Live Naturally Fred Meyer Fall 2015

FRED MEYER

GRAINS OF TRUTH: HEALTHY CEREALS TO START YOUR DAY RIGHT. page 6

Wonder

the of

MUSHROOMS Unlock the mysteries of these nutritious, earthy edibles

PLUS:

TURKEY TROT TIME Try our easy training plan

CUCKOO FOR COCONUTS Why we’re crazy about this tropical treasure

IMMUNITY BOOSTERS Natural ways to quash colds and flu this fall

LUNCH MAKEOVER Compliments of

FALL 2015

Delicious ideas to jazz up your midday meal

Discover Nature’s Way Organic Coconut Oil

so many uses ®

COCONUT OIL IS GREAT FOR: Cooking & Baking, Butter Substitute, Salad Dressings

from the editor

A Shopping Ritual I HAVE A CONFESSION. As crazy as it may sound, I love to go grocery shopping. It’s a weekly ritual that I make a point of finding time for, because healthy food and eating are a rich part of my life. I truly enjoy cooking at home and then sitting down for a meal with my husband or friends as often as possible.

For many of us, though, grocery shopping can be stressful or burdensome. When is there time to go to the store? What should you buy?

Should you plan ahead?

To minimize stress, I suggest introducing a shopping ritual into your week. Not sure how to make that happen? Here are a few strategies that have worked for me: Mark your calendar. Sunday late afternoon is my typical shopping time.

Occasionally something will force me to change my plans, but I try to seal off this time slot as I would any other commitment.

Make a list; get creative! My ritual begins at the kitchen bar, where I sit down with pen and paper to write my grocery list. I pull out recent issues of food magazines, a few favorite cookbooks, even my laptop.

I start with magazines to see the latest recipes around what’s in season; anything that takes 30 minutes or less gets my immediate attention. I mark favorites with a sticky note. If I don’t find enough recipes for the week, I’ll open up some of my go-to cookbooks for a few more options. My laptop comes in handy, too, particularly when I have a certain food I need to cook up—like those tomatoes that are starting to look a little too ripe—so I visit favorite food websites for recipe ideas around that ingredient and bookmark them.

Then I scan the various recipe ingredients, compare to what I have in my fridge and pantry, and write up a list of what I need.

Know your route. At the store, I have a particular route of aisles I follow each time. It’s all part of the ritual. As I pick up items and check them off my list, I often detour toward products I might not necessarily need for a recipe but have heard or read about and have been curious to try.

Sometimes they make it into my cart.

After I return home and unload everything, one of the most gratifying parts of my ritual is realizing that I now have my own “restaurant” for the week with a full kitchen and a delicious menu of options to prepare.

If you don’t have a shopping ritual, I encourage you to give it a try. It may end up being something you look forward to week after week. And what could be better than cooking up healthy, delicious meals and sharing them with the ones you love?

Please enjoy this issue—we have some tasty recipes to help get you started on your grocery list. And enjoy creating your own healthy rituals.

—Rebecca Heaton, Editor

Fall 2015 / Live Naturally

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volume 03, issue 04: fall 2015

contents 21

38

departments begin 04 Talking with vegan ultrarunner and Appalachian Trail record-holder Scott Jurek. PLUS: Tasty cereals, top food trends, great grocery apps, healthy kids’ snacks, how to make the perfect PB&J and more.

eat

43

19 FANTASTIC FUNGI

25 MAKE IT. BUY IT. Fall is the time for comfort food, and what better than macaroni and cheese? We offer some creative options for turning your basic mac ‘n’ cheese into something decadent and delectable.

04

30

32

30 A BETTER BROWN BAG Don’t know what to pack for lunch? We share some of our favorite ways to jazz up those old standbys.

move 38 FIVE WEEKS TO A FALL TURKEY TROT Train for a Turkey Trot and get the family moving on Thanksgiving.

BY GINA DEMILLO WAGNER

boost 43 FALL INTO HEALTH 4 natural supplements to boost your immunity.

BY RADHA MARCUM

feature 32

G OING COCONUTS

thrive 48 DR. JAMES ROUSE

Eat it, drink it, rub it on, wear it...and other amazing ways to use this unusual nut.

BY NANCY COULTER-PARKER

2 Fall 2015 / Live Naturally

Practice kindness; it’s good for you. Use your fridge as a medicine cabinet. And try a digital sunset.

COVER PHOTOGRAPHY BY AARON COLUSSI, STYLE BY ERIC LESKOVAR

CLOCKWISE FROM TOP LEFT: AARON COLUSSI, TIM EASTER, SHUTTERSTOCK (2), AARON COLUSSI, LUIS ESCOBAR

They don’t need sunlight to grow, but these earthy treasures are loaded with flavor and nutrition.

Try our medley of delicious mushroom recipes, from a salad to dumplings to, believe it or not, dessert!

CocoaVia. ®

(Made from the good stuff in chocolate.)

CocoaVia® daily supplement delivers the highest concentration of cocoa flavanols, which are scientifically proven to promote a healthy heart by supporting healthy blood flow†. And that’s essential to maintaining who you are for years to come. To learn more visit CocoaVia.com

™

STAY YOU. † This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

®/™ Trademarks © Mars, Incorporated. 2015.

SAVE 5

$ 00 .

MANUFACTURER’S COUPON

on CocoaVia® 10-count Unsweetened Dark Chocolate stick packs & 60-count capsules

Trademarks © Mars, Incorporated 2015.

EXPIRATION 3/20/16 CONSUMER: Limit one coupon per purchase on product(s) indicated. You pay sales tax, if any. Not to be combined with other offers or discounts unless authorized by Mars Symbioscience. MAXIMUM VALUE: $5.00. Void if altered, transferred, sold, reproduced or exchanged. RETAILER: Mars Symbioscience will reimburse you for the face value of the coupon plus $.14 handling if submitted in compliance with Mars Symbioscience Coupon Redemption Policy - #M1, available upon request, incorporated herein by reference. Valid only in USA. Void where prohibited, taxed or restricted by law. Cash value 1/100 of one cent. Send coupon to: Mars Chocolate North America, PO Box: 880499, El Paso, TX 88588-0499. ®/TM

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A Vegan Ultrarunner CHAMPION ATHLETE SCOTT JUREK SHARES HOW HE DOES IT. BY REBECCA HEATON

How did you get into ultrarunning?

SCOTT JUREK: When I was young, I used to hate running. I ran

to stay in shape for Nordic skiing, but I was more of a hunting and fishing boy. I ran my first marathon, and then my first 50-miler, at age 20 because I thought it would be good training. [Scott ran a sub-three-hour marathon and placed second in the 50-miler.] It was 4 Fall 2015 / Live Naturally

the hardest thing I had ever done, but when the emotional drain and discomfort wore off, I thought to myself, “This is something I want to do again.” That is the unique thing about endurance events: Once you get through the discomfort and challenge and get to the other side, it’s life transformative.

You have been a vegan since 1999. What inspired you?

When I was studying for my master’s degree in physical therapy, I became convinced that a lot of my patients’ problems stemmed from a poor diet, and this inspired me to become a vegetarian and then a vegan. Food was also an important thing in my family growing up.

My mother and my grandparents instilled in me a real appreciation of what you put in your body. I’ve read many books on vegetarianism and veganism, and there continues to be support that we don’t have to eat animal products to maintain a healthy body. I’ve enjoyed breaking the myth that you need animal protein to be an athlete.

LUIS ESCOBAR

HE IS ONE OF THE WORLD’S GREATEST ENDURANCE athletes, with victories in nearly all of ultrarunning’s elite events, such as the 153-mile Spartathlon in Greece and the Hardrock 100 in Colorado. Most recently, he broke the record for running the 2,189-mile Appalachian Trail: 46 days, eight hours and seven minutes. While most people cannot fathom ever being able to run these distances, it’s even more difficult to comprehend that Scott has accomplished all of this while following a vegan diet.

So as a vegan, what do you eat to stay fueled enough when racing?

It’s all about getting enough calories and eating healthy. For one-day races, I eat a lot of easily digestible, carbohydrate-based foods like Clif Bars, Clif Shot Bloks and electrolytes. Because the Appalachian Trail was multiple days, my diet was different compared to a one-day event. I would eat small meals throughout the day, like avocado sushi rolls, vegan pizza and smoothies just to break things up. Or a frozen burrito or pasta—the denser, the better. I had a support vehicle, so my wife, Jenny, and my team helped get me food. Sometimes it would be diner food, like greasy hash browns. Grease and oil were great fuels for me on the trail.

What is the most difficult thing about following a vegan diet?

Initially, there is a bit of a learning curve to know what foods to include and how to prepare them. But once I got beyond the learning phase, it was easy to follow a vegan diet. Navigating social meals and eating out can be challenging sometimes, too.

What’s next for you?

I have plans to write a book on my Appalachian Trail adventure, and I might have another long-distance trail in me, but it’s too soon to start thinking about that. I’m still licking my wounds, so to speak, from the Appalachian Trail.

What was your goal in writing your book Eat & Run (Mariner, 2013)?

I’ve had a long, successful career in ultrarunning, so I decided that I had to write this book.

But rather than talk just about racing, I wanted to fold in nutrition, too. So along with personal stories, I’ve mixed in 20 recipes. I wasn’t destined to become a runner or a vegan; these are two transformative things that have had a huge impact on my life and still do. So the book is about my journey, and my goal is to inspire others to take their own kind of journey with fitness and food.

*per serving

Now a

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cereal

DO NOT DOUBLE

©2015 Post Foods, LLC. INT 129039

$

1.00

Visit www.postfoods.com/our-brands/grape-nuts/ for recipes and nutritional information

on any TWO (2) Grape-Nuts® Nuggets

49g of whole grain*

SAVE

7g of fiber

EXPIRES 12/31/15

8g of protein

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RETAILER: Post Foods, LLC or an affiliate, will reimburse the face value of this coupon plus handling if submitted in compliance with its Coupon Redemption Policy, previously provided to you and available upon request. Cash value 1/100¢. Coupon can only be distributed by Post Foods, LLC or its agent. Mail to: Post Foods, LLC P.O. Box 880156 El Paso, TX 88588-0156. Offer expires: 12/31/15. CONSUMER: One coupon valid for item(s) indicated.

Limit one coupon per purchase of products and quantities stated. Limit of 4 like coupons in same shopping trip. No cash back if coupon value exceeds retail price. Any other use constitutes fraud. VOID IF COPIED, TRANSFERRED, PURCHASED OR SOLD. Valid only in the USA, FPOs and APOs. ©2015 Post Foods, LLC. INT 129039

Read more about Scott at scottjurek.com.

