optimum wellness fall 2015
DESCRIPTION
• The Wonder of Mushrooms • Cuckoo for Coconuts • 5 Immunity Boosters • Lunch Makeover • Easy Training Plan for a Turkey TrotTRANSCRIPT
Unlock the mysteries of these nutritious,
earthy edibles
eat | think | thrive
Compliments of
FALL 2015
GRAINS OF TRUTH: HEALTHY CEREALS TO START YOUR DAY RIGHT. page 14
CUCKOO FORCOCONUTS
Why we’re crazy about this tropical treasure
FIVE IMMUNITY BOOSTERS
Natural ways to quash colds and
flu this fall
LUNCH MAKEOVER Delicious ideas to jazz up your
midday meal
MUSHROOMSof
Wonderthe
PLUS:TURKEY TROT TIMETry our easy training plan
DELIGHT IN THE SWEETNESS OF RASPBERRIES
Start your own sweet tradition this year and delight guests with delicious new desserts made with raspberries. They’ll find your fresh take onfavorite recipes more irresistable than ever. Be creative. Be inventive.
Get the Recipeat Driscolls.com
Low-SugarRaspberry Pie
TASTE A NEW
WITH RASPBERRIESTRADITION
DELIGHT IN THE SWEETNESS OF RASPBERRIES
Start your own sweet tradition this year and delight guests with delicious new desserts made with raspberries. They’ll find your fresh take onfavorite recipes more irresistable than ever. Be creative. Be inventive.
Get the Recipeat Driscolls.com
Low-SugarRaspberry Pie
TASTE A NEW
WITH RASPBERRIESTRADITION
From the
• vegan• muscle building, with 17g
of clean, high-quality protein per serving†
• great for anyone who wants to boost protein intake
• perfect for athletes—use pre-and post-workout to promote muscle synthesis†
• suitable for those with sensitivities to milk, soy and other proteins
• easily digested† with live probiotics and enzymes
• vegan
• complete, with 34 grams of clean, high-quality protein per serving. Includes 3 billion CFU live probiotics, plus enzymes and 20 essential vitamins and minerals
• made from RAW Organic sprouts, Organic cereal grass juices and RAW Organic fruits
• satisfying, containing 9-to-16 grams of fiber to prevent hunger†
• a great value—an organic complete meal for $5!
• vegan certified by Vegan Action.
• metabolism boosting, with 28 grams of clean, high-quality protein per serving to keep you satisfied.†
• designed to help maintain healthy blood sugar and help the body burn fat by including clinically studied RAW Organic Svetol®.†
• stress supporting, with organic ashwagandha to help overcome carbohydrate cravings.†
• low glycemic.†
RAW PROTEIN
From theFrom theFrom theBUILD YOURSELF
Ground UpProteins make you what you are. They
are the structure of all cells in the body.
Your body consists of thousands of
different proteins found in every body
part and tissue. They carry oxygen, they
help you grow, repair and rebuild tissue.
Get enough protein, and get the most out
of every day.RAW MEAL RAW FIT
Empowering Extraordinary Health®
† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
2_OW_SU15_Welcome.indd 2 6/2/15 9:49 AM
From the
• vegan• muscle building, with 17g
of clean, high-quality protein per serving†
• great for anyone who wants to boost protein intake
• perfect for athletes—use pre-and post-workout to promote muscle synthesis†
• suitable for those with sensitivities to milk, soy and other proteins
• easily digested† with live probiotics and enzymes
• vegan
• complete, with 34 grams of clean, high-quality protein per serving. Includes 3 billion CFU live probiotics, plus enzymes and 20 essential vitamins and minerals
• made from RAW Organic sprouts, Organic cereal grass juices and RAW Organic fruits
• satisfying, containing 9-to-16 grams of fiber to prevent hunger†
• a great value—an organic complete meal for $5!
• vegan certified by Vegan Action.
• metabolism boosting, with 28 grams of clean, high-quality protein per serving to keep you satisfied.†
• designed to help maintain healthy blood sugar and help the body burn fat by including clinically studied RAW Organic Svetol®.†
• stress supporting, with organic ashwagandha to help overcome carbohydrate cravings.†
• low glycemic.†
RAW PROTEIN
From theFrom theFrom theBUILD YOURSELF
Ground UpProteins make you what you are. They
are the structure of all cells in the body.
Your body consists of thousands of
different proteins found in every body
part and tissue. They carry oxygen, they
help you grow, repair and rebuild tissue.
Get enough protein, and get the most out
of every day.RAW MEAL RAW FIT
Empowering Extraordinary Health®
† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
2_OW_SU15_Welcome.indd 2 6/2/15 9:49 AM
From the
• vegan• muscle building, with 17g
of clean, high-quality protein per serving†
• great for anyone who wants to boost protein intake
• perfect for athletes—use pre-and post-workout to promote muscle synthesis†
• suitable for those with sensitivities to milk, soy and other proteins
• easily digested† with live probiotics and enzymes
• vegan
• complete, with 34 grams of clean, high-quality protein per serving. Includes 3 billion CFU live probiotics, plus enzymes and 20 essential vitamins and minerals
• made from RAW Organic sprouts, Organic cereal grass juices and RAW Organic fruits
• satisfying, containing 9-to-16 grams of fiber to prevent hunger†
• a great value—an organic complete meal for $5!
• vegan certified by Vegan Action.
• metabolism boosting, with 28 grams of clean, high-quality protein per serving to keep you satisfied.†
• designed to help maintain healthy blood sugar and help the body burn fat by including clinically studied RAW Organic Svetol®.†
• stress supporting, with organic ashwagandha to help overcome carbohydrate cravings.†
• low glycemic.†
RAW PROTEIN
BUILD YOURSELFGround Up
RAW MEAL RAW FIT
Empowering Extraordinary Health®
† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
2_OW_SU15_Welcome.indd 3 6/2/15 9:49 AM
so many usesDiscover Nature’s Way® Organic Coconut Oil
COCONUT OIL IS GREAT FOR:Cooking & Baking, Butter Substitute, Salad Dressings
OPTIMUM_WELLNESS_NOV_COCO_2014.pdf 1 10/16/14 10:58 AM
5_OW_SU15_Eat.indd 20 6/2/15 10:01 AM
from the editor
A Shopping RitualI HAVE A CONFESSION. As crazy as it may sound, I love to go grocery shopping. It’s a weekly ritual that I make a point of finding time for, because healthy food and eating are a rich part of my life. I truly enjoy cooking at home and then sitting down for a meal with my husband or friends as often as possible.
For many of us, though, grocery shopping can be stressful or burdensome. When is there time to go to the store? What should you buy? Should you plan ahead?
To minimize stress, I suggest introducing a shopping ritual into your week. Not sure how to make that happen? Here are a few strategies that have worked for me:
Mark your calendar. Sunday late afternoon is my typical shopping time. Occasionally something will force me to change my plans, but I try to seal off this time slot as I would any other commitment.
Make a list; get creative! My ritual begins at the kitchen bar, where I sit down with pen and paper to write my grocery list. I pull out recent issues of food magazines, a few favorite cookbooks, even my laptop.
I start with magazines to see the latest recipes around what’s in season; anything that takes 30 minutes or less gets my immediate attention. I mark favorites with a sticky note. If I don’t find enough recipes for the week, I’ll open up some of my go-to cookbooks for a few more options. My laptop comes in handy, too, particularly when I have a certain food I need to cook up—like those tomatoes that are starting to look a little too ripe—so I visit favorite food websites for recipe ideas around that ingredient and bookmark them.
Then I scan the various recipe ingredients, compare to what I have in my fridge and pantry, and write up a list of what I need.
Know your route. At the store, I have a particular route of aisles I follow each time. It’s all part of the ritual. As I pick up items and check them off my list, I often detour toward products I might not necessarily need for a recipe but have heard or read about and have been curious to try. Sometimes they make it into my cart.
After I return home and unload everything, one of the most gratifying parts of my ritual is realizing that I now have my own “restaurant” for the week with a full kitchen and a delicious menu of options to prepare.
If you don’t have a shopping ritual, I encourage you to give it a try. It may end up being something you look forward to week after week. And what could be better than cooking up healthy, delicious meals and sharing them with the ones you love?
Please enjoy this issue—we have some tasty recipes to help get you started on your grocery list. And enjoy creating your own healthy rituals.
—Rebecca Heaton, Editor
optimumwellnessmagazine.com 5
53
contents
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COVER PHOTOGRAPHY BY AARON COLUSSI, STYLE BY ERIC LESKOVAR
29
6 Fall 2015 / Optimum Wellness
volume 03, issue 04: fall 2015
departments begin
11 Talking with vegan ultrarunner and Appalachian Trail record-holder Scott Jurek. PLUS: Tasty cereals, top food trends, great grocery apps, healthy kids’ snacks, how to make the perfect PB&J and more.
eat29 FANTASTIC FUNGI
They don’t need sunlight to grow, but these earthy treasures are loaded with flavor and nutrition. Try our medley of delicious mushroom recipes, from a salad to dumplings to, believe it or not, dessert!
35 MAKE IT. BUY IT. Fall is the time for comfort food, and what better than macaroni and cheese? We offer some creative options for turning your basic mac ‘n’ cheese into something decadent and delectable. There’s even a dairy-free option.
42 A BETTER BROWN BAG Don’t know what to pack for lunch? We share some of our favorite ways to jazz up those old standbys.
think50 COOKING UP A NEW PLAN
A culinary program that focuses on food as medicine. BY REBECCA L. OLGEIRSON
move53 FIVE WEEKS TO A FALL
TURKEY TROT Train for a Turkey Trot and get the family moving on Thanksgiving. BY GINA DEMILLO WAGNER
boost57 FALL INTO HEALTH
5 natural supplements to boost your immunity. BY RADHA MARCUM
thrive64 DR. JAMES ROUSE
Practice kindness; it’s good for you. Use your fridge as a medicine cabinet. And try a digital sunset.
feature44 GOING COCONUTS
Eat it, drink it, rub it on, wear it...and other amazing ways to use this unusual nut. BY NANCY COULTER-PARKER
CocoaVia® daily supplement delivers the highest concentration of cocoa flavanols, which are scientifically proven to promote a healthy heart by supporting healthy blood flow†. And that’s essential to maintaining who you are for years to come. To learn more visit CocoaVia.com
CocoaVia®. (Made from the good stuff in chocolate.)
STAY YOU™.
†This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
®/™ Trademarks © Mars, Incorporated. 2015.
SAVE $5.00on CocoaVia® 10-count Unsweetened Dark Chocolate stick packs & 60-count capsules
MANUFACTURER’S COUPON EXPIRATION 3/20/16CONSUMER: Limit one coupon per purchase on product(s) indicated. You pay sales tax, if any. Not to be combined with other offers or discounts unless authorized by Mars Symbioscience. MAXIMUM VALUE: $5.00. Void if altered, transferred, sold, reproduced or exchanged. RETAILER: Mars Symbioscience will reimburse you for the face value of the coupon plus $.14 handling if submitted in compliance with Mars Symbioscience Coupon Redemption Policy - #M1, available upon request, incorporated herein by reference. Valid only in USA. Void where prohibited, taxed or restricted by law. Cash value 1/100 of one cent. Send coupon to: Mars Chocolate North America, PO Box: 880499, El Paso, TX 88588-0499. ®/TM
Trademarks © Mars, Incorporated 2015.
Part of the Live Naturally family of Kroger magazines
NEW! ORDER NATURAL PRODUCTS ONLINE AT KING SOOPERS.
Looking for a convenient way to shop all-natural, healthy products for your home and kitchen?
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Blueberry lemon tartSMOOTHIE
1/2 cup blueberries
2 Tbsp lemon juice (the juice of one lemon)
1 serving Vega One French Vanilla 1/2 cup water1/2 cup ice (omit if using frozen blueberries)
Optional: 1/2 cup spinach
Blend until smooth. Enjoy!
On any small tub of Vega One Nutritional Shake (14.6oz–15.4oz)
SAVE $5
Blend until smooth. Enjoy!
SAVE $5$5$
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: Valid in King Soopers stores where Vega is sold. Offer valid until 07/01/15. Contact/Inquire within.
MANUFACTURER’S COUPON EXPIRES JULY 1, 2015
Vega One available in stores with our Optimum Wellness Centers.
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4_OW_SP15_Begin.indd 13 2/25/15 2:13 PM
PUBLISHER Deborah Juris
EDITOR
Rebecca Heaton
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Julie Van Keuren
PROJECT MANAGER Susan Humphrey
Fall 2015 | volume 03 issue 04optimumwellness.com
CONTRIBUTING WRITERS Nancy Coulter-Parker, Kellee Katagi,
Radha Marcum, Karen Morse, Rebecca Olgeirson, Kimberly Lord Stewart,
Gina Demillo Wagner
CONTRIBUTING ARTISTS AND STYLIST
Aaron Colussi, Eric Leskovar, Julia Vandenoever
ADVERTISING SALES Deborah Juris, Sue Sheerin
PUBLISHED BY
www.hungryeyemedia.com800.852.0857
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
A Vegan UltrarunnerCHAMPION ATHLETE SCOTT JUREK SHARES HOW HE DOES IT. BY REBECCA HEATON
HE IS ONE OF THE WORLD’S GREATEST ENDURANCE athletes, with victories in nearly all of ultrarunning’s elite events, such as the 153-mile Spartathlon in Greece and the Hardrock 100 in Colorado. Most recently, he broke the record for running the 2,189-mile Appalachian Trail: 46 days, eight hours and seven minutes. While most people cannot fathom ever being able to run these distances, it’s even more difficult to comprehend that Scott has accomplished all of this while following a vegan diet.
How did you get into ultrarunning?
SCOTT JUREK: When I was young, I used to hate running. I ran to stay in shape for Nordic skiing, but I was more of a hunting and fishing boy. I ran my first marathon, and then my first 50-miler, at age 20 because I thought it would be good training. [Scott ran a sub-three-hour marathon and placed second in the 50-miler.] It was
the hardest thing I had ever done, but when the emotional drain and discomfort wore off, I thought to myself, “This is something I want to do again.” That is the unique thing about endurance events: Once you get through the discomfort and challenge and get to the other side, it’s life transformative.
You have been a vegan since 1999. What inspired you?
When I was studying for my master’s degree in physical therapy, I became convinced that a lot of my patients’ problems stemmed from a poor diet, and this inspired me to become a vegetarian and then a vegan. Food was also an important thing in my family growing up. My mother and my grandparents instilled in me a real appreciation of what you put in your body. I’ve read many books on vegetarianism and veganism, and there continues to be support that we don’t have to eat animal products to maintain a healthy body. I’ve enjoyed breaking the myth that you need animal protein to be an athlete. LU
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optimumwellnessmagazine.com 11
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So as a vegan, what do you eat to stay fueled enough when racing?
It’s all about getting enough calories and eating healthy. For one-day races, I eat a lot of easily digestible, carbohydrate-based foods like Clif Bars, Clif Shot Bloks and electrolytes. Because the Appalachian Trail was multiple days, my diet was different compared to a one-day event. I would eat small meals throughout the day, like avocado sushi rolls, vegan pizza and smoothies just to break things up. Or a frozen burrito or pasta—the denser, the better. I had a support vehicle, so my wife, Jenny, and my team helped get me food. Sometimes it would be diner food, like greasy hash browns. Grease and oil were great fuels for me on the trail.
What is the most difficult thing about following a vegan diet?
Initially, there is a bit of a learning curve to know what foods to include and how to prepare them. But once I got beyond the learning phase, it was easy to follow a vegan diet. Navigating social meals and eating out can be challenging sometimes, too.
What’s next for you?
