Optimum Wellness King Soopers Summer/Fall 2021

PRAWN, CHORIZO & CIABATTA SKEWERS PG. 22

BOOST SUPPORT YOUR HEALTH with natural supplements PG. 33

Stick Grilling

With our fast & easy kabob recipes PG. 22

COMPLIMENTS OF

SUMMER/FALL 2021

TALKING ANCIENT REMEDIES WITH DR. JOSH AXE

PLEASING PIZZAS ANY WAY YOU SLICE ‘EM

MIND-FOCUSED EATING FROM KROGER HEALTH

PG. 5

PG. 26

PG. 6

Potent brain & body fuel Product selection varies by store.

FROM THE EDITOR

A

A Cooking Rut

fter a year and several months of 100 percent cooking at home, I am in a rut. A cooking rut. When I go to the grocery store, I find myself buying the same ingredients.

And when I get home, I cook the same meals over and over. Cooking has been feeling more like a chore, and I’ve been uninspired. So how to get out of it? I decided to ask foodie friends and chefs for suggestions; here are some of my favorite tips that I’ve been aiming to employ.

BUY NEW INGREDIENTS. When you’re at the store or shopping online, push yourself to grab something you’ve never bought before. Then when you get home, search for a few recipes that use the ingredient. I recently discovered Simply Organic Umami Blends spices (my favorite is sweet and smoky); I’ve been sprinkling it on cooked veggies and adding it to stir fries. Yummy.

SHOP DIFFERENTLY. Buy some meats or veggies you haven’t considered using or haven’t used for a while. I’m a plant-based meat person and realized that I hadn’t cooked with seitan for some time. I bought a package and prepared a delicious “mock” lamb curry using a recipe from a favorite cookbook.

I’ve also been eyeing fennel—the fronds are so beautiful—to thinly slice into summer salads, which I’ve been making often.

GO GOURMET. Challenge yourself to try a difficult recipe. Did you ever see the film “Julie & Julia,” in which a food blogger challenges herself to cook all the recipes from Julia Child’s first cookbook? Not sure I’m up to attempting a beautiful cheese soufflé, but I’ve tagged pages in a few cookbooks of time-consuming recipes I’ve been wanting to try.

DUST OFF COOKBOOKS. Speaking of cookbooks, why not dig out some old favorites that have been collecting dust and read through them for recipe ideas? I still have my original Moosewood Cookbook from college—the covers have fallen off—with many tried-and-true recipes, and I’ve found a few “new” dishes that didn’t catch my eye years back but are looking good now.

VISIT US ONLINE livenaturallymagazine.com

PICK A THEME. Sometimes it’s easier to plan meals with a theme to follow. There are the “standards,” like Meatless Mondays and Taco Tuesdays. What about Brinner (breakfast for dinner) or Nacho Night? Or pick a country or region.

Vietnam, Thailand and Japan are my most recent favorites to research for tasty, creative dinners.

GET A NEW KITCHEN TOOL. Cooking is that much more fun with cool kitchen tools. What about an Instant Pot? Great for making anything from stews and soups to roasted chicken or mac and cheese. Or a spiralizer? Spiralized zucchini noodles with a yummy sauce are always a crowd-pleaser.

You can also turn the pages of this issue for recipe inspiration. Chef Gregory Gourdet shares several of his globally inspired ideas in our Chef It Up section (pp. 19-21). We’ve also got fun and tasty pizzas (pp. 26-29) and creative kabobs (pp. 22-25) if you’re in a grilling mood. And if you just need a break from cooking, check out our top picks for healthy frozen entrees and pizzas (pp. 10-11) that cook up in minutes.

If you’ve been in a cooking rut like me, I hope some or all of this advice will help. Here’s to a happy and healthy summer full of good eating!

Rebecca Heaton, Editor editor@livenaturallymagazine.com

CONTACT US editor@livenaturallymagazine.com

FOLLOW US

LIVENATURALLYMAGAZINE.COM

1

CONTENTS SUMMER/FALL 2021

26 16

EAT 19 Chef It Up Globally inspired dishes from Chef Gregory Gourdet.

22 Fast & Flavorful Get grilling with a collection of creative kabobs.

05 BEGIN A Natural Journey to Wellness PLUS Mind-focused eating habits, all about TerraCycle and ways to reduce food waste.

10 KITCHEN Healthy Frozen PLUS Energy drinks, fast-and-easy dips and the lowdown on oat milk.

2

26 Healthy Kitchen Healthy homemade pizzas, from savory to semi-sweet.

30 Around the World How to host an authentic Italian lunch.

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

SUMMER/FALL 2021 | OPTIMUM WELLNESS

BOOST 34 Aging Well Natural ways to slow the process and age gracefully.

36 Real Adrenals Natural supplements to support adrenal health.

recipe index Cheesy Bean Dip 16 French Onion Dip with Vegetable Chips 16 Fruit Salad with Mint & Honey 31 Grilled Carrots with Herby Coconut Yogurt and Spicy Beet Vinaigrette 20 Pesto Potato & Mushroom Pizzas 29 Poule Nan Sos 21 Prawn, Chorizo & Ciabatta Skewers 22

38 Probiotic Protection Ways to support your gut health.

Quinoa Flatbread Pizza with Arugula Pesto 28

40 Lion’s Mane A miraculous mushroom with many medicinal uses.

Roasted Pistachio Pasta 31

Roasted Orange & Radicchio Salad Pizza 27 Seafood Skewers with Croutons & Orange 23 Spicy Goddess Flatbread 26

COVER PHOTO BY JASON INGRAM FROM FOOLPROOF BBQ. © 2021 BY GENEVIEVE TAYLOR. PUBLISHED BY QUADRILLE PUBLISHING. ALL RIGHTS RESERVED.

Spicy Pineapple-Turmeric Smoothie 21 Sweet Potato Hummus 16 Tandoori Tofu Skewers 25 Zucchini “Burnt Ends” with Herb Butter and Lemon 24

(CLOCKWISE FROM TOP LEFT): CHRISTINA HOLMES; ROBERT BREDVAD; ED ANDERSON

22

! e m i t a z z pi

SHOP RECIPES ONLINE Order ingredients for any Live Naturally recipe online through your local Kroger store!

Part of the Live Naturally family of Kroger magazines SUMMER/FALL 2021

FAVORITE WAY TO COOL OFF?

livenaturallymagazine.com VICE PRESIDENT & GROUP PUBLISHER Deborah Juris EDITOR Rebecca Heaton

ITALIAN ICE

CREATIVE DIRECTOR Lindsay Burke

Shop with your preferred Kroger retailer

WALKING IN THE RAIN

DESIGNER/DIGITAL Shannon Moore

POOL WITH MY FAMILY

PADDLEBOARD

DIGITAL EDITOR Lauren Yeates COPY EDITOR Julie Van Keuren

SWIM

FLOAT A RIVER

DIRECTOR MARKETING OPERATIONS Susan Humphrey DIRECTOR BUSINESS HEAD TO THE OPERATIONS MOUNTAINS Devin Steinberg

CONTRIBUTING WRITERS Lisa A. Beach, Nancy Coulter-Parker, Kathryn Leavitt, Bridget Wojciak ADVERTISING SALES Deborah Juris, Dan Vincent

SUMMER SWIM IN THE ATLANTIC OCEAN

PUBLISHED BY

HEALTHY MADE EASY Look for QR codes throughout the magazine to shop a recipe!

www.hungryeyemedia.com 800.852.0857 PRESIDENT Brendan Harrington JUMP INTO A MOUNTAIN LAKE

BEGIN A Natural Journey to Wellness

In his latest book, Dr. Josh Axe explains how to revitalize and heal your body from the inside out by harnessing the power of ancient holistic practices.

B Y R E B E C C A H E AT O N

W

hen we’re not feeling well, it’s common to want a “magic pill” to cure all that ails us. But Dr. Josh Axe learned from personal experience that there are far better ways to heal beyond relying on the pill-popping mindset of Western medicine. In his new book, Ancient Remedies (Little, Brown Spark, 2021), Axe offers readers simple, holistic practices for treating chronic pain and disease, revitalizing their bodies and improving their overall health. We caught up with him to learn more. »

COURTESY OF ANCIENT NUTRITION

What inspired you to write this book?

Growing up, my family was into fitness but not natural health. When I was in seventh grade, my mom was diagnosed with breast cancer at age 40. She went through traditional treatments of chemotherapy and a mastectomy. I remember her losing her hair and aging in a matter of weeks, and I thought there must be a better way to get somebody healthy. This was the start of my natural health journey.

I went on to get degrees as a chiropractor, certified nutritionist and doctor of natural medicine. When I was a year from graduating, my mom called and shared she had lung cancer. Her oncologist recommended radiation and surgery. She

and I were both inspired to treat her naturally at first. I started reading research on how to fight cancer with herbs like turmeric, astragalus and reishi mushrooms. She ate a diet of vegetables, plus berries and a bit of wild salmon and chicken broth. She took some natural supplements.

She meditated. After four months, her oncologist revealed her tumors had shrunk in half. Nine months later, she was in complete remission. I saw the power firsthand of using ancient remedies to heal.

Do you advise patients to look into natural remedies first before considering pharmaceuticals?

If someone is already under another doctor’s care, I

won’t tell them to go against that doctor’s recommendations. But when I’m caring for someone, I’m going to recommend in most cases that they focus on diet and lifestyle before anything else. To me, what we call our primary care system is really emergency care. If a patient is still having a problem even after changing their diet and lifestyle, I will suggest going with mainstream medicine, but knowing that there will be a side effect.

Please share a few reasons why ancient remedies are a better choice than Westernstyle medical options.

More than 400,000 people die per year from medical mistakes, according to evidence published in The Journal of Patient Safety.

Ancient remedies address the root cause of the disease and don’t just cover up the symptom. They are smarter, safer and more effective.

They really work with your body. Ancient remedies like turmeric have been proven to be more effective longterm at treating many illnesses than medications.

One particular study showed it to be equally effective at treating arthritis without the side effects, plus it helps improve other areas of health, including the heart, liver and brain. Also, it has been shown to be more effective than Prozac at treating depression.

You write that ancient medicine heals the underlying root cause of illness. Can you explain this a bit?

Let’s use hypothyroidism as an example. If someone goes in for conventional treatment, they will be given a medication called Synthroid.

This changes your thyroid hormones, but with major side effects, including depleting your calcium, iron and phosphorus. In Chinese medicine, the root cause of most diseases is issues with emotions, diet and lifestyle.

Thyroid disease is caused by stress and worry. So, you want to treat that. The thyroid needs nutrients like B vitamins and selenium. It also needs phytonutrients found in red, orange and yellow vegetables and dark, leafy greens. Ashwagandha is an herb that has been shown to improve both hypo- and hyperthyroidism by calming your body’s level of stress so that it can get back into balance.

