natural living winter 2015

37HOLIDAY GIFT IDEAS

A guide to winter squash, the season’s heartiest vegetable

Going For

GOURDBREAKFAST OF CHAMPIONS Victory goes to those who eat first

LADLE OF LOVE7 delicious and warming winter soups

TECH CRUNCH Digital tools to help you stick to your workout

Compliments of

WINTER 2015

Embrace Your Wellness

THE RISING COST OF FOOD WASTE AND HOW YOU CAN STOP IT.

A Fine Addition To Any Holiday Celebration100% Juice From U.S. Grown Fresh Apples - A Family Tradition Since 1868

welcome letter

NaturalLivingMag.org 1

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Morning Glory As a mother, I’m hyper aware of the messages—spoken

and unspoken—that I send to my kids. Ever since they were

very small, I’ve tried to impart on them the importance of a

healthy diet. I’m happy to say that I do take my work home

with me, so to speak, and I’d like to think that they’re picking

up what I’m laying down. They understand the value of

eating wholesome, natural foods.

Like any parent—any human being, for that matter—I

occasionally make exceptions. From time to time, I gulp

down a sugary soda with dinner as an indulgence after a

long day. Now and then I turn a blind eye when my kid’s

lunch box comes home from school with the apple still

inside. Could we all do better? Sure. Do I beat myself up

over those things or harp on

my kids? Of course not. Making

strategic allowances is the

first rule of peaceful parenting.

However, when it comes to how

and what my family eats, one

thing is nonnegotiable: breakfast.

They can beg for those sugary

cereals all the want, but they

know it will get them nowhere. Not only do I insist the whole

family eats a fresh, rounded meal before heading off to

school and work, I insist that we prepare and eat it together.

For me, it’s as much about nutrition as it is about ritual. This is

our time to connect as a family, and it’s our way of setting the

pace, so we don’t start our day racing to catch up. Breakfast

is my happy meal, which is why I love the feature on page

20—it proves that breakfast doesn’t have to be juvenile to

be fun, and it doesn’t have to be complex to be complete.

What’s more, breakfast is a great time to use up all the scraps

and leftovers that might otherwise end up in the trash. If our

family breakfast ritual can put a dent in the 133 billion pounds

of food Americans send to the landfill (“Wasting Away,” page

25), you can bet we’ll get up a few minutes early.

You know what food is virtually impossible to waste?

Winter squash. It is, arguably, the most versatile vegetable

in the produce section: It’s delicious in pastas, soups,

sandwiches, casseroles, salads and even desserts, and it’s

also amazing on its own, steamed or sautéed with a few

seasonings. Check out the recipes on page 14.

Finally, check out the gift guide we’ve compiled on page

10. You don’t have to run all over town during the crazy

holiday season to buy presents for your friends and family.

You might be surprised how many special items are hiding in

plain sight on QFC’s shelves.

Enjoy the issue.

Mora Mahoney

Natural Foods Category Manager, QFC

[email protected]

When it comes to how and what

my family eats, one thing is

nonnegotiable: breakfast.


PUBLISHER Deborah Juris

EDITOR Deborah Williams

CREATIVE DIRECTOR Mark Lesh

COPY EDITOR Kellee Katagi

PROJECT MANAGER Susan Humphrey

CONTRIBUTING WRITERS Berne Broudy

Nancy Coulter-ParkerKellee Katagi

Vicki Martinez

CONTRIBUTING ARTISTS Keri BascettaAaron Colussi

Julia Vandenoever

PUBLISHED BY

www.hungryeyemedia.com800.852.0857

Winter 2015 | volume 02 issue 01 NaturalLivingMag.org

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Make CocoaVia® daily cocoa extract supplement your source for cocoa fl avanols. There have been over 100 scientifi c studies on cocoa fl avanols. Found naturally in cocoa beans, the cocoa fl avanols in our special

Cocoapro™ cocoa extract are scientifi cally proven to help maintain healthy circulation†—a key to living well and aging well.

CocoaVia® daily supplement is made with Cocoapro™ cocoa extract and is available

in two convenient forms; capsules and stick packs. With 20-30 calories per serving, CocoaVia® supplements mix easily with coffee, yogurt, protein shakes,milk and more. No added sugar, artifi cial colors, fl avors or preservatives.

To fi nd a store near you, visit CocoaVia.com/retailLook for CocoaVia® products at

Helps support healthy aging by promoting cardiovascular health.†

Taken daily, cocoa fl avanols in CocoaVia® supplement help support healthy circulation,† important for:

• Cardiovascular health• Cognitive health• Exercise performance

• Blood fl ow• Heart health• Skin health

To learn more, visit CocoaVia.com or connect at

Nourish your body,redefi ne your age.™

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think

Wasting AwayARE WE SQUANDERING OUR FARM-TO-TABLE EFFORTS WITH OUR PLATE-TO-LANDFILL TENDENCIES? BY VICKI MARTINEZ

THE TABLE IS SET, THE FEAST IS PILED HIGH—candied yams, mashed potatoes, Grandma’s famous stuffing—the family gathers around, the hostess takes the turkey … and throws it in the trash. Wouldn’t happen, right? Maybe not. Yet an in-depth analysis by the National Resources Defense Council (NRDC) estimates the average American household throws away the equivalent—close to 20 pounds of food—each month.

What’s worse: Much of our “waste” is not waste at all. Whether it’s the soft peaches we forgot about for a few days in the back of the crisper drawer, the leftovers we don’t feel like eating for yet another night or the eggs that are a few days beyond their posted sell-by date, a lot of what we pitch is actually safe, wholesome food that could feed the 50 million food-insecure people in this country. And we—American households—are only part of a much bigger picture.

The USDA Economic Research Service estimates that of the 430 billion pounds of our available food supply, the United States wastes more than 133 billion pounds every year. Household waste accounts for 21 percent of that, but plenty happens at earlier stages along the food-supply chain. Culling—the practice of rejecting cosmetically unappealing produce—pests, extreme weather and labor shortages are some of the earliest culprits in the fields and on the farm.

Some food gets damaged or spoiled during processing or shipping, especially if it travels long distances. Producers, stores and restaurants often overestimate demand, which leads to overplanting and overbuying, and consumers overestimate their capacity to prepare and eat what they put in their grocery carts. According to the NRDC, reducing waste by just 15 percent would be enough to feed 25 million Americans annually. Here we explore what causes this extreme waste and what we can do about it—during the holidays and year-round.

AN OUNCE OF PREVENTION IS WORTH TONS OF CUREIn 2013 the EPA joined with the USDA to launch the U.S. Food Waste Challenge (usda.gov/oce/foodwaste), a program calling manufacturers and retailers to reduce, recover and recycle food waste. Producers and companies throughout the nation are finding creative ways to do just that.

ON THE FARM: The ancient practice of gleaning—picking or scavenging unharvested crops—is making a comeback. Many volunteer organizations coordinate gleaning efforts to collect the leftover or discarded produce following a commercial harvest and to donate it to local food banks and soup kitchens.

OptimumWellness.com 25

10

09

05

14 2532

ARTISANHONEY

volume 02, issue 01: winter 2015

departments begin

05 “Take your kids to the store with you. Tell them, ‘Buy anything you want that’s not processed, and we’ll figure out how to make it together.’ Expose them to real food.” PLUS: Most of us rarely look past the end of our shopping list. But spend a few minutes exploring the aisles of your grocery store, and you’ll find holiday gift-worthy goodies you’ve never noticed before. Also, body care products as good for the earth as they are for your skin.

eat13 BEYOND BUTTERNUT

Get acquainted with the lesser-known, equally delicious winter squash varieties, and expand your culinary comfort zone.

14 WINTER SQUASH We issued the budding chefs at Johnson & Wales College of Culinary Arts in Denver the challenge to create unique and inven-tive winter squash recipes we haven’t seen anywhere else. Boy, did they deliver.

17 BUY IT. MAKE IT. Soup, whether homemade or store-bought, is delicious, filling, warming—and a weight-loss weapon.

think25 WASTING AWAY

The average American household throws away 20 pounds of food each month. Here’s what you can do about food waste. BY VICKI MARTINEZ

move28 TECHNICALLY FIT

Everything else has gone viral, why shouldn’t your personal trainer? Make good on your fitness resolutions with digital workout tools that save you time and money. BY KELLEE KATAGI

thrive32 DR. JAMES SAYS...”When I’m in a

place of past regret or future fear, that’s where my biggest challenges come. So I love to put a stake in the ground in the moment. Happiness is really just the prac-tice of being present.”

boost31 SUPPLEMENTAL HEALTH CARE

Hippocrates said, “All disease begins in the gut.” A balanced digestive tract is a key to short- and long-term health and wellness.

feature20 THE BREAKFAST GAME

Skipping breakfast is a big gamble. Throw down some creativity and a little bit of effort, and you’ll come away a winner. BY DEBORAH WILLIAMS

1DAIRY

1

MILK

3PROTEIN

3

COOKED TEMPEH

1PROTEIN

1

EGGS

1DAIRY

1

LOW-FAT

SHREDDED

CHEESE

3PROTEIN

3

LOW-SODIUM

TURKEY OR

CHICKEN

SAUSAGE

FRUITS &

VEGGIES3

3SPINACH

NaturalLivingMag.org 3COVER PHOTOGRAPHY BY AARON COLUSSI

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Mission Possible? CHEF ANN COOPER HAS BEEN REINVENTING SCHOOL LUNCHES FOR MORE THAN A DECADE. HERE SHE SHARES HOW TO BRING THOSE HEALTHY EATING HABITS INTO THE HOME. NANCY COULTER-PARKER

ANN COOPER IS ON A LONG-TERM MISSION:

to bring healthier foods to children at school,

“one lunch at a time.” Cooper began cooking

on cruise ships and for hotels, but in 1999

she took over the kitchen of a private school

in New York City, where her mission was

born. She later became head of nutrition for

Berkeley, California, schools and now serves

as director of food services for Colorado’s

Boulder Valley School District. Through the

Chef Ann Foundation (chefannfoundation.org)

and her books—she’s written four, including

Lunch Lessons: Changing the Way We Feed

Our Children (Harper Collins, 2009)—her work

has inspired a national school lunch food

movement.