I have plans to write a book on my Appalachian Trail adventure, and I might have another long-distance trail in me, but it’s too soon to start thinking about that. I’m still licking my wounds, so to speak, from the Appalachian Trail.
Read more about Scott at scottjurek.com.
What was your
goal in writing
your book Eat
& Run (Mariner,
2013)?
I’ve had a long,
successful career
in ultrarunning, so
I decided that I had
to write this book.
But rather than talk
just about racing,
I wanted to fold in
nutrition, too. So
along with personal
stories, I’ve mixed in
20 recipes. I wasn’t
destined to become a runner or a vegan; these are two
transformative things that have had a huge impact on
my life and still do. So the book is about my journey,
and my goal is to inspire others to take their own kind of
journey with fitness and food.
TREAT YOURSELFto the very best herbal healthcare
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Nature’s Path Flax Plus Raisin Bran
Bran
Cascadian Farm Raisin Bran
You can knock out about a quarter of your daily fiber requirements with one tasty bowl. What’s missing? Artificial flavors, preservatives and ingredients you’ve never heard of.
“The thick flakes stayed crunchy in milk.”
V OG
Post Grape-Nuts
A mere four ingredients—all organic—combine into light, flaky biscuits, with a cinnamon-y crunch. Numbers we like: 47 grams of whole grains, over 20 percent of daily fiber needs.
“Just the right amount of sweet.”
V
OG
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Nature’s Path Fruit Juice Sweetened Corn Flakes
Corn
Mom’s Best Honey Grahams
While the name doesn’t say “corn,” the first ingredient is corn meal. Combined with whole grain flour and natural sweeteners like honey and molasses, this cereal will satisfy morning taste buds.
“A nice change from other graham cracker-style cereals.”
Kind Maple Quinoa Granola Clusters with Chia Seeds
Granola
Bear Naked V’nilla Almond Fit
Skip the sugar coma: This granola packs only 4 grams of sugar per 120-calorie serving. Plus, whole almonds help you stay satisfied longer.
“Especially good with yogurt.”
COMPAREbegin
14 Fall 2015 / Optimum Wellness
Serious CerealsWHATEVER YOUR GRAIN OF CHOICE, TODAY’S CEREALS ARE HEALTHIER THAN EVER. START YOUR DAY STRONG WITH THESE OPTIMUM WELLNESS PICKS. BY KELLEE KATAGI
IF THE AVERAGE AMERICAN had to choose the ultimate breakfast (or midnight-snack) comfort food, crunchy cereal with cold milk would likely top the list. Thankfully, cereal no longer has to be the processed sugar-fest it once was. Healthier cereals—made
with whole, pronounceable ingredients and without hefty doses of processed chemicals, refined sugar and other unwanted items—now take up more and more real estate on store shelves. Here are some of our favorites, grain by grain.
Bonus points
for:
GLUTEN- FREE
SOY-FREEV VEGAN OG ORGANIC
DAIRY- FREE
Our pick:
Why we like it:
Our testers
say:
Also try:
Kashi Organic Promise Cinnamon Harvest Whole Wheat Biscuits
V
SODIUM- FREE
salt
Van’s Gluten Free Honey Crunch
salt
Multigrain
Kellogg’s Origins Fruit & Seed Muesli
This hearty, versatile blend is excellent cold or hot, in milk or over yogurt. It’s made of simple, wholesome ingredients, including apricots, raisins, cranberries and 32 grams of whole grains.
“It kept me full for a long time.”
A BOWL OF SURPRISESSome of the best cereals have the most unexpected ingredients. What we’re loving:
Love Grown Foods Mighty Flakes. No wheat. No corn. This crunchy cereal is fashioned from three nutritional heavyweights: navy beans, lentils and garbanzo beans. We suggest topping with blueberries for a perfect complement.
Bear Naked Coconut Almond Curry. This savory-sweet cereal may take some getting used to—but once you do, you’ll be craving this creative granola blend with curry powder and only 5 grams of sugar.
SUSTAINABLEPACKAGING
REAL FOOD. S IMPLY PREPARED.
A NEW line of cereal,A NEW line of cereal,A NEW line of cereal,A NEW line of cereal,A NEW line of cereal, granola, and muesli from Kellogg’smuesli from Kellogg’smuesli from Kellogg’smuesli from Kellogg’smuesli from Kellogg’sPacked with whole grains and fiberPacked with whole grains and fiberPacked with whole grains and fiberPacked with whole grains and fiberPacked with whole grains and fiberPacked with whole grains and fiber
®
™
artificialsweetEnersartttificialflavors
hydrogenatttedoils
NO
®, ™, © 2015 Kellogg NA Co.
KMFR06449315_FP_AD_LIVE_NAT.pdf 1 8/14/15 9:42 AM
begin SIMPLE TRUTHS
TRY THIS:KALE BARS WITH DATES,
BERRIES & DARK CHOCOLATE
This gluten-free bar is chock-full of
natural ingredients, including blueberries,
strawberries, almonds, oats, sesame
seeds, pumpkin seeds, dark chocolate
and kale. With 4 grams of protein per
serving, it’s a tasty option as an energy
bar or afternoon snack.
WHEN IT COMES TO SHOPPING for organic and natural products, it can get confusing…fast. That’s where Simple Truth comes in. Found exclusively at King Soopers and City Market stores, all Simple Truth products come with a guarantee called “Free From 101” that they don’t contain any of 101 artificial ingredients such as trans-fatty acids, sodium sulfite or tartrazine (see #97 below). View the full list at simpletruth.com.
101 INGREDIENTS YOU WON’T FIND IN SIMPLE TRUTH
#97 TARTRAZINE
A synthetic yellow dye, tartrazine is
most frequently used in the bright
yellow of “lemon” filling baked goods.
It’s also found in sodas and energy
drinks, snacks such as corn chips,
soaps, cosmetics and medications.
The FDA requires any products
using tartrazine to label it as FD&C
Yellow 5 or Yellow 5, as it can cause
allergic reactions, particularly among
people with asthma or sensitivity or
intolerance to aspirin.
FREE FROM 101Trend WatchFOOD NEWS THAT’S GOOD TO KNOW
GET YOUR FREEKEH ONPronounced “free-kah,” this hot-to-trot, high-fiber, high-protein grain comes from hot beginnings. Used throughout the Middle East for centuries, freekeh is prepared by picking wheat stalks while still young and green, smoking the stalks over a fire and then grinding them. The process gives the grain a nutty, smoky, roasted taste. And because it’s picked while still green, freekeh is loaded with more minerals and vitamins than many other grains harvested later, such as brown rice. Use freekeh in place of rice or quinoa, swap it out for pasta in a salad, or stir into your favorite soup or stew. But note: Freekeh is a wheat product, so not a gluten-free option.
TEA IS HOTTea. It’s the second most consumed beverage in the world, after water. And here in the U.S., more and more people are drinking it. According to the Tea Council of the USA, Americans consumed more than 80 billion servings of tea last year—that’s more than 3.6 billion gallons!—and it’s expected that number will double in the next five years. Why the increasing popularity? Multiple health benefits, depending on what type of tea you drink; interesting flavors (can you say cacao or wine grapes); and a better-for-you option than sugary, calorie-laden soda. Caffeinated teas also boost mental alertness minus the caffeine jitters.
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MORE COMPANIES SAYING GOODBYE TO ARTIFICIAL DYESFor decades, companies have been using artificial dyes to make food and drinks appear fresher, healthier and tastier to make consumers go “yum!” But along the way, studies have also demonstrated various negative effects linked to consuming too many foods with artificial dyes, including allergic reactions, anxiety, migraines and hyperactivity in children.
That’s why it’s encouraging to see a growing number of companies from big to small jump on the bandwagon to follow a healthier route and use natural dyes—or just take out coloring completely. Here are a few who are setting the trend:
ZEVIA, a zero-calorie naturally sweetened soda, is removing the caramel color this year from all of its colas, ginger root beer, ginger ale and cream soda so all of the flavors will be clear.
NESTLÉ USA will remove artificial colors and flavors by the end of this year from all of its chocolate candy products, such as the well-known BUTTERFINGER, BABY RUTH
and CRUNCH BARS.
KRAFT’s signature Macaroni & Cheese will be a different shade of yellow starting in 2016. The company is replacing artificial colors with natural spices like turmeric, annatto and paprika.
CAMPBELL SOUP COMPANY will make all of its North American products without artificial colors or flavors by the end of 2018.
—R.H.
16 Fall 2015 / Optimum Wellness
Green TimeCREATIVE WAYS TO WORK GREENS IN AROUND THE CLOCK BY KELLEE KATAGI
LEAFY VEGGIES like kale, spinach and collard greens have tons of the good stuff—folate, iron, magnesium, potassium, calcium, and vitamins A, C, E and K. In the ANDI, a chart that rates food by how many nutrients they pack per calorie, nine of the top 10 foods are leafy greens. Yet a 2013 study by the Centers for Disease Control estimates that fewer than 9 percent of U.S. adults eat the recommended daily amount of vegetables at all, let alone greens. Buck that statistic by sneaking some leaves in your meals throughout the day. Here’s how.
Breakfast
• Blend a handful or two of spinach or other mild greens
into a smoothie. It works especially well with berry-
based varieties, which completely mask the taste.
• Start your day with salad: Top arugula with strawberries;
walnuts; bacon, grilled chicken or egg; and berry
vinaigrette or yogurt-based dressing. Make sure you
include fats and protein; they’ll help you stay full longer.
Lunch
• Buy bagged, prewashed greens mixes for salads,
sandwiches and wraps. Or assemble your own blend
on Sunday evening and use it throughout the week.
• Make collard-green wraps—the giant leaves are a
great substitute for flour tortillas; blanch the leaves
for one minute first to soften.
Snacks
• Munch on greens-based snacks such as Simple
Truth Kale Bars (our favorite flavor: Dates and
Carrots) and Brad’s Raw Kale Chips.
• Don’t stop at kale: Make chips from nearly any
leaf—chard, collard, mustard, even beet greens. Cut
in bite-size pieces, toss in olive oil and sea salt, and
bake on a parchment-lined cookie sheet at 350
degrees for 10-15 minutes.
Dinner
• Mix leafy greens into soups, stir fries and casseroles.
• Chop greens small (or puree) and add to burger
patties or meatballs.
Dessert
• Puree less-bitter greens such as spinach or baby
bok choy and mix into muffin or brownie batters.
• If you have a VitaMix or similar high-powered
blender, try spinach mint chocolate chip ice
cream—we promise you won’t taste the spinach!
Thoroughly blend 2 frozen bananas, ¼ to ½ cup
frozen spinach, 1/8 teaspoon salt, 2–3 drops
peppermint extract, 2–3 tablespoons milk of choice
and a handful of chocolate chips.
SIMPLE TRUTHSbegin
18 Fall 2015 / Optimum Wellness
Need a Morning Boost or an Afternoon Pick-Me-Up? Try Yerba Maté
With the strength of
coffee and the health
benefits of tea, yerba
maté (yerb-ah mah-tay)
is made from naturally
caffeinated leaves
from South American
rainforests. Popular
throughout that region,
maté is traditionally
served in a gourd with
a filtering straw called
a bombilla to keep the
leaves out. Drink it hot
or cold, served with
milk and honey or iced
with lemon and mint.
It’s also available in
several bottled drinks.
Along with offering up
caffeine for energy, maté
contains nutrients like
antioxidants and minerals,
including B vitamins,
vitamin C, potassium and
magnesium. Yerba maté is
a nice alternative for your
usual morning caffeine
brew, or as a boost when
the post-lunch lethargy
kicks in.
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Speaking of lunch,
check out our fun ideas
for a lunch makeover
on pages 42-43!
optimumwellnessmagazine.com 19
Pool Play3 WAYS TO GET A GREAT WATER WORKOUT BY REBECCA HEATON
TIRED OF THE SAME OLD WORKOUT routine? Mix things up and jump into a pool. Working out in water requires little gear—swimsuit, maybe goggles—and has multiple benefits:
It’s low-impact. “A large percent of your
body’s weight is buoyant when you’re in the
water,” says Anna Scott, a former member of
the U.S. National Swimming Team and a coach
for more than 25 years, “so you’re bearing less
percent of your overall weight, which means
less strain on bones, joints and muscles.”
It’s good aerobic exercise. “The pool is a
buoyant, supportive environment, so your
body can take being in the water longer when
you’re exercising,” says Scott, adding that
with a little guidance, people can get up to
swimming 45 minutes to an hour fairly quickly.
It’s for all types. “One of the many great
things about swimming and exercising in a
pool is that it’s adaptable to a lot of different
people with different body types and exercise
backgrounds,” says Scott.
Swimming
If you haven’t been swimming for some time,
Scott stresses the importance of re-learning
good swimming form, because poor form can
lead to an injury, particularly in your shoulders.
“You probably haven’t had a swim lesson since
you were young,” she says, “so take the time
to go to a class or sign up for a lesson to get
technique critiques, because your flexibility
and mobility have changed, which means you
may have to re-learn how to do your strokes.”
Don’t want to swim? Try these fun options.
Water Running
A low-impact alternative to running on land,
water running comes in two forms: shallow
water running where you are in waist-deep
water, running across the bottom of the pool;
and deep water running where you are in deep
enough water that your feet don’t touch the
bottom of the pool and you wear a flotation
belt like an AquaJogger.
When water running, keep your body
vertical in the water as much as possible,
avoid leaning forward at the chest, and pump
your arms and legs like pistons—similar to
your motion running on a hard surface.
Water Aerobics
Like swimming, water aerobics are easy on
your joints. But unlike
swimming, water
classes get you moving
and jumping around
versus going back and
forth…and back and
forth…in a lap lane.
The latest rage
is Aqua Zumba, a
challenging workout
of Latin American-style
dance moves—under
water! Or try Aqua Boot
Camp, a cardio, interval
and strength training
class with props like
Styrofoam “weights.”
Check with your local
pool to see what types
of classes they offer.
Get bored swimming lap after lap?
Wear waterproof
headphones—
there are a
number of great
models on the
market from
companies like
Swimbuds, X-1
and Sony—and
create a play list
that will keep
you paddling to
the beat.
beginGET BACK OUT THERE SH
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Pocket Nutritionist3 APPS FOR HEALTHIER GROCERY CHOICES BY KELLEE KATAGI
IMAGINE HOW DIFFERENT YOUR GROCERY CART MIGHT LOOK if a dietitian tagged along on your next trip to the market. Try the next best thing: free mobile apps designed to make your choices easier—and more nutritious.
CSPI CHEMICAL CUISINEIs calcium propanoate safe
to eat? How about those
other bizarre-sounding
ingredients on grocery
labels? Chemical Cuisine
gives you the scoop with
just a few screen taps. Each
ingredient gets a color-
coded designation—green
for “safe,” yellow for “cut
back,” orange for “caution,
needs more testing,” red for
“unsafe” or blue for “certain
populations should avoid”—
as well as science-backed
reasons for the rating.
USE ON: iPhone, iPad,
iPod Touch
LABDOORThis app helps you
navigate one of the store’s
most confusing aisles:
supplements. LabDoor tests
hundreds of supplements
for label accuracy, product
purity, nutritional value,
ingredient safety and
projected efficacy. Each
supplement gets an overall
grade (A to F), a summary
of the test findings, and
quality and value rankings
compared with other
products in that category.
USE ON: Android, iPhone,
iPad, iPod Touch
SHOPWELLScan items before you buy
to discover whether they
align with your health goals.
Each product receives
a score (determined by
registered dietitians) from
1 to 100. You can also read
the “why” behind the score
or peruse suggestions
for healthier choices.
Before you start, you have
the option to create a
profile, indicating dietary
preferences and restrictions.
Don’t skip it—it allows
the app to customize the
product scores according to
your needs.
