oven temperature by 25°, and add 1/8 teaspoon baking soda. STEVIA ∞ Substitute 1 cup sugar with ½ cup sugar mixed with ½ to 1 teaspoon stevia. Substitute no more than half of the sugar with stevia for baked goods, because stevia doesn’t have enough bulk to replace all the sugar. You also may need to triple the vanilla or other extract to mask stevia’s bitter flavor.

ENJOY LIFE DOUBLE CHOCOLATE HANDCRAFTED CRUNCHY COOKIES Love sweets but worried about allergens? All Enjoy Life products are free from the top eight allergens: wheat/gluten, dairy, peanuts, tree nuts, egg, soy, fish and shellfish. These decadent cookies will satisfy chocolate lovers with natural cocoa powder and chocolate chips.

TATE’S BAKE SHOP CHOCOLATE CHIP COOKIES Winner of numerous awards, including Outstanding Cookie from Consumer Reports, these crispy, crunchy, buttery bits of goodness are made with all-natural ingredients and filled with semisweet chocolate chips, plus a tinge of caramel and vanilla flavors. Go ahead, have another.

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HEALTHY KITCHEN

Party Starters The holidays are about spending quality time with friends and family. So why are you always in the kitchen? Itâ&#x20AC;&#x2122;s time to change that with these small-plate recipes. They are easy enough to lower your stress but fancy enough to suit any holiday event.

Arrange taco fillings in colorful bowls on a tray for your guests to make their own.

BY KIMBERLY LORD STEWART TURN TO PAGE 40 FOR RECIPES

Mini Red and Green Turkey Tacos with Cranberry Salsa

38 Fall/Winter 2016 / Live Naturally

BuffaloRoasted Florets

Sugar Peas with Mustard Mayo

Cucumber Scallops

AARON COLUSSI, STYLE ERIC LESKOVAR

Caprese Canapés

Marinated Mushrooms

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Head to livenaturallymagazine.com for another delicious appetizer recipe—Artichoke Dip with Three-Pepper Trilogy.

livenaturallymagazine.com

eat

HEALTHY KITCHEN

Mini Red and Green Turkey Tacos with Cranberry Salsa Tiny tacos are a clever way to turn holiday leftovers into party-perfect appetizers. Makes 20 small tacos 1 package spinach tortillas (try Mission brand) 1 package sun-dried tomato or jalapeno cheddar tortillas (try Mission brand) 12 brussels sprouts, cored and thinly sliced 6 tablespoons extra-virgin olive oil, divided Small butternut squash; peeled, deseeded and cut into 3-inch flat batons (about 2 cups) 3–4 pounds precooked turkey breast or dark meat 20 fresh sage leaves CRANBERRY SALSA ½ cup prepared cranberry sauce ½ cup prepared tomatillo sauce (in international aisle) 1 jalapeno, seeded and finely chopped 1 teaspoon fresh orange zest 1 orange, peeled and coarsely chopped

1. Prepare salsa by mixing all ingredients. Chill to merge flavors. 2. Set aside a large serving platter or individual bowls for each ingredient. 3. Cut tortillas into 5-inch rounds using a large ring mold or an empty 28-ounce tomato can (see tip below). Arrange on serving platter. 4. Loosen brussels sprouts with your hands so they look like finely shredded coleslaw. Heat large nonstick or castiron skillet to medium high. Add 2 tablespoons oil, and heat until it shimmers. Add brussels sprouts and cook 5–10 minutes, until light brown. Remove from pan, and place on serving platter.

Tiny Tacos Save a 28-ounce tomato can to cut out large wraps into pint-sized tortillas. You should get three tortillas from each wrap by cutting close to the edges.

5. Add 1 tablespoon oil to pan, if needed. Sauté squash until soft and golden brown, 8–10 minutes. Remove from pan, and place on serving platter. 6. Shred turkey meat into fine pieces with your fingers or a fork. Briefly sauté turkey in pan to warm it up. Remove from heat, and place on serving platter. 7. Add 3 tablespoons oil to pan; raise heat to high. Add sage leaves and watch carefully until they are crisp, 30–60 seconds depending on your stovetop. Remove from pan, and drain on paper towels. Place on serving platter. 8. Let guests make their own tacos from the buffet table. Serve with crispy sage leaves and cranberry salsa. PER SERVING: 292 CAL; 22G PROTEIN; 13G FAT; 22G CARB (4G SUGARS); 830MG SODIUM; 1G FIBER

