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FROM THE EDITOR

Hashtag #Eating

his past year is one for the books. To say it’s #tacotuesday. Or #bestvegan. Or #guthealthy. It’s been challenging is an understatement, but fun to see what pops up. we’re slowly coming out of the pandemic Speaking of recipes, we’ve pulled together a fog and getting to the other side. Through it all, one selection of possibilities in these pages from some of the bright spots for me has been appreciating of our favorite chefs and cookbooks. (We’ll get all more time at home and a commitment to continuof these up on our website soon, too.) We chat with ously expanding my recipe repertoire. award-winning cookbook author Julia Turshen I have a favorite stash of cookbooks I regularly about what inspires her and share several recipes pore through, and I’ve been turning to non-dog-eared from her latest cookbook. Enjoy building bowls? pages in many of them to try dishes beyond my top We’ve got you covered. Like burgers and fries? go-to choices. I also have the pleasure as part of my We’ve collected a mix of tasty, creative, offbeat job to regularly review the slew options—like lentil burgers of new cookbooks coming out and turnip fries! from fabulous chefs, which LiveNaturallyMagazine.com opens up a world of fresh ideas is chock-full of great recipes to and options. And, of course, search and try, and we’re always I’ve been searching online and adding new ones. We share finding ideas on social media. many of them on our social What’s more inspiring than a media pages, too: Facebook gorgeous recipe image popping (LiveNaturallyMag), Instagram up on my Instagram feed with (LiveNaturallyMagazine) and a link and maybe a video, too, Pinterest (LiveNaturalMag). on how to make it? And a growing number of our Most weeks I’ll plan out and recipes include easy-to-follow shop for a few meals for my how-to videos. Create a free husband and me and fill the account on our website to save “holes” with leftovers. Some your favorites. A big plus: days I crave a certain ingrediEvery one of our recipes is @ LIVENATURALLYMAG ent or need to use up someinstantly shoppable online—all @ LIVENATURALLYMAGAZINE thing that’s soon to expire. of this to make it faster and @ LIVENATURALMAG One of the most efficient ways easier for you to find and make to put single ingredients to healthy, delicious breakfasts, use is via a quick Google search, lunches, dinners, desserts, and something like “best easy mushroom recipes” or everything in between. “easy recipes with eggplant.” From there, it’s a So, if you have a food mood, head to our website matter of sifting through the tidal wave of options and enter some search terms to find recipes that to find what catches my eye. will satisfy. #happycooking My food mood also influences how I decide what to make. The internet helps in this regard, because I can type in hashtags based on what my or my husband’s taste buds are hankering for. Maybe I’m Rebecca Heaton, Editor on the lookout for #meatlessmonday ideas. Or editor@livenaturallymagazine.com

#MEATLESSMONDAY #TACOTUESDAY #INSTAGOOD #FOODSTAGRAM #FOODIE #FOODLOVER #HOMEMADE

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CONTENTS SPRING/SUMMER 2021

Easy recipes that are flexible, fun and delicious.

16 20 Brussels Sprout and Peanut Butter Curry Bowl 23

30 05 BEGIN How to Eat Smarter PLUS Fight inflammation with exercise and top diets for 2021. 08 KITCHEN Functional Drinks PLUS Fabulous farmers for Quinn Snacks and Ben & Jerry’s.

EAT 13 Chef It Up A collection of comfort dishes by chef Julia Turshen. 16 Healthy Kitchen Tasty burgers and fries beyond ground beef and potatoes. 20 Fast & Flavorful A bevy of nutritious and delicious easy-tomake bowls. COVER PHOTO BY PETRINA TINSLAY FROM PLANT OVER PROCESSED: 75 SIMPLE & DELICIOUS PLANT-BASED RECIPES © 2020 BY ANDREA HANNEMANN, PUBLISHED BY DEY STREET.

SPRING/SUMMER 2021 | OPTIMUM WELLNESS

BOOST

Easy Salmon Poke Bowl 21

26 The Detoxification Diet Natural ways to support optimal body function.

Eggplant Fries + Special Sauce 19

28 No Bones About It Natural supplements that support and boost bone health.

Grilled Pepper and Sweet Corn Salad & Creamy Avocado-Lime Dressing 22

30 Nothing to Sneeze At Curb allergy season woes the natural way. 32 Glutathione A natural antioxidant and cellular superhero.

Fancy Weeknight Salmon Salad 14

Pepper Jack Guacamole Burgers 17 Red Lentil Soup Dip 15 Salmon Burgers 18 Shem Burger 16 Stewed Chickpeas with Peppers & Zucchini 15 Sweet Beet Fries 19

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

The Anytime Breakfast Bowl 20 Turnip Fries 19

(CLOCKWISE FROM TOP LEFT): PETRINA TINSLAY; KATRIN BJÖRK; SHUTTERSTOCK

recipe index

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PRESIDENT Brendan Harrington PLANTING MY GARDEN & GRILLING ON THE PATIO!

BEGIN The Power of Food In his latest book, Shawn Stevenson helps you eat well, which in turn can transform your mood, body and life. B Y R E B E C C A H E AT O N

ood is one of the most powerful forces of change for our health. But why is it so confusing? In his new book, Eat Smarter (Little, Brown and Company, 2020), Shawn Stevenson—bestselling author and creator of “The Model Health Show,” one of the top health podcasts in the U.S.—explores and demystifies the physical and mental influences of food and shares an easy-to-follow, science-backed plan for making the best nutritional choices to transform your body, mood and life. We caught up with him to learn more.

COURTESY SHAWN STEVENSON

What inspired you to write this book? As a nutritionist, this is the kind of book I’ve always wanted to write. There are many paths to a goal—food was the path that got me physically healthier. Food is information. It changed the way I was thinking. Eating better made me a better person, gave me more clarity and unlocked so many capacities in me. At this time in human history, our health is so dismal and overlooked as a way we can become more resilient. For me, this book is a testament that, whether we realize it or not, we want to be healthy and resilient. It’s a powerful resource.

Why is food so confusing to many people? There is this unsaid thing that people aren’t smart

enough to understand complex things about food. As humans, we have genius capacity, but the food and health and wellness industries, plus our healthcare system, have overcomplicated things. There’s a saying: “If you can’t explain it simply, you don’t know it well enough.” In this book, I take people behind the scenes on how their metabolism works, how fat loss really works. I demystify things around food, so they become more tangible. Food and health should be fun.

How does food impact the health and happiness of personal relationships? When you look in a mirror, you “see” what food you’ve eaten. It controls everything about you, your heart, your brain. With this relationship

in mind, I centered the book around a study by Oxford researchers on how nutrition affects proclivity toward violence. The study involved a group of prison inmates prone to aggression and violence, and what would happen if their nutrition was improved. Very rudimentary nutrition was given to one group; another received a placebo. The results were shocking. The group with better nutrition had a 40 percent reduction in behavioral issues and a 30 percent reduction in violent offenses. It boils down to function of the human brain and what happens when it’s malnourished. In everyday life, I know through top experts in psychology and neuroscience that most of our conflicts are related to biological issues.

Researchers at The Ohio State University monitored the glucose levels of several married couples and how loved ones would respond related to their blood sugar. When levels were abnormal, they were more aggressive and far less likely to resolve relationship conflicts. In the book, I use monster analogies about being “hangry.” I’m a werewolf; I’m good most of the time, but every now and then I can lash out. We might lash out on someone we love simply because of our biological versus logical issues.