What is the secret formula for healthier

lunches?

It’s really simple. It’s just real food and healthy protein that isn’t processed and is hormone- and antibiotic-free.

How do you implement change in the

schools?

We start by getting rid of processed food one item at a time. Schools are drug-free zones, alcohol-free zones, but we haven’t stood up to say they will be junk-free zones. Why is this an area where kids should have free reign?

How can parents reinforce good eating

habits at home?

Only one out of every four meals is eaten at home, and one out of every five at a table. You have to sit down and eat with your kids. Ultimately, good eating habits start around the family table—it’s hard for kids to make good choices at school if they’re allowed to make poor choices at home. Start with fruits, vegetables, whole grains and with animal protein as a garnish, not the center of the plate.

But isn’t that really expensive?

The idea that you have to eat McDonald’s to afford to eat is wrong; what you have to do is cook at home.

If we’re going to change children’s relationships with food, make them part of the process. Let your kids cook—don’t have them sit in front of the TV while you cook. Cook, shop and eat with them.

Any tips for involving kids in grocery

shopping?

Take your kids to the store with you. Tell them, ‘Buy anything you want that’s not processed, and we’ll figure out how to make it together.’ Expose them to real food.

What is the Chef Ann Foundation?

Both in New York and Berkeley, people would ask, ‘How can you help us? We need recipes, we need this and that.’ It came to me that we needed to build something. I envisioned a lunch box with all of this information. This was before everything was digital. Now, we have a website (chefannfoundation.org). It’s really about sharing information about school food in all of its machinations—salad bars, gardens, parent advocacy.

ULTIMATELY, GOOD

EATING HABITS START

AROUND THE FAMILY

TABLE—IT’S HARD FOR KIDS TO MAKE GOOD CHOICES AT SCHOOL IF THEY’RE ALLOWED TO MAKE POOR CHOICES AT HOME.

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begin [BOX/BUBBLE]Chef Ann’s key to forward change:“We need food literacy as part of the K–12 cur-riculum, right alongside math and science. It can’t be an add-on, but needs to be part of the core curriculum.”

[BOX/BUBBLE]Health cents: The idea that you have to eat McDonald’s to afford to eat is wrong; what you have to do is cook at home. What’s cheap? Rice and beans, quinoa—but you have to cook. It’s not too expensive. And you have to start thinking about animal protein as a side and not the center of the plate. There’s no problem eating meat, but 2–3 ounces at a sitting max, 50 percent fresh fruit, veggies and whole grains, and when you do that it gets cheap.

I can’t actually envision what the world will be like in 10 to 20 years unless we fix the food and health issues.

When the government realized we needed to stop smoking they made smoking commer-cials, and when they realized we needed to wear seat belts they made seat belt commer-cials. They advertised to kids, and kids made parents stop smoking and wear seat belts. But the government won’t take on food. It’s going to take something big. I don’t know what that is; the health care system is crumbling from the weight of this problem, and it won’t get better unless we fix it.


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COMPARE

Nurture Your SkinWINTERPROOF YOUR OUTERMOST LAYER WITH INGREDIENTS THAT ARE SAFE FOR YOUR BODY AND THE ENVIRONMENT. BY DEBORAH WILLIAMS

YOUR BATHROOM CABINET can be as green as your kitchen pantry with these eco-friendly body care products that lock out the season’s harsh elements using natural ingredients.

begin

6 Winter 2015 / Natural Living

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FACE OG

KISS MY FACE FACE FACTOR SUNSCREEN SPF 30Green tea and licorice have antioxidants to fight damaging free radicals. Aloe and cucumber extracts keep your skin cool and hydrated, and safflower seed extract helps to moisturize. KISSMYFACE.COM

HANDS

GÜD ORANGE PETALOOZA NATURAL HAND CREAMMade by Burt’s Bees, Güd products contain no parabens, phthalates or petrolatum and are never tested on animals. The hand cream’s main moisturizing agent is sunflower seed oil, and the sweet fragrance is derived mainly from flower and plant-root extracts. Curious about the 20 listed ingredients? Check out the ingredient glossary on the company’s website for a full rundown. GUDHAPPENS.COM

FEET

SHIKAI BORAGE THERAPY FOOT CREAMYou’ve heard of craft beer and craft foods. ShiKai is craft body care, made in small batches in California. Among its many benefits—including anti-inflammatory properties—borage seed oil is valued for its moisturizing abilities, thanks to the gamma-linolenic acid, which is an omega-6. SHIKAI.COM

LIPS

BURT’S BEES BEESWAX LIP BALMYou know Burt’s Bees. But did you know that the original lip balm recipe was derived from a 19th-century farmer’s journal? Made from naturally harvested beeswax, which seals in moisture, coconut and sunflower seed oils that condition lips, plus a touch of peppermint oil, the classic balm comes in tubes or the original round tins. BURTSBEES.COM

BODY GF

MINERAL FUSION EARTHSTONE BODY LOTIONIngredients include malachite, an anti-inflammatory anti-oxidant, and smithsonite, a natural form of zinc carbonate that reduces hyper-pigmentation. All of Mineral Fusion’s products are free of gluten, parabens, phthalates, and synthetic fragrances. MINERALFUSION.COM

BODY

GIOVANNI HYDRATE GRAPEFRUIT SKY BODY LOTIONAll Giovanni products are free of parabens, sodium lauryl/laureth sulfate and animal by-products. The body lotion gets its fresh aroma from pomegranate and grapefruit essential oils. GIOVANNICOSMETICS.COM

JUST CHILL KROGER AND QFC STEP UP TO FIGHT CLIMATE CHANGE

THERE ARE COUNTLESS

culprits to blame for a waning

ozone layer, and everyone on

earth has to do his or her part

to reduce harmful emissions.

Recognized by Harvard’s John F.

Kennedy School of Government

as a Bright Idea—a creative

and promising government

program—the GreenChill initiative

is a partnership between the EPA

and food retailers to track and

reduce refrigerant emissions,

a major source of carbon and

greenhouse gas.

At a White House event

in September, QFC’s parent

company Kroger announced

that it would join the voluntary

program and commit to reducing

its refrigerant emissions. The

group shares best practices

and sets targets for emissions

reductions.

So far this year to date, QFC

has reported reduced emissions

of 5,830 pounds over last year.

To learn more about what QFC

and Kroger are doing to reduce

waste, turn to page 25.

Bringing Help and Hope To The TableNO ONE SHOULD GO HUNGRY DURING THE HOLIDAYS. MAKE SURE EVERYONE IN WESTERN WASHINGTON HAS SOMETHING TO BE THANKFUL FOR THIS SEASON.

MORE THAN HALF A MILLION PEOPLE in the Western Washington region go hungry every year. For more than a decade, QFC and you—our customers—have worked hard to reduce that number. Our Bringing Hope to the Table campaign puts more than 4 million meals on the tables of hungry families in the Northwest.

Throughout November and December every year, Food Lifeline, Oregon Food Bank and QFC team up to give the community more opportunities to stock food bank shelves. Here’s how you can help:

• Purchase a $10 pre-made bag filled with

nutritious, protein-packed, food-bank approved

products at any QFC location. Bag contents

include peanut butter, steel-cut oats and more.

• Make a $1 or $5 cash donation when you check out.

• Drop your change in the coin boxes located at

the register.

• Look for special tags throughout the store

marking food-bank recommended items.

Purchase one or more and drop them in

designated bins at the front of every store.

• Purchase participating Kendall Jackson wines.

For every bottle sold, Kendall Jackson will

donate 50 cents to Bringing Hope to the Table.

• Purchase any Full Sail product. The Hood

River brewery will donate $1 for every case

purchased.

Join us in reaching our goal of delivering 300,000 meals to

hungry area families this year. For more details, visit

qfc.com/community. Thanks for all you do to help the fight

against hunger during the holiday season and beyond.

Building Strength By Sharing CourageQFC SUPPORTS AND

PROMOTES BREAST HEALTH

AND BRAVE WOMEN

IT WAS TWO WEEKS BEFORE

Christmas, when Colleen, a

deli associate at the Bellevue

QFC, discovered a lump

in her right breast. With no

family history of the disease,

Colleen knew very little about

the disease and her treatment

options. This isn’t uncommon.

In fact, 85 percent of breast

cancer cases occur in women

who have no family history.

Two lumpectomies, eight

rounds of chemotherapy and

six weeks of radiation later,

Colleen bravely joined the more

than 2.9 million breast cancer

survivors in the U.S. “I learned

that I have more inner strength

than I thought,” she says. “I have

more confidence in myself

now.” Colleen encourages other

women dealing with breast

cancer not to let the cancer

define them. “Discover what

makes you, you! Losing a breast

doesn’t define you.”

