Natural Living Winter 2015 by Alive Publishing Group

THE RISING COST OF FOOD WASTE AND HOW YOU CAN STOP IT.

Embrace Your Wellness

Going For

BREAKFAST OF CHAMPIONS Victory goes to those who eat first

LADLE OF LOVE 7 delicious and warming winter soups

TECH CRUNCH

Digital tools to help you stick to your workout

Compliments of

WINTER 2015

GOURD A guide to winter squash, the season’s heartiest vegetable

HOL I GIFT DAY IDEA S

A Fine Addition To Any Holiday Celebration 100% Juice From U.S. Grown Fresh Apples - A Family Tradition Since 1868

welcome letter

Morning Glory As a mother, I’m hyper aware of the messages—spoken and unspoken—that I send to my kids. Ever since they were very small, I’ve tried to impart on them the importance of a healthy diet. I’m happy to say that I do take my work home with me, so to speak, and I’d like to think that they’re picking up what I’m laying down. They understand the value of eating wholesome, natural foods. Like any parent—any human being, for that matter—I occasionally make exceptions. From time to time, I gulp down a sugary soda with dinner as an indulgence after a long day. Now and then I turn a blind eye when my kid’s lunch box comes home from school with the apple still inside. Could we all do better? Sure. Do I beat myself up over those things or harp on When it comes my kids? Of course not. Making to how and what strategic allowances is the my family eats, first rule of peaceful parenting. However, when it comes to how one thing is and what my family eats, one nonnegotiable: thing is nonnegotiable: breakfast. breakfast. They can beg for those sugary cereals all the want, but they know it will get them nowhere. Not only do I insist the whole family eats a fresh, rounded meal before heading off to school and work, I insist that we prepare and eat it together. For me, it’s as much about nutrition as it is about ritual. This is our time to connect as a family, and it’s our way of setting the pace, so we don’t start our day racing to catch up. Breakfast is my happy meal, which is why I love the feature on page 20—it proves that breakfast doesn’t have to be juvenile to be fun, and it doesn’t have to be complex to be complete. What’s more, breakfast is a great time to use up all the scraps and leftovers that might otherwise end up in the trash. If our family breakfast ritual can put a dent in the 133 billion pounds of food Americans send to the landfill (“Wasting Away,” page 25), you can bet we’ll get up a few minutes early.

AARON COLUSSI

Embrace Your Wellness

Winter 2015 | volume 02 issue 01 NaturalLivingMag.org

You know what food is virtually impossible to waste? Winter squash. It is, arguably, the most versatile vegetable in the produce section: It’s delicious in pastas, soups, sandwiches, casseroles, salads and even desserts, and it’s also amazing on its own, steamed or sautéed with a few seasonings. Check out the recipes on page 14. Finally, check out the gift guide we’ve compiled on page 10. You don’t have to run all over town during the crazy holiday season to buy presents for your friends and family. You might be surprised how many special items are hiding in plain sight on QFC’s shelves. Enjoy the issue.

Mora Mahoney Natural Foods Category Manager, QFC editor@naturallivingmag.org

PUBLISHER Deborah Juris

PROJECT MANAGER Susan Humphrey

EDITOR Deborah Williams

CONTRIBUTING WRITERS Berne Broudy Nancy Coulter-Parker Kellee Katagi Vicki Martinez

CREATIVE DIRECTOR Mark Lesh COPY EDITOR Kellee Katagi

PUBLISHED BY

www.hungryeyemedia.com 800.852.0857

CONTRIBUTING ARTISTS Keri Bascetta Aaron Colussi Julia Vandenoever

NaturalLivingMag.org

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volume 02, issue 01: winter 2015

contents

departments CLOCKWISECLOCKWISE FROM TOP LEFT: DAN PAGE,MARK SHUTTERSTOCK, AARON COLUSSI CHRISTOPHER D. THOMPSON, COURTESY JOHNSON & WALES, SHUTTERSTOCK (CENTER) FROMSHUTTERSTOCK, TOP LEFT: KERI BASCETTA, LESH, AARON COLUSSI, MARK(3), LESH, AARON COLUSSI, JULIA VANDENOEVER

begin 05 “Take your kids to the store with you. Tell them, ‘Buy anything you want that’s not processed, and we’ll figure out how to make it together.’ Expose them to real food.” PLUS: Most of us rarely look past the end of our shopping list. But spend a few minutes exploring the aisles of your grocery store, and you’ll find holiday gift-worthy goodies you’ve never noticed before. Also, body care products as good for the earth as they are for your skin.

eat 13 BEYOND BUTTERNUT Get acquainted with the lesser-known, equally delicious winter squash varieties, and expand your culinary comfort zone.

14 WINTER SQUASH

ARTISAN HONEY

We issued the budding chefs at Johnson & Wales College of Culinary Arts in Denver the challenge to create unique and inventive winter squash recipes we haven’t seen anywhere else. Boy, did they deliver.

05 32

think

Wellness is a Choice...Take Charge of your Health!

think The average American household throws away 20 pounds of food each month. Here’s what you can do about food waste. BY VICKI MARTINEZ

move 28 T ECHNICALLY FIT

Wasting Away

Dillon 300 Dillon Ridge Rd

Everything else has gone viral, why shouldn’t your personal trainer? Make good on your fitness resolutions with digital workout tools that save you time and money. BY KELLEE KATAGI

ARE WE SQUANDERING OUR FARM-TO-TABLE EFFORTS WITH OUR PLATE-TO-LANDFILL TENDENCIES? BY VICKI MARTINEZ

feature 20

2810 Quebec St 3100 South Sheridan

Grand Junction 630 24 Rd CO OKED M Durango ILK TECtr MPEH Greeley 6 Town Plaza Shopping EGGS 6922 10th St El Jebel -FATIUM 250 East Valley Rd LOLOW W-SOD Greenwood Village ED AOCRH SHREDD N I Y E P K S R Englewood U ESE 6000 South Holly TCHE EN South Yosemite 3475 S University Blvd CHICK 4910 5050 S Federal Blvd AGE SAUSGunnison Evergreen 880 North Main 1173 Bergen Pkwy Highlands Ranch Ft. Collins 9551 S University Blvd 1015 South Taft Hill Rd 8673 South Quebec 4503 John F Kennedy Pkwy

11 33

COVER PHOTOGRAPHY BY AARON COLUSSI

THE TABLE IS SET, THE FEAST IS PILED HIGH—candied yams, mashed potatoes, Grandma’s famous stuffing—the family gathers around, the hostess takes the turkey … and throws it in the trash. Wouldn’t happen, right? Maybe not. Yet an in-depth analysis by the National Resources Defense Council (NRDC) estimates the average American household throws away the equivalent—close to 20 pounds of food—each month. What’s worse: Much of our “waste” is not waste at all. Whether it’s the soft peaches we forgot about for a few days in the back of the crisper drawer, the leftovers we don’t feel like eating for yet another night or the eggs that are a few days beyond their posted sell-by date, a lot of what we pitch is actually safe, wholesome food that could feed the 50 million food-insecure people in this country. And we— American households—are only part of a much bigger picture. The USDA Economic Research Service estimates that of the 430 billion pounds of our available food supply, the United States wastes more than 133 billion pounds every year. Household waste accounts for 21 percent of that, but plenty happens at earlier stages along the food-supply chain. Culling—the practice of rejecting cosmetically unappealing produce—pests, extreme weather and labor shortages are some of the earliest culprits in the fields and on the farm.

T HE BREAKFAST GAME 995 South Hover St

Louisville breakfast is a big gamble. Throw down Skipping 1375 South Boulder Rd some creativity and a little bit of effort, and you’ll Loveland 253 East 29th St. come away a winner. Parker BY DEBORAH WILLIAMS 12959 South Parker Rd Steamboat Springs 1825 Central Park Plaza Wheatridge 3400 Youngfield

MARK LESH

Brighton 100 North 50th Ave Commerce City 15051 East 104th Ave

Soup, whether homemade or storebought, is delicious, filling, warming—and a weight-loss weapon.

25 WASTING AWAY

1 3 DAIRY Over 3,000 Natural Vitamin and Body PRO TEIN Care Products 11 PROTEIN now available in these convenient locations: DATIRY & Nutrition Specialists on staff 3 FRPRUOI TSEIEIN Arvada S Glendale Denver 3 VEGG 4600 Leetsdale Dr 8031 Wadsworth Blvd 1155 East 9th Ave Longmont 15200 West 64th Ave Avon 0072 Beaver Creek Pl Boulder 3600 Table Mesa Dr 1650 30th St

17 BUY IT. MAKE IT.

thrive

Some food gets damaged or spoiled during processing or shipping, especially if it travels long distances. Producers, stores and restaurants often overestimate demand, which leads to overplanting and overbuying, and consumers overestimate their capacity to prepare and eat what they put in their grocery carts. According to the NRDC, reducing waste by just 15 percent would be enough to feed 25 million Americans annually. Here we explore what causes this extreme waste and what we can do about it—during the holidays and year-round.