You write that eating smarter isn’t just about what you eat, but about when you eat. Tell us more. There is a study that tracked eating habits of a group and how often an average person eats—it analyzed the 15 hours a day while we’re awake. In the study, researchers wanted to find what would happen if they condensed that eating window to 10 to 12 hours a day, with no restrictions, no shifts in food or nutrients. The result: After 16 weeks, people lost over seven pounds, were sleeping better and had more energy. A lot of people don’t realize that our number-one utilization of energy in the body is to digest food. When we eat a meal, we have an uptick in stress hormones. When we take in any food, the body has a big immune response to determine if this stuff is OK. If we have a bit longer window when we’re not eating, we kick into cellular cleansing. We have thrifty genes that work when we’re not eating. LIVENATURALLYMAGAZINE.COM

B E G I N | S U S TA I N A B I L I T Y

Regenerative Organic Certified Standard Is Open for Business

BY S O P H I A M c D O N A L D

eople concerned about the sustainability of their food, beverages, personal-care products and even clothing have a new resource that can guide them to earth-friendly products. The Regenerative Organic Certified (ROC) program was created to promote agricultural companies engaged in building soil health—a simple idea that offers numerous benefits, including increasing water retention, improving crop resilience, boosting soil biodiversity and, perhaps most notably, sequestering atmospheric carbon. The certification also requires participants to treat animals humanely, emphasize pasture-based systems rather than feed lots and other confinement practices, and provide fair conditions for producers and workers. Work on the program started in 2018, when the Regenerative Organic Alliance sketched out requirements for a holistic certification that would be “aspirational but also obtainable,” says executive director Elizabeth

SPRING/SUMMER 2021 | OPTIMUM WELLNESS

Recycling Program Developed in partnership with TerraCycle, the Simple Truth Recycling Program enables customers to recycle a wide range of flexible packaging not currently accepted in curbside recycling programs, including steamable veggie bags, nuts pouches, granola pouches and squeezable baby food.

How the Simple Truth Recycling Program works: 1

Whitlow. After running a pilot DID program with 19 farms and YOU KNOW? brands in eight countries in You can recycle any 2019, the organization qualifying Kroger Our Brands items started taking applications starting this for certification. 2 Earth Day! About 15 brands have Collect Simple Truth and Simple Truth Organic received the seal of approval so flexible plastic packaging (bags, far, including Dr. Bronner’s, Guayakí pouches, liners and wraps). Yerba Mate, Lotus Foods and Nature’s Path. The ROC label can be 3 Ship the packaging to TerraCycle using applied to groceries of all kinds, and a free, prepaid shipping label. the program is also open to farmers growing cotton and other natural 4 Earn points for every pound of products. eligible packaging sent. Whitlow has high hopes that the program will make it easier for 5 consumers to vote with their pocketRedeem points as donations to charitable organizations. books and support brands engaged in sustainable practices. “You can see the power of the dollar when it’s put to Available exclusively in Kroger and its family of stores, Simple Truth includes more than good use,” she says. It is also drawing 2,000 natural and organic products, with awareness to the important role that hundreds of new items launching each year. agriculture plays in fighting climate change and preserving the natural You can already return shopping bags, environment for future generations. bread bags, overwrap and produce bags Learn more at regenorganic.org. to bins at the entrance of Kroger stores.

COURTESY DR BRONNER; SIMPLE TRUTH AND TERRACYCLE

Companies like Dr. Bronner’s use coconuts in their coconut oil from farmers in Sri Lanka who are implementing regenerative organic practices.

D ID YO U KN OW ? | BEGI N

ach year, U.S. News & World Report evaluates and ranks the top 39 diets for overall health. This year, the winner for the fourth year in a row was the Mediterranean diet, which focuses on eating meals full of fruits, vegetables, legumes, whole grains, nuts, seeds, olive oil, and flavorful herbs and spices. Tied for second place were the DASH diet (Dietary Approaches to Stop Hypertension) for its role in preventing and controlling diabetes and supporting heart health, and the flexitarian diet, which encourages eating plant-based most of the time. Several popular diets were at the bottom of the list because of their restrictive nature: paleo (No. 31), which is heavy on meat and excludes grains and beans, and ketogenic (No. 37), which stresses high-fat, low-carb eating. —Kellee Katagi

Start with Lemon

COURTESTY U.S. NEWS & WORLD REPORT; SHUTTERSTOCK (3)

FIGHT INFLAMMATION WITH EXERCISE JUST 2 MONTHS OF MODERATE EXERCISE CAN alter your gut-bacteria profile, specifically those species that affect chronic inflammation, according to research published in the International Journal of Sports Medicine. The study monitored the gut bacteria of two groups of previously sedentary, elderly women— one group exercised for eight weeks; the other did not. At the end, the active women had significantly more of certain kinds of bacteria associated with fighting inflammation and fewer of the kinds that encourage it. Considering that chronic inflammation is thought to be a factor in many diseases—including heart disease, cancer, stroke and Alzheimer’s—this study provides yet another reason to prioritize exercise in your calendar. —KK

Drinking lemon water before a high-carb meal may reduce your body’s blood-sugar response, suggests a Japanese study published in the Glycative Stress Research Journal. Researchers found that the more lemon juice the participants consumed, the lower their subsequent blood-sugar levels. The study was small, but it backs up previous findings that highly acidic foods slow the conversion of starch into sugar. If you can handle it, eating straight-up lemon—or at least drinking pulpy lemon juice—might be even more effective, because fiber also helps slow the glycemic response, according to the Mayo Clinic. —KK

Black Onyx: The “Other” Sorghum Have you heard of sorghum? It’s a nutrient-rich grain high in fiber and antioxidants and naturally free of gluten. It’s most commonly found in a red variety, but there is a more “exotic” variety called black onyx. Developed at Texas A&M University over 10 years, the black onyx variety is grown exclusively for a company called Silver Palate, which adds it to its line of healthy Grain Berry cereals. So how does black sorghum get its color? Genetic factors. But as one researcher describes, it’s almost like a “suntan.”

K I T C H E N | H E A LT H Y P I C K S

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This coffee-based energy drink is keto friendly, with a big caffeine boost and no added sugar. The sweetness comes from monk fruit, which delivers a just-right amount of sweet and prevents blood-sugar spikes. Other ingredients include 10 grams of milk protein isolate (or 10 grams of pea protein in the plant-based option) and MCT oil, a healthy fat extracted from raw coconuts that supports brain function. Functions: energy, focus

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KITCHEN | X X X X X X X

Healthy Land Equals Healthy Food Meet two farmers who keep a close eye on their farms’ entire ecosystem, from soil to people.

B Y N A N C Y C O U LT E R - P A R K E R

DAVID VETTER

We don’t always before going into think of clergy in military service in 1941 THE GRAIN PLACE the same vein as during World War II. Marquette, farmers. But if you were After the war, numerNebraska to take a close look at ous courses promoted the farming practices repurposing wartime David Vetter uses on his chemicals for agriculture. 274-acre Nebraska farm, The At first, Vetter’s dad jumped on Grain Place, it may come as no that bandwagon, but his observasurprise that after attaining a degree in tions over the following years led him to agriculture he attended seminary school. believe there had to be a better way, and Vetter is known to nurture his land and he quit using chemicals altogether. soil as if they were living beings, using When Vetter returned after college regenerative organic practices, which and seminary, his goal was to improve means he farms without chemicals and upon what his dad had started, boosting with an understanding of the interconthe farm’s soil and overall health. In nectedness of soil health, biodiversity, 1978, The Grain Place became certified wildlife, and animal and human welfare. organic. But if the farm was Vetter’s Because he is mindful of both the health church, there was no real congregation, of his employees and the role healthy because the family’s community and food plays in supporting human health, other local farmers all but abandoned it’s no surprise that companies such as them, not sure what to make of their Quinn Snacks, among others, rely on his nonchemical practices. As noted in the crops for their products. “You can’t recently released documentary, Dreamproduce healthy food on unhealthy soil. ing of a Vetter World, a local headline Unhealthy food doesn’t do much to once read: “Successful organic farmer no develop healthy people. Healthy soil longer considered ‘crazy.’” Although the equals healthy food, which equals separation still existed between organic healthy people,” he explains. and nonorganic farmers, with time it Reverence for the farm’s land started became clear that the Vetter farm was with Vetter’s father, who attended the actually performing as well as or better University of Nebraska’s agriculture colthan its conventional neighbors. lege and took soil-health-related courses Success without the use of chemicals

SPRING/SUMMER 2021 | OPTIMUM WELLNESS

takes time, knowledge and patience— perhaps even faith. Vetter’s success depended on farming multiple crops at once as opposed to using the common practice of mono-cropping, growing just corn or soybeans, for instance. The farm uses cover crops to promote healthy soil and water retention, practices referred to as regenerative. Crops are divided into 18 fields and harvested in nine-year rotations. “What we do takes more time; we see results in terms of the healthy farm and ecosystem. The drivers of getting there are complexity and diversity,” Vetter says. And with time, Vetter has grown his congregation. He added grain cleaning and storage facilities to the farm, known as Grain Place Foods, to serve other small-scale organic farmers in the region, as well as specialty-food distributors and processors. Now, he is seeing both a growing demand for organic and an increasing number of nearby farms converting to organic. The latter is important, because chemicals used on neighboring farms, he says, impose a constant challenge to being able to put out a good product. Yet, knowing that the organic market will continue to take time to grow, Vetter is encouraged. And when he’s not, that’s where his faith carries him through.