USE ON: Android, iPhone,
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Made with LOVE.
We started Love Grown Foods to put healthier foods on the shelves because we are passionate about making delicious and nutritious foods available to everyone. We are also committed to educating kids, parents, and teachers about the importance of eating healthy.
OUR STORY
LEARN MORELoveGrownFoods.com
Check out all of our LOVE products!
Wheat-Free! Corn-Free!
• Made with navy beans, lentils, and garbanzo beans• Low sodium
20 Fall 2015 / Optimum Wellness
Mac-A-LiciousWE’VE ALL BEEN THERE: You get home from work to realize you haven’t given dinner a single thought. Now the Horizon Mac-N-Ator (horizondairy.com/macnator/mac) can save your hide. This online tool lets you plug in details such as a taste profile, items you have in your fridge, and special requests like “gluten-free,” “vegan” or “on the go.” Then up pop recipes that fit your requests, including favor-ites such as Southwestern Mac & Cheese and Mac & Cheese with Corn, Peppers & Avocados. There’s only one catch: You have to keep your pantry stocked with, of course, the recipes’ common denominator: a box of mac ’n’ cheese. Other common recipe ingredients include broccoli, garlic, bacon and spinach. —K.K.
For more
tasty and
creative
ways to cook
up mac ‘n’
cheese, head
to our “It’s
Easy Being
Cheesy”
story on
pages 35-40.
PH
OT
O C
OU
RT
ESY
KIM
’S C
RA
IVIN
GS
Share the Love100% natural
Whole pieces of fruitNo high fructose corn syrup
www.bonnemaman.us
NONProject
V E R I F I E Dnongmoproject.org
GMO
begin
22 Fall 2015 / Optimum Wellness
SIMPLE TRUTHS
THE PERFECT PB&JTHIS LUNCH-BOX STAPLE CAN BE MORE NUTRITIOUS THAN YOU MIGHT THINK. MIX AND MATCH THE INGREDIENTS FOR SOME FLAVOR FUN. BY KELLEE KATAGI
SPRUCE IT UPTASTY ADD-ONS CAN TAKE YOUR PB&J TO A NEW LEVEL OF SCRUMPTIOUS. HERE ARE SOME OF OUR FAVORITES:
• Sliced bananas• Berries• Sliced apples or
pears• Pomegranate
seeds• Bacon• Chocolate sauce• Raisins or other
dried fruits• Unsweetened
coconut
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BREADEVERY PB&J STARTS WITH THIS.
MULTIGRAIN
DAVE’S KILLER ORGANIC 21 WHOLE GRAINS AND SEEDS BREAD
Say “yes” to 3 grams protein, 3 grams fiber, 140 mg omega-3s and only 60 calories per slice!
GLUTEN-FREE
RUDI’S GLUTEN-FREE MULTIGRAIN SANDWICH BREAD
Made with healthy, pronounceable ingredients, including flaxseed, millet and honey.
SOMETHING DIFFERENT
MISSION 100% WHOLE WHEAT TORTILLAS
One 10-inch tortilla delivers 16 percent of your daily fiber needs.
NUT BUTTERTHE “P” ISN’T JUST FOR PEANUT; NUT BUTTERS COME IN A VARIETY OF FORMS.
PEANUT BUTTER
SANTA CRUZ ORGANIC CREAMY DARK ROASTED PEANUT BUTTER
So rich and creamy, you’d never guess it’s just straight-up peanuts with a simple touch of salt.
ALMOND BUTTER
JUSTIN’S MAPLE ALMOND BUTTER
Dry-roasted almonds, maple sugar, sustainably sourced palm oil and salt. Yum.
SOMETHING DIFFERENT
MARANATHA SUNFLOWER SEED BUTTER
A nutritious substitute for PB: 9 grams protein, 16 percent daily fiber—and zero added sugars.
SWEET SPREADTHE FINAL INGREDIENT: IT WOULDN’T BE A PB&J WITHOUT THE SWEET.
JAM
SIMPLE TRUTH ORGANIC RASPBERRY FRUIT SPREAD
One tablespoon serves up 20 percent of your daily vitamin C—and only 8 grams of sugars.
MORE JAM
SMUCKER’S NATURAL STRAWBERRY FRUIT SPREAD
Keeping it simple: strawberries, sugar (10 grams per serving), fruit pectin and citric acid.
SOMETHING DIFFERENT
SIMPLE TRUTH ORGANIC HONEY
A natural sweet: This USDA Organic product is free from everything—except honey.
begin
24 Fall 2015 / Optimum Wellness
SIMPLE TRUTHS
Buy BrothBroth and bouillon typically come in vegetable, poultry and beef flavors.
IN A CAN OR IN A BOX:
Doesn’t need refrigeration until opened. Can be stored in the refrigerator for two weeks. If you want to store it longer, freeze the broth in ice cube trays and store in zip-top freezer bags for up to one year.
BOUILLON CUBES:
Store in a cool, dry place, tightly sealed. Refrigerate or freeze for longer shelf life. Cubes typically last up to 18 months. If cubes turn dark or mushy, it’s time to discard them.
BOUILLON IN A JAR:
Refrigerate after opening; keep until the “Best by” date, and then discard.
Note that store-bought broth, particularly bouillon, is often very salty. So if you prefer less sodium, look for a low-sodium variety or consider making your own. It’s easy!
All About BrothTHERE’S MORE TO THIS VERSATILE LIQUID THAN YOU MIGHT GUESS. BY REBECCA HEATON
BROTH. It’s a staple in most every kitchen. It’s a solution for what to do with old veggies and leftover meat. It’s the universal base for soups and sauces—and much, much more.
3 quarts water4 large onions, quartered2 large carrots, sliced thick4 celery stalks, sliced thick1 sprig fresh thyme1 teaspoon whole peppercorns1 whole clove garlicSalt and pepper to taste
Cook rice or other grains with broth for added flavor.
Use as a replacement for oil when sautéing; just be sure to watch food carefully—unlike oil, broth evaporates.
Baste meat—chicken, beef or pork—while it’s roasting with spoonfuls of broth to add more flavor and keep the meat moist.
Moisten leftovers with a few spoonfuls of broth before reheating.
Use to add flavor and moisture to mashed potatoes.
Drink when you have a cold or the flu; warm broth loosens congestion and prevents dehydration.
Sip a mug with your meal; broth aids digestion and helps you feel full.
SHU
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Fill a large pot with water; add all ingredients. Bring to a boil, reduce heat and simmer for an hour or so. Strain and use immediately; or cool, store in containers and freeze.
Want to make a meat broth? Just add meat (chicken, beef, turkey) to the above recipe and simmer for 3–4 hours.
Basic Vegetable Broth
It starts with real ingredients.
The real difference is real ingredients. Really.
is real ingredients.
The real difference
RETAILER: We will reimburse you the face value of this coupon plus 8 cents handling provided it is redeemed by a consumer at purchase on the brands specifi ed. Coupons not properly redeemed will be void and held. Reproduction of this coupon is expressly prohibited. (Any other use constitutes fraud.) Mail to: CMS Dept. 23254, The Hain Celestial Group, Inc., 1 Fawcett Drive, Del Rio, TX 78840. Cash value .001¢. Void where taxed or restricted. LIMIT ONE COUPON PER ITEM PURCHASED. © 2015 The Hain Celestial Group, Inc.
SAVE $1.00 on any ONE (1) Imagine® Broth or Soup
OFFER EXPIRES: 3/31/16
Kroger_Real Ingredients_v2_ad.indd 1 8/21/15 2:08 PM
SHU
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26 Fall 2015 / Optimum Wellness
SNACK SMART
Sensible Nibbles for KidsPOWER UP YOUR YOUNG`UNS WITH THESE HEALTHY AND TASTY PICKS. BY KAREN MORSE, M.P.H.
KIDS ARE SNACKING more than ever. So it’s up to you as a parent to make sure your kids are getting nutritious mini-meals that keep hunger at bay and energy levels up, all throughout homework and after-school activities. Put a healthier spin on snack time with these convenient, kid-friendly grabs.
According to recent studies on childhood
snacking trends, some kids consume up to three snacks
per day!
Do Calories Count?
Opinions vary when
it comes to how
many calories a snack
should provide, but
100–200 calories is
a safe bet (up to 300
calories per snack for
active teens). Rather
than obsessing about
a number, though,
kids should follow
their hunger cues and
stop eating when they
are full.
YOGURTGreek yogurt is a great source of protein as well as
calcium, which kids need to build strong bones. Choose
low-fat dairy products to keep the amount of saturated
fat in your children’s diet low and reduce their risk for
common chronic diseases. “MyPlate (choosemyplate.gov)
is a good representation of which foods and how much
to eat—that includes three servings of low-fat or non-
fat dairy each day,” says Jill Castle, M.S., R.D.N., C.D.N.,
childhood nutrition and feeding expert.
Editor’s Pick: Kids love
the taste of Chobani
Kids Greek Yogurt
Pouches, and you’ll
love these easy-to-open
packs made with real
fruit and 25 percent less
sugar than other kids’
yogurt brands.
FRUITHalf of what goes on your child’s plate
every day should be from the fruit and
vegetable food groups—that goes for
snack time as well.
Editor’s Pick: Stretch Island Fruit Co.
All-Natural Fruit Strips offer a 1/4 cup
of fruit in each strip. Available in a variety
of flavors to suit all taste buds, the strips
are sweetened with natural fruit purees
instead of refined sugar.
CRACKERSInstead of sugar-laden cookies, satisfy your
little one’s sweet tooth at snack time with
whole-grain graham crackers fortified with
essential minerals. Buy products with the
words “whole” or “whole grain” before the
first grain ingredient on the label—they’re
the most nutritious option.
Editor’s Pick: Horizon Honey Snack
Grahams deliver 8 grams of whole grains
per serving and are a good source of
calcium.
NUTSAlmonds are one of the most nutrient-rich
tree nuts around. Pre-portioned almond
snack bags make it easy to dish out a serving
of healthy fat, protein, fiber and the powerful
antioxidant vitamin E—which helps little
immune systems fight off harmful bacteria
and viruses they encounter.
Editor’s Pick: Blue Diamond Whole
Natural Almonds Packs provide 4 grams
of protein in each 100-calorie, “grab-and-
go” bag.
BARSBars are one of the most convenient
snacks around. The most nutritious bars
are those made with whole foods like fruits,
nuts, whole grains—and very little else.
Editor’s Pick: Kind Healthy Grains
Granola Bars are loaded with up to five
super grains like amaranth and millet
in each bar, plus other good-for-you
ingredients to satisfy your youngsters till
mealtime.
optimumwellnessmagazine.com 27
For 20 years, we’ve been dedicated to making the best fi sh oil
on the planet. Our motivation? The heartfelt belief that a single
nutrient can change lives. Our love for what we do—and the
people we do it for—drives us to do it right at any cost. That
means products that are outrageously fresh, obsessively tested,
and passionately perfected. Products that taste so pure, you’ll
love them. Taste. Pure. Love.™
Tastes so pure you’ll love it.
Omega-3s for■ Healthy Heart* ■ Brain Health* ■ Optimal Wellness*
Taste. Pure. Love.™
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.800.662.2544 | nordicnaturals.com
Taste. Pure. Love.™
For 20 years, we’ve been dedicated to making the best fi sh oil
on the planet. Our motivation? The heartfelt belief that a single
nutrient can change lives. Our love for what we do—and the
people we do it for—drives us to do it right at any cost. That
means products that are outrageously fresh, obsessively tested,
and passionately perfected. Products that taste so pure, you’ll
Tastes so pure you’ll love it.
For 20 years, we’ve been dedicated to making the best fi sh oil
on the planet. Our motivation? The heartfelt belief that a single
nutrient can change lives. Our love for what we do—and the
people we do it for—drives us to do it right at any cost. That
means products that are outrageously fresh, obsessively tested,
and passionately perfected. Products that taste so pure, you’ll
love them. Taste. Pure. Love.™
Tastes so pure you’ll love it.
Omega-3s for■ Healthy Heart* ■ Brain Health* ■ Optimal Wellness*
Taste. Pure. Love.™
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.800.662.2544 | nordicnaturals.com
Taste. Pure. Love.™
For 20 years, we’ve been dedicated to making the best fi sh oil
on the planet. Our motivation? The heartfelt belief that a single
nutrient can change lives. Our love for what we do—and the
people we do it for—drives us to do it right at any cost. That
means products that are outrageously fresh, obsessively tested,
and passionately perfected. Products that taste so pure, you’ll
Tastes so pure you’ll love it.
Fantastic FungiAN UNUSUAL NATURAL TREASURE, MUSHROOMS ARE NUTRITIONAL POWERHOUSES BATHED IN EARTHY, SAVORY FLAVORS TO LIVEN MANY A MEAL.
SHIITAKEUsed medicinally by the Chinese for more than 6,000 years, these exotic mushrooms have become a U.S. favorite for their meaty texture and rich, woodsy flavor when cooked. The stems are too tough to eat, but they add nice flavor in stocks and sauces. A common ingredient in many Asian-style dishes, shiitakes also bring a whiff of fusion to Western dishes.
PORTOBELLOThe larger relative of creminis—just a few more days on the mushroom bed and a cremini becomes a portobello—these tan or brown mushrooms can measure up to 6 inches in diameter. With a meat-like texture and hearty flavor, portobellos are popular either grilled and sliced or grilled whole as a flavorful vegetarian “burger.”
WHITE BUTTONThe most common mushroom in stores, white buttons represent about 90 percent of those consumed in the United States. With a mild taste, they blend well in most any recipe calling for mushrooms. Their flavor intensifies when cooked, but you can also enjoy them raw. They range in size from tiny (button) to jumbo, which can be stuffed and baked.
CREMINIAlso known as baby bellas or browns, cremini mushrooms look similar to white buttons but have a richer brown cap color and a firmer texture. They are a nice substitute to white buttons if you crave a deeper, earthier flavor. Best served cooked, they work in most any recipe calling for mushrooms; cook for no longer than 7–8 minutes for the best flavor
optimumwellnessmagazine.com 29
AA
RO
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IC L
ESK
OV
AR
eat
AA
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OLU
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LE E
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eat
Mushrooms Make the Meal
WHEN THE WEATHER COOLS, THESE DELICATE NUBBINS OF GOODNESS ARE A RICH AND
FLAVORFUL ADDITION TO A MEAL AT ANY TIME OF THE DAY—EVEN AS DESSERT!
BY KIMBERLY LORD STEWART
DISH IT UP
30 Fall 2015 / Optimum Wellness
TIP: Mushrooms contain a lot of water, so
to get a nice brown color, cook them over
medium-high to high heat. Over a low
burner, they will stew in their own liquid.
And, because they are little sponges,
mushrooms will easily absorb cooking oil,
so you may need to add a little extra to
the pan.
What Is a Mushroom? Neither plant nor
animal, a mushroom
is a fungus that
grows like a flower
or a fruit on plants.
It starts as a mass
of root-like threads
called mycelium
that grow and feed
off wood or mulch.
When the fungus
has grown enough
and needs to
reproduce, it sends
up a mushroom.
Sunnyside Up Toastie with Avocado Butter, Mushrooms and Tomatoes
Porcini Pork Medallions with Apples
optimumwellnessmagazine.com 31
YOU CAN ALSO COOK
EGGS IN A POACHING PAN. Be sure to coat each egg cup with butter before cooking. Bring water to boil in the pan, and cook eggs as desired (3–4 minutes for a runny yolk).