Stories like Colleen’s help others

who are battling cancer find

the courage to continue their

fight. That’s why QFC and the

Kroger Company are donating

$3 million to breast cancer

research, detection, treatment

and prevention programs in

our communities this year. To

learn more or read more stories

from our brave associates, visit

sharingcourage.com.


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The Perfect PairYOUR GUESTS DESERVE BETTER THAN SALTINES AND CHEDDAR. TURN UP THE SOPHISTICATION AT YOUR NEXT PARTY WITH THESE ARTISAN PAIRINGS.

NOSHA “THE BIG CHEESE” HOPKINS is one of the all-knowing fromagers with the Murray’s Cheese Shops, and, boy, does she know—and love—her cheese. “You’re gonna be in heaven,” she sings as she slices and doles out samples to passing shoppers.

But, Hopkins warns: Even the rarest, most delectable cheese is only as good as the vehicle on which it’s delivered. We challenged her to pair a few of our favorite healthy crackers with their perfect cheese mates. Here, she expertly marries flavors and textures, and she shares a few secrets for teasing out their subtle complexities.

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NOSHA’S NO-NOS

AND KNOW-HOWS

Start with a broad mix

of high-quality standards,

but nothing overwhelming:

A cheddar, a gouda, a brie

and then something a bit

firmer—like an asiago. Same

for the crackers: Choose

some with a lot of texture

from seeds and nuts; a few

with light herb flavor; and

one or two sweeter flavors.

Never serve cheese

cold. Bring it to room

temperature, at least, or

melt it for a gooey flavor

change up. “When a

cheese is cold, the flavor

is very dormant. It gets

closed in. When you let it

sit at room temperature or

warm it up quickly in the

microwave, you allow the

flavor to bloom.”

Better than BubblyTHESE MOCKTAILS

ARE AS FESTIVE AS

THEIR ALCOHOLIC

COUNTERPARTS.

BUZZ-FREE BELLINI

Traditionally a combination

of pureed white peaches and

sparkling wine, you can fake

it by combining a tablespoon

of peach nectar or pureed

frozen peaches with 4 ounces

of Martinelli’s Gold Medal

Sparkling Cider. Serve in

a chilled champagne flute

garnished with raspberries.

DANCING POMEGRANATE

BLACK CHERRY/LIME

SPARKLER

Kids will love to watch the

pomegranate seeds rise and

fall like firecrackers in this drink.

Simply drop a few frozen or

chilled pomegranate seeds into

the bottom of a champagne flute

and cover with R.W. Knudsen

Family Black Cherry Spritzer

and a splash of lime.

DRY ’NILLA NOG

Eggnog only comes around for

a short period every year. Make

the most of it—in moderation, of

course—with this fun update on

the old classic. Pour 6 ounces of

Horizon Organic Eggnog and 2

ounces DRY Vanilla Bean Soda in

a rocks glass. Top with a pinch of

cinnamon or a cinnamon stick.

4. Glutino Vegetable + Murray’s

Asiago or Welsh Cheddar

“The cheese picks up and draws

out the slight vegetable flavor of the

cracker,” says Hopkins. Melting the

cheese reduces the saltiness.

5. Blue Diamond Artisan Nut

Thins Flax Seeds + Double

Crème Fromager D’Affinois

Don’t assume a hearty cracker

wants a strong cheese. Double-

crème Cremont overpowered this

cracker. ADD ON: “I call this ‘playing

dress up’ because the combination

is just gorgeous,” says Hopkins.

“Take that D’Affinois and add a thin

smear of fig spread and a dash of

crushed Marcona almonds…you’re

going to love it. The presentation

is beautiful, but wait till you taste

the sweet, contrast. The crunchy,

saltiness from the almonds paired

with the sweet brie is the perfect

combination.”

1. Back To Nature Multigrain Flax

Seeded Flatbread + Cambozola

Black Label

Flax, barley and whole-grain rye in the

flatbread are mild, almost muted until

they’re paired with the vibrant and

pungent blue. ADD ON: half a date for a

subtly sweet finishing note.

2. Kashi Original 7 Grain +

Sartori Merlot Bellavitano

“This is a cheddar-and-parmesan blend that

is marinated in merlot for nine months,”

says Hopkins. “It’s one of the best, award-

winning cheeses we carry.”

3. Mary’s Gone Crackers Herb +

Parrano Gouda

“You can find this Parrano all year, but also

try a full-bodied, heavily textured cracker

like this with our limited-edition Hatch

cheddar,” says Hopkins. ADD ON: Gouda

doesn’t need embellishment. The cracker

and cheese are complex enough.


Coffee for the WinNEW RESEARCH GIVES ATHLETES THE GO-

AHEAD TO SWAP THEIR WATER BOTTLE FOR A

COFFEE MUG. BY KELLEE KATAGI

NUMEROUS STUDIES SHOW that, contrary to common belief, naturally caffeinated drinks such as coffee and tea hydrate your body as well as water, especially when combined with exercise. Plus, caffeine provides a research-backed boost to sports performance and endurance. Follow these tips for the most effective java jolt:

WHEN: Caffeine’s effects kick in 15–45 minutes after

consumption and peak at about 60 minutes, so drink

coffee an hour before your event. To maintain the buzz,

you can also ingest caffeine during competition, about 30

minutes before you expect fatigue to set in, says exercise

scientist and researcher Jose Antonio, Ph.D., of Florida’s

Nova Southeastern University.

HOW MUCH: The ideal dose seems to be about

5 mg of caffeine per kilogram of body weight, which for a

150-pound person is roughly two cups of coffee, depending

on the bean and brew. Doses vary widely in individual cups

of coffee and tea, so experiment with particular brews

beforehand. And note: More doesn’t mean better—a higher

dose won’t further improve performance but can cause

greater side effects. New research published in the British

Journal of Nutrition found that even reasonable levels of

caffeinated energy drinks boosted sports performance but

also increased insomnia and nervousness in participants.

Other common side effects include tremors, elevated heart

rate and upset stomach.

WHAT FORM: Tea has less caffeine than coffee, so you’ll

have to drink a lot more for equal benefit. For energy drinks,

check for excessive caffeine and sugar levels or unfamiliar

ingredients, many of which are not well-researched. A 2013

study in the Journal of Strength & Conditioning Research

found that caffeine was the only ingredient in Red Bull that

increased performance.

HOW OFTEN: Your call. Caffeine delivers even more

performance gains if you’re not used to it, Antonio says, but

you’ll be more susceptible to side effects. Also, study results

are mixed, but coffee’s hydration benefits may diminish if

you’re unaccustomed to caffeine. MA

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2)

Happy Feet, Better SkiingFit-check your boots for your best season ever.BY BERNE BROUDY

DON’T SUFFER through another painful ski season—or skip the slopes altogether. Follow

these eight bootfitting steps, listed in order of importance, to give your foot problems the

boot, and have more fun on snow.

Choose a good shop. “Pick an experienced boot fitter,” advises Steve Cohen, founder of America’s Best Bootfitters and CEO of Masterfit U. “Boot fitting is part heart and part science, and no mystery. If you go into a store and they ask you your size, walk out.”

“Avoid sporting goods stores,” Jeff “Ernie” Ernst, told Outside magazine in 2013. Ernst owns Bootworks in Park City, Utah, and has been fitting boots for 30 years. “Find a specialty retailer or boot fitter with experienced technicians on staff. In the long term, it’ll save you money.”

Get in the right shell size. A boot fitter will measure the width and length of your feet, and evaluate your instep height, heel and forefoot width, and shin diameter. Then, he’ll pull your boot liner to check how much space you have when standing barefoot in the shell. “If you’re in a boot that’s not the right size and shape for your foot, nothing else will help,” Ernst warns.

Buy a supportive footbed. “A good fitter won’t modify boot or liner until he has your foot stabilized,” says Cohen. “Like building a good house, the foundation matters.” Cost: $40–$70 for stock insoles, $80–$225 for custom insoles

Mold your liner. Many boots come with a heat-moldable liner. Even if yours don’t, “heating your liner molds it to your foot, accelerating break-in so your boots are comfortable sooner,” says Cohen. Don’t try this at home—ski shops have special ovens to heat liners without melting them. Cost: Free to $25

Mold your shell. If you have odd pressure points, bone spurs, bunions, or extra-wide feet, a boot fitter can heat and grind your existing shell. When the shell fits, your ankle has room to articulate for the best ski feel and balance, and your forefoot can flex and move.

Tweak other issues as necessary. If you still can’t pressure your skis evenly, you may be out of alignment. A fitter can plane your boot sole or realign your cuff. Cost: $25 per change, or an hourly rate of $60–$75

Full custom boot fit. The happiest skier is often one who’s had a full custom fit, which incorporates all of the steps above to put a skier in the best position possible, in a boot that’s comfortable and responsive because it conforms to the shape of the skier’s foot. Cost: $400–$600 with existing boots, $1,200–$1,500 with new boots


SPREAD SOME CHEER

ARTISAN HONEYThe plastic bear is

cute, but explore

the many local

and small-batch

options in the

condiment aisle,

deli department

or Murray's

Cheese Shop.

Pair it with

fragrant herbal tea

or artisan cheese.

FRUIT PRESERVESPreserves or jams are a great way to

enjoy sweet fruits and berries in the

off-season, and they’re a gift-basket

staple.

Pair with some artisan crackers or

buttery shortbread cookies.

