eat | think | thrive
Compliments of
SPRING 2016
GESUNDHEIT! NATURAL SUPPLEMENTS FOR ALLERGIES. pg. 60
4
Great
Cauliflower
Recipes Inside
pg. 30
Cool as a CAULIFLOWER
Move over kale...
BREAD WINNERS
Healthy options any way you
slice it
GLOBAL EATINGDelicious
dishes from around the
world
FOOD AS MEDICINE
Your kitchen is a pharmacy in
disguise
PLUS: How you can prevent food wastepg. 7
We believe that everyone has the right to know what’s in their food, and quality ingredients are always worth the effort. That’s why our Almondmilks deliver a deliciously nutty taste made from simple ingredients.
ENJOYOUR DELICIOUSLY NUTTY
ALMONDMILKS!
from the editor
Waste Not
THROWING AWAY FOOD. It’s something we do more often than we would like.
Sadly, the statistics are shocking: About one-third of the planet’s food goes to waste. Meanwhile, according to the Food and Agriculture Organization of the United Nations, nearly 800 million people worldwide suffer from hunger.
Growing up, my mother was adamant about my sister and me cleaning our plates at every meal. She reminded us of how her parents, who lived in Europe during World War II, lived through numerous food shortages, wondering where their next meal would come from.
I remember during one visit with my grandparents, my grandfather pulled the rinds of a honeydew melon from the top of the garbage and showed me how much I’d let go to waste. He rinsed the rinds and cut out a surprising amount of perfectly edible melon. This memory has stuck with me, and I’ve conscientiously tried to live by his example since.
In this issue, we spoke with Virginia Till, a recycling specialist for the U.S. Environmental Protection Agency, about the issue of food waste and the agency’s Sustainable Management of Food program. Till offers up a number of helpful tips on how you as an individual can reduce food waste. See our Q&A with her on page 7.
I’ve been doing my best to put Till’s tips into practice, particularly when it comes to meal planning and shopping. Before heading to the
grocery store, I make sure to scan my fridge and pantry for what’s still fresh, and then buy just what I need for that week’s meals.
Speaking of meal planning, we have an array of recipes in this issue for you to cook up. Think cauliflower is boring? Our recipe developers have morphed it into a delectable curry sauce over root vegetables, a pizza crust with savory toppings and even “tater” tots! Check out the mouthwatering photos and recipes on pages 30–32. We’ll also take you around the world with delicious international dishes (pages 35–38) and make sure you’re fueled for the day with a selection of healthy breakfasts that break the cold cereal mold (page 42–43).
Enjoy eating healthy, and join me in trying not to waste. Don’t you want to show off those yummy leftovers to your jealous workmates?
Rebecca Heaton, [email protected]
optimumwellnessmagazine.com 1
VISIT US ONLINE at our newly designed website: optimumwellnessmagazine.com.
CONTACT US with questions, favorite recipes and food stories, like how are you reducing food waste? Email [email protected].
FOLLOW US on Facebook and Pinterest, where we’ll regularly post great recipes, interesting news and fun food tidbits and pics.
®
contents
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COVER PHOTOGRAPHY BY AARON COLUSSI, STYLE BY ERIC LESKOVAR
AVAILABILITY OF PRODUCTS FEATURED IN THIS ISSUE MAY VARY BY STORE LOCATION.
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volume 04, issue 02: spring 2016
departments
begin
5 WAYS YOU CAN REDUCE FOOD WASTE PLUS: New dietary guidelines, fight stress with coffee, be sun smart in spring, and weeding and seeding your personal garden.
kitchen HEALTHY BREADS AND NATURAL SODAS PLUS: Cooking artichokes, using lemon as salt, all about vinegar and planning successful family dinners.
eat CALLING CAULIFLOWER This versatile vegetable is full of good nutrition and flavor. The budding chefs at Bauman College share some creative recipes you just have to try.
MAKE IT, BUY IT Craving different flavors? Try one of our delectable dishes from around the world.
IT’S A BEAUTIFUL MORNING Creative, healthy breakfasts to help jump- start your day.
think A DIET FOR ALL SEASONS Meet your nutritional needs and care for your internal organs by eating with the season. BY GIGI RAGLAND
home CLEAN AND GREENNatural ways to make your housesparkle and shine.BY REBECCA OLGEIRSON
boost BENEFITS OF TURMERIC A possible remedy for chronic inflammation. BY KELLEE KATAGI
NIP ALLERGIES IN THE BUD Natural supplements to help get you through allergy season. BY KATHRYN LEAVITT
try HAVE YOU HEARD ABOUT AQUAFABA? This magic liquid can take the place of egg whites in recipes, like meringue cookies.
feature44 THE HEALING POWER OF FOOD
What we eat is central to our health. It can not only prevent but also treat some of the most common diseases. BY LISA MARSHALL
MANUFACTURER’S COUPON
Part of the Live Naturally family of Kroger magazines
What’s the Skoop?
DR. JAMES ROUSE IS BIG ON POSITIVE NUTRITION,
and Boulder’s own Healthy Skoop is keen on making it easy and accessible to everyone. After all, every day
is a race—one that your body needs the best fuelto win—so we pack our products with convenient
PLANT-BASED NUTRITION that’s goodfor you and for the kids (3% of sales
support Project Produce).
What’s the Skoop?INTRODUCING HEALTHY SKOOP FROM DR. JAMES ROUSE
Available in stores with Optimum Wellness Centers.
GET YOUR SKOOP ON at healthyskoop.com
MADE WITHOUT:GLUTEN, SOY, WHEY, DAIRY, GMOS
AND FUNKY STUFF
DR. JAMES ROUSEFounder of Optimum Wellnessand Co-Founder of Healthy Skoop
DR. JAMES ROUSE IS BIG ON POSITIVE NUTRITION,
and Boulder’s own Healthy Skoop is keen on making it easy and accessible to everyone. After all, every day
is a race—one that your body needs the best fuelto win—so we pack our products with convenient
PLANT-BASED
3%
OF
SALES HELP BRING
SUPER NUTRITION
TO SCHOOLS
EXPERIENCE OPTIMUM
WELLNESS ONLINEVISIT OUR UPDATED WEBSITE, WHERE YOU’LL FIND:
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Check out recipes and take us grocery shopping
CO-FOUNDERS Dr. James and Debra Rouse
GROUP PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
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CONTRIBUTING WRITERS Kellee Katagi, Kathryn Leavitt, Lisa Marshall, Rebecca Olgeirson, Gigi Ragland, Kimberly Lord Stewart,
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Spring 2016 | volume 04 issue 02optimumwellnessmagazine.com
What’s the Skoop?
DR. JAMES ROUSE IS BIG ON POSITIVE NUTRITION,
and Boulder’s own Healthy Skoop is keen on making it easy and accessible to everyone. After all, every day
is a race—one that your body needs the best fuelto win—so we pack our products with convenient
PLANT-BASED NUTRITION that’s goodfor you and for the kids (3% of sales
support Project Produce).
What’s the Skoop?INTRODUCING HEALTHY SKOOP FROM DR. JAMES ROUSE
Available in stores with Optimum Wellness Centers.
GET YOUR SKOOP ON at healthyskoop.com
MADE WITHOUT:GLUTEN, SOY, WHEY, DAIRY, GMOS
AND FUNKY STUFF
DR. JAMES ROUSEFounder of Optimum Wellnessand Co-Founder of Healthy Skoop
DR. JAMES ROUSE IS BIG ON POSITIVE NUTRITION,
and Boulder’s own Healthy Skoop is keen on making it easy and accessible to everyone. After all, every day
is a race—one that your body needs the best fuelto win—so we pack our products with convenient
PLANT-BASED
3%
OF
SALES HELP BRING
SUPER NUTRITION
TO SCHOOLS
Bimbo Bakeries
©Bimbo Bakeries USA, Inc. All rights reserved.©Bimbo Bakeries USA, Inc. All rights reserved.
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Eur6318 m-LiveNaturally Ad 0225.pdf 1 2/25/16 11:26 AM
40% of all food produced in the U.S. is thrown away
$1,500/year What a family of 4 spends
on wasted food
1 in 7 people is food insecure, lack-ing access to adequate food
21% of waste in landfills is
food waste
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Fighting Food WasteTHE EPA IS WORKING TO MINIMIZE FOOD LOSS THROUGH ITS SUSTAINABLE MANAGEMENT OF FOOD PROGRAM AND FOOD RECOVERY CHALLENGE. YOU CAN HELP, TOO. BY REBECCA HEATON
THE NUMBERS ARE SHOCKING: 40 percent of all food produced in the U.S. is thrown away, half of which happens at home. One in seven Americans is food insecure, meaning they either don’t have enough to eat or don’t know where their next meal is coming from. Is anything being done to counter this? The answer is yes. Virginia Till, a recycling specialist in the Environmental Protection Agency (EPA) Region 8 Environmental Stewardship Unit, shares more.
One of EPA’s programs concerns sustainable
management of food. Tell us about that.
In 2011, EPA launched the Food Recovery Challenge to encourage grocers, universities, stadiums and hospitality businesses to reduce food waste generated, donate excess food and compost food scraps. In 2014, participants reduced wasted food by 606,000 tons. Of this, 88,600 tons was donated to feed people. Nearly 800 organizations nationwide are participating, including Disneyland, MGM Resorts International and the National Hockey League. This past September, EPA and the U.S. Department of Agriculture set a national target to reduce food waste going to U.S. landfills by 50 percent by 2030 via various sustainable food management efforts.
What are the biggest impacts of food waste?
Wasting food harms our neighbors, our planet and our wallets. Think of all the resources that go into producing food: the hard work of farmers, water and land use, transportation costs—all wasted when we throw out the apple that rotted in our fridge. Then consider that 21 percent of waste in landfills is food, where it produces methane, a greenhouse gas with 20-plus times the potential climate
change impact of C02. Now consider the fact that 48 million Americans, including 16 million children, live in food-insecure households with inadequate access to affordable food, and a family of four wastes about $1,500 a year on food that ends up in the trash.
What can individuals do to help prevent food waste?
First, be a smart shopper. Shop your fridge first: Cook or eat what you already have before buying more. Then before your next shopping trip, make a list with meals in mind and buy only what you need. Eat what you buy: Take leftovers for lunch or incorporate leftovers into a future meal, such as frittatas, soups or casseroles. Reuse food scraps in broths. Store food properly: Keep fruits and vegetables fresh with proper food-storage techniques (visit stilltasty.com for tips). Compost: Recycle food scraps into compost that feeds your yard and plants. And—probably most importantly—talk to your friends, your employer, local businesses and faith-based groups and ask, “How can we save this edible food?” Let’s all commit to being food savers.
For more on sustainable management of food,
visit epa.gov/foodrecovery.
begin
optimumwellnessmagazine.com 7©Bimbo Bakeries USA, Inc. All rights reserved.©Bimbo Bakeries USA, Inc. All rights reserved.
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8 Spring 2016 / Optimum Wellness
SIMPLE TRUTHS
Don’t Toss That!5 WAYS TO MAKE THE MOST OF YOUR PRODUCE. BY KELLEE KATAGI
CUTTING FOOD WASTE is one of this year’s hottest trends. Get in on the action at home by eating every part of the fruits, vegetables and herbs you buy. Not only will you help save the planet (you hero!), but you’ll also discover tasty and nutritious new dishes in the process.
INFUSE. Use peels, leaves
or herbs to make loose-
leaf tea, flavored olive oils
or vinegars, infused water
and liquors. Always wash
thoroughly before using. For
tea, dry peels in a single layer
on a cookie sheet in a warm
room for three to six days;
stir daily until
peels are
brittle. Try:
citrus peels,
strawberry
leaves, any
herbs
BLEND. Smoothies make
an ideal home for nearly
any leaves you’d like to use.
Not a fan of full-on green
smoothies? Toss just a few
leaves into a berry smoothie
for a nutrient boost that
doesn’t affect the flavor.
Or use greens for pesto:
Combine them with basil,
garlic, olive oil, pine nuts or
walnuts, grated Parmesan,
and salt and pepper. For
tough or bitter stalks (like
chard), simmer in salty water
until tender and then puree
with tahini, lemon juice,
olive oil and garlic to make
hummus. Try: beet and
radish greens, carrot tops,
cauliflower and broccoli
leaves; veggie stems and
stalks if you have a powerful
blender
COMBINE. Greens, stalks
and herbs work well in
salads—if you know how
to incorporate them. The
key: Balance bold and bitter
flavors, such as beet and
carrot greens, with sweet
or mild lettuces. Chop
stalks or tougher leaves into
tiny pieces. Try: beet and
radish greens, carrot tops,
cauliflower and broccoli
leaves
ADD. Slip nearly any green
or stalk into soups and
stocks; the cooking will
tenderize and remove
bitterness. Also, finely
chopped carrot greens
can sub in for parsley in
nearly any recipe. Try: beet,
radish and carrot greens;
cauliflower and broccoli
stems; asparagus ends
BAKE. Kale chips are all the
rage, but you can make
a chip out of nearly any
greens. Also, when roasting
broccoli, cauliflower and
other veggies, brush olive oil
on the leaves, sprinkle with
salt and add them toward
the end of the cooking time.
