Natural Living QFC Summer 2015

Why were crushing on berriesSUMMER LOVIN

TRAIN FOR YOUR LIFEDont settle for someone elses workout

INSPIRED SALSAS Put a fresh spin on an old favorite

BUILD A BETTER BURGER Your grilling go-to just got a makeover

GO RAW! Reboot your system with araw fooddiet

PROTEIN POWDERS: WHICH ONE IS RIGHT FOR YOU? page 8

Embrace Your Wellness

Compliments of

SUMMER 2015

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2_NL_QFC_SU15_Welcome.indd 2 6/11/15 11:47 AM

2 Spring 2013 / Optimum Wellness

#silkbloom

YOU'RE GONNANEED A

BIGGER GLASS.

FEWER CALORIES?

CREAMIER THANSKIM WITH

Silk Cashewmilk is made with the creamy goodnessof cashews and just 25 delicious calories. Taste for yourself.

Silk Unsweetened Cashewmilk: 25 cal/serv; skim dairy milk 80 cal/serv. Character is

a trademark of WhiteWave Foods.

Client: White Wave Campaign: Silk TasteAgency Job #: 610-WWSLKMG5001AD #/AD ID: QSLK4127 Date Modifi ed: December 1, 2014 10:33 AMCR: AD Round:

Bleed: 8.5 x 11.125 Trim: 7.75 x 10.5Live: 6.875 x 10

Keyline Scale: 1=1Output at:Page:

Region: USLanguage: EnglishNotes: None

CW: T. White AD: d. Kusano/S. Snyder AM: A. Vertress/J. Ghanem BM: S. Wolfson P: L. Stern

NOT TO BE USED FOR COLOR APPROVAL

102018_G08_QSLK4127LeoBDecember 1, 2014 10:33 AM ZS


from the editor

Summer 2015 / Natural Living 3

#silkbloom

YOU'RE GONNANEED A

BIGGER GLASS.

FEWER CALORIES?

CREAMIER THANSKIM WITH

Silk Cashewmilk is made with the creamy goodnessof cashews and just 25 delicious calories. Taste for yourself.

Silk Unsweetened Cashewmilk: 25 cal/serv; skim dairy milk 80 cal/serv. Character is

a trademark of WhiteWave Foods.

Client: White Wave Campaign: Silk TasteAgency Job #: 610-WWSLKMG5001AD #/AD ID: QSLK4127 Date Modifi ed: December 1, 2014 10:33 AMCR: AD Round:

Bleed: 8.5 x 11.125 Trim: 7.75 x 10.5Live: 6.875 x 10

Keyline Scale: 1=1Output at:Page:

Region: USLanguage: EnglishNotes: None

CW: T. White AD: d. Kusano/S. Snyder AM: A. Vertress/J. Ghanem BM: S. Wolfson P: L. Stern

NOT TO BE USED FOR COLOR APPROVAL

102018_G08_QSLK4127LeoBDecember 1, 2014 10:33 AM ZS

The Best of SummerHELLO, AND WELCOME TO OUR summer issue. If, like me, youve been privileged enough to spend a summer in the Pacific Northwest, youll likely agree that there are few things more beautiful. The sun visits us more often, the water glistens under its rays, schedules relax, and festival season is in full swing.

But one of my favorite parts of summer is its edible bountyfoods that are fresh, whole and delicious. And among the Northwests most abundant gifts are berries, berries, berriesas iconic to summer spreads as pumpkin is to fall. These colorful, seasonal treats areresearch showsactually disease-fighting warriors housed in sweet and delicate packaging. In this issue, we outline not only why to eat berries (Power Pods on page 13) but also how. Turn to page 14 for simple, refreshing berry recipes from our chef friends at Johnson & Wales College of Culinary Arts in Denver.

Berries are also a natural fit for a raw food diet, as discussed in Nancy Coulter-Parkers Going Raw (page 20). For some people, eating raw is a permanent way of life, but for many it serves as a refreshing break from cooked and processed foods, as well as the heat of the kitchen. As best-selling raw food author Ani Phyo points out in the article, this clean, powerful eating approach eliminates toxins and other digestive stressors. In turn, you gain the energy you need to make the most of lengthy summer days and warm-weather possibilities. [A raw food diet] can give you that boost of immunity, health or mental clarity, Phyo attests.

Summer is also an ideal time to explore

area events and festivals and sample other local fare, such as Chateau St. Michelles sustainable wines. Check out our Focus page, where we highlight some of our favorites.

This season, as you naturally ease up the demands on your calendar, your digestive system and your life, take the opportunity to reinvent yourself, as our resident naturopathic expert Dr. James Rouse suggests. If youve been pressed all winter saying, I cant find the time to do the things I want to do, now weve gained a couple of hours to fit in windows for wellness. And we should really leverage that. As we develop healthy, new life patterns, we might just find the best parts of summer linger into the fall and beyond.

Enjoy the issue.

Mora MahoneyNatural Foods Category Manager, QFC


CocoaVia daily supplement delivers the highest concentration of cocoa flavanols, which are scientifically proven to promote a healthy heart by supporting healthy blood flow. And thats essential to maintaining who you are for years to come. To learn more visit CocoaVia.com

CocoaVia. (Made from the good stuff in chocolate.)

STAY YOU.

(Made from the good stuff in chocolate.)

This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

/ Trademarks Mars, Incorporated. 2015.

SAVE $5.00on CocoaVia 10-count Unsweetened Dark Chocolate stick packs & 60-count capsules

MANUFACTURERS COUPON EXPIRATION 10/31/15CONSUMER: Limit one coupon per purchase on product(s) indicated. You pay sales tax, if any. Not to be combined with other offers or discounts unless authorized by Mars Symbioscience. MAXIMUM VALUE: $5.00. Void if altered, transferred, sold, reproduced or exchanged. RETAILER: Mars Symbioscience will reimburse you for the face value of the coupon plus $.14 handling if submitted in compliance with Mars Symbioscience Coupon Redemption Policy

- #M1, available upon request, incorporated herein by reference. Valid only in USA. Void where prohibited, taxed or restricted by law. Cash value 1/100 of one cent. Send coupon to: Mars Chocolate North America, PO Box: 880499, El Paso, TX 88588-0499. /TM Trademarks Mars, Incorporated 2015.

3_NL_QFC_SU15_Contents.indd 4 6/11/15 11:48 AM

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COVER PHOTOGRAPHY BY AARON COLUSSI

20

CocoaVia daily supplement delivers the highest concentration of cocoa flavanols, which are scientifically proven to promote a healthy heart by supporting healthy blood flow. And thats essential to maintaining who you are for years to come. To learn more visit CocoaVia.com

CocoaVia. (Made from the good stuff in chocolate.)

STAY YOU.

This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

/ Trademarks Mars, Incorporated. 2015.

SAVE $5.00on CocoaVia 10-count Unsweetened Dark Chocolate stick packs & 60-count capsules

MANUFACTURERS COUPON EXPIRATION 10/31/15CONSUMER: Limit one coupon per purchase on product(s) indicated. You pay sales tax, if any. Not to be combined with other offers or discounts unless authorized by Mars Symbioscience. MAXIMUM VALUE: $5.00. Void if altered, transferred, sold, reproduced or exchanged. RETAILER: Mars Symbioscience will reimburse you for the face value of the coupon plus $.14 handling if submitted in compliance with Mars Symbioscience Coupon Redemption Policy

- #M1, available upon request, incorporated herein by reference. Valid only in USA. Void where prohibited, taxed or restricted by law. Cash value 1/100 of one cent. Send coupon to: Mars Chocolate North America, PO Box: 880499, El Paso, TX 88588-0499. /TM Trademarks Mars, Incorporated 2015.

volume 03, issue 03: summer 2015

departments begin 06 Eating local foods that are in

season connects you to the places and people around you...and they simply taste better. PLUS: Find your perfect protein powder and activity tracker, eat better to sleep better, QFC in the community, and more.

eat13 POWER PODS

Who needs a pharmacy when youve got berries? These warm-weather treats are small but mighty when it comes to disease prevention. Try them in delicious recipes from our friends at the Johnson & Wales College of Culinary Arts.

16 MAKE IT. BUY IT.The bounty of fresh produce makes summer the ideal time to mix up your own salsas. Here we o er creative ideas (Bloody Mary salsa, anyone?) as well as healthy store-bought options for the time-crunched.

18 A BETTER BURGERIts summertime, and the grilling is easyand tastier and healthier than ever.

think26 FEAR AND LOATHING

IN THE KITCHENAre your cooking tools killing you? We sort out truth from myth.BY REBECCA L. OLGEIRSON

move28 TRAIN FOR YOUR LIFE

Put the new functional fi tness to work for you. BY KELLEE KATAGI

boost30 SUPPLEMENTS

Ready for round-the-clock health? Learn when to take which supplements.

thrive32 DR. JAMES ROUSE

Reinvent yourself this season. Be the sermon, not the preacher. Create a self-care practice.

feature20 GOING RAW

You dont have to become a fanatic to experience the benefi ts of a raw diet. And trust us, there are a lot of them. BY NANCY COULTER-PARKER


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The Taste of PlaceNURTURING COMMUNITY THROUGH FOOD BY RHEA MAZE

LIVE A FAST-PACED LIFE long enough, and there are bound to be some casualties. An inevitable one is your relationship to food. Before long, the practice of enjoying wholesome meals with friends and family gives way to scarfing down breakfast while driving, eating most meals out or having a microwaved dinner alone in front of the TV. Richard McCarthy, executive director of Slow Food USA, reminds us of the importance of reclaiming one of lifes greatest pleasures: savoring good food with others.