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COMPARE

Serious Cereals WHATEVER YOUR GRAIN OF CHOICE, TODAY’S CEREALS ARE HEALTHIER THAN EVER. START YOUR DAY STRONG WITH THESE LIVE NATURALLY PICKS. BY KELLEE KATAGI IF THE AVERAGE AMERICAN had to choose the ultimate breakfast (or midnight-snack) comfort food, crunchy cereal with cold milk would likely top the list. Thankfully, cereal no longer has to be the processed sugar-fest it once was. Healthier cereals—made

with whole, pronounceable ingredients and without hefty doses of processed chemicals, refined sugar and other unwanted items— now take up more and more real estate on store shelves. Here are some of our favorites, grain by grain.

Multigrain

Rice

Granola

Corn

Wheat

Kellogg’s Origins Fruit & Seed Muesli

Mom’s Best Crispy Cocoa Rice Cereal

Bear Naked Original Cinnamon Protein Granola

Nature’s Path Corn Flakes Fruit Juice Sweetened

Kashi Organic Promise Cinnamon Harvest Whole Wheat Biscuits

This hearty, versatile blend is excellent cold or hot, in milk or over yogurt. It’s made of simple, wholesome ingredients, including apricots, raisins, cranberries and 32 grams of whole grains.

This healthy version of chocolate-flavored rice cereal will please all palates, young and old. What’s missing?

Artificial flavors, preservatives and ingredients you’ve never heard of.

Skip the sugar coma: This crunchy, tasty granola packs only 6 grams of sugar per 130-calorie serving.

Plus, it’s loaded with 10 grams of protein to keep you feeling full for longer.

Perfect for people who don’t like overly sweet cereals, these flakes contain a mere 3 grams of sugar per serving. The slightly fruity flavor makes for a pleasant twist on a classic.

A mere four ingredients—all organic—combine into light, flaky biscuits, with a cinnamon-y crunch.

Numbers we like: 47 grams of whole grains, over 20 percent of daily fiber needs.

Our testers say:

“It kept me full for a long time.”

“Taste and texture are yummy.”

“Especially good with yogurt.”

“The flavor was unusual—in a good way.”

“Just the right amount of sweet.”

Bonus points for:

salt

Our pick: Why we like it:

Also try:

V

V

OG

OG

V Cascadian Farm Multi Grain Squares

Nature’s Path Envirokidz Koala Crisp Cereal

Kind Healthy Grains Vanilla Blueberry Clusters with Flax Seeds

Barbara’s Original Puffins

Post Grape-Nuts

A BOWL OF SURPRISES Some of the best cereals have the most unexpected ingredients. What we’re loving: Love Grown Foods Mighty Flakes. No wheat. No corn. This crunchy cereal is fashioned from three nutritional heavyweights: navy beans, lentils and garbanzo beans. We suggest topping with blueberries for a perfect complement.

V

VEGAN

SOYFREE

6 Fall 2015 / Live Naturally

GLUTENFREE

DAIRYFREE

Bear Naked Coconut Almond Curry. This savory-sweet cereal may take some getting used to—but once you do, you’ll be craving this creative granola blend with curry powder and only 5 grams of sugar.

OG ORGANIC

salt

SODIUMFREE

SUSTAINABLE PACKAGING

NO artificial sweetEners arttificial flavors hydrogenatted oils

™

R E A L F O O D. S I M P LY P R E PA R E D. A NEW line of cereal, granola, and muesli from Kellogg’s ®

Packed with whole grains and fiber

®, ™, © 2015 Kellogg NA Co.

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SIMPLE TRUTHS

Trend Watch

FREE FROM 101

FOOD NEWS THAT’S GOOD TO KNOW

WHEN IT COMES TO SHOPPING for organic and natural products, it can get confusing…fast. That’s where Simple Truth comes in.

Found exclusively at Fred Meyer stores, all Simple Truth products come with a guarantee called “Free From 101” that they don’t contain any of 101 artificial ingredients such as trans-fatty acids, sodium sulfite or tartrazine (see #97 below). View the full list at simpletruth.com.

TEA IS HOT Tea. It’s the second most consumed beverage in the world, after water. And here in the U.S., more and more people are drinking it. According to the Tea Council of the USA, Americans consumed more than 80 billion servings of tea last year—that’s more than 3.6 billion gallons!—and it’s expected that number will double in the next five years. Why the increasing popularity? Multiple health benefits, depending on what type of tea you drink; interesting flavors (can you say cacao or wine grapes?); and a better-for-you option than sugary, calorieladen soda. Caffeinated teas also boost mental alertness minus the caffeine jitters.

TRY THIS:

For decades, companies have been using artificial dyes to make food and drinks appear fresher, healthier and tastier to make consumers go “yum!”

But along the way, studies have also demonstrated various negative effects linked to consuming too many foods with artificial dyes, including allergic reactions, anxiety, migraines and hyperactivity in children.

That’s why it’s encouraging to see a growing number of companies from big to small opt to follow a healthier route and use natural dyes—or just take out coloring completely. Here are a few who are setting the trend: ZEVIA, a zero-calorie naturally sweetened soda, is removing the caramel color this year from all of its colas, ginger root beer, ginger ale and cream soda, so all of the flavors will be clear.

NESTLÉ USA will remove artificial colors and flavors by the end of this year from all of its chocolate candy products, such as the well-known BUTTERFINGER, BABY RUTH and CRUNCH BARS.

8 Fall 2015 / Live Naturally

KRAFT’s signature Macaroni & Cheese will be a different shade of yellow starting in 2016. The company is replacing artificial colors with natural spices like turmeric, annatto and paprika.

CAMPBELL SOUP COMPANY will make all of its North American products without artificial colors or flavors by the end of 2018.

—R.H.

101 INGREDIENTS YOU WON’T FIND IN SIMPLE TRUTH #97 TARTRAZINE A synthetic yellow dye, tartrazine is most frequently used in the bright yellow of “lemon” filling baked goods.

It’s also found in sodas and energy drinks, snacks such as corn chips, soaps, cosmetics and medications.

The FDA requires any products using tartrazine to label it as FD&C Yellow 5 or Yellow 5, as it can cause allergic reactions, particularly among people with asthma or sensitivity or intolerance to aspirin.

SHUTTERSTOCK (2 LEFT), COURTESY KROGER

MORE COMPANIES SAYING GOODBYE TO ARTIFICIAL DYES

KALE BARS WITH DATES, BERRIES & DARK CHOCOLATE This gluten-free bar is chock-full of natural ingredients, including blueberries, strawberries, almonds, oats, sesame seeds, pumpkin seeds, dark chocolate and kale. With 4 grams of protein per serving, it’s a tasty option as an energy bar or afternoon snack.

GET BACK OUT THERE

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Pool Play 3 WAYS TO GET A GREAT WATER WORKOUT BY REBECCA HEATON TIRED OF THE SAME OLD WORKOUT routine? Mix things up and jump into a pool. Working out in water requires little gear—swimsuit, maybe goggles—and has multiple benefits: It’s low-impact. “A large percent of your body’s weight is buoyant when you’re in the water,” says Anna Scott, a former member of the U.S. National Swimming Team and a coach for more than 25 years, “so you’re bearing less percent of your overall weight, which means less strain on bones, joints and muscles.”

It’s good aerobic exercise. “The pool is a buoyant, supportive environment, so your body can take being in the water longer when you’re exercising,” says Scott, adding that with a little guidance, people can get up to swimming 45 minutes to an hour fairly quickly.

SHUTTERSTOCK

It’s for all types. “One of the many great things about swimming and exercising in a pool is that it’s adaptable to a lot of different people with different body types and exercise backgrounds,” says Scott.

Swimming If you haven’t been swimming for some time, Scott stresses the importance of re-learning good swimming form, because poor form can lead to an injury, particularly in your shoulders.

“You probably haven’t had a swim lesson since you were young,” she says, “so take the time to go to a class or sign up for a lesson to get technique critiques, because your flexibility and mobility have changed, which means you may have to re-learn how to do your strokes.”

Don’t want to swim? Try these fun options.

Water Running A low-impact alternative to running on land, water running comes in two forms: shallow water running where you are in waist-deep water, running across the bottom of the pool; and deep water running where you are in deep enough water that your feet don’t touch the bottom of the pool and you wear a flotation belt like an AquaJogger.

When water running, keep your body vertical in the water as much as possible, avoid leaning forward at the chest, and pump your arms and legs like pistons—similar to your motion running on a hard surface.

Water Aerobics Like swimming, water aerobics are easy on your joints. But unlike swimming, water Get bored classes get you moving swimming and jumping around lap after versus going back and lap? forth…and back and forth…in a lap lane.

Wear waterproof The latest rage headphones— is Aqua Zumba, a there are a challenging workout number of great of Latin American-style models on the dance moves—under market from water! Or try Aqua Boot companies like Camp, a cardio, interval Swimbuds, X-1 and strength training and Sony—and class with props like create a play list Styrofoam “weights.” that will keep Check with your local you paddling to pool to see what types the beat. of classes they offer.

Fall 2015 / Live Naturally

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SIMPLE TRUTHS

Need a Morning Boost or an Afternoon Pick-Me-Up? Try Yerba Maté.

Pocket Nutritionist 3 APPS FOR HEALTHIER GROCERY CHOICES BY KELLEE KATAGI IMAGINE HOW DIFFERENT YOUR GROCERY CART MIGHT LOOK if a dietitian tagged along on your next trip to the market. Try the next best thing: free mobile apps designed to make your choices easier—and more nutritious.

CSPI CHEMICAL CUISINE

LABDOOR

SHOPWELL

Is calcium propanoate safe to eat? How about those other bizarre-sounding ingredients on grocery labels? Chemical Cuisine gives you the scoop with just a few screen taps. Each ingredient gets a color-coded designation— green for “safe,” yellow for “cut back,” orange for “caution, needs more testing,” red for “unsafe” or blue for “certain populations should avoid”—as well as science-backed reasons for the rating.

USE ON: iPhone, iPad, iPod Touch

This app helps you navigate one of the store’s most confusing aisles: supplements. LabDoor tests hundreds of supplements for label accuracy, product purity, nutritional value, ingredient safety and projected efficacy. Each supplement gets an overall grade (A to F), a summary of the test findings, and quality and value rankings compared with other products in that category.