Try: any greens
Turn to
page 21
for tips on
infusing
vinegar.
Good for the purchase of any
one (1) Hope Foods 8oz tub.*
$1 OFF
S AV E M O R E , S H A R E M O R E
LOCALLY MADE IN BOULDER
CONSUMER: This coupon is to be used only on the purchase of HOPE FOODS® products. ONE COUPON PER PURCHASE. Not to be used in conjunction with any other offers. Void if restricted by law or if altered, reproduced, transferred, sold or auctioned. RETAILER: Value: 1/100c/. Reimbursement: Face value of this coupon plus 8c which signifies your compliance with HOPE FOODS®, coupon redemption policy, which is available upon request. Coupon reimbursement not to be deducted from HOPE FOODS® invoices. Do not double or combine with any other offers. Send properly redeemed coupons to: HOPE FOODS®, c/o MPS, P.O. BOX 407, DEPT 754, CINNAMINSON, N.J. 08077. MANUFACTURER’S COUPON EXPIRES: 7.31.16 OFFER CODE: 000022. DO NOT DOUBLE.
10 Spring 2016 / Optimum Wellness
beginKing Soopers Highlights
Beans in Cereal? You Bet!MADDY AND ALEX HASULAK of Denver have a lofty goal: to make healthy food available to as many people as possible. To that end, their Love Grown brand is revolutionizing breakfast cereals. One of their secret ingredients? Beans!
“We have huge challenges when it comes to diet, especially with youth and kids, so we want to make healthier options that look and taste incredible,” says Maddy. Their latest kid cereals hit shelves in January: Fruity Sea Stars, Chocolate Comet Crispies and Blueberry Vanilla Polar Puffs all mimic popular brands, but are wheat- and corn-free, low in sugar (6–8 grams per serving), and colored with
natural ingredients like turmeric, black currants and purple carrots. Plus, they contain Love Grown’s power blend of navy, lentil and garbanzo beans.
Maddy and Alex are actively involved in educating local school kids to eat healthfully, too. “Eating habits start at a young age, so if we can get our kids to practice healthier habits, we’ll have a healthier society,” says Maddy.
Along with kid cereals, Love Grown makes other cereals, oatmeals and granolas. This summer, they’ll be rolling out updated packaging with recipes. Read all about it at lovegrownfoods.com.
Produce to the PeopleYou’re craving juicy
summer tomatoes or
tart fall apples. But
wait…it’s spring. Not a
problem: Denver-based
MM Local can satisfy
your craving with its
array of preserved,
pickled and fermented
fruits and veggies—all
sourced seasonally from
local farmers.
Ben Mustin and Jim
Mills founded MM Local
in 2009 with a vision
of supporting local
agriculture by creating
partnerships with
farmers who live close
to their production
facilities. The reason:
so MM Local can jar
and preserve harvested
produce at its peak
ripeness and flavor.
The company inspires
stronger community
connections between
farmers and shoppers,
too. On the top of every
MM Local jar is a sticker
that lets buyers know
which farm grew the
produce.
Try MM Local’s
preserved tomatoes or
varietal applesauces, or
their pickled beets or
fermented kraut. Their
latest product is a spicy
Chile Rojo hot sauce.
Mmmmm. Learn more
at mmlocalfoods.com.
For the Love of Family…and Pancakes FAMILY AND HEALTHY EATING—PARTICULARLY BREAKFAST—INSPIRED FLAPJACKED,
MAKERS OF ALL-NATURAL PANCAKE AND MUFFIN MIXES.
“We have five kids, and one of our sons is autistic,” shares Jennifer Bacon, who cofounded
the Westminster, Colo., company with her husband, David. “We have always lived a
healthy lifestyle but struggled to get our son to eat much food. When we realized that he
loved pancakes, a light bulb went off.” Jennifer started “sneaking” protein powder into
pancakes, and all of the kids, including her autistic son, loved them. FlapJacked was born.
Available in three flavors at King Soopers—Buttermilk, Banana Hazelnut and Cinnamon
Apple—each just-add-water mix is full of whey protein and whole-grain ingredients. One
serving (a half cup) contains 20 grams of protein, 5 grams of fiber and just 6 grams of sugar. The company also
launched gluten-free, protein-packed Mighty Muffins in several flavors. Head to flapjacked.com for details, plus a
plethora of tasty recipes to make with the mixes.
Maddy and Alex Hasulak,
founders of Love Grown
Foods.
MORE VEGGIES FOR ALL. Data show that only 15 percent of us are eating adequate amounts. Devise ways to add veggies to every meal and snack you eat, and shop accordingly.
LESS PROTEIN FOR MEN. Most men and teenage boys are exceeding recommended protein levels, and not from healthy sources. Ease up on stocking your fridge with processed meats.
EGGS ARE OK. The guidelines stopped short of allowing a cholesterol free-for-all but did acknowledge eggs as a healthy source of protein and other nutrients.
Read the guidelines for yourself at health.gov/
dietaryguidelines/2015. For a government document,
they’re surprisingly understandable.
Trend WatchFOOD NEWS THAT’S GOOD TO KNOW.
Shop for Your HealthHOW THE NEW U.S. DIETARY GUIDELINES SHOULD ALTER YOUR NEXT TRIP TO THE GROCERY STORE.
EVERY FIVE YEARS, the feds publish a new roundup of nutrition recommendations called the U.S. Dietary Guidelines. The latest edition urges Americans to focus on overall healthy eating patterns rather than eliminating or overemphasizing specific foods or food groups. It advocates kick-starting dietary improvements with small swaps: whole fruit versus juice, whole grains versus refined grains and so on. Here we highlight a few of the suggestions to keep in mind next time you shop.
FIGHT STRESS WITH…COFFEE?HOW CAFFEINE CAN LESSEN THE EFFECTS OF CHRONIC STRESS.
We tend to consider the link between caffeine
and stress as a negative one: Picture chugging
coffee during a stressful all-nighter. But
numerous studies show that caffeine
can significantly reduce the
effects of chronic stress, and
new research explains how.
Scientists examined how
caffeinated and noncaffeinated
mice responded to stressful
situations and found that rodents
whose drinking water was laced with caffeine
exhibited far fewer symptoms of depression
and anxiety than did caffeine-free ones. Plus,
their memory was better. Researchers then
used blood and brain tests to explore why.
The verdict: Caffeine blocks brain receptors
for a chemical called adenosine, and those
same receptors regulate mood and
memory. Therefore, inhibiting the
receptors negates depression
and other symptoms of
repeated stress.
Although the experiment was
performed on mice, researchers
expect that future studies will confirm
the same phenomenon in humans. In the
meantime, next time life throws you a curve
ball, feel free to fight back with a cup of joe.
—K.K.
optimumwellnessmagazine.com 11
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Be Sun Smart in SpringUSE THESE TIPS TO HEAD OUTDOORS WITH CONFIDENCE. BY KELLEE KATAGI
AS TEMPERATURES INCREASE in spring, so does our time outdoors. And because the sun isn’t blazing hot yet, it’s easy to forget that our skin still needs protection from its rays. Here’s what you need to know to prevent UV damage—for yourself and all those you love—as we head into the sunny seasons.
EVERY DAY. The negative effects of sun
exposure are cumulative. That means 20
minutes a day during lunch is equivalent to
a couple of consecutive hours, even if you
don’t burn. And it’s not a myth: UV exposure
can be up to 40 percent stronger on cloudy
days, as the rays bounce off the clouds and
spread. (For daily data, check the UV index,
determined by the National Weather Service;
download the EPA’s SunWise app at iTunes
or Google Play.) To protect yourself, apply
sunscreen daily, year-round, and reapply
every two hours. Your morning lotion will
have worn off by lunchtime.
EVERY RAY. The safest sunscreens use
minerals—zinc oxide or titanium dioxide—
that reflect rays away from skin. Experts
differ on the safety of chemical sunscreens,
though, some of which may disrupt
hormones (the most concerning ingredients
are oxybenzone and octinoxate, according
to the Environmental Working Group).
But chemical sunscreen is better than no
sunscreen, argues the American Academy of
Dermatology (AAD). The AAD recommends
a water-resistant sunscreen with an SPF of
at least 30 that says “broad spectrum” on the
label. Broad-spectrum products block both
UVB and UVA rays. UVB rays cause sunburn,
UVA penetrate more deeply, and both
contribute to photoaging and skin cancer.
EVERY ONE. Light-skinned people are at a
higher risk for skin cancer, but darker-skinned
people aren’t immune. Experts recommend
that everyone slather daily. For kids and
babies, opt for mineral sunscreens; research
presented in the Journal of Pediatrics Review
suggests that little ones may be more
susceptible to negative effects of chemical
sunscreens because their metabolic systems
are less developed and they have a high
surface area to body mass ratio.
WHAT SPF NUMBERS MEANThey indicate what percentage of the sun’s UVB rays the product filters. But be aware: SPF has nothing to do with whether the product protects against UVA rays.
SPF 15: 93 percentSPF 30: 97 percentSPF 50: 98 percent
* Source: American Academy of Dermatology
SIMPLE TRUTHSbeginbegin
12 Spring 2016 / Optimum Wellness
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optimumwellnessmagazine.com 13
1 PHYSICALScience shows the
more sedentary our days
are, the shorter our life
expectancy. In the “Weed”
column, consider noting
things like too much time
sitting behind your desk,
excessive TV watching
or not getting enough
exercise. Ideas under “Seed”
could be working at a
standing desk versus sitting,
doing 25 jumping jacks
during every TV commercial
or getting out for a walk
over lunch whenever
possible.
2 MENTALIn this category, weeds
could be negative people,
gossip, and interacting too
much via email, texting or
social media. On the flip
side, seeds could be uplifting
relationships, affirmative
speech and face-to-face
engagement without cell
phones or computers.
An interesting study of
people talking in person
revealed a rise in levels of
stress hormones when a
cell phone was visible any
place nearby during the
conversation.
3 SPIRITUALNegative self-talk is a
large weed in many personal
gardens. The average
American has 50,000–60,000
thoughts daily and, according
to research, the majority are
fault-finding, discriminatory
and self-oppressive. To
counteract this, add “mental
floss” (clearing out bad
thoughts) and mindfulness
as seeds that will help you
remove any dialogue that
hinders growth
in your personal
garden.
The cofounder of Optimum Wellness, Dr. James Rouse has a doctorate in naturopathic medicine. He is an inspirational speaker, personal coach, author and the cofounder of Skoop, a line of powdered superfoods.
Grow a Life You LoveHOW? BY WEEDING AND SEEDING YOUR PERSONAL ‘GARDEN.’ BY DR. JAMES ROUSE
NOW THAT SPRING has sprung, it’s a great opportunity to take a look at your personal “garden”—how are you creating, building and growing a life that you love? One way to do this is a practice I call “weed and seed.” Take a piece of paper, and label two columns: “Weed” and “Seed.” Under “Weed,” note things that no longer serve you that you would like to remove from your personal garden. Under “Seed,” write down what you want more of in life. Then work to follow each list, weeding out the unhealthy habits and behaviors that are choking your garden and planting seeds of healthful and happy rituals that will lead you to grow a more fulfilling life.
Looking for ideas to write down? I’ve broken it down into “power of three” subcategories—physical, mental and spiritual—to get you started.
POWER OF 3
14 Spring 2016 / Optimum Wellness
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Strong Muscles, Strong MindHOW TO USE GYM TIME TO KEEP YOUR BRAIN SHARP. BY KELLEE KATAGI
ANCIENT ISRAEL’S KING SOLOMON once penned that people can’t indefinitely rely on their smarts because “time and chance happen to them all.” Modern science agrees—age-related cognitive decline is inevitable. But new research published in the Journal of the American Geriatrics Society suggests a simple way to slow the decay: regular resistance training.
The yearlong study tracked three groups of elderly women with white matter lesions (WMLs), which are linked to cognitive impairment and increased falls. One group did strength-training twice a week, another once a week, and the third did twice-weekly balance and toning exercises. After a year, the women who did resistance training twice a week had significantly fewer WMLs than did the other groups.
And the brain benefits of exercise
don’t stop there. A study done at the University of North Florida found that dynamic activities that required body awareness—rock or tree climbing, obstacle courses or even walking while paying attention to your posture—improved working memory, a fancy term for remembering, processing and using information. In the study, adults ages 18 to 59 improved their working memory up to 50 percent, when tested two hours after the activity. Two control groups—one learning new information via lecture and another while doing static yoga poses—showed no improvement.
To put these findings into practice, commit to at least two resistance-training sessions per week, and challenge yourself daily with activities like rock climbing, dynamic balance drills, or learning new sports or activities.