What is Slow Food USA all about?

RICHARD McCARTHY: At its core, Slow Food is about rediscovering a taste of place in our lives by promoting the perspective of food as the center of community life. There are 175 Slow Food chapters across the country, each made up of a network of volunteers who do everything from facilitate cooking classes and dinner parties to run local farm tours and show

films. The goal is to create community around food and to connect people to their local food sources.

What are some of Slow Foods

biggest projects?

One of the main things we do is develop and sustain school gardens. Its important for kids to develop a tactile relationship to food. When they plant a seed, water it and then pull up a carrot from the ground, theyll never think about carrots the same way when they see them in the grocery store. We also started an international Ark of Taste, which aims to prevent the loss of endangered foods. By working with seed banks and companies, food producers, and farmers, we reintroduce and support traditional crops and foods that are disappearing.

How can consumers make better

food choices?

Eating local foods that are in season connects you to the places and people around you. Purchasing local food supports

the farms in your region. And because local foods arent transported over vast distances, they simply taste better. The freshest and healthiest foods tend to be found along the perimeter of the grocery store, in the produce, meat, bulk and dairy sections. These whole, unprocessed foods should make up most of what you buy.

How do we incorporate the concept of

community around food into our busy lives?

Taking the time to sit down with family or others and sharing a meal makes us happier. And fascinating public health studies show that it makes us healthier too. As an organization, were committed to finding a balance between the pleasure of enjoying good food and making it work in our lives by meeting people where they are. When theres joy and excitement about learning to cook and eating together, its no longer the drudgery of everyday lifeits the revolution of everyday life.

Learn more at slowfoodusa.org

Based in Brooklyn, N.Y., Slow Food USAs Richard McCarthy

encourages even urban dwellers to bond over local food.

6 Summer 2015 / Natural Living

4_NL_QFC_SU15_Begin.indd 6 6/11/15 11:50 AM


GET BACK OUT THERE

Ride RightTWO-WHEEL TIPS TO KEEP YOUAND EVERYONE ELSESAFE ON THE ROAD THIS SUMMER BY BERNE BROUDY

NOT SURE WHICH SIDE OF THE ROAD you should be riding on, or if its okay to ride two abreast? Dan Grunig, executive director of Bicycle Colorado, a statewide nonprofi t that promotes cycling and bicycle safety, says, Ride your bike like you drive your car; same rules, same rights. Heres how to stay safe and get along with motorists:

Flow with tra c. Ride on the right side of the

road with cars moving in your same direction. A

bicycle is considered a vehicle, Grunig says. Ride

where motorists can see you.

Claim your place in tra c at an intersection, in

line with the cars. When the light turns green,

move from the center of the lane into the

shoulder or bike lane.

Make yourself visible. Always use refl ectors

and lights at night and in bad weather. Also,

wear bright clothing, and use a fl ashing tail light

whenever youre riding, says Grunig.

Communicate. Signal a turn by sticking out

your arm. Point your hand in the direction youre

turning. Stick out a bent arm with your fi ngertips

pointing down to indicate youre stopping.

Ride single fi le when cars want to pass. If

youre riding side by side, adjust when cars

approach from behind.

Know the law. Cycling (and motorist) laws vary

depending on your state or municipality, and

ignorance is no excuse for breaking them. Visit

o cial websites or contact cycling advocacy

groups to learn the rules before you ride.MA

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COMPAREbegin


EAS 100% Whey Pro-tein Vanilla

K

HOW MUCH DO YOU NEED?

e Institute of Medicine recommends 0.50.7 grams

of protein per pound of body weight per day. For an easy way to calculate your protein needs, check out: designerwhey.com/

proteincalculator

Powder to the PeopleHOW TO CHOOSE A PROTEIN POWDER THAT PACKS THE RIGHT PUNCH.BY VICKI MARTINEZ

WHETHER YOURE A WEIGHT LIFTER, a weight loser or just plain health conscious, a journey down the protein powder aisle can be overwhelming. To choose the right one for you, fi rst decide on your ultimate health goal. Then check out our top picks in fi ve key categories to fi nd the protein powder that can get you there.

Bonus points

for:

GLUTEN FREE

GMO NON-GMO NO SOY V VEGAN OG ORGANICDAIRY FREE

What to look for:

Our pick:

Why we like it:

Whats inside:

Also try:

P NO PRESERVATIVES

Designer WheyFrench Vanilla

Meal Replacement

Natures Way Metabolic ResetVanilla

An ideal meal-on-the-go containing Viscofi ber (a thick, soluble oat beta-glucan con-centrate) and whey protein isolate. Our testers reported reduced cravings and a less frequent desire to eat, likely thanks to the 6 grams of fi ber (22 percent of the recom-mended daily value).

Protein: 21g Carbs: 13g Calories: 130 Fiber: 6g Sweetener: stevia leaf extract

If your drink is standing in for a meal, make sure it has several grams of fi ber, which fi lls you up and keeps you satisfi ed longer. If you dont feel full after fi nishing your meal-replacement drink, you dont have the right product.

Natures Plus Spiru-Tein

Pre-Workout/Endurance

Designer WheyFrench Vanilla

This whey peptide blend packs in 18,000 mg of ami-no acids (including the nine essentials). It mixes instantly (no blender required) for a fl avor-rich treat with only 100 calories, plus calcium, vitamin D and B vitamins.


To rev your metabolism, opt for protein with essential amino acids (protein building blocks body cant produce itself). Whey concentrate and soy fi t the bill. They release into your system more slowly than isolates, energizing you for your whole workout.

Garden of Life Raw Meal Vanilla Spiced Chai

Vegan

Vega Protein & GreensVanilla

Keep the kale in the crisper and still get your daily dose of greenstwo full servingsalong with your protein. This blend includes pea, hemp and sprouted whole-grain brown rice proteins. Plus, it mixes up smooth, even with water.

Protein: 20g Carbs: 6g Calories: 110 Fiber: 1g Sweetener: organic stevia leaf extract

Plant-based proteins have a lower biological value (BV measures how well the body can absorb and use a protein) than animal-based ones, so look for powders that combine di erent plant types to create a more complex protein.

Designer Whey French Vanilla

Muscle Growth

Jay RobbWhey ProteinVanilla

Its clean and green. Cold-processed, cross-fl ow microfi ltered whey isolate derived from grass-fed cows not treated with rBGH absorbs quickly for a rapid boost. This ultra-pure protein blends easily and tastes great.

Protein: 25g Carbs: 1g Calories: 110 Fiber: 0g Sweetener: Reb-A stevia

For muscle tissue repair and growth you need protein, and lots of it. Whey protein in an isolate form (microfi ltered to create a 9097 percent pure protein) has the highest BV of any protein, promoting greater lean-muscle gains.

GMO

V

K KOSHER

GMO

Vega Sport Recovery Accelerator (Apple Berry or Tropical)

Post-Workout/Recovery

Fast-absorbing whey isolate protein and 5 grams of BCAAs for immediate delivery to muscles, plus slower-acting whey protein concentrate to repair muscle damage. The nutrient-dense powder easily dissolves for a great-tasting, low-fat treat.


There is a critical 30-minute window of opportunity after a workout in which the body best responds to nutritional supplements. Whey is the whey to go: A protein with a high BV paired with branched-chain amino acids (BCAAs) repairs and builds muscle faster.

Pure Protein Natural WheyFrench Vanilla

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STEP/MOVEMENT TRACKERS Americans have used pedometers since Thomas Je erson created the fi rst one in the late 1700s. Today, most people prefer accelerometers (think Fitbit or Nike FuelBand), which use a three-axis mechanism to also register more complex movements. Accelerometers tend to be more expensive and are now built into some phones and watches. But studies show simple pedometerswhich you can fi nd for $10 or lesscan be just as e ective in spurring more activity. Best for: Anyone who wants to move moreTry: Omron pedometers, Jawbone UP Move

CALORIE COUNTERS The operative phrase here is ballpark fi gures. Calorie trackers are almost always combined with other activity monitors, and nearly every company employs a di erent algorithm to calculate calories burned, which means results vary widely. Possible variables include step count, skin temperature, weight, height (to determine stride length), gender and age. The most accurate devices factor in heart rate as well.Best for: People who also monitor calorie intakeTry: Nike FuelBand, Polar RSX3

SLEEP TRACKERS The relative new kid on the block, sleep trackers claim to evaluate how much and how deeply you sleep by essentially measuring how still you are during the night. But do they work? Research points to moderate accuracy on the amount of sleep and poor performance regarding the quality of sleep. Best for: Anyone who needs motivation to go to bed earlierTry: Basis Peak, Jawbone UP3

HEART RATE MONITORS Popular with athletes since the 1980s, heart rate monitors can help anyone who wants to make workouts more e cient or improve athletic performance. They gauge how intensely your body is working, allowing you to tailor workouts to meet specifi c goals.Best for: Performance-driven athletesTry: Suunto Quest, Garmin Forerunner

MULTIFUNCTION These combine all of the aboveand often moreinto one device. Many come with apps or online connections that allow you to store your results and compare them with a community of like-minded individuals. Studies reveal that people who do so tend to be more active than those who dont. Also, some deliver bossy messageser, notifi cationsif youve been inactive for too long.Best for: Gadget enthusiasts and data loversTry: Fitbit Surge, Apple Watch

Keeping TrackTHE UPS AND DOWNS OF ACTIVITY MONITORS BY KELLEE KATAGI

WHEN YOU WERE a teenager, your mom wanted to know your every move. Now, you doand youre not alone. Upward of 19 million people worldwide use an activity tracker, a number thats expected to more than triple by 2018, according to market-consulting fi rm Juniper Research. The most basic trackers record how many steps you take or the calories you burn, while others monitor your heart rate, sleep quality and even body temperature or skin sweat.

