KEEN-WAH A Guide: Say it. Cook it. Love it.
EGGS-ONERATED Unscrambling the misinformation that has long plagued the egg.
ALL DRESSED UP Healthy salad dressings you can buy or make yourself.
HURRY UP AND WEIGHT Whatever your age, you’d better start strength training.
Compliments of
SPRING 2015
Discover Nature’s Way Organic Coconut Oil
so many uses ®
COCONUT OIL IS GREAT FOR: Cooking & Baking, Butter Substitute, Salad Dressings
editor’s letter
Agnostic Eating A friend recently introduced me to a new term that I love: diet agnostic. It means neither faith nor disbelief in a singular, supreme way of eating. To be clear, diet agnosticism isn’t irreverence. It simply posits that we don’t know enough about human nutrition to say one approach is right for everyone and instead suggests individuals be conscious of how they eat and craft a diet that serves them best. Consider this in contrast to the ever-expanding array of food faiths—and their proselytizing disciples—that claim with unwavering certitude that their way is the right way...or at least, the righteous way to diet. Buy only organic. Anything worth eating should be eaten raw. Consume no carbs. If Neanderthals didn’t eat it, neither should you. Attempting to simplify a galaxy of If going vegan, gastronomic unknowns, gluten-free, these passing food fads locavore, have actually complicated whatever, gets something as basic as us thinking and eating. asking critical And yet, each new dietary trend gains true questions about believers, some of whom the things we experience genuine health consume, terrific. improvements while others, it seems, simply feel they need to follow the fad. Either way, it proves that deep down we yearn to make healthy choices. Is that so bad? If going vegan, gluten-free, locavore, whatever, gets us asking critical questions about the food we eat, terrific. Read what the experts say in “Bandwagon Diets,” on page 20. In his new book Diet Cults: The Surprising Fallacy at the Core of Nutrition Fads and a Guide to Healthy Eating for the Rest of Us (Pegasus 2014), author Matt Fitzgerald writes, “the natural human tendency to form diet cults is neither good nor bad. But there is tension
Spring 2015 | volume 03 issue 02
inherent in it…Advocates of each cult cite specific evidence to support their claims of superiority.” But, these scientific claims often prove fleeting as well. In “Eggs Exonerated,” on page 23, we crack the long-held stereotype that eggs are somehow bad for you. A staple of every kitchen, the poor maligned egg is remarkable in its simplicity, versatility, and pure health benefits. And while quinoa is certainly trending as a popular health food these days, there is no doubting its wonders. Across centuries and around the world, this plant has long played an integral role in a natural diet. In “Mighty Quinoa,” on page 14, we offer you five creative recipes to make quinoa a part of any meal. Its another adaptable ingredient that you can have some fun with. After all, as our own naturopathic expert Dr. James reminds us on page 32, food should be fun. “When it becomes about ‘you can’t have that,’ or ‘you have to do it like this,’ you’re in a little box and you can’t play anymore.” Enjoy the issue. Play with your food. Do good things.
Deborah Williams Editor
PUBLISHER Deborah Juris
PROJECT MANAGER Susan Humphrey
ADVERTISING SALES Deborah Juris, Sue Sheerin
EDITOR Deborah Williams
CONTRIBUTING WRITERS Berne Broudy, Courtney Collado, Kellee Katagi, Rhea Maze, Rebecca Olgeirson
PUBLISHED BY
CONTRIBUTING ARTISTS Aaron Colussi, Brian Love, Julia Vandenoever
www.hungryeyemedia.com 800.852.0857
AARON COLUSSI
CREATIVE DIRECTOR Mark Lesh COPY EDITOR Kellee Katagi
PRESIDENT Brendan Harrington
Spring 2015 / Live Naturally
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volume 03, issue 02: spring 2015
contents
departments begin 05 “Consumers shouldn’t have to be organic chemists in order to understand the safety of the products they use. They should be able to feel confident about every item on the shelf.” PLUS: A visual guide to cooking oils. And try all the latest boutique workouts for the price of one. CLOCKWISE FROM TOP LEFT: AARON COLUSSI, SHUTTERSTOCK (2), AARON COLUSSI, SHUTTERSTOCK, JULIA VANDENOEVER, AARON COLUSSI
10 YOGURTS YOU’LL LOVE
08
Explore the wide world of yogurt from Australia to Iceland and a lot of places in between.
eat 13 CAPITAL GRAINS Technically, quinoa isn’t a grain. It’s better. The young chefs at Johnson & Wales College of Culinary Arts in Denver had a field day creating these inventive dishes from quinoa. We had a field day taste-testing them, and you will too.
16 M AKE IT. BUY IT.
23
28 14
32
16
When it comes to dressing that plate of mixed greens, we offer two simple rules. First: Drizzle, don’t drench. Second: Make your own, or choose a bottled brand with a short list of whole ingredients you can pronounce.
think 20 B ANDWAGON DIETS Think carefully before you jump aboard. BY REBECCA L. OLGEIRSON
move 28 S TRENGTH FOR LIFE Every age is the right age for strength training. Here’s why. BY COURTNEY COLLADO
boost 30 INFLAMMATION FIGHTERS
feature 23
EGGS EXONERATED
Long the victims of bad press and poor deductive reasoning, these kitchen staples get an overdue pardon. BY DEBORAH WILLIAMS
Keep your joints mobile and chase pain away with these natural remedies and supplements.
thrive 32 DR. JAMES ROUSE On eternal optimism, living insideout and why the world would be a better place if we all played with our food.
Live Naturally
3
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begin Keep It Clean JOIN THE FIGHT FOR SAFER COSMETICS. BY RHEA MAZE MORE THAN 12,500 DIFFERENT chemicals are used to make our everyday personal hygiene products— from toothpaste and shampoo to lotion and lipstick. Unfortunately, these are among the least-regulated items you can buy. Janet Nudelman, director of program and policy for the Breast Cancer Fund and cofounder of its Campaign for Safe Cosmetics project, takes us behind the scenes.
There’s a real cognitive dissonance caused by the lack of regulation and the reality of what dangerous, toxic chemicals are being used to make cosmetic products.
LIVE NATURALLY: Why did you create the Campaign for Safe Cosmetics in 2004? JANET NUDELMAN: In 2003, the European
Union adopted very strong cosmetic safety laws banning 1,328 chemicals of concern from personal care products. The U.S. only bans 11. When the Centers for Disease Control and Prevention found high levels of phthalates (chemicals found in plastic) in women of childbearing age, we learned that phthalates were present in perfumes. We wondered what else was lurking in cosmetic products—and we discovered a wide range of chemicals of concern. Why aren’t personal care products more tightly regulated?
That’s the million-dollar question. The product-safety law that governs the $71 billion cosmetics industry hasn’t been significantly updated in more than 75 years, and very little federal cosmetic safety regulation exists. There’s a real cognitive dissonance caused by the lack of regulation and the reality of what dangerous, toxic chemicals are being used to make cosmetic products.
MARK LESH
What chemicals should we be worried about?
Our website, safecosmetics.org, has information about individual chemicals of concern. A few that I really care about are formaldehyde and parabens—two chemical preservatives linked to cancer—and phthalates
and fragrance. Phthalates have been banned by the European Union, and dozens to hundreds of chemicals can hide under the term ‘fragrance’ on a label. Cumulative chemical exposures can add up to harm. What has the Campaign for Safe Cosmetics accomplished?
Ten years ago when we started out, no one was talking about this issue. Today, there’s a growing public awareness and demand for safer products—that’s success. One of our biggest accomplishments was convincing Johnson & Johnson to globally reformulate all of its baby and adult products to address a suite of chemicals of concern. Last year, we convinced Procter & Gamble, the world’s largest manufacturer of consumer products, to remove triclosan (an antimicrobial agent) and diethyl phthalate from their products. Avon and a few other big companies have vowed to stop using triclosan as well. We also helped convince two big retailers to adopt sustainability policies that address the safety of personal care products. And many smaller companies have been doing a lot to raise the bar and prove that safe cosmetic production is
not only possible, it’s profitable. The next step that needs to happen is regulatory reform. Is anything being done to change regulation laws?
We’re supporting the Safe Cosmetics and Personal Care Products Act introduced by Reps. Jan Schakowsky [D-Ill.] and Ed Markey [D-Mass]. This is very important legislation that would give the Food and Drug Administration the statutory authority and the resources it needs to more strictly regulate the cosmetics industry. I’m optimistic. What are your tips for shoppers?