Buffalo-Roasted Florets Health-seeking wing lovers and vegetarians alike will clamor for these slightly addictive, spicy morsels of broccoli and cauliflower. Serves 8–10 1 large broccoli tree (or two smaller stems) 1 small head cauliflower 2 (12-ounce) bottles red wing sauce (We like Frank’s RedHot, because it’s made with natural ingredients.) ½ cup extra-virgin olive oil 2 (8-ounce) boxes seasoned breadcrumbs (regular or gluten-free) Prepared lower-calorie blue cheese dressing Celery sticks

1. Preheat oven to 450°. Line two baking sheets with parchment paper. 2. Remove stem from broccoli, and core cauliflower. Cut into bite-sized florets. Wash and dry extremely well. 3. Stir wing sauce and oil in a large bowl. Add vegetables, and stir until well coated. 4. Place breadcrumbs in a pie plate. Dredge florets in the crumbs a few at a time. Set on baking sheet. 5. Bake 15–20 minutes, until golden brown. 6. Place on a serving platter, and serve with blue cheese dressing and celery sticks.

Fast Easy Appetizers Last-minute guests? No worries. Try these four quick appetizers that take 10 minutes to pull together. SUGAR PEAS WITH MUSTARD MAYO Stir 1 teaspoon Dijon mustard with ¼ cup mayonnaise. Whip 3 tablespoons of whipping cream; fold into mustard/ mayo. Stir in 2 tablespoons chopped, fresh chives. Serve with sugar peas for dipping. CAPRESE CANAPÉS Cut artisan whole-grain sourdough bread into squares. Brush with olive oil, and broil until toasted. Top with thinly sliced fresh mozzarella, a tomato slice and sliced cured olive. Place under broiler until cheese is melted. CUCUMBER SCALLOPS Cut English cucumbers into eight 1-inch rounds. Hollow out the centers, and fill with guacamole. Slice 2 diver scallops into thin slices (4 per scallop). Season with salt and pepper. Sauté in olive oil over high heat until browned, 2–3 minutes. Drain, and top each cucumber with a scallop slice. Serve with lime. TIP Thick, sweet diver scallops are pricey, so thin slices will cut your costs. Dry each scallop well with paper towels. Slice thinly into 3–4 rounds with a sharp knife. Don’t overcook; sauté quickly over high heat until golden. MARINATED MUSHROOMS Place 12 small, washed white mushrooms (or cut into quarters) into a ziptop bag with 1 tablespoon balsamic vinegar, 3 tablespoons extra-virgin olive oil, 1 clove crushed garlic, salt and pepper. Let sit for 10 minutes, and serve with toothpicks.

PER SERVING: 308 CAL; 7G PROTEIN; 20G FAT; 28G CARB (5G SUGARS); 1,823MG SODIUM; 5G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

40 Fall/Winter 2016 / Live Naturally

Strawberry Lemon Smoothie Bowl Eat–don’t drink–your morning smoothie. 1 scoop Vega Protein & Greens Vanilla ¼ – ½ cup unsweetened almond milk 1 cup frozen strawberries ½ frozen banana 2 Tbsp lemon juice Blend an extra thick smoothie, pour into bowl, top with granola and fruit. Enjoy with a spoon!

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TO BE OR NOT TO BE..

GLUTEN FREE?

Ask different experts, and you’ll likely get different answers about going gluten free. Studies increasingly show that gluten is a legitimate problem, but there’s a lot you can do to dodge the gluten bullet. It starts with understanding what gluten intolerance is, and why it may affect more people and cause more problems than we thought. ■ BY KELLEE KATAGI

luten-free eating is a trend that doesn’t show signs of stopping. Anywhere from 17 to 40 percent (depending on the poll) of American adults actively avoid or reduce gluten in their diets. And as gluten-free options expand on store shelves and restaurant menus—and become increasingly tasty—more people wonder if they should join the swell. Here we dig deep into the science—quizzing the experts and examining the studies—to discover if gluten-free eating is a healthy lifestyle that should extend to the masses (including you!) or be reserved for the few.

SHUTTERSTOCK

STATUS: IT’S COMPLICATED The short answer: There’s no short answer. Experts disagree, often vehemently. The list of things they do agree on is brief: ■ Many people feel better when on a gluten-free diet, even if they don’t have celiac disease. Experts differ as to why, but studies back it up, as do many people’s real-life experiences. ■ A gluten-free diet isn’t automatically a healthy diet— and it shouldn’t be done to lose weight. Read on for details.