The benefits? Studies show that people are more active when they wear a tracker, especially if they set a specific goal such as 10,000 steps per day. The caveat? Studies indicate that tracker results are inaccurate, generally a rough estimate of what theyre measuring (the top brands deliver numbers within about 1015 percent of reality, according to research published in Medicine & Science in Sports and Exercise).

A Healthy Distraction

For those who dread the thought of slogging through another cardio session at the gym, science has your back: Studies show that distracting yourself can help you exercise longer and enjoy it more. If music or TV dont cut it, try Goji Play ($100), a device and app that turn your cardio-equipment workout into a rollicking video game.

Youll set your tablet or smartphone up on the treadmill, stationary bike or any cardio machine that you use. Choose from a couple dozen games, including old favorites like racing, block stacking, boxing and trivia. Strap the two game controllers onto the cardio-equipment handles to play your game, while a wireless sensor monitors your movement and tracks workout metrics such as steps taken and calories burned. For some games, the more you move, the better your score.

Its a bit of a chore to set up but worth the trouble if it gets you to the gym. The fi ne print: To use Goji Play, youll need a newer-version Apple device (for example, iPad 3 and above, iPhone 4s and above). Find it online at bluegoji.com.K.K.



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101: PRODUCT SPOTLIGHTORGANIC TRAIL MIX

This all-organic blend of raisins, almonds,

peanuts, sunfl ower and pumpkin seeds, apricots,

apples, and more upgrades old-school trail

mixes. With 4 grams of protein per serving, it

delivers an energizing boost at work or recess.

FISH

Tuna, salmon and halibut pack high doses of omega-3 fatty acids and B-complex vitamins, both of which help produce brain chemicals, such as tryptophan and melatonin, that encourage sleep. Aim for at least two 4-ounce servings per week. Sleep enhancers: omega-3s, B vitamins

3 Foods for Better SleepDIET HACKS THAT PROMOTE QUALITY SHUT-EYE

LONG SUMMER DAYS often translate to short summer nights. Make the most of the rest you do get by eating a wide range of nutrients. One recent study found that people with the most varied diets tend to be the best sleepers, while those who didnt sleep as well had diets low in carbohydrates and lycopene, a nutrient found in red and orange foods such as tomatoes and carrots. For additional nighttime support, work these three sleep-boosting foods into your day. K.K.

KIWI

Researchers in Taiwan found that study participants who ate two kiwifruit one hour before bedtime fell asleep faster and stayed asleep longer than those who didnt. Sleep enhancers: antioxidants, serotonin

TART CHERRY JUICE

Numerous studies have shown that drinking two glasses of tart cherry juice per day may raise sleep quality and quantity. Sleep enhancers: antioxidants, melatonin

SHOPPING FOR HEALTHY FOOD SHOULD be easy. But when it comes to organic and natural products, it can get confusingfast.

Thats where Simple Truth comes in. Found exclusively at QFC stores and a liates, its an a ordable, trustworthy solution to the challenge of eating better. Simple Truth items can be easily identifi ed in their trademark packaging, with easy-to-understand ingredient lists and product labels.

FREE FROM 101 All Simple Truth products come with a

straightforward guarantee QFC calls Free From

101. Celebrating whats not in these foods,

the Free From 101 label means that a specifi c

product does not contain any of 101 artifi cial

ingredients and preservatives, such as high-

fructose corn syrup, sodium benzoate or sorbic

acid (see #74 at right).

Naturally Easy101: INGREDIENTS YOU WONT FIND IN SIMPLE TRUTH

#74: SORBIC ACID

In its pure form, sorbic

acid is a compound

extracted from fruit.

But more often its a

synthetic preservative

that controls the growth

of yeasts and molds in

foods such as cheese,

yogurt, pastries and

bagels. The FDA labels

sorbic acid as Generally

Recognized As Safe, but

some evidence suggests

it can cause mild skin

and GI irritation.



QFC focus

Local Sustainable WinesCHECK QFC SHELVES FOR NEW, SUSTAINABLE WINES FROM WOODINVILLES CHATEAU ST. MICHELLE.

TASTE, OF COURSE, is paramount when it comes to wine, but for conscious consumers, environmental practices are also high on the list. Fortunately for QFC customers, wines from Woodinvilles Chateau St. Michelle satisfy both concerns.

Thanks to ongoing recycling and conservation efforts, Chateau St. Michelle has been designated a Washington statecertified EnviroStars business. Plus, wines from the Chateaus Cold Creek and Canoe Ridge Estate vineyards have earned two hard-to-garner certifications: LIVE (Low Input Viticulture and Enology) and Salmon Safe. The LIVE label ensures that the vineyard follows sustainable practices, such as waste reduction and energy and water conservation. The Salmon Safe symbol indicates the wines grapes were grown using methods that protect Pacific Northwest rivers and, in turn, native salmon. Look for these stamps on each bottle you buy.

Natural Living recommends these top picks from Chateau St. Michelle:

QFC Community CalendarCHECK OUT OUR EVENT SCHEDULE, AND JOIN US AS WE GIVE BACK.

THE SUN IS OUT, and so are we. Summer is an ideal time to invest in the community through local events and service activities. Heres what we have beenand will beup to. We hope to see you out there!

MAY 31AMERICAN DIABETES ASSOCIATION TOUR DE CUREQFC customers and

associates biked in

Woodinville at the end

of May to raise funds to

stop diabetes. Whether

youre an amateur or a

pro, there is a ride for

you. Join us next year

by visiting facebook.

com/tdcseattle.

JUNE 7 KOMEN PUGET SOUND RACE FOR THE CUREDid you know that 100

Washingtonians get

diagnosed with breast

cancer each week?

Thats why more than

400 QFC associates

from around the Puget

Sound raced for a cure

at Seattle Center on

Sunday, June 7. We

had a blast handing out

breakfast items to race

participants and raising

money for a worthy

cause. Wed love to see

you there next year.

For race details, visit

komenpugetsound.org.

JUNE 4FEED THE TROOPS AT JOINT BASE LEWIS-MCCHORDQFC volunteers teamed

up to feed a gourmet

barbecue meal to more

than 1,000 troops as

a thank you for their

service.

JUNE 27SEATTLE PRIDEFEST Be sure to stop by

QFC at the Capitol

Hill PrideFest Street

Fair and Family Day to

celebrate diversity and

grab some freebies.

Well be out in front of

our Broadway store on

Saturday, June 27.

JULY 1012WEST SEATTLE SUMMER FESTReady for West Seattles

biggest summer

celebration? Stop by the

QFC booth for healthy

snacks at the street

fair on July 1012.

Visit wsjunction.org/

summerfest for more

details.

CANOE RIDGE ESTATE

2012 CABERNET SAUVIGNON HORSE HEAVEN HILLS

This grapes for this cab grow on the banks of the

Columbia River. Their rich flavor merges with earthy

spices and smooth tannins for an artfully balanced blend.

Pair with: pork, beef, thyme, fennel

CANOE RIDGE ESTATE 2012 MERLOT HORSE HEAVEN HILLS

The 2012 vintage represents a return to more classic

Washington wines after cooler 2010 and 2011 vintages.

Expect dark cherry notes and dusty tannins.

Pair with: Italian cuisine, fowl

COLD CREEK VINEYARD 2013 CHARDONNAY COLUMBIA VALLEY

A long, warm growing season in 2013 delivered ripe fruit

and balanced wines. Older, low-yielding vines produced

small berries, lending this wine an especially decadent

and toasty profile.

Pair with: salmon, veal, ginger, tarragon

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www.jwu.edu/denver

Become More Than Just A Great Chef

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Power Pods SIMULTANEOUSLY DELICATE

AND POWERFUL, BERRIES ARE LIKE MOTHER NATURES OWN

LITTLE MEDICINE CABINET.

SUMMER WITHOUT BERRIES would be like Christmas without cookies. These colorful nuggets are loaded with nutrients, full of fl avor and easy to incorporate into any meal. While each type of berry has its own nutritional makeup, all berries are rich in anthocyanin, a powerful fl avonoid associated with reducing cardiovascular disease risk, cognitive decline and cancer. In fact, berries have a higher fl avonoid content than most other fruits, making these little summer treats a potent source of antioxidants.