USE ON: Android, iPhone, iPad, iPod Touch

Scan items before you buy to discover whether they align with your health goals. Each product receives a score (determined by registered dietitians) from 1 to 100. You can also read the “why” behind the score or peruse suggestions for healthier choices.

Before you start, you have the option to create a profile, indicating dietary preferences and restrictions. Don’t skip it—it allows the app to customize the product scores according to your needs.

USE ON: Android, iPhone, iPad, iPod Touch

10 Fall 2015 / Live Naturally

With the strength of coffee and the health benefits of tea, yerba maté (yerb-ah mah-tay) is made from naturally caffeinated leaves from South American rainforests. Popular throughout that region, maté is traditionally served in a gourd with a filtering straw called a bombilla to keep the leaves out. Drink it hot or cold, served with milk and honey or iced with lemon and mint.

It’s also available in several bottled drinks.

Along with offering up caffeine for energy, maté contains nutrients like antioxidants and minerals, including B vitamins, vitamin C, potassium and magnesium. Yerba maté is a nice alternative for your usual morning caffeine brew, or as a boost when the post-lunch lethargy kicks in.

Speaking of lunch, check out our fun ideas for a lunch makeover on pages 30−31!

SHUTTERSTOCK (2)

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For more tasty and creative ways to cook up mac ‘n’ cheese, head to our “It’s Easy Being Cheesy” story on

PHOTO COURTESY KIM’S CRAIVINGS

pages 25−28.

Mac-A-Licious WE’VE ALL BEEN THERE: You get home from work to realize you haven’t given dinner a single thought. Now the Horizon Mac-N-Ator (horizondairy.com/ macnator/mac) can save your hide. This online tool lets you plug in details such as a taste profile, items you have in your fridge, and special requests like “gluten-free,” “vegan” or “on the go.” Then up pop recipes that fit your requests, including favorites such as Southwestern Mac & Cheese and Mac & Cheese with Corn, Peppers & Avocados. There’s only one catch: You have to keep your pantry stocked with, of course, the recipes’ common denominator: a box of mac ’n’ cheese. Other common recipe ingredients include broccoli, garlic, bacon and spinach. —K.K.

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SIMPLE TRUTHS

THE PERFECT PB&J THIS LUNCH-BOX STAPLE CAN BE MORE NUTRITIOUS THAN YOU MIGHT THINK. MIX AND MATCH THE INGREDIENTS FOR SOME FLAVOR FUN. BY KELLEE KATAGI

NUT BUTTER

SWEET SPREAD

EVERY PB&J STARTS WITH THIS.

THE “P” ISN’T JUST FOR PEANUT; NUT BUTTERS COME IN A VARIETY OF FORMS.

THE FINAL INGREDIENT: IT WOULDN’T BE A PB&J WITHOUT THE SWEET.

PEANUT BUTTER

JAM

SIMPLE TRUTH ORGANIC NO STIR CREAMY PEANUT BUTTER

SIMPLE TRUTH ORGANIC RASPBERRY FRUIT SPREAD

Say “yes” to 3 grams protein, 3 grams fiber, 140 mg omega-3s and only 60 calories per slice.

This USDA Organic PB is as rich, creamy and tasty as it comes, with just 2 grams of sugars.

One tablespoon serves up 20 percent of your daily vitamin C— and only 8 grams of sugars.

GLUTEN-FREE

ALMOND BUTTER

FRANZ 7 GRAIN GLUTEN-FREE BREAD

MARANATHA NATURAL CREAMY & ROASTED ALMOND BUTTER

Made with healthy ingredients, including millet, amaranth, quinoa and teff.

Maximum yum with minimal ingredients: 100 percent dryroasted almonds.

MULTIGRAIN DAVE’S KILLER ORGANIC 21 WHOLE GRAINS AND SEEDS BREAD

SOMETHING DIFFERENT MISSION 100% WHOLE WHEAT TORTILLAS One 10-inch tortilla delivers 16 percent of your daily fiber needs.

12 Fall 2015 / Live Naturally

SOMETHING DIFFERENT ONCE AGAIN SUNFLOWER SEED BUTTER A nutritious substitute for PB: 6 grams protein, 12 percent daily fiber—and just a touch of sugar.

MORE JAM SMUCKER’S NATURAL STRAWBERRY FRUIT SPREAD Keeping it simple: strawberries, sugar (10 grams per serving), fruit pectin and citric acid.

SOMETHING DIFFERENT SIMPLE TRUTH ORGANIC HONEY A natural sweet: This USDA Organic product is free from everything—except honey.

SPRUCE IT UP TASTY ADDONS CAN TAKE YOUR PB&J TO A NEW LEVEL OF SCRUMPTIOUS. HERE ARE SOME OF OUR FAVORITES: • Sliced bananas • Berries • Sliced apples or pears • Pomegranate seeds • Bacon • Chocolate sauce • Raisins or other dried fruits • Unsweetened coconut SHUTTERSTOCK

BREAD

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SIMPLE TRUTHS

All About Broth THERE’S MORE TO THIS VERSATILE LIQUID THAN YOU MIGHT GUESS.

BY REBECCA HEATON

BROTH. It’s a staple in most every kitchen. It’s a solution for what to do with old veggies and leftover meat. It’s the universal base for soups and sauces—and much, much more.

Use as a replacement for oil when sautéing; just be sure to watch food carefully— unlike oil, broth evaporates.

Drink when you have a cold or the flu; warm broth loosens congestion and prevents dehydration.

Moisten leftovers with a few spoonfuls of broth before reheating.

Baste meat—chicken, beef or pork—while it’s roasting with spoonfuls of broth to add more flavor and keep the meat moist.

Broth and bouillon typically come in vegetable, poultry and beef flavors.

IN A CAN OR IN A BOX: Doesn’t need refrigeration until opened. Can be stored in the refrigerator for two weeks. If you want to store it longer, freeze the broth in ice cube trays and store in zip-top freezer bags for up to one year.

Cook rice or other grains with broth for added flavor.

Use to add flavor and moisture to mashed potatoes.

BOUILLON CUBES: Store in a cool, dry place, tightly sealed. Refrigerate or freeze for longer shelf life.

Cubes typically last up to 18 months. If cubes turn dark or mushy, it’s time to discard them.

BOUILLON IN A JAR:

Sip a mug with your meal; broth aids digestion and helps you feel full.

Refrigerate after opening; keep until the “Best by” date, and then discard.

3 quarts water 4 large onions, quartered 2 large carrots, sliced thick 4 celery stalks, sliced thick 1 sprig fresh thyme 1 teaspoon whole peppercorns 1 whole clove garlic Salt and pepper to taste

14 Fall 2015 / Live Naturally

Fill a large pot with water; add all ingredients.

Bring to a boil, reduce heat and simmer for an hour or so. Strain and use immediately; or cool, store in containers and freeze.

Want to make a meat broth? Just add meat (chicken, beef, turkey) to the above recipe and simmer for 3–4 hours.

Note that storebought broth, particularly bouillon, is often very salty. So if you prefer less sodium, look for a low-sodium variety or consider making your own.

It’s easy!

SHUTTERSTOCK

Basic Vegetable Broth

Buy Broth

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OFFER EXPIRES: 3/31/16 RETAILER: We will reimburse you the face value of this coupon plus 8 cents handling provided it is redeemed by a consumer at purchase on the brands 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. 23254, The Hain Celestial Group, Inc., 1 Fawcett Drive, Del Rio, TX 78840. Cash value .001¢. Void where taxed or restricted. LIMIT ONE COUPON PER ITEM PURCHASED. © 2015 The Hain Celestial Group, Inc.

It starts with real ingredients.

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SNACK SMART

According to recent studies on childhood snacking trends, some kids consume up to three snacks per day!

Sensible Nibbles for Kids POWER UP YOUR YOUNG`UNS WITH THESE HEALTHY AND TASTY PICKS.

BY KAREN MORSE, M.P.H.

KIDS ARE SNACKING more than ever. So it’s up to you as a parent to make sure your kids are getting nutritious mini-meals that keep hunger at bay and energy levels up, all throughout homework and after-school activities. Put a healthier spin on snack time with these convenient, kid-friendly grabs.

Do Calories Count?

Opinions vary when it comes to how many calories a snack should provide, but 100–200 calories is

Greek yogurt is a great source of protein as well as calcium, which kids need to build strong bones. Choose low-fat dairy products to keep the amount of saturated fat in your children’s diet low and reduce their risk for common chronic diseases. “MyPlate (choosemyplate.gov) is a good representation of which foods and how much to eat—that includes three servings of low-fat or nonfat dairy each day,” says Jill Castle, M.S., R.D.N., C.D.N., childhood nutrition and feeding expert.

16 Fall 2015 / Live Naturally

a safe bet (up to 300

Editor’s Pick: Kids love the taste of Chobani Kids Greek Yogurt Pouches, and you’ll love these easy-to-open packs made with real fruit and 25 percent less sugar than other kids’ yogurt brands.

calories per snack for active teens). Rather than obsessing about a number, though, kids should follow their hunger cues and stop eating when they are full.

SHUTTERSTOCK

YOGURT

CRACKERS

NUTS

Instead of sugar-laden cookies, satisfy your little one’s sweet tooth at snack time with whole-grain graham crackers fortified with essential minerals. Buy products with the words “whole” or “whole grain” before the first grain ingredient on the label—they’re the most nutritious option.

Almonds are one of the most nutrient-rich tree nuts around. Pre-portioned almond snack bags make it easy to dish out a serving of healthy fat, protein, fiber and the powerful antioxidant vitamin E—which helps little immune systems fight off harmful bacteria and viruses they encounter.

Editor’s Pick: Horizon Honey Snack Grahams deliver 8 grams of whole grains per serving and are a good source of calcium.

Editor’s Pick: Blue Diamond Whole Natural Almonds Packs provide 4 grams of protein in each 100-calorie, “grab-andgo” bag.

BARS

FRUIT

Bars are one of the most convenient snacks around. The most nutritious bars are those made with whole foods like fruits, nuts, whole grains—and very little else.

Half of what goes on your child’s plate every day should be from the fruit and vegetable food groups—that goes for snack time as well.

Editor’s Pick: Kind Healthy Grains Granola Bars are loaded with up to five super grains like amaranth and millet in each bar, plus other good-for-you ingredients to satisfy your youngsters till mealtime.

Editor’s Pick: Stretch Island Fruit Co. All-Natural Fruit Strips offer a 1/4 cup of fruit in each strip. Available in a variety of flavors to suit all taste buds, the strips are sweetened with natural fruit purees instead of refined sugar.