■ There’s a lot we still don’t know, and much research remains to be done. In the meantime, we offer this basic gluten primer, including how top authorities weigh in on whether or not you should avoid gluten.

WHAT’S THE BIG DEAL ABOUT GLUTEN?

population, these macromolecules trigger the immune system to attack the lining of the small intestine, destroying tiny, fingerlike projections called villi and making the intestine too permeable (everyone’s intestine is somewhat permeable, which is how we absorb nutrients). The casual name for this is leaky gut, and it eventually leads to malnutrition because

More than half of Americans can’t define what gluten is, according to a 2015 Foods with gluten can be more of a problem survey by gluten-certithan you likely think—and for different reasons fication organization than you might expect. NSF International. Here’s the scoop: Gluten is you’re not properly absorbing a mixture of proteins found the nutrients in your diet, says primarily in wheat, barley and Talia Hassid, communications rye. Gluten proteins divide into manager for the Celiac Disease two main categories: gliadin Foundation. People with CD are and glutenin. When digested, more prone to developing other these proteins break down into autoimmune diseases, and the many different peptides, essenrisk goes up the later in life one tially strings of amino acids. is diagnosed, according to a The trouble starts because classic study in Gastroenterolour digestive systems can’t ogy. There is no known cure for fully break down all of these CD, and the only treatment is peptides, so they remain macroa strict, lifelong adherence to a molecules. In some people this gluten-free diet. becomes a big problem, espeBeyond CD, which is relacially those with certain genes. tively well-researched and unIn people with celiac disease derstood, the waters start to (CD), an autoimmune disorder get a bit murky. Some studies— found in at least 1 percent of the livenaturallymagazine.com

sensitivity (NCWS). People with NCGS don’t exhibit the same intestinal damage or blood-test markers as those with CD, or the same blood-test markers as those with wheat allergies, but they still exhibit symptoms when eating gluten—and reduced symptoms when on a gluten-free diet. These symptoms may include gastrointestinal (GI) troubles—such as diarrhea, bloating, indigestion or constipaFind a 7-day gluten-free tion—and other maladies like meal plan, developed by headaches, joint a registered dietitian, at pain, rashes, fatigue celiac.org/live-gluten-free/7-day-gluten-free-meal-plan. and even depression, ADHD-like symptoms or infertility. because of the high levels of gluten Both CD and NCGS can affect in modern wheat and the sheer “every organ in your body,” Hassid quantities of wheat consumption says. No specific biomarkers for in Western societies, “all individuNCGS have been agreed upon, so als, even those with a low degree it’s impossible to say how many of risk, are therefore susceptible people it may affect, although some to some form of gluten reaction experts suspect numbers as high as during their life span.” But in those 30–40 percent of the population. with CD—and in some people But help for setting biomarkers who don’t have the small-intestine may be on its way: A groundbreakdamage required for a CD ing Italian study published in July diagnosis—the effects are more in the journal Gut discovered that, pronounced. like CD, NCGS is also likely an Science increasingly points to autoimmune disorder. Researchers a spectrum of gluten disorders, reported that for people with the most common of which are NCGS, wheat causes different CD, wheat allergies and a lessintestinal damage than is found understood category called nonwith CD and triggers a systemic celiac gluten sensitivity (NCGS)— immune response that results in or, alternatively, non-celiac wheat many of which are summarized in a 2013 academic review published in Nutrients—have shown that gliadin (gluten) consumption can produce an inflammatory and immune response, and temporarily raise intestinal permeability, even in healthy people without CD. Consequently, a 2012 report in BMC Medicine concluded that

elevated levels of different anti bodies than someone with CD exhibits. The verdict is still out as to exactly what causes NCGS, but research now suggests that gluten might not be the only culprit. Other proteins might also be to blame, and a widely reported Australian study found that, for GI symptoms, the primary problem might actually be a sensitivity to highly fermentable (read: gasproducing) carbohydrates called FODMAPs, which are found not only in wheat and rye, but also in dairy, and some fruits and vegetables (see “What Are FODMAPs?” on livenaturallymagazine. com). The study’s authors suggested that gluten may be mostly responsible for NCGS’s non-GIrelated symptoms. Other research, including the BMC Medicine report mentioned above, also supports this theory.