Sunnyside Up Toastie with Avocado Butter, Mushrooms and Tomatoes This recipe takes a cue from the British, who love mushrooms and tomatoes for breakfast. Serves 2 (can be easily doubled). 1 ripe avocado½ lemon, juicedSalt and pepper 2 thick slices whole-grain
bread, toasted 2 tablespoons butter10 white button
mushrooms, cut in quarters
12 cherry tomatoes, halved
2 teaspoons fresh tarragon, finely chopped
4 cage-free eggsSalt and pepper to taste
1. Smash avocado in a bowl, add lemon juice, and season with salt and pepper. Spread avocado butter on toast slices. Place on serving plates.
2. Melt butter in a nonstick skillet over medium-high heat. Add mushroom quarters and sauté 8–10 minutes, until lightly browned. Add tomato halves and tarragon; cook until heated, about 5 minutes. Season with salt and pepper.
3. Poach eggs: Fill a skillet half full with water; bring to a gentle boil. Break each egg one at a time in a small dish and carefully tip into skillet. Simmer uncovered for 3–5 minutes, until whites are completely set. Remove each egg with a slotted spoon.
4. Spoon mushrooms and tomatoes over the toast. Top with eggs, season with salt and pepper, and serve right away.
TIP: Should you
wash mushrooms?
Cultivated button,
portobello and
cremini mushrooms
can handle a light
washing as long as
they are quickly dried.
Fresh wild mushrooms
like shiitake and
chanterelles go limp
if washed; instead,
wipe gently with a
paper towel. Dried
mushrooms do not
need to be washed.
Mushroom, Celery and Pear Salad with Maple Dressing
Shiitake Dumplings
Chanterelle Sandies with Truffle Salt
eat DISH IT UP
32 Fall 2015 / Optimum Wellness
Porcini Pork Medallions with ApplesDried porcini lends a deep, rich flavor to pork and pairs well with sweet apples. Serves 2–4.
½ ounce (about ½ cup) dried porcini mushrooms 1 teaspoon poultry seasoning 1 teaspoon kosher salt4 boneless ¾-inch pork loin chops2 tablespoons extra-virgin olive oil 2 tablespoons butter½ onion, thinly sliced 2 apples; peeled, cored and thinly sliced16 button mushrooms, cut in half 2 cups white wine or chicken stock1 teaspoon coarse ground mustard Salt and pepper to taste
1. Place dried porcini in a coffee grinder and pulverize into a fine powder. Place in a small bowl, add poultry seasoning and kosher salt, and stir well. Set aside 1 teaspoon for mushroom-apple sauce.
2. Coat pork chops with porcini powder mixture and press into the meat. 3. Heat medium skillet over medium heat. Add olive oil. Brown pork until
nearly done, 4 minutes each side. Remove from skillet to a plate; cover with foil to keep warm.
4. In the same skillet, add butter and melt over medium-high heat. Add onions, apples and mushrooms and sauté until soft and golden.
5. Add 1 teaspoon porcini seasoning, wine (or stock) and mustard. Raise heat to medium high. Cook until the sauce concentrates down to 1 cup.
6. Return pork to the pan. Heat through. Taste the sauce; add salt and pepper if desired.
Chanterelle Sandies with Truffle Salt Mushrooms for dessert? Absolutely. Chanterelles add a unique sweetness, and truffle salt makes them addictively good. Makes about 24 cookies.
1 cup (8 ounces) unsalted butter, softened
1 cup confectioners sugar1 large egg1 teaspoon vanilla or maple extract 1 ½ cups all-purpose organic flour¼ cup almond flour ½ teaspoon salt ¼ cup pecans, ground in a food
processor ¼ cup (¾ ounces) dried
chanterelle mushrooms, ground to a powder in a coffee grinder
Parchment or wax paper 1 teaspoon truffle salt
1. Cream butter and confectioners sugar with an electric mixer until smooth. Add egg and vanilla and stir until well combined.
2. Blend flour, almond flour, salt, ground pecans and mushroom powder in a small bowl.
3. Slowly add dry ingredients to butter and sugar. Stir until mixed through. Do not overbeat.
4. Tear off a 2-foot piece of parchment or wax paper. Spoon cookie dough into a long 3-inch rectangle width-wise on the paper near the side closest to you.
5. Wrap the paper around the dough, and roll away from you to form a cylinder. Twist the ends to close.
6. Place dough in the freezer for 20–30 minutes.
7. When dough is firm, remove paper and cut dough into ¼-inch rounds.
8. Place cookies on a parchment-lined cookie sheet; sprinkle each cookie with truffle salt.
9. Bake at 350˚ for 18–20 minutes, until edges are lightly browned.
Shiitake DumplingsThese small-plate appetizers are better than takeout. Makes 14–16 dumplings.
2 tablespoons canola oil, divided4 ounces lean ground chicken6 ounces (about 1 ¾ cups) shiitake mushrooms, stems removed3 green onions ¼ cup Italian flat-leaf parsley1-inch knob fresh ginger, peeled and sliced2 teaspoons toasted sesame oil 2 tablespoons low-sodium tamari12 small wonton wrappersWater for brushing
SAUCE5 tablespoons sweet chili sauce 2 tablespoons low-sodium tamari¼ teaspoon tamarind sauce (optional)
1. Make sauce: Stir sweet chili sauce, tamari and tamarind in a small bowl. Set aside. 2. Heat 1 tablespoon oil in a nonstick skillet. Add chicken and sauté until browned. Remove from the pan. 3. Place mushrooms, green onions, parsley and ginger in a food processor. Pulse until finely minced. 4. Add remaining 1 tablespoon oil to the same skillet. Add mushroom mixture and sauté over medium-high heat
until all liquid is absorbed and mushrooms are browned. 5. Transfer to a bowl. Add chicken, tamari and sesame oil. Combine well. 6. Place wonton wrapper on a cutting board. Spoon a teaspoon of filling on the top portion. Brush water on the
lower half. Fold over to form a loose triangle. Set aside on wax or parchment paper. Repeat. 7. Heat a large nonstick skillet over high heat. Add about a half-inch of water and bring to a boil. 8. Gently place dumplings in the water (don’t crowd the pan), and steam for about 1 minute each. Remove from
pan and serve with sauce.
Mushroom, Celery and Pear Salad with Maple Dressing Sharp celery, sweet pears and maple syrup bring out the richness in portobello mushrooms. Serves 4.
3 portobello mushrooms; scrape out gills with a spoon, and slice thinly
2 celery stalks, cut into thirds and then lengthwise into batons
1 pear, cored and thinly sliced3 tablespoons walnuts, broken
into large pieces8–10 leaves butter lettuce, torn
into bite-size pieces 1 tablespoon cider vinegar3 tablespoons extra-virgin olive oil 1 tablespoon maple syrup Salt and pepper to taste
Place mushrooms, celery, pear slices, walnuts and lettuce in a bowl. Whisk cider vinegar, olive oil, maple syrup, salt and pepper. Pour over the salad. Toss and serve.
What’s in That ’Shroom, Anyway?Fiber, which helps with digestion, cholesterol and blood sugar levels.
Vitamin D, which supports bone and tooth health, and regulates calcium and phosphorus absorption.
B vitamins, such as riboflavin and niacin, which strengthen metabolism.
Selenium, an essential antioxidant that benefits immunity, the thyroid and the male reproductive system.
Copper, which helps the body produce red blood cells.
Potassium, which encourages normal heart rhythm, fluid balance, and muscle and nerve function.
Ergothioneine, a “super” antioxidant found almost solely in mushrooms that protects cells from oxidative stress and toxic free radicals, and boosts the strength of other antioxidants, such as vitamins E and C.
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Calmf� ne�Calmf� ne�Stress less with the best-selling, multi-award-winning anti-stress drink
Available in stores with our Optimum Wellness Centers.
OVER 17 BILLION TUBES ARE USED EACH YEAR.
THAT’S ENOUGH TO FILL THE EMPIRE STATE BUILDING.
TWICE.
PREMIUM SOFTNESS.
Now available at
NO WASTEFUL TUBE.
MANUFACTURER’S COUPON EXPIRES 12/31/2015DO NOT DOUBLE
on any ONE (1) SCOTT NATURALS® Tube-Free Bath Tissue, 9 Mega Rolls
$2.00Save
Reproduction, alteration, proliferation, or sale of this coupon or its contents is strictly prohibited. Civil and criminal penalties up to $2,000,000 and/or imprisonment may apply.CONSUMER: LIMIT ONE (1) COUPON PER PURCHASE on product/quantity specified. CANNOT BE COMBINED with any other coupon. Any other use constitutes fraud. VOID IF COPIED, SCANNED, TRANSFERRED, AUCTIONED, PURCHASED OR SOLD. RETAILER: K-C will reimburse you the face value of this coupon plus $.08handling if submitted in compliance with our Coupon Redemption Policy. Mail coupons or requests for Policy to: Kimberly-Clark, P.O. Box 880148, El Paso, TX 88588-0148. Void where prohibited or restricted. Cash value 1/100 cent. Valid only in the USA, its Territories and Possessions. ® Registered Trademark and * Trademark of Kimberly-Clark Worldwide, Inc. © KCWW.
BUY IT: SIMPLE TRUTH ORGANIC DELUXE CHEDDAR MACARONI & CHEESE Dinner in 10 minutes couldn’t be easier—or yummier. The sauce is both creamy and cheesy, and—as with all of Simple Truth’s products—this mac ‘n’ cheese is free of 101 artificial ingredients and preservatives.A
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optimumwellnessmagazine.com 35
It’s Easy Being CheesyWHEN ONLY COMFORT FOOD WILL DO, THERE IS NOTHING BETTER THAN MACARONI IN A THICK, CREAMY, CHEESY SAUCE. WHETHER YOU MAKE YOUR OWN MACARONI AND CHEESE OR BUY IT IN A BOX, WE OFFER UP BOTH FAMILY-FRIENDLY AND ELEGANT VERSIONS OF THIS CLASSIC FAVORITE. BY KIMBERLY LORD STEWART
TIP: Try to
avoid using
preshedded
cheese,
as some
shredded
brands are
coated with
a starch that
prevents them
from sticking.
This can make
cheese sauce
a globby mess
instead of
velvety and
smooth.
Easy Weeknight Mac and Cheese MAKE IT: This sauce is so quick and simple, you’ll make this your standby recipe. Serves 2–3.
INGREDIENTS½ teaspoon salt 1½ cups elbow macaroni4 ounces Neufchâtel (reduced-fat
cream cheese), cubed 2/3 cup 2% milk8 ounces sharp cheddar cheese, grated2 tablespoons half-and-halfSalt to taste
DIRECTIONS1. Fill a medium saucepan with water.
Bring to a boil. Add salt and macaroni; cook 6–8 minutes. Drain.
2. While macaroni is cooking, place cream cheese and milk in a medium saucepan over low heat. Whisk until cream cheese is smooth.
3. Add cheddar cheese a handful at a time and whisk to melt.
4. Add half-and-half; stir well. Taste and season with salt.
5. Add macaroni, stir well, and serve right away.
OVER 17 BILLION TUBES ARE USED EACH YEAR.
THAT’S ENOUGH TO FILL THE EMPIRE STATE BUILDING.
TWICE.
PREMIUM SOFTNESS.
Now available at
NO WASTEFUL TUBE.
MANUFACTURER’S COUPON EXPIRES 12/31/2015DO NOT DOUBLE
on any ONE (1) SCOTT NATURALS® Tube-Free Bath Tissue, 9 Mega Rolls
$2.00Save
Reproduction, alteration, proliferation, or sale of this coupon or its contents is strictly prohibited. Civil and criminal penalties up to $2,000,000 and/or imprisonment may apply.CONSUMER: LIMIT ONE (1) COUPON PER PURCHASE on product/quantity specified. CANNOT BE COMBINED with any other coupon. Any other use constitutes fraud. VOID IF COPIED, SCANNED, TRANSFERRED, AUCTIONED, PURCHASED OR SOLD. RETAILER: K-C will reimburse you the face value of this coupon plus $.08handling if submitted in compliance with our Coupon Redemption Policy. Mail coupons or requests for Policy to: Kimberly-Clark, P.O. Box 880148, El Paso, TX 88588-0148. Void where prohibited or restricted. Cash value 1/100 cent. Valid only in the USA, its Territories and Possessions. ® Registered Trademark and * Trademark of Kimberly-Clark Worldwide, Inc. © KCWW.
BUY IT: HORIZON GLUTEN-FREE MACThis pasta—made with a blend of rice, lentil and corn flours—is perfect for those who avoid gluten. Kids will love the tangy, organic cheddar cheese, and parents will love the clean ingredients.
eat MAKE IT, BUY IT
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36 Fall 2015 / Optimum Wellness
Smoked Gouda with Sausage and PenneMAKE IT: Hearty appetites will ask for seconds of this rich and smoky Gouda, kielbasa and penne casserole.
INGREDIENTS6 ounces beer; use darker
beer for stronger flavor13 ounces low-fat turkey
kielbasa, sliced into half-inch pieces
8 ounces 2% milk6 ounces Neufchâtel
(reduced-fat cream cheese)
6 ounces (about ¾ cup) cheddar, cut into small chunks
6 ounces (about ¾ cup) smoked Gouda, cut into small chunks
1 teaspoon coarse ground mustard
½ teaspoon saltPinch of ground cumin
1 pound mini penne or gluten-free
pasta
DIRECTIONS 1. Heat beer in a
small saucepan over medium-high heat. Bring to a strong simmer. Add sausage and cook until heated through, about 10 minutes. Drain, and reserve warm beer.
2. In a medium saucepan over low heat, add milk and cream cheese. Whisk until cream cheese is melted. Add half a cup of beer and stir well.
3. Add cheddar and Gouda a little at a time. Whisk well to smooth out the sauce.
4. Add mustard, salt, cumin and sausage. Stir well. Add more beer if necessary to thin the sauce.
5. In a large pot, heat water and add salt. Cook penne al dente, about 8 minutes.
6. Drain, and return to the pan. Add sauce
and sausage. Stir well and serve right away.
With the great-tasting goodness of Horizon®, Silk® and Yulu®, it’s easy to pack a lunch that’s parent-approved for ingredients and kid-approved for great taste.
For BackTo School
©2015 WhiteWave Services, Inc. All Rights Reserved.©2015 Fox ©Peanuts Worldwide LLC
eat MAKE IT, BUY IT
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BUY IT: ANNIE’S SHELLS & WHITE CHEDDAR MACARONI & CHEESE Purists love the sharp flavor of the white cheddar that coats the pearly shells in Annie’s mac ‘n’ cheese. Each serving contains 10 grams of protein. Made with organic pasta and no artificial flavors, synthetic colors or preservatives.
38 Fall 2015 / Optimum Wellness
Lobster Broth¼ onion1 stalk celery6 whole
peppercorns2 cloves garlic,
peeled and crushed
1 lobster tail, thawed if frozen
Lobster Shells and CheeseMAKE IT: Impress your family and friends with this elegant take on macaroni and cheese. They will never know the sauce is made in a food processor, with no roux or whisking.
INGREDIENTS Butter ¾ cup low-fat
cottage cheese¼ cup mascarpone
cheese 2 cups 2% milk1 teaspoon Dijon
mustard 2–3 dashes hot sauce Pinch of nutmeg½ teaspoon salt¼ teaspoon black
pepper1 pound sharp cheddar
cheese, grated Lobster broth (see
recipe at right)½ pound large-shell or
rigatoni pasta½ cup panko
breadcrumbs
DIRECTIONS 1. Preheat oven to 350°. Butter a 9x9-inch baking dish. 2. Place cottage cheese and mascarpone in a food processor;
blend until smooth. Add milk, mustard, hot sauce, nutmeg, salt and pepper. Blend until fully mixed.
