Optimum Wellness Winter 2015 by Alive Publishing Group

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

eat | think | move

Going For

BREAKFAST OF CHAMPIONS Victory goes to those who eat first

LADLE OF LOVE 9 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

from the editor

AARON COLUSSI

Morning Glory Like most couples who have been together as long as we have, my husband and I like to poke fun at each other’s idiosyncrasies. I tease him about his unabashed penchant for bubble-gum pop music, and he mocks my occasional valley-girl lip smack. But his favorite thing to razz me about is my elaborate weekday breakfast routine. I scramble one egg and one egg white, toss in some chopped fresh veggies, maybe a few black beans, roasted green Getting up early chiles and a sprinkle of cheese, and I wrap it and cooking a all up in a tortilla. Then—and this is the part rounded meal is he finds hilarious—I grill it for exactly eight my way of setting minutes in my panini press. It’s not the heft of the burritos that he finds funny (those the pace, so I don’t bad boys aren’t small) or even that I’ll spend start my day the time to cook and assemble them rather racing to than pour a quick bowl of cereal; it’s that catch up. I’ll tack on an additional eight minutes, that I”ll sacrifice those few extra moments of shut-eye and risk getting caught in traffic, all for a slightly crispy burrito shell. He just can’t believe that grilling makes it that much better. For the record, it does, but that’s not really the point. For me, it’s as much about the ritual as the end product. Getting up early and cooking a rounded meal is my way of setting the pace, so I don’t start my day racing to catch up. Sometimes, instead of a burrito, I’ll make an egg sandwich or loaded oatmeal. But I always eat breakfast. It’s my happy

meal, which is why I had so much fun developing the feature on page 28—it proves that breakfast doesn’t have to be juvenile to be fun. 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 my morning burrito can put a dent in the 133 billion pounds of food Americans send to the landfill (“Wasting Away,” page 25), you can bet I’ll get up a few minutes early. 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. Enjoy the issue. Eat breakfast. Do good things.

Deborah Williams editor@optimumwellness.com

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volume 03, issue 01: winter 2015

contents

departments 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: Body care products as good for the earth as they are for your skin. And, cheese-and-cracker pairings from someone in the know.

eat

13 BEYOND BUTTERNUT

CLOCKWISE FROM TOP LEFT: KERI BASCETTA, MARK LESH, AARON COLUSSI, MARK LESH, AARON COLUSSI, JULIA VANDENOEVER

This season, get acquainted with the lesser-known, equally delicious winter squash varieties, and expand your culinary comfort zone.

14 WINTER SQUASH 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.

think

17 BUY IT. MAKE IT.

05 48

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

Dillon 300 Dillon Ridge Rd

32 AM

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

39 TECHNICALLY FIT 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

Wasting Away

thrive

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

features

T HE BREAKFAST GAME

Denver 1155 East 9th Ave CO OKED M ILK 2810 Quebec TEMPEH St EGGSSheridan 3100 South LOW-FATIUM

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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.

Skipping is a big gamble. Throw down some creativity 4600 Leetsdale breakfast Dr Longmont Grand a Junction 995 South Hover and little bit of effort, andSt you’ll come away a winner. 630 24 Rd BY DEBORAH Greeley 6922 10th St

Louisville WILLIAMS 1375 South Boulder Rd Loveland 253 East 29th St.

S PREAD SOME CHEER Greenwood Village 6000 South Holly 4910 South Yosemite

Parker

12959 South Parker Rd Most of us rarely look past the end of our shopping list. But spend Gunnison 880 North Main Steamboat Springs aHighlands few minutes exploring thePlaza aisles of your grocery store, and 1825 Central Park Ranch 9551 S University Blvd Wheatridge you’ll find gift-worthy goodies you’ve never noticed before. 8673 South Quebec 3400 Youngfield

COVER PHOTOGRAPHY BY AARON COLUSSI

MARK LESH

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

think 25 WASTING AWAY

move

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

48 DR. JAMES SAYS...”When I’m in a

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.

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.”

boost

43 SUPPLEMENTAL HEALTH CARE

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.

Hippocrates said, “All disease begins in the gut.” A balanced digestive tract is a key to short- and long-term health and wellness. OptimumWellness.com

OptimumWellness.com

begin 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.