HOW TO KNOW IF YOU’RE AT RISK It’s not easy. For starters, even people with CD may not exhibit symptoms for many years. Certified clinical nutritionist Tom O’Bryan— an instructor at the Institute for Functional Medicine and founder of The Gluten Summit, which assembled 29 of the world’s top

BOOST YOUR GLUTEN-FREE DIET

44 Fall/Winter 2016 / Live Naturally

For iron

■ gluten-free oats ■ brown rice

■

red meats

■

red meats

■

pork

■

poultry

■

poultry

■

seafood ■ beans

■

shellfish salmon

■

eggs

■ dark-green leafy vegetables

■

raisins ■ peas

■

lentils

■

beans

quinoa ■ peas ■

■

almonds

■

broccoli

■

raspberries

■

dark-green leafy vegetables nuts

PHOTO CREDIT

Source: Mayo Clinic

For B vitamins

For fiber

ELIZABETH STEIN

If you’re avoiding gluten, it’s easy to miss out on key nutrients, specifically fiber, iron and B vitamins. Fill the gaps with these naturally gluten-free foods.

GLUTENFREE PAD THAI WITH MAPLE GINGER SAUCE

Most pad Thai dishes that you find in restaurants are loaded with bad-for-you oils and other scary ingredients, but this one is full of flavor and fresh, healthy ingredients. Serves 2 6 ounces brown rice fettuccine noodles 1 tablespoon coconut oil 2 cloves garlic, minced ½ tablespoon minced ginger 1 cup diced onion 2 cups mushrooms, chopped 1 cup chopped carrots 1 medium head of broccoli, cut into florets Scrambled egg, optional 1 lime Sauce ingredients: 2 tablespoons tamari* 2 tablespoons nut butter ½ tablespoon maple syrup 1. Cook rice noodles according to package instructions. 2. Heat a large skillet to medium heat. Add oil, garlic and ginger; sauté until fragrant, 2–3 minutes. Add onion, and sauté for 2 minutes. Stir in mushrooms, carrots and broccoli, and continue to sauté until desired tenderness is reached. 3. In a small bowl, whisk together sauce ingredients. Add cooked rice noodles and sauce to the skillet (and scrambled egg, if using); stir until evenly coated. Serve with a squeeze of lime. *Be sure to use tamari instead of traditional soy sauce, which contains wheat.

PHOTO CREDIT

PER SERVING: 440 CAL; 18G PROT; 19G FAT; 61G CARB (15G SUGARS); 1,132MG SODIUM; 14G FIBER

All recipes from Eating Purely: More than 100 All-Natural, Organic, Gluten-Free Recipes for a Healthy Life (Skyhorse, 2015) by Elizabeth Stein

gluten authorities—describes it this way: A cheesecloth-like coating covers your small intestine’s villi; every time you eat gluten, you tear the cheesecloth a bit, but it regenerates. “You have rolls for breakfast— you tear the cheesecloth, and it heals. You have a sandwich for lunch—you tear the cheesecloth, and it heals. You have pasta for dinner—you tear the cheesecloth, and it heals,” O’Bryan says. “Day after week after month after year, until one day—it can be when you’re 2 years old, it can be when you’re 22 years old, it can be when you’re 72 years old—but one day, you cross that imaginary line, and you don’t heal anymore. Now you get pathogenic intestinal permeability, which is the gateway into the development of autoimmune diseases.” At that point, autoimmune issues can manifest in any part of your body—leading to anything from multiple sclerosis or Alzheimer’s to thyroid issues or arthritis, whatever the weak link in your body’s chain is, O’Bryan says. A blood test and subsequent

GRILLED POLENTA BITES

intestinal biopsy can confirm if you have full-blown CD. A blood test can also determine if you have a wheat allergy. A genetic test can indicate whether you’re at a higher risk for CD or possibly NCGS, but it’s not necessarily definitive. Unfortunately, no test currently exists to determine if you have NCGS.