32 DR. JAMES SAYS...”When I’m in a

place of past regret or future fear, that’s where my biggest challenges come. So I love to put a stake in the ground in the moment. Happiness really just the pracAN OUNCE OF PREVENTION IS WORTH TONS OFisCURE In 2013 the EPA joined with the to launch the U.S. Food tice ofUSDA being present.” Waste Challenge (usda.gov/oce/foodwaste), a program calling manufacturers and retailers to reduce, recover and recycle food waste. Producers and companies throughout the nation are finding creative ways to do just that.

boost

ON THE FARM: The ancient practice of gleaning—picking or scavenging unharvested crops—is making a comeback. Many volunteer organizations coordinate gleaning efforts to collect the leftover or discarded produce following a commercial harvest and to donate it to local food banks and soup kitchens.

31 SUPPLEMENTAL HEALTH CARE Hippocrates said, “All disease begins in the OptimumWellness.com gut.” A balanced digestive25tract is a key to short- and long-term health and wellness.

NaturalLivingMag.org

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[ C “ r c c

[ H M y R I t n e 5 g

I b a

ULTIMATELY, GOOD EATING HABITS START AROUND THE FAMILY TABLE—IT’S HARD FOR KIDS TO MAKE GOOD CHOICES AT SCHOOL IF THEY’RE ALLOWED TO MAKE POOR CHOICES AT HOME.

W s c w c p t t i t b

Mission Possible? CHEF ANN COOPER HAS BEEN REINVENTING SCHOOL LUNCHES FOR MORE THAN A DECADE. HERE SHE SHARES HOW TO BRING THOSE HEALTHY EATING HABITS INTO THE HOME. NANCY COULTER-PARKER

AARON COLUSSI

ANN COOPER IS ON A LONG-TERM MISSION: to bring healthier foods to children at school, “one lunch at a time.” Cooper began cooking on cruise ships and for hotels, but in 1999 she took over the kitchen of a private school in New York City, where her mission was born. She later became head of nutrition for Berkeley, California, schools and now serves as director of food services for Colorado’s Boulder Valley School District. Through the Chef Ann Foundation (chefannfoundation.org) and her books—she’s written four, including Lunch Lessons: Changing the Way We Feed Our Children (Harper Collins, 2009)—her work has inspired a national school lunch food movement. What is the secret formula for healthier lunches? It’s really simple. It’s just real food and healthy protein that isn’t processed and is hormone- and antibiotic-free.

How do you implement change in the schools? We start by getting rid of processed food one item at a time. Schools are drug-free zones, alcohol-free zones, but we haven’t stood up to say they will be junk-free zones. Why is this an area where kids should have free reign? How can parents reinforce good eating habits at home? Only one out of every four meals is eaten at home, and one out of every five at a table. You have to sit down and eat with your kids. Ultimately, good eating habits start around the family table—it’s hard for kids to make good choices at school if they’re allowed to make poor choices at home. Start with fruits, vegetables, whole grains and with animal protein as a garnish, not the center of the plate. But isn’t that really expensive? The idea that you have to eat McDonald’s to afford to eat is wrong; what you have to do is cook at home.

If we’re going to change children’s relationships with food, make them part of the process. Let your kids cook—don’t have them sit in front of the TV while you cook. Cook, shop and eat with them. Any tips for involving kids in grocery shopping? Take your kids to the store with you. Tell them, ‘Buy anything you want that’s not processed, and we’ll figure out how to make it together.’ Expose them to real food. What is the Chef Ann Foundation? Both in New York and Berkeley, people would ask, ‘How can you help us? We need recipes, we need this and that.’ It came to me that we needed to build something. I envisioned a lunch box with all of this information. This was before everything was digital. Now, we have a website (chefannfoundation.org). It’s really about sharing information about school food in all of its machinations—salad bars, gardens, parent advocacy. NaturalLivingMag.org

begin

COMPARE

Nurture Your Skin WINTERPROOF YOUR OUTERMOST LAYER WITH INGREDIENTS THAT ARE SAFE FOR YOUR BODY AND THE ENVIRONMENT. BY DEBORAH WILLIAMS YOUR BATHROOM CABINET can be as green as your kitchen pantry with these eco-friendly body care products that lock out the season’s harsh elements using natural ingredients. FACE

LIPS

KISS MY FACE FACE FACTOR SUNSCREEN SPF 30

BURT’S BEES BEESWAX LIP BALM

Green tea and licorice have antioxidants to fight damaging free radicals. Aloe and cucumber extracts keep your skin cool and hydrated, and safflower seed extract helps to moisturize.

You know Burt’s Bees. But did you know that the original lip balm recipe was derived from a 19th-century farmer’s journal? Made from naturally harvested beeswax, which seals in moisture, coconut and sunflower seed oils that condition lips, plus a touch of peppermint oil, the classic balm comes in tubes or the original round tins. BURTSBEES.COM

KISSMYFACE.COM

HANDS GÜD ORANGE PETALOOZA NATURAL HAND CREAM

BODY

Made by Burt’s Bees, Güd products contain no parabens, phthalates or petrolatum and are never tested on animals. The hand cream’s main moisturizing agent is sunflower seed oil, and the sweet fragrance is derived mainly from flower and plantroot extracts. Curious about the 20 listed ingredients? Check out the ingredient glossary on the company’s website for a full rundown. GUDHAPPENS.COM

MINERAL FUSION EARTHSTONE BODY LOTION Ingredients include malachite, an anti-inflammatory antioxidant, and smithsonite, a natural form of zinc carbonate that reduces hyperpigmentation. All of Mineral Fusion’s products are free of gluten, parabens, phthalates, and synthetic fragrances. MINERALFUSION.COM

FEET SHIKAI BORAGE THERAPY FOOT CREAM

BODY

You’ve heard of craft beer and craft foods. ShiKai is craft body care, made in small batches in California. Among its many benefits—including anti-inflammatory properties— borage seed oil is valued for its moisturizing abilities, thanks to the gamma-linolenic acid, which is an omega-6. SHIKAI.COM

All Giovanni products are free of parabens, sodium lauryl/laureth sulfate and animal by-products. The body lotion gets its fresh aroma from pomegranate and grapefruit essential oils. GIOVANNICOSMETICS.COM

CHARITABLE DONATIONS

GLUTEN

GF FREE

6 Winter 2015 / Natural Living

SUSTAINABLE PRODUCTION

CRUELTY FREE

RESPONSIBLE PACKAGING

OG ORGANIC

ILLUSTRATION: SHUTTERSTOCK

GIOVANNI HYDRATE GRAPEFRUIT SKY BODY LOTION

QFC FOCUS

Building Strength By Sharing Courage QFC SUPPORTS AND PROMOTES BREAST HEALTH AND BRAVE WOMEN

Bringing Help and Hope To The Table NO ONE SHOULD GO HUNGRY DURING THE HOLIDAYS. MAKE SURE EVERYONE IN WESTERN WASHINGTON HAS SOMETHING TO BE THANKFUL FOR THIS SEASON. MORE THAN HALF A MILLION PEOPLE in the Western Washington region go hungry every year. For more than a decade, QFC and you—our customers—have worked hard to reduce that number. Our Bringing Hope to the Table campaign puts more than 4 million meals on the tables of hungry families in the Northwest. Throughout November and December every year, Food Lifeline, Oregon Food Bank and QFC team up to give the community more opportunities to stock food bank shelves. Here’s how you can help: • Purchase a $10 pre-made bag filled with nutritious, protein-packed, food-bank approved products at any QFC location. Bag contents include peanut butter, steel-cut oats and more. • Make a $1 or $5 cash donation when you check out. • Drop your change in the coin boxes located at the register. • Look for special tags throughout the store marking food-bank recommended items. Purchase one or more and drop them in designated bins at the front of every store.

• Purchase participating Kendall Jackson wines. For every bottle sold, Kendall Jackson will donate 50 cents to Bringing Hope to the Table. • Purchase any Full Sail product. The Hood River brewery will donate $1 for every case purchased. Join us in reaching our goal of delivering 300,000 meals to hungry area families this year. For more details, visit qfc.com/community. Thanks for all you do to help the fight against hunger during the holiday season and beyond.