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 the 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. OptimumWellness.com

begin

COMPARE

Nurture Your Skin WINTERPROOF YOUR OUTERMOST LAYER WITH INGREDIENTS THAT ARE SAFE FOR YOUR BODY AND THE ENVIRONMENT. BY DEBORAH WILLIAMS

EYES

ACURE EYE CREAM CHLORELLA + EDELWEISS STEM CELL

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

We counted 16 organic ingredients on the label, including Chlorella pyrenoidosa (Chlorella Growth Factor), which is thought to protect collagen and elastin fibers—the loss of which is to blame for crow’s feet and wrinkles. Edelweiss stem cell is thought to amplify the plant’s antiaging benefits by a factor of 1,000. 1-ounce tube,

$19; ACUREORGANICS.COM

JASÖN SOOTHING 84% ALOE VERA MOISTURIZING CRÈME

ALSO TRY: ALBA BOTANICA Green Tea Hawaiian Eye Gel. 1-ounce bottle, $18; ALBABOTANICA.COM

Concentrated organic aloe vera gel— certified by the International Aloe Science Council—almond oil and vitamin E are the active soothing and moisturizing agents in this cream that works on your face, hands and body. 4-ounce bottle, $15;

LIPS BURT’S BEES BEESWAX LIP BALM

JASON-PERSONALCARE.COM

You know Burt’s Bees. But did you know that the original lip balm recipe was derived from a 19thcentury 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.

ALSO TRY: KISS MY FACE 4 in 1 Cool Mint Moisture Shave. 11-ounce bottle, $7; KISSMYFACE.COM

$3.30 for a single tube or tin, 2- and 4-pack tubes $6 and $10; BURTSBEES.COM

HANDS

ALSO TRY: MOUNTAIN OCEAN Lip Trip SPF 15.

GÜD ORANGE PETALOOZA NATURAL HAND CREAM

0.165-ounce stick, $3–6; MOUNTAINOCEAN.COM

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 plant-root extracts. Curious about the 20 listed ingredients? Check out the ingredient glossary on the company’s website for a full rundown.

BODY

SEED RELAXING LAVENDER BODY CREAM Water, aloe, grape seed oil and shea butter are the first four ingredients on the label, which also includes a variety of other plant-seed oils and extracts, hence the name Seed. You’ll get a healthy dose of anti-aging antioxidants from vitamin E and skin-protectant properties of omega-6 and -9 fatty acids. All Seed products are free of artificial colors, parabens, gluten, dairy and soy and are never tested on animals. 8-ounce tub,

8-ounce tube, $7; GUDHAPPENS.COM

ALSO TRY: NATURE’S GATE Pomegranate Sunflower Lotion. 18-ounce bottle, $12; NATURES-GATE.COM

$12; SEEDBODYCARE.COM

ALSO TRY: EO Grapefruit & Mint Body Lotion. 8-ounce bottle, $9; EOPRODUCTS.COM

DESERT ESSENCE ORGANIC JOJOBA OIL It doesn’t get simpler or more pure than organic Simmondsia chinensis, or jojoba seed oil—the one and only ingredient. Keep the bottle in your shower or tub, and apply it to damp skin immediately after bathing to seal in moisture. Or add a few drops to a warm bath. Bonus: It also works as a chemical-free makeup remover. 4-ounce bottle, $14;

FEET

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4.2-ounce tube, $11.50; SHIKAI.COM

SHIKAI BORAGE THERAPY FOOT CREAM 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.

ALSO TRY: ALAFFIA Neem Oil. 0.8-ounce

ALSO TRY: DESERT ESSENCE Organics Perfect Pistachio Foot Repair Cream. 3.5-ounce tube, $9;

jar, $7; ALAFFIA.COM

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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 the all-knowing fromager at Murray’s Cheese shop at King Soopers’ Glendale store in Denver, 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 / Optimum Wellness

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 GO-AHEAD 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:

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

WHEN: Caffeine’s effects kick in 15–45 minutes after

and nervousness in participants.

consumption and peak at about 60 minutes, so drink

Other common side effects

coffee an hour before your event. To maintain the

include tremors, elevated heart

buzz, you can also ingest caffeine during competition,

rate and upset stomach.

about 30 minutes before you expect fatigue to set in, says exercise scientist and researcher Jose Antonio,

