optimum wellness winter 2014

eat | think | move

WINTER 2014

Compliments of

glamping: a luxe approach to backcountry adventure p. 28

SaY CHEESE: There’s as much to know as there is to love. p. 33

WillpoWEr: You have more of it than you think. p. 25

Have your cheesecake and eat it, too— a healthy take on an old favorite. p.42

Desserts Just

12Healthy Recipes for Home and

Hut

plus

Winter 2014 / Optimum Wellness 1

Founder James Rouse, N.D.

editorial director Debra Rouse, N.D.

Publisher Deborah Juris editor Deborah Williams

actinG editor/coPy editorKellee Katagi

creative director Tom Visocchi

Project ManaGer Susan Humphrey

contributinG Writers Berne Broudy, Vicky Martinez, Anna Soref,Ted Alan Stedman

contributinG artists Casey Day, Amanda Lenz, Jeff Nelson, Marc Piscotty, Annette Slade

Published by

www.hungryeyemedia.com

800.852.0857

from the founder

winter 2014 | volume 01 issue 04

optimumwellnessmagazine.com

A Purpose-Driven Season.I love that we’re talking about the “Colorado mindset” and willpower in this issue of Optimum Wellness

magazine. “Think” is the cornerstone of optimum wellness and what I believe to be the linchpin of a

purpose-driven, healthy and happy life. Whats more, empowered eating and inspired movement fall into

place with more ease and grace when we build our lives on a foundation of positive thought. The science

of willpower has long intrigued me, and Kellee Katagi’s article (“Where There’s A

Will,” page 25) explains why willpower is one of the most powerful practices we can

incorporate into our lives.

The holiday season is an interesting time to practice willpower on many levels.

Can we exercise willpower when shopping for gifts without going overboard? Con-

sider gifting your time, talent and service. When it comes time for the holiday parties,

exercise willpower at the buffets and dessert tables. Choose a smaller plate when

given the choice. Fill up on veggies before bread, meats or sweets. Limit alcohol

consumption. Be grateful, not guilty (page 13) when it comes to enjoying your fam-

ily’s traditions. You don’t have to pass on your favorite treats; just be mindful of your

indulgences, exercise portion control, and, if you are already full, wait a little bit to

see if your body really needs or desires more food. We’ll share some of my favorite

family holiday recipes on our website at optimumwellnessmagazine.com.

As your to-do list gets longer this time of year, make sure to put yourself at the

top. Make exercise a nonnegotiable part of every day. Movement builds momen-

tum and willpower. Consider gifting yourself the experience of something new

like a barre method or aerial fabric class (see page 37). I know from personal

experience (both of our daughters love aerial fabric dance, and we have a fabric

at home) that you’ll discover muscles you never knew you had and build new

muscle quickly.

Thank you for reading, for your support and for your feedback. Healthy and happy

holiday blessings to you and your family from Debra and me.

Dr. James Rouse, N.D.

“Think” is the cornerstone of optimum

wellness and what I believe to be the linchpin

of a purpose-driven, healthy and happy life.

When we build our lives on a foundation of

positive thought, empowered eating and

inspired movement fall into place with more

ease and grace.

contents.

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2 Winter 2014 / Optimum Wellness

volume 01, issue 04: winter 2014

features.

departments. begin.

07 How thinking like a Coloradan can keep you fit. Plus, the health ben-efits of stress, and a look at the white stuff: milk in all its glorious forms.

eat.11 cooking (and

cleaning) with vinegar From pickling vegetables to tenderizing meat and even cleaning your hardwood floors, there are countless uses for this versatile kitchen staple.

13 eat and be merry There’s no shame in celebrating the holiday with a festive meal, so let yourself enjoy it. Then enjoy it again with these creative leftover makeovers.

14 shuck and jive No ocean? No problem. Even Coloradans can buy and enjoy fresh oysters. Here’s how.

think.23 tradition!

Rituals—religious or secular—give structure and meaning to life.

25 self-control Experts share the secrets of building your will-power and putting it to good use.

move.37 on point

You don’t have to be a prima ballerina to look like one. Ballet-like work-outs can help you get a dancer’s lean, sculpted physique.

38 shake your groove thing Three more dance-inspired exercise routines that make getting fit fun.

recipes.40 season’s eatings

Squash soup, pork tenderloin, cheesecake and more.

improve.48 eggs are

gonna roll A healthy alternative to a take-out grease bomb.

special section.18 supplements:

the full complement All the nutritional supple-ments you need to stay healthy this season.

28 hut to it You don’t need a tent or even summer weather to go camping in Colorado. High-altitude huts offer cozy winter retreats and easy access to mountains of adventure. BY TEd AlAN STEdmAN

33 have you curd? If the word “cheese” brings to mind a spray can or sandwich singles, you don’t know what you’re miss-ing. let us enlighten you as we explore the wide world of artisan cheese. BY dEBoRAH wIllIAmS

For even more great content and recipes, visit our new website optimumwellnessmagazine.com


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volume 01, issue 04: winter 2014

begin.Better Than Good

Better Better Than GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan Good

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Better Than Good

Better Better Than GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan GoodThan Good

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Thick and Creamy

8.375x11.875B.indd 1 7/16/13 12:12 PM

Q&AWith Holly Wyatt, M.D.the skinny on getting, and staying, slim By kellee katagi

coloradans are a relatively healthy bunch, and although we’re starting to inch upward in terms of weight gain, our state still boasts the country’s lowest obesity rate. But why? to what do we owe our collective well-being, and can we share it with a nation facing an obesity crisis? those are the questions James o. Hill, ph.D., and Holly Wyatt, m.D., set out to answer in State of Slim, the title of their new book as well as a metaphor for our state and our way of life. Directors of the anschutz Health and Wellness center at the University of colorado’s medical campus in aurora and leading experts on diet and nutrition, Hill and Wyatt note that a combi-nation of factors including climate, topography and social norms support our “slim” lifestyle, but people everywhere can tap into coloradans’ strategies for achieving and maintaining an ideal weight and optimum wellness. We recently sat down with Wyatt at her anschutz center office to learn more.

“ We talk about developing a ‘Colorado mindset,’ and the first step is finding your motivation, not just your goal.“

In State of Slim, you talk about a Mile High Metabolism. What is that, and what does it have to do with staying slim?colorado has a culture of activity. When you’re active, your metabolism automati-cally adjusts to your calorie and activ-ity level, burning more of the calories you take in. in the book we describe it in terms of a bathtub: your body is the tub, your calorie intake is the incoming water, and the calories you burn [your metabolism] are the drain. you want a flexible drain that gets

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begin.

• Look for Free Range products in the natural and bulk area.

— Snacks that don’t come from a chemistry set —

100% All-natural. 100% All-delicious.Free Range snacks are made with only natural ingredients, roasted fresh from the Rocky Mountains of Colorado. They don’t just taste good. They’re made good.

dried Fruitsconfections

trail mixes snacksnuts & seeds

ORGANICALL NATURAL

iFor more expert tips on boosting your will-power turn to page 25.

Look for State of Slim in the book/magazine aisle of your local King Soopers.

bigger or smaller to let out all the water com-ing in. Exercise is the key to a flexible drain—to keeping the pounds from creeping back on. It’s the missing piece in most plans. And when the people around you are active, it’s easier to be active yourself.

Most people know they should exercise and eat well, but they simply don’t do it or believe they can’t. How can they develop the willpower to make good choices?We talk about developing a “Colorado mindset,” and the first step is finding your motivation, not just your goal. Your goal might be to look good at your class reunion, but your true motivation has to go deeper than that. I call it “peeling the onion.” Why is it important to you to look good at your reunion? So you can feel confident? Why do you want to feel confident? Maybe because it will help you to accomplish your big career goal or be a better spouse. Being healthy and fit gives Coloradans the confidence and ability to do the things they really want to do. Being at a healthy weight is really about achiev-ing your purpose in life—being able to live the life you want. Write your purpose down, and put it somewhere you’ll see it a lot.

Is having my ultimate purpose enough when I really don’t want to go to the gym or I’m craving chocolate chip cookies?

It’s just a start. You need to have a plan in place and identify your Achilles’ heels that keep you from following your plan. Then, develop rou-tines that set you up for success. For example, maybe your routine is that you stop by the gym before you go home from work, so you don’t just end up on the couch. Or one of my clients puts Crest Whitestrips on her teeth while she cooks dinner, so she won’t snack. For me, po-tato chips are my weakness, so I have a routine that I don’t even go down the chip aisle at the grocery store. It doesn’t mean I’ll never eat chips, but I’m saving my willpower for unfore-seen circumstances when I really need it. Soon, healthy decisions become automatic.

What would you say to someone who doesn’t think they’re able to lose weight?Part of the Colorado mindset is expecting suc-cess. In general, Coloradans have an upbeat attitude. Focus on how great life will be when you’re at a healthy weight rather than dreading all the things you might have to change or give up. Gratitude helps you develop a positive atti-tude. Start by just writing down one thing a day that you’re thankful for in your life.