JUST CHILL

SHUTTERSTOCK

KROGER AND QFC STEP UP TO FIGHT CLIMATE CHANGE THERE ARE COUNTLESS culprits to blame for a waning ozone layer, and everyone on earth has to do his or her part to reduce harmful emissions. Recognized by Harvard’s John F. Kennedy School of Government as a Bright Idea—a creative and promising government program—the GreenChill initiative

is a partnership between the EPA and food retailers to track and reduce refrigerant emissions, a major source of carbon and greenhouse gas. At a White House event in September, QFC’s parent company Kroger announced that it would join the voluntary program and commit to reducing

its refrigerant emissions. The group shares best practices and sets targets for emissions reductions. So far this year to date, QFC has reported reduced emissions of 5,830 pounds over last year. To learn more about what QFC and Kroger are doing to reduce waste, turn to page 25.

IT WAS TWO WEEKS BEFORE Christmas, when Colleen, a deli associate at the Bellevue QFC, discovered a lump in her right breast. With no family history of the disease, Colleen knew very little about the disease and her treatment options. This isn’t uncommon. In fact, 85 percent of breast cancer cases occur in women who have no family history. Two lumpectomies, eight rounds of chemotherapy and six weeks of radiation later, Colleen bravely joined the more than 2.9 million breast cancer survivors in the U.S. “I learned that I have more inner strength than I thought,” she says. “I have more confidence in myself now.” Colleen encourages other women dealing with breast cancer not to let the cancer define them. “Discover what makes you, you! Losing a breast doesn’t define you.” Stories like Colleen’s help others who are battling cancer find the courage to continue their fight. That’s why QFC and the Kroger Company are donating $3 million to breast cancer research, detection, treatment and prevention programs in our communities this year. To learn more or read more stories from our brave associates, visit sharingcourage.com. NaturalLivingMag.org

begin

Better than Bubbly

The Perfect Pair YOUR GUESTS DESERVE BETTER THAN SALTINES AND CHEDDAR. TURN UP THE SOPHISTICATION AT YOUR NEXT PARTY WITH THESE ARTISAN PAIRINGS.

NOSHA “THE BIG CHEESE” HOPKINS is one of the all-knowing fromagers with the Murray’s Cheese Shops, and, boy, does she know—and love—her cheese. “You’re gonna be in heaven,” she sings as she slices and doles out samples to passing shoppers. But, Hopkins warns: Even the rarest, most delectable cheese is only as good as the vehicle on which it’s delivered. We challenged her to pair a few of our favorite healthy crackers with their perfect cheese mates. Here, she expertly marries flavors and textures, and she shares a few secrets for teasing out their subtle complexities.

Flax, barley and whole-grain rye in the flatbread are mild, almost muted until they’re paired with the vibrant and pungent blue. ADD ON: half a date for a subtly sweet finishing note. 2. Kashi Original 7 Grain + Sartori Merlot Bellavitano “This is a cheddar-and-parmesan blend that is marinated in merlot for nine months,” says Hopkins. “It’s one of the best, awardwinning cheeses we carry.” 3. Mary’s Gone Crackers Herb + Parrano Gouda “You can find this Parrano all year, but also try a full-bodied, heavily textured cracker like this with our limited-edition Hatch cheddar,” says Hopkins. ADD ON: Gouda doesn’t need embellishment. The cracker and cheese are complex enough.

8 Winter 2015 / Natural Living

BUZZ-FREE BELLINI Traditionally a combination of pureed white peaches and sparkling wine, you can fake it by combining a tablespoon of peach nectar or pureed frozen peaches with 4 ounces of Martinelli’s Gold Medal

4. Glutino Vegetable + Murray’s Asiago or Welsh Cheddar

NOSHA’S NO-NOS AND KNOW-HOWS

“The cheese picks up and draws out the slight vegetable flavor of the cracker,” says Hopkins. Melting the cheese reduces the saltiness.

Start with a broad mix of high-quality standards, but nothing overwhelming: A cheddar, a gouda, a brie and then something a bit firmer—like an asiago. Same for the crackers: Choose some with a lot of texture from seeds and nuts; a few with light herb flavor; and one or two sweeter flavors.

Sparkling Cider. Serve in a chilled champagne flute garnished with raspberries.

5. Blue Diamond Artisan Nut Thins Flax Seeds + Double Crème Fromager D’Affinois Don’t assume a hearty cracker wants a strong cheese. Doublecrème Cremont overpowered this cracker. ADD ON: “I call this ‘playing dress up’ because the combination is just gorgeous,” says Hopkins. “Take that D’Affinois and add a thin smear of fig spread and a dash of crushed Marcona almonds…you’re going to love it. The presentation is beautiful, but wait till you taste the sweet, contrast. The crunchy, saltiness from the almonds paired with the sweet brie is the perfect combination.”

DANCING POMEGRANATE BLACK CHERRY/LIME SPARKLER Kids will love to watch the pomegranate seeds rise and fall like firecrackers in this drink. Simply drop a few frozen or chilled pomegranate seeds into the bottom of a champagne flute and cover with R.W. Knudsen Family Black Cherry Spritzer

Never serve cheese cold. Bring it to room temperature, at least, or melt it for a gooey flavor change up. “When a cheese is cold, the flavor is very dormant. It gets closed in. When you let it sit at room temperature or warm it up quickly in the microwave, you allow the flavor to bloom.”

and a splash of lime.

DRY ’NILLA NOG Eggnog only comes around for a short period every year. Make the most of it—in moderation, of course—with this fun update on the old classic. Pour 6 ounces of Horizon Organic Eggnog and 2 ounces DRY Vanilla Bean Soda in a rocks glass. Top with a pinch of cinnamon or a cinnamon stick.

SHUTTERSTOCK (2)

1. Back To Nature Multigrain Flax Seeded Flatbread + Cambozola Black Label

THESE MOCKTAILS ARE AS FESTIVE AS THEIR ALCOHOLIC COUNTERPARTS.

Coffee for the Win NEW RESEARCH GIVES ATHLETES THE GOAHEAD TO SWAP THEIR WATER BOTTLE FOR A COFFEE MUG. BY KELLEE KATAGI NUMEROUS STUDIES SHOW that, contrary to common belief, naturally caffeinated drinks such as coffee and tea hydrate your body as well as water, especially when combined with exercise. Plus, caffeine provides a research-backed boost to sports performance and endurance. Follow these tips for the most effective java jolt: WHEN: Caffeine’s effects kick in 15–45 minutes after consumption and peak at about 60 minutes, so drink coffee an hour before your event. To maintain the buzz,

Happy Feet, Better Skiing Fit-check your boots for your best season ever.

you can also ingest caffeine during competition, about 30

BY BERNE BROUDY

Nova Southeastern University.

DON’T SUFFER through another painful ski season—or skip the slopes altogether. Follow these eight bootfitting steps, listed in order of importance, to give your foot problems the boot, and have more fun on snow.

HOW MUCH: The ideal dose seems to be about

minutes before you expect fatigue to set in, says exercise scientist and researcher Jose Antonio, Ph.D., of Florida’s

5 mg of caffeine per kilogram of body weight, which for a 150-pound person is roughly two cups of coffee, depending on the bean and brew. Doses vary widely in individual cups

Choose a good shop. “Pick an experienced boot fitter,” advises Steve Cohen, founder of America’s Best Bootfitters and CEO of Masterfit U. “Boot fitting is part heart and part science, and no mystery. If you go into a store and they ask you your size, walk out.” “Avoid sporting goods stores,” Jeff “Ernie” Ernst, told Outside magazine in 2013. Ernst owns Bootworks in Park City, Utah, and has been fitting boots for 30 years. “Find a specialty retailer or boot fitter with experienced technicians on staff. In the long term, it’ll save you money.”

MARK LESH (2)

Get in the right shell size. A boot fitter will measure the width and length of your feet, and evaluate your instep height, heel and forefoot width, and shin diameter. Then, he’ll pull your boot liner to check how much space you have when standing barefoot in the shell. “If you’re in a boot that’s not the right size and shape for your foot, nothing else will help,” Ernst warns. Buy a supportive footbed. “A good fitter won’t modify boot or liner until he has your foot stabilized,” says Cohen. “Like building a good house, the foundation matters.” Cost: $40–$70 for stock insoles, $80–$225 for custom insoles

Mold your liner. Many boots come with a heat-moldable liner. Even if yours don’t, “heating your liner molds it to your foot, accelerating break-in so your boots are comfortable sooner,” says Cohen. Don’t try this at home—ski shops have special ovens to heat liners without melting them. Cost: Free to $25 Mold your shell. If you have odd pressure points, bone spurs, bunions, or extra-wide feet, a boot fitter can heat and grind your existing shell. When the shell fits, your ankle has room to articulate for the best ski feel and balance, and your forefoot can flex and move. Tweak other issues as necessary. If you still can’t pressure your skis evenly, you may be out of alignment. A fitter can plane your boot sole or realign your cuff. Cost: $25 per change, or an hourly rate of $60–$75

of coffee and tea, so experiment with particular brews beforehand. And note: More doesn’t mean better—a higher dose won’t further improve performance but can cause greater side effects. New research published in the British Journal of Nutrition found that even reasonable levels of caffeinated energy drinks boosted sports performance but also increased insomnia and nervousness in participants. Other common side effects include tremors, elevated heart rate and upset stomach. WHAT FORM: Tea has less caffeine than coffee, so you’ll have to drink a lot more for equal benefit. For energy drinks, check for excessive caffeine and sugar levels or unfamiliar ingredients, many of which are not well-researched. A 2013 study in the Journal of Strength & Conditioning Research found that caffeine was the only ingredient in Red Bull that increased performance.