3. Add cheddar cheese and blend until fully combined. The mixture will be very thick.
4. Make broth: Bring 2 cups water to a boil with all broth ingredients except lobster. Add lobster. Cook 7 minutes, until lobster is pink and curled slightly. Remove lobster from pan; set aside to cool. Continue to boil the liquid until it is reduced to 3/4 cup. Strain lobster broth, keep warm, and set aside.
5. Remove lobster from shell, and cut into large chunks. 6. Place cheese mixture and lobster in a mixing bowl. Add enough
lobster broth to thin the sauce to the consistency of pancake batter. 7. Boil 6 cups water; add pasta and some salt. Cook for about 6
minutes. The pasta should be undercooked. Drain, and add to the cheese sauce. The hot pasta will melt the sauce. Stir well. Add more lobster broth if sauce is too thick.
8. Transfer shells and sauce to baking dish. Top with breadcrumbs. Cover and bake for 20–25 minutes until heated through.
Panko breadcrumbsare usually found in the Asian food section or in the baking aisle with other breadcrumbs. Panko is made using white bread that is processed into large flakes, rather than crumbs, and then dried, giving it a light, airy texture that crisps as it cooks.
Visit www.postfoods.com/our-brands/grape-nuts/for recipes and nutritional information
Fill your bowl with power-packed nutrition.8g of protein 7g of fiber 49g of whole grain*
*per serving
Now a
cereal
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BUY IT: DAIYA CHEEZY MAC DELUXE WHITE CHEDDAR STYLE VEGGIEYou won’t miss the dairy in this smooth and velvety mac ‘n’ cheese. The gluten-free pasta and rich, dairy-free sauce with vegetables (peas, carrots and peppers) are ideal for health-conscious food lovers.
eat MAKE IT, BUY IT
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40 Fall 2015 / Optimum Wellness
Dairy-Free Cheddar-Style Macaroni and Peas, Please MAKE IT: Lactose avoiders and vegans can say yes to macaroni and cheesy taste with this quick and easy twist on mac ’n’ cheese.
Bragg Liquid Aminos can
be found near soy sauce
in the international aisle.
Made from soybeans and
water, it is gluten-free
and a tasty alternative to
tamari or soy sauce.
INGREDIENTS½ cup cashew milk or other dairy alternative7.1 ounces (200 grams) cheddar-style (dairy-
free) block, cubed (try Daiya brand)½ teaspoon Dijon mustard1 teaspoon Bragg Liquid Aminos ½ teaspoon salt 1 cup dry whole-grain or gluten-free macaroni½ cup frozen peas, rinsed under warm water
DIRECTIONS1. In a small
saucepan, add cashew milk and cubed cheddar-style block.
2. Heat over low heat and stir until melted.
3. Add mustard and aminos. Stir and keep warm over low heat.
4. Bring a medium pot of water to a boil. Add salt, macaroni and peas. Cook al dente. Drain, and mix into the sauce. Serve right away.
EXPIRES 12/31/15 NO DOUBLING MANUFACTURER’S COUPON
Not valid on 1.25 oz. Void if altered or copied. Limit one coupon per purchase of specified product(s). RETAILER – Live Better Brands, LLC will reimburse you the face value of this coupon plus 8¢ handling provided it is redeemed by a consumer at the time of purchase on the brand specified. Coupons not properly redeemed will be void and held. Reproduction of this coupon is expressly prohibited (ANY OTHER USE CONSTITUTES FRAUD). Mail to Live Better Brands, LLC, 800 Washington Ave N, Suite 207, Minneapolis, MN 55401. Cash value .001¢. Void where taxed or restricted. LIMIT ONE COUPON PER ITEM PURCHASED. CONSUMER – LIMIT ONE COUPON PER ITEM PURCHASED. Void if reproduced, altered or expired. Consumer is responsible for any sales tax.
When you buy ONE Way Better Snacks Product
what’s better about these chips?Sprouting eliminates the outer, protective layer of seeds, beans and grains that makes them hard to digest.
By Sprouting, we naturally UNLOCK the protective layer, increasing nutrients and making them available for your body to use!
Oh, and OUR chips are YUMMY!
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A Better Brown BagTAKE YOUR LUNCH FROM DULL TO DELICIOUS
IF YOU REGULARLY BRING YOUR LUNCH TO WORK, it’s inevitable that you’re going to experience a case of the brown-bag blahs. You know, when you reach into your lunch bag and pull out the same things to eat day after day. You’re not alone.
We here at Optimum Wellness have been through those blahs, too. So we’ve come up with some creative, healthy ways to jazz up old lunch standbys with fresh flavors and a bit of fun. Let us share a few.
HEALTHY KITCHEN
42 Fall 2015 / Optimum Wellness
DrinkPlain water can be soooooo boring sometimes. Here’s an easy fix: Make your own fruit- and herb-infused water. Simply put ingredients in a water jug, fill, and let sit in the fridge for a couple of hours. Then pour into a water bottle or jar and bring to work.
Try these combinations: • Pineapple/Mint• Strawberry/Basil/
Cucumber• Cherry/Lime• Blackberry/Sage
WrapInstead of the standard ol’ sandwich with two slices of bread, use a spinach or wheat tortilla and assemble a tasty wrap.
Try these ingredients:• Spread hummus instead of
mustard—it adds a bit of protein and healthy fats, and comes in all kinds of yummy flavors.
• Fit in some more protein, like natural, sliced smoked turkey or a sliced hard-boiled egg.
• Cut up colorful veggies, like red peppers and cucumbers.
• Add greens, such as spinach, shredded kale or sprouts.
Then roll it up and, voilà, you’re ready for lunch.
Wraps are easy to make, and I like that I can combine a lot of different ingredients in the tortilla instead of struggling with an enormous “Dagwood”
sandwich. —Mark, creative
director
I usually use frozen fruits and fresh herbs for my infused waters, but you can use fresh fruits, too.
—Kellee, assistant editor
Side Instead of reaching for that bag of chips, try a different side: crackers or pita and sliced vegetables with a dip. Hummus is a tasty and healthy go-to, but mix it up and dip into some baba ghanoush—made from eggplant, sesame tahini, olive oil, lemon juice and spices—which is rich in protein, carbohydrates, vitamins and minerals.
TIP: Stock
various wrap
ingredients each
week in your
office fridge so
they’re ready
and easy to
prepare on the
spot. Then you
can change your
meal up each
day depending
on what sounds
good.
TIP: Keep an eye
on the dip section at
your local store. New
options and flavors
are popping up all
the time!
Baba ghanoush is one of my favorite sides—it’s a great way to check off a number of daily
food-group servings for a protein, vegetable and bread.
—Rebecca, editor
Something Sweet Satisfy your afternoon sweet tooth—and get an energy boost—with an all-natural dark chocolate bar. And don’t feel guilty, because dark chocolate is chock-full of healthy stuff like antioxidants to lower blood pressure and boost blood flow, good fats that benefit your heart and cholesterol levels, plus a modest amount of caffeine for a natural pick-me-up.
TIP: Not all dark
chocolate bars are
necessarily healthy.
Seek out bars with
at least 70 percent
cocoa and that
list “cocoa solids”
or “cocoa beans”
instead of sugar as
the first ingredient.
I’m not interested in soggy spinach soaked in dressing or in carrying an extra
dressing container to the office. So I often use
more rugged greens like kale, chard or radicchio. — Deborah, publisher
TIP: Try this healthy
dressing: Combine Greek
yogurt and a little bit of olive
oil with fresh herbs like basil,
plus salt and pepper. Squeeze
on some lemon at the office.
Salad Take a ho-hum combo of lettuce, veggies and dressing, and turn it into a gourmet bowl of goodness.
Start with:Greens, like lettuce, arugula, spinach, kale—or a combo.
Match with a whole grain:
• Quinoa• Lentils• Grains are important
sources of many nutrients, including dietary fiber, several B vitamins and minerals (iron, magnesium and selenium)
Top with:• Chopped or sliced
vegetables—carrots, peppers, radishes, broccoli, cauliflower, cherry tomatoes, snap peas, turnips—the options are endless.
• Try grilling or sautéing veggies in olive oil; then add to your salad.
I don’t eat a whole bar in one sitting. I try to limit myself to three or four little squares a day to satisfy my chocolate
craving—and make the bar last longer, too. —Sue, national brand manager
Add a protein:• Cooked salmon• Hard-boiled egg• Cubes of firm tofu• Beans, like great
Northern or garbanzo (chickpeas)
Sprinkle on:• Nuts, like chopped
walnuts or sliced almonds
• Raw seeds, such as sunflower or pumpkin
• Seeds are high in vitamin E and numerous minerals.
• Fresh chopped herbs, like basil, oregano or cilantro
Dress with:• Your favorite bottled dressing• Olive oil and balsamic vinegar• Lemon juice, salt, pepper
optimumwellnessmagazine.com 43
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If you’ve looked down the aisles in your grocery store lately, you might think everything is going, well, coconuts. It’s not far from the truth. Sure, there are still the familiar coconut flakes in the baking aisle, the kind you find in macaroons or sprinkled on cakes and pastries. But now, there’s also coconut oil, coconut
water and milk, coconut flour, coconut vinegar, even coconut nec-tar. And that’s on top of countless chips, cookies, cereals and snacks that contain some form of coconut.
Why the sudden love for all things coconut? Turns out there are a lot of reasons to embrace this unusual nut. Coconuts not only deliver a unique, tropical flavor, but they also come with a seemingly endless list of health benefits that extend beyond the food aisles into personal care as well. If you’re thinking of going coconuts, too, here’s what you should know.
GOING COCONUTS
ONCE A FRINGE MEMBER OF THE AMERICAN DIET, THESE VERSATILE NUTS PACKED WITH NUTRITION
ARE MAKING THEIR WAY INTO HOMES IN MANY FORMS.
BY NANCY COULTER-PARKER
Summer 2014 / Optimum Wellness 45optimumwellnessmagazine.com 45
about coconut oil. We didn’t know what to do with it.”
Coconut water, frequently referred to as nature’s Gatorade, reintroduced a healthier version of coconut to the masses. Full of electrolytes, minerals and enzymes, and thought to be an enabler of true hydration, coconut water began to transform coconut in our minds from a health villain to a nutrition superstar.
As coconut has grown in popularity, studies have linked it to improving immunity, metabolism, nervous system and thyroid function, as well as aiding weight loss, balancing cholesterol, and having strong antifungal, antiviral and antibacterial properties. Still, Koff cautions to choose your products wisely. Just because something contains coconut doesn’t automatically mean it is healthy for you. “Hyperprocessed products that contain coconut, or a drop of coconut water in a candy bar or soda, doesn’t guarantee you will receive the health benefits of coconut,” Koff says.
46 Spring 2015 / Optimum Wellness 46 Fall 2015 / Optimum Wellness
WHAT IS A COCONUT? In loose terms, a coconut can be referred to as a seed, nut or fruit. It’s the seed that comes from tropical palm trees; the term “coconut” can refer to the coconut palm, the seed or the fruit. Coconut fruit is in fact not a nut but a drupe (think cherries and olives, fruit whose flesh surrounds a seed). It is commonly referred to as a dry drupe because of its fibrous husk.
Although the fruit of the coconut contains the meat or white edible part, coconut water is the liquid found inside a young green coconut. As coconuts age, they turn brown. Coconut milk is created from the grated meat of a brown coconut, while coconut oil is extracted from the meat of a mature coconut.
A LOVE-HATE RELATIONSHIP “Coconut is full of saturated fats. For those of us who were around in the ’70s or ’80s, there was a real paranoia around
saturated fat. It was thought to contribute to heart disease and cancer,” says Stephanie Pedersen, nutrition consultant and author of Coconut: The Complete Guide to the World’s Most Versatile Superfood (Sterling, 2015). Yet, when Pedersen was at natural gourmet-cooking school in the ’90s, she says people in her field began to notice that populations in Southeast Asia and the West Indies ate coconut every day, but their rates of cancer and high cholesterol remained low.
It took the combination of global cuisine becoming more widespread and the arrival of coconut water on grocery shelves for us to realize the benefits coconut has to offer. “Coconut doesn’t grow in our backyard. We come to corn and soy a lot quicker,” explains Ashley Koff, R.D., creator of the Better Nutrition, Simplified Program (ashleykoffapproved.com). “We didn’t think about it beyond the fat part of it, and ‘Oh no, that’s bad for us.’ People didn’t think SH
UT
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OC
K
GOING COCONUTS
NO PART LEFT BEHINDThe value of a coconut doesn’t end with what’s inside it; the outer parts are equally useful. The husk of a coconut, known as coir, is used to make ropes, mats and brushes, while the palm leaves, which can grow over 19 feet long, are used to make brooms and baskets, or dried and used as thatch roofing. Wood from the coconut tree has been used to build bridges, boats and houses. The char from burning coconut husks has been used in gas masks and to clean up radiation (most recently at Japan’s Fukushima nuclear plant), while the carbon from burning coconut shells is employed in some sports apparel and gear to wick moisture away from skin.
COIR (COCONUT HUSK)Can be used to make:• Floor mats and doormats• Brushes• Stuffing in pillows
and mattresses
COCONUT WATEROften consumed as a refreshing drink. Can be used to produce:• Coconut wine• Coconut vinegar
(when fermented)
COCONUT SHELLCan be used: • To create bowls,
utensils and handicrafts• As bodies for some
musical instruments• In exfoliating
products (when ground)
COCONUT SAPCan yield:• Coconut
aminos
COCONUT TREE FLOWER
BLOSSOMSCan yield:
• Coconut nectar• Coconut sugar
(dehydrated nectar)
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DRINK YOUR COCONUTS Many experts would agree that the latest coconut craze began when coconut water hit the U.S. market about five years ago. The category has grown from roughly no market share to sales just under $400 million in 2014. Not to be confused with a juice or high-fat coconut milk or oil, coconut water is a clear liquid that is found inside young, green coconuts.
For every 4 ounces of coconut water, you get 15 grams of easy-to-digest carbohydrates in the form of sugars and electrolytes. It is low in calories, sugar and sodium, and rich in potassium, which helps enable our cells to absorb water—making coconut water an excellent hydrator.
It has an earthy taste—with detractors going so far as to say it tastes a bit like dirt—but the benefits are worth it. “It’s light and very easy to drink, and it leaves you feeling refreshed because it has a lot of electrolytes, which we need when we sweat a lot and lose sodium, whether from exercise or being in hot weather,” Pedersen says. “It helps when you’ve lost liquids from stomach illness, but it’s also a natural sports drink.”
It also contains small amounts of Vitamin C, as well as iron, manganese, magnesium, zinc and calcium. “These nutrients are all in small amounts, but they are naturally occurring, which means your body recognizes them as food, so they are readily digested,” Pedersen says.
BRING ON THE FATThe key difference between eating the saturated fat of a coconut versus that from a steak is that coconuts, like avocados, contain medium-chain fatty acids, also known as medium-chain triglycerides, which are typically found in plant-based fatty acids. “The long-chain fatty acids associated with animal products, such as meat, are the saturated fats associated with weight gain and clogging your arteries,” explains Lisa Cohen, C.N., nutritionist and exercise physiologist at The Aspen Clinic, a wellness and fitness center in Aspen, Colorado.
The medium-chain fatty acids found in coconuts include lauric acid, which can enhance cholesterol levels by increasing HDL and therefore improving the HDL to LDL ratio. They
THE COCONUT DRUPECoconut is a drupe—think olives, peaches and other produce that has a seed or pit at the center of the fruit. Typically, drupes disperse their seed when they are consumed by wildlife. But this doesn’t work for a coconut. Instead, the coconut uses the ocean to distribute its seed. It is highly buoyant and therefore able to travel long distances in the ocean to spread its seed on distant shores.
also metabolize differently than their long-chain counterparts, Pedersen explains. “They go straight to the liver from the digestive tract and are used for a quick source of energy.”