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The Skinny on MilkDoes milk really do a body good? The answer depends on which milk—and whose body. Use this chart to find which one is right for you. BY Berne BroudY

What it is: a product of the cow’s mammary gland

It’s a com-plete protein and is rich

in calcium, B12 and riboflavin. often fortified with vitamin d to help you absorb calcium and vitamin A. conju-gated linoleic acid in whole milk can reduce body fat and increase lean muscle mass; several recent studies indicate that kids who drink whole milk are slimmer than kids who drink skim or low-fat milk.

high in satu-rated fat and cholesterol.

Also, some people have trouble digesting lactose, the primary carb in cow’s milk, so it can cause gas, bloating and diarrhea.

What it is: whole cow’s milk from which the fat/cream has been separated and removed

dairy calcium is generally easier to

absorb than vegetable calcium, especially when the fat has been removed. skim milk is best for elderly people and postmenopausal women who are at higher risk for calcium deficiency.

removing fat strips milk of its fat-soluble

vitamins, so skim milk must be fortified with vitamins A and d. Also, a 2006 study suggests high intake of low-fat or skim milk can impair ovulation, while high-fat dairy foods improve female fertility. not good for people who can’t digest lactose.

What it is: the liquid that remains after almonds are soaked, finely ground and strained.

Free of soy, lactose, gluten,

cholesterol and saturated fat. It’s low in calories and carbs. Almonds contain heart-healthy omega-3 fatty acids, manganese, selenium, magnesium, potassium, zinc, iron, fiber and phosphorus. Almond milk has as much calcium and vitamin d as dairy milk. Its flavonoids may help prevent cancer and slow the signs of aging.

nutrients may not be as eas-ily absorbed as with dairy

products. not good for people with nut allergies.

What it is: dairy-free, nut-free, soy-free bev-erage made from boiled rice, brown rice syrup and brown rice starch.

cholesterol-free and nearly fat-free.

contains the most manganese and selenium—powerful antioxidants that protect you from infections and cancers—of any milk. high in all B vitamins, which are essential to metabolism, circulation and nerve function. Provides magnesium, which helps control blood pressure; also contains iron and copper, which increase red blood cell production, improving oxygenation and vitality.

one cup of rice milk contains 33 grams of

carbohydrates. For diabetics, rice milk can cause sudden sugar overload. And it’s low in protein, which means it’s not useful for appetite control. Low in calcium unless fortified.

What it is: the liquid that remains after soy-beans are soaked, finely ground and strained.

high in protein, dietary fiber, vitamin e and

B vitamins, which raise your basal metabolic rate so that you burn fat and calories more efficiently. soy has es-sential minerals—iron, magnesium, phos-phorus, zinc, copper and manganese—that control blood pressure, improve blood oxy-genation and protect against diseases. May relieve postmenopaus-al symptoms in women and prevent prostate cancer in men.

soy milk has sugars called oligo-

saccharides, that can be difficult to digest and may cause excessive gas in some people. It also contains phytic acid, which, in high doses, can inhibit calcium absorbtion.

What it is: the liquid that comes from the grated meat of a coconut

It’s packed with vitamins c, e, B1, B3,

B5 and B6, as well as iron, selenium, calcium and bone-building phosphorus. contains potassium, sodium and chloride—electrolytes that keep the body hydrated and properly function-ing—as well as high doses of magnesium, which can calm nerves and stabilize blood pressure. Lauric acid fights infections and viruses. the fiber in coconut milk makes you feel fuller longer, which can help control weight.

highest saturated fat of any milk

alternative, low in protein and not good for people with nut allergies.

Whole Milk

skiM Milk

alMond Milk

rice Milk

soy Milk

coconut Milk


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Hurt So GoodMuscle soreness after exercise is partially a result of oxidative stress, a condition in which your body produces more free radi-cals than it can remove. Antioxidant-rich products such as cherry juice and vitamin C and E supplements promise quick recovery by attacking the excess free radicals. And while those products can make you feel better, research published in PNAS: The Proceedings of the National Academy of Sciences of the United States of America suggests they might actually negate the benefits of your workout. Unchecked, exercise-induced oxidative stress trains your body to fight off harm-ful free radicals naturally and improves insulin sensitivity. The takeaway? Main-tain a diet rich in fruits and vegetables to get plenty of antioxidants, but after your workout, ride out the ache—you’ll be healthier in the long run. —Kellee Katagi

eat.


All About...vinegar

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If life gives you lemons, make lemonade … and if your wine turns sour, make vinegar. From the old French vin egre, vinegar literally means “sour wine.” Despite its unpleasant name, this acidic liquid derived from fermenting alcohol is a healthy, versatile kitchen sta-ple, adding flavor and punch to dressings, marinades and sauces. It’s ideal for pickling, and it can also serve as a salt substitute or as an egg replacement in cakes and quick breads. once opened, vin-egars will last up to a year, if kept tightly sealed in a cool, dry place.

studies suggest that acetic acid, vinegar’s main component, encourages weight loss by suppressing appetite. It can slow sugar absorption, preventing blood sugar spikes, and may help your body better absorb nutrients, especially calcium. red wine and balsamic vinegars contain antioxidants, including heart-healthy resveratrol. the distilled forms of vinegar are also safe for gluten-free diets.

Vinegars start not only from grapes but also from various fruits, honey, beer, grains and even potatoes. here’s how to enjoy some of the most common varieties.

Apple cIDer use this flavorful vinegar to tenderize and impart a tangy flavor to meat, or try it instead of mayo for healthier coleslaw.

bAlsAmIc rich, sweet balsamic vinegar—derived from white grapes and aged in wood casks like fine wine—enhances soups, beans and meat sauces.

DIstIlleD whIte Add a tablespoon of this grain-based vinegar to boiling water to guarantee fluffier rice or prevent hard-boiled

eggs from cracking. It’s also a safe way to remove bacteria from fresh produce. mix 1/2 cup white vinegar with a gallon of warm water to clean your wood floors without chemicals.

mAlt made from barley, this amber-colored vinegar is a must with fish-and-chips and adds a robust flavor when drizzled over roasted potatoes. perfect for homemade relishes and chutney, it is also the preferred choice for pickling.

reD wIne mix this less-acidic vinegar with herbs, a dash of olive oil and your choice of chopped veggies; then refrigerate for an hour for a ready-to-go marinated salad.

rIce A subtle flavor makes rice vinegar a popular choice for Asian cooking, especially stir-fry recipes. use on sushi rice to boost flavor and kill possible bacteria on raw fish; substitute it for butter over steamed veggies. —By Vicki Martinez

When pickling vegetables and

other ingredients, use a vinegar

with 5 percent acidity

Use 1 TBSP white or apple

cider vinegar and 1 tsp baking soda in place of each egg called for in

a recipe.

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Be Grateful, Not Guilty.the holidays are about food and family. Indulge in both; it’s for your own good.

Optimum wellness means making smart choices about how you eat, think and move. If you’ve stayed the course all year, eating a big holiday meal—and several days of leftovers—can feel like a shameful transgression. But denying yourself the joy of food and family, altering grandma’s classic stuffing recipe to save a few calories or throwing away perfectly good food misses the point of the holiday. Observing traditions and giving thanks are important pieces of a healthy lifestyle. So go ahead, enjoy the day—and the day after—with these creative leftover makeover ideas. Waste not, want not.

Meat, VeGGies & potatoes Combine leftover meat and veggies into homemade potpies. Mashed white or sweet potatoes, stuffing or puréed cau-liflower make a healthy and labor-light alternative to the typical bready pie crust (recipes on page 43).

puMpkiN pieTransfer the pumpkin filling (pitch the crust; it gets soggy after a few hours) to an airtight container and put it in the fridge or freezer. The next time you need a quick and easy dessert, defrost and scoop the pie filling into puff pastries or phyllo cups. Bake according to package instructions. You can also use the pie filling to make sweet pump-kin ravioli or add it to whole-wheat pancake batter for a special-occassion breakfast.

DiNNer rolls aND GreeN BeaN CasseroleGrill panini sliders—leftover dinner rolls stuffed with green beans and slices of low-fat cheese—in your sandwich press or toaster oven for a day-after lunch.

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Visit optimumwell-nessmagazine.com to see a video tuto-

rial on shucking oysters.

A single oyster filters anywhere from 20 to 50 gallons of a water a day

through its gills, trapping nutrients from plankton in its flesh and cleaning the water supply. Thus, oysters take on flavor or

terroir from the water they live in.

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BUY IT. STORE IT. PREP IT.

Bivalve! I Think You’ve Got Iteast coast oysters are in season now. serve 'em up; slurp 'em down.

3/ 4 cup lime juice, freshly squeezed3/ 4 cup rice wine vinegar1 tablespoon coriander seed, toasted and finely ground1/ 2 bunch cilantro, rinsed and finely chopped1/ 2 tablespoon shallot, minced

1 teaspoon jalapeño, minced1/ 4 cup agave

1. combine all ingredients in a bowl and whisk until agave dissolves.