Full custom boot fit. The happiest skier is often one who’s had a full custom fit, which incorporates all of the steps above to put a skier in the best position possible, in a boot that’s comfortable and responsive because it conforms to the shape of the skier’s foot. Cost: $400–$600 with existing boots, $1,200–$1,500 with new boots

HOW OFTEN: Your call. Caffeine delivers even more performance gains if you’re not used to it, Antonio says, but you’ll be more susceptible to side effects. Also, study results are mixed, but coffee’s hydration benefits may diminish if you’re unaccustomed to caffeine.

NaturalLivingMag.org

SPREAD SOME CHEER

STOP RUNNING ALL OVER TOWN. YOU'LL FIND HOLIDAY ENTERTAINING MUST-HAVES AND GIFTS FOR EVERYONE ON YOUR LIST RIGHT HERE IN THE GROCERY STORE.

INDULGE

ARTISAN HONEY The plastic bear is cute, but explore the many local and small-batch options in the condiment aisle, deli department or Murray's Cheese Shop.

SURPRISE FRIENDS OR LOVED ONES with special indulgences they wouldn’t normally buy for themselves.

Pair it with fragrant herbal tea or artisan cheese.

COFFEE OR TEA A rich, full-bodied blend from a quality roaster is a gift any coffee drinker will enjoy. Flavored chai is an indulgent alternative to a morning Joe. Pair it with an organic flavored-coffee syrup and a fresh-baked breakfast pastry from the deli.

ARTISAN HONEY

Bard Valley Natural Delights Medjool Dates— plain or rolled in coconuts or almonds—are an unexpected, indulgent grown-up treat. Pair with a bottle of organic wine (see page 36) and an assortment of artisan cheese.

OATS AND GRANOLA

FRUIT PRESERVES

CHOCOLATE

In their regular packaging, oats and granola can feel plain and humdrum. Transfer them to a glass mason jar, which you'll find in the baking aisle, and top them off with crushed nuts and dried fruit.

Preserves or jams are a great way to enjoy sweet fruits and berries in the off-season, and they’re a gift-basket staple.

High-quality dark chocolate is delicious on its own and better with additions like sea salt, nuts, berries and even quinoa (yes, quinoa).

Pair with some artisan crackers or buttery shortbread cookies.

Pair it with an assortment of fresh fruit and organic roasted nuts.

Pair it with a bottle of pure maple syrup.

10 Winter 2015 / Natural Living

KERI BASCETTA

DATES

ENTERTAIN BOUTIQUE PICKLES AND OLIVES, CHARCUTERIE, DRIED FRUITS, artisan crackers, cocktails and mixers make for a simple but sophisticated spread.

WINE & SPIRITS

COCKTAIL STARTERS

QFC’s parent company Kroger won Wine Spectator's Retailer of the Year award in 2013. Let the knowledgeable associates at your store help you pick an organic wine or Washington-brewed gluten-free hard cider.

A good Bloody Mary mix gets any party started and beats mixing all the ingredients yourself. Just shake it up, pour it in a glass with some vodka and garnish with a celery stick. Pair it with some spicy pickles and olives. See below.

Pair it with an assortment of charcuterie.

PICKLES & OLIVES Your run-of-the-mill sandwich pickles are fine for your run-of-the-mill sandwich, but search out cocktail pickles and olives from small-batch brands like McClure’s that you can serve at a party. Pair it with cocktail mixers or nice cheese.

DIPS & DRESSINGS

CURED MEATS

DRIED SOUP MIXES

Savory dips and sauces from Robert Rothschild Farm (above) or garlic-infused oils are great with crudités, spread on crusty bread or mixed into pastas.

Salamis and sausages keep well in a gift basket and look beautiful on an appetizer tray. Browse your store's deli or the Murray's Cheese Shop for options.

In a gift basket or prepared in a slow cooker for guests at a neighborhood gathering, these are helpful recipe starters to keep on hand all winter.

Pair it with an assortment of pretzels and artisan crackers or dried pastas.

Pair it with a selection of hard, dry cheeses and a bottle of large, stuffed olives.

Pair it with a loaf of fresh bakery bread.

NaturalLivingMag.org

Nothing beats feeling Alive!®

Made with vitamins, minerals, Orchard Fruits,™ Garden Veggies,™* B Vitamins and more. Visit FeelAlive.com *Alive® Multi-Vitamins provide 60-200 mg fruit/vegetable powder, extract and dried juice per serving.

eat Beyond Butternut

AARON COLUSSI

EXPAND YOUR CULINARY COMFORT ZONE WITH DELICIOUS WINTER SQUASH.

THAT BIG BASKET OF YELLOW, GREEN and orange gourds in the center of your grocer’s produce section isn’t just for decorating your holiday table. The colorful assortment of winter squash are all edible, and they are wonderfully simple to buy, store and prepare. To remove the thick skin, cut the squash in half from stem to base, place each half flesh-side down on a cookie sheet and roast in the oven for 15–20 minutes until the skin becomes soft and begins to pull away from the flesh. Allow the squash to cool, and use a vegetable peeler, paring knife or even your fingers to remove the skin.

The mild, slightly sweet and nutty flavors and smooth, thick texture when pureed make most winter squash varieties perfect in soups, casseroles, pasta fillings (ravioli, manicotti, lasagna) and even desserts. Or leave the skin on; scoop out the seeds and sinewy strands; drizzle the flesh with butter, honey or maple syrup; sprinkle with brown sugar, cinnamon, spices or cheese; and bake until forktender. Eat the flesh right out of the skin. Low in fat and calories, high in essential vitamins and minerals, winter squash are worth their hefty weight. For more elaborate recipe ideas, turn the page.

NaturalLivingMag.org

eat

DISH IT UP

Acorn Squash, Kale and Pepita Salad Recipe created by Chelsea Weinberg

Winter Squash

FOR SQUASH 1 small acorn squash, cut in half; seeds removed but saved; then sliced into ¼-inch wedges 1 tablespoon olive oil 1 teaspoon paprika 1 teaspoon granulated garlic 1 teaspoon honey 2 tablespoons water FOR SEEDS ¼ cup acorn squash seeds ¼ cup pepitas (hulled, roasted pumpkin seeds) 1 teaspoon pumpkin seed oil, hazelnut oil or walnut oil ¼ teaspoon paprika ¼ teaspoon granulated garlic 1 tablespoon honey Salt and pepper to taste FOR SALAD 3 tablespoons lemon juice 1 teaspoon Dijon mustard 1 teaspoon honey 2 tablespoons pumpkin seed oil, plus more for drizzling Salt and pepper to taste 1 bunch kale, washed, spine removed, and torn into bite-sized pieces ¼ cup shaved Parmesan cheese

FROM APPETIZERS TO DESSERTS, WINTER SQUASH ARE WILDLY VERSATILE—AND A MARVELOUS MEANS TO UNLEASH YOUR CREATIVITY.

Red Kuri Squash and Roasted Red Pepper Hummus Recipe created by Gentry Woodward

1. Preheat oven to 375° F. Toss squash with olive oil and salt. Bake 35–40 minutes or until fork-tender. Remove from oven. 2. Place red pepper under broiler until the skin blisters. Allow pepper to cool; then remove the skin and seeds, and dice the pepper. 3. Place diced red pepper, chickpeas, garlic, roasted squash and tahini in a food processor; blend until very smooth. Slowly add vegetable stock to bring to desired consistency. 4. Add lemon juice and salt to taste. 5. Serve with pretzel chips or crackers.