WHAT FORM: Tea has less

Ph.D., of Florida’s Nova Southeastern University.

caffeine than coffee, so you’ll

MARK LESH

have to drink a lot more for HOW MUCH: The ideal dose seems to be about

equal benefit. For energy drinks,

5 mg of caffeine per kilogram of body weight, which

check for excessive caffeine

for a 150-pound person is roughly two cups of coffee,

and sugar levels or unfamiliar ingredients, many of

HOW OFTEN: Your call. Caffeine delivers even more

depending on the bean and brew. Doses vary widely

which are not well-researched. A 2013 study in the

performance gains if you’re not used to it, Antonio says,

in individual cups of coffee and tea, so experiment

Journal of Strength & Conditioning Research found

but you’ll be more susceptible to side effects. Also,

with particular brews beforehand. And note: More

that caffeine was the only ingredient in Red Bull that

study results are mixed, but coffee’s hydration benefits

doesn’t mean better—a higher dose won’t further

increased performance.

may diminish if you’re unaccustomed to caffeine.

SWEET NEW FLAVORS THAT HAVE EVERYONE BUZZING. With the goodness of Blue Diamond® Almonds and a touch of honey baked into every bite, our new Wheat & Gluten Free flavors pack a seriously delicious snack.

Learn more at BlueDiamond.com/BeeCauseWeCare

begin 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.”

Happy Feet, Better Skiing

Fit-check your boots for your best season ever.

MARK LESH

BY BERNE BROUDY

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.

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 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

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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.

OptimumWellness.com

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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 / Optimum Wellness

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 optimumwellness.com/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

Optimum Wellness 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 OW. Visit jwu.edu/ denver for information on Johnson & Wales College of Culinary Arts.

OptimumWellness.com

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.

TOMATO BASIL MAKE IT: Is there anything better on a cold day than a grilled-cheese sandwich dipped in a cup of smooth tomato soup? Your childhood favorite grows up with the addition of fresh basil and tangy spices. INGREDIENTS 4 large, ripe tomatoes 3 tablespoons extra-virgin olive oil, divided 4 garlic cloves ½ cup diced white or yellow onion 1 (28-ounce) can whole peeled tomatoes 2 cups low-sodium vegetable or chicken stock ¼ cup chopped basil Salt and pepper DIRECTIONS 1. Preheat oven to 400° F. 2. Slice the fresh tomatoes into quarters and spread evenly on a foil-lined baking sheet. Drizzle with 2 tablespoons olive oil, and season with salt and pepper. Wrap garlic cloves (skin on) in a packet of foil and set on the baking sheet with

the tomatoes. Place the baking sheet in the oven and roast for 30–40 minutes. Remove from oven and allow to cool. 3. Meanwhile, sauté the onions in remaining tablespoon of oil in a large stockpot until onions begin to brown. 4. Slice the tip off each garlic clove and squeeze the garlic into the pot. Add roasted tomatoes, canned tomatoes with their liquid, the stock and the basil. Cover and bring to a boil; then simmer for 20–30 minutes. 5. Use a food processor or immersion blender to puree the soup to desired texture. 6. Return the soup to the stove to reheat, and season with salt and pepper. Serve with crusty bread or grown-up grilled cheese.

AARON COLUSSI

Bisque-y Business BUY IT: BOULDER ORGANIC ROASTED TOMATO BASIL Boulder Organic goads shoppers to kick the can. Their certifiedorganic, -humane, and -gluten-free soups come in BPA- and phthalate-free plastic tubs, and you can find them in the refrigerated case of your deli department. Compared to canned soups that use salt as a preservative, BO’s refrigerated soups are much lower in sodium.

For a decadent, creamy soup, whisk in 1/3 cup heavy cream or softened cream cheese in step 6, stirring constantly.

OptimumWellness.com

eat

MAKE IT, BUY IT

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. 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. 18 Winter 2015 / Optimum Wellness

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

eat

MAKE IT, BUY IT

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.

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 Colorado curbside recycling programs. To find out if your county participates, visit recyclecartons.com.

20 Winter 2015 / Optimum Wellness

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.

AARON COLUSSI

But Wait, There’s More

OUR STORY We started Love Grown Foods to put healthier foods on the shelves because we are passionate about making delicious and nutritious foods available to everyone. We are also committed to educating kids, parents, and teachers about the importance of eating healthy.