COURTESY THE GRAIN PLACE; BEN & JERRY’S

MEET.

FARMER DAVID VETTER AND KRISTY LEWIS OF QUINN SNACKS.

M E E T T H E FA R M E R S | K I T C H E N

set aside 10 percent of total acres for designated biodiversity areas, including wildlife corridors. Not only are these changes better for the environment, Bellavance says, but the land itself has become more productive. “We have seen probably a 20 percent increase in productivity, and as weather events happen MEET. more frequently, we are seeing our crops less affected by it, whether that’s too much rain or not enough,” he explains. SUNSET LAKE FARM All of this, he says, South Burlington, is a good message for Vermont Ben & Jerry’s to communicate to consumThe farm is also part of ers. “Consumers want Ben & Jerry’s Caring Dairy to know how that food is program, which helps dairy farms produced, how were the people maintain a focus on environmental helping treated and how is that land stewardship. Caring Dairy promotes the treated. It goes back to one of my main use of regenerative agricultural practices, focuses being product safety and qualwith a focus on building soil health and ity, because for food to be good quality, improving water quality and biodiversity it has to be produced on land that is well on farms. Bellavance says that the farm cared for. Quality food, especially with a staff has been monitoring improvements dairy product, has to come from healthy, and measuring soil nutrients together robust cows.” Bellavance adds: “You can with researchers from nearby Cornell Unisee how it’s all intertwined—animals, versity, as well as checking water runoff employees, product quality and the ento make sure they’re doing their part to vironment—one is not more important keep Lake Champlain clean. They’ve also or less important than another.”

TOM BELLAVANCE

If there was a visual for the word “pastoral,” it might just be Sunset Lake Farm in South Burlington, Vermont. Owned by Tom Bellavance—whose father and grandfather were both dairy farmers—the farm is home to approximately 1,000 cows. Its 1,700 acres are spread across three locations in the Lake Champlain Basin, with some of the fields less than a stone’s throw from Lake Champlain. So, to Bellavance, it’s a no-brainer for farm practices to have an eye to water quality, among other things. “Water quality is very important to us, because the drinking water for my kids and grandchildren comes out of Lake Champlain,” Bellavance says. In fact, he explains, the general farm philosophy boils down to four things that share equal billing: welfare of animals, welfare of employees, product safety and quality, and land and water. “If all four are taken care of, that will take care of the farm. I am a firm believer that good environmental practices equal good economic practices,” he says. Supporting these principles has been made easier through the farm’s partnership with Ben & Jerry’s. Sunset employs the ice cream company’s Milk with Dignity standard, an independent, farmworker-led human-rights initiative designed to ensure healthy working conditions for employees working on dairy farms in the Northeast United States. The program audits Sunset each year and conducts interviews with employees to make sure healthy work conditions are in place. “Milk with Dignity really helps with the communication between employee and employers and employee to employee,” says Bellavance, adding that it also has led to great employee retention.

SUNSET LAKE FARM IS HOME TO CLOSE TO 1,000 DAIRY COWS.

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ONE CHEF :: THREE RECIPES | E AT

TURN THE PAGE FOR THREE DELICIOUS RECIPES FROM JULIA’S COOKBOOK

CHEF IT UP Simple, Satisfying Food with Julia Turshen In her new cookbook, the bestselling author mingles family memories with her favorite foolproof comfort dishes. BY R E B ECC A H E ATO N

ince she was young, Julia Turshen, author of numerous award-winning cookbooks, has always been cooking. “As long as I can remember, I’ve been drawn by a magnetic force to the kitchen. It’s where I’ve always wanted to be,” she says. In her newest book, Simply Julia: 110 Easy Recipes for Healthy Comfort Food (Harper Wave, 2021), Turshen assembles a collection of recipes with a nutritious take on the simple, comforting meals she grew up with. Here, we share a few of Turshen’s juiciest cooking insights and tips from her book.

What home cooking means

Definition of healthy eating

To me, home cooking is about sustaining family or whomever you live with. It happens daily and is a continuous cycle of one meal feeding the next. It’s also one of the things that pretty much everyone in the world has in common, which I think is extraordinary. When I’m cooking, I often pause to think about how many people are doing this at the same time, which creates a deep sense of connection.

Healthy eating is a very loving thing. It’s as much the food I’m eating as it is how I feel when I’m eating it. It’s also a deep sense of connection to myself and people around me, to the people who grew the food or who prepared it, not to mention to the people I’m eating it with.

NOSTALGIA AS AN INGREDIENT Nostalgia is one of my favorite ingredients. When I cook, I am trying to get in touch with all of the family who came before me from Eastern Europe and those memories, with a goal of recreating or putting a different spin on foods I grew up with.

MELINA HAMMER

3 Cooking Tips “Always think about your future 1 self. If you are going to make a batch of cookie dough, why not double it and freeze the second batch to cook another day? If making a pot of rice, double it and keep extra in a container in the fridge to pull out and make a quick fried rice or side dish.”

I can never have enough kitchen 2 towels; they are a very versatile tool. I use them for everything, from drying produce I just washed, to folding and using as an oven mitt. I use a towel to squeeze out grated potatoes to make potato latkes.

If you love to bake, I encourage using a digital scale. It took me a bit to adjust and be open to using one, but it simplifies everything. You can mix all ingredients into one bowl without dirtying measuring spoons and cups. And you will guarantee the final baked good will turn out just as the recipe intends.

LIVENATURALLYMAGAZINE.COM

CHEF IT UP

HERE ARE SOME OF OUR FAVORITE RECIPES FROM JULIA TURSHEN’S COOKBOOK

Fancy Weeknight Salmon Salad SERVES 4

½ pound salmon, in one large piece, skin and bones discarded (doesn’t matter how thick the piece is) 1 pound assorted mushrooms, tough stems discarded, roughly chopped Cooking spray (my preference is olive oil spray, but use whatever you have) Kosher salt ½ tsp freshly ground black pepper 1 large or 2 medium shallots, thinly sliced (about a large handful sliced shallots, or red onion) ½ tsp granulated sugar 2 Tbsp red wine vinegar 2 Tbsp extra-virgin olive oil 2 Tbsp soy sauce 2 Tbsp fresh lemon juice (or just more red wine vinegar) 2 Tbsp well-stirred tahini 5 oz fresh baby arugula 2 ripe avocados, peeled, pitted, and diced ¼ cup roasted, salted almonds, roughly chopped DIRECTIONS 1. Preheat your oven to 425º.

SPRING/SUMMER 2021 | OPTIMUM WELLNESS

TOP 5 THINGS ALWAYS IN JULIA’S REFRIGERATOR

bowl and toss well to combine. Transfer arugula to a large serving platter. 6. Break fish into large pieces and place them on top of the arugula. Top fish with the roasted mushrooms and top those with the shallots and their pickling liquid. Top with the avocado and almonds. Serve immediately. PER SERVING: 409 CAL; 21 G PROTEIN; 20 G CARB (6 G SUGAR); 782 MG SODIUM; 10 G FIBER

1 Eggs

2 Corn Tortillas

3 Dijon Mustard

4 Kimchi

5 Better than Bouillon

MELINA HAMMER

2. Line a sheet pan THIS with parch“FANCY” ment paper. SALAD Place salmon feels impressive in middle of but is also the pan and 3. Meanwhile, super- simple surround it with to prepare. place ½ tsp salt in the mushrooms. a small bowl with Coat fish and shallots, sugar, and mushrooms generred wine vinegar. ously with cooking spray 4. Stir well to dissolve salt and and sprinkle everything with sugar and let mixture sit while ½ tsp salt and pepper. Roast the fish roasts. until the fish flakes easily and is opaque in the center (test by 5. Place olive oil, soy sauce, poking it with a paring knife), lemon juice and tahini in a large and mushrooms are tender bowl and whisk until smooth. and browned in spots, about Season the dressing to taste 25 minutes. with salt. Add arugula to the