LIVENATURALLYMAGAZINE.COM

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BEGIN |

De-Complicating Food How to become a mastermind of your nutrition using mind-focused eating habits.

BY B R I D G E T W OJ C I A K , R . D. N . , L . D.

E

ating healthy can be complicated. How we choose to perceive food affects what we put in our mouths, and there are many factors that shape that perception. The complexity can be enough to make you want to forfeit trying to eat well. But don’t give up.

Try these mind-focused eating habits to make yourself a master of your own nutrition.

6

BE AN EXPERT ON THE TOPIC OF YOU

There’s a tendency to designate foods as good or bad, and then live by the mantra: “I should eat only foods that are good.” This leads down a wormhole of projecting feelings about food onto yourself. How often have you heard someone say, “I was so bad; I ate [insert dessert item]”? Rest assured, eating dessert does not affect your moral fiber. Consider foods as complementary puzzle pieces to your lifestyle and learn to be comfortable with your choices.

Take jelly beans, for example. What may be considered a sugar bomb for a kid is a cost-effective energy burst for a runner in need of glucose to fuel the journey.

Ever feel like the universe floods you with info on exactly what, when and how you should be eating? One of the most challenging changes in eating habits can be looking to yourself to decide when and how much to eat instead of letting your environment make that choice for you. Make yourself a priority, and learn to check in with your body.

Every few hours, stop and ask: “Am I hungry? How hungry? Am I thirsty?”

Then, act accordingly. Your body often has a difficult time telling you what it needs because it is competing with the whirlwind happening around you. Learn to eat and drink things in amounts based on what your body tells you it needs.

SUMMER/FALL 2021 | OPTIMUM WELLNESS

LEARN THAT HEALTHY DOESN’T HAVE TO MEAN SUFFERING “Healthy” is like a fingerprint, unique to you.

The one thing everyone’s health has in common is it doesn’t require a life of total rigidity and self-sacrifice to get there. This holds true for eating habits. Eating well does not require eating only things you dislike. Don’t enjoy broccoli? No worries.

There are plenty of other vegetables in the garden.

An open mind to try new foods and new ways of preparing foods can open a world of delicious possibilities for balanced nourishment.

FOCUS ON YOUR FOOD Mind your own plate.

Challenge yourself to not eat something just because it’s what everyone around you is doing. If you’re full, you don’t need a second helping when everyone else is having one.

If all of your co-workers are ordering salad at lunch, you don’t have to feel obligated to order one. This is one of the toughest habits to develop. Comparison is a thief of joy and balanced eating habits. Avoid mindlessly mimicking eating habits around you, but also avoid weighing in on what others are eating.

Judging the food choices of others impedes your own nutrition success and the success of others.

DID YOU KNOW? You can meet one-on-one with a Kroger Health registered dietitian for FREE from the comfort of your home.

Let Kroger’s nutrition experts help you meet your food and nutrition goals! Schedule a telenutrition visit at krogerhealth.com/telenutrition or call 855-699-6937.

SHUTTERSTOCK

RESIST THINKING OF FOODS AS GOOD OR BAD

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

Our Favorite Green Gear REDUCE FOOD WASTE Ambrosia Bag. This food storage bag is made of European flax linen, with water-absorbing fiber that stays moist to create a mold-resistant biosphere so greens, veggies, herbs and fruits last longer. Available in three different sizes. ambrosiabag.com

What to Do with Those Hard-to-Recycle Items?

Lasting Freshness Vacuum Seal Food Storage Containers. These food storage containers include a pump system that is designed to suck all of the air and moisture out so food stays fresher longer. Available in a variety of sizes. lastingfreshness.com

BY LISA A. BEACH

SHUTTERSTOCK, COURTESTY OF BRANDS

W

hile you might toss your empty water bottles into the recycling bin, what do you do with those empty drink pouches and snack bags? Like many people, you want to do good and protect the planet, but you don’t know how to recycle those hard-to-recycle items.

Enter TerraCycle—a social enterprise with programs in 21 countries.

As a world leader in the collection and repurposing of complex waste streams, TerraCycle partners with companies to collect items not accepted in curbside recycling programs and transform them into new products. Hundreds of leading brands are on board, including Arm & Hammer, Barilla and Colgate.

At Kroger, customers can recycle flexible packaging (think bags, pouches, liners and wraps) from nearly 2,500 products in Kroger’s private-label brands, including Simple Truth and Private Selection. Shoppers simply sign up for a free TerraCycle account, collect packaging in a box at home, and ship to TerraCycle using the free prepaid shipping label provided.

TerraCycle has diverted millions of pounds of valuable resources from global landfills, earning the company a spot on the inaugural TIME100 Most Influential Companies list.

Learn more at terracycle.com

BagPodz. This compact bag holds 5 to 10 reusable totes.

Simply clip it to your shopping cart and go. Made of sustainably produced, machine-washable nylon, the bags come out one at a time—like peas from a pod. Available in 5- and 10bag options. bagpodz.com

REUSABLE BAGS

ONE LESS STRAW Mermaid Straw. Americans use—and throw away—close to 500 million plastic straws every day.

That’s enough straws to circle the earth 2.5 times. This reusable straw is good for the environment and goodlooking, too! Available in different colors and styles. mermaidstraw.com

LIVENATURALLYMAGAZINE.COM

7

An Organic Philosophy The secret is in the soil at these two organic farms.

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

GAIA HERBS FARM CREW HARVESTING STINGING NETTLE AT THE GAIA FARM.

MEET.

THOMAS LEONARD & KATE RENNER GAIA HERBS Brevard, North Carolina

Farms come in many shapes and forms. Chances are the 350-acre plot that constitutes the Gaia Herbs farm does not match what comes to mind when you hear the word “farm.” It’s not so much the plots and crops, or cows or animals; it’s a magical world of biodiversity, which is why the farm is located exactly where it is. “We are located in Brevard, North Carolina, in a biodiversity hotspot near Pisgah National Forest,” explains Thomas Leonard, Gaia Herbs farm operations manager. Certified organic for 26 years, the farm boasts an amazingly rich soil. So much so that Leonard says, “We farm soil more than we farm plants.”

Prior to Gaia taking over the property, the farm was a cattle ranch. And the cattle played an instrumental role in building the foundation of the soil, explains Kate Renner, operations assistant manager. Gaia has augmented that foundation with regenerative agriculture practices that involve crop rotation and cover cropping. “We are methodical

8

SUMMER/FALL 2021 | OPTIMUM WELLNESS

about our cultivation practices,” says Renner.

“With diversity of cover crops, we ensure we can catch carbon in the soil through the year.

We make sure there is always a living root in the ground to mitigate flooding, and to make sure the company is being a steward to rivers and preventing sediment from the farm from reaching the rivers when there is rain. We put in sediment ponds, and we can use that soil to put it back in our fields.”

Promoting diversity of pollinators and species is another big part of the work Leonard, Renner and their team of farmers do. “We work to create good habitat for native species and plant wildflower mixes in areas where we are not farming,

(ABOVE) KATE RENNER, GAIA HERBS FARM OPERATIONS ASSISTANT MANAGER, WITH ECHINACEA IN FULL BLOOM. (RIGHT) THOMAS LEONARD, GAIA HERBS FARM OPERATIONS MANAGER, PLANTING TREES IN FIELD BORDERS ON THE GAIA FARM.

M E E T T H E FA R M E R S | B E G I N

encouraging pollinators and habitat for all flora and fauna and improving the biodiversity for herbs,” says Renner.

Ultimately, the farm grows 20 to 30 herbs a year, which account for 20 to 30 percent of all the material the company uses in its products.

Including the plants grown in greenhouses on the property, the farm is home to approximately 6 million plants, with most of the raw materials being hand harvested.

Yet, the farm isn’t just about profit.

They also offer educational classes and trainings, mentorship and plant donations, and more. Plus, they grow up to 10 acres of vegetables each year to share with employees; anything that is not used is donated to local food banks. “The company’s motto is connecting plants with people, so it’s really cool because we do that through a bottle in stores, but we get to do it in other tangible ways on the farm and in our community,” says Leonard.

MEET.

ELDON KEBERNIK RIVER’S EDGE ORGANICS Barrhead, Alberta

YOU CAN VISIT THE FARM

COURTESY GAIA HERBS; ONE DEGREE ORGANIC FOODS

But if that’s not possible, the company’s “Meet Your Herb” program, accessible by a QR code on the back of each product, shares how the herbs in that product were grown, harvested, extracted and tested, and if they are from the farm or one of the company’s sourcing partners.

Since taking over his parents’ farm in 1978, Eldon Kebernik has focused on farming organically because he believes it is the right thing to do. “My parents’ approach was more conventional, and I was never really happy with that type of farming,” says Kebernik. “I always had an organic philosophy, and when the opportunity came up [to transition to organic], I was happy to produce a product that didn’t rely on chemicals.” Today, Kebernik’s farm River’s Edge Organics outside of Edmonton in Barrhead, Alberta, spans 2,000 acres, with 1,200 acres of oats.

“When I used to spray, I would look behind me and see birds in the field, and I wouldn’t feel happy about that,” he explains. “Now when I plant, I never have to worry about animals or polluting surface water or groundwater. It’s so satisfying in that respect. Not to mention, oats are one of the healthiest and good-for-you grains you can eat. Using chemicals to grow them feels counterintuitive to all of the health benefits they have to offer.”

Yet, as an oat farmer, it hasn’t always been easy. Farming organic means you can’t spray or rely on pesticides to remove pests or weeds. Among other things, there is a wild oat, says Kebernik, that can take over your crops. With

FARMER ELDON KEBERNIK WITH HIS SIGNATURE ORGANIC AND SUSTAINABLY GROWN OATS.

time, though, he has seen both his soil and the organic industry flourish. “I think it’s just as important to put back in the soil as it is to take out,” he explains. He works the land in two-year rotations to build the soil’s nutrition content and combat weeds. “We look at the long-term sustainability of the soil, and it’s rewarding to see it full of biodiversity and good tilth. It has been a learning process.”

In 2012, Kebernik formed a partnership with oatmeal, cereal and bread maker One Degree Organics.

Since then, the market has been coming to him. “When people look to eat healthier and eat a product free of chemicals today, there is a greater awareness,” he says. “With the COVID situation, there has been an increase in that demand,” he adds, noting that he often has One Degree Organics customers calling him with questions about his farming practices and the product.

And where he was once the only organic farmer in his region, now there are more joining him.

Kebernik has been happy to mentor farmers and help those considering an organic path. At age 62, Kebernik most enjoys mentoring his son, Brad, who at age 27 has made the commitment to work with his dad and eventually take over the farm—ensuring that it will stay in the family.