Kale Quinoa Salad with Red GrapesServes 4 1 cup quinoa¾ teaspoon sea salt, divided¼ cup freshly squeezed lemon juice½ teaspoon cumin¼ teaspoon corianderPinch of crushed red pepper flakes½ cup extra-virgin olive oil2 cups stemmed, finely chopped kale¼ cup lightly packed, chopped fresh
mint¼ cup lightly packed, chopped parsley1 teaspoon lemon zest¼ cup halved red seedless grapes, or 3
tablespoons raisins
1. Place quinoa in a fine-mesh strainer; rinse well under cold running water.2. In a small saucepan, bring 1½ cups of water and ½ teaspoon of the salt to a boil over high heat. Add quinoa and cover. Decrease heat to low and simmer for 15–20 minutes, stirring once halfway through, until quinoa is just tender. Remove from heat and allow quinoa to rest for 10 minutes. Fluff with a fork.3. While quinoa is cooking, whisk together lemon juice, remaining ¼ teaspoon of salt, cumin, coriander, crushed red pepper flakes and olive oil together in a large bowl. Add kale and give it a quick massage with your hands. Add quinoa, mint, parsley, lemon zest and grapes and toss lightly to combine. Serve at room temperature.
Reprinted with permission from The Healthy Mind Cookbook Copyright © 2015 by Rebecca Katz with Mat Edelson, Ten Speed Press. rebeccakatz.com
FOOD FOR THOUGHTWhen it comes to thinking skills, it’s not
just what you do that matters but also what
you eat. Feed your noggin with this brain-
friendly recipe adapted from The Healthy
Mind Cookbook by Rebecca Katz.
Eureka! Grainiac
Name your favorite grain—it’s probably in this tasty loaf. It’s loaded with 12 certified-organic grains, including quinoa, millet, spelt, buckwheat and amaranth. You’ll also find a host of seeds, such as pumpkin, flax, poppy and sesame, which give the bread a pleasant crunch and burst of nutrients.
savory sandwiches, toast
OG
Organic
kitchen
optimumwellnessmagazine.com 17
Sprouted grains
Food for Life Ezekiel 4:9 Sprouted 100% Whole Grain
There’s no flour in this thin-sliced bread—instead it uses freshly sprouted whole grains (all organic), which make for a grainier texture. In addition, the sprouted grains contain 18 amino acids, including all nine essential ones. Bonus: In case you’re counting, there are 0 grams of sugar.
toast with jam or honey, thin-sliced sandwiches
Gluten-free
Udi’s Gluten Free Whole Grain
Udi’s achieves what most gluten-free breads do not: the familiar smooth-and-slightly-chewy texture of non-GF loaves. This bread’s pleasant but neutral taste and mere 70 calories per slice make it a good fit for any situation when you desire bread.
any sandwich, accompanying soups or stews
Bread WinnersFIVE LOAVES YOU CAN FEEL GOOD ABOUT SERVING YOUR FAMILY. BY KELLEE KATAGI
FOR MILLENNIA, bread has been at the heart of nearly every culture on earth. Unfortunately, in recent years, the demand for convenience and low costs has diminished much of the wholesome goodness of the
bread we eat. That’s why we’re thankful for companies dedicated to restoring not only the deliciousness, but also the nutritious-ness of this staple food. Here are a few of our favorites.
Bonus points
for:
GLUTEN-FREESOY-FREEV VEGAN OG ORGANICDAIRY-FREE
Our pick:
Why we like it:
What it’s best for:
Whole-grain
Dave’s Killer Bread 21 Whole Grains and Seeds
A lot of 100% whole-grain breads taste like cardboard. Not Dave’s. Its texture is a pleasant blend of soft and crunchy, and every slice packs a lot of good nutrients, such as 5 grams each of fiber and protein, plus 22 grams of whole grains per slice—almost half of your RDA of whole grains.
toast, any sandwich
OG
LOW-SODIUM LOW-SUGAR
OG V
Multigrain
If you don’t mind a little crunch, eating seeded bread is a no-brainer. The seeds add omega-3s, protein and a complex flavor to every bite. This thinner-sliced loaf comes in at just 80 calories and 2 grams of sugar per slice.
savory sandwiches, people counting calories
Oroweat Healthfull Flax & Sunflower
OGV
FLAVORSkitchen
18 Spring 2016 / Optimum Wellness
HAVE A CROCKPOT? Try cooking artichokes in it. Fill crockpot with 2½ inches of water; add artichokes. Drizzle them with olive oil, balsamic vinegar and kosher salt. Stuff minced garlic between the petals, too. Cook on high 3–4 hours; larger chokes take longer to cook.
All About the ArtichokeDON’T LET THE UNUSUAL EXTERIOR INTIMIDATE YOU. THIS LEAFY VEGETABLE IS EASIER TO PREPARE THAN YOU MIGHT THINK—AND DELICIOUS, TOO. BY REBECCA HEATON
Stem
Heart
Center Choke
Inner Petals
Outer Petals
STEP 1: PREPAREFirst, rinse the artichoke under cold water. Next, with a sharp knife, cut off the spiky leaf tips—about a half-inch to an inch from the top—and trim the stem about a half-inch. Open the leaves a bit, too; this will help the choke cook more effectively.
STEP 2: COOKYou have several options, but the most common methods are boiling and steaming. Boil: Stand prepared artichoke in a deep saucepan or pot with 3 inches of boiling water. For flavor, add a tablespoon of olive oil, a tablespoon of lemon juice and a pinch or two of kosher salt. Cover and boil gently 30–45 minutes, depending on size. Steam: Place prepared artichoke in a double boiler. Cover and steam 35–45 minutes, depending on size.
STEP 3: EATINGPull off an outermost petal and dip the base into your favorite sauce. Try melted butter with crushed garlic and lemon. Pull the petal through slightly clenched teeth to remove the soft, tender flesh at the bottom. Continue pulling off petals and eating. Once at the fuzzy choke, scoop it out with a spoon—don’t eat it!—and cut the remaining artichoke heart into bite-sized pieces, dip and enjoy. Discard petals and fuzzy inside to compost.
GOOD FOR YOU
Artichokes are rich in potassium, vitamin C, dietary fiber and
magnesium.
ARE YOU READY?
An artichoke is ready to eat when a sharp knife goes through the base with ease, or a petal near the center pulls out easily.
optimumwellnessmagazine.com 19
Citrus as Salt CUT BACK ON SODIUM—BUT NOT ON FLAVOR—BY USING LEMON JUICE AS A SALT STAND-IN.
IF YOU ARE COOKING A DISH and find the salt you’ve added isn’t enough, try a squirt of lemon juice instead, recommends Eugenia Bone, author of several cookbooks, including The Kitchen Ecosystem (Clarkson Potter, 2014). Often what your taste buds are looking for is a flavor enhancement, which is exactly what lemon juice delivers. In fact, if you are out of salt or are trying to minimize sodium, you can replace it with half as much lemon juice, she adds. It will add a similar bright taste.
TIP: Lemons are loaded with healthy
vitamin C. When cooking with lemon juice, if
possible add it at the end of cooking or after the dish has been cooked
to minimize the loss of vitamin C.
DON’T LET THE SKIN GO TO WASTE: Zest the lemon first, either in strips with a citrus zester tool or by grating with a fine grater. Zest freezes beautifully in a little jar, and is great to have on hand to add to soups and stews for flavor. Before zesting, scrub the lemon in soapy water, rinse well and dry; most lemons are waxed to extend their shelf life. Be sure to grate only the outer yellow portion of the skin; the white pith on the inside will give your dish a bitter taste.
HOW TO JUICE A LEMONThere’s nothing worse than getting a stinging squirt in the eye when trying to juice a lemon. Here are some tricks to “safely” extract every last drop.
1
Roll the lemon back and forth on your counter under the palm of your hand to massage it. Rolling bursts open some of the inside segments, so you’ll get more juice out of it and less chance of squirting.
2
Cut the lemon in half and squeeze into your cupped hand to capture the pits; let the juice dribble through your fingers into your dish.
APPLE CIDER VINEGARMade from pressed, fermented apple juice, apple cider vinegar adds a tart and subtly fruity flavor to your cooking. It is also known to have medicinal properties, including soothing a sore throat and eliminating stomach trouble.Good for: salad dressings, homemade condiments such as barbecue sauce, as a finish to soups
RICE VINEGARMost commonly produced in China and Japan from rice wine that’s allowed to ferment, rice vinegar has a lighter, sweeter taste than wine vinegars. It is widely used in a variety of Asian dishes.Good for: Asian salad dressings and stir-fries; dash over fruits and vegetables to liven up flavor
20 Spring 2016 / Optimum Wellness
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BASIC VINAIGRETTE
Yield: 1 cup
¼ cup wine vinegar (red or white)
2 tablespoons Dijon mustardSalt and freshly ground
pepper, to taste¾ cup oil (olive, canola or
safflower)
Whisk together vinegar, mustard, salt and pepper until salt is dissolved. Add the oil by droplets, whisking until emulsified. If emulsion breaks, rewhisk before using. For more flavor, add fresh or dried herbs or minced fresh garlic.
COURTESY OF THE VINEGAR INSTITUTE
All About VinegarFROM VINAIGRETTES AND MARINADES TO SOUPS AND SAUCES, VINEGAR IS A VERSATILE INGREDIENT. HERE’S WHAT YOU NEED TO KNOW ABOUT SOME OF THE MOST COMMON COOKING VINEGARS AND HOW BEST TO USE THEM.BY REBECCA HEATON
RED WINE VINEGARMade from red wine that is allowed to ferment until it turns sour, this vinegar is a go-to for vinaigrettes. Its sharp taste also provides a punch of flavor; add a few teaspoons to a pot of soup at the very end of cooking for some extra zip. Good for: vinaigrettes, salad dressings, meat marinades, pickling, soups
WHITE WINE VINEGARThis milder vinegar is made by fermenting a blend of white wines. It can be used interchangeably with red wine vinegar in recipes (when you desire a more subtle flavor)—or use a splash in place of heavy cream or butter to balance flavors without adding fat. Good for: rich sauces and vinaigrettes; brings out the sweetness of fruits like melon and berries; adds a flavorful twist to fresh salsa
BALSAMIC VINEGARTraditionally made in Italy from grape “must”—whole, pressed grapes, complete with juice, skin, seeds and stems—balsamic vinegar is cooked to a reduction, fermented and aged in wood barrels. This dark-brown vinegar has a balance of sweet and tangy flavors, making it a nice finishing touch for many dishes. Good for: salad dressings and marinades; as a condiment for drizzling on savory recipes, meats, and fruits like strawberries and melons
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Do It Yourself: Infused VinegarWHAT DO YOU GET WHEN YOU COMBINE VINEGAR WITH A FEW INGREDIENTS? INFUSED VINEGAR RECIPES THAT ADD FLAIR TO SALADS, SOUPS AND SAUCES. JUST FOLLOW THESE EASY STEPS.
Save $1.00on any ONE (1)
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CONSUMER: Limit one coupon per person and per transaction. Void if copied, altered or sold. Digital representations of this coupon are invalid. Misuse constitutes fraud. Good only in the USA. Cash Redemption Value: 1/100 of 1 cent. RETAILER: For each coupon you accept from a customer purchasing the brand(s) specified, NatureRaised Farms will reimburse you the face value of the coupon plus 8 cents handling, provided that the coupon is redeemed in compliance with our Coupon Redemption Policy. A copy of the policy is available at www.nchmarketing.com. Invoices proving purchase of sufficient stock to cover coupons presented for redemption must be provided upon request. Improper use constitutes fraud. Void where prohibited, taxed, licensed or restricted by law. Redeem by mailing to NatureRaised Farms, P.O. Box 880952, El Paso, TX 88588-0952. ©2016 NatureRaised Farms
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1
Select glass canning jars or bottles with lids. Clean and sterilize everything with hot water.
2
Choose your ingredients and add to jars or bottles.Try fresh herbs, chile peppers or raspberries. White wine vinegar works best because it is clear and has a milder flavor, so you can see and better taste your infused ingredients.
3
Heat 3–4 cups of vinegar (depending on how many jars/bottles you have to fill) in a pot to warm, not boiling. Pour warm vinegar over infusion ingredients, and screw on lids.
4
Store jars/bottles in a cool, dark place for three to four weeks.
5
Strain vinegar through a cheesecloth into another container; repeat as needed until all sediment is removed.
6
Compost the infusion ingredients, or place a small amount in the jar for presentation. It’s best to use infused vinegar within five months.
DO IT YOURSELF
TIP: Infused vinegars
make great gifts!
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22 Spring 2016 / Optimum Wellness
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FLAVORS
Spring ChickenHOW AMERICA’S FAVORITE BIRD CAN HELP POWER YOUR DAY. BY KELLEE KATAGI
When we think “energy,” we tend to think “carbs.” And for good reason: They’re the body’s go-to fuel source. So it may seem odd to recommend chicken—which is 80 percent protein, 20 percent fat and 0 percent carbs—as a good choice when you’re looking for an energy boost in your diet. But relying on carbs alone can actually leave you feeling less energetic. It’s important to balance carb consumption with protein and fat, each of which play a role in keeping you revved (protein enables muscle building and repair; fat provides a more-sustained energy source). One serving of chicken ( just 3 ounces) contains the following energy-aiding micronutrients.