Download the free Think Dirty app, which rates the safety of many personal care products. Consumers shouldn’t have to be organic chemists in order to understand the safety of the products they use. They should be able to feel confident about every item on the shelf. But the only way we’ll get to that point is if there’s strong federal oversight of the cosmetics industry. That’s why we encourage people to get engaged on a political level, too. Because at the end of the day, we can’t just shop our way out of this problem. Spring 2015 / Live Naturally
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begin
COMPARE
Oil Up A well-stocked kitchen should include at least three cooking oils. One for low- to medium-heat cooking, one for high-heat cooking and one that has a robust flavor for drizzling and dressing applications. Sounds
simple enough, but there are so many factors to consider, from fat content to shelf life. Here’s a soup-to-nuts breakdown of a few popular options. BY DEBORAH WILLIAMS
COCONUT OIL
SESAME OIL
Versatility: High
Versatility: Moderate
How we love it: popcorn, hashbrowns
How we love it: anything Asian
Use it for: baking popcorn sautĂŠing
Use it for: stir-frying
AVOCADO OIL
PEANUT OIL
Versatility: Moderate
Versatility: Low
How we love it: sweet potatoes
How we love it: potato wedges
Use it for: frying roasting
Use it for: stir-frying dressing
FATTY ACID BREAKDOWN: Saturated Fat (*may raise cholesterol) Monounsaturated Fat (lowers cholesterol) Polyunsaturated Fat (omegas 3 & 6)
6 Spring 2015 / Live Naturally
THE IDEAL RATIO of saturated, monounsaturated and polyunsaturated fat is a topic of debate in nutrition circles. The USDA and U.S. Department of Health and Human Services recommend limiting saturated fat from meat, dairy and processed foods to 10 percent of your daily calories. These days, the most offensive sources of saturated fat in our diets come from hydrogenation, a heating process that makes oils more shelf-stable (think: Twinkies, French fries, ice cream). Also called trans-fats, they are known to raise cholesterol. *However, some naturally occurring saturated fats from plants, including those found in coconut oil, are not only good for your heart but are also known to increase metabolism, boost your thyroid and improve your skin.
SMOKE POINT (UNREFINED):
EXTRA VIRGIN OLIVE OIL AVOCADO 520° 500°F
SAFFLOWER 510°
Versatility: High
SUNFLOWER, PEANUT 440°
How we love it: grilled veggies
HAZELNUT 430° GRAPE SEED, ALMOND 420°
400°F
Use it for: sautéing dressing COCONUT, SESAME 350° EXTRA VIRGIN OLIVE 320°
GRAPE SEED OIL
300°F
Versatility: Low How we love it: sauteed mushrooms or tofu
CANOLA 225° 200°F
Use it for: sautéing
SHELF LIFE: 1 YEAR
GRAPE SEED (PANTRY) HAZELNUT (PANTRY)
2 YEAR
AVOCADO (OPENED)
AVOCADO (UNOPENED)
GRAPE SEED (FRIDGE)
SESAME (FRIDGE OPENED)
SESAME (PANTRY OPENED)
3 YEAR
EXTRA VIRGIN OLIVE (PANTRY - DON’T STORE IN FRIDGE)
COCONUT (FRIDGE)
PEANUT (PANTRY OR FRIDGE)
Spring 2015 / Live Naturally
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begin
Plants: They’re What’s for Dinner MORE VEGGIES AND LESS MEAT MIGHT CORRELATE TO A LONGER LIFE. LONG LIVE VEGETARIANS! At least that’s the conclusion of two recent studies out of California’s Loma Linda University. The studies found that the mortality rate of meat eaters was as much as 19 percent higher than that of self-identified vegetarians, and the effect was significantly greater for men than for women. Vegetarians were especially less likely to die of heart disease than carnivores. So should we ban burgers for good? Not necessarily. “A vegetarian diet can be a healthy choice, but it’s not always so much about what you exclude as what you include,” says John Whyte, M.D., author of AARP New American Diet: Lose Weight, Live Longer (Wiley, 2012). He advocates
loading your diet with vegetables, whether or not you include meat. He also points out that the Loma Linda studies showed an even longer lifespan for pesco-vegetarians, or those who included fish in their diets. Until the verdict is in, meat eaters would do well to eat ample servings of fruits and vegetables, limit intake of red and processed meats, eat fish often, and consume fewer calories overall, Whyte says. Vegetarians, he says, should emphasize produce over processed foods and find ways to get plenty of protein, iron, calcium, zinc, B12 and omega-3 fatty acids, all of which are often lacking in meatless diets. —KELLEE KATAGI
Pump Up the Jam Be sure to prep your playlist before your next hard workout. A recent study from McMaster University in Ontario found that people who listened to their favorite tunes during a high-intensity interval (HIIT) cycling session pedaled much harder than those who didn’t listen to music, while both groups reported the same level of discomfort. Plan to take your iPod on your next run, too: Past studies have shown that music boosts endurance during sustained aerobic exercise. And, hey, why suffer in silence?—K.K.
8 Spring 2015 / Live Naturally
Do the same workout again and again, and you’ll likely get the same results. To amp up fitness—and fend off boredom—you need to challenge your body in fresh ways. To the rescue: ClassPass, a new workout approach that gives you access to dozens of niche workout studios for a flat monthly fee ($99 for three visits a month to every participating studio). Or, if you travel a lot, use ClassPass Flex, which works in any of more than a dozen U.S. cities. Studio disciplines include yoga, barre, strength-andconditioning, dance, martial arts, cycling and much more. Check it out at CLASSPASS .COM.—K.K.
SHUTTERSTOCK (LEFT 2)
One Pass for Every Class
Label-ese
MARK LESH
Americans overeat. Perhaps it’s time nutrition labels get in our face about how much we’re consuming. That’s the idea behind an impending nutrition label makeover that, if approved by the FDA, will be the first in more than two decades. Here are three proposed changes we think will help us get real. 1. SERVING SIZE. Many people mistakenly assume the numbers on a nutrition label are for the whole package or at least for the portion they’re consuming, which is almost always more than the listed serving size. New serving sizes will reflect actual consumer behavior. 2. ADDED SUGARS. Current labels lump
together naturally occurring sugars, such as healthy fructose in fruit or lactose in dairy products, and diseasecausing added sugars, such as high-fructose corn syrup and refined white sugar. People who are smartly trying to avoid unhealthy sweets often eschew healthy dairy or fruit-based products because there’s no distinction between
natural and added sugars. New labels would list amounts of added sugars separately. 3. TOTAL CALORIES. The only change here will be visual: The total number of calories will be bigger, bolder and more prominently placed than on current labels. —K.K.
Under the proposed changes, one 20-ounce can of soda will be one serving, not two, as it was in the past. Some labels will list a “per serving” column and a “whole package” column, so you know what you’re getting if you down the entire pint of ice cream at once, for example.
begin
COMPARE
Yogurts You’ll Love
Once relegated to a small, inconspicuous corner of your grocer’s dairy case, yogurt is enjoying top-shelf status these days. Yogurt comes from a Turkish word meaning “condense” or “intensify” and is made by adding good bacteria to dairy, soy or nut milk. The organisms ferment the milk, which coagulates and creates a thick, creamy consistency. Countless varieties— most claiming the gut-healthy, disease-preventing benefits of live and active cultures, aka probiotics or beneficial bacteria—now pack the shelves. Here are a few of the options. BY RADHA MARCUM
Yogurt is the the “food of Harry ed ar cl de ,” decade ief ch d an P Balzer, V at t ys al industry an D P N t an gi research yogurt ta pi ca er P Group. n has consumptio ce doubled sin . 03 20
10 Spring 2015 / Live Naturally
Australian
Kefir
Made popular by brands such as Noosa and Wallaby, Australian-style yogurt is similar to Swiss-, French- or custardstyle, cultured in large batches and stirred to achieve a silky-smooth consistency. Unlike Greek and Icelandic, they aren’t strained, so they’re not as dense. Some use only skim milk; others have a combination of skim milk or whole milk and cream.
Similar to yogurt but with a thinner, drinkable consistency, kefir is fermented with a greater variety of bacteria as well as yeast, boosting its volume of beneficial microorganisms. Like yogurt, kefir’s cultures break down lactose, the dominant sugar in milk, making it more digestible.
:B enefits: Australian yogurts often have higher protein content than traditional yogurt but less than Greek or Icelandic.
Icelandic Dense and velvety Icelandic-style yogurt (called skyr) is more than a thousand years old, yet it has been available in the United States for less than a decade. Similar to Greek yogurt, it is made thicker and smoother by straining, and it requires three to four times the amount of milk of traditional yogurt. It also contains two to three times the protein content. :B enefits: Usually made with skim or nonfat milk, Icelandic yogurts are an easy choice because you won’t have to scrutinize fat content as much as with Greek varieties. Flavored skyrs also typically contain less added sugar than other yogurts.
Greek Greek yogurt is much denser than traditional yogurt because it is strained to reduce its liquid content after fermentation. Less liquid means more fat per serving, so read labels carefully and opt for low-fat or nonfat varieties. Even nonfat Greek varieties have a thick consistency. Straining liquid from yogurt requires expensive machinery, so expect to pay a little more for high-quality Greek varieties. With fewer calories but a similar texture to sour cream, Greek yogurt makes an excellent sour-cream substitute and does not curdle as easily as regular yogurt while cooking. :B enefits: High-quality Greek yogurts contain twice the protein of traditional yogurt and provide greater satiety and sustained energy release.
SHUTTERSTOCK (2)
Kefir can be used to m ake sourdough bread or as a buttermilk substitute in baking. A dd it to smoothies, pour over cereals or si mply drink a cup for a satiating sn ack.