14 Winter 2015 / Natural Living

AARON COLUSSI

1 ½ cups diced red kuri squash, unpeeled 1–2 tablespoons olive oil 1 teaspoon salt 1 red bell pepper 1 (15-ounce) can chickpeas, drained and rinsed 2 cloves garlic, minced 2–3 tablespoons tahini paste 1/3–2/3 cup vegetable stock 2 tablespoons lemon juice

Gluten-Free Citrus Spaghetti Squash Macaroon

1. Preheat oven to 375˚F. Toss squash wedges with olive oil, paprika, garlic and honey. Lay wedges in a single layer in a baking dish; drizzle water over the top. Do not cover. Bake until soft, about 20 minutes. 2. Combine all ingredients for seeds; bake until toasted, about 5–7 minutes. Set aside. 3. For the dressing, whisk together lemon juice, Dijon, honey and pumpkin seed oil. Season to taste, and toss lightly with the kale pieces. 4. To assemble the salad, lay out three slices of acorn squash, place dressed salad on top, layer with Parmesan cheese and toasted seeds. Finish with a light drizzle of pumpkin seed oil.

Recipe created by Kelcey Fleagle For full recipe, visit naturallivingmag.org/macaroons.

Buttercup Squash Coconut Curry with Soba Noodles

Jalapeño Butternut Squash Bisque

Recipe created by Jane Horlebein

Recipe created by William Jacob Long

2 tablespoons canola oil, divided 2 teaspoons sea salt, divided 1 small buttercup squash, cut in half lengthwise, seeds removed 1 ½ cups vegetable stock, heated, divided 1 (14-ounce) can coconut milk, divided 2 teaspoons yellow curry 1 teaspoon crushed red pepper flakes 2 garlic cloves, minced 1 small yellow onion, sliced julienne 1 head of broccoli, medium florets, quartered 1 head of cauliflower, medium florets, quartered 1 red bell pepper, sliced julienne 1 yellow summer squash, thinly sliced, quartered 1 (9.5-ounce) box soba noodles, prepared according to package directions 2 green onions, sliced thin for garnish

2 medium butternut squash, peeled, seeded, cut into 1-inch dice 1 (32-ounce) can beef stock 4 cups water 2 large white onions, roughly chopped 1 pound carrots, peeled, roughly chopped 1 pound celery, roughly chopped 1 bunch (about 1 ounce) thyme, stems cut off 2 medium jalapeños, cut into 1/8-inch slices 1 cup heavy cream 3 ½ teaspoons kosher salt ½ teaspoon white pepper 1 pinch cinnamon 1 pinch nutmeg 5 teaspoons sherry cooking wine Chopped basil for garnish

1. Preheat oven to 350˚F. Place ∏ tablespoon oil and ∏ teaspoon salt in each half of squash. Bake, cut side down on a sheet pan, until golden brown and tender, about 30–45 minutes. Set aside to cool. 2. Once cooled, scoop squash into a blender with 1 cup of vegetable stock and blend until smooth. Transfer the mixture to a saucepan and add ∏ cup coconut milk, curry, red pepper flakes and a teaspoon of salt. Simmer over medium heat for 10 minutes, whisking occasionally. Reduce heat to low. 3. Heat remaining oil in another sauce pan over mediumhigh heat. Add garlic, and stir fry for about 30 seconds; add onion and cook until translucent. Add broccoli, cauliflower, red bell pepper and yellow squash and cook until tender. Stir in prepared noodles and curry sauce. 4. Garnish with green onions, and serve.

1. Preheat oven to 500o F. 2. Spread squash, vegetables and thyme on two baking sheets; roast 15–20 minutes. 3. Meanwhile, in a stockpot over medium-high heat, steep jalapeños in beef stock and water. 4. Add roasted vegetables, thyme and squash to the stockpot; bring to boil. Reduce heat to low and simmer uncovered for 25 minutes. 5. Remove pot from heat and use an immersion blender to puree the mixture until smooth. Return the pot to the stove and simmer. Whisk in the heavy cream, salt, white pepper, cinnamon, nutmeg and sherry. 6. Ladle the soup into individual serving bowls, and garnish with chopped basil.

JOHNSON & WALES UNIVERSITY

Natural Living 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 NL. Visit jwu.edu/denver for information on Johnson & Wales College of Culinary Arts.

NaturalLivingMag.org

*Ad-Optimum Wellness-1 10/16/14 2:21 PM Page 1

N MAS ICA T EROF TASTE E

SUPERIOR TASTE

Imagine® the Possibilities. Enjoy the rich, delicious taste of our hearty chunky style soups. Bursting with wholesome, organic ingredients, they are a satisfyingly choice for lunch or a great start to any meal. They’ve got 25–30% less sodium than leading brands*, with no artificial ingredients. Try all our delicious varieties of chunky style soups

*See individual products for more details

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MAKE IT, BUY IT

eat

Souperbly Simple HOMEMADE OR STORE-BOUGHT, THESE ONE-POT WINTER MEALS ARE SMART, HEALTHY AND WHOLESOME. AND DID WE MENTION EASY? SOUP HAS LONG BEEN THE quintessential winter comfort meal, but now science suggests it’s good for your waistline, too. In fall 2013, researchers in Iowa reported a potential link between soup consumption and weight management. Their report confirmed what our taste buds and bellies have always known: Soup is delicious, filling and a great way to get the veggies and lean protein that are part of a healthy diet. Keep a few staples—chicken, beef or vegetable stock, onions, garlic—on hand, and you’ll have the beginning of almost every soup imaginable. Frozen, leftover or unused veggies and meats, a large pot, and 10–30 minutes are all you need to prep a wholesome meal.

CASHEW CARROT GINGER MAKE IT: The combination of full-bodied carrots, nutty cashews, creamy coconut milk and zesty ginger in this soup is like a cozy blanket in a bowl. That is to say, you’ll want to curl up with it on a cold winter day. Or, serve and eat it cold. It’s delicious at any temperature. INGREDIENTS 1 tablespoon olive oil 1 cup diced onion 1 tablespoon minced garlic 2 tablespoons peeled and grated ginger 1 teaspoon salt ¼ teaspoon cinnamon ¼ teaspoon cumin ¼ teaspoon allspice ¼ teaspoon ground anise or fennel seed 2 pounds carrots, peeled and cut into 1-inch pieces; or bagged baby carrots 4 cups water or vegetable stock ¾ cup toasted cashews 1 cup coconut milk

DIRECTIONS 1. Heat oil in a saucepan or stockpot over medium heat. Add onion and cook until tender and translucent. 2. Reduce heat to low, add garlic, ginger, salt and spices; sauté 10 minutes or until onion is soft. 3. Add carrots, and stir to coat with the spice mixture. 4. Add water or vegetable stock, increase heat, cover, and boil 15–20 minutes, until carrots are tender. 5. Stir in toasted cashews and coconut milk; return to a low boil for 5 minutes. 6. Remove from heat, and use an immersion blender or food processor to puree the soup until smooth.

AARON COLUSSI

But Wait, There’s More

BUY IT: PACIFIC ORGANIC CASHEW CARROT GINGER SOUP We love Pacific for its commitment to traceable, organic, non-GMO ingredients; animal welfare; and a goal of zero-waste. But most of all, we love its chemical- and preservative-free Tetra Pak cartons that are recyclable in many curbside recycling programs. To find out if your county participates, visit recyclecartons.com.

Combine a cup of Pacific Cashew Carrot Ginger soup with 2 tablespoons of your favorite almond butter, and ½ teaspoon cayenne pepper; heat in a saucepan over low heat until warm. Drizzle over stir-fried veggies—such as zucchini, broccoli florets, sliced red bell pepper, sliced onion and chickpeas—and steamed brown rice. NaturalLivingMag.org

eat

MAKE IT, BUY IT

TOM KHA PHAK MAKE IT: It’s fair to say that in current food culture, coconut is trending. In near and far Asian cultures, coconut has been around and prominent for centuries in curries, stews and noodle bowls. Traditionally a vegetarian dish, tom kha phak is easily protein-ed up with the addition of cooked chicken or shrimp. DIRECTIONS 1. In a large saucepan or stockpot, bring broth, lemongrass, ginger and lime zest to a boil. Simmer for 10 minutes to combine flavors. 2. Use a slotted spoon to remove and discard the lemongrass and ginger. 3. Add tofu or chicken, onion or bok choy, and carrots to the broth; return to a boil. Reduce heat and simmer 25–30 minutes or until the chicken is cooked and carrots are soft. Skim fat from surface as necessary. 4. Add sweet potatoes, green beans and mushrooms. Simmer 5–10 minutes. 5. Stir in coconut milk and tamari or fish sauce. Season to taste with salt and pepper. 6. Dish into serving bowls, and garnish with cilantro.