Keep it clean.
MAGNESIUM.
Studies show that
most Americans
don’t get adequate
magnesium, a key
component in
energy production.
Nuts, fish and bran
are good sources,
but it’s hard to get
enough, so every bit
helps. One serving
of chicken offers
6–9 percent of the
daily recommended
intake.
IRON. If you often
feel weak, you
may be low in
iron, which helps
the body make
oxygen-carrying red
blood cells. Beef
and lamb are better
sources of iron, but
chicken is a good
alternative if you
don’t eat red meat.
You’ll get about
8 percent of your
daily requirements
per serving.
POTASSIUM.
Although it doesn’t
directly provide
energy, potassium
contains components
the body needs to
make energy. Plus it
supports heart and
muscular function.
One serving of
chicken provides
about 7 percent of
your daily needs.
B VITAMINS. These
are essential for
converting carbs into
energy, and chicken
is rich in them. For
example, a serving
delivers roughly a
third of your daily B6
requirements.
When possible, opt for chicken that was raised naturally, without added
hormones or antibiotics.
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TIPS
Confident CookingFOUR WAYS TO BANISH YOUR KITCHEN FEARS AND INSECURITIES. BY BEVIN WALLACE
Does the thought of trying a new recipe cause anxiety? Are you concerned about embarrassing yourself or even getting hurt in the kitchen? The truth is, cooking is a skill anyone can learn. Here are tips for getting past your insecurities and learning to enjoy creating nourishing, delicious food—with confidence.
1 EMBRACE
IMPERFECTION.
Cooking is not brain
surgery. No one is going to
starve if you overcook the
meat or make a yucky-
tasting soup. Learn to
laugh at your mistakes and
try again. (Every cook has
at least one hilarious story
about a ruined meal; it’s a
right of passage.)
2 EXPERIMENT.
Think of cooking as a fun,
creative process. Give new
flavors and spices a try.
The more trial and error
you have, the better you’ll
perfect your craft.
3 GIVE YOURSELF
PLENTY OF TIME.
Cooking can be stressful if
you’re rushed, so don’t plan
to make an elaborate three-
course meal at 6 p.m. on a
busy Tuesday night.
4 READ RECIPES ALL
THE WAY THROUGH.
Not reading past the
ingredients list of a recipe
is a rookie mistake that
can lead to disaster. Well,
not really disaster because
this is just cooking, but
you’ll avoid pitfalls such
as discovering your
meat needs to marinate
overnight when you’re
planning on eating in 15
minutes.
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24 Spring 2016 / Optimum Wellness
FOOD FOR FAMILY
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THE BENEFITS OF FAMILY dinners are pretty astounding. It’s not surprising that kids who dine with their parents tend to eat more nutritiously and are less likely to overeat or be overweight. But studies also show that kids and teens who regularly share meals with their parents do better in school, are better readers and have a reduced risk of substance abuse. Mealtimes allow parents to model good eating habits and table manners, and are a chance for families to connect.
It’s not easy, though, is it? One kid has swim practice, Mom’s on a deadline, Dad’s meeting ran late, the other kid’s addicted to The Voice. Making family dinners a reality takes persistence and ingenuity. Here are some suggestions for carving out time and making meals meaningful, without driving yourself or anyone else crazy.
MAKE FAMILY MEALS A
PRIORITY. With our busy
schedules, it’s easy to lose sight of
the importance of a family dinner:
more important than basketball,
piano, Boy Scouts or yoga. If you
or your kids have multiple activities
every night, it might be time to
rethink. Commit to at least three
or four nights each week.
PLAN. There’s nothing worse than
staring into the fridge at 6 p.m.
with no idea what’s for dinner.
Meal planning takes a lot of stress
out of family meals. Your plans
don’t have to be elaborate; just jot
down ideas for four to five meals
before grocery shopping. And get
buy-in from the kids by asking
them for menu suggestions and
involving them in meal prep.
UNPLUG. This should go without
saying. No phones, games or
screens of any sort at family meals.
BE FLEXIBLE. Eat early or late.
Or if dinner just doesn’t work
(someone works nights), sharing
another meal is just as good.
Try gathering for breakfast or
weekend brunch.
KEEP IT SIMPLE. Save the
complicated recipes for
impressing the in-laws.
Homemade meals are great, but
families bond just as well over
store-bought rotisserie chickens
and bagged salad.
KEEP IT LIGHT. Don’t blow this
chance to connect with your kids
by using the time for lectures or
drilling about grades. Instead, ask
what made them laugh today. Or
plan a family trip.
Make Meals MeaningfulHOW TO PLAN FAMILY DINNERS THAT ARE FUN FOR EVERYONE. BY BEVIN WALLACE
“Sitting down to a meal together draws a line around us. It encloses us and strengthens the bonds that connect us with other members of our self-defined clan, shutting out the rest of the world.” —Miriam Weinstein, author of The Surprising Power of Family Meals
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SNACKS
26 Spring 2016 / Optimum Wellness
Natural BubblesWHEN YOU’RE CRAVING SOMETHING SWEET AND SPARKLY, TRY ONE OF THESE ALL-NATURAL, HIGH FRUCTOSE-FREE OPTIONS. BY REBECCA HEATON
DRY SPARKLING CUCUMBERCucumber soda? You might be pleasantly surprised. Crisp, light and refreshing, all of Dry Soda’s exotic flavors are sweetened—just slightly—with pure cane sugar and natural flavors, and are caffeine- and sodium-free.
Fun stuff: Mix with a shot of rum, a few sprigs of mint, a slice of lime and ice for a refreshing cocktail. Dry flavors: Cucumber, Rainier Cherry, Vanilla Bean, Blood OrangeSize: 12-ounce canCalories: 45Sugar: 11 gSodium: 0 mgCaffeine: 0 mg
HANSEN’S MANDARIN LIME NATURAL CANE SODAThis all-natural soda is a simple blend of carbonated water, cane sugar, citric acid (a natural preservative), and extracts of oranges and limes, with no artificial colors, sodium or caffeine. The result is a light, refreshing lime soda with a hint of orange.
Fun stuff: This soda’s flavors come from extracts of Mexican-grown Yucatan mandarin oranges and Colima limes. Hansen’s flavors: 20 flavors of cane sugar and diet sodas; visit hansens.com for details.Size: 12-ounce canCalories: 150Sugar: 39 gSodium: 0 mgCaffeine: 0 mg
GUAYAKI BRAND YERBA MATE SPARKLING CRANBERRY POMEGRANATEYerba maté (yer-bah mah-tay) is made from naturally caffeinated leaves from South American rain forests. Guayaki (gway-uh-kee) has infused it with a touch of juice (6 percent), a bit of organic cane sugar and sparkling water for a crisp, energizing, USDA Organic–certified concoction.
Fun stuff: One can contains 80 milligrams of naturally occurring caffeine, equivalent to a cup of coffee. Guayaki flavors: Cranberry Pomegranate, Grapefruit Ginger, Classic GoldSize: 12-ounce canCalories: 65Sugar: 16 gSodium: 0 mgCaffeine: 80 mg
ZEVIA COLACalling all diet-soda drinkers. Free of calories, chemicals and color, Zevia Cola is sweetened with stevia, an all-natural sugar substitute, and a touch of monk fruit, a tropical Asian fruit.
Fun stuff: Zevia recently removed coloring from all of its colas, ginger root beer, ginger ales and cream soda. Zevia flavors: 15 of ’em! Visit zevia.com for details.Size: 12-ounce canCalories: 0Sugar: 0 gSodium: 20 mgCaffeine: 45 mg
WHAT IS STEVIA?
Stevia is an all-natural sweetener and sugar substitute extracted from the leaves of the Stevia rebaudiana plant. It has no calories and is 200 times sweeter than sugar in the same concentration. The FDA has approved the Reb A form of stevia, so look for this on ingredient labels.
kitchen
SIMPLE TRUTH ORGANIC BLOOD ORANGE ITALIAN SODA Produced and packaged in Italy and USDA-certified organic, this soda lives up to its moniker. The blend of sparkling natural mineral water with organic sugar, blood orange juice and black carrot juice makes for a bright, refreshing drink that isn’t overly sweet…and an excellent mixer in spring and summer cocktails.
Fun stuff: The mineral water in this soda comes from a source in the Apennine Mountains of Northern Italy.Simple Truth Organic flavors: Blood Orange, Sicilian Lemon, Grapefruit, Coconut LimeSize: 8-ounce serving (bottle is 24.5 ounces)Calories: 120Sugar: 28 gSodium: 35 mgCaffeine: 0 mg
REED’S EXTRA GINGER BREWIf you like ginger, Reed’s Extra Ginger Brew delivers an invigorating blend of sparkling water, cane sugar, pineapple juice, honey, fresh ginger root, lemon and lime extracts, and spices.
Fun stuff: One bottle contains 26 grams of fresh ginger; good for soothing stomach problems.Reed’s flavors: Extra Ginger Brew, Original, PremiumSize: 12-ounce bottleCalories: 145Sugar: 37 gSodium: 5 mgCaffeine: 0 mg
IZZE SPARKLING BLACKBERRYMade from 70 percent fruit juice—a blend of apple, white grape, blackberry and raspberry—and sparkling water, this bubbly beverage is free of preservatives and refined sugars.
Fun stuff: One bottle contains two servings of fruit, according to USDA Dietary Guidelines. Izze flavors: Blackberry, Clementine, Apple, Pomegranate, GrapefruitSize: 12-ounce bottleCalories: 130Sugar: 29 gSodium: 25 mgCaffeine: 0 mg
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S M O O T H | E A R T H Y | A R O M A T I C
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L U S C I O U S | R I P E | S M O O T H
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BLOOD ORANGE
T A N G Y | B R I G H T | F R U I T Y
DRY crafts sparkling beverages worthy of gourmet food pairing and premium mixology. Crisp and refreshing, DRY is an invitation to the party we call life. Cheers!
NON-GMOPURE CANE SUGAR
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IT’S NOT ENOUGH TO BE NATURAL… IT ALSO HAS TO WORK.™
HAIR CARE
optimumwellnessmagazine.com 29
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eat
Cauliflower Is for C
JUST 1 CUP OF THIS VERSATILE VEGETABLE DELIVERS NEARLY 80 PERCENT OF YOUR DAILY VITAMIN C—PLUS LOTS OF OTHER FLAVOR AND GOODNESS.
ABOUTA cousin of broccoli, kale, cab-bage and collards, cauliflower is a cluster of hundreds of immature flowers bonded to-gether in little lumps that form the head or “curd.” The flow-ers are attached to a central stalk, and when broken apart, cauliflower looks a bit like a tree with cruciferous (cross-shaped) branches. Traditionally, cauliflower is pure white. It has a sweet, nutty flavor that becomes more pronounced when cooked, particularly when roasted.
COLORFUL CAULIFLOWER
White is the most common color of cauliflower. Why? Because the ribbed, coarse green leaves that surround the curd protect it from sunlight during growth, which hin-ders development of chlorophyll—the chemical reaction that turns plants green. But not all cauliflower is white. Some fun, hybrid-ized varieties can be found in light-green, orange and purple hues.
NUTRITIONOne cup of chopped raw cau-liflower is loaded with vitamin C—a whopping 77 percent of your daily needs—which helps prevent cellular damage, aids iron absorption and reduces cholesterol. It is also an excel-lent source of dietary fiber for digestion, vitamin K to prevent blood clotting, vitamin B6 for metabolism and choline, a B vitamin known for its role in brain development. Cauliflower contains small amounts of calcium, iron, magnesium and potassium, too.
SELECT & STOREWhen buying cauliflower, look for a clean, creamy-white, compact curd in which the bud clusters are not separated. Heads surrounded by many thick, green leaves are better protected and will be fresher. Its size is not related to quality, so choose one that best suits your recipe needs. Store uncooked cauliflower in a paper or plastic bag in the refrigerator; it will keep for up to one week.
COOKCauliflower can be eaten raw for dips and salads. Cook it by steaming, roasting or stir-frying for best flavor. Don’t discard the smaller leaves surrounding the curd; add them to soups or stir-fries. Some fun ways to serve cauliflower: cauliflower “steaks” (slice a head into thick slabs, coat with olive oil and bake on a parchment-lined baking sheet at 400° for 15–20 minutes); or cauliflower “rice” (chop up a head in a food processor; serve raw or sauté for a few minutes in olive oil).
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Get Creative with CauliflowerTHIS CRUCIFEROUS CURD INFUSES ANY RECIPE WITH WELCOME NUTRIENTS. HERE’S HOW TO INCORPORATE IT INTO A VARIETY OF FAMILIAR DISHES.