:B enefits: With ample calcium, protein and potassium, kefir has similar health benefits to yogurt and has been used to improve digestion, prevent infections from harmful gut bacteria and boost immunity. Evidence shows that kefiran, the polysaccharide produced by the kefir grains, may have health benefits, including helping to reduce blood cholesterol.
Nondairy Vastly improved in taste and consistency over the last few years, nondairy options are excellent for those who are lactose intolerant or allergic or sensitive to dairy. You’ll get all of the same beneficial bacteria in varieties made with soy, almond, coconut or rice milk as you do from dairy yogurts. However, nondairy alternatives may lack some of the other nutritional benefits—such as protein and calcium—and they often require thickeners to mimic the consistency of dairybased formulas. Coconut-milk yogurt is creamy and highly satiating, but contains lower protein content than most yogurts. Some new varieties of coconut- and almond-based yogurts contain added protein and fiber as nutritional perks. :B enefits: Most brands enrich nondairy products with calcium and vitamin D. Soy- and almond-milk yogurts have higher protein content than other varieties. Because regular dairy contains naturally occurring sugars, unsweetened nondairy yogurts may be significantly lower in sugar.
Traditional There are two types of traditional yogurt: Set yogurts, which are cultured directly in the cup, and stirred yogurts, made in large batches and then poured into individual serving cups. Set yogurts, such as fruit-on-the-bottom varieties, have a firm texture until mixed; stirred yogurts are blended for a silky, creamy consistency. To reduce calories, choose low-fat and nonfat varieties—and opt for plain yogurt to which you can add your own fresh fruit, honey or vanilla, to taste. :B enefits: Ounce for ounce, yogurt packs more protein, calcium and vitamins than plain milk. Because of the fermentation process, yogurt is usually more easily digested than plain milk.
Spring 2015 / Live Naturally
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One (1) Tart Cherry or Blueberry 4oz 4 Pack
begin New Product Spotlight: Silk Cashew Milk SILK INTRODUCES ANOTHER INDULGENT ALTERNATIVE TO DAIRY MILK.
From coconut to almond, soy to rice, the nondairy milk options abound. Add another to the growing list. Silk has introduced a cashew milk. Like all its nondairy milks, it’s verified by the NonGMO Project. Its creamy texture and distinct cashew flavor make it especially delicious in curries like this one:
EXPIRES 7/1/2015 CONSUMER: Redeem only by purchasing the brand and size(s) indicated. May not be reproduced. Void if transferred to any person, firm, or group prior to store redemption. LIMIT ONE COUPON PER PURCHASE. RETAILER: Noosa Yoghurt will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request). Consumer must pay any sales tax. Send all redeemed coupons to: Noosa, Mandlik & Rhodes, PO Box 490 Dept #1164, Tecate, CA 91980 Cash value: 1/100¢
MANUFACTURER’S COUPON
Ingredients 1 tablespoon olive oil ½ cup chopped onion 1 clove garlic, minced 1 teaspoon freshly grated ginger 1 tablespoon curry powder, to taste 2 ½ cups Silk Cashew Milk ½ cup roasted, salted cashews, plus additional for garnish 4 cups chopped veggies (cauliflower, green beans, broccoli, etc.) Salt, to taste 2 cups prepared rice
Directions 1. Sauté onion, garlic & ginger in olive oil for 5 minutes. 2. Add curry powder and Silk, mixing well. Simmer for 5 minutes. 3. Finely grind cashews in blender or food processor. Add to Silk mixture along with veggies. 4. Cover & simmer until veggies are tender, about 7-10 minutes. 5. Salt to taste. Serve over rice, with additional cashews.
EXPIRATION 7/1/2015
1.00 off
$
® any two (2) 5.3oz cups of siggi’s skyr
Retailer: Icelandic Milk & Skyr Co. will reimburse you the face value of this coupon plus 8 cents handling for coupons redeemed in accordance with this offer. Invoices proving the purchase of sufficient stock to support coupon submission must be provided upon request. Consumers are limited to one coupon for each item and are responsible for all taxes. Cash value is .0001 cents. Send all coupons to: siggi’s dairy | P.O. Box 407 | MPS Dept. No. 912 | Cinnaminson, NJ 08077
0898248- 300030
5
98248 99233
6
For more information and recipes, visit siggisdairy.com
Offering Billions Of Live Probiotics Per Serving
Springfield Creamery • Eugene, OR MANUFACTURER’S COUPON
EXPIRES JULY 01, 2015
Save $1.00 on Nancy’s Cultured Dairy Product 32 oz. sizes
Family owned & Operated Since 1960
* Available in select stores.
eat Capital Grains TECHNICALLY, QUINOA ISN’T A GRAIN. IT’S BETTER.
BLACK QUINOA
RED QUINOA
QUINOA PASTA
PEARL QUINOA
RAINBOW QUINOA
QUINOA FLOUR
that has enjoyed an astronimcal rise in the American culinary lexicon in the past half decade. Buy it in its raw, native form (black, white/pearl or red) or in products such as quinoa pasta, quinoa-based bread, quinoa flour and even quinoa burger patties. For more ways to love it, turn the page.
AARON COLUSSI
BET YOU DIDN’T KNOW THAT QUINOA is more closely related to spinach than wheat or rice. Ninety percent of the world’s quinoa is grown in the Bolivian and Peruvian Andes, where natives eat the entire plant. This side of the equator, we’re mainly familiar with the plant’s gluten-free, protein-dense seed
Spring 2015 / Live Naturally
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eat
DISH IT UP
Mighty Quinoa
DON'T BE FOOLED. THESE QUINOA TREATS ARE VERY HEALTHY, EVEN IF THEY DON'T TASTE LIKE IT.
Quinoa Jalapeno Poppers Recipe by MaryRose Rudzinski 2 jalapenos, halved and seeded 1 teaspoon olive oil 4 ounces goat cheese 2 ounces cream cheese, softened 2 teaspoons honey 1 cup uncooked quinoa 2 whole eggs 2 teaspoons smoked paprika 1 teaspoon cumin 1 teaspoon oregano Salt and pepper to taste 1. Preheat oven to 400°. 2. Toss jalapenos with olive oil, and spread them evenly on a baking sheet. Roast in the oven for 8 minutes. When cool, dice jalapenos into confetti-like pieces. 3. In a small bowl, combine goat cheese, cream cheese, honey and roasted jalapeno. Set aside, and lower oven to 350°. 4. Rinse and cook quinoa according to package instructions. Let it cool slightly; then mix in eggs, spices, salt and pepper. 5. Place a small amount of the quinoa mixture in a 1-inch cookie scoop and press it into a thin layer along the inside of the scoop. Place a 1/2 teaspoon of the cheese mixture in the scoop; then cover it with more quinoa. Place the scoop on the parchmentlined baking sheet. Repeat with remaining mixture. 6. Spray with cooking spray and bake for 18–20 minutes or until golden and the poppers hold together.
Recipe by Cristy Nadelen 1 1/4 cup rainbow quinoa, rinsed 2 3/4 cups vegetable stock (low sodium) 1 teaspoon sea salt 2 tablespoons Dijon mustard 1 medium red onion, chopped 5 garlic cloves chopped 3 fresh green onions, chopped 2 tablespoons fresh dill, chopped 2 tablespoons fresh cilantro, chopped 2 tablespoons fresh flat-leaf parsley, chopped 2 teaspoons ground cumin ½ teaspoon ground fennel seeds 2 teaspoons smoked paprika 1 egg white 1/3 cup quinoa flour 16 whole-wheat slider buns, toasted 1 ½ cups arugula ¼ cup pickled radishes 16 kosher dill petite pickles
14 Spring 2015 / Live Naturally
1. Preheat oven to 350°. 2. In a saucepan, bring quinoa, vegetable stock and sea salt to a boil. Reduce to a simmer, cover, and cook until liquid is absorbed, about 20 minutes. Remove from heat and allow to cool. 3. Meanwhile, place next 11 ingredients (through egg white) in a food processor or blender and mix until combined. 4. Add the seasoning mix and the quinoa flour one spoonful at a time to the cooled quinoa. Mix to combine. 5. Roll and mold the mixture into 16 ¼-inch patties, and place them on a parchment-lined baking sheet. 6. Bake the patties for 15–20 minutes until brown. 7. To assemble, layer each bottom bun with arugula, a patty, pickled radishes, the top bun and a toothpick-speared petite pickle.