LIVENATURALLYMAGAZINE.COM

9

Healthy Frozen

Want a meal in minutes?

Frozen is the way to go. And there are plenty of convenient, better-for-you options with wholesome ingredients to choose from. Here are some of our favorites.

CALI’FLOUR FOODS Known for their cauliflower pizza crusts, Cali’flour has created several traditional-style entrees with cauliflower noodles or tortillas—ideal for people wanting to avoid gluten and grains. Each dish is also lower in net carbs than its wheat noodle or corn tortilla counterpart; just 10–12 grams per meal.

Try: Lasagna with Meat Sauce, Vegetable Lasagna, Chicken Enchilada Bake, Vegetable Enchilada Bake

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SUMMER/FALL 2021 | OPTIMUM WELLNESS

Entrees

REAL GOOD FOOD CO. High-protein, low-carb and glutenfree, these entrees are made from a balance of veggies and antibiotic-free meats, minus processed grains or added sugars. To keep carbs low, meals include seasoned vegetable noodles and steamed cauliflower rice.

Try: Chicken Lasagna Bowl, Creamy Mashed Cauliflower & Braised Beef, Lemon Chicken Bowl and more

BLAKE’S Started in a farmhouse kitchen with family heirloom recipes, Blake’s entrees are made with all-natural ingredients and antibiotic-free meats.

Pot pie crusts are made from scratch in small batches.

Try: Chicken Pot Pie, Turkey Pot Pie, Shepherd’s Pie and more AVAILABILITY OF PRODUCTS FEATURED MAY VARY BY STORE LOCATION.

FEEL GOOD FOODS All-natural and gluten-free, Feel Good Foods offers a wide array of globally inspired, nostalgic comfort foods with chef-developed recipes.

Dishes are made with non-GMO ingredients, antibiotic-free proteins and cage-free eggs, with no additives, colors or preservatives.

Try: Egg Rolls (Chicken or Vegetable), Potstickers (Chicken, Vegetable or Pork)

RAISED GLUTEN FREE Crafted with care by two moms passionate about providing delicious treats for families with food restrictions, Raised Gluten Free has created several artisan-style, plant-based meals that are certified gluten-free and vegan. The dishes are free of dairy, eggs, nuts and peanuts, and are kosher and non-GMO. Try: Vegan Quiche, Vegetable Pot Pie

COURTESY OF BRANDS

K I T C H E N | C O M PA R E

Pizzas

CALI’FLOUR FOODS PIZZA

SIMPLE TRUTH ORGANIC

ALEX’S AWESOME SOURDOUGH

Cauliflower is full of fiber and B vitamins.

Made with mozzarella, egg whites and loads of cauliflower, these gluten- and grain-free (aka, keto-friendly) pizza crusts are just waiting to be loaded with your favorite toppings.

Try: Plain, Original Italian, Spicy Jalapeno, Sweet Red Pepper

All of Simple Truth’s frozen pizzas are USDA-certified organic and free from 101-plus artificial preservatives, with ingredients that you recognize—and can pronounce.

Try: Uncured Pepperoni, Italian Style Vegetable, 4 Cheese and more

USDA-certified organic and nonGMO, these pizzas are made with gut-friendly, naturally fermented sourdough crust for easier digestion. Add in grass-fed cheese and thoughtfully sourced ingredients for a pizza you and your family can feel good about eating.

Try: Cheese, Pepperoni, Mushroom

Why is sourdough easier to digest?

It contains lactic acid bacteria—a probiotic that improves lactose digestion and helps your body absorb nutrients from the sourdough.

PRODUCT SELECTION VARIES BY STORE.

Califlour_LiveNaturally_HalfPageAd2_sm_productselection.indd 1

6/14/21 11:16 AM

KITCHEN | TRENDS

All About Oat Milk This dairy-free option is a top pick in the alt-milk aisle. Here’s why.

BY LISA A. BEACH

I

n recent years, non-dairy alternatives like oat milk have exploded in the marketplace.

According to the Food Navigator, U.S. sales of this nondairy alternative climbed more than 170 percent in 2020. But what is oat milk—and why is it such a hot trend? »

HOW IT’S MADE As a dairy-free alternative, oat milk is made from a common pantry staple—oats (either rolled or steel-cut) soaked in water.

Once soft, the oats are blended and then strained, resulting in oat milk.

WHY IS IT SUCH A HOT TREND? Besides its rich, creamy taste and texture, oat milk’s popularity stems from what it doesn’t contain—namely, allergens or irritants typically found in other milk substitutes (think lactose, nuts and soy). And, if the oat milk is made from certified glutenfree oats, it’s also gluten-free. If you’ve got dietary restrictions (such as dealing with lactose intolerance, dairy allergies or celiac disease), oat milk can make a healthy choice. You can drink it straight, of course, or swap it out in recipes that require a creamy base, such as smoothies and sauces. It also goes great in coffee.

and minerals. So, while you can make oat milk at home, you’ll miss out on added nutrients in commercial alternatives, such as calcium, iron, phosphorus, potassium, and vitamins A, D, B2 and B12. These key nutrients help support heart health and strong bones.

Worried about fat and cholesterol? With zero grams of saturated fat (the bad kind) and equal or more grams of unsaturated fat (the good kind) than whole cow’s milk, oat milk wins, hands down. Plus, it’s cholesterol-free, compared with the 24 milligrams per cup of whole milk.

AT THE STORE A growing number of products are being made with oat milk, including coffee creamer, ice cream, yogurt and bottled coffee drinks.

HEALTH BENEFITS This vegan-friendly option delivers a variety of nutritional benefits.

While straining the oats removes some of the nutrients, manufacturers typically enrich oat milk with vitamins

Oa ilk Is EnvirotnM m Friendelyntally Accord

Silk Oat Known for its plant-based milks, Silk has created Silk Oatmilk. Both dairy- and gluten-free with 460 mg of calcium per cup—50 percent more than dairy milk—this rich and creamy oat milk is a nice option in coffee, on top of cereal, for baking or even drinking straight up.

Sustainability alert: Silk restores water to rivers drop for drop, putting back what is used to grow their oats.

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SUMMER/FALL 2021 | OPTIMUM WELLNESS

SHUTTERSTOCK

EDITOR’S PICK

in publis g to a Swedis Researc hed in Food & N h study h th utr manufa at looked at pro ition transport cturing, packag duction, in beverag ation of various g and es, oat d ty ri impact o n k s h a ve p e s o f n th a lo with both e planet compa wer red tradition al milk a n d s oy milk.

Look At All You PeCAN Do With Pecans What makes pecans the perfect snack? Is it their craveability? Their versatility? Their portability?

One thing’s for sure: pecans are packed with endless reasons to love and enjoy them.

Why you should eat ‘em

3g 3g fiber

plant-based protein

Where to take ‘em

ZERO

Crunchy and compact, there’s no limit to where you and your pecans can go:

cholesterol

ZERO

sodium per 1 oz serving

Among the lowest in carbs and highest in fiber among tree nuts, pecans make a great snack

for specialty diets

• • • • •

Pool/beach Road trip Work Soccer practice Music festivals

How you should eat ‘em Perfect with flavors both savory or sweet, there are infinite ways to enjoy nutrientdense pecans: • Roast in the oven or enjoy raw, right out of the bag • Mix with dried fruits and chocolate for a tasty trail mix • Toss into salad for added crunch • Sprinkle onto yogurt, oatmeal, even deviled eggs • Whip into a natural nut butter • Chill and blend into a summer smoothie (then you chill)

How to store ‘em To maximize flavor and freshness, store in airtight containers inside your fridge or freezer

For recipes and nutrition info, visit americanpecan.com.

Tag @americanpecan to show off your tasty creations

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

Drink Up

BANG

CELSIUS

GURU

BODYARMOR LYTE

Free of calories, sugar and carbohydrates, this carbonated energy drink is made with a patented, research-backed formula developed by company founder Jack Owoc and his team.

Along with an energy-boosting dose of caffeine—300 mg per can—each drink also contains ingredients like CoQ10 and essential amino acids, which improve exercise performance, and a patented Super Creatine for strength and muscle recovery. Other notable nutrients include vitamin C, potassium, and vitamins B6 and B12.

This carbonated energy drink gets its caffeine from a blend of green tea and guarana seed extract, which contains twice the amount of caffeine than the average coffee bean. Other added ingredients and nutrients include ginger, to support digestion; chromium, to enhance metabolism of carbohydrates, fat and protein; vitamin C, to boost immunity; and B vitamins, to regulate cell health and metabolism.

Certified organic under Canadian standards, this lightly carbonated drink is made with natural, plantbased ingredients, such as ginseng to enhance both physical and mental energy.

Depending on the drink flavor, the caffeine boost comes from various plant sources including guarana, an Amazonian plant known for its therapeutic and energy-boosting properties; and antioxidant-rich green tea, matcha and yerba mate. The lower-calorie flavors (Lite and Yerba Mate) are sweetened naturally with a blend of stevia and monk fruit.

Coconut water gives this drink its boost of electrolytes and potassium, both important in the hydration process to help prevent cramping when you’re active. Low in calories, with zero added sugars—sweetness comes from stevia— this drink is laden with added nutrients: vitamins A, C and E, and zinc (50 percent DV); magnesium (15 percent DV); and several B vitamins, including B6, B12, niacin, folate and pantothenic acid (150 percent DV). B vitamins have a direct impact on your energy levels, brain function and cell metabolism.

Functions: energy, focus

Functions: hydration

Flavors: Original, Lite, Matcha, Yerba Mate

Flavors: Available in 8 flavors

Functions: energy, focus Flavors: Peach Mango, Black Cherry Vanilla, Key Lime Pie, Delish Strawberry Kiss, Blue Razz, Wylin’ Watermelon and more

Functions: energy Flavors: Available in 11 flavors SERVING: 1 can | Calories: 10 Sugars: 0 g | Caffeine: 200 mg

SERVING: 1 can Calories: 0 | Sugars: 0 g Caffeine: 300 mg

SERVING: 1 can | Calories: 20-80 Sugars: 3–21 g | Caffeine: 100 mg

LIKE TEA? BANG sweet tea is a non-carbonated energy drink option.

Flavors: Blackberry, Watermelon, Sweet Ice Tea, Lemon Drop Sweet Tea SERVING: 1 can | Calories: 0 | Sugars: 0 g | Caffeine: 300 mg

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SUMMER/FALL 2021 | OPTIMUM WELLNESS

SERVING: 1 bottle | Calories: 15 Sugars: 2 g (0 g added sugars) Caffeine: 0 mg

COURTESY OF BRANDS

When you’re active this summer, these functional, nutrient-enhanced drinks will help keep you going.

Sun's Out buns Out!

Product selection varies by store.

K I T C H E N | PA I R I N G S

Dip In Three easy dips for warm summer nights.