This is why we love coconut oil. It is an efficient fuel source that our bodies can burn as energy rather than storing as fat. “Studies show the fatty acids in coconut to be a very powerful tool in boosting thyroid function, metabolism, energy and endurance,” says Cohen. These properties make coconut oil a popular product for both weight loss and heart health.
Coconut and coconut oil also support how antioxidants function in the body. “Studies have shown coconut to have a positive antioxidant action,” says Cohen. “I look at the medium-chain fatty acids as the good guys in the body, helping to stop the oxidative damage that happens to your cells and tissues, which is a problem for both cardiovascular disease and skin aging.”
COCONUT MEAT (OR COPRA)Products extracted from coconut meat:• Coconut oil• Coconut milk • Coconut flour (from dried
coconut milk pulp)
Summer 2014 / Optimum Wellness 47optimumwellnessmagazine.com 47
48 Fall 2015 / Optimum Wellness
PIC
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GOING COCONUTS
AVOCADO-COCONUT ICE CREAM
Adapted from Absolutely Avocados by Gaby Dalkin.Serves 6 to 8.
2 Hass avocados14-ounce can coconut milk½ cup heavy cream½ cup sugar1 teaspoon lemon extractToasted shredded coconutChopped mint
1. Cut each avocado in half lengthwise. Remove the pits. Remove the
avocado from the skin and transfer flesh to
a food processor or blender. Add the coconut milk, heavy cream, sugar and lemon extract; blend
for 2 minutes, until completely smooth.
2. Transfer the mixture to an ice cream maker and churn for 20–30 minutes, according to the manufacturer’s directions.
3. Remove the churned ice cream from the ice cream maker and transfer to a freezer-safe container. Cover and freeze the ice cream for at least 2 hours, or until you are ready to serve.
4. Garnish with toasted shredded coconut and chopped mint.
TIP: To toast coconut in the oven, spread some shredded coconut on a baking sheet and bake at 325° for 15–20 minutes, stirring every 5 minutes. To toast coconut on top of the stove, put some shredded coconut into a small dry skillet over medium heat, and stir frequently until the edges start to turn golden brown.
COPYRIGHT © 2013 BY GABY DALKIN.
USED BY PERMISSION OF HOUGHTON
MIFFLIN HARCOURT PUBLISHING
COMPANY. ALL RIGHTS RESERVED.
Summer 2014 / Optimum Wellness 49optimumwellnessmagazine.com 49
Pedersen does admit that regardless of the benefits, the saturated fat makes coconut oil a little caloric, at about 117 calories per 1 tablespoon serving. “Some people are really focused on calories,” she says. “As a nutritionist, I am more concerned about the protein you’re getting and the sugar you’re eating. Your body needs calories to move around and do what it does, so we might as well have them from good sources.”
COCONUT OIL TO EATIn addition to providing healthy saturated fats, there are more reasons why coconut oil stands out in the kitchen. For starters, it doesn’t go rancid easily, so it can be stored for years without spoiling. In its unrefined form, it has a smoke point of roughly 350° F (and 400° F when it is refined), which makes it a good choice for cooking because it doesn’t break down easily at high temperatures. You can add a scoop to a smoothie, or bake or cook with it. It has a mild, creamy coconut taste that is relatively neutral in flavor. Even if you don’t like coconut in baked goods, you likely will enjoy coconut oil.
COCONUT OIL FOR YOUR SKINWhen you’ve finished cooking with coconut oil, if you have any left over on a spoon or your hands, rub it on your cuticles or skin, says Cohen. “Coconut oil is my favorite body lotion. It makes skin incredibly silky, healthy and radiant.” She suggests leaving a jar in the shower and rubbing it on your skin right before you towel off. If you want to get really creative, she recommends adding a couple of drops of your favorite essential oil for scent.
Coconut oil has other body-care uses as well: For starters, try it as a hair conditioner or to take off makeup. “It’s brilliant at breaking down waterproof mascara,” says Pedersen, who uses coconut oil as a makeup remover and a moisturizer. She also suggests using it as a shaving cream or bath scrub. To do so, place the coconut oil in the fridge until it is semi-solid. Then, she says, scoop a cup into a blender, whip it up, and pack it into a jar. “This frothy cream can be used as a moisturizer or shaving cream.” Pedersen suggests adding essential oils, lemon zest or herbs for fragrance. “You can mix it half-and-half with Epsom salts to make an amazing bath scrub.”
COCONUT VINEGAR It turns out that coconut trees produce a lot more than just coconuts and coconut oil. Not as commonly known as its oil counterpart, coconut
vinegar derives from fermented coconut water. “It’s vinegar, and it tastes like vinegar. I use it the same way I would use a rice vinegar or a white wine in Asian-style dishes,” Pedersen says. “It does have some probiotics and prebiotics to help the good bacteria in your colon. Some people use it like apple cider vinegar and take a teaspoon of coconut vinegar each morning. I have also used it as a facial toner, and it works really nicely.”
BAKING WITH COCONUT The major benefit of using coconut sugar, Koff says, is that it is unrefined and therefore gives you vitamins and nutrients, whereas refined white sugar does not. You can pretty much use coconut nectar or coconut sugar cup for cup to replace sugar.
Coconut nectar comes from coconut tree flower blossoms. It is on par with using honey or molasses. It’s a bit lighter in flavor than molasses, but a bit heavier tasting than honey. “It really comes down to a texture or taste preference,” Koff says.
Coconut sugar is basically dehydrated nectar that makes for a simple low-glycemic sugar. The only drawback in using it to cook, Pedersen says, is that it doesn’t melt as easily as some sugars. But don’t be deterred. “If you put it in a coffee grinder or food processor, it will help it melt,” she advises.
COCONUT FLOURA popular gluten-free baking option, coconut flour is a byproduct from the coconut milk manufacturing process. To make coconut milk, the coconut meat is soaked in water. It is then dried, and the pulp is grated to make the soft coconut flour. Coconut flour is both gluten-free and high in protein—1 ounce contains 5 grams of protein, making it a popular choice with those who follow a Paleo diet. But, Pedersen cautions, it can be tricky to work with. “It’s incredibly nutritious, but it’s gummy and creates very heavy, moist food. It takes a lot of liquid to make it work,” she explains.
The key to baking with coconut flour, Pedersen says, is that for every 1 to 1.5 cups of coconut flour, 6 eggs and a cup of water are needed. She recommends using regular flour, or less-demanding gluten-free options, and subbing in just 20 to 25 percent of coconut flour. That way you get the key benefits, she says, but a more palatable end product.
One of the world’s most versatile natural products, the coconut has been a staple in island and Asian countries for centuries because of its many uses. Perhaps it’s time to make this tropical treasure a staple in your home, too.
BLACK RICE SALAD WITH MANGO AND PEANUTS
Adapted from Coconut: The Complete Guide to the World’s Most Versatile Superfood by Stephanie PedersenServes 4.
¾ cup orange juice¼ cup fresh lime juice2 tablespoons coconut oil1 tablespoon coconut aminos*
(or use natural soy sauce)Salt to taste3½ cups water2 cups black rice½ red, orange or yellow bell
pepper, diced2 stalks celery, diced1 cup fresh cilantro leaves,
chopped1 cup red onion, finely chopped ½ cup unsalted, dry-roasted
peanuts6 scallions, thinly sliced1 small mango or avocado, diced1 jalapeno, seeded, minced
1. In a large bowl, whisk together orange juice, lime juice, coconut oil, coconut aminos and a pinch of salt. Set aside.
2. In a medium saucepan, heat water to boiling. Season lightly with salt and pour in black rice. Cover, reduce heat to low, and simmer until all liquid is absorbed and rice is tender, about 25 minutes.
3. Remove pan from heat and let stand, covered, for 15 minutes.
4. As rice stands, add bell pepper, celery, cilantro, red onion, peanuts, scallions, mango or avocado, and jalapeno to large bowl of dressing. Stir to coat ingredients.
5. Stir in black rice, stirring gently until coated.
6. Allow to sit for 30 or more minutes for flavors to blend. Then serve.
*COCONUT AMINOS COME FROM
COCONUT SAP. WHEN THE COCONUT
TREE IS TAPPED, IT PRODUCES SAP
(KIND OF LIKE MAPLE SYRUP) FROM ITS
COCONUT BLOSSOMS. THE SAP IS THEN
MIXED WITH SEA SALT AND NATURALLY
AGED. IT LOOKS A LITTLE LIKE SOY SAUCE
AND TASTES SALTY WITH A HINT OF
SWEETNESS.
PH
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Cooking Up a New PlanAN INNOVATIVE PARTNERSHIP PAIRS CHEFS AND DOCTORS IN THE KITCHEN. BY REBECCA L. OLGEIRSON
TOMORROW’S DOCTORS could just as likely hand over a recipe as a prescription.
As our health care system increasingly acknowledges the connection between nutrition and disease, an innovative partnership between two Colorado heavyweights—Johnson & Wales University and the University of Colorado (CU) School of Medicine—is already on that path, providing medical students surprising new tools for patient care.
The Culinary Nutrition Program, an eight-week elective class for first- and second-year medical students, offers a playbook (or rather cookbook) for treating certain diseases with food. Just as importantly, the program, relying on a curriculum developed by The Goldring Center for Culinary Medicine at Tulane University, teaches the medical students how to cook.
“The aim is to provide future physicians with a stronger foundation to counsel patients on health and nutrition,” says Marleen Swanson, a dietitian and department chair in culinary nutrition at the College of Culinary Arts at Johnson & Wales University.
But in order to deliver this information, the medical students
needed exposure to a different kind of lab: the professional kitchens at Johnson & Wales. “We couldn’t have done this without Johnson & Wales,” says Mark Deutchman, M.D., a professor in the Department of Family Medicine at CU who taught the medical portion of the first Culinary Nutrition Program, offered in the spring of 2015.
Friday-evening classes were held in the Johnson & Wales kitchens. Each class began with a medical case-study lecture on health problems such as heart disease, obesity and high blood pressure. Next, Swanson discussed nutrition information related to the topic and selected recipes with ingredients to treat the problem. Then she and her senior culinary students presented a hands-on cooking lesson to the medical students. After preparing the recipes and discussing patient case studies, all of the students and instructors sat down together and enjoyed their meal.
“That was the best part—having the med students see how much knowledge and expertise the culinary students had to contribute,” Deutchman says. “Then the culinary students were able to hear how the med students looked at the situation.”
The program started in Colorado thanks to the persistence of
50 Fall 2015 / Optimum Wellness
Instructor Marleen Swanson (bottom left) with culinary and medical students after preparing a delicious, healthy meal.
optimumwellnessmagazine.com 51
a former CU medical student, Meredith Evans, M.D. While she was in school, Evans’ mother passed along a magazine article highlighting the Tulane program and half-jokingly suggested her daughter start a similar program at CU.
“I grew up with parents who cooked amazing and healthy meals every night, and I developed my own love of cooking as I got older,” says Evans, who has presented medical information during the Friday-night classes. “This program seemed like a great way to combine my passions for cooking and medicine.”
According to Evans, medical students receive very little nutritional information during their studies. “I thought if we could provide students with hands-on experience in the kitchen while also teaching them about nutrition, then we would be improving the ability of future physicians to take care of all kinds of patients with diet-related illnesses, as well as provide preventive counseling for healthy patients.”
Evans brought the idea to her advisor, Dr. Deutchman, and eventually helped secure funding from her own network of friends and family. After a successful first run, CU is now investigating offering future classes.
The curriculum used in Colorado began development at Tulane in 2012 under chef-turned-physician Timothy Harlan, M.D. The Goldring Center for Culinary Medicine is the nation’s first dedicated teaching kitchen implemented at a medical school. CU is currently one of 15 medical schools across the country licensing the curriculum.
“There are a lot of things patients don’t understand,” says Harlan, executive director of The Goldring Center and a practicing internist. “They don’t go to the grocery store with a shopping list that says ‘one bottle monounsaturated fat and one box of complex carbohydrates.’ Our goal has been to translate that conversation so the physicians have those tools in their toolbox.”
It’s that philosophy that drove Evans, now a medical resident, to finalize her decision to practice family medicine.
“Even in the few weeks that I’ve been in residency so far, I’ve found that patients are hungry for this sort of advice from their doctors, and yet no one has really talked to them about it before,” she says. “I plan to use many of the things I learned in the culinary medicine class to help guide discussions with my patients in order to help them stay happy and healthy.”
FOOD FOR ATHLETESWhen it comes to proper care and feeding of a
competitive athlete, it takes more than a bottle
of sports drink to fuel a winner. That’s why the
team at Johnson & Wales created a curriculum
addressing the need for highly skilled professionals
to create performance-optimizing menus for
professional athletes.
“What it really boils down to is a sports nutrition
class with a culinary application that’s heavily rooted
in science,” says chef Adam Sacks, chief instructor
and sports nutritionist at Johnson & Wales. “We break
down the science of sports nutrition as it applies to
metabolically active individuals.”
That means these culinary students work in
a lab, using the same tools found in pro sports
teams’ training rooms to take athletes’ biometrics,
including lactate threshold, blood work and carbon
dioxide output.
The senior-level class prepares students to work
with top-level sports teams such as USA Soccer,
where Johnson & Wales grad Bryson Billapando
serves as executive chef for the men’s national
team. Billapando tries to keep his menus as natural
and organic as possible, while keeping the meals
intriguing to the athletes.
Without giving away his secrets, Billapando says
he keeps the team in top form by avoiding peaks and
valleys in blood sugar levels and relying on particular
foods to help with anti-inflammatory responses. And
since this is a team that travels the globe, Billapando
is ever-conscious of working in strange kitchens
with only the produce that’s available. “It’s not just
preparing the players for the next game—it’s also
about bringing them to the table as a team and
always having a menu that makes them look forward
to mealtime.”
“THAT WAS THE BEST PART—HAVING THE MED STUDENTS SEE HOW MUCH KNOWLEDGE AND EXPERTISE THE CULINARY STUDENTS HAD TO CONTRIBUTE.”
Black Bean QuesadillaTry this sample recipe from the Culinary Nutrition Program; it works well in a diabetic diet or a heart-healthy program. Health bonuses: It offers protein from low-fat, high-fiber beans rather than only cheese, which is high in fat and has no fiber. In addition, it contains plenty of vegetables and herbs, which provide phytonutrients and other therapeutic benefits.
INGREDIENTS1 green bell pepper, diced½ onion, chopped2 garlic cloves, minced4 ounces cremini mushrooms,
sliced2 teaspoons ground cumin½ teaspoon dried oregano½ teaspoon saltFresh black pepper to taste2 teaspoons olive oil1 can (15 ounces) black beans,
rinsed, drained (reserve liquid)
2 tablespoons fresh cilantro, chopped
12 corn tortillas6 tablespoons low-fat sharp
cheese (such as cheddar or Monterey Jack), grated
DIRECTIONS1. Preheat oven to 400°.2. Toss peppers, onions, garlic
and mushrooms with cumin, oregano, salt and pepper in a bowl.
3. Heat oil in a sauté pan over medium heat. Add vegetable mixture. Cook until vegetables are soft, about 4 minutes, stirring often.
4. Add beans and half of reserved bean liquid. Cook until slightly thickened, about 5 minutes. Remove from heat and stir in cilantro. Allow to cool slightly.
5. Lay half of corn tortillas on flat surface; then top each with ¼–½ cup of mixture.
6. Sprinkle top of mixture with 1 tablespoon of cheese blend on each tortilla; then top with another corn tortilla and press gently.
7. Place quesadillas in a single layer on a lined baking sheet. Bake in oven until cheese is melted and outside is crisp, about 5–8 minutes.
Are Cramps, Indigestion, and Fatigue Dragging You Down?