Salmon & Kale Quinoa Salad Recipe by Jane Horlebein 1 bunch kale, deveined, torn into bite-sized pieces 3/4 cup apple cider vinegar, divided 6-ounce salmon fillet, deboned 1/2 cup maple syrup, divided 1 cup cooked quinoa ½ cup roasted sunflower seeds 1/4 cup crumbled feta cheese ½ red onion, sliced julienne Salt and pepper to taste Red pepper flakes for garnish
AARON COLUSSI
Quinoa Sliders
Spiced Caramel Apple, Cranberry and Quinoa Crisp Recipe by Chelsea Weinberg FOR APPLE FILLING 3 Granny Smith apples, peeled and cut into ¼-inch wedges 1 teaspoon ground cinnamon ½ teaspoon ground ginger ¼ teaspoon ground clove ¼ teaspoon ground nutmeg 1 teaspoon lemon juice ½ cup brown sugar 1 tablespoon cornstarch ½ cup dried cranberries FOR CRUMBLE ¼ cup quinoa, cooked ½ cup quinoa flour ½ cup all-purpose flour ½ cup quick-cooking oats 1/8 cup brown sugar 2 tablespoons maple syrup 4 tablespoons butter, melted
FOR CARAMEL 1 cup sugar ½ cup water ½ cup heavy cream 2 tablespoons butter 1 teaspoon salt 1. Preheat oven to 375°. 2. Combine and toss all ingredients for apple filling together. Set aside. 3. Mix all ingredients for crumble. When loosely squeezed, the crumble should hold its shape. If it doesn’t, add another tablespoon of butter. Set aside. 4. Combine sugar and water in a saucepan over medium-high heat, and cook until it’s thick and a rich caramel color. Add heavy cream, butter and salt, and cook until smooth. Remove from heat, and pour ¼ cup of caramel sauce into apple mixture and reserve the rest. 5. To assemble the crisps, divide the apple mixture into individual ramekins. Top each with the crumble. 6. Bake until filling is bubbly, apples are cooked and crumble is golden brown, about 30 minutes.
1. Place kale pieces and 1/2 cup apple cider vinegar in a pan, and marinate for 20 minutes. 2. Preheat oven to 400°. Place salmon on foil-lined sheet pan, brush with 1/4 cup maple syrup and bake for about 15 minutes, until salmon is flaky. Set aside to cool; then flake with a fork. 3. In a large bowl, toss kale in remaining maple syrup and apple cider vinegar. Add remaining ingredients, and toss. Season with salt and pepper to taste. Garnish with red pepper flakes.
Quinoa Porridge with Ginger-Infused Maple Syrup, Banana and Pecans Recipe by Jasmine Smith ¾ cup almond or coconut milk 1/3 cup quinoa flakes 1 cup ginger-infused maple syrup 1 cinnamon stick, grated 1 banana, peeled and sliced ¼ cup pecans 1. Combine milk and quinoa flakes into a microwave-safe bowl, and microwave on high for 1 minute. Stir the porridge, and microwave again for another minute. 2. Stir in maple syrup, cinnamon, sliced bananas and pecans. For a creamier porridge, add in an extra ¼ cup milk. Experiment with different toppings, such as honey or agave nectar, chia seeds or a tablespoon of peanut butter.
JOHNSON & WALES UNIVERSITY
Live Naturally is excited to partner with the culinary masters at Johnson & Wales University. Jorge de la Torre, dean of culinary education at the Denver Campus, and a few of his star students developed these recipes specifically for LN. Visit jwu .edu/denver for information on Johnson & Wales College of Culinary Arts.
Can be refrigerated and kept for 3–4 days.
Spring 2015 / Live Naturally
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eat
MAKE IT, BUY IT
Dress Code WHEN IT COMES TO DRESSING THAT PLATE OF MIXED GREENS, WE OFFER TWO SIMPLE RULES. FIRST: DRIZZLE, DON’T DRENCH. SECOND: MAKE YOUR OWN OR CHOOSE A BOTTLED BRAND WITH A SHORT LIST OF WHOLE INGREDIENTS YOU CAN PRONOUNCE.
BALSAMIC VINAIGRETTE MAKE IT: Unlike wine, white, rice or cider vinegar varieties that are made from fermented alcohol, balsamic vinegar is made from grape juice that is reduced to a thick syrup and then barrel-aged—for decades or even a century. True balsamic comes from only two regions in Italy: Modena or Reggio Emilia. If you want a standout vinaigrette, start with authentic balsamic. Next, complement it with a good extra-virgin olive oil. INGREDIENTS ¼ cup balsamic vinegar ¾ cup extra virgin olive oil Salt and pepper to taste
DIRECTIONS Combine all the ingredients in a mason jar or container with a well-secured lid. Shake vigorously to combine.
OPTIONAL ADD-INS 2 teaspoons brown sugar, 1 tablespoon chopped garlic, 1 tablespoon Dijon mustard, 1 tablespoon honey, herbs
Tip: Bottled dressings in a refrigerated case in or near the produce section typically contain fewer additives and preservatives than the shelfstable brands you find in the
BUY IT: SIMPLE TRUTH ORGANIC BALSAMIC VINAIGRETTE Like all of Simple Truth’s products, the certified organic salad dressings are free of 101 artificial and synthetic ingredients, including artificial preservatives, and are produced without synthetic fertilizers or GMOs. The vinaigrette is made with aged balsamic vinegar, honey and mustard. simpletruth.com 16 Spring 2015 / Live Naturally
AARON COLUSSI
condiment aisle.
RANCH MAKE IT: America’s longtime favorite dressing does a lot more than salad: veggie dip, chicken wings, burger seasoning. According to consumer market research firm NPD, ranch claims double the market share in dollars and units-sold of the number two sauce, blue cheese, earning it the moniker “the new ketchup.” Unfortunately, its popularity and wide distribution mean most versions have gotten away from the original simple combination of buttermilk and spices to include everything from MSG to modified food starch. Even many “healthy” versions call for a significant amount of mayonnaise and sour cream. Swap them for plain or Greek yogurt and low-fat milk. INGREDIENTS ½ cup milk 1 tablespoon lemon juice ¼ cup Greek yogurt or organic plain yogurt 2 tablespoons fresh parsley, minced ½ teaspoon sea salt ½ teaspoon onion powder ½ teaspoon freshly ground black pepper 1/8 teaspoon dried dill 1/8 teaspoon garlic powder
AARON COLUSSI
DIRECTIONS Whisk together milk and lemon juice in a small bowl, and let the flavor set for about 5 minutes. Add the yogurt and whisk until smooth. Stir in the dry ingredients. For a thinner consistency, add more milk.
BUY IT: DREW’S ALL-NATURAL CREAMY RANCH DRESSING & QUICK MARINADE Non-GMO Project-verified and gluten- and preservative-free, Drew’s is about as downhome a brand as you can get. Chef Drew Starkweather founded the company after customers started asking for bottles of the dressings he served in the Massachusetts restaurant where he was head chef. He mixed and bottled the first run himself and even designed the labels. chefdrew.com
ALSO TRY: OrganicVille’s Non Dairy Ranch, which uses organic soy milk in place of buttermilk, yogurt or sour cream.
Spring 2015 / Live Naturally
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eat
MAKE IT, BUY IT
GREEN GODDESS MAKE IT: Slightly reminiscent of Caesar dressing, thanks to minced anchovies or anchovy paste, classic Green Goddess also contains mayo and sour cream. As a substitute, we suggest Greek yogurt, avocado and olive oil. Fresh garlic, herbs and lemon juice and a good kosher salt are key to the vibrant flavor. DIRECTIONS Combine first eight ingredients in a small blender and process until smooth. Slowly add olive oil 1 tablespoon at a time until it reaches desired consistency.
BUY IT: ANNIE’S GODDESS A vegetarian take on the classic Goddess, Annie’s approximates the anchovy flavor with tahini, apple cider vinegar and soy sauce. Free of artificial flavors, synthetic colors or preservatives, and GMOs. annies.com
18 Spring 2015 / Live Naturally
AARON COLUSSI
INGREDIENTS 3/4 cup Greek yogurt 1 small ripe avocado, chopped 2 small garlic cloves, chopped 1/8 to ¼ cup minced chives and/or scallions 1/8 to ¼ cup minced fresh parsley and/ or basil 1 tablespoon fresh lemon juice 1 tablespoon white wine or tarragon vinegar 3 anchovy fillets, rinsed, patted dry and minced or 1 teaspoon anchovy paste Extra-virgin olive oil
POPPY SEED MAKE IT: Part sweet, part tangy, poppy seed dressing features cider vinegar (or white wine vinegar and lemon juice) and honey. Some recipes also call for additional sugar, but we think the honey makes it sweet enough. For a creamier, healthier version, use plain yogurt and less or no oil. INGREDIENTS 1/3 cup cider vinegar ¼ cup honey 1 tablespoon plus 1 teaspoon Dijon mustard (optional) 1 tablespoon poppy seeds ½ teaspoon kosher salt Extra-virgin olive oil or canola oil
DIRECTIONS Combine the first five ingredients in a mason jar or a container with a well-secured lid. Shake vigorously to combine. Add oil a tablespoon at a time until it reaches desired consistency.
Xanthan Gum Even the most “natural” and “-free” bottled salad dressings usually have xanthan or guar gum on their ingredient lists, and even though they sound funny, they’re perfectly natural. Both help to thicken and emulsify oil-andvinegar mixtures to keep them from
AARON COLUSSI
separating.