2. refrigerate until oysters are ready to serve.

Landlocked middle-Americans needn’t fear or avoid fresh shellfish, insists Rowan Ja-cobsen, author of A Geography of Oysters: The Connoisseur’s Guide to Oyster Eating in North America (Bloomsbury USA, 2010). “The national supply chain works the same in all areas, so merchants in the middle of the country are getting their seafood at virtually

the same time that merchants on the coast are,” he says. “I think the whole freshness thing is a bit atavistic. Location isn’t an impediment.”

Sheila Lucero, head chef at Jax Fish House and Oyster Bar in Glendale, agrees. “We order and receive oysters seven days a week,” says Lucero. “We speak to purveyors daily about what they have coming out of the water. The oysters get harvested and brought to a refrigerated warehouse where they are hand-sorted, bagged and placed in a cooler with gel packs and shipped to us the next day. If you’ve ever used FedEx or UPS, you should understand how fast things can get from point A to point B,” she says.

November and December are peak season for East Coast oysters, which means this is not only a great time to head to Jax for their $1.25 oyster happy hour—they serve up to 30,000 oysters every month—but also prime time for buying and preparing oysters at home.

LOvE IT: Loaded with heart-healthy omega-3s and zinc and classified a “Best Choice” by the Monterey Bay Aquarium Seafood Watch—which rates the eco-friendliness of seafood based on common farming and fishing practices—oysters are a fun and sustainable de-parture from shrimp, scallops and fin fish. Whether harvested from either of North America’s coasts, the Gulf of Mexico, New Zealand, Australia or South America, the tasty mol-lusks take on flavor profiles of the waters in which they live, ranging from the mild, buttery Kumamoto of California to the briny piquancy of East Coast Pemaquids.

BUY IT: Ask your local fish-monger when and how often he receives his fresh oyster shipments, and get to the store that day or soon after. “Oysters are amazing creatures; they can last a month out of the water if you keep them cold and damp,” says Jacobsen. “By law, a tag has to be displayed with the oysters that lists the harvest date and location.” Select oysters that are dis-played cupped-side down with shells that are tightly closed. If the shell is slightly open, it should snap shut when handled. If it doesn’t, refuse it. Healthy, fresh oysters should smell like seawater.

STORE IT: Place oysters cupped- side down in a pan, cover them with a moist towel, and store them in the refrigerator (35–40 degrees) up to a few days. Do not store the mollusks in ice or in fresh water, both of which can kill oysters. “If the oyster has opened, it is dead and should not be eaten,” says Lucero.

ShUck IT: Scrub the shell with a stiff brush to remove any grit, and then rinse it under cold water. You’ll need a sturdy oyster knife and an impenetrable glove (available at fine kitchen stores). Hold the oyster cupped-side down in your gloved hand, insert the tip of the knife into the hinged end of the shell, and twist until the shell pops open. Slide the knife along the upper shell to separate the meat. Discard the top shell. Next, slide the knife under the meat and along the bottom shell to loosen the oyster, and take care not to spill the liquid—called liquor—which should be clear or just slightly milky. Serve oysters cupped-side down on a tray of ice with a selection of dressings, including lemon juice, melted butter or white wine mignonette.

Ostreaphile: an oyster lover

Agave–lime mignonetteYields 1.5 cups

Jax Fish house partnered

with rappahanock river

oysters in Virginia to create

a new, sustainable breed of

oyster called emersum

that’s exclusive to

Jax restaurants.

read more about it at

optimumwellnessmagazine.com

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Supplemental HealtH Care

Supplements of the SeasonExperts weigh in on the best nutritional supplements to keep you and your family healthy this fall and beyond. By AnnA Soref, Natural Vitality liViNg

ImmunityOften no sooner do the leaves start

changing than noses start running.

It’s not a big surprise that in fall and

early winter there’s a spike in illness,

according to Carolyn Dean, M.D.,

N.D. and author of more than 30

books on health and wellness. “Fall

is our busiest time; we go back to

school, and in business we have to

make up for the summer slacking,”

she says. “We burn the candle at both

ends. Add in the cooler months with

people gathering indoors where

germs are more readily shared and

you get more colds, flus and fatigue.”

One key to staying healthy

is gut health, according to Paul

Dell’Aquila, M.D., with the Preventa-

tive and Restorative Center of New

Jersey. This may surprise some but

makes sense when you consider

that 80 percent of your immune

system is located in your digestive

tract. In addition to a daily probiotic

with at least 1 billion CFU of active

ingredients (or live bacteria), he

suggests vitamin D, omega 3 Fish

Oil, and a high-potency multivita-

min to boost immunity.

To keep kids healthy, Dean em-

phasizes avoiding sugar, which can

autumn is a time to pull out the wool sweaters, cozy up with family and sip warm drinks instead of cold. For some of us, though, it’s also the time for runny noses, plummeting energy levels and even the blues. During

this seasonal transition, eating well and exercising may not be enough to keep you feeling and performing at your best. Here, we look at four common health complaints during the fall and winter and provide expert recommendations for nutritional supplements that can fill the gap.


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compromise young immune systems,

and he suggests that kids take a daily

children’s multivitamin.

AllergiesAllergies are usually associated

with springtime when everything is

blooming, but fall also triggers aller-

gies for many people. Dying leaves

and plants release allergic substances

and, when wet, can emit mold

spores, according to Dell’Aquila.

Dell’Aquila suggests easing al-

lergy symptoms by treating the

cause: inflammation. The follow-

ing supplements are all proven to

reduce the body’s inflammatory

response: quercetin (a flavonoid

found in plants), aged-garlic (a

supplement, not old garlic), ginger

and even wasabi (the supplement

form, not the paste) can be used.

Low EnergyFall’s waning daylight decreases not

only our vitamin D but also your

melatonin levels. Too little mela-

tonin can disturb your sleep cycle

and ultimately lead to fatigue, says

Dell’Aquila. Additionally, people tend

to rev up in the fall with holiday ac-

tivities and parenting responsibilities

that can leave them feeling worn out.

Dell’Aquila advises starting with

diet for increased energy. “Multiple

small meals of good protein, complex

carbohydrates and good fats are a

great way to improve energy and feel

great. A diet high in simple sugars

will cause a spike first in your blood

sugar and then insulin, causing

the common post-lunch crash that

many people experience,” he says.

In addition to eating right, he sug-

gests a high-potency multivitamin

and supplements coenzyme Q10,

L-carnitine, gingko biloba, arginine

and D-ribose, which are associated

with increasing energy. One caveat:

Consult with a health practitioner

familiar with these supplements

before taking them.

Dean turns to magnesium for

energy. “Magnesium is a require-

ment for six of the 10 chemical steps

in making adenosine triphosphate

(ATP), the energy currency of the

body. Without magnesium you

don’t have energy. Also magnesium

relaxes muscles so you are no longer

tense or tired from being tense. It

helps you sleep deeply, so you are

more rested and therefore have

more energy. You can take Epsom

salt baths (2 cups in a hot bath) or

take magnesium citrate powder as a

tea,” she says.

MoodFor many people fall brings mood

changes like the blues. One likely

culprit is, again, decreased daylight

resulting in lower levels of vitamin

D, which effects serotonin function

that’s key in regulating your mood.

In addition to vitamin D, Dell’Aquila

recommends 5-HTP for anyone

who isn’t taking an antidepressant.

It helps to increase serotonin levels.

A B-complex is important, as the B

vitamins help produce neurotrans-

mitters in our bodies. Magnesium

can ease anxiety.

Anna Soref is the editor of Natural Vitality Living magazine. You can find more of her articles on optimumwellnessmagazine.com and naturalvitalityliving.com

Supplemental HealtH Care

One key to staying healthy is gut health. This may surprise some but makes sense when you consider that 80 percent of your immune system is located in your digestive tract. —according to Paul Dell’Aquila, M.D.

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New look. Same great products.