DISH IT UP
30 Spring 2016 / Optimum Wellness
Make Your Own Curry Powder¼ teaspoon fennel seed ¼ teaspoon fenugreek seed1½ teaspoons ground coriander1½ teaspoons ground cumin½ teaspoon cinnamon½ teaspoon ginger powder½ teaspoon mustard powder½ teaspoon turmeric powder¼ teaspoon chili powder¼ teaspoon ground cloves¼ teaspoon garlic powder¼ teaspoon coconut sugar
In a small sauté pan over medium low heat, toast fennel and fenugreek seeds about 2 minutes, or until fragrant. Remove from heat and grind in a spice grinder, or with a mortar and pestle. Combine with remaining spices. Makes 6½ teaspoons.
Recipe by Ryan Elledge
“Cheesy” Cauliflower Tater Tots
optimumwellnessmagazine.com 31
Cauliflower Pizza Crust with Sun-Dried Tomato Roasted Red Pepper Sauce
Root Vegetables with Cauliflower Curry Sauce Over Spiralized Zucchini
Cauliflower Dinner Roll
Root Vegetables with Cauliflower Curry Sauce over Spiralized Zucchini By Ryan Elledge
Coconut milk and cauliflower make a delicious dairy-free curry. Serve over spiralized zucchini noodles for a nutrient boost. Serves 4
1 medium head cauliflower, cut into small florets, divided
½ sweet potato, diced 2 small carrots, diced 1 small parsnip, diced 3 tablespoons coconut oil, divided¼ medium sweet onion, chopped1½ cloves garlic, minced2 tablespoons curry powder (or try recipe on
the previous page)1 can (14 ounce) coconut milk, dividedSea salt and pepperJuice of 1 lime2 medium zucchinis, spiralized3 ounces baby spinachCilantro, for garnish
1. Preheat oven to 375°. Line two baking sheets with parchment paper. Place half of cauliflower florets and all sweet potatoes, carrots and parsnips on trays; roast 45 minutes, until vegetables are soft and slightly caramelized. Stir vegetables partway through to be sure they don’t burn. Set aside when done.
2. Make cauliflower curry sauce: Heat 2 tablespoons coconut oil in a medium saucepan over medium heat. Add onion; sauté 5–10 minutes, until translucent. Add garlic; sauté 1 minute, or until fragrant.
3. Add remaining cauliflower and curry powder. Cook 5–10 minutes, until cauliflower starts browning and begins to soften.
4. Add ¾ cup + 2 tablespoons coconut milk; simmer 10 minutes, until a fork easily pierces cauliflower.
5. Place in a blender; blend until smooth. Use remaining coconut milk to thin sauce to desired consistency. Season to taste with salt and pepper.
6. Combine cauliflower curry sauce with roasted root vegetables in a medium skillet. Let simmer 10 minutes. Season to taste with lime juice, salt and pepper.
7. Melt remaining 1 tablespoon coconut oil in a large skillet. Add zucchini; sauté 3–5 minutes, until softened. Stir in spinach to wilt. Season to taste with salt and pepper.
8. Toss root vegetables with zucchini noodles and spinach. Garnish with cilantro.
“Cheesy” Cauliflower Tater Tots By Mirasol Gomez
These gluten-free, dairy-free tater tots make a great snack with any favorite dipping sauce, or a fun and nutritious side dish for a meal. Makes 18 tater tots
1 large head cauliflower, cut into florets1 teaspoon coconut oil¼ cup onion, finely minced 2 garlic cloves, minced½ cup nutritional yeast (or grated Parmesan)¼ cup parsley, minced
½ teaspoon pepper1 teaspoon salt, plus more to taste¼ cup almond flour (or gluten-free
breadcrumbs)1 egg
1. Preheat oven to 400°. Oil or line a baking pan with parchment paper.
2. In a large pot, add cauliflower florets to salted boiling water and cook until fork tender.
3. Strain cauliflower; let sit in fridge until fully cooled. Or place in the freezer to speed up this process.
4. Add coconut oil to a small skillet on medium heat. Add onions; sauté 2–3 minutes, until translucent. Add garlic; sauté 3 minutes, being careful not to let garlic brown. Turn off heat, place in a small bowl, and set aside.
5. When cauliflower is cooled, place into a food processor and pulse just until finely shredded, the size of rice. Place in a large mixing bowl.
6. Add nutritional yeast, parsley, salt and pepper, and mix together. Fold in onions and garlic. Add salt to taste, as needed.
7. Add almond flour and egg; mix thoroughly. 8. Form into small tater tots and place on oiled
or parchment-lined pan. Bake 15–20 minutes on each side, or until crispy brown. Serve with your favorite dipping sauce.
Cauliflower Pizza Crust with Sun-Dried Tomato Roasted Red Pepper Sauce By Jessica Essen
Try a vegetable-based pizza crust, featuring cauliflower as the main component. Serves 4
CRUST1 medium head cauliflower, cut into small
florets1 tablespoon olive oil, plus more for oiling
baking sheet1 tablespoon fresh oregano, minced1 teaspoon salt1 teaspoon chia seeds½ cup water, divided½ cup chickpea flour (or organic cornstarch)
RED SAUCE½ cup sun-dried tomatoes, drained¼ cup roasted red peppers, drained¼ cup freshly grated Parmesan cheese4 cloves garlic, chopped2 tablespoons fresh basil, minced1 tablespoon fresh oregano, minced1 tablespoon olive oilSea salt and pepper, to taste
TOPPINGS¼ cup freshly grated Parmesan cheese½ cup arugula1⁄₃ cup walnuts, toasted¼ cup Kalamata olives, pitted and chopped
1. Preheat oven to 400°. Line a baking sheet with parchment paper and olive oil.
2. To make pizza crust, coat cauliflower florets in olive oil, oregano and salt. Roast for 15 minutes, stir, and cook for an additional 10 minutes, until soft and just beginning to brown. Set aside to cool.
3. Combine chia seeds with ¼ cup of water.
Allow seeds to jell for 15 minutes, creating a “chia egg.”
4. In a food processor, pulse roasted cauliflower, chia egg, chickpea flour and ¼ cup water.
5. Spread “dough” on prepared baking sheet. Bake 25–30 minutes, until crust is golden.
6. To make sauce, in food processor combine sun-dried tomatoes, roasted peppers, Parmesan cheese, garlic, basil, oregano and olive oil. Process until completely smooth. Season with salt and pepper, to taste.
7. Spread sauce over crust. Sprinkle with Parmesan cheese; return to oven for 7 minutes, until cheese melts.
8. Remove from oven and top with arugula, walnuts and olives.
Cauliflower Dinner Roll By Lizzie Smith
These rolls are a more nutritious alternative to the classic dinner roll. Makes 10–12 rolls
1 large head cauliflower, cut into florets¼ cup spelt or whole-wheat flour ¼ cup grated Parmesan1¼ teaspoons salt½ teaspoon onion powder½ teaspoon garlic powder2 eggs1 tablespoon sesame seedsOnion flakes for topping, optional
1. Preheat oven to 400°. Line a baking sheet with parchment paper.
2. Place cauliflower florets in food processor. Pulse until cauliflower has a fine consistency, resembling rice. Place in a large bowl.
3. Add dry ingredients to cauliflower; mix well.4. In a small bowl, whisk eggs. Add to
cauliflower mixture, stirring until the mixture forms a “dough” ball. Dough will be wet.
5. Roll dough into individual “rolls,” and place on baking sheet. Flatten each ball slightly with your hand to resemble a dinner roll. Sprinkle with sesame seeds and onion flakes. Bake 20–30 minutes, until golden brown. Serve warm with butter or extra-virgin olive oil.
eat DISH IT UP
32 Spring 2016 / Optimum Wellness
L to R: Jessica Essen; Genevieve Doll, culinary administrator; Lizzie Smith; Mirasol Gomez, kitchen manager; Ryan Elledge
Optimum Wellness is excited to partner with Bauman College, whose students created these recipes. Bauman is committed to spreading wellness through the healing power of fresh, whole food. Their programs equip students with the tools necessary to support people−locally and globally−in achieving optimal health. For more info, visit baumancollege.org.
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optimumwellnessmagazine.com 35
The World at Your Table IF YOUR RECIPE REPERTOIRE IS IN A RUT, THINK INTERNATIONAL FOR REFRESHING, IRRESISTIBLE FLAVORS. BY KIMBERLY LORD STEWART
Three-Cheese Mediterranean Flatbread MAKE IT: Use your imagination to put your own culinary twist on this quick, kid-friendly meal. Serves 4
INGREDIENTS1 premade pizza crust3 tablespoons extra-virgin olive oil1 teaspoon dried oregano Salt and pepper 15 cherry tomatoes, cut in half 2 large roasted red peppers, thinly
sliced 6 tablespoons premade olive
tapenade (jar or from the deli case)
1⁄₃ cup crumbled herb and garlic feta cheese
½ cup grated Parmesan cheese (about 2 ounces block cheese)
15 small pearls of fresh mozzarella cheese, cut in half
DIRECTIONS 1. Preheat oven to 400°. Place
crust on a baking sheet, and brush the dough with olive oil. Sprinkle with oregano, salt and pepper.
2. Top with cherry tomatoes, roasted red peppers, olive tapenade and all the cheeses.
3. Bake 10–15 minutes, until cheese is melted.
More ToppingsDon’t be afraid to get adventurous with your flatbread toppings. Try any of these flavorful additions:
AnchoviesShrimpChicken, roasted
and dicedPancettaEggplant, thinly
sliced and roastedPesto
Fresh garlic, chopped
Mushrooms, slicedWalnutsZucchini or squash,
thinly sliced and grilled
eat MAKE IT, BUY IT
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Green Chile and Cheese PupusasMAKE IT: Lush masa wraps around cheese and chiles in these gluten-free Salvadoran treats. Pupusa corn cakes are cooked on the griddle and can be filled with just about anything. Try them with refried beans and chopped vegetables. These are traditionally served with a cabbage slaw. Makes 6–8
TIP: Masa harina is a finely ground corn flour that is traditionally used in Mexican-style cooking. You can find it in the baking goods aisle at your local store. If masa harina isn’t available, you can use a food processor to grind either regular corn meal or dry corn tortillas (which are made with masa harina) to a fine consistency.
DIRECTIONS 1. Place masa harina and salt in a
large bowl. Add water, and stir until well combined.
2. Divide dough into eight rounds. Roll each into a ball, and flatten into a disk with your hands. Form a dough cup in your palm, and add cheese and ½ teaspoon chiles. Don’t overfill. Bring edges together to encase the cheese and form a ball.
3. Pat out the pupusa into a disk on the plastic wrap or wax paper. Repeat with the rest of the dough.
4. Heat 2 tablespoons of oil in a nonstick skillet over medium-high heat. Cook 4 minutes on each side, until browned. Add more oil as needed to cook all pupusas. Serve immediately.
INGREDIENTS 2 cups masa
harina corn flour1 teaspoon
kosher salt 1½ cups water1½ cups sharp
cheddar cheese, grated
1 (4-ounce) can green chiles, diced
3–4 tablespoons canola oil
Plastic wrap or wax paper
36 Spring 2016 / Optimum Wellness
Goodbye wilted best intentions. Hello healthy habit. Turn over a new leaf with Vega Protein & Greens. With 20g protein, and 2 servings of greens, effortless nutrition feels– and tastes!–like a piece of cake.
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Chicken Biryani MAKE IT: With one skillet, you can whip up this popular Indian dish. Curry, ginger and golden turmeric blanket tender chicken, softly sautéed onions and rice. Serves 6
38 Spring 2016 / Optimum Wellness
INGREDIENTS 4 tablespoons butter or vegetable oil 4 chicken breasts, cut into chunks 1 sweet onion, thinly sliced 2–3 tablespoons red curry paste 2-inch piece of fresh ginger, peeled
and finely minced 2 teaspoons powdered turmeric 1 cinnamon stick ½ teaspoon powdered cardamom 1⁄₃ cup golden raisins1½ cups white basmati rice3½ cups chicken broth 3 tablespoons chopped cilantro, optional Slivered almonds for garnish Mango chutney, prepared
(jar in international aisle)
DIRECTIONS 1. Heat butter or oil in a large skillet over
medium heat; add chicken and sauté until brown. Remove from pan. Add onions and sauté 10–15 minutes, until soft. Add curry paste, ginger, turmeric, cinnamon stick and cardamom powder. Sauté 5 minutes, until spices are fragrant.
2. Add chicken, raisins, rice and broth. Stir well; raise heat until broth is boiling. Cover, and lower heat to low. Cook 5–8 minutes. Remove from heat; let sit 10 minutes for rice to absorb the liquid.
3. Garnish with cilantro and almonds, and serve with mango chutney.
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40 Spring 2016 / Optimum Wellness
BUY ITDON’T FEEL LIKE COOKING TONIGHT? TRY ONE OF THESE READY-MADE, INTERNATIONAL-STYLE MEALS FROM THE FREEZER SECTION. EACH IS A SERVING SIZE FOR ONE TO TWO. FOR A FAMILY-STYLE MEAL, TRY A COMBINATION OF OPTIONS TO SUIT ALL TASTES.
AMY’S INDIAN PALAK PANEERThis traditional dish is smooth and creamy, with organic spinach and soft paneer cheese. Lightly spiced with Indian herbs and natural flavors, it comes with a side of dal, made from red kidney beans, ginger and garlic, and basmati rice.