ONE CHEF :: THREE RECIPES | E AT

Stewed Chickpeas with Peppers and Zucchini SERVES 4

FOR THE SAUCE 1 large handful fresh Italian parsley, finely chopped (a little stem is fine) 3 Tbsp fresh lemon juice

Red Lentil Soup Dip ABOUT 2 CUPS

3 Tbsp coconut oil (or extra-virgin olive oil) 2 tsp garam masala (or ½ teaspoon each ground cumin, coriander, turmeric and black pepper) ½ cup split red lentils One 13½-oz can coconut milk 1 tsp kosher salt 2 Tbsp plain yogurt (or coconut milk yogurt if you’re vegan), for serving 2 Tbsp toasted unsweetened coconut flakes, for serving DIRECTIONS 1. Place coconut oil and garam masala in a medium saucepan over medium heat. When spices begin to smell fragrant, just about 30 seconds, stir in lentils,

THIS DISH is a great way to and/or orange), medium use up a ton of stemmed, heat. Once produce without a seeded, and it’s warm, thinly sliced ton of effort. add onion, Flexible cooking 2 Tbsp tomato garlic, bell at its best. paste peppers, 2 tsp dried tomato paste, oregano oregano and a Kosher salt large pinch of salt. 2 medium zucchini (about ¾ Cook, stirring now and then, pound), ends trimmed, cut into until vegetables begin to soften, bite-sized pieces about 5 minutes. Stir in zucchi2 15-ounce cans chickpeas, ni, chickpeas, water and another rinsed and drained large pinch of salt. Turn heat to ¼ cup water high, and when that little bit of water begins to boil, turn heat 1 Tbsp red wine vinegar to medium-low, cover the pot, SERVE OVER: and cook, uncovering it every Cooked couscous, pasta, rice, so often to stir, until zucchini is quinoa or any other grain very soft and mixture is stewy, about 25 minutes. Turn off DIRECTIONS heat, stir in vinegar and season 1. First, make the sauce. Place mixture to taste with salt. parsley, lemon juice, vegan mayonnaise and salt in a small 3. Serve the stew warm over bowl and stir well to combine. couscous (or whatever you’re Reserve the mixture. serving it with). Top each serving with a large spoonful of sauce. 2. Next, make the stew. Place PER SERVING: 893 CAL; 38 G PROTEIN; olive oil in a large, heavy 125 G CARB (21 G SUGAR); 581 MG SODIUM; pot (like a Dutch oven) over 23 G FIBER

½ cup vegan mayonnaise (or regular mayonnaise if you’re not vegan) ½ tsp kosher salt FOR THE STEW 3 Tbsp extra-virgin olive oil 1 medium red onion, thinly sliced into half moons 4 garlic cloves, minced 2 bell peppers (red, yellow,

THIS RECIPE is inspired by leftover red lentil soup that was mistaken for hummus. Serve with raw veggies or any type of cracker.

coconut milk and salt. Bring mixture to a boil, turn heat to low, cover the pot, and simmer until the lentils are completely soft, 20 to 25 minutes. Season mixture to taste with salt. Turn off heat and let mixture cool to room temperature. It will thicken slightly as it cools. Transfer dip to a serving bowl. Top with yogurt and toasted coconut and serve immediately. PER SERVING: 274 CAL; 6 G PROTEIN; 15 G CARB (3 G SUGAR); 406 MG SODIUM; 3 G FIBER

RECIPES EXCERPTED FROM SIMPLY JULIA: 110 EASY RECIPES FOR HEALTHY COMFORT FOOD © 2021 BY JULIA TURSHEN. PUBLISHED BY HARPER WAVE, AN IMPRINT OF HARPERCOLLINS PUBLISHERS. REPRINTED BY PERMISSION. NUTRITIONAL VALUES CALCULATED AT HAPPYFORKS.COM/ANALYZER

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burGERS And FriEs SHEM BURGER BY A ND R EA H A N NEM A N N

This burger was created with the belief that a vegan burger should not taste like birdseed! SERVES 6 2½ Tbsp ground flaxseed 1 ⁄3 cup filtered water 2 Tbsp olive oil, plus extra for cooking the patties 3 cloves garlic, chopped 2 small white onions, chopped 2 Tbsp tomato paste 7 cups cooked brown lentils

½ cup cooked black beans 2 Tbsp finely grated beet ½ cup chopped button mushrooms 1 ⁄3 cup chopped green onions 2 Tbsp vegan Worcestershire sauce ¾ cup old-fashioned gluten-free rolled oats

¼ cup all-purpose gluten-free flour Sea salt and freshly ground black pepper 6 gluten-free burger buns TOPPINGS Romaine or butter lettuce leaves, tomato slices, grilled onions, avocado, sprouts, vegan mayo, hummus

Healthy options that go beyond your basic beef and potatoes.

DIRECTIONS 1. Combine flaxseed and water in a blender or food processor and blend on high speed for 30 to 60 seconds until smooth. Transfer to a bowl and set aside. 2. Heat a large skillet over medium heat and add olive oil. Add garlic and onions, and cook until softened and golden brown, 2 minutes. Add tomato paste and mix well, reduce heat to low, and cook 5 minutes, or until the onions are cooked through. 3. Remove skillet from the heat and stir in lentils. Transfer to a large bowl. Fold in half of black beans and grated beet, mix well with a wooden spoon 2 to 3 minutes to combine. 4. Transfer half of this mixture into a blender or food processor. Pulse 15 to 30 seconds, until mostly smooth. Remove from blender or food processor and return to the bowl. 5. Add mushrooms, green onions, Worcestershire sauce and remaining black beans. Mix well with a spatula or with your hands for 2 to 3 minutes to combine. Add flaxseed mixture and continue mixing until all ingredients are combined. 6. Add oats and flour to bowl and mix another 2 to 3 minutes. Ingredients should have a sticky and coarse consistency. Cover and allow mixture to chill in fridge for 25 to 60 minutes. 7. Form ¼-inch-thick patties. Season with salt and pepper on both sides. 8. Heat an oiled flat skillet or indoor or outdoor grill over medium-high heat. Add patties and cook 3 to 5 minutes on each side.

RUNNING SHORT ON TIME?

TRY. Impossible™ Burger Patties

SPRING/SUMMER 2021 | OPTIMUM WELLNESS

PER SERVING, WITHOUT TOPPINGS: 530 CAL; 30 G PROTEIN; 9 G FAT; 89 G CARB (10 G SUGARS); 268 MG SODIUM; 25 G FIBER EXCERPTED FROM PLANT OVER PROCESSED: 75 SIMPLE & DELICIOUS PLANT-BASED RECIPES © 2020 BY ANDREA HANNEMANN. PUBLISHED BY DEY STREET.

PETRINA TINSLAY PHOTO CREDIT

9. Serve burgers on buns with your choice of toppings and condiments.

H E A LT H YX XKXI TXCXHX EXN X | E AT

PEPPER JACK GUACAMOLE BURGERS BY STAC I E B I L L I S

The combo of fresh ingredients makes these burgers a slam-dunk for flavor. 1 Tbsp neutral oil, such as grapeseed, plus more for brushing the grill 1½ pounds ground chicken (preferably 1 lb white meat plus ½ lb dark meat) ½ cup shredded pepper jack cheese ¼ cup finely chopped scallions, white and green parts (from about 2 scallions) 1 tsp garlic powder

½ tsp ground cumin ½ tsp salt ¼ tsp freshly ground black pepper 4 toasted rolls

DIRECTIONS 1. Preheat grill to medium and brush with oil. In the meantime, add oil, chicken, cheese, scallions, garlic powder, cumin, salt and pepper to a medium bowl. Use your hands to combine well, being careful not to overmix, which can make the burgers tough.

FOR SERVING Lettuce, guacamole, sliced red onion, sliced tomato (you can substitute fresh pico de gallo)

2. Lightly wet your hands before forming the mixture into four equal patties, each about ½-inch thick. Grill until cooked through, 5 to 7 minutes per side. (You can also cook these in the broiler or in a large, oiled skillet

COOK’S NOTE Unlike beef and other red meat, ground chicken can get very sticky. When forming patties, keep your hands slightly damp to help keep the chicken from sticking to them.