Fall 2015 / Live Naturally

17

eat Fantastic Fungi AN UNUSUAL NATURAL TREASURE,

AARON COLUSSI, STYLE ERIC LESKOVAR

MUSHROOMS ARE NUTRITIONAL POWERHOUSES BATHED IN EARTHY, SAVORY FLAVORS TO LIVEN MANY A MEAL.

WHITE BUTTON

CREMINI

PORTOBELLO

SHIITAKE

The most common mushroom in stores, white buttons represent about 90 percent of those consumed in the United States. With a mild taste, they blend well in most any recipe calling for mushrooms. Their flavor intensifies when cooked, but you can also enjoy them raw. They range in size from tiny (button) to jumbo, which can be stuffed and baked.

Also known as baby bellas or browns, cremini mushrooms look similar to white buttons but have a richer brown cap color and a firmer texture. They are a nice substitute to white buttons if you crave a deeper, earthier flavor. Best served cooked, they work in most any recipe calling for mushrooms; cook for no longer than 7–8 minutes for the best flavor

The larger relative of creminis—just a few more days on the mushroom bed and a cremini becomes a portobello—these tan or brown mushrooms can measure up to 6 inches in diameter. With a meatlike texture and hearty flavor, portobellos are popular either grilled and sliced or grilled whole as a flavorful vegetarian “burger.”

Used medicinally by the Chinese for more than 6,000 years, these exotic mushrooms have become a U.S. favorite for their meaty texture and rich, woodsy flavor when cooked. The stems are too tough to eat, but they add nice flavor in stocks and sauces.

A common ingredient in many Asianstyle dishes, shiitakes also bring a whiff of fusion to Western dishes.

Fall 2015 / Live Naturally

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eat

DISH IT UP

Sunnyside Up Toastie with Avocado Butter, Mushrooms and Tomatoes

Mushrooms Make the Meal

What Is a Mushroom?

WHEN THE WEATHER COOLS, THESE DELICATE NUBBINS OF GOODNESS ARE A RICH AND FLAVORFUL ADDITION TO A MEAL AT ANY TIME OF THE DAY—EVEN AS DESSERT!

Neither plant nor animal, a mushroom is a fungus that

BY KIMBERLY LORD STEWART

grows like a flower or a fruit on plants.

It starts as a mass of root-like threads called mycelium that grow and feed off wood or mulch.

When the fungus has grown enough and needs to reproduce, it sends up a mushroom.

TIP: Mushrooms contain a lot of water, so to get a nice brown color, cook them over medium-high to high heat. Over a low burner, they will stew in their own liquid.

And, because they are little sponges, mushrooms will easily absorb cooking oil, so you may need to add a little extra to the pan.

20 Fall 2015 / Live Naturally

Porcini Pork Medallions with Apples

Chanterelle Sandies with Truffle Salt

Sunnyside Up Toastie with Avocado Butter, Mushrooms and Tomatoes

This recipe takes a cue from the British, who love mushrooms and tomatoes for breakfast.

Serves 2 (can be easily doubled).

Mushroom, Celery and Pear Salad with Maple Dressing

1. Smash avocado in a bowl, add lemon juice, and season with salt and pepper. Spread avocado butter on toast slices.

Place on serving plates.

2. Melt butter in a nonstick skillet over medium-high heat. Add mushroom quarters and sauté 8–10 minutes, until lightly browned. Add tomato halves and tarragon; cook until heated, about 5 minutes. Season with salt and pepper.

3. Poach eggs: Fill a skillet half full with water; bring to a gentle boil. Break each egg one at a time in a small dish and carefully tip into skillet. Simmer uncovered for 3–5 minutes, until whites are completely set.

Remove each egg with a slotted spoon.

4. Spoon mushrooms and tomatoes over the toast.

Top with eggs, season with salt and pepper, and serve right away.

TIP: Should you wash mushrooms?

Cultivated button, portobello and cremini mushrooms AARON COLUSSI, STYLE ERIC LESKOVAR

1 ripe avocado ½ lemon, juiced Salt and pepper 2 thick slices whole-grain bread, toasted 2 tablespoons butter 10 white button mushrooms, cut in quarters 12 cherry tomatoes, halved 2 teaspoons fresh tarragon, finely chopped 4 cage-free eggs Salt and pepper to taste

can handle a light washing as long as they are quickly dried.

Fresh wild mushrooms like shiitake and chanterelles go limp if washed; instead, wipe gently with a paper towel. Dried mushrooms do not need to be washed.

Shiitake Dumplings

YOU CAN ALSO COOK EGGS IN A POACHING PAN.

Be sure to coat each egg cup with butter before cooking.

Bring water to boil in the pan, and cook eggs as desired (3–4 minutes for a runny yolk).

Fall 2015 / Live Naturally

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eat

DISH IT UP

Chanterelle Sandies with Truffle Salt

Mushrooms for dessert?

Absolutely. Chanterelles add a unique sweetness, and truffle salt makes them addictively good.

Makes about 24 cookies.

1 cup (8 ounces) unsalted butter, softened 1 cup confectioners sugar 1 large egg 1 teaspoon vanilla or maple extract 1 ½ cups all-purpose organic flour ¼ cup almond flour ½ teaspoon salt ¼ cup pecans, ground in a food processor ¼ cup (¾ ounces) dried chanterelle mushrooms, ground to a powder in a coffee grinder Parchment or wax paper 1 teaspoon truffle salt 1. Cream butter and confectioners sugar with an electric mixer until smooth. Add egg and vanilla and stir until well combined.

2. Blend flour, almond flour, salt, ground pecans and mushroom powder in a small bowl.

3. Slowly add dry ingredients to butter and sugar. Stir until mixed through. Do not overbeat.

4. Tear off a 2-foot piece of parchment or wax paper. Spoon cookie dough into a long 3-inch rectangle width-wise on the paper near the side closest to you.

5. Wrap the paper around the dough, and roll away from you to form a cylinder. Twist the ends to close.

6. Place dough in the freezer for 20–30 minutes.

7. When dough is firm, remove paper and cut dough into ¼-inch rounds.

8. Place cookies on a parchmentlined cookie sheet; sprinkle each cookie with truffle salt.

9. Bake at 350˚ for 18–20 minutes, until edges are lightly browned.

Shiitake Dumplings

These small-plate appetizers are better than takeout.

Makes 14–16 dumplings.

2 tablespoons canola oil, divided 4 ounces lean ground chicken 6 ounces (about 1 ¾ cups) shiitake mushrooms, stems removed 3 green onions ¼ cup Italian flat-leaf parsley 1-inch knob fresh ginger, peeled and sliced 2 teaspoons toasted sesame oil 2 tablespoons low-sodium tamari 12 small wonton wrappers Water for brushing SAUCE 5 tablespoons sweet chili sauce 2 tablespoons low-sodium tamari ¼ teaspoon tamarind sauce (optional) 1. Make sauce: Stir sweet chili sauce, tamari and tamarind in a small bowl. Set aside.

2. Heat 1 tablespoon oil in a nonstick skillet. Add chicken and sauté until browned. Remove from the pan.

3. Place mushrooms, green onions, parsley and ginger in a food processor. Pulse until finely minced.

4. Add remaining 1 tablespoon oil to the same skillet. Add mushroom mixture and sauté over medium-high heat until all liquid is absorbed and mushrooms are browned.

5. Transfer to a bowl. Add chicken, tamari and sesame oil. Combine well.

6. Place wonton wrapper on a cutting board. Spoon a teaspoon of filling on the top portion. Brush water on the lower half. Fold over to form a loose triangle. Set aside on wax or parchment paper. Repeat.

7. Heat a large nonstick skillet over high heat. Add about a half-inch of water and bring to a boil.

8. Gently place dumplings in the water (don’t crowd the pan), and steam for about 1 minute each. Remove from pan and serve with sauce.

Porcini Pork Medallions with Apples

Dried porcini lends a deep, rich flavor to pork and pairs well with sweet apples. Serves 2–4. ½ ounce (about ½ cup) dried porcini mushrooms 1 teaspoon poultry seasoning 1 teaspoon kosher salt 4 boneless ¾-inch pork loin chops 2 tablespoons extra-virgin olive oil 2 tablespoons butter ½ onion, thinly sliced 2 apples; peeled, cored and thinly sliced 16 button mushrooms, cut in half 2 cups white wine or chicken stock 1 teaspoon coarse ground mustard Salt and pepper to taste 1. Place dried porcini in a coffee grinder and pulverize into a fine powder.

Place in a small bowl, add poultry seasoning and kosher salt, and stir well. Set aside 1 teaspoon for mushroom-apple sauce.

2. Coat pork chops with porcini powder mixture and press into the meat.

3. Heat medium skillet over medium heat. Add olive oil. Brown pork until nearly done, 4 minutes each side. Remove from skillet to a plate; cover with foil to keep warm.

4. In the same skillet, add butter and melt over medium-high heat. Add onions, apples and mushrooms and sauté until soft and golden.

5. Add 1 teaspoon porcini seasoning, wine (or stock) and mustard. Raise heat to medium high. Cook until the sauce concentrates down to 1 cup.

6. Return pork to the pan. Heat through. Taste the sauce; add salt and pepper if desired.

Mushroom, Celery and Pear Salad with Maple Dressing Sharp celery, sweet pears and maple syrup bring out the richness in portobello mushrooms. Serves 4.

3 portobello mushrooms; scrape out gills with a spoon, and slice thinly 2 celery stalks, cut into thirds and then lengthwise into batons 1 pear, cored and thinly sliced 3 tablespoons walnuts, broken into large pieces 8–10 leaves butter lettuce, torn into bite-size pieces 1 tablespoon cider vinegar 3 tablespoons extra-virgin olive oil 1 tablespoon maple syrup Salt and pepper to taste Place mushrooms, celery, pear slices, walnuts and lettuce in a bowl.

Whisk cider vinegar, olive oil, maple syrup, salt and pepper. Pour over the salad. Toss and serve.

Fiber, which helps with digestion, cholesterol and blood sugar levels.

B vitamins, such as riboflavin and niacin, which strengthen metabolism.

Vitamin D, which supports bone and tooth health, and regulates calcium and phosphorus absorption.

Selenium, an essential antioxidant that benefits immunity, the thyroid and the male reproductive system.

22 Fall 2015 / Live Naturally

Copper, which helps the body produce red blood cells.