AMY’S SPINACH PIZZAThis individual-size pizza has a hearty crust of organic wheat flour, wheat germ and wheat bran topped with an organic tomato puree, organic spinach and basil and spices. A blend of feta and mozzarella cheeses finishes off the goodness.
TRES PUPUSASTres Pupusas has mastered the art of El Salvadoran corn masa cakes. Microwavable and available in a variety of flavors, including kale and pinto bean, green chile and cheese, spinach and cheese, and black bean and sweet corn.
EVOL CHICKEN ENCHILADA BAKEServed in a compostable bowl, this Mexican-style dish has a base of pinto beans, layered with white rice, roasted corn, cilantro lime white meat chicken, corn tortillas and cheddar cheese. Topped with a tangy enchilada sauce.
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Good Morning…Let’s Eat!WHETHER IT’S A LAZY SATURDAY MORNING OR A TIME-CRUNCHED WEEKDAY, THESE NUTRITIOUS AND DELICIOUS BREAKFAST RECIPES WILL WAKE UP YOUR SENSES AND YOUR TASTE BUDS. BY KIMBERLY LORD STEWART
HEALTHY KITCHEN
42 Spring 2016 / Optimum Wellness
Yogurt and Pomegranate Bircher Muesli This Swiss recipe is perfect for bleary-eyed morning people. Make it before you go to bed, and you’ll wake to a treat. It keeps for a few days, so make extra. Serves 2
2 (5-ounce) containers yogurt, vanilla or your favorite berry flavor
¼ cup muesli cereal of your choice2 tablespoons fresh cream 2 oranges, peeled and segmented ¼ cup pomegranate seeds2 tablespoons slivered almonds
1. Stir yogurt, muesli and cream in a small bowl. Spoon into two medium-sized drinking glasses.
2. Place oranges, pomegranate seeds and almonds over the yogurt.
3. Cover each glass with plastic wrap and let sit overnight in the refrigerator.
4. By morning, the yogurt, cereal and cream will resemble a thick pudding.
Overnight Steel OatsAfter a long night’s fast, your body needs some rib-sticking nourishment to start the day. But steel-cut oats take as long as 45 minutes to cook. This recipe takes only a few minutes in the evening and is ready by morning; just add one of the suggested sweet or savory topping options. Serves 3–4
4 cups water1 cup steel-cut oats
¼ teaspoon salt
1. Bring water to boil in a large, heavy saucepan. Add oats and salt. Stir constantly for 1
minute. If oats foam and boil over, remove from heat for a few seconds, and then
continue cooking and stirring. 2. Remove from heat, cover and let sit
overnight. 3. By morning, the oats will have
absorbed all the water. Add one of the below topping combos.
Topping 1: Combine 3 tablespoons dried cranberries, 2 tablespoons walnuts, ½ teaspoon cinnamon and a drizzle of honey.
Topping 2: Combine ¼ cup hot chicken broth, 4 tablespoons finely grated Parmesan cheese and 6 chopped basil leaves.
Topping 3: Combine ½ cup blueberries, 2 tablespoons ricotta cheese and 1 tablespoon lemon curd.
optimumwellnessmagazine.com 43
Eggs and Chickpea ShakshukaThis spicy, single-skillet Israeli and Tunisian dish is a breakfast standby
in Mediterranean and Middle Eastern kitchens. Add crusty whole-grain bread for sopping up the yellow yolks and spicy sauce.
Serves 2, can be doubled or tripled
2 tablespoons extra-virgin olive oil ½ large sweet onion, thinly sliced
½ sweet yellow pepper, thinly sliced2 cloves garlic, thinly sliced
½ teaspoon cumin½ teaspoon paprikaHefty pinch cayenne pepper ½ (15-ounce) can garbanzo beans, drained1 (15-ounce) can diced tomatoes, do not drain
Water4 eggsSalt and pepper to taste
1. Heat a 12-inch skillet to medium heat, add oil, and heat until it shimmers. Add onions and peppers, and sauté until soft. Add garlic, cumin, paprika and cayenne. Stir for another 1–2 minutes, until fragrant.
2. Add garbanzo beans and tomatoes with juice. Bring to a strong simmer. Add a little water (¼ cup at a time) to pan if there isn’t enough poaching liquid for the eggs. Gently break eggs into the sauce. Cover pan and cook for about 3 minutes, until egg whites are set. Add salt and pepper to taste. To serve, spoon into shallow bowls.
Hash Brown Frittata Shredded hash browns form a crusty shell for this soft egg frittata. Be creative; use whatever vegetables, cheeses and meats are in your fridge. Serves 2
2 cups (¾ pound) peeled, shredded russet potatoes
2 tablespoons canola oil 3 green onions, white and half of green
stems, chopped2 thin slices antibiotic-free ham, sliced into
thin strips4 eggs, whisked ¼ cup milk¼ cup sharp cheddar cheeseSalt and pepper to taste
1. Preheat oven broiler. Place shredded potatoes on a paper towel; cover with another paper towel. Press down, and let sit for 10 minutes to absorb any water.
2. Heat oil in a small, oven-safe omelet pan or cast-iron skillet. Add potatoes and onions; brown 10–15 minutes. Press potato mixture into pan to form a crust. Top with ham strips.
3. Whisk eggs with milk. Pour into pan, and shake to distribute eggs. Cook 5–7 minutes.
4. Top with cheese, and place under broiler. Keep under heat until eggs are set and cheese is brown. Add salt and pepper to taste.
44 Spring 2016 / Optimum Wellness
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optimumwellnessmagazine.com 45
NURTURE YOURSELF WITH A WHOLESOME DIET. WHY? GOOD FOOD CAN BOTH PREVENT
AND TREAT COMMON CONDITIONS AND DISEASES. JUST ASK YOUR DOCTOR.
BY LISA MARSHALL
In a glistening new 4,500-square-foot kitchen near New Orleans’ Tulane University School of Medicine, doctors-to-be trade lab coats for aprons to learn not only what food may help their patients, but also how to make it taste good. Two thousand miles away in Napa, Calif., endocrinologists and dermatologists rub shoulders with celebrity chefs for four days each
February at the Healthy Kitchens, Healthy Lives Conference, an unlikely collaboration between the Harvard T.H. Chan School of Public Health and The Culinary Institute of America. Meanwhile in Deerfield, Ill., at the new Gaples Institute for Integrative Cardiology, heart specialists—a notoriously skeptical lot when it comes to integrative medicine—are flocking to courses about the healing power of food.
“Everyone knows eating healthy is important for preventing disease,” says cardiologist Stephen Devries, M.D., executive director of the Gaples Institute. “What few people realize is the incredible potency of nutrition for treatment.”
THE HEALING
POWER OF FOOD
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46 Spring 2016 / Optimum Wellness
FIGHTING CANCER WITH FOOD: 4 INGREDIENTS YOU SHOULD EAT MORE OFOne-third of cancers could be prevented if people ate well and kept their weight in check, according to the American Institute for Cancer Research (AICR). But nutrition can also influence cancer treatment, says Colleen Gill, an oncology dietitian at the University of Colorado Cancer Center in Aurora, Colo. “You cannot cure cancer with nutrition alone,” she says. “But you can create an environment that is inhospitable to it.” A diet rich in lean protein and healthy fats can help cancer patients avoid muscle wasting and weight loss that often forces interruptions in chemotherapy. Fiber−via fruits, vegetables, whole grains and legumes−can usher out toxins from medications, reducing side effects. The AICR also recommends minimizing refined carbohydrates (e.g., white bread and white rice), which can boost insulin levels and fuel tumor growth, and charred meat, which contains carcinogenic compounds called heterocyclic amines, and keeping red meat—which has been linked to colorectal cancer—to fewer than 18 ounces per week. More specifically, these four foods have been shown to possess potent anti-cancer properties:
1. Cruciferous
vegetables. Broccoli,
cauliflower, Brussels
sprouts and mustard
greens contain
compounds called isothiocyanates, which help
the liver detoxify carcinogens and keep cancer
cells from proliferating, research shows. They
also contain indole-3-carbinol (I3C), which helps
metabolize harmful hormones that can drive
breast, uterine and cervical cancer. One 2012
study found that breast-cancer patients who ate
the most cruciferous vegetables were 62 percent
less likely to die and 35 percent less likely to see
their cancer recur than those who ate the least.
[Discover some delicious cauliflower recipes on
pages 30-32.]
2. Turmeric (curcumin
powder). This yellowish
powdered spice from the
shrub Curcuma longa is
consumed in huge amounts
in India, where cancer rates also happen to
be a fraction of rates in the United States. Few
human studies exist, but mice given curcumin
are less likely to develop tumors when exposed
to carcinogens. When combined with black
pepper, curcumin is absorbed exponentially
better. [Read more about turmeric on page 59.]
3. Flaxseed. Flaxseed
is loaded with lignans,
believed to blunt
estrogen’s cancer-
fueling effects on
cells. One 2013 study
followed 147 prostate cancer patients who
added flaxseeds to their diets. Men with the
highest levels of flaxseeds had the least tumor
proliferation. Stick with freshly ground flaxseed
versus flaxseed oil. Flaxseeds are a whole food
and therefore contain a host of other nutrients
that are not present in its extracted oil.
4. Cooked tomatoes. Tomatoes
are rich in lycopene, a potent
antioxidant. Cooking them in
fat, such as olive oil, releases
the lycopene and boosts
absorption. Some studies show
men who eat at least two
tomato-sauce-based meals per
week have a lower risk of prostate cancer.
Devries is among a growing number of doctors striving to reframe good nutrition as not just a commonsense means of fending off illness, but also an indispensable, science-backed tool for managing it. As far back as 1998, a seminal study in the journal Circulation showed heart disease patients who switched to a Mediterranean diet (rich in veggies, beans, whole grains and good fats, and lower in red and processed meat) were 72 percent less likely to have another heart attack within five years. Subsequent research has shown that dietary changes, and specific nutrients, can help reverse diabetes, boost cancer survival rates, ease depression, and fight acne and wrinkles.
Until recently, budding physicians have had little opportunity to learn about such links. One 2015 University of North Carolina study found that out of 133 U.S. medical schools, 71 percent fail to provide even the minimum recommended 25 hours of nutrition education. Once they move on to training for specialties, students typically get no nutrition instruction.
“I trained in top internal medicine and cardiology programs, and I did not have one minute of nutrition education,” says Devries, whose nonprofit aims to change that. “Even today, during the typical doctor visit, there is a brief mention about needing to eat well and then the conversation shifts to medication.”
Another problem: Many doctors still associate healthy food with bland food, and few have much experience in the kitchen. “Nobody teaches people how to cook anymore,” says Timothy Harlan, M.D., a chef-turned-physician and executive director of The Goldring Center for Culinary Medicine at Tulane. Opened in 2014, the center is the nation’s first teaching kitchen
associated with a medical school. There, a full-time chef (a member of Tulane’s medical school faculty) teaches five classes per week to students, who in turn teach community members.
Harlan stresses that he does not view healthy food as a cure-all. “We don’t use the term ‘food as medicine’ here because I think it sends the wrong message. There is a clear-cut role for pharmaceuticals, too.” No doubt, in some cases, a healthy diet can help people avoid
medication, he says. In other cases, drugs work “synergistically” with nutrients to help patients respond to treatment better and require lower doses of medication. So far, The Goldring Center has licensed its culinary medicine classes to 18 medical schools. And each day, Harlan gets another call from a curious administrator.
“People are desperate for this kind of information. We may be the first of this kind, but we will definitely not be the last,” he says.
THE HEALING POWER OF FOOD
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optimumwellnessmagazine.com 47
OAT AND GARBANZO BEAN FLOUR PANCAKES
These wonderfully delicious gluten-free pancakes deliver the heart-healthy benefits of flax and oats.Makes 8 pancakes
2 tablespoons ground flaxseed3 tablespoons water½ cup oat flour (see step 2)½ cup garbanzo bean flour1 tablespoon baking powder1 teaspoon maple sugar (or date sugar)1½ cups almond milkReal maple syrup, fruit and nuts for topping
1. Mix the ground flaxseed and water together in a small bowl, and let the mixture sit for 5 minutes.
2. Make your oat flour by processing ½ cup of oats in a food processor for about 30 seconds. The “flour” will have some texture to it.
3. Combine dry ingredients in a bowl, and whisk together.
4. In a separate bowl, stir together the flaxseed and water mixture with the milk.
5. Add the liquid to the dry ingredients, and stir well.
6. Preheat a nonstick skillet. Once the skillet is hot, place ¼ cup of batter into the skillet, and cook until you see bubbles forming on top. Turn the pancake over, and cook until browned on both sides.
7. Top with maple syrup, raspberries, blueberries, walnuts or other favorite toppings.
ADAPTED FROM RECIPE BY CAROL D’ANCA IN REAL FOOD FOR
HEALTHY PEOPLE (FOOD NOT MEDS, 2015), FOODNOTMEDS.COM
FEED YOUR FACE: 3 STEPS TO MORE YOUTHFUL SKINWhen it comes to battling acne or wrinkles, what you take out of your diet is as important as what you add in, says Val Treloar, M.D., an integrative dermatologist in Newton, Mass., and coauthor of The Clear Skin Diet (Cumberland House, 2007).