SO WHAT CAN YOU DO? The first step if you suspect you might be sensitive to gluten is to ask your health practitioner to test you for celiac disease and wheat allergies. (For other testing suggestions, see “Cutting-Edge Tests.”) If the results are negative, consider trying a gluten-elimination diet, but only under supervision of a physician or dietitian. “It’s important to be wary of potential nutrient deficiencies when cutting out gluten, because you’re cutting out significant sources of fiber, B vitamins and iron, in particular,” says Lisa Cimperman, a spokesperson for the University Hospitals Cleveland Medical Center in Cleveland, Ohio. (See “Boost Your Gluten-Free Diet” for gluten-free foods rich in these nutrients.) If

CUTTING-EDGE TESTS According to Institute for Functional Medicine instructor Tom O’Bryan, the vast majority of the nation’s laboratories check for only one peptide of gluten. But following are two that check for multiple peptides. You’ll need a doctor’s referral to receive the tests, but your insurance may very well cover the costs. Cyrex Laboratories, cyrexlabs.com Vibrant America, vibrant-america.com

your symptoms are primarily GI-related, ask your doctor about trying a low-FODMAP diet (this can be especially dangerous without supervision, because it eliminates even more foods). Also, don’t fall in the trap of equating “gluten-free” with “healthy.” Just because a doughnut or pretzel is gluten-free doesn’t mean it’s good for you, warns holistic nutrition counselor Elizabeth Stein, founder and CEO of gluten-free food company Purely Elizabeth. Stein recommends first educating yourself about good nutrition. “Get rid of that mindset

of reading a label to see if it’s labeled gluten-free versus reading a label to see if it has good-quality ingredients,” she says. “If you’re eating a wrap made out of quinoa flour versus white rice flour, of course the quinoa flour is going to be healthier and have more fiber and be more nutrient-rich.” Nearly all experts caution against going gluten-free for weight-loss purposes, especially without a doctor’s supervision. Some people who go gluten-free actually gain weight, Hassid says—sometimes because, if they have CD, their gut heals and they start absorbing nutrients again, and other times because they swap their usual gluten-full foods for gluten-free junk foods that may have even more calories and sugar. If you do go gluten-free, use it as an opportunity to clean up all aspects of your diet, Hassid suggests. “For some people, once they cut gluten out of their diet, it forces them to be more aware of what else they’re putting in their mouth because they’re constantly reading ingredients. It makes you more aware and more cautious of what you put into your body.”

This is an easy-to-make appetizer with just a few ingredients. If you don’t have a grill, you can put the assembled polenta under the broiler. Serves 8 3 cups fresh basil 1 clove garlic ½ cup pistachios ¼ cup fresh lemon juice ½ cup olive oil Sea salt, to taste Pre-cooked (18-ounce) polenta log Grilled tomatoes Grated Parmesan (optional)

ELIZABETH STEIN PHOTO CREDIT

1. In a food processor, combine basil, garlic, pistachios, lemon

juice and oil. Process until smooth. Add salt to taste. Set aside. 2. Preheat grill to medium-high heat. Slice polenta into ¼-inchthick rounds. Grill on each side 3–5 minutes, until browned. 3. Assemble each round with a dollop of pesto, a grilled tomato and a sprinkle of Parmesan. PER SERVING: 215 CAL; 3G PROT; 17G FAT; 13G CARB (1G SUGARS); 208MG SODIUM; 2G FIBER

Bake up some gluten-free cookies, too: Bulgur Almond Cookie Treats (page 30) and Berry Chia Chews (page 34). Nutritional values calculated at nutritiondata.self.com.

BUCKWHEAT AUTUMN SALAD Satisfy carb cravings with this hearty, gluten-free salad. Serves 2 DRESSING 2 tablespoons maple syrup 2 tablespoons apple cider vinegar 1 tablespoon balsamic vinegar 4 tablespoons olive oil 1 teaspoon mustard Pinch of sea salt 2 cups buckwheat, cooked 1 pound sweet potato, roasted and cubed ½ cup dried cranberries 4 cups arugula ½ cup walnuts 1. In a small bowl, whisk together dressing ingredients. Set aside. 2. In a large bowl, combine remaining ingredients. Toss with dressing, and serve. PER SERVING: 1,259 CAL; 30G PROT; 53G FAT; 184G CARB (39G SUGARS); 128MG SODIUM; 24G FIBER

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body Natural Hair Care Take care of your tresses from the inside out with good nutrition and products sans chemicals. BY KATHRYN LEAVITT

48 Fall/Winter 2016 / Live Naturally

and styling hair, less in care and products is often more—“the less we do for our hair, the better it will look,” says Rogers.