BUY IT: AMY’S ORGANIC SOUPS THAI COCONUT The secret to Amy’s unique flavor is likely in the Thai seasoning—an undisclosed blend that’s simply listed as “spices” on the ingredients label. Amy’s recipe is gluten-, dairy- and lactose-free, vegan (no fish sauce or chicken), and certified kosher. 18 Winter 2015 / Natural Living

AARON COLUSSI

INGREDIENTS 5 cups vegetable or chicken broth 1 stalk lemongrass, tough outer layers removed, or 1 teaspoon lemongrass paste 1-inch piece of ginger, peeled 2 tablespoons lime zest 8 ounces extra-firm tofu or 1 pound skinless, boneless chicken, cut into 1-inch cubes 1 cup chopped onion or bok choy stems (white parts only) 1 cup carrots, chopped into ¼-inch pieces 2 cups peeled, diced sweet potatoes 1 cup green beans, cut into 1-inch pieces 1 cup shiitake mushrooms 1 ½ cups organic coconut milk 2 tablespoons tamari or fish sauce Salt and pepper Cilantro for garnish

CHICKEN SOUP MAKE IT: Sometimes you don’t even have 20 or 30 minutes to tend to a soup pot on the stove, but you still want to serve your family a wholesome homemade meal. The answer, of course, is the trusty crockpot. We owe this recipe to The Crockin’ Girls, a.k.a. slow cookin’ mamas in a fast-paced world, who captured our hearts with their three-step crockpot prep method for this Southern soul food. Find them at crockingirls.com.

AARON COLUSSI

INGREDIENTS 4 boneless, skinless chicken breasts 2 tablespoons butter 1 can cream of chicken soup 1 ¼ cup creamy of celery soup 3 ½ cups chicken broth 1 onion, finely diced 1 cup celery, diced 1 cup carrots, diced 2 chicken bouillon cubes 1 (10-ounce) can of biscuits

DIRECTIONS 1. Put all ingredients—except the biscuits—in a crockpot and cook on low for 8 hours. 2. About an hour before serving, remove the chicken and pull into pieces; then return shredded chicken to the pot. 3. Tear the biscuit dough into small pieces, and roll into dumplings. Add to the soup and cook until dough is no longer raw in the center.

BUY IT: IMAGINE NATURAL CREATIONS CHICKEN & DUMPLINGS SOUP Of 39 ingredients on the label, 26 are USDA certified organic. More important, there isn’t a single ingredient we can’t pronounce. Imagine uses no MSG, no GMOs and no artificial flavors, chemicals or preservatives in any of its products. All of Imagine’s soups come in cartons that eliminate the need for chemicals and preservatives. NaturalLivingMag.org

The

INO A

DAIR Y

COO KE TEMP D EH

MILK AVACADO EGGS WHOLE-WHEAT OR W-FATTORTILLAS LOCORN LOW-SODIUM SHREDDED TURKEY OR E ACH CHEES SPIN

FRUITS & VEGGIES

1 KALE

1 3 1 1 IC22KEN CH SAUSAGE

WHO GRAI LE NS

WHOL E-GR BREAD AIN

TO WIN

FRU VE ITS & GGI ES

MA TO G R SM IL O LED K E D SAL SA M L M ON O / N

& S S T I GIE U FR EG V

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20 Winter 2015 / Natural Living

3 TEI

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COLLECTING POINTS The more adventurous your ingredient selection, the higher the point value. For example, wholegrain bread earns 1 point; quinoa or millet each earn 3. Earn additional points for time-saving strategies, such as cooking grains overnight in a slow cooker.

FRUITS & VEGGIES

W G HO R AINLE S

3 P1ROT DAIRY EIN ITS & WHOLE 1 22 FRU VEG GIE EIN 1 PROT GRAINSS DAIRY 3 PR &OTEIN FRU 3 VEGITS GIES

Your breakfast must include at least one ingredient from each category (see descriptions at right). Each playing card shows a versatile and healthy breakfast ingredient.

EGG

RULES

DAIRY

RO T

M EA SE CR HEE C

To think outside the cereal box. Build a balanced, wholesome morning meal by combining standard and unexpected breakfast items.

Create a recipe that's not only delicious but quick and easy enough to make on busy weekday mornings. The victor is the person who prepares and eats a balanced breakfast in place of his or her usual sugary cereal. The only sure way to lose is to skip breakfast altogether.

DRIED FR UIT

A D

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GREEK YOGURT

HOW TO PLAY

game

BY DEBORAH WILLIAMS ILLUSTRATION BY MARK LESH

(S S CH UN EED SE IA, FLO S W P S A ME UMP ER, , P KI O PP N, Y)

PLAY YOUR BREAKFAST CARDS RIGHT, AND EVERY DAY WILL TURN UP TRUMP.

Breakfast

HEAT S A LE-W WHO TORTILL RN R CO

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EGGS LOW-FAT SHREDDED CHEESE

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DAIRY

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PROTEIN

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The amino acids that make up protein are the building blocks of cells. Proteinrich foods energize your cells and keep your body functioning all morning. They also help you feel full longer. If you’re vegan or egg-averse, no worries. The options abound.

FRUITS & VEGGIES

PROTEIN

BLACK BEANS

MUS

HRO

OMS

FRU I VEG TS & GIES

PROTEIN

Embrace Your Wellness

Unlike refined and processed grains that only provide simple carbs, whole grains deliver complex, slow-release carbohydrates, which mean you avoid sugar spikes and have consistent energy until lunch.

WINNING COMBOS

Low in fat, fruits and vegetables add color and texture to your breakfast. More important, they provide loads of watersoluble vitamins (the kind your body can't store). To get enough of these vitamins throughout the day, you need to eat fruits and vegetables at every meal. Plus, their high fiber content keeps your digestive system running efficiently and helps you feel full until lunch.

DAIRY We need plenty of calcium and vitamin D to make strong bones, support nerve and muscle function and help our blood clot. If we don't get these nutrients from food—such as low-fat dairy—our bodies leech it from our bones and teeth.

NaturalLivingMag.org

3 FRUITS & 1

1 1

VEGGIES

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KALE

MILK

WHOLE -GR BREAD AIN

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(S S CH UN EED SE IA, FLO S SA PU WE ME MP R, , P KI OP N, PY )

BOWL/OVERNIGHT PORRIDGE

CASSEROLE

Experiment by cooking grains with water, milk, kefir, or a combination or even a low-sodium broth for a savory flavor. Up a notch: Add sweet or savory seasoning such as brown sugar, salt, cinnamon and even garlic to taste. Serve with a dollop of Greek yogurt mixed with a few tablespoons of honey or maple syrup.

Toss the bread cubes, protein and vegetables in the egg mixture to coat; then pour into a 12-muffin pan rather than a single casserole dish. Bake, covered, 40–45 minutes at 350° F. Uncover, sprinkle with cheese, and bake another 20 minutes. Make this on a Sunday afternoon, refrigerate or freeze the individual casseroles, and zap one in the microwave each morning for a quick, on-the-go weekday breakfast.

1 CUP

EGGS

EGG WHITES

MILK (+ 2 TBSP DIJON + 1 TSP ROSEMARY)

1 CUP QUINOA (OR OATS OR WHEAT BERRIES)

DRIED FRUIT

BROWN SUGAR

6 SLICES WHOLEGRAIN BREAD, CUBED

GRILLED SALMON/ SMOKED SALMON

1 CUP RULE OF THUMB

KEFIR

» Replacing one whole egg with two egg whites will save you 38 calories and 1.5 grams saturated fat.

3.5 CUPS WATER

(OR HAM OR TOFU)

7–8 HOURS

KALE (OR SPINACH)

TOMATO (OR MUSHROOMS)

1 CUP LOWFAT SHREDDED CHEESE

MILK

SEEDS (SUNFLOWER, CHIA, PUMPKIN, SESAME, POPPY)

BERRIES 22 Winter 2015 / Natural Living

OR MANGO

W GR HOLE AIN S

DRIED FR UI

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SPI

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LO TU W-S CH RKE OD SA IC Y O IUM US KE R AG N E

BURRITO/TACOS

FRITTATA

Up a notch: After wrapping your burrito tightly, toss it in a panini press for about 8 minutes or until the tortilla is golden brown and crispy.

Lightly sauté the vegetables in a heavy, oven-proof pan. Add the protein and cooked grains, and top with the combined eggs and cheese. Bake at 450°F for 15–20 minutes or until eggs are set.

EGGS

MUSHROOMS

KALE

EGG WHITES

(SCRAMBLED)

BLACK BEANS

EXTRA-LEAN HAM

AVOCADO

SPINACH

SWEET SWAP

COOKED MILLET (OR BROWN RICE)

EGGS

EGG WHITES

LOW-FAT SHREDDED CHEESE

» One of the best ways to get creative at breakfast time is to play against type. Instead of the typical savory omelet, try adding a dash of sugar and flaxseed to beaten egg whites before cooking; then fold in fresh or frozen berries and a dollop of yogurt for a sweet, protein-packed changeup.