1. Eliminate dairy and ease up on carbs. Dairy consumption can spike insulin fast, leading to skin inflammation and pimple formation. Recent studies show teenagers who drink more milk have more acne. “I have patients who do nothing but eliminate dairy and their skin clears up,” Treloar says. Refined carbs have a similar inflaming effect.
2. Eat more orange, yellow and red. “Wrinkles are the result of chronic, accumulated oxidative injury to the skin,” Treloar says. Antioxidant-rich veggies like carrots, peppers, beets and pumpkins can counteract that stress. They also contain carotenoids, which settle into the skin, giving it a rosy glow and protecting it against ultraviolet damage. Studies show that people with higher skin concentrations of carotenoids have fewer wrinkles.
3. Eat fatty fish. It’s loaded with anti-inflammatory omega-3 fatty acids, which can fend off acne and age-related skin problems. Worried about mercury and other heavy metals? Try anchovies—they are low in toxins and high in omega-3s.
HEALTHY PLATE, HEALTHY HEART: 5 STEPS TO FIGHT CARDIOVASCULAR DISEASEIn general, a Mediterranean diet is the way to go for heart disease patients hoping to fend off a heart attack or minimize medications, says Stephen Devries. But simple individual steps can also make a difference.
1. Eat four handfuls of nuts per week. Nuts are rich in “good” monounsaturated fat, cholesterol-lowering sterols and blood-pressure-lowering magnesium. As little as four handfuls per week can lower heart disease risk by 37 percent.
2. Eat three servings of berries per week. Brightly colored blueberries and strawberries contain compounds called anthocyanins that relax the lining of blood vessels, lowering blood pressure and easing strain on the heart. A 2012 study of 93,000 women found those who ate three servings per week were 30 percent less likely to have a heart attack.
3. Load up on leafy greens. Eating just one serving per day of dark green leafy vegetables lowers your risk of heart disease by 23 percent, Devries says.
4. Love legumes. Beans, including garbanzo beans, are a good source of protein without the saturated fat that comes with animal products. One cup of beans per day can lower “bad” cholesterol and triglyceride levels within 12 weeks, studies show.
5. Enjoy eggs in moderation. Contrary to popular belief, eggs are not an enemy of the heart, Devries says. Yes, they are high in cholesterol. But unlike other animal protein, including processed meat, eggs are very low in saturated fat. Studies show people can eat up to six yolks per week without raising heart disease risk (unless they are diabetic—in which case they should keep egg intake to a minimum).
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FENNEL AND ORANGE SALAD
Enjoy the health benefits of fennel’s fiber, potassium, folate, vitamin C, vitamin B6 and phytonutrient content in this delicious salad recipe. Fennel’s significant amount of fiber lowers the total cholesterol in the blood, thereby decreasing the risk of heart disease.Serves 2
SALAD2 large oranges (blood
oranges, if possible; navel are OK)
1 head of young fennel, preferably with green tops
1 red onion, sliced thinDry-cured Sicilian black
olives
DRESSINGJuice of 1 orange, freshly
squeezed Pinch of sea salt1 tablespoon olive oil
(optional)
1. Peel the two oranges; also cut off the bitter pith. Cut off a small slice from the top and bottom of each orange. Using a sawing motion with a sharp serrated knife, slice each orange into thin rounds. Place slices on plates.
2. Cut off the green tops of the fennel; reserve for garnish. Finely slice the fennel bulb lengthwise.
3. Add slices of red onion and olives.
4. Finish by drizzling with the fresh-squeezed orange juice; salt to taste. Add olive oil, if desired.
ADAPTED FROM RECIPE BY CAROL
D’ANCA IN REAL FOOD FOR
HEALTHY PEOPLE (FOOD NOT
MEDS, 2015), FOODNOTMEDS.COM
48 Spring 2016 / Optimum Wellness
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A Diet for All SeasonsEAT THE WAY NATURE INTENDED FOR ORGAN AND BODY HEALTH. BY GIGI RAGLAND
NOT SO LONG AGO our ancestors depended on the bounty of the seasons to fill their plates. Diets consisted of what could be grown, foraged or hunted. Every season offered valuable contributions to the larder. Now we have the luxury of visiting the nearby grocery store to stock our pantries with just about anything desired at any time. But there is more to eating seasonally than just convenience; a seasonal diet is also connected with the harmonic nature of your overall health, your body and your internal organs.
According to John Douillard, D.C., C.A.P.—a
natural health, Ayurveda and sports medicine practitioner based in Boulder, Colo.—seasonal eating has the potential to fulfill three “best-selling” diets—each for four months of the year. “There is a low-fat spring harvest of bitter roots and leafy greens, a high-carb summer harvest of fruits and veggies, and a high-fat/high-protein fall harvest that stores easily for a long, dormant winter,” he explains. If we follow a more natural approach to our diet by eating active harvests during spring, summer and fall, he adds, we should be able to meet most of our nutritional needs.
optimumwellnessmagazine.com 51
“SEASONAL EATING HAS THE POTENTIAL TO FULFILL THREE ‘BEST-SELLING’ DIETS−EACH FOR FOUR MONTHS OF THE YEAR.”
SEASONAL EATING FOR YOUR ORGANS AND HEALTHGet started using the following chart.
think
Eat fresh, lightly prepared greens.Spinach, chard, parsley, romaine lettuce, collard greens, kale, sprouts, seaweed, celery, chives, carrots, asparagus, broccoli, radishes, raspberries, strawberries, grapes, grapefruit, black beans, chicken, turkey, shrimp, chicken, eggs
Eye and skin problems, allergies, cracked nails, dull muscle and tendon pain, menstrual problems
Color
Organs
Taste to enliven organs
Symptoms of imbalance
Foods of the season
Green
Liver and gall bladder
Sour
Spring
Eat more raw foods and fresh fruit. Watermelon, apricots, peaches, cantaloupe, cucumber, bok choy, oranges, tomatoes, broccoli, corn, spinach, watercress, summer squash, mint, dill, cilantro, fish
Heartburn, poor memory, nervousness, insomnia, red complexion, bloating, sluggishness
Red
Summer: Heart and small intestine Late Summer: Spleen and stomach
Bitter and sweet
Summer
Cut back on raw foods; eat more slow-cooked foods and soups.Sweet potatoes, onions, cabbage, mustard greens, garlic, leeks, bananas, plums, limes, lemons, apples, ginger, pears, eggs, yogurt, cheese, navy beans, soybeans, pork, walnuts, almonds, cinnamon, cardamom
Respiratory ailments, dry skin, negativity, constipation, digestive issues
White
Lungs and large intestine
Pungent
Fall
Slow-cook soups, broths and stews. Black beans, kidney beans, squash, potatoes, root vegetables, winter greens, carrots, celery, endive, escarole, cabbage, mushrooms, apples, pears, lamb, chicken, walnuts, seeds, roasted nuts, quinoa, oats, rye, barley, millet
Excess fear or stress, dehydration, bone issues, fatigue, insomnia
Black
Kidneys and bladder
Salty
Winter
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Douillard contends that seasonal eating benefits organ health, too. A basic tenet of traditional Chinese medicine is that each season is associated with a color related to the types of foods eaten (green for spring, for example), as well as specific body organs and a specific taste that stimulates the organs. In short, he explains, our bodies are connected to the rhythms of seasonal cycles, so eating with the seasons is a natural method of maintaining, detoxifying and strengthening the body and its organs. And if we aren’t eating the right foods at the right time of year, an imbalance (or sickness) can happen. Take a look at the chart “Seasonal Eating for Your Organs and Health” for common imbalances and the foods you can eat each season to counter them.“Preparing foods seasonally is linked to the changing of our digestive strength, which takes place each season,” Douillard says. Winter is traditionally a time to slow down, and meals consist of warm, hearty stews, broths and soups with root vegetables. This feeds the kidneys, which in turn
create nutrients for bone health. In contrast, the rejuvenating qualities of spring compel us to go outside into the warming sunshine and enjoy a diet rich in fresh spring greens, which detoxify and cleanse the liver.
As a professional athlete years ago, Colleen Cannon, founder of Women’s Quest health and wellness adventure retreats, discovered the benefits of a seasonal diet at the suggestion of her coach. Cannon says by following a seasonal diet she was able to win world and national triathlon titles. “I slowed down in winter to build energy for the training of spring, which enabled me to bloom during the summer racing season and harvest my growth and reseed in the fall.”
Now at age 55 and retired from racing, Cannon is still active, and she’s found that seasonal eating is helping her through menopause. “When you follow the seasons, you listen to your body and the organs involved with each season,” Cannon says. “I’ve learned to eat what makes me feel good year-round.”
THE 3-SEASON DIET CHALLENGE is a free monthly seasonal eating guide by John Douillard, D.C., C.A.P. The guide provides seasonal recipes, grocery lists, articles and videos on how to eat with the seasons for each month of the year. Sign up at lifespa.com/ 3seasondietchallenge.
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optimumwellnessmagazine.com 55
Green Cleaning OUR SIMPLE GUIDE TO CLEANING HOUSE—NATURALLY. BY REBECCA L. OLGEIRSON
ALONG WITH THE JOYS of spring comes the daunting task of spring cleaning. Grateful for warmer weather, we find ourselves reaching over dusty sills and throwing open surprisingly dirty windows. This year, take a cue from Mother Nature and bring a more natural-minded approach to your cleaning.
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56 Spring 2016 / Optimum Wellness Wellness
KITCHEN SURFACES
“In the kitchen it’s not so much about cleaning as
killing,” says Leslie Reichert, author of The Joy of
Green Cleaning (CreateSpace, 2015) and founder
of greencleaningcoach.com. “White vinegar kills
98 percent of bacteria,” she says of her favorite
kitchen cleanser. She adds a touch of lemon juice
and hydrogen peroxide to further rid surfaces of
festering bacteria. A few drops of dish soap also
help lift the dirt, and Reichert suggests adding
lemongrass essential oil for a fresh scent. (See
Reichert’s recipe at right.)
WINDOWS
As for those dirty windows obscuring your view of
the daffodils? Reichert’s favorite tip is a microfiber
cloth and water. Yes, water. “As long as you find the
microfiber cloth labeled for windows, you don’t
need any solution at all. The ridges in the cloth
pick up all the dirt and grime,” she says. “You’ll
even notice your windows stay cleaner longer—it’s
amazing!”
BATHROOMS
Disinfecting is always an important goal in the
bathroom, and Reichert’s white vinegar formula is a
nice option. But what about the shower soap scum
and the troubling task of the toilet bowl? Reichert
uses her own natural scrub recipe to attack these
problem areas. Combine equal parts (1 cup each) of
baking soda, table salt and oxygen bleach (versus
chlorine bleach). Add a few drops of your favorite
essential oil for scent. Reichert recommends keeping
the scrub in an old Parmesan cheese shaker for easy
application.
FLOORING
“Keep in mind you’re never going to totally disinfect
your floors,” says Reichert. “So here we’re looking
to pick up dust and dirt.” When it comes to floors,
the tools are perhaps more important than the
cleaning solution. Look for microfiber mop heads
that are machine washable. First, sweep or dry-mop
the floor to pick up dog hair and dirt. Next, Reichert
suggests bucketless mopping: Fill a spray bottle with
a combination of warm water and a few drops of
multipurpose soap. Use a damp mop and spray each
area before mopping.
FURNITURE
One need not sacrifice shiny wood furniture when
choosing natural cleaners. Reichert has created
her own furniture polish to mix up each time she
cleans. In a shallow bowl, mix 1 tablespoon each of
mayonnaise and olive oil until combined. Gradually
add 1 teaspoon of lemon juice, making sure the
mixture doesn’t separate. Dab a small amount of the
mixture onto a dry microfiber cloth. Work the mixture
into the wood; then remove with the clean side of the
cloth. Finally, buff wood to a beautiful shine.
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boostTurmericTHE JURY’S STILL OUT, BUT IT’S LOOKING LIKE TURMERIC MAY BE A POWERFUL WEAPON AGAINST THAT DISEASE BAD BOY: CHRONIC INFLAMMATION. BY KELLEE KATAGI
WHAT IS IT? Turmeric is the Southeast Asian plant (a member of the ginger family) that gives curry its distinctive flavor and color. It’s been used in traditional medicine for some 4,000 years to treat ailments like arthritis and digestive distress. It contains an antioxidant chemical called curcumin, which often gets the credit for turmeric’s medicinal qualities.
USE IT FOR: Reducing chronic inflammation (a factor in many diseases, including arthritis, strokes, heart disease and diabetes), easing digestive upset, and support in preventing and treating some cancers. Topical turmeric treatments can reduce symptoms of skin inflammation
caused by acne, eczema and burns.