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5 Weeks to a Fall Turkey TrotTHIS YEAR, EARN YOUR THANKSGIVING DINNER AND GET THE FAMILY MOVING BY PARTICIPATING IN A TURKEY TROT. CROSSING THE FINISH LINE IS EASY WITH THIS TRAINING PLAN. BY GINA DEMILLO WAGNER
HOLIDAYS ARE ALL ABOUT TRADITIONS—beloved rituals that we eagerly anticipate each year. Too often, however, Thanksgiving traditions go no further than the family sprawling out in front of the TV after an enormous feast. This year, why not introduce a new tradition—and get some movement in to boot—by signing up for a local turkey trot? These holiday races are typically 5K (3.1 miles) or shorter, and many offer the opportunity for kids and parents to run or walk side-by-side.
“Just like cooking a tasty Thanksgiving dish, when you do a race with your family, you want to have all the right ingredients,” says Sarah Bowen Shea, coauthor of Run Like a Mother (Andrews McMeel, 2010) and cofounder of Another Mother Runner, a national running community. “With children in the mix, this means fun, costumes and a shorter distance, which turkey trots serve up.”
Signing up for a race is an easy way to stay accountable to a fitness plan, Shea notes. Plus, the exercise you’ll gain by jogging two or three times a week will help you live longer, according to researchers at Harvard and Saint Luke’s Mid America Heart Institute.
Five weeks is plenty of time to work up to 3.1 miles, whether you plan to run, jog or walk the distance (or some combination). If you’re starting from zero, take it slowly, mix running with walking and add no more than a half mile to your longest run each week, Shea suggests. On non-running days, you can change up the routine with low-impact cross-training like swimming, yoga, light weight training or bicycling.
Use the program on the following page as a guide. Cut it out and hang it on your fridge to keep track of your progress! Many coaches recommend ending your training week on the same day that your race will be. (Because Thanksgiving races tend to be on Thanksgiving Day, Day 7 of each week will be a Thursday.) That said, you can adapt the program to best accommodate your schedule.
moveP
HO
TO
TIM
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A FAMILY AFFAIR
What could be more fun than training with your kids for a turkey trot? This training program works for adults
and kids 10 and up. But kids, like adults,
are individual, so check with your
child’s doctor before starting any training
program. And remember that many events have shorter
distances just for kids, so if they’re not old enough to train for a 5K, they can still get a “race”
experience.
MEASURING DISTANCEThere are several ways to monitor the distance of your runs. Use Google Maps in pedestrian mode to plan out your route. Download apps like Map My Run (mapmyrun.com) or Strava (strava.com), which allow you to track your workouts using your phone’s GPS. Or, if there’s a school or community center near you with a running track, you can easily track your progress there. One lap around a standard track equals a quarter mile.
optimumwellnessmagazine.com 53
Are Cramps, Indigestion, and Fatigue Dragging You Down?
Spring Back to Health with Aqua ora® High Potency 9.
Learn about gut health: Take the Candida test at kingbio.com.
Candida can a ect your intestinal balance. Aquafl ora® High Potency 9 o ers a safe, natural, homeopathic approach to restoration.
move
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5
Brisk 30-minute walk
Brisk 30-minute walk
Brisk 30- to 45-minute walk
Brisk 45-minute walk
Brisk 45-minute walk
Run 1/4 mile, walk 1/4 mile (repeat once)
Run 3/4 mile, walk 1/4 mile (repeat once)
Run 3/4 mile, walk 1/4 mile (repeat once)
Run 1 mile, walk 1/2 mile (repeat once)
Run 1.5 miles, walk 1/2 mile (repeat once)
Rest or cross-train
Rest or cross-train
Rest or cross-train
Rest Rest
Rest or cross-train
Rest or cross-train
Rest or cross-train
Rest or cross-train
Rest or cross-train
Run 1/2 mile, walk 1/4 mile (repeat once)
Run 1 mile, walk 1/2 mile (repeat once)
Run 1 mile, walk 1/4 mile (repeat once)
Run 1.5 mile, walk 1/2 mile (repeat once)
Run 1.75 miles, walk 1/4 mile (repeat once)
Rest Rest Rest Rest Rest
Run 3/4 mile- 1 mile
Run 1 mile-1.5 miles
Run 1.5 miles-2 miles
Run 2 miles-2.5 miles
TURKEY TROT! Have fun!
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Turkey Trot Training PlanSTART HERE
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LOCAL TURKEY TROTSSIGN UP FOR ONE OF THESE FUN THANKSGIVING DAY RACES. CHECK OUT RUNNINGINTHEUSA.COM FOR MORE RACES AROUND THE HOLIDAYS AND THROUGHOUT THE YEAR.
42ND ANNUAL MILE
HIGH UNITED WAY
TURKEY TROT
Distances:
4-mile or 1/4-mile
Family Fun Run
Where:
Washington Park,
Denver
Fun factor:
Join 10,000 other
runners—dogs are
welcome, too!
Benefits:
Mile High United Way
Register:
unitedwaydenver.org/
turkey-trot
18TH ANNUAL
TURKEY TROT
Distances:
5K and 2K
Gobbler Trek
Where:
North Colorado
Medical Center, Greeley
Fun factor:
Prize money and pies
to top finishers and
age-group winners
Benefits:
Cardiac and pulmonary
rehabilitation programs
at North Colorado
Medical Center
Register:
ncmcfoundation.org/
events/turkey-trot
18TH ANNUAL YMCA
OF THE PIKES PEAK
REGION TURKEY
TROT
Distances:
5K and Kids Fun Run
Where:
Briargate YMCA,
Colorado Springs
Fun factor:
Costumes are
encouraged!
Benefits:
YMCA of the Pikes Peak
Region programs
Register:
ppymca.org/programs/
running-races/race-
series
HOW TO CHOOSE RUNNING SHOES
• Visit a specialty shop. If
you’ve never purchased
running shoes before,
the experts at a running
store can help. Ask for
an employee who’s
trained in evaluating
running gait. Be sure
to jog a few test laps
around the store or on a
treadmill (if the store has
one) in different shoes
that you have picked out
—before you commit to
a purchase.
• Shop after work. The
American College of
Sports Medicine (ACSM)
recommends trying on
athletic shoes at the end
of the day, when your
feet are slightly swollen.
This will ensure that you
choose shoes that aren’t
too tight. You should
have at least a half-inch
of space between your
toes and the front of the
shoe, ACSM says.
• Choose function
over fashion. It can
be tempting to choose
the flashiest, trendiest
running shoes available.
Take your time and think
about which models feel
the best on your feet.
Pay particular attention
to any spots that slip
or rub, and remember
that any discomfort is
amplified during a race.
9_OW_SU15_Boost.indd 44 5/29/15 4:17 PM
boost
optimumwellnessmagazine.com 57
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Respect Your ElderberryFOR MILLENNIA, THIS HERBAL COLD AND FLU FIGHTER HAS BEEN A MEDICINE-CABINET STAPLE. MAYBE IT’S TIME TO ADD IT TO YOURS? BY KELLEE KATAGI
WHAT IS IT? Black elderberries grow on elder trees and shrubs (Sambucus nigra) indigenous to Europe, Africa and Asia, and now common in North America, too. The raw berries are toxic, but when cooked they are a good source of antioxidants and fiber.
USE IT FOR: Shortening the duration of colds and flu; may also boost the immune system and fight inflammation.
THE SCIENCE: Anecdotal evidence abounds: As early as 400 B.C., Hippocrates called the elder tree his “medicine chest,” and its popularity as an upper-respiratory remedy has continued through the centuries. A few small modern-science studies vouch for its benefits. For example, a 60-participant study published in 2004 in the Journal of International Medical Research showed that an elderberry
extract compound (Sambucol) shortened flu symptoms by up to four days (note: Sambucol also contains other herbs and vitamin C). In a 2015 Australian study with 312 participants, elderberry capsules reduced the length of colds for international travelers. Also, in 2011 German researchers found that liquid elderberry extract inhibited the flu virus and human pathogenic bacteria in a lab setting. Most researchers agree, however, that more studies are needed to confirm elderberry’s efficacy.
HOW TO TAKE IT: Supplements usually deliver the berries as a liquid syrup or extract, but capsules are also available. As a syrup or extract, sweet-tart elderberry can be taken alone or added to herbal teas, lemonade or sparkling water. Start taking it at the first sign of illness; an average dose is 1 teaspoon, four times a day for up to five days.
Turn the
page for
more on
elderberry
and other
natural
supplements
that help
with
immunity.
boost SUPPLEMENTAL HEALTH CARE
PROBIOTICS
According to research, healthy gut microflora (bacteria)—also known as probiotics—regulate the immune response and help the body resolve problems faster, Kingsbury says. These helpful bacteria fight off bad bugs and viruses, and keep inflammation in check, another plus for immunity because inflammation is the body’s normal response to injuries or infections.How to take: Opt for probiotic-rich foods, such as yogurt or kefir with “live and active cultures,” sauerkraut, tempeh, miso and fermented nondairy beverages—plus prebiotic fiber in plant foods, such as roots and green leafy vegetables, which helps probiotics flourish. Add in probiotic supplements during and after illness. Look for: Certain probiotic strains will likely work better for your particular body than others. It may take some trial and error, Kingsbury says. Opt for refrigerated products clearly labeled with specific strains; talk to the expert at your store about what’s right for you. Try Nutrition Now PB 8, a proprietary probiotic blend at a good introductory price.
Fall into HealthSTRENGTHEN YOUR IMMUNITY WITH THESE 5 NATURAL SUPPLEMENTS. BY RADHA MARCUM
IT’S NO SURPRISE that with fall and winter come a spike in colds and flus. Although you can’t do anything about the weather, you can help your immune system adjust to it so it can protect you 24/7 from bacteria, viruses and other “foreign” invaders that enter through your skin, airways or digestive system.
Your body fights invaders in two ways: innate immunity (physical barriers, such as skin, stomach acid, mucus) and adaptive immune responses (antibodies and specialized blood cells). Healthy immune function often suffers when we eat too many processed foods, especially refined sugar, or when we encounter environmental toxins, says Sheila Kingsbury, N.D., R.H., and chair of botanical medicine at Bastyr University in Kenmore, Wash. Fortunately, there are many ways to strengthen immunity, too.
Ample rest and exercise, and eating a well-rounded diet with plenty of antioxidant-rich fruits and vegetables—especially those with deep color, such as berries, dark leafy greens, and red and orange root vegetables—help keep your immune system in tip-top shape. Also, Kingsbury recommends these supplements for extra immune support to carry you healthfully through the change of seasons.
58 Fall 2015 / Optimum Wellness
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.©2015 Church & Dwight Co., Inc. NUTRITION NOW, RHINO and PB8 are trademarks of Church & Dwight Co., Inc.
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The exclusive line of BioPerine® enhanced formulas in fast-acting liquid soft-gels
Available in stores with our Optimum Wellness Centers is a registered trademark of Sabinsa Corporation.
NEW PRODUCTS!✁
Consumer: Redeemable at retail locations only. Not valid for online or mail-order purchases. Retailer: Irwin Naturals will reimburse you for the face value plus 8 (cents) handling provided it is redeemed by a consumer at the time of purchase on the brand specifi ed. Coupons not properly redeemed will be void and held. Reproduction by any party by any means is expressly prohibited. Any other use constitutes fraud. Irwin Naturals reserves the right to deny reimbursement (due to misredemption activity) and/or request proof of purchase for coupon(s) submitted. Mail to: CMS Dept. 10363, Irwin Naturals, 1 Faw-cett Drive, Del Rio, TX 78840. Cash value: .001 (cents). Void where taxed or restricted. ONE COUPON PER PURCHASE. Not valid for mail order/websites. Retail only.
EXPIRES 12/31/15 MANUFACTURERS COUPON
SAVE $2ANY IRWIN NATUR ALS PRODUCT
These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
For over 20 years, Irwin Naturals has formulated “best-in-class” supplements that address a wide spectrum of health needs. Our extensive line uses an all liquid soft-gel delivery that offers superior advantages over hard-to-digest tablets and capsules. Plus, our signature BioPerine Complex enhances nutrient absorption and potency. Check out some of the latest additions to our family of products below and if you are not yet familiar with the entire breadth of this amazing health conscious brand, then check us out at www.IrwinNaturals.com and put yourself on the path to a happier, healthier you.
7448-AD-INFAMILY-OPWELLNESS-SEP15.indd 1 8/18/15 10:53 AM
ELDERBERRYThe dark, round berries of the Sambucus nigra plant have been used for centuries to treat respiratory illnesses, partly because they contain anthocyanin, a potent antioxidant. “Elderberry has antiviral properties, tones the immune system and supports healthy mucous membranes,” Kingsbury says. “This is a safe, adaptable remedy.” How to take: Kingsbury recommends a teaspoon of syrup throughout cold and flu season to beef up the immune system. If you get ill, increase the frequency to 3–4 times per day. Look for: Honey-, sugar- or glycerin-based elderberry syrups; elderberry lozenges and teas; and elderberry as a component of complementary herb mixtures. Do not give honey-based syrups to infants 12 months or younger. Well-known brands with elderberry products include Nature’s Way and Gaia Herbs.
ASTRAGALUS
A popular herb in traditional Chinese medicine, astragalus battles bacteria, viruses and stress. “I recommend this herb particularly for people who get more than four to six colds per year,” Kingsbury says. Initial research on the herb shows that astragalus may work by stimulating and bolstering the immune system.How to take: To reach full efficacy, astragalus should be taken for
three to six months in tincture or glyceride form. Take 1 teaspoon per day for prevention, more if you’re feeling sick. For adults, Kingsbury recommends astragalus in combination with eleuthero (Siberian ginseng), at ½ to 1 teaspoon per day. Take eleuthero only in the morning because it can have a stimulating effect similar to caffeine.Look for: Well-known brands, including Nature’s Way and Herb Pharm, with independently verified ingredients.
MUSHROOMS
In recent research, medicinal mushrooms—such as reishi, shiitake and turkey tail, among others—have been found to stimulate white blood cell production and boost immunity. The beta-glucans in most mushrooms strengthen the immune system, and mushrooms’ polysaccharides modulate immunity. “Mushrooms are good for long-term and major episodes of illness, from colds to cancer,” Kingsbury says.How to take: Mushrooms are most easily taken in capsules. Take 1–4 capsules per day, depending on the severity of illness. Mushrooms are safe to take long-term.Look for: A combination of mushroom species, such as those available from Host Defense’s Stamets 7 and MyCommunity.
Head to pages
31–32 for a
medley of
healthy, tasty
mushroom
recipes.
OMEGA-3 FATTY ACIDSLong revered for anti-inflammatory effects, omega-3s also balance the immune system, increasing or reducing immune response as needed. In one recent study, mothers who consumed 400 mg DHA (a popular omega-3) during pregnancy significantly reduced the likelihood that their children would catch colds during the first month after birth.How to take: For general immune support, supplement with a 1,000-mg omega-3 fatty acid combination daily. Kingsbury recommends 1 tablespoon of cod liver oil, for example. Look for: Fish oil supplements containing at least 300 mg EPA that are independently verified free of mercury and other contaminants. Try Nordic Naturals’ Ultimate Omega items or Barlean’s Swirl oils.
What Is Normal?
One or two colds per year is typical, says Shelia Kingsbury, N.D., R.H. “If
that increases to four to six colds—or being sick a lot in winter—it may
indicate a breakdown in your immune system.” Other signs your immunity
is compromised: chronic eczema, respiratory allergies and digestive issues.
Digestive issues—from food intolerance to food allergy—signal poor
immunity because the gut is lined with lymphatic tissue designed to protect
the body from invaders. “A lot of our immune system is contained in our
gut,” Kingsbury explains.