CHOCOLATEHigh-quality dark chocolate is

delicious on its own and better with

additions like sea salt, nuts, berries and

even quinoa (yes, quinoa).

Pair it with an assortment of fresh fruit

and organic roasted nuts.

COFFEE OR TEAA rich, full-bodied blend

from a quality roaster is

a gift any coffee drinker

will enjoy. Flavored chai

is an indulgent alternative

to a morning Joe.

Pair it with an organic

flavored-coffee syrup

and a fresh-baked

breakfast pastry from

the deli.

DATESBard Valley Natural

Delights Medjool Dates—

plain or rolled in coconuts

or almonds—are an

unexpected, indulgent

grown-up treat.

Pair with a bottle of

organic wine (see page

36) and an assortment of

artisan cheese.

OATS AND GRANOLAIn their regular packaging, oats and

granola can feel plain and humdrum.

Transfer them to a glass mason jar, which

you'll find in the baking aisle, and top

them off with crushed nuts and dried fruit.

Pair it with a bottle of pure maple syrup.

KE

RI B

ASC

ET

TA

INDULGESURPRISE FRIENDS OR LOVED ONES

with special indulgences they wouldn’t normally buy for themselves.

STOP RUNNING ALL OVER TOWN. YOU'LL FIND HOLIDAY ENTERTAINING MUST-HAVES AND GIFTS FOR EVERYONE ON YOUR LIST RIGHT HERE IN THE GROCERY STORE.


ARTISANHONEY

ENTERTAIN

WINE & SPIRITSQFC’s parent company Kroger won Wine

Spectator's Retailer of the Year award in

2013. Let the knowledgeable associates

at your store help you pick an organic

wine or Washington-brewed gluten-free

hard cider.

Pair it with an assortment of charcuterie.

PICKLES & OLIVESYour run-of-the-mill

sandwich pickles are fine

for your run-of-the-mill

sandwich, but search

out cocktail pickles and

olives from small-batch

brands like McClure’s that

you can serve at a party.

Pair it with cocktail

mixers or nice cheese.

BOUTIQUE PICKLES AND OLIVES, CHARCUTERIE, DRIED FRUITS, artisan crackers, cocktails and mixers make for a simple but sophisticated spread.

COCKTAIL STARTERSA good Bloody Mary mix gets any party started and

beats mixing all the ingredients yourself. Just shake

it up, pour it in a glass with some vodka and garnish

with a celery stick.

Pair it with some spicy pickles and olives. See below.

DRIED SOUP MIXESIn a gift basket or prepared in a slow cooker for

guests at a neighborhood gathering, these are

helpful recipe starters to keep on hand all winter.

Pair it with a loaf of fresh bakery bread.

CURED MEATSSalamis and sausages keep well in a gift basket and

look beautiful on an appetizer tray. Browse your

store's deli or the Murray's Cheese Shop for options.

Pair it with a selection of hard, dry cheeses and

a bottle of large, stuffed olives.

DIPS & DRESSINGSSavory dips and sauces from Robert Rothschild Farm

(above) or garlic-infused oils are great with crudités,

spread on crusty bread or mixed into pastas.

Pair it with an assortment of pretzels and artisan

crackers or dried pastas.


Nothing beats feeling Alive!®

Made with vitamins, minerals, Orchard Fruits,™Garden Veggies,™* B Vitamins and more.

Visit FeelAlive.com*Alive® Multi-Vitamins provide 60-200 mg fruit/vegetable powder, extract and dried juice per serving.

OPTIMUM_WELLNESS_NOV_ALIVE_2014.pdf 3 10/17/14 11:20 AM

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eatBeyond Butternut

EXPAND YOUR CULINARY COMFORT ZONE WITH DELICIOUS WINTER SQUASH.

THAT BIG BASKET OF YELLOW, GREEN and orange gourds in the center of your grocer’s produce section isn’t just for decorating your holiday table. The colorful assortment of winter squash are all edible, and they are wonderfully simple to buy, store and prepare.

To remove the thick skin, cut the squash in half from stem to base, place each half flesh-side down on a cookie sheet and roast in the oven for 15–20 minutes until the skin becomes soft and begins to pull away from the flesh. Allow the squash to cool, and use a vegetable peeler, paring knife or even your fingers to remove the skin.

The mild, slightly sweet and nutty flavors and smooth, thick texture when pureed make most winter squash varieties perfect in soups, casseroles, pasta fillings (ravioli, manicotti, lasagna) and even desserts. Or leave the skin on; scoop out the seeds and sinewy strands; drizzle the flesh with butter, honey or maple syrup; sprinkle with brown sugar, cinnamon, spices or cheese; and bake until fork-tender. Eat the flesh right out of the skin.

Low in fat and calories, high in essential vitamins and minerals, winter squash are worth their hefty weight.

For more elaborate recipe ideas, turn the page.


Nothing beats feeling Alive!®

Made with vitamins, minerals, Orchard Fruits,™Garden Veggies,™* B Vitamins and more.

Visit FeelAlive.com*Alive® Multi-Vitamins provide 60-200 mg fruit/vegetable powder, extract and dried juice per serving.

OPTIMUM_WELLNESS_NOV_ALIVE_2014.pdf 3 10/17/14 11:20 AM

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eat

Winter Squash FROM APPETIZERS TO DESSERTS, WINTER SQUASH ARE WILDLY VERSATILE—AND A MARVELOUS MEANS TO UNLEASH YOUR CREATIVITY.

DISH IT UP

Acorn Squash, Kale and Pepita SaladRecipe created by Chelsea Weinberg

FOR SQUASH 1 small acorn squash, cut in half; seeds removed but saved;

then sliced into ¼-inch wedges1 tablespoon olive oil

1 teaspoon paprika1 teaspoon granulated garlic

1 teaspoon honey2 tablespoons water

FOR SEEDS¼ cup acorn squash seeds

¼ cup pepitas (hulled, roasted pumpkin seeds)1 teaspoon pumpkin seed oil, hazelnut oil or walnut oil¼ teaspoon paprika¼ teaspoon granulated garlic1 tablespoon honeySalt and pepper to tasteFOR SALAD3 tablespoons lemon juice

1 teaspoon Dijon mustard1 teaspoon honey

2 tablespoons pumpkin seed oil, plus more for drizzling

Salt and pepper to taste1 bunch kale, washed, spine removed,

and torn into bite-sized pieces¼ cup shaved Parmesan cheese

Red Kuri Squash and Roasted Red Pepper Hummus Recipe created by Gentry Woodward

1 ½ cups diced red kuri squash, unpeeled

1–2 tablespoons olive oil1 teaspoon salt1 red bell pepper1 (15-ounce) can chickpeas, drained

and rinsed2 cloves garlic, minced2–3 tablespoons tahini paste1 / 3–2 / 3 cup vegetable stock 2 tablespoons lemon juice

1. Preheat oven to 375° F. Toss squash with olive oil and salt. Bake 35–40 minutes or until fork-tender. Remove from oven. 2. Place red pepper under broiler until the skin blisters. Allow pepper to cool; then remove the skin and seeds, and dice the pepper. 3. Place diced red pepper, chickpeas, garlic, roasted squash and tahini in a food processor; blend until very smooth. Slowly add vegetable stock to bring to desired consistency.4. Add lemon juice and salt to taste. 5. Serve with pretzel chips or crackers.


JOHNSON & WALES UNIVERSITY

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

Jalapeño Butternut Squash BisqueRecipe created by William Jacob Long

2 medium butternut squash, peeled, seeded, cut into 1-inch dice

1 (32-ounce) can beef stock 4 cups water 2 large white onions, roughly chopped 1 pound carrots, peeled, roughly chopped1 pound celery, roughly chopped1 bunch (about 1 ounce) thyme, stems cut

off 2 medium jalapeños, cut into 1 / 8-inch

slices1 cup heavy cream 3 ½ teaspoons kosher salt ½ teaspoon white pepper1 pinch cinnamon1 pinch nutmeg 5 teaspoons sherry cooking wineChopped basil for garnish

1. Preheat oven to 500o F.

2. Spread squash, vegetables and thyme on two baking sheets; roast 15–20 minutes.

3. Meanwhile, in a stockpot over medium-high heat, steep jalapeños in beef stock and water.

4. Add roasted vegetables, thyme and squash to the stockpot; bring to boil. Reduce heat to low and simmer uncovered for 25 minutes.

5. Remove pot from heat and use an immersion blender to puree the mixture until smooth. Return the pot to the stove and simmer. Whisk in the heavy cream, salt, white pepper, cinnamon, nutmeg and sherry.

6. Ladle the soup into individual serving bowls, and garnish with chopped basil.

Buttercup Squash Coconut Curry with Soba NoodlesRecipe created by Jane Horlebein

2 tablespoons canola oil, divided2 teaspoons sea salt, divided1 small buttercup squash, cut in half lengthwise,

seeds removed1 ½ cups vegetable stock, heated, divided1 (14-ounce) can coconut milk, divided2 teaspoons yellow curry1 teaspoon crushed red pepper flakes2 garlic cloves, minced1 small yellow onion, sliced julienne1 head of broccoli, medium florets, quartered1 head of cauliflower, medium florets, quartered1 red bell pepper, sliced julienne1 yellow summer squash, thinly sliced, quartered1 (9.5-ounce) box soba noodles, prepared

according to package directions 2 green onions, sliced thin for garnish

1. Preheat oven to 350˚F. Place ∏ tablespoon oil and ∏ teaspoon salt in each half of squash. Bake, cut side down on a sheet pan, until golden brown and tender, about 30–45 minutes. Set aside to cool.