To Wash or Not? Experts agree that there is no one answer to the best frequency to wash your hair. “It’s about how your hair and scalp respond to your routine,” says Temitayo Ogunleye, M.D., assistant professor of clinical dermatology at the University of Pennsylvania Health System. If you have no issues with your scalp—dryness, oiliness or irritation—then what you are doing is OK. If you start seeing

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ost of us take care of our hair to, well, look good. What we don’t realize is how much deeper the hair-body connection goes. “[Hair] reflects the long-term health of an individual,” says Nicole Rogers, M.D., a fellow of the American Academy of Dermatology and a Louisiana-based hair-restoration surgeon. “The luster, caliber and overall appearance of hair show how well a person is nourished.” And, in fact, it was used in prehistoric times for mate selection, she adds. “Nowadays, though, perfectly healthy hair can be overprocessed, in which case the effects of excessive heat styling, coloring or relaxing may damage the hair,” she says. This damage is no small matter. “I have no problem with vanity, but it is more than that,” says Wendy Bazilian, Dr.P.H., R.D., coauthor of Eat Clean, Stay Lean (Rodale, 2015) and The SuperFoodsRx Diet (Rodale, 2007). “We should treat our hair as an extension of our body and know that there is impact in the habits we adopt and products we choose.” It’s a balance. When it comes to washing

NATURAL HAIR CARE

dryness of the scalp or hair—dry hair may be brittle or break easily, or may not be growing as quickly (sometimes because it’s breaking)—perhaps you are washing too frequently. Overwashing can cause dryness, says Ogunleye, because although shampoo removes buildup that may weigh down

Natural What’s in ucts? Hair Prod and

oils raid of the Don’t be af in these rs e tt u b l natura not likely ns; they’re concoctio or weigh ily ur hair o yo e ak m to ral oils fact, natu it down. In scalp, e th od for can be fo dry or g n ti n ve re actually p ding n fe and oily scalps . ff ru d an off d

hair, it is a detergent made to strip oils from the hair. A rule of thumb is to check in with how your hair looks. “I only recommend washing the hair as needed to reduce the appearance of oiliness,” says Rogers. “However, many people wash their hair as a way to style it. There isn’t anything wrong with this, so long as a person is not using too much heat afterward in the form of a blow-dryer or flat iron or curling iron.” While a hair dryer may help you achieve your desired style, the energy and heat disrupt the chemical bonds of the hair, says Ogunleye, which over time can cause hair to break. In addition, the forced air action of the dryer can also further strip hair’s natural oils. If you have to dry, keep the dryer at “as low a temperature as possible in order to achieve the desired effect,” says Rogers.

Style, Au Naturel In terms of styling, experts agree that you should be wary of chemicals found in hair products. “I don’t think women who buy these products realize that they haven’t been tested for safety,” says Erin Switalski, executive director of Women’s Voices for the Earth, a group focused on eliminating chemicals that harm our health and our community. “There are

currently over 10,000 chemicals used in cosmetics, and the law doesn’t require they be tested for safety before (being) sold. The result is that manufacturers can put nearly anything they want in a product, including known carcinogens like formaldehyde.” The big chemicals to steer clear of in hair products are formaldehyde, which is used as a preservative in shampoo and hair straighteners; parabens, another preservative used in shampoos; 1,4-dioxane, a contaminant from sodium laureth sulfate, found in products that create suds, including shampoo and hair relaxers; and fragrance, including phthalates, which are found in most hair products and are actually a mixture of dozens of different chemicals. “Unscented” products may still contain fragrance used to mask other odors in the product, so check the ingredient list for “fragrance.”

Natural Brands to Try Here are a few of our sulfate-free favorites.

ACURE REPAIRING SHAMPOO This patent-pending blend includes organic argan oil to moisturize dry and damaged hair. Organic pumpkin seed oil—high in omega-3 and -6 fatty acids—adds shine.

NATURE’S GATE HERBAL DAILY CLEANSE SHAMPOO Infused with natural botanicals that gently clean normal or color-treated hair without stripping or weighing it down, this shampoo is made with a blend of nettle, thyme, rosemary and lavender to promote healthy locks.