BUY IT: BRIANNAS POPPY SEED Briannas dressings are made without gluten, trans fat or highfructose corn syrup. Try this one in place of mayo in a Waldorf salad or drizzled over apples, peaches, grapes or pineapple. briannassaladdressing.com Spring 2015 / Live Naturally
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think
The Bandwagon Diet WE WANT TO BE HEALTHY. We want a balanced diet. We just don’t want it to be so hard. And that makes us easy prey for the latest food-fad headlines. Whether it’s a newly released nutritional study disparaging whey protein or a friend bragging about having more energy after removing all corn syrup from her diet, we think, “This is it. The magic bullet.” And so, sometimes without much critical thought, we jump aboard the bandwagon. Every era arrives with a prevailing food trend or trumpeted foodlike product. Who could forget the fat-free movement of the 1980s, quickly followed by the low-carb Atkins revolution of the ’90s? Within those trends, offshoots of nutritional orthodoxy arise. In a 2007 New York Times article titled “Unhappy Meals,” Michael Pollan half-jokingly referred to 1988 as “The Year of Oat Bran,” when food scientists got the material “into nearly every processed food sold in America….Oat bran’s moment 20 Spring 2015 / Live Naturally
on the dietary stage didn’t last long, but the pattern had been established, and every few years since then a new “oat bran” has taken its turn under the marketing lights.” Currently kale, quinoa (see page 14) and chia seed are center stage. “Vegan,” “paleo” and “gluten-free” are splashed across restaurant menus and product labels from one end of the grocery store to the other. Molly Kimball, a registered dietician with Ochsner Health System in New Orleans, believes basic human nature drives our bandwagon behavior. “I was at the grocery store the other day, and the customer said to the checkout person, ‘You look great,’” says Kimball. “I guarantee the next question was ‘what have you been doing?’” When we see our friends or coworkers looking and feeling better, we want to grab a piece of that for ourselves. But there’s another reason these sensationalist trends persist: They all boil complex nutrition science down to concepts that are easy to grasp and easy to follow, at least for a brief time.
BRIAN LOVE
THINK BEFORE YOU JUMP ABOARD. BY REBECCA L. OLGEIRSON
And guess what: Even the trendiest among them might actually or emotional risks of weight-cycling. For people battling obesity, be doing us some good. “losing weight trumps everything else,” he says. “All these diets take something out of our current diet,” says In his practice at the CU Anschutz Health and Wellness James O. Hill, Ph.D., executive director of the University of Center, Hill has clients, even those who haven’t received a celiac Colorado Anschutz Health and Wellness Center in Aurora, Colo. diagnosis, asking about gluten avoidance. He calls it the “hot “You’re cutting either fat, sugar, carbs, blue foods, red foods, topic of the day” but surprisingly doesn’t argue against this you name it.” Going paleo, for example recommends dropping food trend. “There’s a psychological element to it all,” says Hill. processed foods, which are often high in saturated and trans “Hey, if you think it makes you feel better, that’s OK,” he says. fats—major enemies to heart health. “Removing something from There’s no medical downside to removing gluten. The question your diet is an easy change to make, and it almost always makes is: What are you replacing it with? people feel better,” says Hill. Dunn agrees in part, but points out: “There’s nothing That said, removing entire food categories from a diet brings inherently healthier about a gluten-free diet. In fact, we’ve its own set of nutritional concerns. “We know the body relies found a lot of processed gluten-free foods have added fat or on the interplay of multiple, varied foods we eat,” says Caroline sugar to improve the texture and taste.” Glagola Dunn, a doctoral fellow at the University of Florida’s Incidentally, Kimball thinks the paleo diet is a trend that Food Science and Human Nutrition department. “The variety might have legs. Encouraging people to eat the foods of the helps us function, keeps us regular and feeds the healthy bacteria pre-agricultural hunter/gatherers, paleo advocates very little in our gut.” dairy and grains, increased lean protein (mostly from meat), Removing macronutrients such as fat, carbs and no processed foods. “I like that it has or protein impacts our intake and balance of people thinking about where their food comes “We know the micronutrients—aka vitamins and minerals. from,” says Kimball. Still, she notes, it too can Kimball also cautions against the pitfalls of body relies on the leave gaps. “There’s no room for low-fat Greek seemingly healthy foods and health halos (visit or high-fiber tortillas—but it makes us interplay of multiple, yogurt optimumwellness.com/healthhalos for more think about whole foods, and I see that as a on that subject). varied foods we eat. trend that will stick with us.” “Eliminating sugar or carbs is [easy] for Just don’t assume because something was The variety helps us healthy people to get their brains around for a short 10,000 years ago it’s right for your period of time,” says Kimball. But she and function, keeps us health today. “Our bodies have evolved,” other nutrition experts note that people often says Marlene Zuk, evolutionary biologist regular and feeds cut one “enemy” only to replace it with another. at the University of Minnesota and author In this respect, people’s best intentions to the healthy bacteria of Paleofantasy (W.W. Norton & Company, change their diet for the better can actually 2013). “If you use a governing principle of not in our gut.” work against them. eating anything that wasn’t around 10,000 For Dunn, her concerns with extremely years ago, you’re going to miss out on a lot of low-carb diets (such as Atkins and paleo) are twofold. First is the stuff, like calcium from dairy. People have changed in the last potential decrease in healthy fiber, which not only removes waste 10,000 years, and that’s a good thing.” and toxins from our digestive system, thus allowing us to absorb To say the least, nutritional information can be misleading, other important nutrients, but it also increases satiety, so you feel the data confusing and the hype overblown. Pollan blames full longer. Second: the lack of folic acid, especially for women of scientific reductionism—investigating the individual childbearing age. In an effort to prevent birth defects, the USDA components of a food while ignoring more complex interactions mandates an enrichment program that adds folic acid to most and contexts in which they’re consumed. “It encourages us commercial grain products. Forgoing enriched grains could put to take a mechanistic view of [the] transaction: put in this pregnant women or those who plan to become pregnant and nutrient, get out that physiological result,” he says in the New their babies at risk for folate deficiency, which can lead to neural York Times article. “Yet people differ in important ways.” Some tube defects. can metabolize sugars or digest milk or tolerate gluten better Plus, although cutting out entire food or nutrient groups than others, he explains. “The same input of 100 calories may might feel like a quick and relatively easy approach, generally yield more or less energy depending on the proportion of the positive effects of elimination diets are short-lived. Jumping Firmicutes and Bacteroidetes living in your gut.” on and off bandwagon diets often leads to yo-yoing—losing and In other words, go ahead and jump aboard the bandwagon if then regaining pounds. Combined with a subsequent feeling of you’re curious where it’s headed. Most experts agree it’s a good failure and potentially harmful nutrition gaps, the result might way to get more conscious about the foods you’re consuming, and be a net negative. it might take you to a healthier place. Just don’t be surprised if it’s There are exceptions, though, says Hill, who sees the long-term a bumpy ride or you end up back where you started. And don’t be impact of obesity as a far bigger concern than the nutrition gaps afraid to jump off the wagon if it’s headed in a bad direction. Spring 2015 / Live Naturally
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Eggs Exonerated LONG THE VICTIMS OF BAD PRESS AND POOR DEDUCTIVE REASONING, THESE KITCHEN STAPLES—AND THE HENS THAT LAY THEM—GET AN OVERDUE PARDON. BY DEBORAH WILLIAMS
DATE
SHUTTERSTOCK
W/ CHANGES
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Eggs Exonerated
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all it argumentum ad hominem, association fallacy
WAXING POETIC “If you could choose to master a single ingredient, no choice would teach you more about cooking than an egg. It is an end in itself; it’s a multipurpose ingredient; it’s an all-purpose garnish; it’s an invaluable tool….It’s a lever for getting food to behave in great ways. Learn to take the egg to its many differing ends, and you’ve enlarged your culinary repertoire by a factor of ten….Within the universe of the egg are dozens of techniques. I’d wager that no other single ingredient has as many, not by a long shot. But shouldn’t we expect as much from a little package that contains all the stuff of life itself?” —Egg: A Culinary Exploration of the World’s Most Versatile Ingredient, by Michael Ruhlman (Little Brown and Company, 2014)
24 Spring 2015 / Live Naturally
AARON COLUSSI (5)
University’s Yale-Griffin Prevention Research Center and the or nutrition science’s most unfortunate hasty president of the American College of Lifestyle Medicine. “We generalization: The smear campaign against eggs is [deduced that] all fatty food was bad, and we lumped cholesterol one of the longest and most misguided in culinary in there; it took awhile to sort out that not all fat is created history. Luckily, new scientific evidence is debunking the myths, equal,” says Katz. “We did what we tend to do, which is throw the and we’re slowly getting the message that eggs aren’t evil or baby out with the bath water.” unhealthy; they’re just misunderstood. At the center of the confusion: cholesterol. MAKING AMENDS In 1977, the USDA issued its first “Dietary Goals for the “When [researchers] looked at the effect of dietary cholesterol intake American People,” which included limiting on overall blood cholesterol, they found limited “We gave people the advice evidence that there is a link,” says Janet de dietary cholesterol intake to 300 milligrams to stop eating eggs, and I Jesus, a registered dietician and public health per day. The thinking at that time was that dietary cholesterol had a direct effect on don’t think we considered advisor with the National Institutes of Health. serum or blood cholesterol levels, a known carefully enough what they In response to the updated science, the USDA, risk factor for heart disease. A single egg American Heart Association and American would replace them with. College of Cardiology recently revised contains 185 milligrams of cholesterol—more I think we now know the their guidelines. In fact, they removed the than half of the USDA’s recommended daily answer because America cholesterol level recommendations all together. amount—so the poor orb was presumed guilty by association and banished to the “They’re not saying eat as much as you want, runs on Dunkin’.” naughty list. but there’s more evidence that reducing But more recent research has revealed that our earlier studies saturated fat and trans fat is more important for lowering LDL were flawed. “Essentially, everything we thought we knew about (bad) cholesterol,” says de Jesus. “For the most part, if you lower dietary cholesterol affecting blood cholesterol levels came from saturated fat intake, you’ll lower dietary cholesterol.” diets that were also rich in saturated fat (not only from eggs but also full-fat dairy, butter, meat and cheese) and relatively low BUT WAIT, THERE’S MORE in fruits and vegetables,” says David Katz, M.D., director of Yale Katz and other researchers have studied the effect of egg intake