Berries are also quite delicate. Even with proper care and handling, they will keep for only a few days after purchase. Kim Allen, senior marketing manager at Driscolls, recommends keeping them dry and refrigerated until youre ready to eat them, and only then rinsing them gently in cold water. Keep them in the original container, too, as it provides protection and airfl ow. The clamshell casing is very intentional, says Allen. It is designed a special way for ventilation.

BLACKBERRIES A single blackberry is in fact a small cluster of fruitssimilar to a bunch of grapeswith a nutrient-rich seed hiding inside. These miniature clusters boast one of the highest antioxidant counts per serving of any food avail-able, making blackberries a powerful little prevention pill. With a distinct earthy fl avor, blackberries are a great snack or a tasty addition to meals or drinks.

HEALTH BOOSTS: antioxidants

RASPBERRIES These delicate little beauties come in a variety of colors and are a good source of the heart-healthy fl avonoids quercetin and gallic acid. Raspber-ries are highly perishable, so look for plump, brightly colored fruits when shopping and buy only what you plan to eat. When properly cared for, rasp-berries will keep for two days in your refrigerator.

HEALTH BOOSTS: heart health; cancer-fi ghting properties

STRAWBERRIES With the longest growing season of all berries, strawberries are the most readily available year-round. A great source of folate, strawberries are known to boost cardiovascu-lar health and provide a full days worth of vitamin Cmore than in a medium-size orangein just one serving (about eight berries).

HEALTH BOOSTS: heart health; vitamin C

BLUEBERRIES The Mighty Mouse of superfoods, these tiny berries pack a punch. Blue-berries plentiful antioxidants promote better vision and may even help re-verse short-term, age-related memory loss. To ensure year-round availability, they are grown in di erent regions throughout the Americas. Stock up and freeze blueberries in July, when large containers adorn grocery shelves.

HEALTH BOOSTS: antioxidants; memory support

FRESH VS. FROZEN

Fresh easily trumps frozen when it comes to taste, but recent research from South

Dakota State University suggests that freezing

berries actually makes their anthocyanins more readily

available to the body.


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Bring on the BerriesSWEET AND TART, A BOWL OF FRESH BERRIES SINGS SUMMER FUN. THESE POWER-PACKED, PINT-SIZED TREATS ENLIVEN ANY DISH, FROM ENTRES TO SALADS TO YOUR ALL-TIME-FAVORITE DESSERTS.

1. Wash all berries under cold water; place on a paper towel to dry.

2. Cut strawberries into quarters, and place all berries in a large mixing bowl.

3. Zest the grapefruit, orange and lemon over the berries, and then juice the grapefruit, lemon and

orange over the berries and mix together.

4. In a separate bowl mix together Greek yogurt, maple syrup and cinnamon until combined.

5. To serve, scoop a generous amount of the berries into small bowls; then drizzle a generous amount of the yogurt mix over them.

Mixed Berries with Maple Greek YogurtRecipe by Jaclyn Magnowski

1 pint strawberries1 pint blueberries1 pint raspberriesZest and juice of grapefruit Zest and juice of 1 orange Zest and juice of 1 lemon cup Greek yogurt cup maple syrup 1 teaspoon cinnamon

1. Combine strawberries and honey mangoes in a blender, and blend on highest speed until completely pureed. Add cup crushed ice; blend on highest speed for another 30 seconds.

2. Combine raspberries and blood orange in a blender on highest speed until completely pureed. Add cup crushed ice; blend on highest speed for another 30 seconds.

3. Fill half a glass with the strawberry and honey mango mixture, and fi ll the remaining half of the glass with the raspberry and blood orange mixture.

Crimson Sunset SmoothieRecipe by Michelle Johnson

cup strawberries, fresh, washed,de-stemmed

cup honey mango, fresh, peeled and pitted

cup raspberries, fresh, washed and drained

1 large blood orange, peeled and quartered

1 cups crushed ice

Pan-Seared Halibut with Strawberry SalsaRecipe by Jasmine Smith

FOR SALSA 1 quart fresh strawberries, diced small1 jalapeno, diced small avocado, minced onion, minced tablespoon honeyJuice of limeJuice of 1 orange cup cilantro, mincedSalt, to taste

FOR FISH4 tablespoons oil4 (6-ounce) halibut steaksSalt and pepper, to taste

1. Combine all ingredients for the salsa in a bowl. Cover and chill for 30 minutes

2. Heat a saut pan over medium-high heat; add the oil. Season fi sh with salt and pepper; place on the pan for 34 minutes each side. Remove from pan.

3. Top halibut with the strawberry salsa.

eat DISH IT UP



JOHNSON & WALES UNIVERSITY

Natural Living is excited to partner with the culinary masters at Johnson & Wales University. Jorge de la Torre, dean of culinary education at the Denver campus, and a few of his star students developed these recipes speci cally for NL. Visit jwu.edu/denver for information on Johnson & Wales College of Culinary Arts.

Mama Vassos Gluten-Free Blackberry CobblerRecipe by Cameron Murdzia

2 cups frozen blackberries 1 cups brown sugar 1 cup soy milk cup gluten-free all-purpose fl our cup oats 4 ounces Earth Balance butter spread2 teaspoons cinnamon 2 teaspoons ground cloves

1. Preheat oven to 350. Cook frozen blackberries on low heat in a cooking pot.

2. Once slightly rendered, add brown sugar and stir until dissolved. Add soy milk and reduce to a thicker state.

3. While mix is reducing, combine fl our and oats; toast in a saut pan until golden brown.

4. Add half the Earth Balance slowly and 1/3 of the fl our mix; cook until fl our taste is gone. Add spices as needed.

5. Once done to the consistency you want, pour into baking ramekins and top with the rest of the fl our mix. Place slices of Earth Balance on top of the fl our mix, and bake in a water bath in the oven for 1015 minutes. Let cool before serving.

Mixed Berry Salad with Tangy Maple Greek YogurtRecipe by Jaclyn Magnowski

1. Wash berries under cold water and place on a paper towel to dry. Cut strawberries into quarters and place all berries in a large mixing bowl.

2. Zest the grapefruit, orange and lemon over the berries. 3. Juice half the grapefruit and all of the lemon and the

orange into a container and set aside.4. In a separate bowl, mix together Greek yogurt, maple

syrup, citrus juice, salt, mint, basil and cinnamon until combined.

5. On a piece of parchment paper, place tablespoons of Parmesan in a circle 2 inches apart from one another, and bake at 350 for 5 minutes or until the Parmesan is lightly golden. Gently pull o parchment paper and set aside.

6. Combine almonds, garlic powder, onion powder, cayenne, pepper, soy sauce, chili pepper and paprika in a bowl and toss until coated. Put in a 350 oven for 10 minutes or until nuts are toasted.

7. To serve, place arugula on the bottom of the plate, and coat the arugula with the berry mixture, nuts and Parmesan crisp; then drizzle with the yogurt glaze.

1 pint strawberries 1 pint blueberries 1 pint raspberriesZest and juice of 1 grapefruitZest and juice of 1 orangeZest and juice of 1 lemon cup Greek yogurt cup maple syrup

Salt, to taste 2 tablespoons mint

2 tablespoons basil

1 teaspoon cinnamon cup Parmesan cheese1 cup whole almonds 1 tablespoon garlic powder1 tablespoon onion powder1 tablespoon cayenne 2 tablespoons pepper1 tablespoon soy sauce1 tablespoon chili pepper1 tablespoon paprika4 cups arugula



BUY IT: TREASURE VALLEY SALSA VERDEWith a straightforward and fresh mix of locally grown tomatillos, onions and jalapenos, plus a dash of lime and cilantro, Treasure Valley is a salsa-cabinet staple. Try it on shredded chicken or cream cheese and crackers for a tart and sweet splash of fl avor.

TROPICAL TOMATILLO SALSAMAKE IT: Tomatillos, also known as Mexican husk tomatoes, taste tart and citrusy (they are cousins to the gooseberry). That means they pair perfectly with fruit, especially tropical varieties like pineapples and mangoes, for a delicious blend of sweet and heat. Serve as part of a platter of soft cheeses or with pork, chicken or seafood.

Sizzling SalsasAHSUMMER. JUST THE SEASON TO JAZZ UP YOUR MEALS WITH A BURST OF FLAVOR. WHETHER YOU MAKE YOUR OWN OR BUY THEM IN A JAR, THESE FRESH SALSAS WILL ADD SOME PIZZAZZ TO YOUR PLATE.

INGREDIENTS1 pounds tomatillos, husked,

cut into quarters1 clove garlic13 bunch cilantro, stems

removed large sweet onion, cut into

large pieces 2 tablespoons pickled

jalapenos, diced 13 cup waterSalt to taste cup English cucumber,

fi nely diced1 mango, peeled and fi nely

diced 2 cups fresh pineapple, cored

and fi nely diced

DIRECTIONSPlace tomatillos, garlic, cilantro, onion and jalapenos in a blender. Pulse until fi nely minced. Add cup water, and pulse until smooth. Add more water if needed for thinning. Pour into a serving bowl; add salt to taste. Stir in the cucumber, mango and pineapple.

eat MAKE IT, BUY IT


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BUY IT: MUIR GLEN ORGANIC GARLIC CILANTRO SALSA A just-right blend of organic tomatoes, green bell peppers, Anaheim and jalapeno peppers, and of course, garlic and cilantro make this a versatile favorite. It tastes so fresh, guests may just think you pulled the herbs from your garden just in time for the party.