2. Once cooled, scoop squash into a blender with 1 cup of vegetable stock and blend until smooth. Transfer the mixture to a saucepan and add ∏ cup coconut milk, curry, red pepper flakes and a teaspoon of salt. Simmer over medium heat for 10 minutes, whisking occasionally. Reduce heat to low.

3. Heat remaining oil in another sauce pan over medium-high heat. Add garlic, and stir fry for about 30 seconds; add onion and cook until translucent. Add broccoli, cauliflower, red bell pepper and yellow squash and cook until tender. Stir in prepared noodles and curry sauce.

4. Garnish with green onions, and serve.

Gluten-Free Citrus Spaghetti Squash Macaroon Recipe created by Kelcey Fleagle For full recipe, visit naturallivingmag.org/macaroons.

1. Preheat oven to 375˚F. Toss squash wedges with olive oil, paprika, garlic and honey. Lay wedges in a single layer in a baking dish; drizzle water over the top. Do not cover. Bake until soft, about 20 minutes.

2. Combine all ingredients for seeds; bake until toasted, about 5–7 minutes. Set aside.

3. For the dressing, whisk together lemon juice, Dijon, honey and pumpkin seed oil. Season to taste, and toss lightly with the kale pieces.

4. To assemble the salad, lay out three slices of acorn squash, place dressed salad on top, layer with Parmesan cheese and toasted seeds. Finish with a light drizzle of pumpkin seed oil.


AM

ERICAN MASTERSOF TASTE

SUPERIORTASTE

Enjoy the rich, delicious taste of our hearty chunky style soups.Bursting with wholesome, organic ingredients, they are asatisfyingly choice for lunch or a great start to any meal.They’ve got 25–30% less sodium than leading brands*,with no artificial ingredients.

©2014 The Hain Celestial Group, Inc.

*See individual products for more details

Learn more about us at www.Imaginefoods.comConnect with us on Facebook

Try all our delicious varieties of chunky style soups

Imagine® the Possibilities.

*Ad-Optimum Wellness-1 10/16/14 2:21 PM Page 1

CASHEW CARROT GINGERMAKE IT: The combination of full-bodied carrots, nutty cashews, creamy coconut milk and zesty ginger in this soup is like a cozy blanket in a bowl. That is to say, you’ll want to curl up with it on a cold winter day. Or, serve and eat it cold. It’s delicious at any temperature.

INGREDIENTS1 tablespoon olive oil1 cup diced onion1 tablespoon minced garlic2 tablespoons peeled and grated ginger1 teaspoon salt¼ teaspoon cinnamon¼ teaspoon cumin¼ teaspoon allspice¼ teaspoon ground anise or fennel seed2 pounds carrots, peeled and cut into 1-inch pieces; or

bagged baby carrots4 cups water or vegetable stock¾ cup toasted cashews1 cup coconut milk

DIRECTIONS1. Heat oil in a saucepan or stockpot over

medium heat. Add onion and cook until tender and translucent.

2. Reduce heat to low, add garlic, ginger, salt and spices; sauté 10 minutes or until onion is soft.

3. Add carrots, and stir to coat with the spice mixture.

4. Add water or vegetable stock, increase heat, cover, and boil 15–20 minutes, until carrots are tender.

5. Stir in toasted cashews and coconut milk; return to a low boil for 5 minutes.

6. Remove from heat, and use an immersion blender or food processor to puree the soup until smooth.

But Wait, There’s MoreCombine a cup of Pacific Cashew Carrot Ginger soup with 2 tablespoons of your favorite almond butter, and ½ teaspoon cayenne pepper; heat in a saucepan over low heat until warm. Drizzle over stir-fried veggies—such as zucchini, broccoli florets, sliced red bell pepper, sliced onion and chickpeas—and steamed brown rice.

BUY IT: PACIFIC ORGANIC CASHEW CARROT GINGER SOUPWe love Pacific for its commitment to traceable, organic, non-GMO ingredients; animal welfare; and a goal of zero-waste. But most of all, we love its chemical- and preservative-free Tetra Pak cartons that are recyclable in many curbside recycling programs. To find out if your county participates, visit recyclecartons.com.

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SOUP HAS LONG BEEN THE quintessential winter comfort meal, but now science suggests it’s good for your waistline, too. In fall 2013, researchers in Iowa reported a potential link between soup consumption and weight management. Their report confirmed what our taste buds and bellies have always known: Soup is delicious, filling and a great way to get the veggies and lean protein that are part of a healthy diet.

Keep a few staples—chicken, beef or vegetable stock, onions, garlic—on hand, and you’ll have the beginning of almost every soup imaginable. Frozen, leftover or unused veggies and meats, a large pot, and 10–30 minutes are all you need to prep a wholesome meal.

eatMAKE IT, BUY IT

Souperbly SimpleHOMEMADE OR STORE-BOUGHT, THESE ONE-POT WINTER MEALS ARE SMART, HEALTHY AND WHOLESOME. AND DID WE MENTION EASY?

AM

ERICAN MASTERSOF TASTE

SUPERIORTASTE

Enjoy the rich, delicious taste of our hearty chunky style soups.Bursting with wholesome, organic ingredients, they are asatisfyingly choice for lunch or a great start to any meal.They’ve got 25–30% less sodium than leading brands*,with no artificial ingredients.

©2014 The Hain Celestial Group, Inc.

*See individual products for more details

Learn more about us at www.Imaginefoods.comConnect with us on Facebook

Try all our delicious varieties of chunky style soups

Imagine® the Possibilities.

*Ad-Optimum Wellness-1 10/16/14 2:21 PM Page 1


TOM KHA PHAKMAKE IT: It’s fair to say that in current food culture, coconut is trending. In near and far Asian cultures, coconut has been around and prominent for centuries in curries, stews and noodle bowls. Traditionally a vegetarian dish, tom kha phak is easily protein-ed up with the addition of cooked chicken or shrimp.

INGREDIENTS5 cups vegetable or chicken broth1 stalk lemongrass, tough outer layers removed, or 1

teaspoon lemongrass paste 1-inch piece of ginger, peeled2 tablespoons lime zest8 ounces extra-firm tofu or 1 pound skinless, boneless

chicken, cut into 1-inch cubes 1 cup chopped onion or bok choy stems (white parts only) 1 cup carrots, chopped into ¼-inch pieces 2 cups peeled, diced sweet potatoes1 cup green beans, cut into 1-inch pieces1 cup shiitake mushrooms1 ½ cups organic coconut milk 2 tablespoons tamari or fish sauceSalt and pepperCilantro for garnish

DIRECTIONS1. In a large saucepan or stockpot, bring broth,

lemongrass, ginger and lime zest to a boil. Simmer for 10 minutes to combine flavors.

2. Use a slotted spoon to remove and discard the lemongrass and ginger.

3. Add tofu or chicken, onion or bok choy, and carrots to the broth; return to a boil. Reduce heat and simmer 25–30 minutes or until the chicken is cooked and carrots are soft. Skim fat from surface as necessary.

4. Add sweet potatoes, green beans and mushrooms. Simmer 5–10 minutes.

5. Stir in coconut milk and tamari or fish sauce. Season to taste with salt and pepper.

6. Dish into serving bowls, and garnish with cilantro.

eat MAKE IT, BUY IT

BUY IT: AMY’S ORGANIC SOUPS THAI COCONUTThe secret to Amy’s unique flavor is likely in the Thai seasoning—an undisclosed blend that’s simply listed as “spices” on the ingredients label. Amy’s recipe is gluten-, dairy- and lactose-free, vegan (no fish sauce or chicken), and certified kosher.

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CHICKEN SOUPMAKE IT: Sometimes you don’t even have 20 or 30 minutes to tend to a soup pot on the stove, but you still want to serve your family a wholesome homemade meal. The answer, of course, is the trusty crockpot. We owe this recipe to The Crockin’ Girls, a.k.a. slow cookin’ mamas in a fast-paced world, who captured our hearts with their three-step crockpot prep method for this Southern soul food. Find them at crockingirls.com.

INGREDIENTS4 boneless, skinless chicken breasts2 tablespoons butter1 can cream of chicken soup1 ¼ cup creamy of celery soup3 ½ cups chicken broth1 onion, finely diced1 cup celery, diced1 cup carrots, diced2 chicken bouillon cubes1 (10-ounce) can of biscuits

DIRECTIONS1. Put all ingredients—except the biscuits—in a

crockpot and cook on low for 8 hours. 2. About an hour before serving, remove the chicken

and pull into pieces; then return shredded chicken to the pot.

3. Tear the biscuit dough into small pieces, and roll into dumplings. Add to the soup and cook until dough is no longer raw in the center.

BUY IT: IMAGINE NATURAL CREATIONS CHICKEN & DUMPLINGS SOUPOf 39 ingredients on the label, 26 are USDA certified organic. More important, there isn’t a single ingredient we can’t pronounce. Imagine uses no MSG, no GMOs and no artificial flavors, chemicals or preservatives in any of its products. All of Imagine’s soups come in cartons that eliminate the need for chemicals and preservatives.

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HOW TO PLAY OBJECT

To think outside the cereal box.

Build a balanced, wholesome

morning meal by combining standard

and unexpected breakfast items.

RULES

Your breakfast must include at least

one ingredient from each category

(see descriptions at right). Each

playing card shows a versatile and

healthy breakfast ingredient.