OR COOKED TEMPEH

COOKED LOWSODIUM TURKEY OR CHICKEN SAUSAGE

LOW-FAT SHREDDED CHEESE

1 10-INCH WHOLE-WHEAT OR 4 CORN TORTILLAS NaturalLivingMag.org

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This book is packed with common sense, wisdom and advice and is a “must read” for anyone who aspires to take control of their lives in a truly life affirming way. - Malcolm Aylett Financial Advisor, Edward Jones

Available at Amazon, Barnes & Noble, and your local independent bookstore.

DR JAMES ROUSE Think. Eat. Move. Thrive.

Join Drs. James and Debra Rouse at two exciting events

Want to change the way you think, eat & move? Sign up for the Think. Eat. Move. Thrive e-newsletter. www.ThinkEatMoveThrive.com

think

Wasting Away ARE WE SQUANDERING OUR FARM-TO-TABLE EFFORTS WITH OUR PLATE-TO-LANDFILL TENDENCIES?

MARK LESH

BY VICKI MARTINEZ

AN OUNCE OF PREVENTION IS WORTH TONS OF CURE In 2013 the EPA joined with the USDA to launch the U.S. Food Waste Challenge (usda.gov/oce/foodwaste), a program calling manufacturers and retailers to reduce, recover and recycle food waste. Producers and companies throughout the nation are finding creative ways to do just that. ON THE FARM: The ancient practice of gleaning—picking or scavenging unharvested crops—is making a comeback. Many volunteer organizations coordinate gleaning efforts to collect the leftover or discarded produce following a commercial harvest and to donate it to local food banks and soup kitchens. NaturalLivingMag.org

think THE AVERAGE AMERICAN HOUSEHOLD THROWS AWAY

20 POUNDS OF FOOD—EACH MONTH. HOUSEHOLD WASTE ACCOUNTS FOR OF THE 430 BILLION POUNDS OF OUR AVAILABLE FOOD SUPPLY, THE UNITED STATES WASTES MORE THAN

133 BILLION POUNDS EVERY YEAR.

21 %

SUPERMARKETS LOSE AN ESTIMATED

$15 BILLION

OF THAT

ANNUALLY IN UNSOLD FRUITS AND VEGETABLES ALONE.

REDUCING WASTE BY JUST

KROGER DONATED MORE THAN

15 % 5 MILLION 25 MILLION

UNSALABLE, SAFE FOOD ITEMS IN 2012.

WOULD BE ENOUGH TO FEED

AMERICANS ANNUALLY.

AT THE STORE: Grocers are taking the challenge seriously. that our employees really like because they know that the food is going Supermarkets are finding new ways to ship and display produce to to help serve the needs of people in their local community.” In 2013, maximize appeal and shelf-life. The Kroger group, for example, has Darden donated enough to feed 3,250 families of four, three meals a day adopted the use of reusable plastic containers (RPCs) for shipping for an entire year. Visit WeDontWaste.org/cooperating-providers/ for produce. RPCs are much sturdier than the former corrugated boxes a list of restaurants and businesses dedicated to recovering food waste and result in less damage and spilling during transport. That means and feeding the hungry in Denver communities. more produce makes it to the shelves and looks good when it gets there. Alas, American superficiality and image-consciousness endure, IN THE SCHOOLS: Many college campuses are stepping and we reject foods with bruises, blemishes and less-than-perfect up to the challenge. Through the Food Recovery Network appearance. Supermarkets lose an estimated $15 billion annually in (foodrecoverynetwork.org), established in Maryland in 2011, student unsold fruits and vegetables alone. Kroger’s Perishable volunteers recover perishable food from dining halls Donations Program fights that loss by recovering food and sporting events and deliver it to local shelters. before it ends up in landfills. “Our associates bring Currently there are 100-plus chapters nationwide. our Perishable Donations Program to life,” says Lynn CHECK OUT vimeo.com/98441820 Marmer, Kroger’s group vice president for corporate AT THE CURB: Some local governments are getting to see how one French affairs. “Every day in our stores, individual associates involved as well. King County, Wash., offers a collection grocer has kindled rescue healthy, nutritious fruits, vegetables and proteins program that allows households to recycle food scraps a romance between customers and not-so[from the discard pile] to be quickly distributed to and food-soiled papers (even greasy pizza boxes) pretty produce. hungry families through Feeding America’s network via curbside yard-waste bins (your.kingcounty.gov/ of food banks.” Kroger donated more than 5 million solidwaste). The scraps are recycled into a nutrient-rich unsalable, safe food items in 2012. soil supplement. And one Colorado-based company has been at it AT RESTAURANTS: Many local eateries and restaurant chains are since 1974. A1 Organics (a1organics.com) provides food waste bins also finding ways to pass along safe, unused food. The Darden family to restaurants, large stores and other businesses. The bins are picked of restaurants (Olive Garden, LongHorn Steakhouse and The Capital up regularly, and the waste is taken to one of A1’s facilities where it Grille, to name a few), participate in the Darden Harvest program, is manufactured into nutrient-rich compost products. This natural which donates unused, quality surplus food to food banks and other organic material is available to the landscape industry and consumers charitable organizations (dardenfoundation.com/cms/harvest). In a for landscaping and soil-amendment purposes. A1 estimates it has recent interview, Brandon Tidwell, manager of sustainability for Darden successfully diverted more than 8 million cubic yards of waste from restaurants, said, “It’s a real integrated process for us and something Colorado landfills.

26 Winter 2015 / Natural Living

FOOD (WASTE) FOR THOUGHT For a true food-waste revolution to take hold, however, consumers need to join in the action. Of the 133 billion pounds of food waste generated in 2010, a USDA study reports, 90 billion pounds was from consumer-level waste. Use the following tips to embark on your own personal food-waste challenge. MAKE A LIST, CHECK IT TWICE: Before beginning your weekly or holiday meal shopping, check your fridge and pantry. Use what you already have on hand and avoid buying double of what’s already there. Then stick to your list; you won’t be tempted to buy more than you need. Buy less food overall and plan for smaller portion sizes—all your guests and their waistlines will appreciate that. Planning for smaller portions reduces the amount of plate scraps and leftovers. YOUR NOSE KNOWS: “Use by” does not mean “throw away the next day.” According to the USDA Food Safety and Inspection Service, “use-by” dates are not mandates. Except for baby formula (which should be thrown away when expired), these dates are not federally regulated and are merely

manufacturers’ suggestions for peak quality. Most foods can be safely consumed well after these dates. The best advice: Trust yourself—if it smells fine and doesn’t offend your taste buds, it’s OK to eat. Visit foodshare.org and type “food storage and shelf life guidelines” into the search field for an excellent guide to food safety. ICE, ICE BABY: Ever thrown out the ground beef that’s been in the freezer more than a few months? According to the USDA—don’t. Food stored in the freezer will stay free from bacteria and is safe to eat. It might lose some flavor, but it will work wonderfully in a pot of chili. UGLY IS THE NEW BEAUTIFUL: Many fruits and vegetables get tossed long before they hit store shelves because they’re misshapen or are an unusual color or size. Stores know that consumers won’t buy produce that doesn’t fit their preconceived ideas of what it should look like, even if taste and nutritional quality are not affected. Buck the trend by buying less-than-perfect produce, asking your retailer to stock it or requesting to see your produce manager’s discard pile.

TAKE THE CHALLENGE; SAVE THE ENVIRONMENT Food is the single largest category of material found in municipal solid waste facilities. According to the EPA, 95 percent of food waste ended up in landfills in 2012—a staggering 72 billion pounds. As food waste sits in a landfill it decomposes rapidly, becoming methane—a greenhouse gas over 20 times more harmful than carbon dioxide. The global-warming effect of methane from food waste in 2012 is equivalent to the emissions generated by 33 million passenger vehicles.

move Technically Fit EVERYTHING ELSE IS GOING VIRTUAL, WHY SHOULDN’T YOUR PERSONAL TRAINER? THESE DIGITAL TOOLS MAKE WORKING OUT ANYWHERE, ANYTIME, A REALITY. BY KELLEE KATAGI IN WINTER it can seem that the universe conspires against your health and fitness goals: Holiday festivities drain time, money and energy; health-wrecking foods abound; and fickle weather steers you away from the gym and toward your cozy living room. Technology to the rescue: Online fitness classes and exercise apps enable you to work

out right in that cozy living room (or in your office, on the road or any other place you find yourself ) for a fraction of the time and cost that it takes to go to the gym. Not all tech-based offerings, however, are worth their download time. We’ve sorted through the available options to bring you the best.