Potassium, which encourages normal heart rhythm, fluid balance, and muscle and nerve function.

Ergothioneine, a “super” antioxidant found almost solely in mushrooms that protects cells from oxidative stress and toxic free radicals, and boosts the strength of other antioxidants, such as vitamins E and C.

SHUTTERSTOCK

What’s in That ’Shroom, Anyway?

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MAKE IT, BUY IT

eat

It’s Easy Being Cheesy WHEN ONLY COMFORT FOOD WILL DO, THERE IS NOTHING BETTER THAN MACARONI IN A THICK, CREAMY, CHEESY SAUCE. WHETHER YOU MAKE YOUR OWN MACARONI AND CHEESE OR BUY IT IN A BOX, WE OFFER UP BOTH FAMILY-FRIENDLY AND ELEGANT VERSIONS OF THIS CLASSIC FAVORITE. BY KIMBERLY LORD STEWART

Easy Weeknight Mac and Cheese MAKE IT: This sauce is so quick and simple, you’ll make this your standby recipe. Serves 2–3.

INGREDIENTS ½ teaspoon salt 1½ cups elbow macaroni 4 ounces Neufchâtel (reduced-fat cream cheese), cubed 2/3 cup 2% milk 8 ounces sharp cheddar cheese, grated 2 tablespoons half-and-half Salt to taste

DIRECTIONS 1. Fill a medium saucepan with water.

Bring to a boil. Add salt and macaroni; cook 6–8 minutes. Drain.

2. While macaroni is cooking, place cream cheese and milk in a medium saucepan over low heat. Whisk until cream cheese is smooth.

3. Add cheddar cheese a handful at a time and whisk to melt.

4. Add half-and-half; stir well. Taste and season with salt.

5. Add macaroni, stir well, and serve right away.

TIP: Try to avoid using preshedded cheese, as some shredded brands are coated with a starch that prevents them from sticking.

This can make cheese sauce a globby mess instead of velvety and

AARON COLUSSI, STYLE ERIC LESKOVAR

smooth.

BUY IT: SIMPLE TRUTH ORGANIC DELUXE CHEDDAR MACARONI & CHEESE Dinner in 10 minutes couldn’t be easier—or yummier. The sauce is both creamy and cheesy, and—as with all of Simple Truth’s products—this mac ‘n’ cheese is free of 101 artificial ingredients and preservatives.

Fall 2015 / Live Naturally

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eat

MAKE IT, BUY IT

Smoked Gouda with Sausage and Penne MAKE IT: Hearty appetites will ask for seconds of this rich and smoky Gouda, kielbasa and penne casserole.

DIRECTIONS 1. Heat beer in a small saucepan over medium-high heat.

Bring to a strong simmer. Add sausage and cook until heated through, about 10 minutes. Drain, and reserve warm beer.

2. In a medium saucepan over low heat, add milk and cream cheese. Whisk until cream cheese is melted. Add half a cup of beer and stir well.

3. Add cheddar and Gouda a little at a time. Whisk well to smooth out the sauce.

4. Add mustard, salt, cumin and sausage.

Stir well. Add more beer if necessary to thin the sauce.

5. In a large pot, heat water and add salt.

Cook penne al dente, about 8 minutes.

6. Drain, and return to the pan. Add sauce and sausage. Stir well and serve right away.

BUY IT: ANNIE’S GLUTEN FREE RICE PASTA & CHEDDAR This pasta—made with white and brown rice flours—is perfect for those who avoid gluten. Kids will love the flavor, and parents will love the clean ingredients. No artificial flavors, colors or preservatives.

26 Fall 2015 / Live Naturally

AARON COLUSSI, STYLE ERIC LESKOVAR

INGREDIENTS 6 ounces beer; use darker beer for stronger flavor 13 ounces low-fat turkey kielbasa, sliced into halfinch pieces 8 ounces 2% milk 6 ounces Neufchâtel (reduced-fat cream cheese) 6 ounces (about ¾ cup) cheddar, cut into small chunks 6 ounces (about ¾ cup) smoked Gouda, cut into small chunks 1 teaspoon coarse ground mustard ½ teaspoon salt Pinch of ground cumin 1 pound mini penne or gluten-free pasta

eat

MAKE IT, BUY IT

Lobster Shells and Cheese MAKE IT: Impress your family and friends with this elegant take on macaroni and cheese.

They will never know the sauce is made in a food processor, with no roux or whisking.

DIRECTIONS 1. Preheat oven to 350°. Butter a 9x9-inch baking dish.

2. Place cottage cheese and mascarpone in a food processor; blend until smooth. Add milk, mustard, hot sauce, nutmeg, salt and pepper. Blend until fully mixed.

3. Add cheddar cheese and blend until fully combined. The mixture will be very thick.

4. Make broth: Bring 2 cups water to a boil with all broth ingredients except lobster. Add lobster. Cook 7 minutes, until lobster is pink and curled slightly. Remove lobster from pan; set aside to cool. Continue to boil the liquid until it is reduced to 3/4 cup. Strain lobster broth, keep warm, and set aside.

5. Remove lobster from shell, and cut into large chunks.

6. Place cheese mixture and lobster in a mixing bowl. Add enough lobster broth to thin the sauce to the consistency of pancake batter.

7. Boil 6 cups water; add pasta and some salt. Cook for about 6 minutes. The pasta should be undercooked. Drain, and add to the cheese sauce. The hot pasta will melt the sauce. Stir well. Add more lobster broth if sauce is too thick.

8. Transfer shells and sauce to baking dish. Top with breadcrumbs. Cover and bake for 20–25 minutes until heated through.

BUY IT: HORIZON CLASSIC MAC PASTA SHELLS & WHITE CHEDDAR CHEESE Purists love the sharp flavor of the white cheddar that coats the pearly shells in this Classic Mac. Each serving contains 9 grams of protein. Made with organic pasta and real organic cheese.

28 Fall 2015 / Live Naturally

Lobster Broth ¼ onion 1 stalk celery 6 whole peppercorns 2 cloves garlic, peeled and crushed 1 lobster tail, thawed if frozen

Panko breadcrumbs are usually found in the Asian food section or in the baking aisle with other breadcrumbs.

Panko is made using white bread that is processed into large flakes, rather than crumbs, and then dried, giving it a light, airy texture that crisps as it cooks.

AARON COLUSSI, STYLE ERIC LESKOVAR

INGREDIENTS Butter ¾ cup low-fat cottage cheese ¼ cup mascarpone cheese 2 cups 2% milk 1 teaspoon Dijon mustard 2–3 dashes hot sauce Pinch of nutmeg ½ teaspoon salt ¼ teaspoon black pepper 1 pound sharp cheddar cheese, grated Lobster broth (see recipe at right) ½ pound large-shell or rigatoni pasta ½ cup panko breadcrumbs

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Limit one coupon per purchase of products and quantities stated. Limit of 4 like coupons in same shopping trip. No cash back if coupon value exceeds retail price. Any other use constitutes fraud. VOID IF COPIED, TRANSFERRED, PURCHASED OR SOLD. Valid only in the USA, FPOs and APOs. ©2015 Post Foods, LLC. INT 129039

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eat

HEALTHY KITCHEN

A Better Brown Bag TAKE YOUR LUNCH FROM DULL TO DELICIOUS

IF YOU REGULARLY BRING YOUR LUNCH TO WORK, it’s inevitable that you’re going to experience a case of the brown-bag blahs.

You know, when you reach into your lunch bag and pull out the same things to eat day after day. You’re not alone.

We here at Live Naturally have been through those blahs, too. So we’ve come up with some creative, healthy ways to jazz up old lunch standbys with fresh flavors and a bit of fun. Let us share a few.

Side

Instead of reaching for that bag of chips, try a different side: crackers or pita and sliced vegetables with a dip. Hummus is a tasty and healthy go-to, but mix it up and dip into some baba ghanoush— made from eggplant, sesame tahini, olive oil, lemon juice and spices—which is rich in protein, carbohydrates, vitamins and minerals.

—Mark, creative director

Wrap

Instead of the standard ol’ sandwich with two slices of bread, use a spinach or wheat tortilla and assemble a tasty wrap.

Try these ingredients: • Spread hummus instead of mustard—it adds a bit of protein and healthy fats, and comes in all kinds of yummy flavors.

• Fit in some more protein, like natural, sliced smoked turkey or a sliced hard-boiled egg.

• Cut up colorful veggies, like red peppers and cucumbers.

• Add greens, such as spinach, shredded kale or sprouts.

Then roll it up and, voilà, you’re ready for lunch.

30 Fall 2015 / Live Naturally

TIP: Stock various wrap ingredients each week in your office fridge so they’re ready and easy to prepare on the spot. Then you can change your meal up each day depending on what sounds good.

—Rebecca, editor

TIP: Keep an eye on the dip section at your local store. New options and flavors are popping up all the time!

Drink

Plain water can be soooooo boring sometimes. Here’s an easy fix: Make your own fruit- and herbinfused water. Simply put ingredients in a water jug, fill, and let sit in the fridge for a couple of hours. Then pour into a water bottle or jar and bring to work.

Try these combinations: • Pineapple/Mint • Strawberry/Basil/ Cucumber • Cherry/Lime • Blackberry/Sage

I usually use frozen fruits and fresh herbs for my infused waters, but you can use fresh fruits, too.

—Kellee, assistant editor

AARON COLUSSI (5), STYLE ERIC LESKOVAR

Wraps are easy to make, and I like that I can combine a lot of different ingredients in the tortilla instead of struggling with an enormous “Dagwood” sandwich.

Baba ghanoush is one of my favorite sides—it’s a great way to check off a number of daily food-group servings for a protein, vegetable and bread.

TIP: Try this healthy dressing: Combine Greek yogurt and a little bit of olive oil with fresh herbs like basil, plus salt and pepper. Squeeze on some lemon at the office.

I’m not interested in soggy spinach soaked in dressing or in carrying an extra dressing container to the office. So I often use more rugged greens like kale, chard or radicchio.

—­Deborah, publisher

Salad

Take a ho-hum combo of lettuce, veggies and dressing, and turn it into a gourmet bowl of goodness.

Start with: Greens, like lettuce, arugula, spinach, kale—or a combo.

Match with a whole grain: • Quinoa • Lentils • Grains are important sources of many nutrients, including dietary fiber, several B vitamins and minerals (iron, magnesium and selenium) Top with: • Chopped or sliced vegetables—carrots, peppers, radishes, broccoli, cauliflower, cherry tomatoes, snap peas, turnips—the options are endless.