COLLECTING POINTS

The more adventurous your

ingredient selection, the higher the

point value. For example, whole-

grain bread earns 1 point; quinoa or

millet each earn 3. Earn additional

points for time-saving strategies,

such as cooking grains overnight in

a slow cooker.

TO WIN

Create a recipe that's not only

delicious but quick and easy

enough to make on busy weekday

mornings. The victor is the person

who prepares and eats a balanced

breakfast in place of his or her usual

sugary cereal. The only sure way to

lose is to skip breakfast altogether.

2

1DAIR

Y

1CREAM

CHEESE

1DAIRY

1

MILK

1PROTEIN

1EG

GS

1DA

IRY

1M

ILK

FRUIT

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V

EGGIE

S3

3K

ALE

WHOLE

GRA

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1

1

WH

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RA

IN

BR

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FRUIT

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2

TO

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3PR

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3

GRILLED SALM

ON

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SMO

KED SALMO

N

2DAIRY

2

GREEK YOGURT

FRUITS & VEGGIES

1

1

DRIED FRUIT

WHOLE GRAINS

3

3

QUINOA

3PR

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3

SEEDS

(SUNFLOWER,

CHIA, PUMPKIN

,

SESAME, POPPY)

FRUI

TS &

VEG

GIES

2

2AVOCADO

3 PROT

EIN

3COOKED

TEMPEH

WHOLE

GRAINS2

2WHOLE-WHEAT

OR CORN TORTILLAS

1PROTEIN

FRUITS & VEGGIES

2

2

AVACADO

3PROTEIN

3

COOKED TEMPEH

WHOLE GRAINS

2

2

WHOLE-WHEAT OR CORN TORTILLAS

1PROTEIN

1

EGGS

1DAIRY

1

LOW-FAT

SHREDDED

CHEESE

3PROTEIN

3

LOW-SODIUM

TURKEY OR

CHICKEN

SAUSAGE

FRUITS & VEGGIES

3

3

SPINACH

The

BreakfastgamePLAY YOUR BREAKFAST CARDS RIGHT,

AND EVERY DAY WILL TURN UP TRUMP. BY DEBORAH WILLIAMS

ILLUSTRATION BY MARK LESH


2PR

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2N

UT

MIL

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FRUITS &

VEGGIES

1

1BERRIES

3DAIRY

3KEFIR

FRUITS &

VEGGIES2

2

MANGO

2DAIRY

GREEK YOGURT

1DAIR

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WHOLE

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3

3C

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FRUIT

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2

2

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WHOLE

GRAINS

2WHOLE-WHEAT

OR CORN TORTILLAS

1PROTEIN

1

EGGS

1DAIRY

1

LOW-FAT SHREDDED

CHEESE

FRUITS & VEGGIES

3

3

SPINACH

3PROTEIN

3

LOW-SODIUM

TURKEY OR

CHICKEN

SAUSAGE

3FRUIT

S &

VEGGIE

S

3

SUN

-DR

IED

TO

MA

TO

2PROT

EIN

2

EXTRA-LEAN

HAM

WINNING COMBOS

WHOLE GRAINS

Unlike refined and

processed grains that

only provide simple carbs,

whole grains deliver

complex, slow-release

carbohydrates, which mean

you avoid sugar spikes and

have consistent energy until

lunch.

PROTEIN

The amino acids that make

up protein are the building

blocks of cells. Protein-

rich foods energize your

cells and keep your body

functioning all morning.

They also help you feel full

longer. If you’re vegan or

egg-averse, no worries. The

options abound.

FRUITS & VEGGIES

Low in fat, fruits and

vegetables add color and

texture to your breakfast.

More important, they

provide loads of water-

soluble vitamins (the kind

your body can't store).

To get enough of these

vitamins throughout the

day, you need to eat fruits

and vegetables at every

meal. Plus, their high

fiber content keeps your

digestive system running

efficiently and helps you

feel full until lunch.

DAIRY

We need plenty of calcium

and vitamin D to make

strong bones, support nerve

and muscle function and

help our blood clot. If we

don't get these nutrients

from food—such as low-fat

dairy—our bodies leech it

from our bones and teeth.


1 PROT

EIN

FRUIT

S &

VEGGI

ES

1

1BERRIES

3 DAIRY

3KEFIR

FRUITS &

VEGGIES2

2

MANGO

1DAIRY

1MILK

FRUITS & VEGGIES

1

1

DRIED FRUIT

WHOLE GRAINS

3

3

QUINOA

3PROTEIN

3

SEEDS

(SUNFLOWER,

CHIA, PUMPKIN,

SESAME, POPPY)

1 DAIR

Y

1LOW

-FAT

SHREDDED

CHEESE

1 PROTEIN

1EGGS

1 DAIRY

1MILK

FRUITS & VEGGIES

3

3KALE

WHOLE GRAINS

1

1

WHOLE-GRAIN BREAD

FRUITS & VEGGIES

2

2

TOMATO

3PROTEIN

3

GRILLED SALMON/

SMOKED SALM

ON

BOWL/OVERNIGHT PORRIDGEExperiment by cooking grains with water, milk,

kefir, or a combination or even a low-sodium broth for a savory flavor. Up a notch: Add sweet or savory seasoning such as brown sugar, salt, cinnamon and even garlic to

taste. Serve with a dollop of Greek yogurt mixed with a few tablespoons of honey or maple syrup.

CASSEROLE Toss the bread cubes, protein and vegetables in the egg mixture to coat; then pour into a 12-muffin pan rather than a single casserole

dish. Bake, covered, 40–45 minutes at 350° F. Uncover, sprinkle with cheese, and bake another 20 minutes.

Make this on a Sunday afternoon, refrigerate or freeze the individual casseroles, and zap one in the microwave each morning for a quick,

on-the-go weekday breakfast.

RULE OF THUMB

» Replacing one whole

egg with two egg whites

will save you 38 calories

and 1.5 grams saturated fat.

BROWN SUGAR DRIED FRUIT

BERRIES

MILKSEEDS (SUNFLOWER, CHIA, PUMPKIN, SESAME, POPPY)

7–8 HOURS

3.5 CUPS WATER

MANGO

EGGS

4

EGG WHITES

4

6 SLICES WHOLE-GRAIN BREAD, CUBED

1 CUP LOW-FAT SHREDDED

CHEESE

KALE TOMATO

GRILLED SALMON/SMOKED SALMON

MILK

1 CUP

(+ 2 TBSP DIJON + 1 TSP ROSEMARY)

(OR HAM OR TOFU)

(OR SPINACH) (OR MUSHROOMS)

1 CUP QUINOA(OR OATS OR WHEAT BERRIES)

KEFIR

1 CUP

OR


1 PROT

EIN

1EGGS

1 DAIRY

1LOW-FAT

SHREDDED

CHEESE

WHOLE

GRAINS3

3COOKED MILLET

3PROTEIN

3

BLACK BEANS

FRUITS & VEGGIES

2

2

MUSHROOMS

FRUITS & VEGGIES

3

3

KALE

2PROTEIN

2

EXTRA-LEAN HAM

FRITTATALightly sauté the vegetables in a heavy, oven-proof pan. Add the protein and cooked grains, and top

with the combined eggs and cheese. Bake at 450°F for 15–20 minutes or until eggs are set.

FRUI

TS &

VEG

GIES

2

2AVOCADO

3 PROT

EIN

3COOKED

TEMPEH

WHOLE

GRAINS2

2WHOLE-WHEAT

OR CORN TORTILLAS

1PROTEIN

1

EGGS

1DAIRY

1

LOW-FAT SHREDDED

CHEESE

FRUITS & VEGGIES

3

3

SPINACH

3PROTEIN

3

LOW-SODIUM

TURKEY OR

CHICKEN

SAUSAGE

SWEET SWAP

» One of the best ways

to get creative at break-

fast time is to play against

type. Instead of the typical

savory omelet, try adding

a dash of sugar and flax-

seed to beaten egg whites

before cooking; then fold

in fresh or frozen berries

and a dollop of yogurt for

a sweet, protein-packed

changeup. EGGS EGG WHITES

4 4

COOKED MILLET

EXTRA-LEAN HAMBLACK BEANSOR

KALE MUSHROOMS

LOW-FAT SHREDDED

CHEESE

1 10-INCH WHOLE-WHEAT OR 4 CORN TORTILLAS

EGGS EGG WHITES

1 2

(SCRAMBLED)

COOKED TEMPEH

COOKED LOW-SODIUM TURKEY OR CHICKEN SAUSAGE

OR

LOW-FAT SHREDDED

CHEESE

SPINACHAVOCADO

BURRITO/TACOS Up a notch: After wrapping your burrito tightly,

toss it in a panini press for about 8 minutes or until the tortilla is golden brown and crispy.

(OR BROWN RICE)


This book is packed with common sense, wisdomand advice and is a “must read”for anyone who aspires to takecontrol of their lives in a truly lifea�rming way.

- Malcolm Aylett Financial Advisor, Edward Jones

“Available at Amazon, Barnes & Noble, and

your local independent bookstore.

DR JAMES ROUSEThink. Eat. Move. Thrive.