Check out all of our LOVE products!

LEARN MORE

LoveGrownFoods.com

Made wit h LOVE.

• Made with navy beans, lentils, and garbanzo beans • 4g-6g of protein per serving • low sodium *Honey and Strawberry Varieties Pending

*Ad-

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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. 22 Winter 2015 / Optimum Wellness

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

*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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think

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

MARK LESH

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. OptimumWellness.com

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 including The Colorado College in Colorado Springs. CHECK OUT vimeo.com/98441820 Marmer, Kroger’s group vice president for corporate to see how one French affairs. “Every day in our stores, individual associates AT THE CURB: Some local governments are getting grocer has kindled rescue healthy, nutritious fruits, vegetables and proteins involved as well. King County, Wash., offers a collection a romance between customers and not-so[from the discard pile] to be quickly distributed to program that allows households to recycle food scraps pretty produce. hungry families through Feeding America’s network and food-soiled papers (even greasy pizza boxes) of food banks.” Kroger donated more than 5 million via curbside yard-waste bins (your.kingcounty.gov/ unsalable, safe food items in 2012. solidwaste). The scraps are recycled into a nutrient-rich soil supplement. AT RESTAURANTS: Many local eateries and restaurant chains are And one Colorado-based company has been at it since 1974. also finding ways to pass along safe, unused food. The Darden family A1 Organics (a1organics.com) provides food waste bins to restaurants, of restaurants (Olive Garden, LongHorn Steakhouse and The Capital large stores and other businesses. The bins are picked up regularly, Grille, to name a few), participate in the Darden Harvest program, and the waste is taken to one of A1’s facilities where it is manufactured which donates unused, quality surplus food to food banks and other into nutrient-rich compost products. This natural organic material is charitable organizations (dardenfoundation.com/cms/harvest). In a available to the landscape industry and consumers for landscaping and recent interview, Brandon Tidwell, manager of sustainability for Darden soil-amendment purposes. A1 estimates it has successfully diverted restaurants, said, “It’s a real integrated process for us and something more than 8 million cubic yards of waste from Colorado landfills.

26 Winter 2015 / Optimum Wellness

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.

Nothing tastes like the whole grain goodness of our oatmeal. With all the healthy benefits, varieties and ease of prep, it's no wonder the world loves Bob's Red Mill. For deliciously creative oatmeal recipe ideas, go to bobsredmill.com/oats

The

INO A

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28 Winter 2015 / Optimum Wellness

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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.

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RULES

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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.

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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.

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PROTEIN

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

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FRU I VEG TS & GIES

PROTEIN

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.

OptimumWellness.com

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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 30 Winter 2015 / Optimum Wellness

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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 OptimumWellness.com

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.

COFFEE OR TEA

Pair it with fragrant herbal tea or artisan cheese.

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.

KERI BASCETTA

DATES 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.

OptimumWellness.com

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

WINE & SPIRITS

COCKTAIL STARTERS

King Soopers' parent company Kroger won Wine Spectator's Retailer of the Year award in 2013. Let the knowledgeable associates at the Glendale store on Leetsdale help you pick an organic wine or Colorado-brewed gluten-free hard cider. It's worth the drive.

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 McClureâ&#x20AC;&#x2122;s that you can serve at a party.

DIPS & DRESSINGS

CURED MEATS

DRIED SOUP MIXES

Savory dips and sauces from Robert Rothschild Farm (above) or garlic-infused oils are great with cruditĂŠs, 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.

34 Winter 2015 / Optimum Wellness

KERI BASCETTA

Pair it with cocktail mixers or nice cheese.

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UNWIND IF YOUR STORE HAS AN OPTIMUM WELLNESS CENTER, look for unique, organic body care products like these. You'll find everything from bath salts to body bars, aromatherapy to perfume.

BODY WASH

BODY OIL Some people don't like the feel of thick creams or body butters. Body oil sprays are a light, nongreasy alternative.

A chemical-free body wash means no toxins end up on your skin or in our water. That's a gift that keeps on giving.

Pair it with a soothing body bar or moisturizing liquid body soap.

Pair it with chemical-free shampoo and conditioner.

MILK & OAT BATH AuraCacia’s Milk and Oat Bath (left) is a blend of milk powder, sea salt, oat powder and lavender oil.