• Try grilling or sautéing veggies in olive oil; then add to your salad.

Add a protein: • Cooked salmon • Hard-boiled egg • Cubes of firm tofu • Beans, like great Northern or garbanzo (chickpeas) Sprinkle on: • Nuts, like chopped walnuts or sliced almonds • Raw seeds, such as sunflower or pumpkin • Seeds are high in vitamin E and numerous minerals.

• Fresh chopped herbs, like basil, oregano or cilantro

Dress with: • Your favorite bottled dressing • Olive oil and balsamic vinegar • Lemon juice, salt, pepper

Something Sweet

Satisfy your afternoon sweet tooth—and get an energy boost—with an all-natural dark chocolate bar. And don’t feel guilty, because dark chocolate is chockfull of healthy stuff like antioxidants to lower blood pressure and boost blood flow, good fats that benefit your heart and cholesterol levels, plus a modest amount of caffeine for a natural pick-me-up.

I don’t eat a whole bar in one sitting. I try to limit myself to three or four little squares a day to satisfy my chocolate craving—and make the bar last longer, too. —Sue,

TIP: Not all dark chocolate bars are necessarily healthy.

Seek out bars with at least 70 percent cocoa and that list “cocoa solids” or “cocoa beans” instead of sugar as the first ingredient.

national brand manager

Fall 2015 / Live Naturally

31

SHUTTERSTOCK

32 Fall 2015 / Live Naturally

GOING COCONUTS ONCE A FRINGE MEMBER OF THE AMERICAN DIET, THESE VERSATILE NUTS PACKED WITH NUTRITION ARE MAKING THEIR WAY INTO HOMES IN MANY FORMS.

BY NANCY COULTER-PARKER

I

f you’ve looked down the aisles in your grocery store lately, you might think everything is going, well, coconuts. It’s not far from the truth. Sure, there are still the familiar coconut flakes in the baking aisle, the kind you find in macaroons or sprinkled on cakes and pastries. But now, there’s also coconut oil, coconut water and milk, coconut flour, coconut vinegar, even coconut nectar. And that’s on top of countless chips, cookies, cereals and snacks that contain some form of coconut.

Why the sudden love for all things coconut? Turns out there are a lot of reasons to embrace this unusual nut. Coconuts not only deliver a unique, tropical flavor, but they also come with a seemingly endless list of health benefits that extend beyond the food aisles into personal care as well. If you’re thinking of going coconuts, too, here’s what you should know.

Fall 2015 / Live Naturally

33

GOING COCONUTS COCONUT SHELL Can be used: • To create bowls, utensils and handicrafts • As bodies for some musical instruments • In exfoliating products (when ground)

COCONUT TREE FLOWER BLOSSOMS Can yield: • Coconut nectar • Coconut sugar (dehydrated nectar)

COCONUT SAP Can yield: • Coconut aminos

WHAT IS A COCONUT? In loose terms, a coconut can be referred to as a seed, nut or fruit.

It’s the seed that comes from tropical palm trees; the term “coconut” can refer to the coconut palm, the seed or the fruit.

Coconut fruit is in fact not a nut but a drupe (think cherries and olives, fruit whose flesh surrounds a seed). It is commonly referred to as a dry drupe because of its fibrous husk.

Although the fruit of the coconut contains the meat or white edible part, coconut water is the liquid found inside a young green coconut. As coconuts age, they turn brown. Coconut milk is created from the grated meat of a brown coconut, while coconut oil is extracted from the meat of a mature coconut.

A LOVE-HATE RELATIONSHIP “Coconut is full of saturated fats. For those of us who were around in the ’70s or ’80s, there was a real paranoia around 34 Fall 2015 / Live Naturally

saturated fat. It was thought to contribute to heart disease and cancer,” says Stephanie Pedersen, nutrition consultant and author of Coconut: The Complete Guide to the World’s Most Versatile Superfood (Sterling, 2015). Yet, when Pedersen was at natural gourmet-cooking school in the ’90s, she says people in her field began to notice that populations in Southeast Asia and the West Indies ate coconut every day, but their rates of cancer and high cholesterol remained low.

It took the combination of global cuisine becoming more widespread and the arrival of coconut water on grocery shelves for us to realize the benefits coconut has to offer. “Coconut doesn’t grow in our backyard.

We come to corn and soy a lot quicker,” explains Ashley Koff, R.D., creator of the Better Nutrition, Simplified Program (ashleykoffapproved.com). “We didn’t think about it beyond the fat part of it, and ‘Oh no, that’s bad for us.’ People didn’t think

NO PART LEFT BEHIND

The value of a coconut doesn’t end with what’s inside it; the outer parts are equally useful. The husk of a coconut, known as coir, is used to make ropes, mats and brushes, while the palm leaves, which can grow over 19 feet long, are used to make brooms and baskets, or dried and used as thatch roofing.

Wood from the coconut tree has been used to build bridges, boats and houses. The char from burning coconut husks has been used in gas masks and to clean up radiation (most recently at Japan’s Fukushima nuclear plant), while the carbon from burning coconut shells is employed in some sports apparel and gear to wick moisture away from skin.

COCONUT WATER Often consumed as a refreshing drink. Can be used to produce: • Coconut wine • Coconut vinegar (when fermented)

about coconut oil. We didn’t know what to do with it.”

Coconut water, frequently referred to as nature’s Gatorade, reintroduced a healthier version of coconut to the masses. Full of electrolytes, minerals and enzymes, and thought to be an enabler of true hydration, coconut water began to transform coconut in our minds from a health villain to a nutrition superstar.

As coconut has grown in popularity, studies have linked it to improving immunity, metabolism, nervous system and thyroid function, as well as aiding weight loss, balancing cholesterol, and having strong antifungal, antiviral and antibacterial properties. Still, Koff cautions to choose your products wisely. Just because something contains coconut doesn’t automatically mean it is healthy for you. “Hyperprocessed products that contain coconut, or a drop of coconut water in a candy bar or soda, doesn’t guarantee you will receive the health benefits of coconut,” Koff says.

SHUTTERSTOCK

COIR (COCONUT HUSK) Can be used to make: • Floor mats and doormats • Brushes • Stuffing in pillows and mattresses

COCONUT MEAT (OR COPRA) Products extracted from coconut meat: • Coconut oil • Coconut milk • Coconut flour (from dried coconut milk pulp)

SHUTTERSTOCK

DRINK YOUR COCONUTS Many experts would agree that the latest coconut craze began when coconut water hit the U.S. market about five years ago. The category has grown from roughly no market share to sales just under $400 million in 2014. Not to be confused with a juice or high-fat coconut milk or oil, coconut water is a clear liquid that is found inside young, green coconuts.

For every 4 ounces of coconut water, you get 15 grams of easy-to-digest carbohydrates in the form of sugars and electrolytes. It is low in calories, sugar and sodium, and rich in potassium, which helps enable our cells to absorb water—making coconut water an excellent hydrator.

It has an earthy taste—with detractors going so far as to say it tastes a bit like dirt—but the benefits are worth it. “It’s light and very easy to drink, and it leaves you feeling refreshed because it has a lot of electrolytes, which we need when we sweat a lot and lose sodium, whether from exercise or being in hot weather,” Pedersen says. “It helps when you’ve lost liquids from stomach illness, but it’s also a natural sports drink.”

It also contains small amounts of Vitamin C, as well as iron, manganese, magnesium, zinc and calcium. “These nutrients are all in small amounts, but they are naturally occurring, which means your body recognizes them as food, so they are readily digested,” Pedersen says.

BRING ON THE FAT The key difference between eating the saturated fat of a coconut versus that from a steak is that coconuts, like avocados, contain medium-chain fatty acids, also known as mediumchain triglycerides, which are typically found in plant-based fatty acids. “The long-chain fatty acids associated with animal products, such as meat, are the saturated fats associated with weight gain and clogging your arteries,” explains Lisa Cohen, C.N., nutritionist and exercise physiologist at The Aspen Clinic, a wellness and fitness center in Aspen, Colorado.

The medium-chain fatty acids found in coconuts include lauric acid, which can enhance cholesterol levels by increasing HDL and therefore improving the HDL to LDL ratio. They

THE COCONUT DRUPE

Coconut is a drupe—think olives, peaches and other produce that has a seed or pit at the center of the fruit.

Typically, drupes disperse their seed when they are consumed by wildlife. But this doesn’t work for a coconut. Instead, the coconut uses the ocean to distribute its seed.

It is highly buoyant and therefore able to travel long distances in the ocean to spread its seed on distant shores.

also metabolize differently than their long-chain counterparts, Pedersen explains. “They go straight to the liver from the digestive tract and are used for a quick source of energy.”

This is why we love coconut oil. It is an efficient fuel source that our bodies can burn as energy rather than storing as fat. “Studies show the fatty acids in coconut to be a very powerful tool in boosting thyroid function, metabolism, energy and endurance,” says Cohen. These properties make coconut oil a popular product for both weight loss and heart health.

Coconut and coconut oil also support how antioxidants function in the body. “Studies have shown coconut to have a positive antioxidant action,” says Cohen. “I look at the mediumchain fatty acids as the good guys in the body, helping to stop the oxidative damage that happens to your cells and tissues, which is a problem for both cardiovascular disease and skin aging.”

Fall 2015 / Live Naturally

35

GOING COCONUTS

AVOCADO-COCONUT ICE CREAM Adapted from Absolutely Avocados by Gaby Dalkin.

Serves 6 to 8.

2 Hass avocados 14-ounce can coconut milk ½ cup heavy cream ½ cup sugar 1 teaspoon lemon extract Toasted shredded coconut Chopped mint 1. Cut each avocado in half lengthwise. Remove the pits. Remove the avocado from the skin and transfer flesh to a food processor or blender. Add the coconut milk, heavy cream, sugar and lemon extract; blend for 2 minutes, until completely smooth.

2. Transfer the mixture to an ice cream maker and churn for 20–30 minutes, according to the manufacturer’s directions.

3. Remove the churned ice cream from the ice cream maker and transfer to a freezer-safe container.

Cover and freeze the ice cream for at least 2 hours, or until you are ready to serve.

4. Garnish with toasted shredded coconut and chopped mint.

COPYRIGHT © 2013 BY GABY DALKIN. USED BY PERMISSION OF HOUGHTON MIFFLIN HARCOURT PUBLISHING COMPANY. ALL RIGHTS RESERVED.