Join Drs. James and Debra Rouse at two exciting events

Want to change the way you think, eat & move? Sign up for the Think. Eat. Move. Thrive e-newsletter.

www.ThinkEatMoveThrive.com

MA

RK

LE

SH

think

Wasting AwayARE WE SQUANDERING OUR FARM-TO-TABLE EFFORTS WITH OUR PLATE-TO-LANDFILL TENDENCIES? BY VICKI MARTINEZ

THE TABLE IS SET, THE FEAST IS PILED HIGH—candied yams, mashed potatoes, Grandma’s famous stuffing—the family gathers around, the hostess takes the turkey … and throws it in the trash. Wouldn’t happen, right? Maybe not. Yet an in-depth analysis by the National Resources Defense Council (NRDC) estimates the average American household throws away the equivalent—close to 20 pounds of food—each month.

What’s worse: Much of our “waste” is not waste at all. Whether it’s the soft peaches we forgot about for a few days in the back of the crisper drawer, the leftovers we don’t feel like eating for yet another night or the eggs that are a few days beyond their posted sell-by date, a lot of what we pitch is actually safe, wholesome food that could feed the 50 million food-insecure people in this country. And we—American households—are only part of a much bigger picture.

The USDA Economic Research Service estimates that of the 430 billion pounds of our available food supply, the United States wastes more than 133 billion pounds every year. Household waste accounts for 21 percent of that, but plenty happens at earlier stages along the food-supply chain. Culling—the practice of rejecting cosmetically unappealing produce—pests, extreme weather and labor shortages are some of the earliest culprits in the fields and on the farm.

Some food gets damaged or spoiled during processing or shipping, especially if it travels long distances. Producers, stores and restaurants often overestimate demand, which leads to overplanting and overbuying, and consumers overestimate their capacity to prepare and eat what they put in their grocery carts. According to the NRDC, reducing waste by just 15 percent would be enough to feed 25 million Americans annually. Here we explore what causes this extreme waste and what we can do about it—during the holidays and year-round.

AN OUNCE OF PREVENTION IS WORTH TONS OF CUREIn 2013 the EPA joined with the USDA to launch the U.S. Food Waste Challenge (usda.gov/oce/foodwaste), a program calling manufacturers and retailers to reduce, recover and recycle food waste. Producers and companies throughout the nation are finding creative ways to do just that.

ON THE FARM: The ancient practice of gleaning—picking or scavenging unharvested crops—is making a comeback. Many volunteer organizations coordinate gleaning efforts to collect the leftover or discarded produce following a commercial harvest and to donate it to local food banks and soup kitchens.

This book is packed with common sense, wisdomand advice and is a “must read”for anyone who aspires to takecontrol of their lives in a truly lifea�rming way.

- Malcolm Aylett Financial Advisor, Edward Jones

“Available at Amazon, Barnes & Noble, and

your local independent bookstore.

DR JAMES ROUSEThink. Eat. Move. Thrive.

Join Drs. James and Debra Rouse at two exciting events

Want to change the way you think, eat & move? Sign up for the Think. Eat. Move. Thrive e-newsletter.

www.ThinkEatMoveThrive.com NaturalLivingMag.org 25

think

AT THE STORE: Grocers are taking the challenge seriously. Supermarkets are finding new ways to ship and display produce to maximize appeal and shelf-life. The Kroger group, for example, has adopted the use of reusable plastic containers (RPCs) for shipping produce. RPCs are much sturdier than the former corrugated boxes and result in less damage and spilling during transport. That means more produce makes it to the shelves and looks good when it gets there. Alas, American superficiality and image-consciousness endure, and we reject foods with bruises, blemishes and less-than-perfect appearance. Supermarkets lose an estimated $15 billion annually in unsold fruits and vegetables alone. Kroger’s Perishable Donations Program fights that loss by recovering food before it ends up in landfills. “Our associates bring our Perishable Donations Program to life,” says Lynn Marmer, Kroger’s group vice president for corporate affairs. “Every day in our stores, individual associates rescue healthy, nutritious fruits, vegetables and proteins [from the discard pile] to be quickly distributed to hungry families through Feeding America’s network of food banks.” Kroger donated more than 5 million unsalable, safe food items in 2012.

AT RESTAURANTS: Many local eateries and restaurant chains are also finding ways to pass along safe, unused food. The Darden family of restaurants (Olive Garden, LongHorn Steakhouse and The Capital Grille, to name a few), participate in the Darden Harvest program, which donates unused, quality surplus food to food banks and other charitable organizations (dardenfoundation.com/cms/harvest). In a recent interview, Brandon Tidwell, manager of sustainability for Darden restaurants, said, “It’s a real integrated process for us and something

that our employees really like because they know that the food is going to help serve the needs of people in their local community.” In 2013, Darden donated enough to feed 3,250 families of four, three meals a day for an entire year. Visit WeDontWaste.org/cooperating-providers/ for a list of restaurants and businesses dedicated to recovering food waste and feeding the hungry in Denver communities.

IN THE SCHOOLS: Many college campuses are stepping up to the challenge. Through the Food Recovery Network (foodrecoverynetwork.org), established in Maryland in 2011, student

volunteers recover perishable food from dining halls and sporting events and deliver it to local shelters. Currently there are 100-plus chapters nationwide.

AT THE CURB: Some local governments are getting involved as well. King County, Wash., offers a collection program that allows households to recycle food scraps and food-soiled papers (even greasy pizza boxes) via curbside yard-waste bins (your.kingcounty.gov/solidwaste). The scraps are recycled into a nutrient-rich soil supplement.

And one Colorado-based company has been at it since 1974. A1 Organics (a1organics.com) provides food waste bins to restaurants, large stores and other businesses. The bins are picked up regularly, and the waste is taken to one of A1’s facilities where it is manufactured into nutrient-rich compost products. This natural organic material is available to the landscape industry and consumers for landscaping and soil-amendment purposes. A1 estimates it has successfully diverted more than 8 million cubic yards of waste from Colorado landfills.

CHECK OUT vimeo.com/98441820 to see how one French

grocer has kindled a romance between

customers and not-so-pretty produce.

REDUCING WASTE BY JUST

15 % WOULD BE ENOUGH TO FEED

25 MILLION AMERICANS ANNUALLY.

OF THE 430 BILLION POUNDS OF OUR AVAILABLE FOOD SUPPLY,

THE UNITED STATES WASTES MORE THAN

133 BILLION

POUNDS EVERY YEAR.

THE AVERAGE AMERICAN HOUSEHOLD THROWS AWAY

20 POUNDSOF FOOD—EACH MONTH.

SUPERMARKETS LOSE AN ESTIMATED

$15 BILLION ANNUALLY IN UNSOLD

FRUITS AND VEGETABLES ALONE.

KROGER DONATED MORE THAN

5 MILLION UNSALABLE, SAFE FOOD ITEMS IN 2012.

HOUSEHOLD WASTE ACCOUNTS FOR

21 % OF THAT


FOOD (WASTE) FOR THOUGHTFor a true food-waste revolution to take hold, however, consumers need to join in the action. Of the 133 billion pounds of food waste generated in 2010, a USDA study reports, 90 billion pounds was from consumer-level waste. Use the following tips to embark on your own personal food-waste challenge.

MAKE A LIST, CHECK IT TWICE: Before beginning your weekly or holiday meal shopping, check your fridge and pantry. Use what you already have on hand and avoid buying double of what’s already there. Then stick to your list; you won’t be tempted to buy more than you need. Buy less food overall and plan for smaller portion sizes—all your guests and their waistlines will appreciate that. Planning for smaller portions reduces the amount of plate scraps and leftovers.

YOUR NOSE KNOWS: “Use by” does not mean “throw away the next day.” According to the USDA Food Safety and Inspection Service, “use-by” dates are not mandates. Except for baby formula (which should be thrown away when expired), these dates are not federally regulated and are merely

manufacturers’ suggestions for peak quality. Most foods can be safely consumed well after these dates. The best advice: Trust yourself—if it smells fine and doesn’t offend your taste buds, it’s OK to eat. Visit foodshare.org and type “food storage and shelf life guidelines” into the search field for an excellent guide to food safety.

ICE, ICE BABY: Ever thrown out the ground beef that’s been in the freezer more than a few months? According to the USDA—don’t. Food stored in the freezer will stay free from bacteria and is safe to eat. It might lose some flavor, but it will work wonderfully in a pot of chili.

UGLY IS THE NEW BEAUTIFUL: Many fruits and vegetables get tossed long before they hit store shelves because they’re misshapen or are an unusual color or size. Stores know that consumers won’t buy produce that doesn’t fit their preconceived ideas of what it should look like, even if taste and nutritional quality are not affected. Buck the trend by buying less-than-perfect produce, asking your retailer to stock it or requesting to see your produce manager’s discard pile.

TAKE THE CHALLENGE; SAVE THE ENVIRONMENTFood is the single largest

category of material

found in municipal

solid waste facilities.

According to the EPA, 95

percent of food waste

ended up in landfills in

2012—a staggering 72

billion pounds. As food

waste sits in a landfill

it decomposes rapidly,

becoming methane—a

greenhouse gas over

20 times more harmful

than carbon dioxide. The

global-warming effect of

methane from food waste

in 2012 is equivalent to

the emissions generated

by 33 million passenger

vehicles.