‡ Supportive, but not conclusive research shows that consumption of EPA and DHA Omega-3 fatty acids may reduce the risk of coronary heart disease.© 2013 Schiff Nutrition Group, Inc. 717-A1

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The power of ritual is profound and underappreciated. Mostly, I think, it’s because we live in a time-starved culture, and ritual is time-indulgent. Who can afford the luxury of doing one thing at a time? Who has the patience to pause and honor an activi-ty before and after we do it? ritual doesn’t have to be religious; it’s just a tool religions use. rituals are about paying attention. They’re about stopping for a moment and noticing what you’re about to do, what you’ve just done, or both. They’re about mak-ing the most of a particular moment. And that’s something we could use a lot more of. —Peter Bregman, author of 18 Minutes: Find Your Focus, Master Distraction, and Get the Right Things Done

Any ritual is an opportunity for transformation. —Starhawk

This is what RITUALS are for. We do spiritual ceremonies as human beings in order to create a safe resting place for our most complicated feelings of joy or trauma so that we don’t have to haul those feelings around

with us forever, weighing us down. We all need such places of RITUAL safekeeping. And I do believe that if your culture or tradition doesn’t have the specific RITUAL you are crav-ing, then you are absolutely permitted to make up a ceremony of your own devising, fixing your own broken-down emotional systems with all the do-it-yourself resourcefulness of a generous plumber/poet. —Elizabeth Gilbert, author of Eat, Pray, Love

Beer has long been the prime lubricant in our social intercourse and the sacred throat-anointing fluid that accompanies the ritual of mateship. To sink a few cold ones with the blokes is both an escape and a confirmation of belonging. —Rennie Ellis

Making resolutions is a cleansing ritual of self-assessment and repentance that demands personal honesty and, ultimately, reinforces humility. Breaking them is part of the cycle. —Eric Zorn

I loved the atmosphere of the dance studios—the wooden floors, the big mirrors, everyone dressed in pink or black tights, the musicians accompanying us—and the feeling of RITUAL the classes had. —Suzanne Vega

Richer with RitualCEREMonY—RELiGious oR sECuLAR, BiG oR sMALL—kEEPs us ConnECTED

wiTh ThE PEoPLE AnD ThinGs ThAT MATTER MosT AnD is A wAY oF GivinG ThAnks 365 DAYs A YEAR.

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think.


Where There’s a Will.Boost your stick-to-itiveness for a happier, healthier life. By kellee katagi

Examine successful people, researchers say, and you’ll find one—just one—common denominator: self-control. More than personality, intelligence, pas-sion or any other trait, strong willpower corresponds in studies to nearly every measure of success—from good health to a lucrative career, a happy marriage to a healthy weight, stellar grades to fulfilling friendships. Self-controlled people are less likely to struggle with money problems, suffer from addictions, be physically aggressive or be in prison. Fortunately for all of us, willpower is not just something you’re born with—it’s a trait you can develop. That’s good news, especially this time of year when the holiday sirens of temptation are all around you. Use these scientific findings about self-control to say “no” to that second slice of pumpkin pie, go to bed earlier, finish your degree, resist those Black Friday sales … or reach any other goal that will make your life better.

The Science of WillpoWerSelf-control works like a muscle: “If you regularly exercise it, your will-power will get stronger,” says Roy Baumeister, author of Willpower: Re-discovering the Greatest Human Strength (Penguin, 2011) and a research

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psychologist and professor at Florida State University. “Over time, even arbi-trary [successes] can reverberate through everything else you do,” Baumeister explains. For example, training yourself to make your bed every day can give your general discipline a boost, which might help you, say, stop swearing in front of your children, Baumeister says.

But Baumeister cautions that will-power, like a muscle, fatigues as you use it, leaving you vulnerable after you’ve employed a lot of it in any area. That means if you’ve bit your tongue all day with your boss, you’re much more likely to dive into that tub of ice cream after work. Decision-making—even with little things like which deodorant to buy—also drains your willpower, as Baumeister has confirmed in numerous experiments. According to Baumeister, this principle is one reason politicians, high-level executives and other people who have to make a lot of decisions are so prone to moral lapses. Avoid your own lapses and willpower failures by implementing these seven strategies for stellar self-control.

Stay fueledLike so many areas of life, improving will-power starts with maintaining a healthy lifestyle. Through numerous studies, Baumeister and other researchers have proven that to exert self-control, your brain needs energy in the form of glucose, or blood sugar. In fact, hypoglycemia (low blood sugar) is unusually common among criminals, people prone to violence and others with low self-control, Baumeister reports. Keep your blood sugar levels steady by eating regular meals and snacks that include a balance of healthy carbs, fats and proteins. In contrast, sweet, sug-ary treats may give you a momentary fix but can then cause blood sugar levels to plummet, leaving you worse off than you were before. Sleep (at least seven hours each night), meditation, exercise and re-laxing activities can also reenergize your willpower muscle.

Make a plan First, choose one area you want to work on. (Remember, willpower is a

finite resource, so if you tackle several things at once, you’re setting yourself up for failure.) Then, set a clear, specific and reasonable long-term goal, such as reaching a healthy weight or start-ing your own business. Next, establish short-term goals that lead to the long-term goal, Baumeister recommends. Start by replacing your afternoon potato chips with carrots and hummus, for example, or carve out 20 minutes after dinner every night to work on your busi-ness plan. Review your goals monthly, and revise as necessary.

Before you implement the plan, exam-ine your motivation and desire. Ask: Why is this goal important to me? Am I willing to do what it takes to reach it? “You have to be ready to implement the plan, which means you need to be willing to change,” says Michelle Berry, M.A., L.P.C., a psy-chotherapist at Denver’s Clinical Nutri-tion Center, which helps people achieve weight loss. For tips on pinpointing your motivation, turn to the Q&A with Holly Wyatt, M.D., on page 7.

IdentIfy your plan buSterS“Notice what tempts you,” Berry recom-mends. “When are you at your weakest?” Figure out what is likely to sabotage your good intentions and then go on the of-fensive. Set your holiday table with salad plates instead of dinner plates to encour-age better portion control, and, when preparing the feast, halve big recipes so there won’t be enough for second help-ings. Take only the cash you need for your shopping trip, and leave your credit cards at home. Seek out a new social group that meets regularly for outdoor activi-ties. Discuss your plan with your loved ones. Use moments when your willpower is high to set up safeguards for when it’s depleted.

buIld routIneSBrushing your teeth before bed doesn’t likely drain your willpower. Why? Because it’s a habit, a routine. When a behavior becomes automatic, it ceases to draw on your willpower reserves. “The human mind is set up so that things be-come routine,” Baumeister says. To build

“HigHer Power” PowerHere’s a research-backed

paradox: one proven path

to self-control is to lean on

someone—or something—

else for extra resolve. a 2009

meta-analysis published in the

Psychological Bulletin reported

that, in almost every measure,

religious people have greater

self-control than nonreligious

people. the results? overall

better health, social support,

family happiness and coping

mechanisms. this phenomenon

is acknowledged in success-

ful 12-step recovery programs

such as alcoholics anonymous,

which require participants to

recognize and submit to a

higher power. the reasons why

are debatable, but if you can

summon the willpower to say

a few prayers or haul yourself

(open-mindedly) to a religious

service or two, you may soon

find your willpower muscle

growing stronger.


a routine, establish cues that will prompt you toward the action. Take a sip of water every time you save your work on the computer, or establish a rule that every time you open the fridge, you first pull out fresh fruits or veggies.

Getting rid of bad habits is trickier. First, you must identify the craving that triggers the negative behavior, asserts Charles Duhigg in The Power of Habit (Random House, 2012). Then when you feel that craving, substitute a positive behavior that also fills the need. For example, if you habitually snack to relieve boredom, practice taking a short walk or playing a short computer game whenever you feel the urge to snack, he suggests. Soon your brain will connect the new activity with boredom relief or whatever craving you’re seeking to satisfy.

Keep tabs on yourselfIt’s easy to think you’re doing better—or worse—than you really are. But ac-curately monitoring your behavior can

increase willpower, Baumeister says. Food journals, sites such as mint.com that track your spending, devices and apps that record physical activity levels, and other such monitoring tools can help you stick to your plan. Even something as simple as being able to see yourself in a mirror inspires better behavior, studies show. For even greater payoff, commit to sharing your data with someone who will keep you accountable.

plan to fail“Being perfect is not a realistic expecta-tion,” Berry says. “For example, if you can do 80 percent of your eating plan when you’re trying to lose weight, the other 20 percent of the time you can eat what you want—within reason, of course.” You’re much more likely to stick with a flexible plan than a rigid one because you don’t feel deprived, Berry explains. For weight loss in particular, it helps to build in

“cheat days” and to not declare any foods permanently off limits. Another proven tactic is to tell yourself you can have something later. The promise of future fulfillment is often enough to diminish a craving, studies show.

Don’t give upAnyone can build willpower, experts say. Start with small, achievable goals. Learn from each experience—successful or not—and keep trying, Berry says. “You’ll build the determination you need to fol-low through on your plan.”

When a behavior becomes automatic, it ceases to draw on your willpower reserves.


e e by ted alan stedman e e e photography by casey day

colorado’s mountain huts make backcountry adventures accessible—and surprisingly comfortable—year-round.

Hike,Hike,Hut!Hike,Hike,Hut!


Hike,Hike,Hut!

Sipping coffee on the sunny deck of our backcountry yurt, we first saw the antlers poking from tall sedges framing the boggy meadow. Then she came into view—a cow moose along with her calf, foraging on summer’s outdoor buffet. After they wandered out of sight, we smiled at the Animal Planet encounter that came courtesy of our wild but cozy perch, high in the northern Colorado Rockies. My girlfriend and I had reserved the Lower Montgomery yurt weeks earlier and hiked three miles the previous day to reach it. We enjoyed an evening of solitude, a gourmet camp dinner prepared in the fully equipped kitchen and a restful night on a comfy bed before waking with the sun and wildlife.

Hike,Hike,Hut!