DIY BODY SCRUB Gather the individual ingredients for a do-ityourself scrub: an organic seed or nut oil, an exfoliant such as oatmeal or coffee, and an essential oil for a soothing aroma.

BODY BAR

SUGAR OR SALT SCRUB

MUD BATH

Soap is often made with harsh, dehydrating chemicals. Zum Bar Goat Milk Soap and One With Nature Dead Sea Minerals Soap are chemical-free and help to restore skin’s pH levels.

Whether they use sugar, like Alba Botanica Hawaiin Body Polish (above left), or salt, mineral scrubs exfoliate and remove impurities from skin. Honey and natural oils moisturize.

Mud baths like Colorado company Not The Same’s (above right) pull toxins from the skin, relax muscles and improve circulation.

Pair it with an organic, all-natural body cream.

Pair it with a soothing, thick body butter.

Pair it with a facial mud mask or foot scrub.

36 Winter 2015 / Optimum Wellness

KERI BASCETTA

Pair it with a scented aromatherapy candle.

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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

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 OptimumWellness.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

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

BEST FOR Any Apple user

COST Free

TIME 10–60 minutes COST Free for two sessions per week; $5 per month or $40 per year for unlimited access

ALSO TRY Tabata Trainer for iOS, tabatatrainerapp.com

ALSO TRY Gain Fitness (for iOS only), gainfitness.com

APP-TLY FIT

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

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boost

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.”

OptimumWellness.com

boost

SUPPLEMENTAL HEALTH CARE

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 out-of-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.

Meet

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.

COLD SNAP

From Colorado’s First Micro-Herbery Build "righteous chi." Cold Snap is a balanced blend of 20 herbs to keep your body healthy and strong. As a maintenance tool, Cold Snap can be taken daily, or it can be used frequently, as often as two capsules every 20 minutes, to quickly fight off invasive factors. With 20 years in the natural products industry, OHCO has a history of customer loyalty, excellent product reviews, and demonstrated safety and effectiveness. No contraindications! Cold Snap has even been taken successfully in moderation by nursing mothers. What a great delivery system for your infant, and the capsules can be opened up to make tea for young children. That's how Harper likes it! Capsules are good for adults on the go.

OHCO/Oriental Herb Company

ohco.com

info@ohco.com

BY THE NUMBERS

The National Digestive Diseases Information Clearinghouse (NDDIC), part of the NIH, reveals the toll that bad digestive health plays in Americaâ&#x20AC;&#x2122;s collective wellness.

Percent of the human immune system that resides in your digestive tract in the form of good bacteria

MILLION Number of Americans affected by digestive disease or disorder

Percent of the American population that suffers weekly symptoms of gastroesphogeal reflux disease, the most common GI diagnosis in the U.S.

21.7 10:1 MILLION 40+ Percent of the brain chemical serotonin that is found in your gut

Ratio of bacteria (good and bad) to cells in our body

Hospitalizations in 2010 for digestive concerns

Diseases, disorders, conditions linked to poor digestive health.

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Winter 2015 | volume 03 issue 01 optimumwellness.com PUBLISHER Deborah Juris EDITOR Deborah Williams CREATIVE DIRECTOR Mark Lesh COPY EDITOR Kellee Katagi PROJECT MANAGER Susan Humphrey

AVAILABLE IN STORES WITH OUR OPTIMUM WELLNESS CENTERS CONSUMER: LIMIT ONE(1) COUPON PER PURCHASE on product/quantity specified. Cannot be combined with any other coupon. Any other use constitutes fraud. Void if copied, scanned, transferred, purchased or sold. RETAILER: NeoCell Corp. will reimburse you the face value of this coupon plus 8 cents handling for coupons redeemed in accordance with this offer. Invoices proving purchase of sufficient stock to support coupon submissions must be provided upon request. Consumers are limited to one coupon per purchase and are responsible for all taxes. This coupon may not be combined with other discounts or coupons. Cash value is .0001 cents. Send all coupons to: Hopster, Inc., PO Box 628038, Middleton, WI 53562-8038.

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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 founder of and resident expert for Optimum Wellness. Get to know more about Dr. James at drjamesrouse.com.

48 Winter 2015 / Optimum Wellness

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.

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