BLOODY MARY SALSA MAKE IT: Weekend mornings call for a little something special. This recipe takes a cue from all the best ingredients in a Bloody Mary cocktail (minus the alcohol), and lends a little morning magic to eggs or breakfast burritos.

DIRECTIONSPlace one can tomatoes and chiles in a blender with half a can green chiles. Add cilantro, cumin and horseradish. Pulse until fi nely blended. Pour into serving dish. Add celery, green olives, bacon, green onions and the remaining green chiles. Stir well. Add Worcestershire sauce, and season with freshly ground pepper to taste. Stir to mix well.

INGREDIENTS2 (10-ounce) cans petite-diced

tomatoes with green chiles, divided (do not drain)

1 (4-ounce) can green chiles, drained and divided

bunch cilantro 18 teaspoon cumin teaspoon prepared

horseradish2 celery stalks, diced cup coarsely chopped

green olives with red pepper centers

2 slices bacon, cooked, drained and crumbled

4 green onions, chopped (discard the green ends)

4 dashes Worcestershire sauceFreshly ground pepper


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A Better Burger THREE WAYS TO UPGRADE A SUMMER STAPLE BY KIMBERLY LORD STEWART

LONG SUMMER DAYS are the perfect time to put dinner on a bun, sit back and relax. Sure, ground beef hogs the burger spotlight, but these recipes are so tasty that everyone will be excited for something new.

Ginger Soy Salmon BurgersHeart healthy never tasted so good. Omega-3-rich salmon burgers are delicate; use a perforated grill pan to cook them.

Makes 4 large burgers, 6 small

1 pound salmon fi let, skin and bones removed

3 green onions, fi nely sliced 1-inch piece of fresh ginger,

peeled and fi nely minced1 clove garlic, fi nely minced 2 tablespoons soy sauce, divided2 tablespoons lime juice, divided1 egg white cup panko bread crumbs2 tablespoons sweet chile sauceBlack sesame seed bunsHoney mustard English cucumber, thinly slicedMicrogreens or watercress

1. Cut the salmon fi let into four pieces; set aside the thickest piece. Place remainder in a food processor. Gently pulse until coarsely ground. Do not

pulverize, or you will have a fi sh paste. Place in a large bowl.

2. Cut remaining salmon into small cubes and add to the bowl. Gently combine.

3. Add green onions, ginger, garlic, 1 tablespoon lime juice and 1 tablespoon soy sauce. Stir gently until combined.

4. Add egg white and bread crumbs; stir well.

5. Form into patties. Preheat grill and grill pan to medium heat; oil the grill pan generously.

6. Place burgers on pan and grill for 34 minutes on each side.

7. Blend lime juice, sweet chile sauce and remaining soy sauce.

8. Serve with honey mustard, cucumbers, sweet chile sauce and microgreens.

Whiskey-Glazed Onion Bison BurgersThis Mountain Westinspired burger features big fl avors to satisfy big appetites. Bison is lean and best served medium-rare to medium to retain the juices.

Makes 4 burgers

2 tablespoons canola oil, divided

2 onions, peeled and thinly sliced

1 jalapeno, seeded and thinly sliced

2 ounces whiskey 2 tablespoons brown sugar 1 pound ground bisonSalt and pepperBarbecue sauce Blue cheese Potato rolls

1. Add 1 tablespoon oil to a cast-iron skillet over medium heat. Add onions and jalapeno; turn heat to low and saut until onions are soft and golden, about 1015 minutes.

2. Turn up the heat to medium-high, add whiskey, and stir to remove any brown bits. Cook for about 2 minutes, and add brown sugar. Turn heat down, and saut until sugar is dissolved. Set aside.

3. Form bison into patties; brush both sides with canola oil (this will form a crust to seal in the moisture). Season with salt and pepper.

4. Place on medium-low grill. Brush with barbecue sauce. Cook for 4 minutes on the fi rst side, 3 on the second side.

5. Brush with a fi nal dose of sauce. Top with blue cheese.

6. Serve with whiskey onions on potato rolls.

TIP: Combine drained and

slightly mashed

beans and lentils

with ground

meat to enhance

nutritionplus,

youll stretch

your food dollar

by adding more

servings to a

pound of meat.

Try no-sodium

organic varieties,

including white

beans in chicken,

pinto beans in

bison and lentils

in turkey.

eat FIT KITCHEN



Smart Swaps, Good-for-You Garnishes

Let sliced and roasted vegetables stand in for the burger, and youll discover not only a health boost but also a surprisingly satisfying mouthfeel. For instance, in place of meat, season -inch slices of vegetables, brush with cooking oil, season with spices and dried herbs, and grill. We suggest:

1. Season thick slices of caulifl ower with cumin, curry, paprika and ground pepper; grill and serve on naan bread with mango chutney. Or sprinkle with dried Italian seasoning and top with thinly sliced kalamata olives; serve on fl atbread.

2. Peel sweet potatoes, and cut into thick disks. Season with a dry rib rub, grill, and serve on whole-grain buns with coleslaw.

3. Grill portobello mushrooms and strips of peppers on a grill plate; serve with a dollop of guacamole and salsa on a whole-grain tortilla wrap.

White-Bean Green-Chile Turkey BurgersThese burgers will remind you of white-bean chili. Lean turkey tends to dry out on the grill, so white beans add moisture, nutrition and a nice texture. We used Simple Truth Organic Great Northern Beans.

Makes 4 large burgers, 6 small

1 pound ground lean turkey 1 (4-ounce) can diced green chiles,

drained2 tablespoons extra-virgin olive oil 1 tablespoon chili powder1 teaspoon garlic powder1 teaspoon dried oreganoSalt and pepper small zucchini, fi nely diced 2 tablespoons onion, fi nely diced7 ounces (half a can) low-sodium

canned white beans, drained Pepper jack cheeseWhole-grain sandwich thins Lettuce and tomatoChipotle mayonnaise Sweet and spicy pickles

1. Place turkey in a large bowl with green chiles. Combine well.

2. Heat a small skillet to medium; add olive oil. Saut zucchini and onion for about 5 minutes until onion is opaque. Add chili powder, garlic, oregano, salt and pepper; cook for 2 minutes. Allow to cool.

3. In a small bowl, mash white beans until the skins and beans are coarsely broken. Add them to the turkey. Add in vegetables.

4. Form patties. Season with salt and pepper.

5. Oil the grill and cook the burgers for 68 minutes on each side until cooked through to a temperature of 165.

6. Melt pepper jack cheese over patties.

7. Serve with lettuce, tomato, chipotle mayo, and sweet and spicy pickles.

MASTER THE GRILL

1. Clean the grates so the heat transfer is uniform and at the correct temperature.

2. Preheat the grill for 15 minutes. 3. Oil the grates just before placing the burgers on the grill. 4. As burgers cook they tend to plump up as the sides

contract. Press a shallow, round crater in the center of the burger, so as the meat contracts it will ll in and not look like a meatball.

5. When burgers cook the protein retracts, pushing the moisture out, so its best not to over-handle burgers. Flip them once and then let them be.

TIP: Add veggies to leaner

meats, which tend

to dry out on the

grill, for moisture

and a nutritional

boost. Just about

anything works

try fi nely diced

onions, winter

and summer

squash, peppers,

potatoes or sweet

potatoes. It is best

to cook them fi rst,

let them cool and

then add them to

the recipe.



Contrary to popular belief, a raw food diet allows for unique and tasty recipes with a great deal of variety.

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Its not about deprivation. You can eat incredible food and experience weight loss and feel younger, more vibrant and healthy.


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WITH A LITTLE TIME AND FORETHOUGHT, YOU CAN TASTE FOR YOURSELF THAT THERES MORE TO A RAW

DIET THAN CARROT STICKS AND CELERY.

BY NANCY COULTER-PARKER

Going Raw

When Alissa Cohen was fi rst diagnosed with fi bromyalgia, she was a vegetariannot eating meat, fi sh or poultry. Despite her diet, she was prone to illness, and her arthritis-like symptoms prevailed. At the time, she worked in a health food store, where she began to take note of two regular customersa mom and her child. I noticed that they were never sick, not even a sni e, says Cohen.

What was their secret to good health? A raw diet, Cohen learned. She was intrigued. I didnt think people could survive on a raw diet, but whenever I ate that way I felt better, she explains. She began eating raw for extended periods of timea

week at fi rst, followed by a month. I saw miraculous results both in weight loss and healing. That was almost 30 years ago.

With the aches and pains of fi bromyalgia gone, the author of Living on Live Food (Cohen, 2004) stuck with the diet and began teaching classes on how to follow a raw food regimen. Her clientele, she says, tends to be older peoplepeople experiencing illnessor the younger generation who are curious about this new fad. Cohens elevator pitch? Imagine eating banana cream pie for breakfast, pizza for lunch, and enchiladas for dinner and not weighing yourself. Its not about deprivation. You can eat incredible food and experience weight loss and feel younger, more vibrant and healthy.