The joys are simple and well-earned: arriving at a hut under your own steam, enjoying the camaraderie of friends and hut mates, soaking

in magnificent alpine views, preparing hearty meals and sleeping in a snug bed in the backcountry far from the commotion of resorts, hotels

and RV campgrounds.

Venturing into Colorado’s mountains to visit huts is an enchanting, multi-faceted experience drawing solitude-seekers, nature-lovers and adrenaline junkies year-round. Colorado has more than 60 backcountry shelters for rent, including the Never Summer Nordic yurts where we stayed, as well as the Summit, 10th Mountain Division, San Juan and other hut systems scat-tered throughout the state. Visits take planning, reservations, the right gear

and varying degrees of stamina.

Huts can be as diverse as the visitors themselves,

ranging from well-built cabins to modern but remote

yurts to modified hunting shelters located within a couple

miles (or less) of a trailhead or

many miles from civilization. Roughly three-quarters of hut visits occur from December through March, inspired by the prospect of snowshoeing and back-country skiing on virgin powder. In winter, they’re a great escape from the chaos of the holidays, delivering quality family time free of cell phones, TVs, In-ternet and other modern distractions.

But summertime visits are on the rise for visitors who hike, mountain bike, fish, scramble peaks, photograph nature and appreciate the extreme green of the Colorado high country. Summer access can put visitors closer to the huts; a few are in drive-to loca-tions using a high-clearance vehicle, though snow-smothered Forest Service roads are often impassable well into August. Winter access, naturally, is more difficult. Snowplowed trailhead

parking is the norm, as are longer, more difficult approaches.

Year-round, the joys are simple and well-earned: arriving at a hut under your own steam, enjoying the camaraderie of friends and hut mates, soaking in mag-nificent alpine views, preparing hearty meals and sleeping in a snug bed far from the commotion of resorts, hotels and RV campgrounds. Plus, huts are a step up the luxury scale from a nylon tent and foam sleeping pad.

The hut concept in Colorado traces back to Rocky Mountain National Park, where the opening of Fern Lake Lodge in 1916 marked the beginning of what would become the nation’s most exten-sive collection of backcountry huts open to the public. Over time, a hodgepodge of rickety mining and shepherd’s cabins throughout the high country were con-

Turn to page 44 for our favorite gourmet

hut recipes.


Huts for allDancing Moose Yurt Perfect for: novices, faMiliesWhere: east of Walden in the Colorado State Forest State Park, elevation 9,000 feetGettinG there: Year-round access on Forest Service roads allows guests to park within a quarter-mile of Dancing Moose and follow a well-marked trail. hut system: Never Summer Nordicsleeps: up to nine guests Amenities: modern-style yurt with wood-burning stove, propane burners for cooking, mattresses, pil-lows, basic furniture, firewood, cookware and utensilsplAytime: Winter visitors have wide-open slopes with low avalanche danger to enjoy, while summer users can hike the Jewel Lake trail that connects with other nearby trails heading to lakes and streams known for trout fishing. neversummernordic.com

HarrY gates Hut Perfect for: large grouPs, suMMer novices, winter aDventurersWhere: 15 miles northeast of Aspen, elevation 9,700 feet GettinG there: Summer access on Forest Service roads puts guests within one-third of a mile of the hut; winter is more arduous, requiring a minimum 6.6-mile ski/snowshoe approach with intermittent climbs.hut system: 10th Mountain Division sleeps: up to 16 guests Amenities: large, woodsy cabin with two private up-stairs bedrooms, a wood stove, propane burners for cooking, firewood, single/double bed frames with mat-tresses, basic furniture, cookware and utensilsplAytime: Numerous summer hiking trails lead to Telluri-um Park, Burnt Mountain and toward Woods Lake. Anglers can expect good fishing at nearby Crooked Creek Reser-voir. In winter, the rolling terrain provides just the right dose of challenge for skiers and snowshoers.huts.org

10tH Mountain Division Hut to uncle BuD’s HutPerfect for: MultiDaY trekkersWhere: northwest of Leadville, just east of the Conti-nental Divide, elevation 11,380 feetGettinG there: This classic route links two huts for multiday journeys, the original concept behind the 10th Mountain system. The system’s namesake hut, the 10th Mountain, serves as an entry point for accessing Uncle Bud’s and other area huts. The 10th Mountain can be reached during summer months by hiking or biking 4.4 miles on a nearby extreme four-wheel-drive road from the Crane Park Trailhead. Uncle Bud’s requires an 8-mile, four- to five-hour hike from the 10th Mountain Hut and traverses some of the best alpine landscape in Colorado. Winter access follows the same straightforward routes and poses relatively low avalanche danger. Still, carry a beacon, shovel and probe, and know how to use them. sleeps: up to 16 (both huts)Amenities: large cabins with two private upstairs bed-rooms, a wood stove, propane burners for cooking, firewood, single/double bed frames with mattresses, basic furniture, cookware and utensilsplAytime: The Colorado Trail is nearby, and the terrain surrounding both huts is excellent for winter recreation.huts.org

verted into rustic huts and hut systems, most notably the famed 10th Mountain Division Hut Association system, which honors the 10th Mountain Division ski soldiers who trained in Colorado and fought in the Alps during World War II. With some 31 huts and cabins laced by a 350-mile network of interconnected trails—many intended for multiday hut-to-hut traverses—the nonprofit system is the state’s largest. There are also scores of privately owned huts available for reservation summer and winter.

Some backcountry winter hut travel demands superior fitness and above-average skills. Many of Colorado’s huts sit above 11,000 feet, are pummeled by Arctic-like winds and require approaches of more than 10 miles (one way) and several thousand feet of climbing. Route finding is often challenging. Shorter daylight hours compress your travel schedule, and temperatures can be subzero. But gentler experiences are available for newcomers with average fitness levels who have basic experience on cross-country touring skis and snowshoes. In fact, some huts, like Dancing Moose Yurt (trail length: .25 miles) northwest of Estes Park and Shrine Mountain Inn (2.75 miles) on Vail Pass, are beginner-friendly, easily reached and pose relatively low ava-lanche danger while on trail.

In summer, it’s easier to navigate to huts, which are located along well-worn, marked trails that get shrouded by snow in winter. Of course summer brings after-noon thundershowers, mosquitoes and hot, thirsty hikes at high altitudes.

Virtually all huts for reservation post detailed route descriptions and maps online and clearly describe the required experience level. Research your route in advance, memorize the major terrain features you’ll encounter, and know how to identify your location at all times with a topo map and GPS.

Hut websites give the full rundown of individual huts, reservation calendars and availability; most allow online reservations while some require old-fashioned phone calls. Reserve your hut months in advance, especially if your adventure includes linking several huts on a single tour. Huts are usually reserved by groups of four to 16 individu-als each, and occasionally spots are available for one or two soloists. Some huts in the 10th Mountain and Alfred A. Braun systems have capacities to sleep more than 20, and it’s common for two or more groups to share a single hut—an invitation to socialize that you can’t refuse. The larger huts have separated bunkrooms that sleep four or more, so there is some degree of privacy (note: bring earplugs, snorers are inevitable). Given the preparation and effort it takes to visit huts, quite a few groups linger, stretching their stays to three or more days to allow plenty of out-the-door playtime.

If the group dynamic sounds too communal, know that there are smaller, first-come, first-served huts such as the Arestua Hut (operated by the Colorado Moun-tain Club) and the Tennessee Mountain Hut, close to the Eldora ski area above Boulder. Other independently owned huts include the four yurt-style structures in the Hinsdale Haute Route near Lake City and the Never Summer Nordic Yurts in northern Colorado.

Being in the backcountry means no plumbing. Although a handful of cabins fea-ture indoor composting toilets, the vast majority rely on nearby vault toilets (a.k.a. “outhouses”)—a small sacrifice when visiting the Colorado backcountry.

Because the huts are well-equipped with basic modern amenities, you don’t need to pack in cookware, utensils, fuel stoves, lights or sleeping pads. Summer visitors have lighter pack loads (minus skis, snowshoes, winter-rated clothing and heftier sleeping bags). You need only to carry the water needed for the trek in—you can melt snow or purify stream water on the stove. You’ll need season-rated outdoor apparel, a sleeping bag, your personal items (don’t forget toilet paper), emergency gear, food and bever-ages. With some good pre-trip culinary preparation (visit optimumwellnessmagazine.com for tips) you’ll be amazed at how a propane- or wood-stove-cooked meal can taste like a five-star feast. And nothing beats steaming coffee or tea on the outside deck in the morning. Keep your eyes peeled. If you’re lucky like we were, you might get some furry morning visitors.

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Old and in The WheyFreshly pressed or aged to perFection, artisanal cheese is a culinary wonder—any way you slice it. by Deborah Williams

Milk. Salt. Rennet. It is the trifecta, the perfect union, the holy trinity—for caseophiles, at least. It is the recipe from which every cheese, Abbaye de Belloc to Zamorano, is born. In America, we love our mozzarella, cheddar and Parmesan—the most popular varieties consumed in the states by far, according to the Foodservice Research Institute—with ricotta, feta and, yes, even nacho, rounding out the rest. But there’s a whole world of cheese represented in that remaining sliver—unique blends like those carried in your grocer’s specialty cheese department and at artisan fromageries—where things really get interesting. >>>

yHerewith, a Beginner’s Guide.