SERVES 4

set over medium heat for about the same time.) Allow burgers to rest for 5 minutes before serving on toasted rolls topped with lettuce, guacamole, red onion, and tomato. When tomatoes are out of season, or whenever you prefer, use pico de gallo instead. PER SERVING, WITHOUT TOPPINGS: 458 CAL; 38 G PROTEIN; 23 G FAT; 23 G CARB (3 G SUGARS); 704 MG SODIUM; 1 G FIBER EXCERPTED FROM WINNER! WINNER! CHICKEN DINNER: 50 WINNING WAYS TO COOK IT UP © 2020 BY STACIE BILLIS. PHOTOGRAPHY BY DOMINIC PERRI. USED WITH PERMISSION FROM STOREY PUBLISHING.

TRY.

DOMINIC PERRI

ADD MORE FLAVOR AND SPICE WITH Primal Kitchen Classic BBQ Sauce

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E A T | H E A LT H Y K I T C H E N

SALMON BURGERS BY DANIEL L E R ENOV

It’s nice to break up the monotony of beef burger after beef burger with something lighter that doesn’t sacrifice flavor. SERVES 4 12 oz skinless salmon 1 small red onion, finely diced 1 tsp minced garlic ¼ cup parsley leaves, chopped ½ large red bell pepper, finely diced 1 jalapeno pepper, finely diced (remove seed and membrane if you don’t want it to be too spicy) 1½ tsp salt 1 tsp cracked black pepper

1 Tbsp lemon zest (from about 1 lemon) 1 tsp fresh lemon juice 1 Tbsp mayonnaise 1 tsp Dijon mustard 1 tsp Worcestershire sauce ½ cup panko breadcrumbs (unseasoned is best) 1 egg, lightly beaten Oil, for frying Buns, for serving, optional

DIRECTIONS 1. Cut fish into 1-inch chunks; add to bowl of a food processor fitted with the “S” blade. Pulse until fish resembles the texture of ground beef. 2. Add ground salmon to a large bowl along with remaining ingredients. Mix until ingredients are well distributed and combined. 3. Cover bowl with plastic wrap; refrigerate for 2

hours so all the flavors can come together. 4. When ready to cook, heat a pan over medium-high heat; add 2 Tbsp canola oil. Form patties with your hands, using ¼ cup of the mixture for each patty. 5. Add several patties to oil; cook for 3 minutes on one side. Then flip and cook 2 minutes on second side. Transfer to a

cooling rack while you fry the rest of the salmon. You may need to add oil to the pan to prevent them from sticking. 6. Serve on buns or alone alongside chipotle lime crema and some pickled onions or cabbage or other toppings. PER SERVING, WITHOUT BUN OR TOPPINGS: 195 CAL; 20 G PROTEIN; 8 G FAT; 8 G CARB (3 G SUGARS); 1,339 MG SODIUM; 1 G FIBER EXCERPTED FROM PEAS LOVE AND CARROTS © 2020 BY DANIELLE RENOV. ARTSCROLL MESORAH PUBLICATIONS. PHOTOS BY MOSHE WULLIGER.

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SPRING/SUMMER 2021 | OPTIMUM WELLNESS

MOSHE WULLIGER PHOTO CREDIT

In a bowl combine, stirring until incorporated: ½ cup vegan sour CHIPOTLE cream (can use regular dairy sour LIME CREMA cream or Greek yogurt), 2 Tbsp fresh lime juice, 1 Tbsp adobo ½ CUP from a can of chipotles in adobo, ¼ tsp salt

H E A LT H Y K I T C H E N | E A T

SAUCE RECIPE BELOW

EGGPLANT FRIES (+ SPECIAL SAUCE) B Y TA L I A P O L LO C K

Since eggplant is a nightshade niece of the best frying plant (potato), it should be no surprise that this is one purple people pleaser. SERVES 3 TO 4 1 large eggplant 2 Tbsp olive oil 1 tsp sea salt or pink salt ½ tsp freshly ground black pepper 1 tsp smoked or sweet paprika

2 tsp maple syrup ¾ cup almond meal or flour (or oat or rice flour if allergic to nuts) 2 Tbsp nutritional yeast

2. Place eggplant fries in a large bowl and sprinkle with olive oil. Toss around to coat. (L TO R): LINDA XIAO, ILENE GODOFSKY MORENO, AUDREY ROBERTS

TURNIP FRIES

BY ILENE GODOFSKY MORENO

B Y L I N D S AY B OY E R S , C H N C

The touch of added sweetness will win the hearts and palates of everyone at the table. SERVES 4

Often overlooked at the supermarket, turnips make a great alternative to carb-loaded potatoes. SERVES 2

BEET FRIES 4 medium beets, well scrubbed 2 Tbsp coconut sugar 1 Tbsp coconut oil, melted ¼ tsp salt

SWEET YOGURT SAUCE ¼ cup plain unsweetened nondairy yogurt 1 Tbsp maple syrup 1 ⁄8 tsp ground cinnamon

DIRECTIONS 1. Preheat oven to 400°. Grease a baking sheet or line it with parchment paper.

DIRECTIONS 1. Preheat oven to 400°. Wash and dry eggplant and then cut it into thin, fries-like sticks.

3. Add salt, pepper, paprika and maple syrup. Toss again to coat every fry. 4. Add almond meal and nutritional yeast and, again, toss to coat them well. 5. Line a rimmed baking sheet with parchment paper and spread fries out evenly. Bake about 45 minutes, or until golden brown. While fries bake, make sauce by stirring together all ingredients in a small bowl. PER SERVING OF FRIES: 123 CAL; 4 G PROTEIN; 7 G FAT; 13 G CARB (7 G SUGARS); 852 MG SODIUM; 5 G FIBER EXCERPTED FROM PARTY IN YOUR PLANTS: 100+ PLANT-BASED RECIPES AND PROBLEM-SOLVING STRATEGIES TO HELP YOU EAT HEALTHIER © 2020 BY TALIA POLLOCK. PUBLISHED BY AVERY, AN IMPRINT OF PENGUIN RANDOM HOUSE LLC.

SPECIAL SAUCE

SWEET BEET FRIES

2. Peel beets and trim off ends. Slice into ¼-inch-thick fry shapes. Place in a large bowl. Add coconut sugar, coconut oil and salt, and toss until fries are thoroughly coated. Spread them out on the baking sheet. 3. Bake 20 minutes, then remove from the oven, flip, and bake another 15–20 minutes, until crispy. 4. While the fries bake, prepare the Sweet Yogurt Sauce by stirring all the ingredients together in a small bowl. 5. Serve fries fresh out of the oven, with the sauce on the side for dipping. PER SERVING WITH SAUCE: 114 CAL; 2 G PROTEIN; 4 G FAT; 19 G CARB (16 G SUGARS); 217 MG SODIUM; 3 G FIBER EXCERPTED FROM THE COLORFUL FAMILY TABLE © 2019 BY ILENE GODOFSKY MORENO. PUBLISHED BY BENBELLA BOOKS.

2 medium turnips, peeled and cut into 2-inch sticks 2 Tbsp olive oil 4 Tbsp grated Parmesan cheese ¼ tsp salt

¼ tsp black pepper ¼ tsp chili powder

DIRECTIONS 1. Preheat oven to 425°. 2. Place turnip sticks on foil-lined baking sheet in a single layer. Sprinkle olive oil, Parmesan cheese, salt, pepper and chili powder over turnips and toss to coat. 3. Bake 15 minutes, flip fries over, and then bake another 15 minutes. Serve warm. USING AN AIR FRYER Fries do especially well in an air fryer because the circulating air allows NO TIME TO them to crisp up MAKE A SAUCE? better and faster. TRY. If you have an air Primal Kitchen fryer, place your cut Organic Unsweetened turnips in the basket Ketchup and air-fry at 400° for 15 minutes or until fries start to turn slightly golden. PER SERVING: 197 CAL; 4 G PROTEIN; 16 G FAT; 10 G CARB (5 G SUGARS); 563 MG SODIUM; 2 G FIBER EXCERPTED FROM THE KETO FOR TWO COOKBOOK © 2019 BY LINDSAY BOYERS. USED WITH PERMISSION OF ADAMS MEDIA, AN IMPRINT OF SIMON & SCHUSTER.