WHAT IS A RAW DIET? The diet itself is very light, clean and vibrant, says Daniel Asher, culinary director and chef at Root Down in Denver, Colorado, which serves a four-course raw menu the first Tuesday of every month. Asher himself has been a raw foodist, a vegan and a vegetarian. A raw diet is a great way to make vegetables the center of the meal, he says.

Thats putting it mildly. With a raw food diet, vegetables pretty much are the meal. Beyond the veggies, you can eat fruits, nuts and seeds, some grains, herbs and spices, seaweed, and sprouted beans. For the most

part, a raw food diet is seasonal and plant based, but some raw foodies will include unpasteurized dairy products, raw eggs and raw meat such as carpaccio or sashimi in their diets.

Although it sounds limited, Asher, like Cohen, has found there to be more variety than one would expect. That is, if youre willing to take time to engage some different cooking practices. The processes used usually involve some

sort of low-temperature dehydration, fermentation or marination. All of these great processes inevitably lend to a lightness of food, says Asher.

He gives the example of making a raw flaxseed flatbread-style pizza, topped with pureed heirloom tomatoes, vegetables, tamari, ginger, a drizzle of balsamic vinegar and whipped cashew cheese. Its incrediblethink of all of the notes that you would get in a high-fat, cooked pizza with tomato sauce, cheese and pepperoni.

With this raw pizza you can get that same reaction from the palate, but you havent compromised flavor. And you feel good because your body is energized. You feel like going for a hike for a few hours, and youre engaged. If you ate the normal pizza and drank a Pepsi, youd want to take a nap.

SO WHATS NOT TO LIKE? One of the key tenets of a raw diet is that foods cannot be cooked or heated above 115118 degrees Fahrenheit. The thinking behind this is that cooking at higher temperatures breaks down a foods enzymes, eliminating many of its nutritional benefits in the process. Advocates of a raw food regimen tend to believe the American diet is too meat focused, and that processed foods and chemicals are leading to a decline in our health. As Asher notes, If more people made vegetables the center of the plate more frequently, we would probably have a better-balanced food system and healthier agriculture system.

Although many nutritionists are advocating that the American population should eat less meat, there is no hard science to date to back the benefits of a raw diet or to verify that food loses its nutritional value when it is cooked. Raw foodies say cooking food destroys the nutrients. No, that is not the case, says Karen Dolins, R.D., a nutritionist and exercise physiologist, as well as an adjunct associate professor in the Department of Health and Behavior Studies at Teachers College, Columbia University. This is a personal belief; there is no science or research behind it.

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A raw food diet can be a great detox tool

for a couple of weeks, to eliminate the dairy

and processed food. Its wonderful for that.

ANI PHYO

Pistachios and coconut combine for delectable raw treats.



minerals are not, Dolins explains. [But] when the nutrient content of foods is assessed by the USDA, that loss is taken into account, so there is a buffer there. Cooking can release some nutrients from food, but it can also make it easier for our bodies to absorb nutrients from food, she says. Now, if you take a nice head of broccoli and you let it sit in the pot cooking for half an hour, you will destroy its nutritional value. But if you steam it lightly for three minutes, you lose very little.

While Dolins may discredit the premise of a raw diet, she doesnt dismiss the good feeling people say they have on a raw diet. When we cut sugars or processed foods out, we feel better. It usually has to do with what they are no longer eating that was causing inflammation. Sugar, red meat, a lot of processed meat can cause inflammation. But it doesnt mean everything you eat has to be raw.

The diets popularity, she says, likely has to do with offering a very defined alternative to processed foods. People have a hard time modifying their diets. They often do better when its black and whitethats the appeal. It is somehow easier if I say, Everything I eat will be in a raw state so I will avoid processed food.

Dolins believes that we should eat fewer processed and animal-based foods, and more fresh, plant-based foods. But, she says, The more rigid one is about the diet, the more one develops a less healthful relationship with food. Too many rules and regulations are not healthy.

MIXING IT UPThe rigidity of the raw diet can make it hard to sustain. Although it seems simple in nature, it can be very time consuming to prepare raw foods, especially if you want the kind of variety Asher enjoys. This is the challenge he faces as a raw food chef. It requires a lot of prep. To do a dehydrated eggplant or flaxseed crackers, it takes 14 hours of dehydrating. Its not the kind of a thing you decide on a whim. You need to start a raw vegan lasagna 48 hours ahead of time.

Longtime best-selling raw food author Ani Phyo finds herself agreeing with Dolins. She notes that when you eliminate the toxins, nutritional stress and hard work, your digestive system has to endure with processed foods, you have more energy and can be stronger to take on more environmental or emotional stress. Its a powerful and very clean diet. It can give you that boost of immunity, health or mental clarity. But for her personal purposes, Phyo has moved away from an exclusively raw diet.

As a Southern California powerlifting champion, Phyo says raw food still is her base philosophy, but over time she has gone from following a 100 percent raw diet, to about a 70/30 mix of raw and cooked foods, with some eggs or meat for protein. She still focuses on nonprocessed, clean and fresh ingredients, but she might saut her veggies or cook an egg.

Not everyone needs a lot of protein. I need a lot because Im an athlete. We need it to keep from

COMMON MYTHS OF THE RAW DIET

1. I AM GOING TO STARVE. This isnt the case, says raw food author Alissa Cohen. You can eat incredible foodbrownies, sundaes, calzones. You can really eat what you want and not worry about it. You can have dessert for breakfast.

2. I WONT BE ABLE TO GET ENOUGH PROTEIN. According to the U.S. Recommended Daily Intake of protein, a 140-pound woman should aim for 51 grams of protein a day, while a 190-pound man should take in 69 grams. If they exercise, that same 140-pound woman now needs approximately 7689 grams of protein per day, and that 190-pound man needs 104121 grams, says nutritionist and author Patricia Bannan, M.S., R.D.N.

Ways to get protein include raw protein powders, raw meat (if youre up for it) and nuts, which can be integrated into mealsblended and made into cheese, used on a salad or blended with water to make nut milk. But keep in mind, nuts are also high in calories.

In addition to nuts, leafy green vegetables also provide protein, Cohen says. And although nuts and veggies may have less overall protein than meat, it is more readily available for your body to digest. This, Cohen says, is partly why a raw diet can be energizing: Your body isnt working hard to digest foods, which can leave you feeling tired and sluggish.

3. YOU ONLY EAT LEAFY GREENS AND DRINK SMOOTHIES. In reality, raw recipes abound. You make soups, from gazpacho to Vietnamese pho. With the dehydrator, Cohen makes flaxseed crackers, plus flatbreads or raw pizzas. She blends nuts to make cheese-like spreads. Cacao can be mixed with dates to make chocolate-like desserts. I just made an unbelievable cheesecake and nobody knew it was raw, Cohen says.

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Craving a burger? A raw-veggie patty is a strong and healthy

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injuring ourselves. But to get 24 grams of protein from nuts, you have to eat a lot, which is a lot of calories. If someone has a weight issue, they wont be able to eat enough nuts. To stay within her powerlifting weight class, Phyo turned to using raw protein powders, but she said protein powders are still processed, and they can be hard on your digestive system. She decided she would prefer to eat clean and lean proteins such as eggs or bison.

Everyone is different. There are definitely people who have been 100 percent raw for decades. I am starting to position it as a great detox tool for a couple of weeks, to eliminate the dairy and processed food. Its wonderful for that.

A WEEK, A MONTH, A YEARThese sentiments are not lost on Cohen. She knows raw food is not a sustainable diet for everyone. Still, she recommends trying the diet at least for a short period of time. Doing so, she says, can bring more awareness to what you eat from day to day. It can really wake you up to how badly you were eating or what you were missing. Go raw for a month, even if you dont plan on doing it for the rest of your life. Within a week, you feel like you need less sleep, you have more

energy, and when you go back to eating cooked food, you have some sort of a gauge. Sometimes we dont realize how bad were feeling.

For someone trying it for the first time, Cohen recommends picking a recipe or two to make and keeping it simple. There is a learning curve, and if you think you need to do breakfast, lunch and dinner gourmet, youll get overwhelmed. She recommends keeping dried products in glass jars in the kitchen, including nuts, seeds and dried fruit. These can be bought in bulk or packaged form.

Cohen says smoothies with greens, fruits and a frozen banana are very easy to make. Or, for breakfast, try soaking raw oats overnight; then in the morning add some coconut oil and sea salt with cinnamon and raisins.

For lunch or dinner, Cohen says she likes to eat mock salmon, a pink-colored protein dip that goes well on salads or crackers, or rolled into lettuce leaves. Then for dessert, she makes date nut torte.

Once you get the hang of it, she says, You can mimic all the things you used to eat. Try spiral-cut zucchini in place of angel hair pasta, for instance, or use nuts to make cheese. People think they will never eat their favorite foods. You can. Its different, but its good.