on blood pressure, platelet stickiness and other indicators remember, says de Jesus, it’s polyunsaturated fat—the good kind. associated with heart disease. “Over and over again, there’s just If you throw away the yolk, you’re also throwing away a good no there there,” says Katz, who points to yet another argument in source of vitamins A, D, E and K. “I think it’s a disservice to vilify the egg’s favor: paleoanthropology. eggs,” says de Jesus. More important than whether you include Anthropologists agree, says Katz, that our ancestors—who them in your diet or not, she says, is how you prepare them. show very few indications of heart disease—ate eggs. And while “People tend to fry eggs or serve them with bacon or in cheesy they also ate plenty of meat, as the popular paleo diet reminds omelets that bring in extra fat.” us, it was very different from the meat we consume today. Wild Whether eating eggs converts net benefit to you is a matter of game was lower in total fat and much lower in what the eggs are replacing, according to Katz. saturated fat than today’s domesticated meat. “There is a critical blind spot in nutritional “That part of the puzzle suggests that we are epidemiology,” he says. “We often fail to consider well adapted to dietary cholesterol and not so that if people are going to eat less of X, they’re FUNTIP FACT well adapted to a high intake of saturated fat, going to eat more of Y. We gave people the you’re’s ahat baker, keep ato AIfchef is said another argument that the two of those should be advice to stop eating eggs, and I don’t think we supply of egg whites frozen. have a pleat for each of unbundled,” says Katz. considered carefully enough what they would When thawed, they whip the many ways youand can replace them with. I think we now know the better for meringues cook an egg. custards. THE NITTY GRITTY answer because America runs on Dunkin’. So the evidence is mounting that despite relatively Essentially we started eating more bagels and high cholesterol levels, eggs aren’t unhealthy. donuts. The net effect of that was harm, not But are they healthy? That depends on how you benefit. It’s a mistake to eat more eggs in place of consume them, say Katz and de Jesus. vegetables, fruit, lentils, beans, nuts and whole Egg white has the highest-quality protein of any food source. grains, but turning to eggs for breakfast in the place of empty “It’s used routinely as the reference standard for optimal protein starchy sugary nonsense [is advisable] because you’re not just because it has the perfect distribution of essential amino acids benefiting from what you’re adding but also what you’re taking and other vitamins and minerals like biotin,” says Katz. away. The same would be true of eating more eggs but not eating As far as the yolk, it contains most of the total fat. But as much deli meat or as much fatty meat. You’re trading up there.”
TIP: If an egg sinks when you place it in a bowl of water, it’s fresh. If it floats, it has gas inside and has aged, but this doesn’t mean it’s bad or rotten or that the nutritional value has declined. The only way to tell that is to crack it open and do the smell test: Your nose knows.
Spring 2015 / Live Naturally
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Eggs Exonerated
S
o, we’ve settled the should-we-or-shouldn’t-we debate: We’re cleared to eat eggs again (at least until the next report reverses this dictum). If only that were the end of the discussion, but it’s really just the beginning. Where once you had only to choose between large or extra large, now the dizzying array of options include white or brown, conventional or organic, cage-free or free-range, organic or enriched-colony. And unlike the nutrition issue, in these choices we don’t have scientific evidence to steer us definitively one way or another. Ultimately, they are a matter of your budget, your ethics and/or the point at which the two intersect.
BUT FIRST: A SHORT HISTORY LESSON According to a report by the United Egg Producers, “as late as the 1940s, small backyard flocks of chickens made up the majority of the egg-producing industry.” Though raised organically and freerange (insofar as we’ve come to know those terms) they were also “continuously subjected to disease, freezing or heat stress, predators, poisoning, and infighting,” and they stopped producing eggs during the winter molting season. Still the high ratio of egg producers to consumers meant the backyard flocks could keep up with demand, even when accounting for disease and seasonal loss. As the American population migrated from rural to urban areas, the ratio of egg-producing farms to consumers dropped and forced the producers to adjust their practices to meet demand as efficiently as possible. Thus, the system now referred to as “caged” or “conventional” emerged. Most notably for the producers, “it eliminated most diseases of the 1940s, provided the hens with protection against the weather (environmentally controlled housing) and predators, while also improving food safety [sanitation],” by removing the birds from exposure to their own feces and the parasites that come with it. It also allowed farmers to house many more birds in a fraction of the space, to feed them less food and to manipulate their natural molting habits and laying frequencies, all while keeping prices around 5 to 10 cents per egg.
FAST-FORWARD A FEW DECADES Farmers and animal-welfare advocates, alike, are now questioning whether the industrial techniques that enable such large-scale production are humane and environmentally friendly. Also at issue is the effect it has on the quality, flavor and nutrition of the eggs. And so the pendulum has begun to swing back: Small and large producers—driven, as always, by increased consumer scrutiny— are looking for ways to balance animal- welfare while keeping up with demand. “The industry is trying to decide, from an animal welfare standpoint, what type of housing system is appropriate for the hens,” says Andy Wilcox, whose family has been in the egg business for 100 years and currently produces 77,000 dozen eggs a day at four facilities in Washington state. “Originally we were all cage-free; we went conventional in the ’60s [to combat the disease issues],” he says. In a conventional system, as many as eight birds share a 360-square-inch cage in which they’re unable to sit down, spread their wings or turn around. 26 Spring 2015 / Live Naturally
In 2004, Wilcox traveled to Europe to research a new aviary housing system that allows hens to engage in many of their natural behaviors—such as dust-bathing and perching—in an indoor, free-range environment, while also allowing for daily manure removal. “Not only is it humane, it’s extremely sanitary,” says Wilcox. “When we saw those things come together…those concerns we formerly had with cage-free systems were no longer there.” The aviary system allows the birds to be outside for eight hours every day. In 2006, Wilcox Farms started the conversion process from conventional to free-range with help from Humane Farm Animal Care (HFAC), an independent animal-welfare organization that issues the Certified Humane stamp. Among its board members is animal-rights pioneer Temple Grandin. “We feel the Humane Farm Animal Care certification is the most reliable,” says Wilcox. “We know they’re good because the audits are challenging and rigorous.” Some farms even go beyond the free-range or cage-free designations to receive a “Pasture Raised” seal, which requires 108 square feet of open-grazing pasture per laying hen. Unlike hens classified as cage-free and even free-range—who might spend almost all their time inside barns with limited or no access to the outdoors—certified pasture-raised hens spend daylight hours outside. At night when the hens return to their cage-free barns to roost, the farmers move the fencing so that the hens always have fresh pasture for grazing. “There are three reasons pasture-raised eggs are different,” says Matt O’Hayer, founder of Vital Farms, a network of 56 small pasture-raising farms in five states. “The first is animal welfare. You give birds pasture, they’re able to do things like run around, dust-bathe and be the omnivores they are. They eat more than just grass. They love running. They love playing. They chase each other,” he says. The second difference: The chickens and the eggs are healthier. “When they consume pasture, the hens are getting huge amounts of omega-3 and vitamin A naturally.” And that, he says, is what drives the third differentiator of pasture-raised eggs, which is taste. “Customers who are paying up to $6 or more per dozen for pasture-raised eggs know the difference,” says O’Hayer.
AND THERE’S THE RUB Today’s enriched-colony techniques are modern adaptations of the more traditional pre-1940s system, but they come at prices not everyone nor economies of scale can afford. Farmers like Wilcox and O’Hayer understand that and applaud grocers who are expanding their egg cases to give consumers plenty of options. And, we can hope, as demand grows, prices will drop to make humanely raised food more accessible to everyone. For now, Wilcox says: “There are a lot of things you can call greenwashing, but this is a legitimate change in how animals are cared for. It’s not just a marketing gimmick. It’s a total change in how we treat our livestock.” Katz adds that conscious consumerism is, ultimately, better for everybody. “In general, when we make better dietary choices, they end up being better for us, the animals and the planet,” he says. “We all win when we eat the right thing.”