Sweet Potato Hummus

BY DANNY TREJO

BY JENNÉ CLAIBORNE

Use this super-simple bean dip in burritos or quesadillas. Or serve with tortilla chips or crackers. MAKES 2 CUPS

This recipe calls for miso, which adds a certain richness to the hummus.

1 (16 oz) can refried beans

1 Tbsp pickled jalapeno juice

½ cup cream cheese, at room temperature

1 Tbsp crumbled Cotija

1 cup shredded Mexican-style cheese blend

Hot sauce, such as Trejo’s, Cholula or Tapatío (optional)

1 Tbsp chopped pickled jalapenos

DIRECTIONS 1. Add beans to a medium saucepan set over medium heat and stir occasionally until they are warmed through, about 5 minutes.

2. Add cream cheese a spoonful at a time and stir to combine. Once combined, reduce heat to low. Add cheese blend and stir until thoroughly combined and melted. Add pickled jalapenos and jalapeno juice. Serve hot, garnished with the Cotija and hot sauce, if desired.

PER CUP: 699 CAL; 38 G PROTEIN; 35 G FAT; 59 G CARB (4 G SUGARS); 507 MG SODIUM; 20 G FIBER EXCERPTED FROM TREJO’S TACOS © 2020 BY DANNY TREJO AND LARCHMONT HOSPITALITY GROUP LLC. PUBLISHED

BY CLARKSON POTTER, AN IMPRINT OF RANDOM HOUSE, A DIVISION OF PENGUIN RANDOM HOUSE.

MAKES 2½ CUPS

1 garlic clove, chopped 1½ cups cooked chickpeas or 1 (15-ounce) can, drained and rinsed 1 cup mashed sweet potato (from 1 baked medium sweet potato) 1 Tbsp fennel seeds 1 tsp ground cumin 2 tsp white or yellow miso 3 Tbsp tahini

1 tsp freshly squeezed lemon juice 1 tsp balsamic vinegar ½ tsp cayenne pepper 1 tsp freshly ground black pepper Salt to taste

DIRECTIONS 1. Place garlic in a food processor, and blend until it is minced. Add remaining ingredients and blend until very smooth and creamy. Adjust any of the seasonings, and add salt to taste.

2. Serve hummus with raw vegetables, chips or bread. It can also be added to sandwiches and salads. It will keep fresh in the refrigerator for up to seven days.

PER HALF CUP: 209 CAL; 9 G PROTEIN; 7 G FAT; 29 G CARB (6 G SUGARS); 316 MG SODIUM; 8 G FIBER EXCERPTED FROM SWEET POTATO SOUL © 2018 BY JENNÉ CLAIBORNE WITH PERMISSION OF HARMONY, AN IMPRINT OF PENGUIN RANDOM HOUSE LLC. ALL RIGHTS RESERVED.

PAIR ANY OF THESE DIPS WITH SOME CRUNCHY, GLUTEN-FREE WASA CRISPBREAD CRACKERS. Fun fact: Wasa crackers are 100 percent carbon neutral. How? The brand measures and reduces its carbon footprint from field to shelf with carbon-offsetting practices such as purchasing 100 percent renewable energy and transporting a large portion of products by train vs. car.

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SUMMER/FALL 2021 | OPTIMUM WELLNESS

French Onion Dip with Vegetable Chips B Y B L A I R & C A R O LY N W A R S H A M

Caramelizing the onions is critical to the success of this dip, so take your time with that step. SERVES 4-6 2 Tbsp extravirgin olive oil 2 cups finely diced yellow onions Kosher salt 2 cups vegan sour cream 2 Tbsp plant-based Worcestershire sauce

½ tsp onion powder ½ tsp garlic powder 1 Tbsp very finely sliced fresh chives Vegetable chips of choice for serving

DIRECTIONS 1. In a large sauté pan, heat oil over medium heat.

Add onions and season well with salt. (Oil should be hot enough to create a little sizzle when onions are added.)

Immediately turn down heat to mediumlow or low to allow onions to caramelize very slowly. Stir onions often as they cook, adding a few tablespoons of water if they begin to stick to the pan. They are finished when color is deep brown, like French onion soup. This should take about 15 minutes. Spread the cooked onions on a sheet pan and let cool completely.

2. In a bowl, combine cooled onions, sour cream, Worcestershire sauce, and onion and garlic powders and mix well. Taste and adjust seasoning with salt if needed.

3. Top the dip with chives and serve with chips.

PER SERVING: 226 CAL; 4 G PROTEIN; 18 G FAT; 11 G CARB (2 G SUGARS); 210 MG SODIUM; 1 G FIBER EXCERPTED FROM EAT PLANTS EVERY DAY © 2021 BY BLAIR & CAROLYN WARSHAM. PUBLISHED BY WELDON OWEN. ALL RIGHTS RESERVED.

FROM L TO R: ED ANDERSON; SIDNEY BENSIMON, ERIN SCOTT

Cheesy Bean Dip

Find them in the cracker aisle! *Verified by independent auditor (DNV GL). Learn more at www.wasa.com/en-us/sustainability

Product selection varies by store.

©2021 WASA North America LLC

EXPIRATION DATE: 12/30/21

$ 1.50

OFF

ANY (1) RIPPLE® 48oz BOTTLE

CONSUMER: LIMIT ONE (1) COUPON PER PURCHASE OF SPECIFIED PRODUCT AND QUANTITY STATED. LIMIT OF TWO (2) IDENTICAL COUPONS IN SAME SHOPPING TRIP. NOT TO BE COMBINED WITH ANY OTHER COUPON(S). Void if expired, reproduced, altered, copied, sold, purchased, transferred, or exchanged to any person, firm, or group prior to store redemption, or where prohibited or restricted by law. Any other use constitutes fraud. RETAILER: Ripple Foods PBC, will reimburse you for the face value of this coupon plus 8¢ handling if submitted in accordance with Ripple Foods, PBC. Coupon redemption policy (available upon request). Coupon is not subject to doubling. Mail coupons to: Inmar Dept #55643, Ripple Foods, PBC, 1 Fawcett Drive, Del Rio, TX 78840. Cash value 1/100¢. Valid only in the USA.

TAKE A MOMENT FOR TRUE TASTE TRUE ITALIAN COOKING. NO COMPROMISES.

BY BARILLA

MADE IN PARMA, ITALY

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Consumer and Retailer: Limit one (1) coupon per purchase of specified product and quantity stated. Not to be combined with any other coupon(s). Limit two identical coupons in the same shopping trip. Void if expired, reproduced, altered, copied, sold, purchased, exchanged or transferred to any person, firm or group prior to store redemption, or where prohibited or restricted by law. Any other use constitutes fraud.

Consumer: You pay any sales tax. Retailer: Zaahh Inc. will reimburse you the face value of this coupon plus 8 cents handling if submitted in accordance with Zaahh Inc.’s Coupon Redemption Policy (available upon request). Mail Coupons to: Zaahh Inc/Alex’s Awesome Sourdough, Inmar Dept # 60997, One Fawcett Drive, Del Rio, TX 788400 Cash Value 1/100 cents. No cash back if coupon value exceeds selling price. Valid only in the USA

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ONE CHEF :: THREE RECIPES | E AT

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

The cookbook title “While the book is pretty friendly for focusing on the better foods we can eat—free of dairy, legumes and refined sugar—it’s really a useful book if you happen to have these dietary distinctions or are trying to eat a bit better.

Everyone can use the book as a resource and a tool. The title has a double reference because it also helps people make more interesting food inspired by global flavors, with some history behind the ingredients.”

CHEF IT UP Eating Better with Gregory Gourdet In his first cookbook, the Top Chef star and awardwinning chef revolutionizes what healthy eating can be and shares his own, very personal story along the way.

BY R E B ECC A H E ATO N

EVA KOSMAS FLORES

A

first-generation Haitian-American, Gregory Gourdet grew up surrounded by a large family where food was always at the heart of any gathering. It was this love of food that has led Gourdet on his journey: studying at the Culinary Institute of America, becoming a chef de cuisine at a four-star Jean-Georges restaurant, battling drug and alcohol addiction, radically transforming his health habits, eating more paleo and running marathons, traveling and connecting with ingredients around the world, and landing in Portland, Oregon, where his wood-fired Haitian restaurant, Kann, will open in 2022. Along the way, he has also been a two-time Top Chef finalist and has been named Chef of the Year by Eater and one of the Fittest Chefs in America by Men’s Health. Here, we learn about his eagerly anticipated first cookbook, Everyone’s Table (Harper Wave, 2021).

The recipes “The book begins with my story of addiction and finding sobriety. When I did get sober, after a seven-year battle with drugs and alcohol, I wanted to get super healthy and really attack life. I went paleo and got into Crossfit. Nowadays, that is still the core of how I eat—no gluten, dairy, soy, refined sugars or legumes. A lot of the recipes feature healthful ingredients that you can find year-round: spices, chiles, fish sauce, coconut milk. My recipes are about eating things that make you feel good.”

The meaning of modern health “It’s about not feeling that you’re restricted in any way, and not feeling that you have to sacrifice flavor or eat something you don’t really want to feel better.

It’s about making slight shifts, focusing on superfoods, and preparing them in exciting, flavorful ways.”

3 Cooking Tips Season as you go.

1 Start the seasoning process from the first few things in the pot. Take for example sautéed greens topped with eggs and baked in the oven. I start the dish with a lot of garlic, ginger and chiles sautéed in oil. This brings out the flavors of those ingredients, which then flavors the oil. Then the oil carries flavor through the vegetables and flavors everything in that dish.

“Rest” your meat.

When you pull any type of meat out of the oven after roasting, there is a heat transfer within the meat—the blood and juices are boiling. Let the meat sit for 10 minutes after pulling it from the oven; this allows the juices to calm and redistribute through the meat so it will be juicier and tender when you serve it. This is really important with steak; if you take it out and cut it right away, the juices will run.

2

Have an open mind. If you want to start eating healthy, take it slowly. Pick ingredients that you appreciate working with and flavors you love, then go from there. In my book, I offer a lot of alternative ingredients in recipes. When you cook, slowly start by swapping out one ingredient for something more healthful. You don’t have to build your entire pantry in one day.