SAME, BUT DIFFERENTTWO OF ALISSA COHENS FAVORITE RAW RECIPES

MOCK SALMON

Place the following ingredients in a blender, and blend until smooth: 2 cups walnuts2 stalks celery1 scallion1 red bell pepperPinch of sea salt

DATE NUT TORTE

Blend together: 2 cups raisins2 cups walnuts

Form the mix into a circle and pat it down well until it is an inch thick. Then blend together: 1 cup of dates1 tablespoon lemon juice

Spread on top of the raisin-walnut mix, like a frosting.

Thats amore. Raw food pizza of

veggies on dried shortcakes.



Fudge Brownies with Fresh BerriesMakes 4 servings

I love raw desserts because they are guilt-free and healthy. I recommend doubling up on this recipe so you have some on hand when youre in need of a quick snack or dessert fi x.

1 cup dry walnuts cup cacao powder or carob powderPinch of sea salt13 cup medjool dates, pitted cup fresh raspberries or strawberriesSuper Power Pack: teaspoon maca powder, to taste

Combine walnuts, cacao powder, salt and maca, if using, in food processor. Pulse into medium pieces. Use some of this mix to powder the bottom of a baking pan. Add dates, and pulse to mix well. Batter should stick together when squeezed into a ball. If its too loose, add a few more sticky dates or a splash of fi ltered water to bind it together. If its too sticky, add a few more crushed, dry walnuts. Scoop brownie mix into the powdered baking pan, and fl atten it to about -inch to -inch thick by pressing lightly. Cut it into squares. To serve, place brownie on serving dish and top with berries. Brownies will keep for a few weeks or longer in the fridge when stored in a sealed container separate from the berries.

FILLING6 cups mango, from about 56 ripe mangoes

Peel mangoes; cut into 2-inch dice. Set aside.

PECAN COBBLER CRUST3 cups pecans1 vanilla bean, scraped, or 1 tablespoon alcohol-free vanilla extract34 teaspoon sea salt34 cup pitted medjool dates, packed12 tablespoons coconut oil, as desired

Raw Dessert RecipesFrom Anis Raw Food Detox (Da Capo, 2012) by Ani Phyo

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Slightly chop the pecans in a food processor. Add vanilla and salt.Then add dates, and process until mixed well. Finally, add coconut oil. Process until mixed well. Sprinkle half of cobbler crust on the bottom of a 9-inch pie dish. Next, top crust with mango. Finally, top mango with remaining cobbler crust, and pack down slightly.

This will keep in the fridge for up to 34 days.

Mango Pecan Cobbler



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CULPRIT: MICROWAVE OVENFEAR: The microwave releases radiation into your home and food.EXPERTS TAKE: Microwave ovens heat food using microwaves, electromagnetic radiation similar to radio waves. The microwaves reflect off the metal in the oven and cause water molecules in food to vibrate, and its the friction that causes food to cook. Microwaves are nonionizing radiation, so they do not have the same risks as X-rays or other types of ionizing radiation, explains Leslie Wooldridge, spokesperson for the U.S. Food and Drug Administration (FDA). That said, the FDA regulates microwave ovens and requires fewer than 5 milliwatts of microwave radiation at approximately 2 inches from the oven door, over the lifetime of the oven. Its a limit far below levels that would cause human harm, Wooldridge says. Still, care should be taken with containers used in the microwave: Make sure a product says that its microwave-safe before using, especially when it comes to plastics (see next page).

Fear and Loathing in the KitchenARE YOUR COOKING TOOLS SLOWLY KILLING YOUOR IS IT JUST HYPE? HERE WE SORT FACT FROM FICTION. BY REBECCA L. OLGEIRSON

STEP AWAY FROM YOUR MICROWAVE. Put down the plasticware. And dont even think about grabbing that nonstick pan. It seems theres always a headline decrying our most convenient cooking tools. Yet, the dangers in todays kitchen arefor the most partnot so clear-cut. How to make sense from the sensational? We asked culinary experts and food scientists to help us separate truth from myth. The answers may surprise you.

SPOT FROM MAIN ILLO


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CULPRIT: NONSTICK PANSFEAR: The pans release carcinogenic chemicals into the air and your food.EXPERTS TAKE: The fear is likely valid for pans manufactured with suspected carcinogen perfluorooctanoic acid (PFOA) in the nonstick coating. In fact, the EPA recommended phasing out this particular chemical, asking companies to voluntarily remove PFOAs from their manufacturing process by the end of this year. Eight major companies agreed to do so and are largely on track to keep the agreement. However, not every manufacturer is participating, and companies are not required to disclose on labels whether they use PFOAs. Also, some people are concerned that the substituting chemicals may also be harmful. The key to safety with nonstick surfaces is not letting them get above 500 degrees. Once they get above that temperature, the surface can decompose and release chemicals in the air, says Carl K. Winter, Ph.D., extension food toxicologist and vice chair of the Food Science and Technology Department at the University of California, Davis. Of course knowing the temperature of your frying pan is tricky, so Winter suggests never going above medium heat when cooking on a nonstick pan. Think of the pan as a tool for items that dont take long to cook, suggests chef Howie Velie, associate dean of culinary specialization at The Culinary Institute of America. I only use nonstick for eggs, because they dont need to have a high flame and they cook quickly. But for a heavily sauted fish or chicken breast, thats where youll have concerns.

CULPRIT: WOODEN CUTTING BOARDSFEAR: Food-borne bacteria spreads more quickly on wood surfaces.EXPERTS TAKE: Cutting boardswhether wood or plasticare prime spots for bacteria, which thrive in the nicks and scratches that emerge from everyday use, says Don Schaffner, Ph.D., professor of food science at Rutgers University and a fellow at the Institute of Food Technologists. It doesnt take much for food, meat juices and sugar to get in there, and the bacteria will have a field day, he explains. Both wood and plastic boards should be cleaned immediately with soap or even a diluted bleach formula; scrubbing is key to eliminating bacteria. And keeping separate cutting boards for meat and vegetables is nonnegotiable, says Schaffner. Some cooks prefer plastic boards, because they can be cleaned in a dishwasher using bacteria-killing hot water, but professional chefs usually prefer wood because it doesnt dull knives. In either case, once grooves form in the surface, you should toss the plastic or resurface the wooden board.

CULPRIT: FROZEN MEATFEAR: Defrosting in the microwave is unsafe.EXPERTS TAKE: Who hasnt come home from work only to realize dinner is still in the freezer? Unfortunately, it seems theres really no easyor safeway to quickly defrost frozen meats. Although the microwave is tempting, the defrosting process should be used with care: Because water molecules are vibrating within the food, its impossible for the food to thaw evenly. Always thaw overnight in the fridge, Velie says. If defrosting in the microwave is unavoidable, be sure to check the meat often and cook thoroughly to make sure there are no frozen or raw parts remaining. Better still, let the meat sit in a pot of cold water underneath more cold running water, Velie says. The friction of the running water will defrost the meat thoroughly, but it takes time so a little patience is required.

CULPRIT: PLASTICS FEAR: Chemicals with estrogenic activity are entering our food.EXPERTS TAKE: Bisphenol-A (BPA) made headlines a few years back when it was found to leach chemicals with estrogenic activity (EA) into food and ultimately our bloodstreams. Thanks to consumer outrage, the FDA has ruled that BPA cant be used in baby bottles, sippy cups and infant-formula packaging. Today, finding BPA-free products for the home is certainly possible. Unfortunately, BPA isnt the only problem. There are 2,000 to 10,000 chemicals suspected to have EA, 500 of which are widely used in plastics and consumer products today. Just because your plastic is BPA free doesnt mean its EA free, says George Bittner, Ph.D., professor of neuroscience at the University of Texas. An estrogenic substitute chemical could actually be worse. Currently there are no labeling requirements for plastics or any other product that may release chemicals having EA. For his home, Bittner tests all plastics and uses only EA-free containers. (Bittner owns a plastic testing lab.) For the rest of us, he recommends never putting plastic in the microwave, because heat increases the leaching of EAs into food and could also change the chemical makeup to release newly formed EAs. Before you use plastic food-storage containers, Bittner suggests assessing your households risk. For example, use glass containers if you are pregnant or living with children 16 years and younger, especially kids 210 years oldthese family members are most susceptible to chemicals having EA. For households with only mature adults, the risk is probably less of a concern. If you do store food in plastic, allow it to cool completely before placing it in the container.

SPOT FROM MAIN ILLO

SPOT FROM MAIN ILLO

SPOT FROM MAIN ILLO

SPOT FROM MAIN ILLO


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Train for Your LifeUNSTABLE SURFACES OR UNSTABLE LOADS? EITHER WAY, FUNCTIONAL TRAINING MAY BE THE SMARTEST FITNESS APPROACH ON OFFER. BY KELLEE KATAGI

JUST A FEW DECADES AGO, functional training was more of a medical concept than a fitness method. Physical and occupational therapists prescribed exercises to injured patients or elderly people to help them resume everyday tasks. The concept spilled into the fitness arena as therapists worked with injured athletes to return them to the demands of their particular sport, whether a basketball players vertical leap or a golfers rotational swing. Soon, coaches and trainers were using the same concepts with healthy athletes to improve performance.