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Texture, Rinds and MoldThere isn’t a universal system for categorizing cheeses, but most fromageries group theirs by texture or type or a combination of the two.

Cheesemaking always begins with the same step: coagulation or separating the milk’s curd (solid) from its whey (liquid). This is done by the age-old method of adding rennet, an enzyme found in the stomach of the source animal, to the milk.

Next, the curd is cut and the whey is drained. The smaller the curds are cut, the more whey is released and the drier and denser the resulting cheese. Larger curds retain more whey, so they are softer. Some cheeses are then heated or cooked to release even more moisture (longer cooking times and higher temperatures produce firmer cheese).

Salting, molding and ripening are the final steps, each of which can take a few days or many years depending on the type of cheese being produced. During the ripening stage, many cheeses form a natural protective crust or rind. Artificial rinds, such as the wax coat-ing on gouda, can also be applied to promote ripening. As part of the ripening process, some cheeses are allowed—encouraged, actually—to grow mold, which adds extra bite to the flavor.

A Few Words on Lactose“Those who are lactose

intolerant may actually have

an allergy to cow’s milk,” says

King Soopers cheese special-

ist Natasha Ciccolella. “They

should try goat or sheep milk

cheeses.” Although, when it

comes to cheese, she adds,

lactose intolerance isn’t usu-

ally a factor. “There’s little to

no lactose in cheese, espe-

cially in the aged versions,

because lactose disappears

during the aging process.”

“Cheese is probably the

friendliest of foods. It endears itself

to everything and never tires

of showing off to great

advantage.” -James Beard

Hard (grate/crumble) As a general rule, the older and drier a cheese—the longer it’s allowed to ripen and the more whey that’s

drained off—the harder and more expensive it is. Hard

cheeses tend to have sharper flavors and

more pungent aromas. “Hard and semihard cheeses should be

grated before being used in cooking,” says Sharon Tyler Herbst, author of The Cheese Lover’s Companion (Harpers Collins, 2010). “And they grate more easily at room tem-perature,” she adds. Popular varieties include Asiago, Edam, Gruyère, Jack and Parmigia-no-Reggiano. Slice, and serve hard cheeses with crackers or bread for tasting.

Semihard After the curds and whey are separated, some semihard cheeses such as Em-mental are cooked; others, such as Limburger,

are not. They are pressed and molded, usually into wheels or blocks. One of the most com-

mon varieties is Red Wax Gouda

Washed-Rind These cheeses are peri-odically bathed in or brushed with brine or another solution, including beer and wine, which can create mold to ripen the cheese from the outside in. This imparts strong, pungent flavors on the rinds of cheeses like Limburger and Appenzeller that make them the stars of cheese boards paired with full-bodied wines or beers. “For the utmost in flavor, aroma, and texture, cheeses should always be served at room temperature,” says Herbst. “Take them out of the refrigerator about an hour before serving.”

Blue or Bleu Injecting bacteria into the curds before they’re pressed and leaving the cheese exposed to air as it ages allows blue veins of mold to ripen these cheeses from the inside out. “If a blue cheese contains too much blue vein-ing or has a pink hue to it, it may be bad,” says Natasha Ciccolella, the division cheese specialist for King Soopers stores. Gorgon-zola and Stilton are popular blue cheeses. Toss crumbles over green salads or pasta dishes, or melt a pile of it on top of a beef fillet or burger.

Cheddar Originally named for the English town where it was first made, cheddar now refers to any cheese made using the ched-daring process in which blocks of curd are stacked to expel moisture, and then ground

and pressed into molds. The longer it’s allowed

to age, the “sharp-er” it becomes.

Gouda Originating in the Netherlands, Gouda is best known for its red wax coating; however, green and orange waxes are some-times applied to signify the addition of herbs or cumin, respectively.

Flavored Any type or texture of cheese can be flavored with added ingredients

such as dill, berries, beer and spices. Dill Havarti or

Stilton with berries are common combos.

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Soft-Ripened or Bloomy Exposing the surface of soft cheese to bacteria creates a downy, almost fuzzy mold that speeds ripening from the outside in. “All soft-ripened cheese should feel like the web between your fingers,” says Ciccolella. “The rind separating from the paste is a sign of spoilage. There should be no mold on the cut surface of cheese.” Camembert and Brie are the

most popular: They melt well and are great served alongside sliced apples and pears or topped with berry compotes.

Melting During heating/cooking, proteins in the curds of these cheeses knit together in a way that makes them melt easily and uniformly. Think: fondue. Gruyère, Muenster, Jarlsberg, Jack and Havarti are classified as melting cheeses.

Milk SourceMilk from any mammal that produces it can, conceivably, be turned into cheese. That includes horses, camels, yaks and even reindeer. But the most common sources worldwide are cow, sheep, goat and buffalo, thanks largely to the ease with which their milk can be obtained as well as their proportions of fat, protein and lactose (milk sugar), which contribute to their respective flavors.

A cheese’s terroir—or sense of place—is influenced by the grasses, soils, water, topography and geography of the land on which the source animal grazed. “Cheese definitely has a terroir similar to wine, and certain cheeses do have regional characteristics,” says Ciccolella. “For ex-ample, most Spanish cheeses are made of sheep’s milk because sheep are the only animals that can live and graze in that terrain. Many Colorado cheesemakers use goat’s milk, because goats do so well on our landscape. Unfortunately, it’s difficult to determine the country of origin of a cheese [by taste alone] because countries produce so many different types.”

Another critical factor in determining a cheese’s flavor is the fat content (called butterfat) of the source milk. It takes the form of cream that can either be left in (whole milk) or removed in part (low-fat milk) or in full (skim milk).

Finally, pasteurization affects milk’s flavor. All cheeses made or sold in the United States must come from pasteurized milk or be ripened for more than 60 days.

Cow Due not only to its abundance but also its proportions of fat (3.75%), protein (3.5%) and lactose (4.8%), cow’s milk is the most common source for cheesemaking worldwide. Parmigiano-Reggiano, Asiago, Brie, Burrata, cottage cheese, cream cheese, Fontina, Gorgonzola, Gruyère, Provo-lone and Swiss are all made with cow’s milk.

Buffalo More precisely, water buffalo, it is best known for its use in buf-falo mozzarella. Weighing in at nearly 10 percent, its fat content is the highest of the four common milk sources. It is also the rarest, used in only a handful of cheeses, including pan-eer—an Indian cheese—and Scamorza.

Goat Also referred to as chèvre, it has a relatively low fat content (3.5%) and is the easiest cheese to digest because of the size of the fat globules. Drunken Goat, Adagio, Feta, Garrotxa and Pyramid are among its cheese types.

Sheep “Goats and sheep do not milk as much as cows, so these milk types

are a bit more expensive than cow’s milk cheeses,” says Ciccolella.

“Many European specialty cheeses are made from sheep’s milk.” It has the highest percentage of fat (6.75%), which means less milk yields more cheese. Petit Basque, Pecorino Romano, Roquefort and Vermont Shepherd are made with sheep’s milk.

Each year the International Cheese

Awards are doled out in Nantwich,

England. The Mountain Cheese

Olympics are held in

Appenzell, Switzerland.

Spending CheeseThe most expensive cheese

in the world is called Pule. It’s

made in Serbia from donkey’s

milk and is valued at as much

as $2,900 per pound.

A Few Words on Low-Fat and Vegetarian CheeseStrict vegetarians and vegans

needn’t miss out on the

wonder that is cheese. Plant-

based milks and rennets

are used to make every-

thing from sandwich slices

to spreadable cheese, and

they’re becoming more prev-

alent in traditional grocery

stores. A boon for the seri-

ously lactose-intolerant and

veg-heads, vegan cheeses

are often gluten-, antibiotic-

and hormone-free.

8

yVocab

Cheese is the controlled spoilage

of milk.

Rennet an enzyme found in the

stomachs of the source

animal, it’s added to milk and

salt to kick-start the coagula-

tion process—the first step in

making cheese.

Rind is like the skin of the cheese,

and paste is like the meat.

Some rinds are

edible; some are not.

Terroir —or sense of place—is

influenced by the grasses,

soils, water, topography and

geography of the land

on which the source

animal grazed.

Affinage is the art of aging cheese.

An affineur learns exactly how

to age different cheese.


In Defense of CheeseSmear campaigns are the business of the healthy eating industry that issues stringent warnings about the too-processed, too-fertilized, too-modified or simply too-bad-for-you culprits behind America’s horrible diet. And few foods are more maligned than cheese. But why? It has been a staple in nearly every cuisine from Mexican to Indian for thousands of years. It comes in more textures and flavors than virtually any other food on the planet. Can something that’s been enjoyed by so many cultures for so many years really be so bad? Is the criti-cism fair? Well, say experts, that depends on the cheese and the person eating it.