V E G A O N E S M O O T H I E
1 scoop Vega One French Vanilla
1 whole orange, peeled
1 cup non-dairy milk
1 cup frozen blueberries
Add all ingredients to blenderand blend until smoothie.
BlueberryOrange
On any small tub of Vega One Nutritional Shake (14.6oz–15.4oz)
SAVE $5To 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: Valid in King Soopers stores where Vega is sold. Offer valid until 12/31/15. Contact/Inquire within.
MANUFACTURER’S COUPON EXPIRES DECEMBER 31, 2015
OPTIMUM WELLNESS
SOLUTIONS
All supplements referenced
in the magazine are available
in King Soopers & City Market
Optimum Wellness Centers.
See page 62 for a complete
list of locations.
Solutions Natural Vitamins and Body Care
Over 3,000 Natural Vitamin and Body Care Products now available in these convenient locations:
ARVADA8031 Wadsworth Blvd15200 West 64th Ave
AURORA25701 E Smoky Hill Rd
AVON0072 Beaver Creek Pl
BOULDER3600 Table Mesa Dr
1650 30th St
BRIGHTON100 North 50th Ave
COLORADO SPRINGS3620 Austin Bluffs Pkwy
COMMERCE CITY15051 East 104th Ave
DILLON300 Dillon Ridge Rd
DENVER1155 East 9th Ave
1950 Chestnut Place2810 Quebec St
3100 South Sheridan
DURANGO6 Town Plaza Shopping Ctr
EL JEBEL250 East Valley Rd
ENGLEWOOD3475 S University Blvd 5050 S Federal Blvd
EVERGREEN1173 Bergen Pkwy
FT. COLLINS1015 South Taft Hill Rd
4503 John F Kennedy Pkwy
GLENDALE4600 Leetsdale Dr
GRAND JUNCTION630 24 Rd
GREELEY6922 10th St
GREENWOOD VILLAGE6000 South Holly
4910 South Yosemite
GUNNISON880 North Main
HIGHLANDS RANCH4000 Red Cedar Dr
9551 S University Blvd 8673 South Quebec
LAFAYETTE480 N Hwy 287
LITTLETON100 Littleton Blvd
LONGMONT995 South Hover St
LOUISVILLE1375 South Boulder Rd
LOVELAND253 East 29th St.
PAGOSA SPRINGS165 Country Center Dr
PARKER12959 South Parker Rd
STEAMBOAT SPRINGS1825 Central Park Plaza
THORNTON13700 Colorado Blvd
*opens 10/7
WHEATRIDGE3400 Youngfield
Wellness is a Choice... Take Charge of your Health!
Optimum Wellness Specialist
TO ADVERTISE CALL: 800-852-0857 OR EMAIL: [email protected]
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TO ADVERTISE CALL: 800-852-0857 OR EMAIL: [email protected]
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Retailer: We will reimburse you the face value of this coupon plus 8¢ handling provided it is redeemed by a consumer at the time of purchase on the brand specified. Coupons not properly redeemed will be void and held. Reproduction of this coupon is expressly prohibited. (Any other use constitutes fraud.) Mail to: CMS Dept. 52697, Nurture, Inc., 1 Fawcett Drive, Del Rio, TX 78840. Cash value .001¢. Void where taxed or restricted. LIMIT ONE COUPON PER CUSTOMER GOOD ONLY IN THE U.S.A.
MANUFACTURER’S COUPON | EXPIRES 9/13/2015
Retail Value
$1 OFFANY 3 HAPPY FAMILY
PRODUCTS
PUBLISHER Deborah Juris
EDITOR Brendan Harrington
CREATIVE DIRECTOR Mark Lesh
ASSISTANT EDITOR Kellee Katagi
COPY EDITOR Kellee Katagi
Summer 2015 | volume 03 issue 03optimumwellness.com
PROJECT MANAGER Susan Humphrey
CONTRIBUTING WRITERS Berne Broudy, Courtney Collado, Kellee Katagi, Rhea Maze, Rebecca Olgeirson
CONTRIBUTING ARTISTS Aaron Colussi, Brian Love, Julia Vandenoever
ADVERTISING SALESDeborah Juris, Sue Sheerin
PUBLISHED BY
www.hungryeyemedia.com800.852.0857
MANUFACTURER’S COUPON EXPIRATION 10/1/2015
$1.00 off Retailer: Icelandic Milk & Skyr Co. will reimburse you the face value of this coupon plus 8 cents handling for coupons redeemed in accordance with this offer. Invoices proving the purchase of sufficient stock to support coupon submission must be provided upon request. Consumers are limited to one coupon for each item and are responsible for all taxes. Cash value is .0001 cents. Void where prohibited by law. Send all coupons to: siggi’s dairy | P.O. Box 407 | MPS Dept. No. 912 | Cinnaminson, NJ 08077
any two (2) 5.3oz cups of siggi’s skyr
For more information and recipes, visit siggisdairy.com5 9 8 2 4 8 9 9 2 3 3 6
0898248 - 3 0 0 0 3 5
MANUFACTURER’S COUPON EXPIRATION DATE: 9/20/2015
0749826-701210
SAVE $3.00 Consumer: This coupon good only on the purchase of products indicated. Any other use constitutes fraud. Limit one coupon per purchase per customer. Consumer pays any sales tax. Void if copied, transferred, prohibited, taxed or restricted. Good only in USA, including U.S. Military Bases.
Retailer: For payment of face value, plus 8¢ handling, send to Worldwide C/O CMS, Dept. 30768, 1 Fawcett Drive, Del Rio, TX 78840. Coupon will be paid only if presented by an authorized retailer of our merchandise. Cash redemption value of 1/100 of one cent. EXPIRES: 9/20/2015.
DO NOT PRINT THIS SLUG
Fn: 15-US-1025-AD-LAYP/U: 14-US-1037-AD-LAY
US NUTRITIONKROGERPublication: OPTIMUM WELLNESS6/10/15
PAGE 2
Trim & Live Size: 3.625 x 2.25”
Layout: 3/30/15 dr/smRev: 4/10/15 dr/smApproved: 4/15/15 dr/sm
Product:Vanilla Whey: S054450-AE-01B-RDG
Fonts:Helvetica Palma
Colors:CMYK
powderon any
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MANUFACTURER’S COUPON OFFER EXPIRES 10/1/15
$3OFF
Empowering Extraordinary Health®
Empowering Extraordinary Health
Offer Excludes Packets.
ANY RAW MEALTM, RAW PROTEINTM, RAW FITTM,
ONE (1) FLAVOR OF
Offe
r Ex
clud
es P
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Con
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LLC
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MK45_051815_LivingNaturallyCoupon.indd 1 5/21/15 12:27 PM
CONSUMER AND RETAILER: LIMIT ONE (1) COUPON PER PURCHASE OF SPECIFIED PRODUCT AND QUANTITY STATED IN THE SAME SHOPPING TRIP. NOT TO BE COMBINED WITH ANY OTHER COUPON(S). Void if expired, reproduced, altered, copied, sold, purchased, transferred, or exchanged to any person, firm, or group prior to store redemption, or where prohibited or restricted by law. NO cash value and NO cash back. Good only on products indicated. Any other use constitutes fraud. Cash value 1/100¢. No cash back if coupon value exceeds selling price. Valid only in the USA. CONSUMER: You pay any sales tax. RETAILER: Beanitos, Inc. will reimburse you for the face value of this coupon plus 8¢ handling if submitted in accordance with Beanitos, Inc. Coupon Redemption Policy (available upon request). Invoices proving purchase of stock covering coupons must be shown on request. MAIL COUPONS TO: Inmar Dept #52834, Beanitos, Inc., 1 Fawcett Drive, Del Rio, TX 78840.
MANUFACTURE’S COUPON - EXPIRES 10/01/15 DO NOT DOUBLE OR TRIPLE - LIMIT ONE COUPON PER ITEM PURCHASED.
Over 3,000 Natural Vitamin and Body Care Products now available in these convenient locations:
ARVADA8031 Wadsworth Blvd15200 West 64th Ave
AURORA25701 E Smoky Hill Rd
AVON0072 Beaver Creek Pl
BOULDER3600 Table Mesa Dr
1650 30th St
BRIGHTON100 North 50th Ave
COLORADO SPRINGS3620 Austin Bluffs Pkwy
COMMERCE CITY15051 East 104th Ave
DILLON300 Dillon Ridge Rd
DENVER1155 East 9th Ave2810 Quebec St
3100 South Sheridan
DURANGO6 Town Plaza Shopping Ctr
EL JEBEL250 East Valley Rd
ENGLEWOOD3475 S University Blvd 5050 S Federal Blvd
EVERGREEN1173 Bergen Pkwy
FT. COLLINS1015 South Taft Hill Rd
4503 John F Kennedy Pkwy
GLENDALE4600 Leetsdale Dr
GRAND JUNCTION630 24 Rd
GREELEY6922 10th St
GREENWOOD VILLAGE6000 South Holly
4910 South Yosemite
GUNNISON880 North Main
HIGHLANDS RANCH4000 Red Cedar Dr
9551 S University Blvd 8673 South Quebec
LAFAYETTE480 N Hwy 287
LITTLETON100 Littleton Blvd
LONGMONT995 South Hover St
LOUISVILLE1375 South Boulder Rd
LOVELAND253 East 29th St.
PARKER12959 South Parker Rd
STEAMBOAT SPRINGS1825 Central Park Plaza
WHEATRIDGE3400 Youngfield
Wellness is a Choice... Take Charge of your Health!
Optimum Wellness Specialist
10_OW_SU15_Clip.indd 51 5/29/15 4:20 PM
$2.00CONSUMER: One coupon per purchase. Good only on product indicated. Consumer pays any sales tax. Void if sold, exchanged or transferred. RETAILER: Redeem on terms stated for consumer upon purchase of product indicated. ANY OTHER USE CONSTITUTES FRAUD. If submitted in compliance with Fishpeoples’s Coupon Redemption Policy (copies available upon request), you will be reimbursed face value plus 8¢. Mail to: 817 NE Madrona St., Portland, OR 97211. Failure to produce on request invoices proving purchase of stock covering coupons may void all coupons submitted. Void if taxed, restricted, prohibited or presented by other than retailers of our products. Cash value 1/100¢.
WHEN YOU BUY ANY 1 FISHPEOPLEPRODUCT.( CHOWDER, BISQUE, OR ENTRÉE STARTER)
OFFER GOOD THROUGH 12.31.2015
$5.00 OFFANY HEALTHY SKOOP PRODUCT
MANUFACTURER’S COUPON EXPIRES 12/31/15
Limit one coupon per purchase. May not be combined with other offers. Coupon cannot be doubled. VOID if reproduced. Good at retail stores only. Not valid for online purchases. Retailer: Skoop, LLC will reimburse you the face value of this coupon + 8 cents handling for coupons redeemed in accordance with this offer. Invoices proving purchase of sufficient stock must be provided upon request. Send all coupons directly to: Healthy Skoop, 2438 30th
Street, Boulder, CO, 80301. We do not pay clearing house fees.
9 990800 300824
0090800-021010
Send all coupons to: HERB PHARMBox 407, MPS, Dept. 684 Cinnaminson, NJ 08077
Save $2.00MANUFACTURER’S COUPON | EXPIRES 12/31/2015
Any one (1) Herb Pharm liquid herbal extractRetailer: Herb Pharm will reimburse you the face value of this coupon plus8 cents handling for coupons redeemed in accordance with this offer. Invoicesproving purchase of sufficient stock to support coupon submissions must be provided upon request. Consumers are limited to one coupon per purchase andare responsible for all taxes. Cash value is .0001 cents.
Manufacturer’s Coupon • Expires 12/31/15
any Love Grown Foods®hot or cold cereal
For more information on our products, please visit:www.lovegrownfoods.com/products
$1.00 OFF
Consumer and Retailer: LIMIT ONE (1) COUPON PER PURCHASE OF SPEC-IFIED PRODUCT AND QUANTITY STATED. NOT TO BE COMBINED WITH ANY OTHER COUPON(S). LIMIT OF TWO (2) IDENTICAL COUPONS IN SAME SHOPPING TRIP. Void if expired, reproduced, altered, copied, sold, purchased, transferred, or exchanged to any person, firm, or group prior to store redemption, or where prohibited or restricted by law. Any other use constitutes fraud. Consumer: You pay any sales tax. Retailer: Love Grown Foods, LLC will reimburse you for the face value of this coupon plus 8¢ han-dling if submitted in accordance with Love Grown Foods Coupon Redemp-tion Policy (available upon request). Mail coupons to: Inmar Dept #50563, Love Grown Foods, 1 Fawcett Drive, Del Rio, TX 78840. Cash value 1/100¢. No cash back if coupon value exceeds selling price. Valid only in the USA.
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!
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!
JULI
A V
AN
DE
NO
EV
ERDr. 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.
64 Fall 2015 / Optimum Wellness
thriveHow kindness can affect your immune system. In a Harvard study, 132 students watched a video of Mother Teresa carrying out acts of charitable giving. After the video, all of the students registered an increase in their level of immunoglobulin A, your body’s primary defense against viruses. I’m not saying you need to watch Mother Teresa every day, but if we decorate our lives with good friendships and relationships, and act as supportive, giving humans, the impact on our immune systems will be profound. Treat your refrigerator like a giant medicine cabinet. As Hippocrates said, “Let food be thy medicine and medicine be thy food.” Your kitchen holds a giant medicine cabinet—your fridge!—so treat it
DR. JAMES ROUSEOn the importance of being kind, a different type of medicine cabinet and enjoying a digital sunset.
that way. What you consume every day builds and sways your body and your immune system, so fill that giant medicine cabinet with beautiful, healthy foods. Extra feel-good points for eating the greatest variety of colors from as many different vegetables and fruits.
Eat snacks throughout the day. I’m a huge fan of midmorning and midafternoon snacks when my blood sugar is low.
One of the most powerful indicators of a strong will is to keep your blood sugar balanced. If you’re out there
building a great big life, your brain is helping you do this. And you need a good supply of glucose so your brain can be strong to its conviction.
Be blissful with dark chocolate. I love dark chocolate, particularly in the afternoon. Good dark chocolate—minimum 70 percent cocoa—can reduce levels of cortisol, a stress hormone. According to research, dark chocolate also helps produce anandamide, a natural “bliss” chemical in
our body. Spread a thin layer of almond butter on a bar. It will be a Kumbaya moment for both
your brain and body.
Try a digital sunset. I am zealous about bedtime. No matter what is going on, I’m in bed at 9 every night. So at my house, within an hour of the sun going down, we power down anything with on/off buttons—it’s our digital sunset. The blue light that comes out of your phone, your TV, your computer disrupts your body’s ability to produce a healthy level of melatonin, a hormone that regulates sleep and wake cycles. So power down by reading a real book, turning the pages with your fingers. Or spend time with your loved ones, hang out, play games, commune together. Visually demonstrate living life well.
GOOD BUGS for HAPPY BELLIES
EVERY POUCH IS PACKED WITH 10 Live & Active Probiotic Cultures
W organic whole milk
X high in protein, calcium & vitamin D
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CONSUMER: LIMIT ONE COUPON PER PURCHASE. 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. Any other use constitutes fraud. Consumer pays sales tax. Discount may not be combined with any other offer. No cashback. RETAILER: Lifeway Foods 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 Lifeway Foods, Mandlik & Rhodes, PO Box 490, Dept # 1381, Tecate, CA 91980. Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted. Void if copied, reproduced, altered, transferred, sold or exchanged. Cash value: 1/100¢. © 2015 Lifeway Foods, All Rights Reserved.
MANUFACTURER’S COUPON EXPIRATION DATE 12/31/15
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