3

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19

CHEF IT UP

HERE ARE SOME OF OUR FAVORITE RECIPES FROM GREGORY GOURDET’S COOKBOOK

Grilled Carrots with Herby Coconut Yogurt and Spicy Beet Vinaigrette SERVES 4 TO 6

FOR THE BEET VINAIGRETTE 1 large beet (about 4-inch diameter, any color), peeled and cut into ¼-inch cubes ½ tsp kosher salt ¼ cup plus 2 Tbsp red wine vinegar 2 medium garlic cloves, thinly sliced 2 fresh Thai chiles, thinly sliced ¼ cup plus 2 Tbsp extra-virgin olive oil FOR THE HERBY COCONUT YOGURT Handful mixed herbs, such as basil, mint, dill and cilantro 1 cup plain coconut yogurt 1 scallion, trimmed and thinly sliced ½ tsp kosher salt 1 juicy lime FOR THE CARROTS 2 lbs trimmed medium carrots, halved lengthwise if thicker than 1 inch 1 Tbsp avocado oil ½ tsp kosher salt

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SUMMER/FALL 2021 | OPTIMUM WELLNESS

lightly charred and fully tender, 6 to 8 minutes. Let them cool for a couple of minutes.

4. Spread yogurt on a platter and top with carrots. Spoon on the pickled beets first, then drizzle on about 2 Tbsp of vinaigrette. Sprinkle with remaining herbs and serve.

PER SERVING: 199 CAL; 4 G PROTEIN; 26 G CARB (14 G SUGARS); 967 MG SODIUM; 6 G FIBER

EVA KOSMAS FLORES

MAKE THE BEET VINAIGRETTE HERBY 1. Put beet in a COCONUT small mixing YOGURT bowl, season with adds tang, while salt, stir, and set quickly pickled beets add a different aside for 10 minsweetness. utes to soften and MAKE THE HERBY COCONUT YOGURT season the beet.

2. Roughly chop the herbs. In a small bowl, combine yoCombine vinegar, gurt, most of the herbs, scallion and salt. Use a microplane garlic and chile in a small to grate lime zest into the bowl, then halve the lime and squeeze saucepan, bring all to a boil in the juice. Stir well. over high heat, then lower heat to gently simmer for 1 minute, GRILL THE CARROTS AND MAKE THE DISH just to cook off the garlic’s raw 3. Fire up a grill to cook with medium-high heat. On a plate, rub flavor. Pour hot mixture over the carrots with avocado oil to just barely coat them (excess oil the beets, stir and let sit at will lead to flare-ups and unpleasant flavor). Season carrots with room temperature for 1 hour. salt, toss and grill, turning them occasionally and moving them to Stir in olive oil. a cooler part of the grill if they get dark before they’re tender, until

ONE CHEF :: THREE RECIPES | E AT

MARINATE THE CHICKEN POULE 1. Put chicken NAN SOS pieces in a large is Haitian Creole for bowl and sea“chicken in sauce.” son with salt.

The meat is marinated Squeeze citrus overnight for best flavors. halves over the chicken, then spend a minute or so rubbing the cut sides of the citrus against the chicken. Add onions, garlic, chile and thyme and toss well, rubbing the chicken as you do.

2. Cover and marinate in the fridge for at least 12 hours or up to 48 hours.

Poule Nan Sos SERVES 4

FOR CHICKEN MARINADE 3 lbs mixed bone-in chicken thighs and drumsticks, rinsed and patted dry 3 Tbsp kosher salt 1 juicy orange, halved 1 juicy lime, halved 1 juicy lemon, halved 2 medium yellow onions, cut into 1⁄8-inch half-moon slices 2 Scotch bonnet or habanero chiles, cut in half and sliced thin

Spicy PineappleTurmeric Smoothie SERVES 2 TO 4

3½ cups pineapple chunks (about 1 inch) 1 cup fresh orange juice ½ cup well-shaken coconut milk 3-inch knob fresh turmeric, peeled and thinly sliced against the grain 1 medium ripe banana, peeled 2 Medjool dates, pitted ½ small hot fresh red chile, such as Thai 2 cups ice cubes

8 garlic cloves, roughly sliced ¼ cup fresh thyme leaves FOR THE DISH 1 ⁄3 cup extra-virgin olive oil ½ cup tomato paste 1 Tbsp kosher salt 2 red bell peppers, seeded and deveined, cut into long, thin slices 2 yellow bell peppers, seeded and deveined, cut into long, thin slices 2 cups chicken stock, salted homemade or store-bought Small handful roughly chopped parsley sprigs

MAKE THE DISH 3. Preheat the oven to 375°.

Remove chicken from the marinade, guiding any stuckon aromatics back into the bowl. Set a strainer over a small mixing bowl. Pour marinade through the strainer, reserving the solids and liquid.

Pat chicken very dry with paper towels.

4. Heat the oil in a wide, heavy ovenproof pot (I use a 3½-quart braiser) over medium-high heat just until shimmery. Cook the chicken, skin-side down,

occasionally turning the drumsticks but not the thighs, until the skin is deep brown, about 8 minutes. Transfer chicken pieces to a plate.

5. Reduce heat to medium-low, add tomato paste and salt, and cook, stirring often, until it turns several shades darker, about 3 minutes. Add bell peppers and reserved solids from the marinade, and cook, stirring occasionally, until peppers soften slightly and take on a little color, about 8 to 10 minutes.

6. Return chicken to the pan, skin side up and in a single layer, then take a minute to pile peppers, onions and other aromatics on top of the chicken. Then evenly pour in the reserved liquid from the marinade along with stock. Cook in the oven, basting every 15 minutes to coat chicken with peppers and sauce, until the sauce has thickened slightly and the meat pulls off the bone with a gentle tug from a fork, about 1 hour. Garnish with parsley and serve.

PER SERVING: 578 CAL; 33 G PROTEIN; 8 G CARB (3 G SUGARS); 1,135 MG SODIUM; 1 G FIBER

THIS COLORFUL, vitamin C-packed smoothie has a touch of zing and tastes like the tropics.

DIRECTIONS Combine everything but the ice in a blender, add ice, and blend on high speed until as smooth as possible, 1 to 2 minutes. Serve right away.

PER SERVING: 412 CAL; 5 G PROTEIN; 87 G CARB (64 G SUGARS); 17 MG SODIUM; 10 G FIBER RECIPES EXCERPTED FROM EVERYONE'S TABLE: GLOBAL RECIPES FOR MODERN HEALTH © 2021 BY GREGORY GOURDET. PUBLISHED BY HARPER WAVE, AN IMPRINT OF HARPERCOLLINS PUBLISHERS. REPRINTED BY PERMISSION. NUTRITIONAL VALUES CALCULATED AT HAPPYFORKS.COM/ANALYZER

LIVENATURALLYMAGAZINE.COM

21

SUMMER skewers

JASON INGRAM

These recipes prove that food is a lot more fun grilled on a stick.

22 22

SUMMER/FALL 2021 | OPTIMUM WELLNESS SUMMER/FALL 2021 | OPTIMUM WELLNESS

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

PRAWN, CHORIZO & CIABATTA SKEWERS

BY GENEVIEVE TAY LOR

The spicy oil from the chorizo soaks into the bread, so it grills up to be deliciously crisp and tasty.

Keep bread cubes fairly generous so they will be less likely to fall off the skewers. SERVES 4 6 thick slices ciabatta 2 Tbsp olive oil 7oz raw peeled shrimp 4½ oz dried chorizo, cut into ¼-inch discs

Sea salt and freshly ground black pepper TO SERVE Handful of flat-leaf parsley, chopped 1 lemon, quartered

DIRECTIONS 1. Cut bread into cubes a similar size to diameter of the chorizo and put in a bowl. Drizzle in olive oil.

Add prawns (shrimp) and chorizo and a good grind of salt and pepper, then toss to mix. Thread onto skewers, alternating between bread, prawns and chorizo.

2. Lay skewers directly over the fire and cook for 3 to 5 minutes, turning regularly, until prawns are pink and cooked through and bread is crisp. If the bread is catching too quickly, move skewers slightly farther away from the fire to cook more gently.

SEAFOOD SKEWERS WITH CROUTONS & ORANGE

3. To serve, scatter over the parsley and squeeze over the lemon. Eat while hot.

Oranges bring color and freshness to these skewers. SERVES 4

PER SERVING: 374 CAL; 22 G PROTEIN; 21 G FAT; 23 G CARB (3 G SUGARS); 1,047 MG SODIUM; 1 G FIBER

CHRISTINA HOLMES

ADAPTED FROM FOOLPROOF BBQ. © 2021 BY GENEVIEVE TAYLOR. PUBLISHED BY QUADRILLE PUBLISHING. ALL RIGHTS RESERVED.

HOVER YOUR SMARTPHONE CAMERA OVER THE CODE TO SHOP THIS RECIPE ONLINE.

BY M A R K BI TTM AN

1½ lbs of 1-inch-thick skinless fish fillets or steaks 1 loaf crusty Italian bread 6 Tbsp good-quality olive oil Salt and pepper 3 oranges

DIRECTIONS 1. If you’re using bamboo or wooden skewers, soak them in water for 30 minutes.

Meanwhile, start the coals or heat a gas grill for medium-high cooking. Make sure the grates are clean.

2. Cut fish and bread into 1- to 1½inch cubes. Toss fish with 2 Tbsp of oil in one bowl and bread with remaining 4 Tbsp oil in another.

Season with salt and pepper.

3. Slice off peel at the top and bottom of an orange and set it, flatside down, on a cutting board. Cut downward to remove peel, pith and membrane to reveal the fruit. Then cut each orange section on both sides to remove it from the membrane. As you work, put sections in

a bowl. Repeat with remaining oranges. Thread fish, bread and orange sections onto skewers, alternating them; save any juice that has accumulated in the bowl.

4. Put skewers on the grill directly over the fire. Close the lid and cook until croutons are golden and fish is just cooked through (peek inside in a few places to check), 4 to 5 minutes per side. Transfer to a platter, pour over any reserved orange juice and serve.

PER SERVING: 664 CAL; 39 G PROTEIN; 25 G FAT; 70 G CARB (10 G SUGARS); 1,059 MG SODIUM; 5 G FIBER ADAPTED FROM HOW TO GRILL EVERYTHING © 2018 BY MARK BITTMAN. PHOTOGRAPHY © 2018 BY CHRISTINA HOLMES. AVAILABLE NOW FROM HMH BOOKS & MEDIA. REPRINTED BY PERMISSION OF HARPERCOLLINS PUBLISHERS. ALL RIGHTS RESERVED.

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

TANDOORI TOFU SKEWERS

(WITH MINT, CUCUMBER & YOGURT SAUCE)

BY N A D I N E H ORN & J Ö RG M AY E R

These succulent skewers in a spicy marinade will convert tofu skeptics.

SERVES 4

ZUCCHINI “BURNT ENDS” WITH HERB BUTTER AND LEMON

BY ST E V EN RAICHLEN

These skewers look cool as all get-out. SERVES 4

8 Tbsp unsalted butter or extravirgin olive oil 2 cloves garlic, peeled and slightly flattened with the side of a knife 1 tsp freshly and finely grated lemon zest 3 Tbsp stemmed, chopped fresh dill or mint leaves, plus 3 Tbsp for serving

24

½ tsp hot red pepper flakes (optional) 8 small zucchini Coarse salt (sea or kosher) and freshly ground black pepper Vegetable oil for oiling the grill grate

SUMMER/FALL 2021 | OPTIMUM WELLNESS

DIRECTIONS 1. Make lemon herb butter: Melt butter in a small saucepan over medium heat. Add garlic, lemon zest, 3 Tbsp chopped dill and pepper flakes (if using). Cook until fragrant, about 3 minutes.