36 Fall 2015 / Live Naturally

PICTURE PANTRY

TIP: To toast coconut in the oven, spread some shredded coconut on a baking sheet and bake at 325° for 15–20 minutes, stirring every 5 minutes. To toast coconut on top of the stove, put some shredded coconut into a small dry skillet over medium heat, and stir frequently until the edges start to turn golden brown.

Pedersen does admit that regardless of the benefits, the saturated fat makes coconut oil a little caloric, at about 117 calories per 1 tablespoon serving. “Some people are really focused on calories,” she says. “As a nutritionist, I am more concerned about the protein you’re getting and the sugar you’re eating. Your body needs calories to move around and do what it does, so we might as well have them from good sources.”

vinegar derives from fermented coconut water. “It’s vinegar, and it tastes like vinegar. I use it the same way I would use a rice vinegar or a white wine in Asian-style dishes,” Pedersen says. “It does have some probiotics and prebiotics to help the good bacteria in your colon. Some people use it like apple cider vinegar and take a teaspoon of coconut vinegar each morning. I have also used it as a facial toner, and it works really nicely.”

COCONUT OIL TO EAT

BAKING WITH COCONUT

In addition to providing healthy saturated fats, there are more reasons why coconut oil stands out in the kitchen. For starters, it doesn’t go rancid easily, so it can be stored for years without spoiling.

In its unrefined form, it has a smoke point of roughly 350° F (and 400° F when it is refined), which makes it a good choice for cooking because it doesn’t break down easily at high temperatures.

You can add a scoop to a smoothie, or bake or cook with it. It has a mild, creamy coconut taste that is relatively neutral in flavor. Even if you don’t like coconut in baked goods, you likely will enjoy coconut oil.

The major benefit of using coconut sugar, Koff says, is that it is unrefined and therefore gives you vitamins and nutrients, whereas refined white sugar does not. You can pretty much use coconut nectar or coconut sugar cup for cup to replace sugar.

Coconut nectar comes from coconut tree flower blossoms. It is on par with using honey or molasses.

It’s a bit lighter in flavor than molasses, but a bit heavier tasting than honey. “It really comes down to a texture or taste preference,” Koff says.

Coconut sugar is basically dehydrated nectar that makes for a simple low-glycemic sugar. The only drawback in using it to cook, Pedersen says, is that it doesn’t melt as easily as some sugars. But don’t be deterred. “If you put it in a coffee grinder or food processor, it will help it melt,” she advises.

COCONUT OIL FOR YOUR SKIN When you’ve finished cooking with coconut oil, if you have any left over on a spoon or your hands, rub it on your cuticles or skin, says Cohen. “Coconut oil is my favorite body lotion. It makes skin incredibly silky, healthy and radiant.” She suggests leaving a jar in the shower and rubbing it on your skin right before you towel off. If you want to get really creative, she recommends adding a couple of drops of your favorite essential oil for scent.

Coconut oil has other body-care uses as well: For starters, try it as a hair conditioner or to take off makeup. “It’s brilliant at breaking down waterproof mascara,” says Pedersen, who uses coconut oil as a makeup remover and a moisturizer. She also suggests using it as a shaving cream or bath scrub. To do so, place the coconut oil in the fridge until it is semisolid. Then, she says, scoop a cup into a blender, whip it up, and pack it into a jar. “This frothy cream can be used as a moisturizer or shaving cream.” Pedersen suggests adding essential oils, lemon zest or herbs for fragrance. “You can mix it half-and-half with Epsom salts to make an amazing bath scrub.”

COCONUT VINEGAR It turns out that coconut trees produce a lot more than just coconuts and coconut oil. Not as commonly known as its oil counterpart, coconut

COCONUT FLOUR A popular gluten-free baking option, coconut flour is a byproduct from the coconut milk manufacturing process. To make coconut milk, the coconut meat is soaked in water. It is then dried, and the pulp is grated to make the soft coconut flour. Coconut flour is both gluten-free and high in protein—1 ounce contains 5 grams of protein, making it a popular choice with those who follow a Paleo diet. But, Pedersen cautions, it can be tricky to work with. “It’s incredibly nutritious, but it’s gummy and creates very heavy, moist food. It takes a lot of liquid to make it work,” she explains.

The key to baking with coconut flour, Pedersen says, is that for every 1 to 1.5 cups of coconut flour, 6 eggs and a cup of water are needed. She recommends using regular flour, or less-demanding gluten-free options, and subbing in just 20 to 25 percent of coconut flour. That way you get the key benefits, she says, but a more palatable end product.

One of the world’s most versatile natural products, the coconut has been a staple in island and Asian countries for centuries because of its many uses. Perhaps it’s time to make this tropical treasure a staple in your home, too.

BLACK RICE SALAD WITH MANGO AND PEANUTS Adapted from Coconut: The Complete Guide to the World’s Most Versatile Superfood by Stephanie Pedersen Serves 4. ¾ cup orange juice ¼ cup fresh lime juice 2 tablespoons coconut oil 1 tablespoon coconut aminos* (or use natural soy sauce) Salt to taste 3½ cups water 2 cups black rice ½ red, orange or yellow bell pepper, diced 2 stalks celery, diced 1 cup fresh cilantro leaves, chopped 1 cup red onion, finely chopped ½ cup unsalted, dry-roasted peanuts 6 scallions, thinly sliced 1 small mango or avocado, diced 1 jalapeno, seeded, minced 1. In a large bowl, whisk together orange juice, lime juice, coconut oil, coconut aminos and a pinch of salt. Set aside.

2. In a medium saucepan, heat water to boiling. Season lightly with salt and pour in black rice.

Cover, reduce heat to low, and simmer until all liquid is absorbed and rice is tender, about 25 minutes.

3. Remove pan from heat and let stand, covered, for 15 minutes.

4. As rice stands, add bell pepper, celery, cilantro, red onion, peanuts, scallions, mango or avocado, and jalapeno to large bowl of dressing. Stir to coat ingredients.

5. Stir in black rice, stirring gently until coated.

6. Allow to sit for 30 or more minutes for flavors to blend.

Then serve. *COCONUT AMINOS COME FROM COCONUT SAP. WHEN THE COCONUT TREE IS TAPPED, IT PRODUCES SAP (KIND OF LIKE MAPLE SYRUP) FROM ITS COCONUT BLOSSOMS. THE SAP IS THEN MIXED WITH SEA SALT AND NATURALLY AGED. IT LOOKS A LITTLE LIKE SOY SAUCE AND TASTES SALTY WITH A HINT OF SWEETNESS.

Fall 2015 / Live Naturally

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move

5 Weeks to a Fall Turkey Trot THIS YEAR, EARN YOUR THANKSGIVING DINNER AND GET THE FAMILY MOVING BY PARTICIPATING IN A TURKEY TROT. CROSSING THE FINISH LINE IS EASY WITH THIS TRAINING PLAN. BY GINA DEMILLO WAGNER

38 Fall 2015 / Live Naturally

Five weeks is plenty of time to work up to 3.1 miles, whether you plan to run, jog or walk the distance (or some combination). If you’re starting from zero, take it slowly, mix running with walking and add no more than a half mile to your longest run each week, Shea suggests. On non-running days, you can change up the routine with low-impact crosstraining like swimming, yoga, light weight training or bicycling.

Use the program on the following page as a guide.

Cut it out and hang it on your fridge to keep track of your progress! Many coaches recommend ending your training week on the same day that your race will be. (Because Thanksgiving races tend to be on Thanksgiving Day, Day 7 of each week will be a Thursday.) That said, you can adapt the program to best accommodate your schedule.

What could be more fun than training with your kids for a turkey trot? This training program works for adults and kids 10 and up.

But kids, like adults, are individual, so check with your child’s doctor before starting any training program. And remember that many events have shorter distances just for kids, so if they’re not old enough to train for a 5K, they can still get a “race” experience.

MEASURING DISTANCE There are several ways to monitor the distance of your runs. Use Google Maps in pedestrian mode to plan out your route. Download apps like Map My Run (mapmyrun.com) or Strava (strava.com), which allow you to track your workouts using your phone’s GPS. Or, if there’s a school or community center near you with a running track, you can easily track your progress there. One lap around a standard track equals a quarter mile.

PHOTO TIM EASTER

HOLIDAYS ARE ALL ABOUT TRADITIONS— beloved rituals that we eagerly anticipate each year.

Too often, however, Thanksgiving traditions go no further than the family sprawling out in front of the TV after an enormous feast. This year, why not introduce a new tradition—and get some movement in to boot—by signing up for a local turkey trot?

These holiday races are typically 5K (3.1 miles) or shorter, and many offer the opportunity for kids and parents to run or walk side-by-side.

“Just like cooking a tasty Thanksgiving dish, when you do a race with your family, you want to have all the right ingredients,” says Sarah Bowen Shea, coauthor of Run Like a Mother (Andrews McMeel, 2010) and cofounder of Another Mother Runner, a national running community. “With children in the mix, this means fun, costumes and a shorter distance, which turkey trots serve up.”

Signing up for a race is an easy way to stay accountable to a fitness plan, Shea notes. Plus, the exercise you’ll gain by jogging two or three times a week will help you live longer, according to researchers at Harvard and Saint Luke’s Mid America Heart Institute.

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move Turkey Trot Training Plan START HERE

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

DAY 1

Brisk 30-minute walk

Brisk 30-minute walk

Brisk 30- to 45-minute walk

Brisk 45-minute walk

Brisk 45-minute walk

DAY 2

Rest or cross-train

Rest or cross-train

Rest or cross-train

Rest

Rest

DAY 3

Run 1/4 mile, walk 1/4 mile (repeat once)

Run 3/4 mile, walk 1/4 mile (repeat once)

Run 3/4 mile, walk 1/4 mile (repeat once)

Run 1 mile, walk 1/2 mile (repeat once)

Run 1.5 miles, walk 1/2 mile (repeat once)

DAY 4

Rest or cross-train

Rest or cross-train

Rest or cross-train

Rest or cross-train

Rest or cross-train

DAY 5

Run 1/2 mile, walk 1/4 mile (repeat once)

Run 1 mile, walk 1/2 mile (repeat once)

Run 1 mile, walk 1/4 mile (repeat once)

Run 1.5 mile, walk 1/2 mile (repeat once)

Run 1.75 miles, walk 1/4 mile (repeat once)

DAY 6

Rest

Rest

Rest

Rest

Rest

DAY 7

Run 3/4 mile1 mile

Run 1 mile1.5 miles

Run 1.5 miles2 miles

Run 2 miles2.5 miles

TURKEY TROT! Have fun!