The Claims Department With the exception of “organic,” none of the claims below are regulated by the USDA. For that reason, Vital Farms Marketing Director Dan Brooks says: “In isolation, the terms don’t mean anything. However, when they’re used in conjunction with a certifying organization such as HFAC or Animal Welfare Approved, they have a lot of significance.” Make sure an auditing body has backed up the following claims on your egg carton.
EGGS
RG
O
DEFINITION: Hens are not confined to small, wire pens known as battery cages. They’re allowed to roam freely on the floor of a barn or chicken house, and they have designated areas for roosting and dust-bathing.
THE LABEL: ORGANIC ANI
C
GE-FR A
EE
C
THE LABEL: CAGE-FREE
EGGS
THE SMALL PRINT: Cage-free hens might or might not have access to the outdoors at the discretion of the farmer. Many cage-free hens never leave the barn. They eat feed usually made of corn and/or soy. To be classified as cage-free by HFAC, hens must have “sufficient freedom of movement to stand normally, turn around, and stretch their wings.”
THE SMALL PRINT: “Organic” does not indicate the safety, quality or nutritional value of the egg.
THE LABEL: OMEGA-3 3
O
G ME A-
DEFINITION: Hens are not confined to cages and have access to the outdoors.
THE LABEL: ENRICHED-COLONY HE
D- C
O LONY
THE SMALL PRINT: “Access” and “outdoors” are vague. A small door through which only a single hen can pass at a time qualifies as “access,” and “outdoors” is any area with no roof. The hens eat feed usually made of corn and/or soy. To be classified as free-range by HFAC, “the minimum outdoor space requirement is 2 square feet per bird.”
EGGS
EGGS
U
RE-RA
EGGS
D ISE
PAST
THE LABEL: PASTURE-RAISED DEFINITION: Hens spend much of their time outside where they can forage for grass, plants and insects during the day. THE SMALL PRINT: This term doesn’t specify the quality of grazing space or the frequency with which the grazing area is rotated for regeneration. To be classified as pasture-raised by HFAC, “the minimum outdoor space requirement is 2.5 acres per 1000 birds.” That translates to 108 square feet per hen.
DEFINITION: Eggs produced by hens that have a diet rich in omega-3 fatty acids. THE SMALL PRINT: Conventionally raised hens can receive omega-3-enriched feed. The USDA does not certify this claim, but farms can be audited and reprimanded for making false claims.
EGGS
R EN IC
-RAN GE
FR
THE LABEL: FREE-RANGE EE
DEFINITION: The only classification monitored by the USDA. Refers to eggs from hens that are raised in a freerange setting and receive feed that meets the National Organic Program guidelines and includes fresh plants daily—whether foraged or supplied.
DEFINITION: Refers to any cage system that provides more space than conventional battery cages, as well as designated areas for hens to perform some of their natural behaviors, such as perching, nesting and scratching. THE SMALL PRINT: Enriched-colony systems might or might not provide access to the outdoors or areas for dust-bathing, a native behavior for laying hens.
TIP: Always keep eggs in their carton, large end up to keep them fresh and the yoke centered; don’t transfer them to your refrigerator egg caddy.
FACT In 2008, California’s Proposition 2, aka the Prevention of Farm Animal Cruelty Act, passed with the largest margin of any ballot initiative in the state’s history. Sixty-three percent of the voters (8 million) supported the “humanity-over-efficiency” initiative that requires all egg-laying hens raised in the state to be able to stand up, lie down, turn around and fully extend their wings inside their cages. An addendum to the law requires that all shell eggs sold in the state beginning in 2015 be produced in compliance with Prop. 2, including those from hens that are raised outside the state. For more about this ground-breaking legislation, visit cagefreeca.com. Spring 2015 / Live Naturally
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move
Strength for Life EVERY AGE IS THE RIGHT AGE FOR STRENGTH TRAINING. HERE’S WHY. BY COURTNEY COLLADO
RALPH WALDO EMERSON once penned: “To be great is to be misunderstood.” These are apt words when applied to the concept of strength training, which often evokes images of hypermuscular jock-types grunting as they hurl barbells and dumbbells around in a musty gym. In reality, strength training—or resistance training— is any movement in which your muscles contract to resist a force or move a load. The “load” can take many forms: the usual dumbbells, barbells and kettlebells, of course, but also your own body weight or even a bag of groceries. Strength training is crucial for physical health and balance, and it’s easily accessible to every age, body type and fitness level. WHY YOU NEED TO INCORPORATE STRENGTH TRAINING As infants, we innately embrace strength training: Picture a baby on his tummy pushing up to see what’s in front of him. Kids, too, default almost naturally to jumping, climbing and running, 28 Spring 2015 / Live Naturally
activities that build muscle and bone tissue as children move and grow. As we age, we get increasingly sedentary, so adults need to be more deliberate about developing strength. Muscle mass decreases with age—a phenomenon known as sarcopenia— as do metabolic demands, which can lead to packing on extra pounds. Strength training can help reverse these trends, improving general health, bone density, muscular strength, mental and emotional well-being, and longevity. Plus, strength training is life training. Strong muscles expand your recreational options and enable you to complete common tasks— carrying groceries, shoveling snow, climbing stairs, keeping up with kids and grandkids—with more energy and less pain. For elderly adults, exercise that enhances strength and balance can promote more resilient bones and prevent falls. “Strength training aids your body in living better for a longer period of time,” says Amber Long, a certified personal trainer and fitness center director in Kansas City, Kansas.
SARCOPENIA:
the age-related loss of skeletal muscle mass; an almost universal condition that starts around age 25 and results in a decline of 3–5 percent of skeletal muscle mass per decade. Rates are higher if you’re sedentary.
STRENGTH TRAINING FOR THE AGES
YOU’RE DOING IT RIGHT WHEN YOU…
The most effective strength training provides the relative strength you need, according to Katherine and Kimberly Corp, owners of Pilates on Fifth in New York City. In other words, train for the demands and desires of your daily activities, whatever your age.
KIDS AND EARLY TEENS: GET MOVING
This is your primary window to develop bone density. Luckily, kids are naturally rambunctious and prone to weight-bearing activities that encourage muscle development, so there’s no need to structure a formal training scenario.
WHAT TO DO: • Cultivate a love for physical activity with no pressure to “win.” • Train your body with no additional load; think in terms not
LATE TEENS AND 20s: BEEF UP
Sarcopenia can start as early as 25, even for highly trained athletes, so imagine what happens to those of us who sit for hours a day. Vary your routine to prevent plateaus and keep your brain buzzing. And remember: You won’t be young forever. Mix highimpact workouts that pound your joints with lower-impact activities you can weave into your lifestyle.
WHAT TO DO: • Squats, lunges, pushups, planks, and rows or pull-ups a few times a week. •Devote equal time to your upper and lower body. • Develop a small home gym: an exercise mat,
30s AND EARLY 40s: DEM BONES!
By our late 30s, bone resorption outpaces bone formation. Your focus should be to maintain the muscular strength and bone density you acquired in your 20s. High-intensity workouts are great, but pay close attention to form, and don’t push through joint pain.
WHAT TO DO: • Incorporate regular strength training, and explore complementary workouts to encourage balance and mobility. For example, if you
LATE 40s AND 50s: METABOLIC ADJUSTMENTS
Combat sarcopenia with low-impact strength training. This is also a great time to explore interval training: exercising at a high intensity for a set period of time, and recovering at low intensity for half as much time. Studies show that interval training increases “afterburn” (calories burned in the 24 hours following the workout) and helps shed fat more efficiently.
WHAT TO DO: • Do functional strength training two or three times per week, followed by stretching. • For a great beginner interval-training program, visit greatist .com and search for
60+: BALANCE AND SELF-CARE
Postmenopausal women are prone to diminished bone density, while men experience declining testosterone that can lead to stubborn fat deposits; body-weight training counteracts both effects. Sprinkle activity throughout your day: Park your car a block from your destination, take the stairs instead of the elevator, or organize walks with friends.
WHAT TO DO: • Stick to body-weight or light-resistance strength workouts and low-impact aerobics such as biking. • Invest in private instruction; at this age, the number of motor neurons declines,
of “workouts” but of activities: swimming, team sports, hiking, yoga, climbing, biking, active games like tag or Red Rover.
resistance bands, an exercise ball, a jump rope and a pull-up bar. • Join a gym or try programs such as ultimatepilates.com, athleanx.com or dailyburn.com.
love running, add yoga, Pilates, or Gyrotonic (gyrotonic.com) sessions to release tight muscles, improve posture and boost upper-body strength.
“interval training.” • Group exercise, such as yoga, barre, Pilates and circuit training is great for motivation and socialization.
which makes executing new movements more difficult. A pro can help prevent injury or frustration.