Good Nutrition Equally important as how you wash and style your hair is what goes in your body. “Healthy hair and skin also come from a diet moderate in fat and varied in good whole foods,” says Bazilian. Studies show that stress-induced hair loss, for instance, is associated with deficiencies in certain nutrients. When patients are losing hair, Ogunleye tests for levels of vitamin D, zinc and ferritin (a blood cell protein that contains iron) to start. Vitamin D helps maintain healthy hair follicles. Zinc is used by glands that produce oils—not enough may lead to a dry scalp, says Bazilian. Iron is important for producing hemoglobin and delivering oxygen to hair follicles. Essential fatty acids and protein are important, too. According to Bazilian, getting enough good fats helps with hair’s moisture retention, shine and overall cellular support. Low protein, the building block of all tissue, could result in thin or dry hair, while adequate amounts help produce keratin, a protein that is the main component of hair. Also essential: B vitamins (niacin, B12, B6 and B5), which help red blood cells supply oxygen to the scalp, and especially biotin, which assists keratin production.

DESERT ESSENCE COCONUT SHAMPOO Offering natural nourishment for dry hair, the coconut oil infusion works with organic jojoba and olive oils to clean, moisturize and restore luster.

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Wondering about the safety of ingredients in your hair products? Check out the Skin Deep Cosmetics Safety Database (ewg.org/ skindeep), where you can search thousands of products and ingredients to learn about scientific test results. livenaturallymagazine.com

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boost Cardamom Spice up your supplement regimen with this anti-cancer, pro-heart herb. BY KELLEE KATAGI

What is it? Called the Queen of Spices, cardamom is an herb native to India and other South Asian countries that helps give chai tea its distinct taste. There are three main varieties, but the most common is called green or true cardamom (Elettaria cardamomum). Inside its green pods are tiny black seeds, which are often ground to release their flavor. Cardamom has also been used for thousands of years in Ayurvedic practices and traditional Chinese medicine to treat a variety of ailments.

Use it for Cardamom ia good for cardiovascular health; treating asthma, gastrointestinal distress, urinary tract infections and muscle spasms; and cancer prevention.

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The science Modern science has a long way to go to catch up with traditional medicine’s love affair with cardamom, but initial studies

have been promising (although most of the research has been done on animals). Studies out of India and Bangladesh suggest that cardamom has antioxidant properties, reduces blood pressure and may fight asthma. A few studies, including one in the Journal of Medicinal Food, indicate that cardamom may have anti-cancer properties.

How to take it Cardamom is so nutrient-dense that even using it as a spice in food or tea can have benefits. It is also available in capsules and tinctures, and as an essential oil.

Cardamom comes in both pods and ground form. Flavor is strongest in pods as grinding can diminish the flavor.

Cardamom’s flavorful pods and seeds are a staple, as you might expect, of cuisine in its native South Asia, as well as in the Middle East. More surprising is its widespread presence in Scandinavian dishes—word has it that the Vikings went cuckoo for cardamom during their 10th-century raids on Constantinople.

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SUPPLEMENTAL HEALTH CARE

boost

daily—at the first signs of a cold reduce the severity of their colds and have fewer symptoms than subjects who don’t use the herb. Though there are nine species of echinacea, those most commonly used for their medicinal benefits are Echinacea angustifolia, Echinacea pallida and Echinacea purpurea. You’ll find this healing herb in capsules, extracts and soothing teas.

Vitamin D Protects the Body from Infection Best known for benefitting bone health, vitamin D can also ward off infections, according to a number of studies. Exposure to sunlight is the most • natural way to absorb vitamin Keep your immune system heal D, but it requires being out in thy this fall with natura the sun without sunscreen, l supplements, plus a healthy which could put you at risk for diet, regula r exercise and plenty skin cancer, so many experts of sleep. consider supplementation a • better option. The Recommended Dietary Allowance (RDA) for vitamin D for adults up to age 70 is 600 international units (IU), though most supplements deliver a dose of 1,000 IU, which is well within safe parameters. The two forms of vitamin D are D2, also known as ergocalciferol, and D3, or cholecalciferol. Vitamin D3 supplements are available in several forms—capsules, soft gels and increasingly popular gummies, to name a few. They’re often made from fish oil, such as cod liver oil, and may contain essential fatty acids as well. Vegetarians may prefer a plantbased vitamin D2 supplement (also available in a variety of forms, including capsules, tablets and oral sprays), although study findings suggest that D3 Five natural supplements to defend your body against infectious more effectively raises vitamin D levels organisms and other invaders. BY KAREN MORSE, MPH in the blood.