PURE COCONUT

WATER

LOCAL TURKEY TROTS HOW TO CHOOSE RUNNING SHOES • Visit a specialty shop. If you’ve never purchased running shoes before, the experts at a running store can help. Ask for an employee who’s trained in evaluating running gait. Be sure to jog a few test laps around the store or on a treadmill (if the store has one) in different shoes that you have picked out —before you commit to a purchase. • Shop after work. The American College of Sports Medicine (ACSM) recommends trying on athletic shoes at the end of the day, when your

feet are slightly swollen.

This will ensure that you choose shoes that aren’t too tight. You should have at least a half-inch of space between your toes and the front of the shoe, ACSM says. • Choose function over fashion. It can be tempting to choose the flashiest, trendiest running shoes available.

Take your time and think about which models feel the best on your feet.

Pay particular attention to any spots that slip or rub, and remember that any discomfort is amplified during a race.

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Costumes encouraged!

Benefits: Oregon Zoo Register: orrc.net/ races/turkey_trot/ turkey_tba.htm

TURKEY TROT EUGENE Distances: 4-mile run, 2-mile walk, Kids’ Gobbler Gallop 200-meter Where: Valley River Center, Eugene Fun factor: Leashed dogs and strollers welcome on this flat, fast, scenic course along the Willamette River Benefits: FOOD for Lane County and St. Vincent de Paul Register: eclecticedgeracing. com

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CORVALLIS TURKEY TROT Distances: 10K, 5K, Little Gobblers’ 1K Dash Where: Linus Pauling Middle School, Corvallis Fun factor: T-shirts with a fun turkey design for all participants Benefits: Corvallis Parks and Recreation Family Assistance Fund Register: oacturkeytrot.com

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boost

Respect Your Elderberry FOR MILLENNIA, THIS HERBAL COLD AND FLU FIGHTER HAS BEEN A MEDICINE-CABINET STAPLE. MAYBE IT’S TIME TO ADD IT TO YOURS? BY KELLEE KATAGI WHAT IS IT? Black elderberries grow on elder trees and shrubs (Sambucus nigra) indigenous to Europe, Africa and Asia, and now common in North America, too. The raw berries are toxic, but when cooked they are a good source of antioxidants and fiber.

SHUTTERSTOCK

USE IT FOR: Shortening the duration of colds and flu; may also boost the immune system and fight inflammation.

THE SCIENCE: Anecdotal evidence abounds: As early as 400 B.C., Hippocrates called the elder tree his “medicine chest,” and its popularity as an upper-respiratory remedy has continued through the centuries. A few small modernscience studies vouch for its benefits. For example, a 60-participant study published in 2004 in the Journal of International Medical Research showed that an elderberry

extract compound (Sambucol) shortened flu symptoms by up to four days (note: Sambucol also contains other herbs and vitamin C). In a 2015 Australian study with 312 participants, elderberry capsules reduced the length of colds for international travelers. Also, in 2011 German researchers found that liquid elderberry extract inhibited the flu virus and human pathogenic bacteria in a lab setting. Most researchers agree, however, that more studies are needed to confirm elderberry’s efficacy.

HOW TO TAKE IT: Supplements usually deliver the berries as a liquid syrup or extract, but capsules are also available.

As a syrup or extract, sweet-tart elderberry can be taken alone or added to herbal teas, lemonade or sparkling water.

Start taking it at the first sign of illness; an average dose is 1 teaspoon, four times a day for up to five days.

Turn the page for more on elderberry and other natural supplements that help with immunity.

Fall 2015 / Live Naturally

43

boost

STRENGTHEN YOUR IMMUNITY WITH THESE FOUR NATURAL SUPPLEMENTS.

BY RADHA MARCUM

IT’S NO SURPRISE that with fall and winter come a spike in colds and flus. Although you can’t do anything about the weather, you can help your immune system adjust to it so it can protect you 24/7 from bacteria, viruses and other “foreign” invaders that enter through your skin, airways or digestive system.

Your body fights invaders in two ways: innate immunity (physical barriers, such as skin, stomach acid, mucus) and adaptive immune responses (antibodies and specialized blood cells). Healthy immune function often suffers when we eat too many processed foods, especially refined sugar, or when we encounter environmental toxins, says Sheila Kingsbury, N.D., R.H., and chair of botanical medicine at Bastyr University in Kenmore, Wash. Fortunately, there are many ways to strengthen immunity, too.

Ample rest and exercise, and eating a wellrounded diet with plenty of antioxidant-rich fruits and vegetables—especially those with deep color, such as berries, dark leafy greens, and red and orange root vegetables—help keep your immune system in tip-top shape. Also, Kingsbury recommends these supplements for extra immune support to carry you healthfully through the change of seasons.

44 Fall 2015 / Live Naturally

PROBIOTICS According to research, healthy gut microflora (bacteria)—also known as probiotics—regulate the immune response and help the body resolve problems faster, Kingsbury says. These helpful bacteria fight off bad bugs and viruses, and keep inflammation in check, another plus for immunity because inflammation is the body’s normal response to injuries or infections.

How to take: Opt for probiotic-rich foods, such as yogurt or kefir with “live and active cultures,” sauerkraut, tempeh, miso and fermented nondairy beverages—plus prebiotic fiber in plant foods, such as roots and green leafy vegetables, which helps probiotics flourish. Add in probiotic supplements during and after illness.

Look for: Certain probiotic strains will likely work better for your particular body than others. It may take some trial and error, Kingsbury says. Opt for refrigerated products clearly labeled with specific strains; talk to the expert at your store about what’s right for you. Try Nutrition Now PB 8, a proprietary probiotic blend at a good introductory price.

ELDERBERRY The dark, round berries of the Sambucus nigra plant have been used for centuries to treat respiratory illnesses, partly because they contain anthocyanin, a potent antioxidant. “Elderberry has antiviral properties, tones the immune system and supports healthy mucous membranes,” Kingsbury says. “This is a safe, adaptable remedy.”

How to take: Kingsbury recommends a teaspoon of syrup throughout cold and flu season to beef up the immune system. If you get ill, increase the frequency to 3–4 times per day.

Look for: Honey-, sugar- or glycerin-based elderberry syrups; elderberry lozenges and teas; and elderberry as a component of complementary herb mixtures. Do not give honey-based syrups to infants 12 months or younger. Try elderberry products from Nature’s Way.

SHUTTERSTOCK

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SUPPLEMENTAL HEALTH CARE

ASTRAGALUS A popular herb in traditional Chinese medicine, astragalus battles bacteria, viruses and stress. “I recommend this herb particularly for people who get more than four to six colds per year,” Kingsbury says. Initial research on the herb shows that astragalus may work by stimulating and bolstering the immune system.

How to take: To reach full efficacy, astragalus should be taken for three to six months in tincture or glyceride form. Take 1 teaspoon per day for prevention, more if you’re feeling sick. For adults, Kingsbury recommends astragalus in combination with eleuthero (Siberian ginseng), at ½ to 1 teaspoon per day. Take eleuthero only in the morning because it can have a stimulating effect similar to caffeine.

Look for: Well-known brands, including Nature’s Way, with independently verified ingredients.

What Is Normal?

One or two colds per year is typical, says Shelia Kingsbury, N.D., R.H. “If that increases to four to six colds—or being sick a lot in winter—it may indicate a breakdown in your immune system.” Other signs your immunity is compromised: chronic eczema, respiratory allergies and digestive issues. Digestive issues— from food intolerance to food allergy—signal poor immunity because the gut is lined with lymphatic tissue designed to protect the body from invaders. “A lot of our immune system is contained in our gut,” Kingsbury explains.

OMEGA-3 FATTY ACIDS Long revered for anti-inflammatory effects, omega-3s also balance the immune system, increasing or reducing immune response as needed. In one recent study, mothers who consumed 400 mg DHA (a popular omega-3) during pregnancy significantly reduced the likelihood that their children would catch colds during the first month after birth.

How to take: For general immune support, supplement with a 1,000-mg omega-3 fatty acid combination daily. Kingsbury recommends 1 tablespoon of cod liver oil, for example.

Look for: Fish oil supplements containing at least 300 mg EPA that are independently verified free of mercury and other contaminants. Try Nordic Naturals’ Ultimate Omega items.

FRED MEYER

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thrive DR. JAMES ROUSE

On the importance of being kind, a different type of medicine cabinet and enjoying a digital sunset.

How kindness can affect your immune system. In a Harvard study, 132 students watched a video of Mother Teresa carrying out acts of charitable giving. After the video, all of the students registered an increase in their level of immunoglobulin A, your body’s primary defense against viruses. I’m not saying you need to watch Mother Teresa every day, but if we decorate our lives with good friendships and relationships, and act as supportive, giving humans, the impact on our immune systems will be profound.

Treat your refrigerator like a giant medicine cabinet.

As Hippocrates said, “Let food be thy medicine and medicine be thy food.”

Your kitchen holds a giant medicine cabinet—your fridge!—so treat it

that way. What you consume every day builds and sways your body and your immune system, so fill that giant medicine cabinet with beautiful, healthy foods. Extra feel-good points for eating the greatest variety of colors from as many different vegetables and fruits.

Eat snacks throughout the day. I’m a huge fan of midmorning and midafternoon snacks when my blood sugar is low.

One of the most powerful indicators of a strong will is to keep your blood sugar balanced. If you’re out there building a great big life, your brain is helping you do this. And you need a good supply of glucose so your brain can be strong to its conviction.

Be blissful with dark chocolate. I love dark chocolate, particularly in the afternoon. Good dark chocolate—minimum 70 percent cocoa— can reduce levels of cortisol, a stress hormone.

According to research, dark chocolate also helps produce anandamide, a natural “bliss” chemical in our body. Spread a thin layer of almond butter on a bar. It will be a Kumbaya moment for both your brain and body.

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

48 Fall 2015 / Live Naturally

JULIA VANDENOEVER

Try a digital sunset. I am zealous about bedtime. No matter what is going on, I’m in bed at 9 every night. So at my house, within an hour of the sun going down, we power down anything with on/off buttons—it’s our digital sunset. The blue light that comes out of your phone, your TV, your computer disrupts your body’s ability to produce a healthy level of melatonin, a hormone that regulates sleep and wake cycles. So power down by reading a real book, turning the pages with your fingers. Or spend time with your loved ones, hang out, play games, commune together. Visually demonstrate living life well.

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