• Work all major muscle groups, both upper and lower body. Balance is essential: If you strengthen your chest, be sure to work your back too; otherwise you’re setting yourself up for injury. • Don’t overdo it. Start easy and build up gradually. Jumping into the high-level yoga class or loading your barbell on your first go-round leads to injury and discouragement. For weight lifting, start with a weight you can lift 10–12 times (reps) before you need to rest, says David Brown, senior behavioral scientist with the Centers for Disease Control Division of Nutrition, Physical Activity and Obesity. Perform two more sets of 10–12 reps, with a brief rest between sets. As you get stronger, increase the resistance by about 10 percent. And don’t lift every day—waiting a day or two between sessions rebuilds and strengthens muscles. • Choose workouts that suit your life. Consider your interests, your available time and your abilities. Also think about what you need to be strong for. Select exercises that mimic your recreational activities and everyday tasks. • Keep it fresh. Muscles respond to new challenges. Strive to move your body in all planes, at various speeds and in new ways often.
Spring 2015 / Live Naturally
29
boost
Inflammation Fighters
KEEP YOUR JOINTS MOBILE AND CHASE PAIN AWAY WITH THESE NATURAL REMEDIES AND SUPPLEMENTS.
NORMALLY, INFLAMMATION (from the Latin inflammo or ignite) is a good thing. That’s because it’s part of your body’s immune response, in which white blood cells and immune proteins mobilize to remove damaged cells, bacteria and viruses and help you heal when you’re injured. But symptoms of inflammation—redness, joint swelling, pain and stiffness—can be uncomfortable and become chronic in conditions like arthritis. For relief, people often opt for nonsteroidal anti-inflammatory drugs (NSAIDS) like aspirin, ibuprofen and celecoxib (Celebrex), which unfortunately can spawn their own set of problems, including ulcers, high blood pressure, and even heart attacks and strokes, according to a 2014 study in the British medical journal The Lancet. 30 Spring 2015 / Live Naturally
One promising alternative: natural cures. Nature-based supplements can be a safe, effective way to ease joint pain and inflammation, often at a lower cost than prescription or over-the-counter medicines. “Natural remedies reduce inflammation by improving circulation and moving compounds that are stagnant and cause swelling,” says Brigitte Mars, herbalist and coauthor of The Home Reference to Holistic Health and Healing (Fair Winds, 2014). “Anti-inflammatory cures also help to soothe any irritated areas with calming mucilage.” Try these remedies and compare them to your go-to painkillers. Any questions? Talk to an integrative physician or osteopathic doctor who is open to natural cures.
SHUTTERSTOCK
BY CHRYSTLE FIEDLER
GINGER Why it works: Powerful phenolic
compounds and antioxidants such as shogaols, zingerone and gingerols reduce pain and inflammation. And there’s more. “Ginger helps prevent blood cells from sticking together,” says Mars. “It also inhibits inflammatory prostaglandin production.” A review published in the Journal of Medicinal Food showed that ginger works in a similar manner as NSAIDs by suppressing the cox-1 and cox-2 enzymes that cause inflammation. How to use it: Make a comforting ginger compress: Dip a clean washcloth into a cup of hot (but not scalding) ginger tea, and apply to the aching joint in question. Cover with a dry cloth to hold the heat in until it’s cool. Replace as needed. You can also buy topical creams to ease pain and inflammation and reduce stiffness. TURMERIC Why it works: Turmeric contains
curcuminoids—the most famous of which is curcumin—which decrease inflammation naturally. A 2006 study in the medical journal Arthritis and Rheumatology showed that turmeric may relieve symptoms of rheumatoid arthritis. How to use it: Take it as a supplement, or look for this ingredient in topical creams. GREEN TEA Why it works: Green tea
contains polyphenols, a type of antioxidant that cools arthritis-related inflammation. Research at the University of Michigan Health System in 2007 showed that this compound may inhibit the production of molecules that destroy cartilage and bone. How to use it: Drink four cups of green tea a day or take an EGCG (active ingredient in green tea) supplement: 2,000 mg. twice a day.
How to use it: Make your own topical treatment
by steeping a tablespoon of cayenne in 1 pint of hot (but not scalding) apple cider vinegar, says Mars. Dip a clean washcloth into the mixture, and apply as needed. Cover with a dry cloth to hold the heat in longer. Replace when it has cooled. You can also buy a cayenne pepper cream. Cayenne can also be taken in supplement form. Choose capsules of at least 500 mg., and follow label instructions. STINGING NETTLES Why it works: The stinging part of
the nettle draws blood to the joint, relieving pain and inflammation. “Nettle sting also contains formic acid, which stimulates a natural antihistamine reaction,” says Mars. How to use it: Touching the afflicted area with stinging nettles can hurt at the time but relieves pain in the long run. Or drink it as a tea or use it in a cream topically on painful areas. Note: It has not been established that nettle root or leaf are safe for pregnant or nursing mothers. When in doubt, talk to your doctor before taking this or any supplement. TART CHERRIES Why it works: Research at the
Oregon Health & Science University showed that tart cherries have the highest anti-inflammatory content of any food and can help manage osteoarthritis pain. “Tart cherries help to clear inflammatory compounds such as uric acid from the joints,” says Mars. “Cherries also contain healthy antioxidants called anthocyanins, which give them their red color and reduce inflammation.” How to use it: Take a supplement (500 mg. four times a day), or drink 10.5 ounces of tart cherry juice daily for three weeks. ESSENTIAL FATTY ACIDS
CAYENNE PEPPER
SSHUTTERSTOCK (7)
Why it works: A study published
in The Journal of Rheumatology in 1992 showed that capsaicin in cayenne relieves the tenderness and pain of osteoarthritis. A 2007 Harvard University study published in the medical journal Nature showed that capsaicin targets pain receptors without causing numbness.
Why it works: Essential fatty acids
reduce inflammation by lubricating the joints; they also slow cartilage degeneration of osteoarthritis. How to use it: Buy a fish oil high in DHA and EPA, and certified free of contaminants, such as mercury. Take 1,500–3,000 mg. per day—the lower end for maintenance and the higher end for more acute flares of pain or stiffness.
More Vitamins and Minerals for Joint Health • Your joints will benefit from taking 1,000 mg. of calcium and 400 mg. of magnesium with 400 I.U. of vitamin D daily to help your body absorb the calcium. • Glucosamine sulphate cools off inflammation, repairs traumatized tissue and cushions joints. Take 250–500 mg., three times daily. • Bromelain, an enzyme that comes from the stem and juice of pineapples, reduces inflammatory compounds called prostaglandins. Take 500 mg. each day.
A Soothing Soak Epsom salt is high in magnesium, which eases and relaxes stiff joints and muscles. Add a pound of Epsom salts to a warm bath to release toxins and relieve pain, suggests herbalist Brigitte Mars. “Make it even more therapeutic by adding 5 to 10 drops of essential oils such as wintergreen—which contains salicin, a pain-relieving compound made from willow bark—or anti-inflammatory citrus oils like lemon and orange.”
Best Foods for Joint Health The next time you go to the grocery store, stock up on these nutritional and anti-inflammatory nutrients: almonds, pecans, barley, brown rice, quinoa, oatmeal, black beans, artichokes, kale, okra, sweet potatoes and pecans. Raw string beans are a therapeutic food for arthritis because they help eliminate uric acid, which can contribute to joint pain. Celery seed as a condiment also ferrets out uric acid. A shot glass of aloe vera 10 minutes before each meal can also reduce inflammation. – BRIGITTE MARS Spring 2015 / Live Naturally
31
thrive
PEOPLE HAVE LOST THE ART OF PLAYING WHEN IT COMES TO FOOD.
DR. JAMES ROUSE On eternal optimism, living inside-out and why he thinks everyone should play with their food
We now know that optimism is not only contagious, it’s a scientifically valid way of being healthy.
what they were serving even though it was something I didn’t want to eat. I knew when I was doing it that I was acquiescing, living outside-in rather than inside-out. Every day holds an opportunity to own your truth. I do my best to be present and stand in my truth and not allow things, people and experiences to take me away from what I know to be true…its not always popular but it does bring me peace.
I’m all about clean eating, but there were times when I didn’t allow myself to live that truth because I cared more about what other people would think than about how I would feel. Like when I’d go to a party, I’d eat
If I could meet anyone and ask him one question, I’d ask American writer Joseph Campbell how we can bring the archetype of the hero into today. I watched Bill Moyers interview him when I was a little kid. He made
it look like every human being had a chance and a responsibility to be a hero. Being awesome is inconvenient. There’s no shortcut or diet. It’s a daily practice of choosing to courageously show up, love yourself and be of service to others—simple, not convenient. People have lost the art of playing when it comes to food. We put ourselves in silos: the no-carb silo, the paleo silo, whatever. Food has become so utilitarian, so sterile. When the act of eating becomes about ‘you can’t have that,’ and ‘you have to do it like this,’ all of a sudden you’re in a box, and you can’t play anymore.
Dr. James Rouse received his doctorate in naturopathic medicine from National College of Natural Medicine. He inspires others through public speaking, personal coaching, mentoring and his books, including his most recent: Think Eat Move Thrive: The Practice for an Awesome Life. He is the founder of and resident expert for Live Naturally. Get to know more about Dr. James at drjamesrouse.com.
32 Spring 2015 / Live Naturally
JULIA VANDENOEVER
I’ve always worn rose-colored glasses. When I was younger, people said, “When you grow up, you’ll realize it isn’t really that way.” I’m grateful to know that, actually, it is if you just see it as such.
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