Blend in blender until smooth: 1 (14-oz) package of soft or silken tofu (drained), 2 Tbsp sriracha (3 Tbsp if you like it really spicy), ¼ cup ketchup, 2 Tbsp coconut sugar, 1 tsp sea salt or pink salt, ½ tsp apple cider vinegar LIVENATURALLYMAGAZINE.COM

BOWLS Easy recipes that are flexible, fun and delicious.

THE ANYTIME BREAKFAST BOWL BY SARA H A D L ER

This is the perfect breakfast meal: warm, filling and vegetable-forward. SERVES 2

1 large spaghetti squash (see Cook’s Note) Olive oil 1 tsp sea salt 1 tsp freshly ground black pepper 6 carrots, cut in half lengthwise 3 kale leaves, stemmed and torn

2 large organic, cage-free eggs OPTIONAL TOPPINGS: avocado, carrot tops, hot sauce, salsa

DIRECTIONS 1. Roast your spaghetti squash: Preheat the oven to 400° and line a baking sheet with parchment paper. Cut spaghetti squash in half lengthwise. Scoop out seeds and discard. Rub all sides of squash with olive oil, and sprinkle inside with sea salt and pepper. Place, cut-side down, on prepared baking sheet and bake 15 minutes. Remove pan from the oven, add the carrots, and season with more olive oil, salt and pepper. Return to oven and bake 20 to 25 minutes more, until you can

easily poke skin with a fork. Let cool for a few minutes before scraping flesh off the sides into noodles.

2. When ready to make your bowl, heat a splash of olive oil in a large skillet over medium-high heat. Place carrots in the skillet to cook first. Add spaghetti squash noodles next, just to warm. In the last minute, add torn kale leaves and cook until they wilt, sprinkling everything with extra sea salt and pepper. Transfer to serving bowls. 3. Add a bit more oil to pan and fry eggs to your liking. Place on top of the spaghetti squash, adding whatever other toppings or sauces you’d like. PER SERVING, MINUS TOPPINGS: 241 CAL; 7 G PROTEIN; 12 G FAT; 29 G CARB (12 G SUGARS); 1,327 MG SODIUM; 8 G FIBER EXCERPTED FROM SIMPLY REAL EATING: EVERYDAY RECIPES AND RITUALS FOR A HEALTHY LIFE MADE SIMPLE. © 2020 SARAH ADLER. PHOTOGRAPHY BY CARINA SKROBECKI. REPRODUCED BY PERMISSION OF THE COUNTRYMAN PRESS, A DIVISION OF W.W. NORTON & COMPANY.

COOK’S NOTE

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SPRING/SUMMER 2021 | OPTIMUM WELLNESS

CARINA SKROBECKI

The spaghetti squash and carrots can be roasted ahead of time and stored in the fridge until you are ready to assemble the bowls.

FA FA S ST T & & F F LL AV AV O OR RF FU U LL || E EA AT T

EASY SALMON POKE BOWL BY RAC H EL P H I PPS

A colorful Hawaiian-style poke bowl. Mango works really well in place of pineapple. SERVES 2 HEALTHY SWAP.

½ cup brown basmati rice 2 tsp dark soy sauce 1 Tbsp rice wine vinegar 1 Tbsp toasted sesame oil 2 tsp furikake (or toasted black sesame seeds) 7 oz sushi-grade salmon 1 large spring onion large handful of fresh pineapple 1 small avocado 2 large radishes 6 Tbsp kimchi

DIRECTIONS 1. Cook rice in a saucepan of boiling water for 25 minutes, until just tender. 2. While rice is cooking, prepare rest of your ingredients. To make dressing, whisk together soy sauce, rice vinegar, toasted sesame oil and furikake.

HAARALA HAMILTON @ HODDER & STOUGHTON 2020

3. Cut salmon into bitesized cubes, trimming off any skin or excess fatty bits as you go. Toss salmon in prepared dressing. 4. Thinly slice spring onion and cut pineapple and avocado into bite-sized chunks. Thinly slice radishes. 5. Once rice is cooked, rinse it under a cold tap until cooled and drain well. (If I have time I like to cook the rice a bit in advance so I can let it cool a little at room temperature. Don’t leave it for too long, though, as harmful bacteria can grow in room-temperature rice.) 6. Spoon salmon over rice and arrange rest of the ingredients on top to build your ideal bowl. PER SERVING: 518 CAL; 27 G PROTEIN; 31 G FAT; 38 G CARB (14 G SUGARS); 805 MG SODIUM; 11 G FIBER EXCERPTED FROM ONE PAN PESCATARIAN: 100 DELICIOUS DINNERS - VEGGIE, VEGAN, FISH © 2020 BY RACHEL PHIPPS. PUBLISHED BY QUERCUS.

IN THE MOOD FOR PASTA? Replace rice with Barilla Red Lentil Rotini Pasta

E A T | FA S T & F L AV O R F U L

GRILLED PEPPER AND SWEET CORN SALAD & CREAMY AVOCADO-LIME RANCH DRESSING BY N I C KI SI ZEM O R E

This is the kind of meal that begs to be eaten outdoors.

SERVES 4

DRESSING 1 medium avocado, pitted and peeled 1 garlic clove, coarsely chopped 1 small scallion, thinly sliced ½ jalapeno, seeds and ribs discarded ¼ cup lightly packed fresh cilantro leaves ¼ cup water ¼ cup neutral vegetable oil (such as grapeseed) 2 Tbsp lime juice 2 Tbsp rice vinegar ½ tsp honey Salt and freshly ground black pepper

BOWLS 1 medium red bell pepper, quartered 1 medium yellow bell pepper, quartered 1 Tbsp extra-virgin olive oil Salt and freshly ground black pepper 2 ears corn 2 cups cooked grains (cooled) 1 romaine heart, coarsely chopped 2 scallions, thinly sliced Toasted pepitas, for serving Crumbled cotija or feta cheese, for serving

DIRECTIONS 1. Combine avocado, garlic, scallion, jalapeno, cilantro, water, vegetable oil, lime juice, vinegar and honey in a blender and season with salt and pepper. Blend on high speed until smooth. Taste and adjust seasonings as needed. 2. Preheat a grill to medium-high. 3. Drizzle red and yellow bell peppers with olive oil. Season with salt and black pepper. 4. Discard dark green outer husks of corn, leaving inner husks intact. Peel back inner husks halfway and pull off the silk. Wrap cobs back in their husks. 5. Arrange bell peppers and corn on the grill. Cook, flipping peppers and turning corn occasionally, until peppers are lightly charred on both sides and corn kernels are bright yellow and lightly toasted, 8 to 10 minutes. Transfer vegetables to a cutting board. Coarsely chop peppers and cut corn kernels off cobs. Let cool. 6. Place vegetables in a large bowl, and add grains, lettuce and scallions. Toss with enough dressing to coat. Season with salt and black pepper to taste. Top with pepitas and cheese. Serve with remaining dressing on the side.

SPRING/SUMMER 2021 | OPTIMUM WELLNESS

KATRIN BJÖRK

HEALTHY SWAP. DON’T HAVE TIME TO MAKE DRESSING? Use Primal Kitchen Ranch Dressing with Avocado Oil

PER SERVING, MINUS TOPPINGS: 680 CAL; 15 G PROTEIN; 29 G FAT; 97 G CARB (5 G SUGARS); 54 MG SODIUM; 15 G FIBER

FA S T & F L AV O R F U L | E A T

BRUSSELS SPROUT AND PEANUT BUTTER CURRY BOWL BY L IN DSAY MAITLAND H UN T

LINDA PUGLIESE

The kimchi on top will help keep your gut happy. SERVES 4 1½ cups short-grain brown rice, sprouted, soaked, or rinsed 2 pounds brussels sprouts, halved 3 Tbsp preferred cooking oil 1 tsp kosher salt, plus more if needed ¼ tsp freshly ground black pepper 2 (13.5-oz) cans unsweetened coconut milk ½ cup natural peanut butter

1½ cups water 4 garlic cloves, minced fine 1 Tbsp plus 1 tsp curry powder ½ tsp Aleppo pepper flakes or crushed red pepper, plus more for serving 2 Tbsp lime juice Kimchi, for serving (I like about ½ cup on my bowl) ½ cup fresh cilantro leaves Lime wedges, for serving