Remove pan from the heat and let cool. Discard garlic.

skewer the pieces back to back. If using round bamboo skewers, insert a second skewer parallel to the first.

(This keeps the zucchini slices from spinning.) Slice, butter, season and skewer remaining zucchini. You should wind up with 8 kebabs.

2. Cut off ends of zucchinis. Using a mandoline equipped with a finger guard, thinly slice each zucchini lengthwise. (slices should be thickness of a quarter.) Lay slices flat on a rimmed sheet pan. Lightly brush slices on both sides with lemon herb butter and season with salt and pepper.

4. Set up your grill for direct grilling and heat to high. Arrange kebabs, skin side down and grill until darkly browned at the edges, 3 to 4 minutes.

Turn and grill other side skin side down the same way, 6 to 8 minutes in all. Baste skewers with lemon herb butter as they grill. Transfer to a platter or plates for serving and spoon any remaining butter over them.

3. Fold a zucchini slice into an accordion shape and thread onto a flat skewer.

Don’t worry if a few of the slices break—

PER SERVING: 164 CAL; 3 G PROTEIN; 16 G FAT; 5 G CARB; 13 MG SODIUM; 1 G FIBER ADAPTED FROM HOW TO GRILL VEGETABLES: NEW BIBLE FOR BARBECUING VEGETABLES OVER LIVE FIRE © 2021 STEVEN RAICHLEN. PHOTOGRAPHY BY STEVEN RANDAZZO. PUBLISHED BY WORKMAN PUBLISHING.

1½ Tbsp tomato paste 1 Tbsp peanut oil 14 oz tofu EXTRAS 4 grilled chapatis (see recipe below right) 8 Tbsp mint, cucumber, and yogurt sauce (see sidebar) 1 lemon, cut into wedges

DIRECTIONS 1. For skewers, blend yogurt with remaining ingredients, except tofu, in a food processor or blender.

2. Cut tofu into 1½-inch cubes and add to the marinade.

Marinate for at least 4 hours in the refrigerator.

3. Thread cubes onto metal skewers and cook over indirect heat with the lid closed for 10 minutes. Turn skewers over and cook another 8 minutes. Baste with leftover marinade.

4. Serve skewers with chapatis; mint, cucumber and yogurt sauce; and lemon wedges.

PER SKEWER, MINUS TOPPING AND BREAD: 198 CAL; 17 G PROTEIN; 12 G FAT; 9 G CARB (2 G SUGARS); 607 MG SODIUM; 3 G FIBER ADAPTED FROM VBQ: THE ULTIMATE VEGAN BARBECUE COOKBOOK © NADINE HORN AND JÖRG MAYER, 2018. PHOTOGRAPHS © NADINE HORN AND JÖRG MAYER, 2016. REPRINTED BY PERMISSION OF THE PUBLISHER, THE EXPERIMENT.

STEVEN RANDAZZO; (OPPOSITE PAGE): NADINE HORN & JÖRG MAYER

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FOR THE SKEWERS ¼ cup vegan yogurt 1 large red chile pepper, stemmed (seeded for less heat) 1 garlic clove 1 tsp ground coriander 1 tsp ground turmeric 1 tsp ground cinnamon 1 tsp salt 1 star anise

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

CUCUMBER, MINT & YOGURT SAUCE

Finely chop: 1½ Tbsp fresh mint, 1½ Tbsp fresh dill.

Core and dice ¼ cucumber.

Mix with ¾ cup vegan yogurt and season with ½ tsp salt.

GRILLED CHAPATIS

Mix: 12⁄3 cups all-purpose flour, ½ tsp salt, 3 Tbsp canola oil with ½ cup water, stirring with a wooden spoon until flour and liquid combine to form dough. Knead dough on floured surface by hand for 5 mins; then cover and rest for 20 mins. Divide dough into six equal pieces; roll as thin as possible with a rolling pin. Grill over direct heat 2-3 mins each side.

FUN WITH A BUN! Who says buns are just for burgers? Make a kebob-urger with some Dave’s Killer Bread Buns.

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25

SPICY GODDESS FLATBREAD

BY KELLY SENYEI

A tasty take on trendy avocado toast, with a hint of sweet heat courtesy of candied jalapenos.

SERVES 4

! e m i t a z z i p ONLINE RECIPE INCLUDES INSTRUCTIONS FOR HOMEMADE DOUGH!

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SUMMER/FALL 2021 | OPTIMUM WELLNESS

ROBERT BREDVAD, (OPPOSITE): CLARE BARBOZA

ve i t rea c e hes t ith w t igh n za z i pp u k Per

y ast t &

s. n o i opt

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

CANDIED JALAPENOS ½ cup apple cider vinegar 1 cup sugar 2 medium jalapenos, stemmed and thinly sliced

TRY.

Cali’flour Foods Pizza Crusts

FLATBREAD Cooking spray Ready-to-Cook Crust (Try: Simple Truth Organic Classic Thin & Crispy Vegan Pizza Crust) SPICY GODDESS DRESSING 1 ⁄3 cup sour cream 1 ⁄3 cup mayonnaise 1 Tbsp fresh lemon juice 2 tsp Worcestershire sauce 1 clove garlic, chopped ¼ cup chopped fresh Italian parsley 1 Tbsp chopped fresh tarragon 1 Tbsp chopped fresh chives 1 medium avocado, pitted, peeled and cubed ½ tsp kosher salt 2 Persian cucumbers, thinly sliced 1 cup microgreens DIRECTIONS 1. CANDIED JALAPENOS In a small saucepan over medium-high heat, combine vinegar and sugar and bring to a boil. Reduce to a simmer and stir in jalapenos. Simmer 5 minutes, then pour into a heatproof bowl and set aside to cool completely.

2. FLATBREAD Grease a large pan with cooking spray. Bake crust according to directions.

Remove from oven and set aside to cool.

3. DRESSING In a food processor, combine sour cream, mayonnaise, lemon juice, Worcestershire, garlic, parsley, tarragon, chives, avocado and salt. Process until pureed.

4. TOP THE FLATBREAD Slather dressing atop the flatbread, spreading in an even layer. Top with sliced cucumbers and microgreens.

5. Use a slotted spoon to scatter candied jalapenos on top (reserve the syrup for other uses).

Slice and serve.

PER SERVING: 789 CAL; 10 G PROTEIN; 45 G FAT; 87 G CARB (53 G SUGARS); 1,035 MG SODIUM; 6 G FIBER ADAPTED FROM THE SECRET INGREDIENT COOKBOOK © 2021 BY KELLY SENYEI. PHOTOGRAPHY © 2021 BY ROBERT BREDVAD. AVAILABLE NOW FROM HMH BOOKS & MEDIA. REPRINTED BY PERMISSION OF HARPERCOLLINS PUBLISHERS. ALL RIGHTS RESERVED.

ROASTED ORANGE & RADICCHIO SALAD PIZZA

BY A M Y L ACE Y W I T H L E DA SCHEI N TAUB

Roasting oranges is a revelation as it intensifies their sweetness and flavor.

SERVES 3

Extra-virgin olive oil cooking spray 1 small orange 2 oz soft goat cheese, at room temperature 2 Tbsp heavy cream 1 Cali’flour Pizza Crust

½ cup thinly sliced radicchio Drizzle of balsamic vinegar ONLINE RECIPE INCLUDES DIRECTIONS FOR HOMEMADE CAULI CRUST!

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DIRECTIONS 1. Preheat oven to 425°.

Coat a baking sheet or ovenproof skillet with cooking spray.

2. Using a paring knife, remove peel and white pith from the orange, then slice it ¼-inch thick (a serrated knife works well), reserving the small ends for later.

Place orange slices on prepared sheet and roast 15 to 20 minutes, until softened and blackened in spots.

3. Put goat cheese in a small bowl. Add cream

and whisk with a fork to incorporate. Spread goat cheese over the crust. Set roasted orange slices on the crust and arrange slices of radicchio between the orange slices. Finish with a squeeze of reserved orange ends and vinegar, then slice and serve.

PER SERVING: 195 CAL; 20 G PROTEIN; 8 G FAT; 8 G CARB (3 G SUGARS); 1,339 MG SODIUM; 1 G FIBER ADAPTED FROM CALI’FLOUR KITCHEN © 2019 BY AMY LACEY. PUBLISHED BY ABRAMS. ALL RIGHTS RESERVED.

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27

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

BY J U L I E P E L Á E Z & J O S CH AALMAN

QUINOA FLATBREAD PIZZA WITH ARUGULA PESTO

The quinoa crust for this pizza is surprisingly easy to make.

YIELDS 1 PIZZA

FOR THE CRUST ¾ cup uncooked quinoa, soaked overnight, rinsed and drained ¾ cup uncooked millet, soaked overnight, rinsed and drained ½ cup water 1 Tbsp olive oil ½ tsp sea salt ¼ cup fresh basil, lightly packed

TOPPINGS ¾ cup arugula pesto (below) ¼ red onion, thinly sliced ¼ cup sliced cremini mushrooms ¼ cup feta cheese, optional 1 Tbsp balsamic vinegar 1 cup baby arugula 1 tsp olive oil Sea salt, to taste Freshly ground black pepper, to taste

DIRECTIONS 1. Preheat oven to 450° and line a baking sheet with parchment paper.

2. In a food processor, combine quinoa, millet, water, oil and salt.

Blend until you get a thick, pancake batter-like consistency. Add basil and another 3 Tbsp water to thin (if needed). Pour batter onto prepared baking sheet, spreading it out evenly with a spatula.

3. Place in oven, and bake 15 minutes. Remove from oven, carefully flip the crust, and return to oven to bake 6 to 8 minutes more. Remove from oven and allow to cool slightly.

4. When cool enough to handle, spread arugula pesto over the flatbread. Top with onions, mushrooms and feta, if using. Drizzle with balsamic vinegar and return to oven for 5 to 10 minutes.

5. Toss arugula in oil, salt and pepper. Add to top of pizza. Cut and serve immediately.

PER PIZZA: 1,925 CAL; 47 G PROTEIN; 104 G FAT; 205 G CARB (7 G SUGARS); 1,542 MG SODIUM; 25 G FIBER

ARUGULA PESTO

28

In blender: Pulse 1 clove garlic until minced, scrape sides and add 1 cup arugula (packed), ½ cup fresh basil (packed), juice of ½ lemon, ¼ cup pine nuts, ½ tsp Himalayan pink salt and ground pepper to taste.