Technically FitEVERYTHING ELSE IS GOING VIRTUAL, WHY SHOULDN’T YOUR PERSONAL TRAINER? THESE DIGITAL TOOLS MAKE WORKING OUT ANYWHERE, ANYTIME, A REALITY. BY KELLEE KATAGI

IN WINTER it can seem that the universe conspires against your health and fitness goals: Holiday festivities drain time, money and energy; health-wrecking foods abound; and fickle weather steers you away from the gym and toward your cozy living room. Technology to the rescue: Online fitness classes and exercise apps enable you to work

out right in that cozy living room (or in your office, on the road or any other place you find yourself ) for a fraction of the time and cost that it takes to go to the gym. Not all tech-based offerings, however, are worth their download time. We’ve sorted through the available options to bring you the best.

move

DAILYBURN.COMHigh-quality filming and well-

crafted workout programs

make DailyBurn an excellent

gym substitute. Choose from

14 programs, ranging from True

Beginner to Inferno. Specialized

programs include kettlebell

regimens, dance-based classes

and prenatal yoga. For all

workouts, you can input your

weight for calorie-burn estimates

or other stats so you can track

your progress.

BEST FOR Beginners and

intermediates seeking prefab

fitness plans

TIME 10–71 minutes

COST 30-day free trial; then $10

and up per month

ALSO TRY

Grokker.com

FITNESSGLO.COMFitnessGlo is ideal if you prefer

to structure your own workouts

with precise parameters. Search

for workouts according to fitness

level, duration, teacher or style

(15 options, such as barre, tabata,

athletic cardio and strength).

Then schedule a weekly workout

plan, and receive email reminders

with clickable links to the classes.

Offline viewing is available for

Android and iOS6 and up.

BEST FOR Anyone who wants to

tailor a workout without a lot of

hassle

TIME 5–60 minutes

COST 15-day free trial; then $12

per month

ALSO TRY

YouTube.com/user/efit30

YOGADOWNLOAD.COMThis site offers a choice of 37

yoga styles, including a few

outliers such as office yoga, kids

yoga and yoga with weights. Sort

sessions by style, goal, instructor,

length or intensity. Other perks

include printable pose guides,

playlists, preset programs

(including two for beginners),

class ratings and user reviews,

and downloadable classes that

are yours to keep. Also check out

YD’s $4 20-Minute Yoga app for

Android or iPhone.

BEST FOR Anyone with an interest

in yoga, from newbies to veterans


COST $10–$18 per month;

discounted rates for six-month or

annual memberships

ALSO TRY

YogaGlo.com

ONLINE CLASSES

SPIROFIT.COMBeginners and intermediates

will appreciate clear instruction

from renowned and respected

fitness experts, a wide range of

workout styles and FitStops—

short videos of workout tips and

office-appropriate exercises. Ten

instructors lead the classes. A

plus for Bosu owners: The Bosu’s

inventor, David Weck, teaches

many of the Bosu classes.

BEST FOR Beginners and

intermediates who like variety

TIME 5–50 minutes

COST $20 per month/$100 for six

months; or choose one instructor

for $5 per month or classes in a

single discipline (Pilates, yoga or

Bosu) for $7 per month

ALSO TRY

YouTube.com/user/BeFit


JOHNSON & JOHNSON 7-MINUTE WORKOUTThis app delivers with do-anywhere body-

weight moves (14 per session, 25 seconds

each) such as squats, planks, burpees

and jumping jacks. Input your fitness and

motivation levels for a customized mix of

exercises. And if you can squeeze in a few

extra minutes, add a warm-up or cool-down

or hit repeat for a circuit-style workout. The

app simply states the name of the exercise,

shows a black-and-white demo and then

beeps a few times when the 25 seconds are

up. 7minuteworkout.jnj.com

BEST FOR Travelers, time-strapped people

TIME 7 minutes

COST Free

ALSO TRY Tabata Trainer for iOS,

tabatatrainerapp.com

APPS

APP-TLY FIT

One-third of all smartphone owners used a fitness app in

2013. Source: Kantar Media

FITSTAR Recently retired Atlanta Falcon Tony Gonzalez

brings pro-level quality to this impressive

iPhone and iPad app. Workouts are well-

designed, well-produced and, well, a simply

stellar way to set and meet your fitness goals.

Start by inputting results from a six-exercise

fitness test that includes timed exercises such

as a 90-second plank and 60-second wall-sit.

Then choose from programs like Daily Dose

(basic conditioning), Get Lean, Get Moving (for

novices) and Get Strong. Each session outlines

the exercises you’ll do before you start so

you can prep mentally. After a few weeks,

test yourself again and brag to the FitStar

community about your progress. fitstar.com

BEST FOR Any Apple user


COST Free for two sessions per week; $5 per

month or $40 per year for unlimited access

ALSO TRY Gain Fitness (for iOS only),

gainfitness.com

move

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boost

Gut CheckA STARTLING NUMBER OF AMERICA’S HEALTH ISSUES START IN OUR STOMACHS. IMPROVE YOUR OVERALL WELLBEING AND AVOID SEASONAL ILLNESS THIS YEAR BY GETTING YOUR DIGESTIVE TRACT ON TRACK.

ACCORDING TO A 2013 REPORT in the journal Science Daily, health issues as diverse as obesity and clinical depression might be linked to digestive health. Researchers at Oregon State University report that “the chronic inflammation linked to most of the diseases that kill people in the developed world today—heart disease, cancer, diabetes—may begin with dysfunctional gut microbiota.”

That microbiota or gut flora is a combination of good and bad bacteria and microorganisms that not only help with digestion but also fight infection. Compounding science suggests that an out-of-balance gut ecosystem can lower your body’s ability to regulate mood, process foods for energy and manage sleep cycles, all of which might cause a cascading effect of fatigue, inflammation and other chronic conditions.

Keeping your digestive tract in balance will not only keep tummy aches at bay, it will help you fight everything from the common cold to insomnia. Here’s how:

1. PRO- AND PREBIOTICS: Sometimes the foods you eat, germs you catch, habits you engage in and even environmental factors outside of your control can cause the “bad” bacteria in your GI tract to outnumber the good. Reinoculate your gut flora with pro- and prebiotics, live strains of “good” bacteria that you can get from foods such as yogurt and kefir and from dietary supplements. Choose products that say “live active cultures” or “live active strains” on the label.

2. FIBER: Soluble fiber (which you can find in apples, beans, oatmeal, flaxseeds) combines with water to form a gel-like substance that slows digestion and makes you feel full longer. Insoluble fiber (found in whole grains, seeds, leafy greens) doesn’t dissolve in water. In essence, it acts like a mop as it passes through your system, clinging to and moving waste through your digestive tract. If you don’t eat enough fruits, vegetables, whole grains and nuts—and who among us does—take an afternoon fiber supplement to keep your GI tract moving efficiently.

3. CLEANSE: Every day we’re exposed to and ingest harmful toxins that, in high enough concentrations, can make us feel out of sync or even quite sick. Everything from refined sugar to chemical-based household and beauty products can be harmful. Detoxification is one way to rid your system of impurities. There are myriad programs and products out there designed to flush your system. The most basic is as simple as drinking two or more quarts of water every day and taking more deep breaths. Carefully planned elimination diets such as a sugar detox or juice fast can also give your digestive system, liver, kidneys and other organs a chance to rest and recover. Supplements and cleanse kits that are high in antioxidants, enzymes and amino acids can help to remove pollutants and waste by-products from your system without requiring you to plan an elaborate diet.


JULI

A V

AN

DE

NO

EV

ER

thrive

Dr. James Rouse received his doctorate in naturopathic medicine from National College of Natural Medicine. He inspires others through

public speaking, personal coaching, mentoring, and his books, including his most recent: Think Eat Move Thrive: The Practice for an

Awesome Life. He is the resident expert for Natural Living. Get to know more about Dr. James at drjamesrouse.com.

JACK LALANNE WOULD SAY, ‘YOUR INNER ATMOSPHERE CREATES YOUR OUTER WEATHER.’ I USE EXERCISE AND NUTRITION TO GET MY CHEMISTRY IN LINE WITH WHAT I WANT TO EXPERIENCE, NOT WHAT’S GOING ON AROUND ME.

DR. JAMES ROUSE On being present, the power of ritual and the godfather of health and fitness

When I’m in a place of past

regret or future fear, that’s

where my biggest challenges

come. So I love to put a stake

in the ground in the moment.

Happiness is really just the

practice of being present.

I was very blessed to learn

from a couple of amazing

mentors. One was Jack LaLanne.

I never met him. I saw him on TV

when I was 12, and he changed

my life. He told me, ‘when the

world isn’t working for you,

the great equalizer is nutrition

and exercise.’ When the world

around me felt dark, I’d go

outside and climb trees and do

push-ups. He would say, ‘your

inner atmosphere creates your

outer weather.’ I use exercise

and nutrition as a way to get my

physiology and chemistry in line

with what I want to experience,

not what’s going on around me.

That’s why I boycott the

evening news. I will not let the

mainstream media bombard my

consciousness with fear. That’s

all it is.

I’m in bed at 9:00 every night.

With a book. Right now I’m

reading The Greatness Guide

by Robin Sharma. I always have

Man’s Search For Meaning by

Viktor Frankl next to my bed.

I read a page every day to get

my mind set about gratitude.

Frankl had an understanding of

the game change that happens

through that mindset.

When it comes to food,

I always think about ROI, return

on ingestion: What are you

putting into your body and what

is it going to produce as an

outcome? Too many people look

at ROI of food as being limited

to, ‘am I going to be full?’ But

what do the calories and

nutrients and ritual

actually give you?

The power of ritual—whether

it’s breakfast or your bedtime

routine—is a huge longevity

maker.


natural living winter 2015

Documents

family breakfast ritual

family eats

family tradition

breakfast doesnt

winter squash

im happy

great time

holiday celebration100