Although it is, by definition, just spoiled milk, cheese can go bad. So, as with so many other foods, scientists have found ways to improve the shelf life and stability of cheese and cheese products by adding preservatives and other ingredients such as sodium citrate, whey protein concentrate, sodium phosphate and arti-ficial colors and dyes. Although “process cheese” is made from real cheese, it is heavily modified, so the criti-cism is understandable.

But, says Natasha Ciccolella, King Soopers’ division cheese specialist, artisan cheeses that come from smaller, farmstead producers use milk from free-range, grass-fed animals and forgo the additives and preservatives. “We carry between 150 and 300 types of cheese from 80 specialty shops,” says Ciccolella. Among them are several Colorado producers, in-cluding Boulder’s Haystack Mountain Goat Dairy and Basalt’s Avalanche Cheeses. Real cheese is made with only three ingredients, and consumers should avoid any that list sodium phosphate and apocarotenal on their labels, says Ciccolella.

When it comes to cheese’s nutritional merits, things aren’t so cut and dry. Given that it’s made of milk and salt, it is natu-rally high in saturated fat and sodium, two things most Americans eat too much of. But cheese isn’t the enemy, insists Suzanne Farrell, R.D., and owner of Cherry Creek Nutrition. The frequency with which some

people eat it is the problem, she says. “I think people get the message not to eat red meat every day of the week, especially if they’re trying to control cholesterol,” says Farrell. “It’s easy to forget or underestimate how much cheese we eat because it’s added to a lot of otherwise healthy dishes, such as salads and sandwiches,” she says. “We eat it more than we even realize.”

But, says Farrell, anyone who eliminates cheese from his or her diet risks missing out on cheese’s inherent goodness. “Cheese offers a great source of protein and calcium which is important for our bones,” she says. She adds that real cheese keeps you satisfied for a long time, which means less between-meal snacking. Plus, the strong flavors of specialty cheeses mean a little goes a long way, so you can use less and get the same delicious effect. She adds that opting for low-fat versions of your favorite cheese is an easy way to get the benefits while limiting the fat and salt.

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move.


Passing the Barresurprise your muscles with this unique ballet-derived workout. by kellee katagi

experts agree: do the same workout again

and again, and your payoff will shrink. instead,

try the barre method, a ballet-inspired exer-

cise regimen that challenges your muscles in

ways that they haven’t been challenged since,

well, probably ever—unless you happen to be

a bolshoi alum.

barre method workouts—originally the

brainchild of a former german ballet dancer

who developed the technique in 1959 after

injuring her back—employ high repetitions

of exercises, usually performed in a small

range of motion at varied tempos, using body

weight or light dumbbells for resistance. the

exercises call for body positions not often

found in other workouts: picture doing squats

with your feet staggered one in front of the

other, toes pointed outward diagonally, pelvis

tucked forward, torso upright and hands

lightly holding the ballet barre on the wall.

the movements are graceful, yet intense—it’s

common for even veteran barre method-ers’

muscles to shake with exhaustion during an

exercise set.

“it’s very intense without being high im-

pact,” says Jen rehm, co-owner of the body

barre studio in denver (6895 e. hampden

ave.). “there aren’t many workouts that burn

so many calories without the impact on your

joints.”

in addition to calorie-burning, the barre

method tones and stretches your muscles,

encouraging that long, lean dancer look. you

can check your progress toward a dancer’s

body while you work out, as studio walls

are lined with mirrors. before you decide

that doesn’t sound appealing, consider the

research findings that indicate people exert

more effort to accomplish a task when they

can see themselves in a mirror.

Find a barre studio near you:

thebodybarreworkout.combarmethod.compurebarre.com

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move.

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Fit to Dancedrop the beat and get moving with these dance-inspired workouts. By kellee katagi

capoeiraWith roots in Africa and Brazil, capoeira blends dance, martial arts, gymnastic-style moves and music, making for a complicated but exhilarating workout that challenges every muscle in your body, including oft-neglected spots such as your face, hands and feet.

The first order of business is to learn ginga, a simple, flowing, dance-like movement in which you step back with one leg as you swing one arm in front of you and then repeat on the other side. That movement is the building block for “playing” capoeira, which in its full form looks like this: Participants stand in a circle called the roda (pronounced “hooda”). Then two players move into the middle, where they employ complementary movements (as if they’re dancing) interspersed with martial-arts-like kicks, punches and dodges—all in time to the rhythmic music. Expert capoeira players use cartwheels, hand-stands and breakdance-style moves in their attacks and dodges. Most of the class is spent practicing various skills and capoeira components, and it ends with playing instruments (tambourines, drums and a unique percussion instrument called a berimbau) and sing-ing—in Portuguese. (In true capoeira, participants may play instruments, clap and sing while in the roda.)

Because it’s so complicated and unusual, capoeira can be intimidating (and a bit hum-bling) to try. It may help to remember that nearly everyone needs a long time to learn. “It

When the holidays hit, exercise can seem like drudgery. For the proverbial spoonful of sugar you need to keep yourself moving, try a dance-inspired fitness class. It will add just enough play to keep you engaged, while warding off extra holiday pounds and giving you the energy you need to power through the season. Don’t be fooled, though—just because dance workouts are fun doesn’t mean they’re easy. Possibilities abound; here we highlight a few.


Keep on DancingHere are even more ways

to move and groove.

pole Dance. Strip off your

inhibitions for this unique

workout that builds upper-

body strength, flexibility and

perhaps your inner tiger.

tranzendancestudio.com

Hip Hop. A fast-moving

workout that cranks up the

cardio and challenges your

coordination. Bonus: You

might learn a few moves

you could bust out at your

next party. denverdance.net

Belly Dancing. Learn to

isolate foot, hip, abdominal,

chest, arm and hand move-

ments in this graceful art.

Expect fun: Where else can

you wave a veil and play

finger cymbals? denverbel-

lydancefunandfitness.com

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took me a whole week to learn the ginga, because I came from a martial arts background so I was too stiff,” says Randall Bambu Duval, instructor and cofounder of Capoeira Duas Terras in Aurora. “It might take six months before you feel comfortable in your skin.” Earning a new belt (as in martial arts) usually takes a year or more.

Best for: full-body strength, agility, flexibility, and both aerobic and anaerobic cardio (in-terval bursts). It’s also the most “manly” of the dance-inspired workouts, attracting as many or more men than women. capoeiraduasterras.com

AEriAL dAncEIf you’ve never done gymnastics, this Cirque de Soleil–style workout (think: trapeze bars, flow-ing fabric, ropes, hanging hoops) may seem impossi-bly intimidating. But even for never-evers, aerial dance fitness is surpris-ingly doable.

The circuit-style class alternates traditional ex-ercises such as jump rope, crunches and calf raises, with apparatus stunts like swinging on a trapeze bar, inverting on a suspended hoop or lyra, or gliding through the air with your arms wrapped in fabric that hangs from the ceil-ing—all of which are not quite as difficult as you might think. Each exercise offers a progression, making it accessible for beginners but still challenging for regulars. And what’s unique about aerial dance—compared to gymnastics, ballet, ice skating or similar disciplines—is how quickly you can transi-tion from novice to expert.

“The learning curve is incredibly fast,” says Gayle Lynne, owner and cofounder of Aerial Dance Over Denver studio. “After just a few weeks, people start to look pretty good.”

Best for: upper-body strength, flexibility, core stability, anaerobic cardio. aerialdanceoverdenver.com

ZumBAThis popular workout—available at larger gyms and smaller studios—is styled to re-semble a dance party, set to both Latin and pop, club-style music. Instructors lead classes through choreographed routines featuring hops, hip shaking and full-body dance moves that are easy to pick up, even if you don’t have a dance background.

“I tell my participants that this is not a dance class, it’s a workout, so they don’t have to be perfect,” says 24 Hour Fitness Zumba instructor Tammy Brown. “The objective is to just keep moving.” If you’ve been slacking in your fitness routine, Zumba provides a great re-entry point to get you moving again; for more diligent gym-goers, it’s a more engaging cardio choice than a half-hour slog on a machine.

Best for: aerobic and anaerobic cardio, coordination

To find more dance-workout locations, visit optimumwellnessmagazine.com.i

recipes.A

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Curried Butternut Squash and Roasted Red Pepper Soup ServeS 6

1 1/2 pounds butternut squash, peeled, seeded and cut into 1-inch cubes 1 tablespoon butter1 tablespoon olive oil2 medium shallots, chopped (about 1/2 cup)1 large leek, rinsed and chopped (white part only)1 tablespoon fresh ginger, minced1 tablespoon curry powder1/4 teaspoon salt1/4 teaspoon white pepper1 1/2 cups roasted red pepper, chopped*3 cups low-sodium chicken broth, or vegetable broth1 cup reduced-fat milk or soy milk (or use cream for a more decadent soup)1/2 cup chopped pecans, toasted (optional)

1. Peel and cube squash. Set cubes on a large baking pan and bake until soft (375° for 50 minutes) and slightly golden; then set aside.