Blend until smooth & creamy. While processor is running, drizzle ¼ cup olive oil until fully emulsified.

SUMMER/FALL 2021 | OPTIMUM WELLNESS

DANIEL SHOWALTER

ADAPTED FROM THE CONSCIOUS CLEANSE COOKBOOK © 2021 BY JULIE PELÁEZ AND JO SCHAALMAN. PUBLISHED BY PENGUIN RANDOM HOUSE. ALL RIGHTS RESERVED.

X X X X X X X X | E AT

BY CASSY JOY GA RC I A

Baby Yukon Gold potatoes are the focus of this tasty and easy-to-make pizza.

SERVES 4

FOR THE ROASTED POTATOES 1 pound baby Yukon Gold potatoes 1 Tbsp extra-virgin olive oil ½ tsp fine sea salt FOR THE PIZZAS 2 (10-inch) store-bought plain pizza crusts (Try: Alex’s Awesome Sourdough) 1 cup prepared basil pesto 1 cup shredded mozzarella cheese 5 oz sliced shiitake mushrooms 2 Tbsp extra-virgin olive oil ½ tsp fine sea salt ¼ tsp ground black pepper ¼ cup grated Parmesan cheese, for serving ¼ cup fresh basil leaves, for garnish

DIRECTIONS 1. Preheat oven to 375º.

2. Toss potatoes with olive oil and spread over a rimmed baking sheet. Sprinkle with salt.

Bake 40 minutes, or until soft to the touch. Remove from oven; keep oven on.

PESTO POTATO & MUSHROOM PIZZAS

3. Cut potatoes into ½-inch cubes and set aside.

4. Place pizza crusts on two baking sheets or pizza stones.

5. Divide pesto between the crusts and spread into an even layer over each, leaving a ½-inch border. Top evenly with mozzarella (if using Alex’s Awesome Sourdough Cheese Pizzas, can add less cheese), potatoes and mushrooms. Drizzle with olive oil and sprinkle with salt and pepper.

6. Bake 15 to 20 minutes, until tops are golden brown and cheese is bubbling.

KRISTEN KILPATRICK

7. Sprinkle pizzas evenly with Parmesan, garnish with basil and serve.

PER SERVING: 995 CAL; 25 G PROTEIN; 70 G FAT; 70 G CARB (3 G SUGARS); 1,080 MG SODIUM; 6 G FIBER ADAPTED FROM COOK ONCE DINNER FIX

BY CASSY JOY GARCIA. COPYRIGHT © 2021

BY CASSY JOY GARCIA. REPRINTED BY PERMISSION OF SIMON & SCHUSTER, INC. ALL RIGHTS RESERVED.

TRY.

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Made with: Cheese from grass-fed cows Organic tomatoes Fermented sourdough crust using an heirloom starter—more easily digestible!

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29

E AT | AROUND THE WORLD

Inspiration and ideas for an afternoon in Italy at home.

BY VICKI MARTINEZ

A

n Italian dinner has the power to evoke visions of romantic candlelight accompanied by the soothing resonance of Dean Martin crooning “That’s Amore” in the background. But we’re here to say that there’s no reason the simple yet savory flavors of Italian cuisine should be confined to the dinner table.

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SUMMER/FALL 2021 | OPTIMUM WELLNESS

SETTING THE SCENE For the tables, choose fabrics with a checker or stripe pattern to create a traditional Italian feel. If you plan on dining al fresco, ditch the tablecloth for a bare, wooden table decorated with flowers and seasonal foliage for a more rustic, earthy vibe.

Small potted plants or tomato sauce cans filled with fresh basil add brightness and can serve as whimsical gifts for guests to take home.

For simple centerpieces, adorn cake stands with bouquets of herbs, fresh grapes and lemons, or baskets of fresh tomatoes and artichokes. Or use mason jars filled with dried pasta and wrapped in colorful ribbon to continue the Italian motif.

SHUTTERSTOCK (3), PASTA: COURTESY BARILLA

Host an Authentic Italian Lunch

Whether you’re planning an elegant garden party, a get-together with the girls and guys you haven’t seen in a corona-while, or hosting an afternoon summer soirée, an Italianthemed luncheon offers a unique and enjoyable way to entertain.

With the help of Lorenzo Boni, executive chef for Barilla America, we’ve created this amazing and authentic Italian lunch menu with tips for how to make it truly Italian.

Roasted Pistachio Pasta

DIRECTIONS 1. Boil water and cook spaghetti according to package instructions.

SERVES 4

SETTING THE MOOD A typical Italian lunch—il pranzo— is often the largest meal of the day in Italy. And to fully enjoy a substantial meal takes time.

A relaxed, let’s-slow-it-down atmosphere filled with light and lasting conversation captures the true spirit of mealtime in Italy. Encourage guests to embrace the Italian sentiment “dolce far niente,” which means “pleasant idleness,” as they settle in for an Italian long lunch.

Underscore the ambiance with soft background music, featuring traditional Italian melodies.

1 jar Vero Gusto Calabrian Marinara sauce 1 lb Barilla spaghetti 1 shallot, chopped ½ cup basil leaves

1 cup water

2. Sauté shallots with olive oil over medium heat for 3 to 4 minutes.

½ cup toasted pistachios, roughly chopped

3. Stir in Vero Gusto and water.

Simmer for 5 minutes.

2 Tbsp extravirgin olive oil Salt and pepper to taste

4. Drain pasta and toss with sauce.

Add toasted pistachios.

5. Serve immediately with basil leaves and olive oil to taste.

PER SERVING: 334 CAL; 11 G PROTEIN; 16 G FAT; 43 G CARB (9 G SUGARS); 480 MG SODIUM; 9 G FIBER

SETTING THE TABLE You’ve put a lot of thought, time and effort into planning your Italian-style lunch, so we thought we’d make the rest easy. Here’s the exclusively curated Italian food menu created by Chef Lorenzo.

Bruschetta with multicolor tomatoes and basil Penne primavera with crispy pancetta

Fruit Salad with Mint & Honey SERVES 4

1 pear, diced 1 pint blueberries ¼ pineapple, diced 1 kiwi, diced

1 Golden Delicious apple, diced 1 pint strawberries, sliced

2 Tbsp honey 4-5 mint leaves, chopped 1 lemon, juiced

Roasted pistachio pasta Fruit salad with mint and honey BUON APPETITO!

SHOP ONLINE!

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DIRECTIONS Combine everything together and let marinate in the refrigerator for at least 2 hours before serving.

PER SERVING: 198 CAL; 2 G PROTEIN; 1 G FAT; 50 G CARB (38 G SUGARS); 4 MG SODIUM; 8 G FIBER NUTRITIONAL VALUES CALCULATED AT HAPPYFORKS.COM/ANALYZER

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31

BOOST YOUR GUIDE TO NATUR AL SUPPLE ME NT HEALTH

A Healthier

You

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LIVE NATURALLY. SHOP WISELY.

AGING WELL:

Natural ways to support healthy aging

Support your diet with natural supplements.

REAL ADRENALS:

Supplements to help manage stress

GO PRO:

Probiotics keep your gut feeling good

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

Aging Well As COVID has forced us to take a closer look at our health, there are habits for healthy aging that can help us today and into the future.

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

I

f there is one positive that came from COVID-19, it was people taking a renewed interest in their personal health. As we all turned to cooking more at home, we also took a closer look at what we were eating and its nutritional content. Dietary supplements to support a healthy immune system, offset stress and support sleep also became a priority. All of this is a good thing, given that life expectancy in the U.S. seems to be on the decline, according to the Centers for Disease Control and Prevention (CDC).

In 2017, the average life expectancy was 78.6 years. Yet in the first half of 2020, this dropped to 77.8 years.

As we renew our interest in our personal health, now would also be a good time to consider how we want to age. What many people don’t realize is that there is a direct correlation between healthy aging and our body’s inflammation. The strength of our immune system, how we sleep and manage stress, what we eat and

34

SUMMER/FALL 2021 | OPTIMUM WELLNESS

how much we exercise all can cause and correlate back to inflammation.

“So many of the concerns we have about aging relate to inflammation. The number-one way to naturally slow aging is to eat a better diet,” says Michelle Simon, Ph.D. N.D., president and CEO of the Institute for Natural Medicine, who also runs her own naturopathic

practice in Seattle. “Many of the conditions we face can be corrected by a diet full of antioxidant-rich fruits, high-quality meats and seafoods, spices and leafy greens, and healthy fats. Outside of diet, the second most important thing is that people need to move.”

Simon outlines the main signs of poor aging, which include joint pain, bad sleep, inflammation, cognitive problems—such as brain fog and short-term memory issues—weight gain, varicose veins, skin problems, digestive issues and nutrient absorption challenges. She stresses the importance of following a regular exercise routine to maintain normal blood flow, which helps regenerate tissue and keep some of the challenges of aging at bay. But it doesn’t take as much as we think to maintain

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

CONSIDER THESE SUPPLEMENTS Along with regular exercise and a healthy diet, Michelle Simon recommends the following supplements to help mitigate inflammation and support the process of healthy aging.

Turmeric

Magnesium

Inflammation is the body’s natural response to all of the things that bombard it on a daily basis, from toxins and bacteria to muscle recovery.

To help offset inflammation, Simon recommends turmeric.

Its active ingredient curcumin is a powerful natural antiinflammatory shown in studies to be as effective as ibuprofen.

“It is good for many things: It is an anti-inflammatory but it has also shown to be as effective as Prozac in managing depression and is helpful for arthritis for maintenance, pain management and reducing symptoms,” she says.

Recommended dose: 750 mg of 95 percent pure curcuminoid daily.

Vitamin B12

SHUTTERSTOCK

The body’s ability to absorb vitamin B12 diminishes with age, which can lead to fatigue. “As we age, our stomach acid levels decrease, which interferes with our ability to absorb vitamin B12, one of the most important nutrients for our energy and which is needed to convert carbohydrates to glucose,” explains Simon. B12 also is important to support the central nervous system.

Recommended dose: 1,000 mg daily.

our physical strength. “Twice a week is the minimal amount we need to do to maintain muscle tone. But it’s important as we age, especially if we are living independently,” says Simon.

As far as diet goes, if there is one thing to focus on, Simon advises removing sugar and replacing it with lots of fruits and vegetables. “Sugar is something that ages us more quickly,” she says. And then there’s sleep. In this time of electronic gadgets that we are tethered to, Simon emphasizes the importance of setting a routine around sleep.

She suggests turning off lights at least 30 minutes before you are getting ready for bed to help you relax and increase melatonin production.

Astaxanthin A lesser-known antioxidant, astaxanthin is a reddish pigment in certain algae that gives salmon, trout and other seafood its pinkish color. Studies have shown it to help with muscle mass in elderly people.