But because balance and core stability are a vital part of nearly any action we do, it wasnt long before functional training became synonymous with exercises performed on unstable surfacesSwiss balls, Bosu trainers, wobble boards and the likewhich were seen as a superior way to improve balance and activate core muscles. This prompted a flurry of research into this training method, and scientists eventually concluded that unstable surfaces limit how heavy a load people can handle. Many athletic trainers took that to mean unstable surfaces are best confined to the rehab arena, and thus, the Swiss balls glory days came to an end.

So where does that leave us now? With a lot of

questions about functional training. Even so, its still the most effective way for anyone to exercise. Here we define and demystify functional fitness, and coach you on the best way to employ it, regardless of your athletic or fitness goals.

A DEFINITIVE DEFINITIONAt its core, functional training is straightforward: It simply means exercising to prepare your body to perform a specific task, whether it be sprinting a certain distance, tackling a wide receiver, shoveling snow or simply standing up off the floor. And thats where confusion enters: Functional training is different for every person, and for every action you perform.

In tennis or soccer, you need to teach your body to perform explosive, powerful movements, says David Behm, Ph.D., exercise physiologist, professor and researcher at the Memorial University of Newfoundland. If youre a dog walker, you can move a lot more slowly.

That said, there are four basic functional-fitness principles to keep in mind whether youre training for a marathon or for keeping up with your kids at the park. Incorporate these concepts into any fitness regimen, and youre guaranteed to make it more efficient and, ultimately, more effective.

move

SHU

TT

ER

STO

CK

YOUVE BEEN

WARNED: Focus solely on muscles

or movements used in your sport, and

its easy to get out of balance and invite

injury. Work opposing muscle groups (back and chest, quads and hamstrings, biceps

and triceps, for example) equally, as well as the left and right sides of your body, regardless

of the demands of your target activity. Also, every workout

regimen should include cardio, muscle strength and endurance, and flexibility

components, says exercise physiologist

David Behm.


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1. MASTER THE MECHANICS. Functional fitness reinforces the natural movement of the body and unlocks its potential. But first you have to understand how the body should actually move, says Josh Henkin, C.S.C.S., owner of Ultimate Sandbag Training and a strength coach

with 20-plus years of experience. Whether youre an elite athlete or an everyday person, functional training is philosophically the same, he explains. Its a fallacy that athletes know how to move correctly. Often the reason they have injuries is because theyve never been taught to move well. And people who are training for everyday health need proper movement mechanics, too. Once they have that, they can add progressions that achieve the specific outcomes they desire.

Take action: Before you dive into a functional-training program, book a session with a certified personal trainer who can assess your knowledge of proper movement patterns.

2. MIMIC THE MOTIONS. Functional fitness exercises are ones that imitate how you will actually move, whether in a particular sport or in everyday life, Behm says. For example, a tennis player and a snow shovelerwho both need to generate power while standing up

and rotating their bodiesmight incorporate explosive wood chop exercises into their strength routines, while a hiker might emphasize stair workouts. This develops not just strength and power, but also your brain and your reflexes. The nervous system has to be trained just as the muscles do, Henkin says.

Take action: List the major motions and physiological demands of your sport or activity, and determine how best to mimic those actions.

3. INTEGRATE, DONT ISOLATE. Functional-training experts advocate compound-joint movements (say, a chin-up) over single-joint ones (a biceps curl). Very few things we do in our lives are isolated movements, Behm says. Compound-joint exercises improve balance and

coordination, and help you transfer the skills you gain to everyday life. To explain why, Henkin again points to the central nervous system. For example, he says, studies show that the quadriceps function differently in a leg extension (an isolated exercise) than they do in an integrated exercise like a squat, which better mimics everyday movement.

Take action: Seek out compound-joint exercises to replace any single-joint movements in your routine. Again, a trainer can help with this.

4. MAP OUT PROGRESSIONS. Once youve mastered basic movements, you need to challenge your body with exercise progressions. In traditional training, this usually means greater volume, load (weight) or intensity. But this is what puts the fun in functional fitness: Progressions

often experiment with movement in different planes (front to back, up and down, side to side, rotational) and with a variety of surfaces or loads. Popular progression tools include unstable surfacessuch as sand, Swiss balls and Bosu trainersand unstable loads like sandbags, buckets of water and suspension-training systems such as TRX. The key idea here: All of these methods have merit, but they tend to work best when used as part of a broader training plan.

Take action: See Tool Talk to discern which of these training methods best fit into your routine.

UNSTABLE LOADS

EXAMPLES: BAG OF SAND OR RICE, WATER, SHOVELFUL OF DIRT, SUSPENSION SYSTEM

SCIENCE SAYS: Use unstable loads (except

suspension training) as a

progression after youve

mastered similar movements

with stable loads, because they

require more core activation

and joint stability, Behm says.

No two reps are the same,

which better mimics real-life

activity. But beware: It can also

increase chance of injury.

Few studies exist examining

the merit of unstable loads

such as sandbags or water;

expect more as these methods

grow in popularity.

BEST FOR: Training for everyday tasks like

shoveling snow or lifting kids

Relieving boredom with

traditional workouts

Activating core muscles using

lighter loads

TOOL TALKTHE BENEFITS AND DOWNSIDES OF COMMON FUNCTIONAL-TRAINING IMPLEMENTS

UNSTABLE SURFACES

EXAMPLES: SWISS BALL, BOSU TRAINER, BALANCE BOARD, SAND

SCIENCE SAYS: The amount of weight

you can handle drops about

30 percent when youre on

an unstable surface, so stable

surfaces are better for boosting

maximum strength.

For an equal load, core-

muscle activation is higher on

an unstable surface, studies

show. To boost it on a stable

surface, you have to increase

the load.

Unstable surfaces improve

balance, which can also make

you stronger, researchers have

found.

BEST FOR: Rehabbing injuries

Training for activities on

unstable surfaces like snow,

water or sand

Improving balance

Activating core muscles

using lighter loads

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MIDDAY

OMEGA-3

Omega-3 (a type of essential fatty acid) typically comes from fish, seafood or seaweed oils, and has been linked to myriad benefits such as cardiovascular health, reduced joint stiffness and depression, and improved cognition. Plenty of doctors recommend supplementing with it, especially if you dont eat a lot of seafood. Omega-3 can cause nausea and gastric distress if consumed on an empty stomach, so take it with a primary meal. Lunch, when your stomach is less likely to be sensitive, is better than breakfast. Benefits: Anti-inflammatory action, joint health, cardiovascular health, mood supportTry: Nordic Naturals Omega-3 or Nordic Naturals Ultimate Omega; Nordic Naturals is well reputed for its high-quality fish oil products and sustainability practices.

CALCIUM

Calcium isnt just for kids. Even grown-ups need plenty, especially post-menopausal women whose risk for osteoporosis increases with age. Milk, yogurt and cheese pack a ton of calcium but also a lot of fat, so supplementing can be a smart move for those watching their waistlines. Calcium is best absorbed in divided doses of 500 mg or less, so take your first dose at lunch, followed by a second dose at dinner. Bonus: Take it with vitamin D to improve its absorption into the body.Benefits: bone health, nervous system supportTry: Jarrow Bone-Up; combines calcium with vitamins D and K to enhance absorption.

Supplements: A Starter CourseA SIMPLE SUPPLEMENT ROUTINE CAN BOOST ENERGY DURING THE DAY, INSPIRE BETTER SLEEP AT NIGHT AND HELP WITH EVERYTHING ELSE IN BETWEEN. BY LISA TURNER

WHEN IT COMES TO DAILY dietary supplements, when you take them is just as important as which ones you take. Sure, you can pop a multivitamin every morning and call it good. But spreading your vitamins and supplements throughout the day and taking them around meals ensures that you get the full benefit of each.

Here is a simple guide to which supplements you should consider taking when, to keep you running strong all day long.

MORNING

PROBIOTICS

If youre not a fan of yogurt for breakfast, consider starting your day with a probiotic supplement to get your intestinal tract, well, on track. Most probiotic supplements are best taken before eating, when your stomach is less active. Benefits: Immune and digestive support. Plus, probiotics improve absorption, increasing the nutrient benefit of foods you eat the rest of the day.Try: Jarro-Dophilus EPS; an enteric coating on the capsule protects the cultures from stomach acids.

MULTIVITAMIN

Unless you follow a strict meal plan, youre probably missing some essential vitamins and minerals in your diet. Multivitaminsespecially those formulated for your specific needs, whether youre pregnant, of a certain age, or have certain allergies or deficienciescan ensure you get as close to 100 percent of your Recommended Daily Intake as possible. Some multis can cause mild stomach upset, so take them with food. To enhance the absorption of fat-soluble vitamins like A and E, make sure your breakfast includes some oil; healthy choices include avocado, hemp oil, nuts or eggs.Benefits: Covers gaps in daily nutrition; provides an array of vitamins, minerals and antioxidants you dont always get from foodTry: Natures Way Alive! Multi-Vitamin; it doesnt contain any artificial colors, flavors or preservatives.

30 Summer 2015 / Live Naturally

boost

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MANUFACTURERS COUPON EXPIRATION DATE: 9/20/2015

0749826-701210

SAVE $3.00 Consumer: This coupon good only on the purchase of products indicated. Any other use constitutes fraud. Limit one coupon per purchase per customer. Consumer pays any sales tax.

Natural Living QFC Summer 2015

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