THE SCIENCE: Turmeric can claim millenia worth
of anecdotal evidence as an antioxidant and anti-
inflammatory. In modern science, those claims have held up well in animal, test-tube and small-scale human studies, but larger clinical studies are lacking. One possible concern: Though turmeric itself is powerful, the human body may not be able to absorb it well enough to make it effective as a medicine. On the other hand, research shows almost no negative side effects of moderate consumption, so it likely won’t hurt to use turmeric while you’re waiting for the science to catch up (after checking with your doctor, of course).
HOW TO TAKE IT: As a spice, turmeric is nutritious but likely doesn’t provide high enough doses to achieve medicinal benefits. As a supplement, turmeric comes in powder, extract and tincture form; follow label doses. Topical turmeric creams are also available for inflammatory skin conditions.www.Jarrow.com
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Nip Allergies in the BudNATURAL SUPPLEMENTS TO RELIEVE THE SNIFFLES AND SNEEZES OF ALLERGY SEASON. BY KATHRYN LEAVITT
AH, SPRINGTIME, when trees are budding, grasses are growing, flowers are blooming—and pollen is plentiful. For many, allergy season has arrived, bringing with it an onslaught of sniffling and sneezing. An ever-increasing number of people are affected: Up to 30 percent of the population now experience seasonal allergies, according to the American College of Allergy, Asthma & Immunology.
What to do? Building a strong allergy-proof foundation starts with caring for the body as a whole by eating well, exercising and handling stress, says Jonathan Psenka, N.D., author of Dr. Psenka’s Seasonal Allergy Solution (Rodale, 2015). Experts agree it’s also crucial to pay special attention to the immune system.
When allergies strike, the body is overreacting to something that is otherwise harmless because the immune system is stressed or lacking in certain nutrients. If you can get the immune system more in balance, you have a better chance of dealing with irritating allergens, says Jeanne Galloway, N.D., member of the American Association of Naturopathic Physicians. This involves replenishing nutrients that the body can’t make, that we can’t get enough of from food, and that may be depleted from stress and exposure to toxins.
Although conventional allergy medication can offer some relief, the following natural supplements both relieve symptoms and support the whole body.
60 Spring 2016 / Optimum Wellness
VITAMINS C AND D Vitamin C, a natural antihistamine, and vitamin D work at the cellular level, replenishing and repairing cells in the upper respiratory system and knitting together tissues, allowing them to do their jobs better, says Galloway. Although the jury is still out on vitamin D for treating allergies, there are many studies linking deficiency with allergies and asthma; one, from 2012, found that the prevalence of vitamin D deficiency was significantly higher in people with hay fever than others (30 percent versus 5.1 percent). Dose: 500 mg vitamin C two to three times per day, suggests Psenka, starting one or two weeks before allergy season begins. Ask your doctor to test your vitamin D levels. If you are deficient, supplement with as much as 4,000–5,000 IU vitamin D daily. (Without testing, aim for 1,000 IU a day.)
OMEGA-3 FATTY ACIDSExperts agree that while omega-3s are widely known for their use in heart health and even brain health, their anti-inflammatory properties also damp down the pathway that causes allergies, which are essentially an inflammatory reaction. Studies show a link between the ever-decreasing intake of fish oil (which is rich in omega-3s) in our diets and an increase in allergies and asthma. Dose: Galloway suggests taking a product with a two-to-one ratio of EPA to DHA (two of the most common omega-3 fatty acids), up to a total of 1,000–3,000 mg daily, if no contraindications with other medications are present (ask your doctor to be sure).
PROBIOTICS Experts are enthusiastic about probiotics for seasonal allergies for the full-body connection. Probiotics balance good bacteria in the gut—where the majority of the immune system is housed—reduce inflammation in the gut and also inhibit inflammatory chemicals involved in allergic responses. Stated simply: If
your digestive tract is out of balance, it is impossible to improve your allergy symptoms, says Galloway. A 2015 review in the American Journal of Rhinology & Allergy showed that probiotics significantly improved quality of life and nasal symptoms in people with allergic rhinitis (hay fever). Dose: Take 1 billion CFUs, up to as high as 225 billion CFUs daily, varying by individual, for allergy support. Galloway recommends talking to your natural medicine provider about what’s best for you.
QUERCETIN One of the best natural antihistamines, say the experts, quercetin reduces inflammatory symptoms in the airways on contact. During an allergic reaction, mast cells, a type of white blood cell first called to the scene of inflammation, burst and release histamine, an allergic compound. Working in a similar way to Benadryl, quercetin inhibits this process, reducing mucus, itchiness and swelling in the sinuses, says Galloway. Dose: Available in powder, capsules and tincture; Galloway recommends taking 600–800 mg a day.
STINGING NETTLE Shown in test-tube studies to reduce inflammation, stinging nettle (also simply known as nettle) is another powerful histamine blocker, Galloway says. Derived from a plant that can actually sting and cause discomfort on contact, nettle is available in capsules or as a tea. This is a good one to sip on: “I have some patients that only need a few cups of [nettle] tea and their symptoms are markedly reduced,” says Carrie Demers, M.D., a holistic physician and medical director of PureRejuv Wellness Center in Pennsylvania. Dose: 300 mg 1–3 times daily, recommends Demers. Steep a tea bag (or a teaspoon of dry herb) in hot water for 5–10 minutes.
TIP: Don’t start
taking five different
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Go one by one and
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Now that’s nothing to
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optimumwellnessmagazine.com 61
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763-315-8080
NOTICE: This DigiCode™ file is considered original artwork. It must be inspected and approvedby the purchaser. Use of this file confirms acceptance. Any modification of this file through scalingor distortion is prohibited. See back of the Symbology invoice for Limitation of Warranty.
Encode: 8110308387660000525435001100003160731SYMBOL HEIGHT 0.8576 NBAR 0.0104 BWA -0.0020$5.00/1 family code 000
083876600-005254
To Retailer: Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request). Consumer must pay any sales tax. Send all redeemed coupons to: Vega, Mandlik & Rhodes, PO Box 490 Dept #1215, Tecate, CA 91980.
To Consumer: Redeem only by purchasing the brand and size(s) indicated. May not be reproduced. Void if transferred to any person, firm, or group prior to store redemption. Coupon valid in-store only. Only one coupon may be used on one tub per purchase. One time use only. Redeemable at: King Soopers and Fred Meyer. Offer valid until 07/31/2016. Contact/Inquire within.
SAVE $5on any tub of Vega Protein & Greens
MANUFACTURER’S COUPON EXPIRES JULY 31, 2016VALID IN RETAIL STORES ONLY.EXPIRES DECEMBER 31, 2016
MANUFACTURER’S COUPON
$
Jarrow Formulas® Product
offSAVE
** No cash/credit back. Not valid on prior purchases. Good on one purchase only. This coupon redeemable at face value only. Coupon not subject to doubling.Consumer: Offer is limited to one coupon per purchase on products indicated and must be presented at the time of purchase. Not valid for online or mail-in purchases. This offer is not retroactive.Retailer: Jarrow Formulas® will pay face value of the coupon plus $.08 handling when used in accordance with our redemption policy. Cash value 1/100 of a cent. Void where prohibited, taxed or restricted by law. Mail to: Jarrow Formulas®, Inc. 1824 S. Robertson Blvd. Los Angeles, CA 90035. Cash value: $.001. One coupon per purchase, no doubling.
DISCOVER THE SAVINGS Download the King Soopers app to collect coupons, weekly ads and rewards directly
to your Shopper's Card, and tie the savings to your personal shopping list.
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DISCOVER THE SAVINGS Download the King Soopers app to collect coupons, weekly ads and rewards directly
to your Shopper's Card, and tie the savings to your personal shopping list.
DOWNLOAD THE APP TODAY!
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64 Spring 2016 / Optimum Wellness
tryStop! Don’t Toss That Chickpea LiquidTHIS UNUSUAL INGREDIENT IS A VEGAN REPLACEMENT FOR EGG WHITES.
Applesauce, finely ground flaxseed, silken tofu and bananas—all can
be used as vegan replacers in recipes for whole eggs. But
when it comes to recipes requiring egg whites, a vegan option has been elusive…until recently. Did you know that you can whip up the liquid (brine) from a
can of chickpeas into a beautiful vegan meringue? Dubbed aquafaba—aqua is Latin for water and faba is Latin for bean—chickpea brine mimics the structure of egg whites, which are used in recipes like meringues, as well as candies, desserts and baked goods.
So instead of pouring your chickpea liquid down the drain, put it to use in a tasty recipe or two. (And use your chickpeas in another recipe!)
Join the aquafaba movement and learn more about this remarkable liquid at aquafaba.com.
Vegan Meringue Cookies Makes 12 cookies
Liquid from 1 (15-ounce) can of chickpeas
½ teaspoon cream of tartar
½ teaspoon vanilla extract
¾ cup organic coconut palm sugar, milled into powder
1. Preheat oven to 220°.2. In a medium-sized bowl,
add chickpea liquid, cream of tartar and vanilla extract. Beat with an electric mixer on high for 1 minute.
3. Add sugar gradually; continue to beat until stiff peaks hold in the meringue.
4. Line a baking sheet with parchment paper. Spoon teaspoons of the meringue onto lined baking sheet; leave 1 inch of space between cookies.
5. Bake for 1 hour, 10 minutes.
Adapted from a recipe by Katrina Judd, facebook.com/groups/veganmeringue.
Three tablespoons of aquafaba stand in for one egg
white.
For 75 years,we’ve had your back.
And your heart
joints
muscles
immune system...
bones
digestive tract
Schiff® has been Nourishing Life Through Nature and Science™ for over 75 years. Learn more at schiffvitamins.com.
immune system...
has been Nourishing Life Through Nature and Science™
THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.
New look. Same great products.
‡ Supportive, but not conclusive research shows that consumption of EPA and DHA Omega-3 fatty acids may reduce the risk of coronary heart disease.© 2013 Schiff Nutrition Group, Inc. 717-A1
Proof #
Colors
Approval
Creative Designer
Brand Manager
Research
Regulatory Affairs
Legal Review
Final Creative (final)
Jenn Steeves-Kiss (final)
Black
Red
Black
Green
Green
Black
Black
W/ CHANGESNO CHANGES DATE
Colors
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Schiff Nutrition2002 South 5070 WestSLC Utah 84104 USA
(801) 975-5000
2002 South 5070 WestSLC Utah 84104 USA
(801) 975-5000
DATEW/ CHANGESNO CHANGESApproval
Creative Designer
Brand Manager
Project Management
Packaging Engineer
Labeling Specialist
Scientist / PE
Research
Regulatory Affairs
Legal Review
Final Creative (final)
Jenn Steeves-Kiss (final)
Black
Red
Blue
Pink
Purple
Purple
Black
Green
Green
Black
Black
S-9594
S-9594 717-A1 VMS Family Ad
717-A1
Ad
100%
Jake Weierman
--
Optimum Wellness
N/A
8.625"w x 11.125"h
7.25”w x 9.75”h
Date 01.09.13 Job No.
File Name
Ad No.
Type
Printed at
Designer
SpecialInstructions
Publication Specs
Publication
Trim Size
Bleed Size
Live Area
4 color process
10_OW_SP15_Supplements.indd 45 2/25/15 2:23 PM
For 75 years,we’ve had your back.
And your heart
joints
muscles
immune system...
bones
digestive tract
Schiff® has been Nourishing Life Through Nature and Science™ for over 75 years. Learn more at schiffvitamins.com.
immune system...
has been Nourishing Life Through Nature and Science™
THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.
New look. Same great products.
‡ Supportive, but not conclusive research shows that consumption of EPA and DHA Omega-3 fatty acids may reduce the risk of coronary heart disease.© 2013 Schiff Nutrition Group, Inc. 717-A1
Proof #
Colors
Approval
Creative Designer
Brand Manager
Research
Regulatory Affairs
Legal Review
Final Creative (final)
Jenn Steeves-Kiss (final)
Black
Red
Black
Green
Green
Black
Black
W/ CHANGESNO CHANGES DATE
Colors
Proof #
Schiff Nutrition2002 South 5070 WestSLC Utah 84104 USA
(801) 975-5000
2002 South 5070 WestSLC Utah 84104 USA
(801) 975-5000
DATEW/ CHANGESNO CHANGESApproval
Creative Designer
Brand Manager
Project Management
Packaging Engineer
Labeling Specialist
Scientist / PE
Research
Regulatory Affairs
Legal Review
Final Creative (final)
Jenn Steeves-Kiss (final)
Black
Red
Blue
Pink
Purple
Purple
Black
Green
Green
Black
Black
S-9594
S-9594 717-A1 VMS Family Ad
717-A1
Ad
100%
Jake Weierman
--
Optimum Wellness
N/A
8.625"w x 11.125"h
7.25”w x 9.75”h
Date 01.09.13 Job No.
File Name
Ad No.
Type
Printed at
Designer
SpecialInstructions
Publication Specs
Publication
Trim Size
Bleed Size
Live Area
4 color process
10_OW_SP15_Supplements.indd 45 2/25/15 2:23 PM
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