ONLINE CLASSES

DAILYBURN.COM

FITNESSGLO.COM

SPIROFIT.COM

YOGADOWNLOAD.COM

High-quality filming and wellcrafted workout programs make DailyBurn an excellent gym substitute. Choose from 14 programs, ranging from True Beginner to Inferno. Specialized programs include kettlebell regimens, dance-based classes and prenatal yoga. For all workouts, you can input your weight for calorie-burn estimates or other stats so you can track your progress.

FitnessGlo is ideal if you prefer to structure your own workouts with precise parameters. Search for workouts according to fitness level, duration, teacher or style (15 options, such as barre, tabata, athletic cardio and strength). Then schedule a weekly workout plan, and receive email reminders with clickable links to the classes. Offline viewing is available for Android and iOS6 and up.

Beginners and intermediates will appreciate clear instruction from renowned and respected fitness experts, a wide range of workout styles and FitStops— short videos of workout tips and office-appropriate exercises. Ten instructors lead the classes. A plus for Bosu owners: The Bosu’s inventor, David Weck, teaches many of the Bosu classes.

This site offers a choice of 37 yoga styles, including a few outliers such as office yoga, kids yoga and yoga with weights. Sort sessions by style, goal, instructor, length or intensity. Other perks include printable pose guides, playlists, preset programs (including two for beginners), class ratings and user reviews, and downloadable classes that are yours to keep. Also check out YD’s $4 20-Minute Yoga app for Android or iPhone.

BEST FOR Beginners and intermediates seeking prefab fitness plans TIME 10–71 minutes COST 30-day free trial; then $10 and up per month ALSO TRY Grokker.com

28 Winter 2015 / Natural Living

BEST FOR Anyone who wants to tailor a workout without a lot of hassle TIME 5–60 minutes COST 15-day free trial; then $12 per month ALSO TRY YouTube.com/user/efit30

BEST FOR Beginners and intermediates who like variety TIME 5–50 minutes COST $20 per month/$100 for six months; or choose one instructor for $5 per month or classes in a single discipline (Pilates, yoga or Bosu) for $7 per month ALSO TRY YouTube.com/user/BeFit

BEST FOR Anyone with an interest in yoga, from newbies to veterans TIME 5–120 minutes COST $10–$18 per month; discounted rates for six-month or annual memberships ALSO TRY YogaGlo.com

move APPS FITSTAR Recently retired Atlanta Falcon Tony Gonzalez brings pro-level quality to this impressive iPhone and iPad app. Workouts are welldesigned, well-produced and, well, a simply stellar way to set and meet your fitness goals. Start by inputting results from a six-exercise fitness test that includes timed exercises such as a 90-second plank and 60-second wall-sit. Then choose from programs like Daily Dose (basic conditioning), Get Lean, Get Moving (for novices) and Get Strong. Each session outlines the exercises you’ll do before you start so you can prep mentally. After a few weeks, test yourself again and brag to the FitStar community about your progress. fitstar.com BEST FOR Any Apple user TIME 10–60 minutes COST Free for two sessions per week; $5 per month or $40 per year for unlimited access ALSO TRY Gain Fitness (for iOS only), gainfitness.com

JOHNSON & JOHNSON 7-MINUTE WORKOUT This app delivers with do-anywhere bodyweight moves (14 per session, 25 seconds each) such as squats, planks, burpees and jumping jacks. Input your fitness and motivation levels for a customized mix of exercises. And if you can squeeze in a few extra minutes, add a warm-up or cool-down or hit repeat for a circuit-style workout. The app simply states the name of the exercise, shows a black-and-white demo and then beeps a few times when the 25 seconds are up. 7minuteworkout.jnj.com BEST FOR Travelers, time-strapped people TIME 7 minutes COST Free ALSO TRY Tabata Trainer for iOS, tabatatrainerapp.com

APP-TLY FIT

One-third of all smartphone owners used a fitness app in 2013. Source: Kantar Media

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Gut Check

A STARTLING NUMBER OF AMERICA’S HEALTH ISSUES START IN OUR STOMACHS. IMPROVE YOUR OVERALL WELLBEING AND AVOID SEASONAL ILLNESS THIS YEAR BY GETTING YOUR DIGESTIVE TRACT ON TRACK. ACCORDING TO A 2013 REPORT in the journal Science Daily, health issues as diverse as obesity and clinical depression might be linked to digestive health. Researchers at Oregon State University report that “the chronic inflammation linked to most of the diseases that kill people in the developed world today—heart disease, cancer, diabetes—may begin with dysfunctional gut microbiota.” That microbiota or gut flora is a combination of good and bad bacteria and microorganisms that not only help with digestion but also fight infection. Compounding science suggests that an outof-balance gut ecosystem can lower your body’s ability to regulate mood, process foods for energy and manage sleep cycles, all of which might cause a cascading effect of fatigue, inflammation and other chronic conditions. Keeping your digestive tract in balance will not only keep tummy aches at bay, it will help you fight everything from the common cold to insomnia. Here’s how: 1. PRO- AND PREBIOTICS: Sometimes the foods you eat, germs you catch, habits you engage in and even environmental factors outside of your control can cause the “bad” bacteria in your GI tract to outnumber the good. Reinoculate your gut flora with pro- and prebiotics, live strains of “good” bacteria that you can get from foods such as yogurt and kefir and from dietary supplements. Choose products that say “live active cultures” or “live active strains” on the label.

2. FIBER: Soluble fiber (which you can find in apples, beans, oatmeal, flaxseeds) combines with water to form a gel-like substance that slows digestion and makes you feel full longer. Insoluble fiber (found in whole grains, seeds, leafy greens) doesn’t dissolve in water. In essence, it acts like a mop as it passes through your system, clinging to and moving waste through your digestive tract. If you don’t eat enough fruits, vegetables, whole grains and nuts—and who among us does—take an afternoon fiber supplement to keep your GI tract moving efficiently. 3. CLEANSE: Every day we’re exposed to and ingest harmful toxins that, in high enough concentrations, can make us feel out of sync or even quite sick. Everything from refined sugar to chemical-based household and beauty products can be harmful. Detoxification is one way to rid your system of impurities. There are myriad programs and products out there designed to flush your system. The most basic is as simple as drinking two or more quarts of water every day and taking more deep breaths. Carefully planned elimination diets such as a sugar detox or juice fast can also give your digestive system, liver, kidneys and other organs a chance to rest and recover. Supplements and cleanse kits that are high in antioxidants, enzymes and amino acids can help to remove pollutants and waste by-products from your system without requiring you to plan an elaborate diet. NaturalLivingMag.org

thrive DR. JAMES ROUSE On being present, the power of ritual and the godfather of health and fitness

I was very blessed to learn from a couple of amazing mentors. One was Jack LaLanne. I never met him. I saw him on TV when I was 12, and he changed my life. He told me, ‘when the world isn’t working for you, the great equalizer is nutrition and exercise.’ When the world around me felt dark, I’d go outside and climb trees and do push-ups. He would say, ‘your inner atmosphere creates your outer weather.’ I use exercise and nutrition as a way to get my physiology and chemistry in line with what I want to experience, not what’s going on around me.

That’s why I boycott the evening news. I will not let the mainstream media bombard my consciousness with fear. That’s all it is. I’m in bed at 9:00 every night. With a book. Right now I’m reading The Greatness Guide by Robin Sharma. I always have Man’s Search For Meaning by Viktor Frankl next to my bed. I read a page every day to get my mind set about gratitude. Frankl had an understanding of the game change that happens through that mindset.

The power of ritual—whether it’s breakfast or your bedtime routine—is a huge longevity maker.

When it comes to food, I always think about ROI, return on ingestion: What are you putting into your body and what is it going to produce as an outcome? Too many people look at ROI of food as being limited to, ‘am I going to be full?’ But what do the calories and nutrients and ritual actually give you?

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 resident expert for Natural Living. Get to know more about Dr. James at drjamesrouse.com.

32 Winter 2015 / Natural Living

JULIA VANDENOEVER

When I’m in a place of past regret or future fear, that’s where my biggest challenges come. So I love to put a stake in the ground in the moment. Happiness is really just the practice of being present.

JACK LALANNE WOULD SAY, ‘YOUR INNER ATMOSPHERE CREATES YOUR OUTER WEATHER.’ I USE EXERCISE AND NUTRITION TO GET MY CHEMISTRY IN LINE WITH WHAT I WANT TO EXPERIENCE, NOT WHAT’S GOING ON AROUND ME.