DIRECTIONS 1. Preheat oven to 425° with racks in top and bottom positions. 2. Bring a large pot of water to a rolling boil. Add rice. Cook until just tender, 26 to 30 minutes. Drain and keep warm. 3. Meanwhile, in a large bowl, toss brussels sprouts, oil, salt and black pepper. Divide between two rimmed baking sheets. Roast, tossing once and switching baking sheets from top to bottom halfway through, until golden brown and tender, 24 to 28 minutes. 4. In a small pot, combine coconut milk, water, peanut butter, garlic, curry powder and Aleppo pepper. Bring to a boil over medium-high heat. Reduce heat to maintain a simmer and cook, whisking occasionally, until slightly thickened,

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about 10 minutes. Remove from heat and stir in lime juice. Taste and season with salt. 5. Divide rice among serving bowls. Top with curry, brussels sprouts, kimchi and cilantro. Sprinkle with more Aleppo pepper, if you want, and serve with lime wedges. PER SERVING: 446 CAL; 12 G PROTEIN; 24 G FAT; 49 G CARB (4 G SUGARS); 426 MG SODIUM; 7 G FIBER EXCERPTED FROM HELP YOURSELF : A GUIDE TO GUT HEALTH FOR PEOPLE WHO LIKE DELICIOUS FOOD © 2020 BY LINDSAY MAITLAND HUNT. PUBLISHED BY HOUGHTON MIFFLIN HARCOURT. ALL RIGHTS RESERVED. NUTRITIONAL VALUES CALCULATED AT HAPPYFORKS.COM/ ANALYZER

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BOOST YOUR GUIDE TO NATUR AL SUPPLE ME NT HEALTH

Spring into

HEALTH A natural supplement routine can help fill that nutritional gap.

LIVE NATURALLY. SHOP WISELY.

DETOX DIET:

Natural ways to support optimal body function

TO THE BONE:

Four supplements to bolster bone health

GESUNDHEIT!

Natural supps to curb the woes of allergy season

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BOOST | X X X X X X X

Among the many types of diets, a detox may be the best one to help your body’s systems reset and function optimally. But there’s more to it than just a fast or annual cleanse. B Y N A N C Y C O U LT E R - P A R K E R

e typically equate dieting to weight loss. But not all diets are intended to just shed pounds. There are also regimens specifically designed to clean up our eating habits and address our body’s exposure to environmental pollutants. Detoxification is one such diet. If you’re feeling fatigued or achy, have chronic constipation or experience multiple allergies, you might consider a detox diet. “Detoxification is part avoidance and part elimination. It’s avoiding things we’re getting exposed to and eliminating toxins we have stored in our body,” says Mary Shackelton, M.P.H., N.D., founder of Holistica Integrative Care in Boulder, Colo.

DETOX VS. CLEANSE VS. FAST A detox diet focuses on healing the five main pathways the body uses to excrete toxins—through the bowels, kidneys, lymph system, skin and liver. Toxins can come from food, the air we breathe and our work environment. They include chemicals and pollutants such as pesticides, plastics, secondhand smoke, radon, heavy metals, alcohol or even over-the-counter medications like acetaminophen. “Getting all of those pathways optimized equals detoxification,” Shackelton says. This, she explains, is different from a cleanse or a fast. A cleanse, for instance, is more like

SPRING/SUMMER 2021 | OPTIMUM WELLNESS

a temporary removal of something, such as the elimination of alcohol, caffeine or sugar. And fasting is complete abstinence from food. “It gives your organs a rest and a break, but your body has phases of detoxification that require high-quality protein and nutrients. So, when you fast, the withdrawal of micro- and macronutrients stops the detoxification process,” she explains. Detoxification is not one-size-fits-all, though. The approach a person takes to a detox should depend on genetics, as well as the quantity and quality of exposure to toxins. Conditions such as an autoimmune disease, cancer or

CONSUME HIGHQUALITY PLANTS AND PROTEINS There are a variety of detox regimens, but one of the most common is to start by detoxing the liver, which in turn affects the other pathways. There are two phases of liver detoxification. Phase one is about oxidizing toxins to break them down to be more water soluble, so they can more easily move through and out of the body in phase two. Eating a healthy diet is a key part of this, consuming high-quality protein sources and phytonutrients—nutrients from plants—including polyphenols, flavonoids and antioxidants. “I always go back to the healthiest diet you can find, including seven to nine servings of fruits and vegetables a day,” Shackelton says. “If you have those, you have all of the nutrients and the fiber and the things that support a healthy microbiome, which also supports good detox.” Phase two aims to neutralize these broken-down toxins through a process called conjugation, when the toxins bind to “conjugates” such as amino acids, glutathione or sulfur (found in garlic, eggs and cruciferous vegetables, for instance) to make them less harmful as they move through the body. Enzymes help with this, too. During conjugation, these remnant toxins are filtered through the kidneys to be removed through urine or

SHUTTERSTOCK

The Detoxification Diet

another chronic illness are also factors to consider. When asked how long someone should detoxify, Shackelton’s answer is also a question: “How long is a piece of string? It depends on the goal,” she explains. “Are you fighting cancer or doing a heavy-metal detoxification? Or you might just need to remove bad influences through a detox and then do a cleanse to start again.” For this reason, Shackelton recommends consulting a health expert to best understand how to approach a detox diet that meets your personal needs.

S U P P L E M E N TA L H E A LT H C A R E | B O O S T

through the liver and bile that goes into the small intestine and is later removed through stool. “Excretion is the goal of detoxification and is a coordinated process that requires a healthy diet with dense nutrients,” Shackelton says.

TOOLS FOR DETOXIFICATION A detoxification diet begins with a healthy regimen of fruits and vegetables, while these other supplements and activities help you along the path, too. When considering a detox diet, it is always best to consult with a health care expert first.

HYDRATION IS KEY In addition to eating a nutrient-rich diet, hydration is vital to flush toxins out of the body and detoxify. Noting that kidney function declines with age because of toxic exposure, Shackelton says one way to not struggle with excreting toxins is to stay hydrated. “A really nutrient-dense diet is number one, because it drives the two phases of detoxification in the liver. And then lots of water is number two,” she says. Yet with that, Shackelton cautions that it’s OK to do a detox diet just to “spring clean” your body, but if you feel you are extremely toxic, it’s best to consult with a health care expert before taking on a detox on your own. If phases one and two of a detox are not managed properly, Shackelton says, you can end up worse off than when you started. This happens when toxins are broken down, but a person fails to move them quickly through the body to the point of excretion. “If someone is extremely toxic and they start to detox and they don’t have the proper plan in place, they can become ill,” she explains. “Toxins are stored in fat, and as they are liberated, their pathways have to be upregulated so people don’t get sicker. For instance, if you have a lot of mercury in your body from fish or dental work, if you let it out and it doesn’t get shuttled out of the body, it will get reabsorbed,” she explains. Detoxification for heavy metals, she notes, requires guidance or medical supervision. Ultimately, the benefits of detoxification can be losing weight, gaining more energy, building a strong immune system, and helping your body and its systems function more efficiently. Once you go through the detox, be mindful that health care specialists, like Shackelton, often suggest taking vitamins and minerals, as well as pre- and probiotics, to rebuild and boost your microbiome and the pathways used for excretion.

Curcumin This phytonutrient is the most potent curcuminoid compound found in turmeric. It is believed to support detoxification, especially through breaking down toxins and preparing them for elimination. Take 1,000 mg daily.

Garlic Like turmeric, garlic is also a phytonutrient that helps the body detoxify. It contains allicin, a chemical that supports the production of white blood cells and combats toxins. Additionally, it’s a major source of sulphate, which supports phase-two detoxification. Garlic is also considered a chelator, which means it binds to metals, as well as other toxins in the body, which are then filtered through the kidney and excreted in urine. Take 700–2,100 mg daily.

Green tea extract or catechins Green tea is rich in water-soluble polyphenols, also known as catechins.

These are known to aid detoxification by helping flush out toxins from the body and providing antioxidant support. To get your dose of catechins, you can drink green tea or take a green tea extract supplement in the form of a capsule, pill or powder. Take 500 mg or more daily.

Sweating Sweating, Shackelton notes, is an incredible tool, whether in a sauna or through exercise. Excreting through sweat is an efficient way our bodies are designed to detoxify.