Immunity Boosters

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he immune system is a vast network of cells, tissues and organs that work in tandem to protect your body from bacteria, viruses and other invaders. In most cases, the body does a good job fighting off the bad guys, but quality nutrition and supplementation can assist in keeping the immune system in top form. Try one of these five immuneboosting supplements to stay happy and healthy this fall.

Echinacea Alleviates Cold Symptoms This popular Native American herb is in high demand when cold and flu season is in full swing. Although some scientists dispute the benefits of echinacea, there’s plenty of research to support the immuneboosting benefits of this purple, coneshaped flower. A number of clinical trials have shown that people who take echinacea—300 milligrams, three times

Probiotics Improve Gut Health to Enhance General Health A daily probiotic can support your gut health. And an increasing amount of research has also shown that a healthy gut can strengthen the immune system, which translates to overall better health. Two of the most prevalent and wellstudied probiotic species are lactobacillus and bifidobacterium, which are found in livenaturallymagazine.com

boost

SUPPLEMENTAL HEALTH CARE

the majority of supplements on the market. Probiotic supplements come in capsules, tablets and powders. According to the University of Maryland Medical Center’s Complementary and Alternative Medicine guide, doctors recommend a daily dosing range of 1 billion to 15 billion colonyforming units (CFUs) for maintaining intestinal health.

Zinc Boosts Your T Cell Levels An important trace mineral, zinc is essential to immune system health. However, a 2013 study reported that approximately 17 percent of the world’s population is at risk for zinc deficiency because of inadequate nutrition. While the majority of Americans get zinc from food (some of the best sources are oysters, beef, lobster, pork, baked beans, chicken, yogurt, cashews, chickpeas and oatmeal), some days our diets are lacking. The

RDA for zinc for adults is low—between 8 and 11 milligrams per day (mg/day)— so if you take a good daily multivitamin, you’re already set. Research suggests that slightly more zinc could lower the risk of catching a nasty cold. A recent study published in The American Journal of Clinical Nutrition found that zinc supplementation of 30 mg/day boosted the number of T cells (white blood cells that are critical to a strong immune system) in nursing-home residents.

It’s a good idea to speak with your physician before starting to use any new supplement, particularly if you’re being treated for any medical conditions.

Astragalus Stimulates the Immune System and Combats Stress Astragalus has been used for centuries in traditional Chinese medicine (TCM) and is thought to replenish energy or qi, which TCM closely links to immunity. It is also used to treat a number of immunodeficiency disorders that impair the immune system’s ability to fight viruses and

DID YOU KNOW that the body is constantly generating immune cells? Factors such as aging, stress and diet all affect the strength of our immune system. In addition to these supplements, make sure to eat a well-balanced diet, get enough rest and maintain a healthy weight for optimal health.

bacterial infections, as well as an adjunct to mainstream cancer treatment. Astragalus is one of many adaptogenic herbs that may be prescribed alone or in combination to help the body deal with stress, a risk factor for a number of diseases. TCM practitioners recommend daily astragalus supplementation to maintain a healthy immune system, as well as to improve energy and sleep quality. Astragalus is available in a number of dose strengths and formulations, and dose depends on age, weight and other factors, so it is best to work with your doctor to find out what is right for you.

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try A Savory Spin on Oatmeal Branch out with this twist on your favorite breakfast. Oatmeal is a nutritious way to stay fuller longer, according to several studies. You’ve most likely eaten this hearty whole grain for breakfast with fruit and other sweet toppings, but it tastes equally as delicious as a savory snack or meal, at any hour of the day. Give this tasty recipe—a healthy take on cheese grits—a try.

Sprouted Grain Oatmeal with Bacon, White Cheddar and Fried Egg 1 serving

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1. Heat nonstick pan over medium heat. Add bacon; stir occasionally until crispy. Remove from pan, and set aside. 2. Add shallot to pan, and cook, stirring occasionally, until browned. 3. Add water to pan; then add oatmeal. Cook on low heat for 1 minute. 4. Add cheese and reserved bacon; stir, and pour into a bowl. 5. Crack egg, and add to pan; cook on medium heat until the white begins to set. Flip egg, and cook 30 seconds longer. Place egg on top of oatmeal. Top with chives, and serve. *For a vegetarian option, use a seitan or tempeh bacon. PER SERVING: 390 CAL; 23G PROTEIN; 15G FAT; 39G CARBS (9G SUGARS); 520MG SODIUM; 6G FIBER

56 Fall/Winter 2016 / Live Naturally

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