According to Simon, as you age, muscle mass is a measure of resiliance and research has shown that you can get more benefit from working out if you are taking astaxanthin at the same time.

Recommended dose: 4–12 mg daily.

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“Magnesium is becoming one of the minerals Americans are most deficient in and it has so many benefits,” says Simon. It has been shown to help balance blood sugar, relax the nervous system, and support healthy sleep, mood and muscular skeletal function. Simon suggests taking it in the form of magnesium glycinate and starting with a low dose as too much magnesium can cause loose stools.

TRY IT.

Recommended dose: 300 to 500 mg daily.

Vitamin D “I can’t say enough about the importance of vitamin D as we age. It supports bone health and protects against cancer and heart disease. It improves immune system function and balances hormones. And it is necessary to absorb calcium,” explains Simon. The amount you need can depend on where you live in the country and your exposure to sun.

Recommended dose: Up to 2,000 IUs daily.

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Vitamin C As you age, the best support for skin health and the structural form of skin is vitamin C, says Simon. You can get it through food or supplementation. “You need vitamin C as a basic building block,” Simon explains.

Recommended dose: 500 mg 1–2 times daily.

Rainbow Light Gummy Vitamin C Slices

Resveratrol Resveratrol is a naturally occurring phytochemical present in wine and blueberries—plants with deep-colored pigments. Rich in antioxidants, it neutralizes free radicals, which can wreak havoc on our health if left unattended.

Studies have shown it to help decrease inflammation and to support cardiovascular health.

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Recommended dose: Approximately 100–500 mg.

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35

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

Four natural supplements to support your adrenal health.

B Y K AT H R Y N L E AV I T T

T

he human body has two adrenal glands located on the top of each kidney. About the size and shape of a fortune cookie, their job is to produce hormones required for different functions, including balancing the body’s salt and water levels, stimulating glucose production, regulating metabolism and playing a role in puberty. The hormones are also responsible for all the physiological characteristics of stress response. “When we talk about adrenal health, we’re simply talking about stress management,” says Jennifer McLemore, L.Ac, an acupuncturist and Chinese herbalist in Boulder, Colo. “Any stress we experience on the body and/or emotionally and psychologically will impact the adrenal glands.”

The adrenal glands produce our stress hormones—epinephrine, norepinephrine and cortisol—and it’s normal for the body to make a certain amount of these according to a natural rhythm, says McLemore. They spike in the morning to wake us up and get us going, then decline over the course of the day. But when we overwork this system, we don’t have as great or balanced a stress response, she says.

The key is to get educated and learn how to protect this delicate system before it gets taxed, advises McLemore. This will help us not only manage our stress response but also feel good. McLemore recommends beginning with balance. Get ample, restorative sleep; eat at consistent times; schedule TRY IT. regular downtimes; and practice screen management (our screen addiction puts us in a constant state of stress, she says). Also try these natural supplements, which McLemore says are all tied to an optimally functioning adrenal system.

36

SUMMER/FALL 2021 | OPTIMUM WELLNESS

VITAMIN B6

Studies have found that a healthy stress response relies on vitamin C and that supplementation has a direct “braking effect” on the release of cortisol.

This is especially important because the body can’t make this essential vitamin, creating an impaired stress response.

Vitamin C deficiency is also widely associated with mood disorders such as depression and anxiety.

Look for a food-based vitamin C, rather than a chemically processed one, says McLemore, with rose hips and bioflavonoids, and take 1,000 to 2,000 mg per day.

Chronic stress depletes vitamin B6, but supplementation can help reduce stress. A 2018 randomized, single-blind clinical trial found that adults with “severe” or “extremely severe” stress had a greater improvement in their stress response by adding vitamin B6 to their magnesium intake. Another study found that taking vitamin B6 along with vitamins B12 and B9 was linked with a “cortisol awakening response,” a healthy increase in cortisol in the morning. Take 50 to 100 mg daily vitamin B6 in the pyridoxal 5 phosphate (p5p) form, which is most active, says McLemore.

MAGNESIUM Magnesium deficiency is common in the U.S. and has been linked with increased stress and depression. A 2020 review paper found that stress depletes magnesium, creating a vicious cycle.

Another study on athletes found that magnesium supplementation reduced cortisol levels before and after a strenuous rugby match. Magnesium is best taken at night to help support sleep, says McLemore. Take a moderate amount—300 to 400 mg—to avoid stomach discomfort, and consider the magnesium glycinate form, which McLemore says is particularly well-tolerated and well-absorbed.

Synergy Adrenal StressCombat

ZINC Zinc is necessary for all bodily processes, not the least of which is the adrenal system. Animal models have shown that a zinc-deficient diet leads to elevated cortisol. Additionally, low zinc is associated with decreased information processing and increased impulsivity—two effects of stress—as well as risk of depression. Zinc absorption is blocked by antacids, anti-inflammatories and medications for diabetes. Take 30 to 50 mg daily with food, recommends McLemore.

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

STRAINS

There are numerous probiotic strains. Each strain has a different effect in the body. You will see the strain names on food or supplement labels, combined with the species name. For example, the Bifidobacterium or Lactobacillus species are often abbreviated as B. or L.

MENTAL HEALTH

Your gut plays many important roles in your overall health. But when it’s unhappy or inflamed, your health suffers. Probiotics can help.

B Y K AT H R Y N L E AV I T T

D

igestive complaints are by reduced exposure to enviwidespread. According to ronmental microorganisms that the National GI Survey, we were commonly exposed to more than 60 percent of peoin our ancestral past,” Lowry exple in the U.S. report at least plains. “Administration of these one gastrointestinal (GI) sympbacteria is then a matter of tom each week—everything simply replacing something that from heartburn and acid reflux we lost due to the transition to abdominal pain, bloating or from a hunter-gatherer or rural, constipation. Researchers are agrarian existence to a modern finding evidence that links the urban environment.” gut or microbiome—home to Lowry’s team, which focuses trillions of bacteria—with overall on probiotics and mental health, health and, in the case of an developed a vaccine made unhealthy gut, some diseases. from a soil-derived bacterium New studies are even revealing that helped prevent a PTSDthat poor gut health is associlike syndrome when tested ated with worse outcomes in on mice. “We are in awe that COVID-19. In a word, the gut is this bacterium, which is about the foundation of health. one one-millionth of a meter The problem with many gut long (one micron), can have symptoms lies with what we such powerful stress-resilience eat and how we have shifted effects,” says Lowry. “These from hunter-gatherer eating to studies are exciting because a largely processed Western diet, says Christopher Lowry, Ph.D., a professor of integrative physiology and Nutrition a probiotics researcher at Now PB8 the University of Colorado TRY IT. 8 Probiotic Boulder. “There is a hypothStrains esis that states that inflammatory conditions are driven

38

SUMMER/FALL 2021 | OPTIMUM WELLNESS

they point toward a future when probiotics, i.e., live microorganisms, when administered in adequate amounts, confer a health benefit on the host and may be used in a targeted way.”

To support the gut microbiome, Lowry says, “The first-line approach should be a diet rich in vegetables, fruits, nuts, seeds and healthy fats, like olive oil.

The American Gut Project has highlighted how persons who report consuming, on average, more plants (30 plus) each week have a more diverse gut microbiome, which is thought to reflect a healthy gut microbiome ecosystem.” Probiotics also support a healthy brain-gut axis by actively inducing anti-inflammatory responses, Lowry says.

Here’s a look at some of the strongest research. »

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Strains that help: L. acidophilus, L. casei and B. bifidum for depression, and L. casei for anxiety.

GI HEALTH Findings: Evidence is particularly strong for probiotics and improving conditions such as diarrhea, constipation and inflammatory bowel disease, says Lowry.

Strains that help: Lactobacillus and Bifidobacterium

METABOLIC HEALTH Findings: A 2020 meta-analysis found that probiotics improve body mass index, blood pressure, glucose metabolism and cholesterol levels in obesity, which also has links with inflammation, says Lowry.

Strains that help: L. rhamnosus, plantarum, gasseri and paracasei

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Probiotic PROTECTION

Findings: Lowry conducted a randomized, double-blind, placebo-controlled trial that found that a probiotic called Lactobacillus reuteri reduced C-reactive protein, a measure of inflammation, and stress reactivity in veterans. It is becoming clear that inappropriate inflammation is a risk factor for anxiety, depression and PTSD, Lowry says.

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B O O S T | O F F B E AT & O N T R E N D

Lion’s Mane

Beyond looking cool, this miraculous mushroom has many medicinal uses.

B Y K AT H R Y N L E AV I T T

DID YOU KNOW

40

their impressive benefits by stimulating the immune system. Lion’s mane is of the greatest interest and has the most research behind it.

USE IT FOR. Known mostly for its positive effects on human brain health, specifically anxiety, depression and Alzheimer’s disease, lion’s mane is a powerful antioxidant that has also been found in in vitro and animal studies to improve diabetes, strengthen digestive health and even help prevent heart disease and cancer.

SUMMER/FALL 2021 | OPTIMUM WELLNESS

THE SCIENCE.

A 2020 review study found that lion’s mane helps with depression (and may be a comparative alternative to conventional antidepressant drugs) as well as anxiety, sleep disorders and binge eating.

Another 2020 study, this one a double-blind, randomized, placebo-controlled clinical TRY IT. trial, found that Gaia Herbs after 49 weeks Mind of treatment Spring with lion’s mane, participants with mild Alzheimer’s scored significantly higher in SCAN HERE TO “mental state” ORDER ONLINE! and “activities of daily living”

categories. Other recent studies have looked at lion’s mane’s effects on cancer cells and have established the need for more investigation as a possible alternative cancer treatment.

HOW TO TAKE IT. Available as a dried herb by the gram or in capsule form.

A common, studied dose for general well-being is 1.5 to 2 g (about a half teaspoon) or 3 capsules (about 500 mg each) daily of lion’s mane.

When actively dealing with a condition, increase this dose to a half teaspoon or 3 capsules (about 500 mg each) up to three times a day.

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WHAT IS IT?.

Lion’s mane (Hericium erinaceus) is one of the most unique-looking mushrooms, with its unbranched body of icicle-like spines and soft white tissue. Used for hundreds of years in traditional Chinese medicine (TCM) and also native to North America, it was once considered so special that it was reserved only for Chinese royalty.

An “ultimate tonic” in TCM, lion’s mane is believed to reach all the body’s organ systems—heart, liver, spleen, lung and kidney—as well as the brain, providing a full-body benefit from one single herb, something very few herbs can claim. In Western medicine, all edible mushrooms are known for their high content of polysaccharides, which exert

Lion’s mane is also known as the bearded tooth mushroom or the pom-pom mushroom.

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