Lymphatic massage “It’s not really a massage. It’s a gentle touching of the lymphatic vessels. Exercise is also a form of lymphatic massage, because muscles contract around the lymph vessels and nodes and help them move so that they can be cleaned and recycled,” Shackelton explains. “For lymphatics, I also use a dry brush, which is like a loofah scrub.” Using a

dry brush against your skin can cause friction prior to showering, which causes your blood flow to help eliminate toxins through the capillaries.

Epsom salts Having an Epsom salt bath is another safe way to detox, Shackelton says. In particular, it supports phase-two detox. She suggests using 1 pound of salt per bath and soaking in it for 20 minutes.

Burdock root Rich in antioxidants and a natural diuretic, this herb has been shown to help remove toxins from the bloodstream and to increase circulation. It improves both liver function and elimination. It can be taken as a tea or a supplement.

Uva ursi or bearberry This herb is known to counter urinary tract infections and promote bladder health, but it is also thought to reduce inflammation and be a good kidney tonic and detoxifier.

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No B12 Bones K2 About It

Four natural supplements to help bolster your bone health. B Y K AT H R Y N L E AV I T T

our bones have many vital functions. Along with providing a framework for your body, they interact with your muscles for a wide range of movements and protect many of your internal organs. Bone is a metabolically active organ that continually remodels itself, says Shivani Sahni, Ph.D., a nutritional epidemiologist at Harvard Medical School who studies age-related bone loss. One of the most common conditions that affects our skeletal system as we age is osteoporosis, causing millions of broken bones every year, particularly in postmenopausal women over age 50. According to Sahni, osteoporosis throws the bone-rebuilding process out of balance, leading to further bone loss. Good nutrition can help build and maintain healthy bone mass, and these nutrients in particular are standouts.

deficient in vitamin B12 unless they use fortified products or take supplements. Tucker recommends 500 to 1,000 mcg of vitamin B12 daily; although this is a high amount, she explains, most is not absorbed.

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VITAMIN K2.

VITAMIN D.

VITAMIN B12.

Adequate vitamin D is critical for boosting calcium absorption. Our natural ability to create vitamin D from the sun declines with age and in the winter, causing deficiency. People with dark skin may also not make enough vitamin D from the sun, Sahni says. A 2019 meta-analysis looking at more than 34,000 participants found that daily supplementation with both vitamin D and calcium reduced hip fractures significantly. Sahni recommends 600 to 800 IU of vitamin D daily.

Research has found that greater blood levels of vitamin B12 are associated with increased bone density. It’s a good idea for older individuals to take B12 if they have been tested and have a low level of B12, or if they are taking any kind of acid blocker (like Prilosec), says Katherine L. Tucker, Ph.D., a nutritional epidemiologist and professor at the University of Massachusetts Lowell and author of one such study. Vegans are also often

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CALCIUM. Clinical trials show that calcium supplements assist with building bone and minimizing loss, Sahni says. Bone is the largest storage spot for calcium, and because the body maintains tight control over calcium circulating in the blood, when your body becomes low in calcium, it removes it from the bone, Sahni explains. When supplementing, Sahni suggests a mini calcium supplement, containing 400 to 500 mg calcium per day, to go with about 800 mg calcium from the diet. Calciumrich foods include milk, yogurt, cheese, seafood, dark-green leafy vegetables, legumes, dried fruit and tofu.

Lesser known than other nutrients for bone health, vitamin K2 plays an important role in bone remodeling, with studies linking it to increased bone mass density and bone strength, as well as fewer fractures. Found in fermented foods such as sauerkraut, vitamin K2 tends to be low in the Western diet, Tucker says. Some new supplements combine vitamin D with K2, and research shows that they may work better together than separately for bone health. Tucker recommends no more than 100 mcg per day.

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NOTHING TO SNEEZE AT Curb the woes of allergy season with these natural supplements. B Y K AT H R Y N L E AV I T T

QUERCETIN/NETTLE

for instance), and as we age, due to immune system changes, Hardin says. To keep allergies at bay, Hardin recommends regularly washing bedding and bath towels, vacuuming, sweeping and cleaning dusty surfaces daily, using a nasal rinse, and investing in a high-quality indoor-air filter. Additionally, she suggests several natural supplements, which decrease allergy symptoms without the typical side effects associated with antihistamines. “These products all work similarly, largely by controlling inflammation and supporting a balanced immune response to allergens, so that the body doesn’t go haywire,” Hardin says. Here are her top picks.

A flavonoid found naturally in foods—such as onions, apples, raspberries, tomatoes and broccoli—as well as in black tea and red wine, quercetin is a mast-cell stabilizer that reduces allergic symptoms. It also helps control inflammation by inhibiting leukotrienes and prostaglandins, inflammatory chemicals designed to protect us from foreign particles but which sometimes get out of hand and cause uncomfortable symptoms, Hardin says. Nettle, which contains quercetin, is also effective for allergy control in all the same ways, Hardin says.

BROMELAIN An enzyme found in pineapple, bromelain is another potent anti-inflammatory, Hardin says. Similar to quercetin, it reduces inflammatory prostaglandins and may also change the behavior of leukocytes (white blood cells), some of the body’s main immune system response cells, she says. Studies have found bromelain to be effective in a range of inflammatory diseases, from allergy and asthma to rheumatoid disease, and in inhibiting airway inflammation.

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N-ACETYL CYSTEINE (NAC) “NAC is a potent anti-allergic supplement for many reasons. It inhibits three types of signals in the body that can cause allergy or inflammation— TNF-alpha, IL-1 and IL-4—and it may help reduce symptoms of cough, asthma and runny nose,” Hardin says. Additionally, NAC has been studied in clinical trials for its benefits in asthma sufferers because of its mucolytic (mucous-dispersing) effects.

VITAMIN C Featured in many combination supplements for allergies and viral illnesses, vitamin C is a powerful antioxidant and anti-inflammatory, qualities that may explain its role in modulating the immune system and managing allergic symptoms, Hardin says. Indeed, a 2018 study found that oxidative stress is a factor in allergic disease and that vitamin C can help. Additionally, having a vitamin C deficiency can also lead to allergy symptoms.

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llergy season is here. But you may be surprised to learn all that itching, sneezing, runny nose and coughing can actually occur at any time of year, according to Angela Hardin, N.D., a resident at the National University of Natural Medicine. Hardin says allergies are a common complaint in her practice—and one that can often be treated successfully with natural support. Allergy symptoms occur when levels of histamine, a chemical released by mast cells, increase and become overactive as a defense against allergens. It’s common to develop seasonal allergies over time (after a year in a new location,

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Glutathione a cellular superhero This natural antioxidant pampers your cells and may fend off disease. B Y K E L L E E K ATA G I

WHAT IS IT?.

USE IT FOR. Improving cell function, boosting immunity, detoxifying the body, protecting against certain chronic diseases.

be aware!

Glutathione generally does not cause side effects, but some people experience GI distress or an allergic reaction.

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HOW TO TAKE IT. THE SCIENCE. Glutathione’s pivotal role in cell health is unquestioned. But until recently, researchers believed the body didn’t absorb oral supplements. More recent studies, however, including groundbreaking research out of Japan in 2014, found that perhaps scientists were just looking in the wrong places. When researchers tested for glutathione bound to proteins or distributed throughout body tissues versus just unbound in the blood, they found that oral supplements did increase glutathione levels. More research is needed to determine the exact benefits of taking glutathione, but initial studies suggest it may reduce oxidative stress, improve immune function, fight various diseases such as cancer and Parkinson’s, and increase muscle endurance. Some recent studies even indicate glutathione could reduce the severity of COVID-19 symptoms, especially when taken with N-acetylcysteine (NAC), a glutathione precursor.

The most common recommended dose of oral glutathione (capsules or liquid) is 500 to 1,000 mg daily. One caveat: Long-term glutathione supplementation could diminish zinc levels.

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Glutathione is an antioxidant that your body’s cells produce naturally for their own good—it’s vital to keeping them healthy. It fills four primary functions: 1) battles free radicals; 2) keeps cells robust; 3) removes toxins in the body; and 4) strengthens the immune system. People with oxidative-stress-related diseases—Parkinson’s, Alzheimer’s, diabetes, cardiovascular issues and more—tend to have low glutathione, and as we age, our glutathione levels naturally diminish. Toxins, medications and pollution also zap glutathione levels, while a plant-heavy diet can raise them slightly.

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