2. Heat butter and olive oil in a large stockpot over medium heat. Add shallots, leek, ginger, curry powder, salt and white pepper, and sauté until shallots and leek are soft and translucent. Add squash, roasted red pepper and broth to the shallot mixture and stir until well combined.

3. If you have an immersion blender, use it to purèe the mixture. Otherwise, blend the entire mixture in two or three batches and return to stockpot.

4. Once the entire soup has been purèed, return to low heat. Add milk until desired thickness is achieved. Adjust seasonings, adding more curry powder, salt or pepper as needed.

5. Serve topped with pecans (1 tablespoon per serving) if desired.

Per Serving: 209 calories; 12g fat (2g sat); 9g protein; 20g carbohydrate; 4g dietary fiber; 8mg cholesterol; 373mg sodium.

*Using jarred roasted red peppers makes this recipe super easy. If you are inclined to roast your own, that will work just as well, if not better.

Warms you up on cold

autumn days.

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Pork Tenderloin with Apples and ShallotsServes 4

1 tablespoon Dijon mustard1 tablespoon pure maple syrup1 1/4 pound pork tenderloin, trimmed 1 tablespoon ground rosemary1/4 teaspoon saltCooking spray 1 tablespoon grapeseed oil2 tablespoons butter 1/4 cup thinly sliced shallots 2 cups thinly sliced, peeled Braeburn or Granny Smith apples ¼ cup pecans, chopped1/4 cup apple cider vinegar1 teaspoon fresh thyme leavesSalt and pepper to taste

1. Combine mustard and maple syrup and brush over pork tenderloin. Combine rosemary and salt and sprinkle evenly over pork. Heat a large cast-iron skillet over medium-high heat.

2. Coat skillet with cooking spray plus grapeseed oil. Add pork to skillet; brown for approximately 3 to 4 minutes on each side or until desired de-gree of doneness. Remove pork from pan; cover with foil to keep warm.

3. In the same skillet add butter and heat over medium. Add shallots, sliced apples and pecans; sauté 3 minutes or until shallots soften and apples begin to brown. Add apple cider vinegar to skillet, stir and return pork tenderloin to skillet. Use a spoon or pastry brush to coat the tenderloin with juices from the skillet. Cook for an additional 2 minutes until pork is cooked through and apples are tender. Stir in fresh thyme. Season with salt and pepper.


one-skillet weeknight dinner

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recipes.Lemongrass CheesecakeServes 12–16

Crust:2 cups blanched almond flour1/4 teaspoon salt1/4 cup butter, cut into pieces1 tablespoon lime zest1 tablespoon shredded coconut

(preferably sulfite free)1 tablespoon vanilla extract1 tablespoon lime juice

Filling:2 stalks fresh lemongrass, coarsely

chopped1 cup coconut milk4 packages (32 ounces total) neuf-

châtel cream cheese, softened3/4 cup granulated sugar4 eggs1 teaspoon vanilla extract2 teaspoons lime juice

A believe-it-or-not healthy indulgence

1. Preheat oven to 350°. 2. For the crust: Use butter or cooking oil spray to coat the bottom and

sides of a 10-inch springform pan.3. In the bowl of a food processor, add four, salt, butter, lime zest, and

coconut. Pulse to combine. Add vanilla extract and lime juice. Pulse again until mixture begins to come together. Press into bottom of pan. Bake for 8 minutes, then remove from oven and place on a wire rack.

4. For the filling: In a saucepan, heat lemongrass and coconut milk over medium heat until milk starts to bubble. Remove from heat and allow to sit until cooled. Strain milk and discard lemongrass.* Set aside.

5. Beat cream cheese and sugar on medium-high speed until very smooth, for 3 minutes. Add eggs one at a time, beating after each ad-dition. Beat in coconut milk, vanilla extract and lime juice.

6. Pour over crust, smoothing out to sides of pan. Bake in preheated oven until top is barely starting to brown and the center has a slight jiggle to it, about 50 minutes. Let cool in pan on a wire rack for 1 hour.

7. Refrigerate for at least an hour, and then cover and chill for another 3 or 4 hours. Run a thin knife around edge of pan and remove side.

Per serving: 444 calories; 36g fat; 14g protein; 21g carbohydrate; 4g fiber; 104mg cholesterol; 320mg sodium.*Note: To extract maximum flavor from the lemongrass, we blended it with the co-conut and then strained the mixture using a nut-milk bag.

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recipes.

Roasted Cauliflower PurèeServes 4

1 head cauliflower (about 2 pounds), well rinsed and chopped1 tablespoon olive oilPinch of salt and pepper2 tablespoons butter2 medium shallots, chopped1 clove garlic, crushed1 cup low-sodium chicken broth, or vegetable brothAdditional salt and pepper to tasteOptional: ½ cup cream or half-and-half, ¼ cup toasted pumpkin seeds

1. Preheat oven to 375°. Toss cauliflower with olive oil and season with salt and pepper. Place into baking dish or on cookie sheet. Roast approximately 40 minutes, uncovered.

2. While the cauliflower is roasting, melt butter in a medium saucepan over medium heat. Add shallots and garlic and stir until shallots become translucent, being careful not to burn or brown either the shallots or the garlic. Add broth and bring to a simmer.

3. Place all ingredients, including broth (a few tablespoons at a time), into a food processor or high-speed blender and blend until smooth. Season with salt and pepper as desired. For additional rich flavor, stir in cream. Garnish with toasted pumpkin seeds.


A SMART SWAPMashed potatoes are a holiday staple, but they require a lot of hands-on time—all that peeling, chopping, boiling and mashing. You can save yourself a lot of time—and a few calories—by swapping potatoes for cauliflower. Like mashed potatoes, leftover cauliflower puree makes a great alternative to traditional shepherd's pie, potpie and even pizza crust.

Mashed Potato or Cauliflower Crust2 cups prepared cauliflower purèe or mashed potatoes1/4 cup shredded mozzarella cheese1/4 cup shredded parmesan cheese2 eggs, dividedAssorted additional spices such as basil, rosemary, chives to taste

1. Preheat oven to 400°. Mix the cauliflower or mashed potatoes, cheese and 1 egg together in a bowl. If the mash wasn’t already seasoned, add spices to enhance flavor. Form dough into a ball. (If making a double crust, separate the dough into two equal portions, and reserve one-half.)

2. FOR A PIZZA CRUST, flatten the dough into a disk of desired thickness on a pizza stone. Bake the crust for 5 minutes or until lightly golden. Top with sauce, toppings and cheese and bake for 20 to 25 minutes.

3. FOR A BOTTOM PIE CRUST, press the mash evenly onto the bottom and up the sides of a glass pie dish. Bake the crust for 10 to 20 minutes until golden brown. Remove crust from the oven and allow to cool.

4. Spoon filling over pie crust.5. FOR A DOUBLE CRUST, flatten the reserved dough into a disk on a

piece of wax paper, and then gently lay the dough on top of the pie filling and over the edges of the pie dish. Beat remaining egg and brush it over the dough; bake for another 15 or 20 minutes until the top crust is golden brown.

Nutrition information will vary depending on original mash recipe.


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1. Pack lightish: As with any backpacking trip, you don’t want to pack more than you can carry on a hut trip. But fully equipped kitchens mean you can leave your camping stove, propane, dishes, utensils and dish soap at home. That frees up space and weight for you to carry more food, including some fresh produce and pro-tein. Oranges, frozen grapes and apples travel well and are worth their weight in calories. Smoked salmon and tuna in vacuum-sealed bags are relatively lightweight and are a low-sodium alter-native to jerky.

2. Double uP: When planning your menu, choose multiple recipes that use the same ingredients. For example, chopped vegetables can be sautéed with assorted spices and pasta for dinner and grilled with potatoes for breakfast.

3. bulk uP: Dry ingredients such as oats, rice, pasta, couscous, beans and seasoning are relatively lightweight and easy to trans-port. Buy only what you need from the bulk section of the super-market or transfer what you need from the original cardboard box to resealable plastic baggies to avoid carrying and preparing more than you’ll eat.

4. know your enemies: Dairy milk, yogurt, bread, bananas and eggs don’t travel well, especially in warm weather.

5. know your frienDs: Shelf-stable packaged meals and meal-starter kits combined with freshly prepared ingredients cut down prep time. Tortillas, pita and naan are lightweight, travel well and are more versatile than sliced bread. Shelf-stable almond or rice milk (which come in vacuum-sealed cardboard boxes) and wax-wrapped and hard cheeses can be transported safely. Once opened, store them in a makeshift hut refrigerator (see No. 6). When possible, transport precut produce and premeasured condi-ments (cooking oil, spices, vinegar) in lightweight Tupperware or resealable plastic bags, which pack up small and nest neatly for the hike out.

6. keeP your cool: Soft-sided coolers and insulated lunch bags are great makeshift refrigerators. They pack up small for the hike in and out. At the hut, place resealable plastic bags filled with snow in the coolers to keep rice or almond milk and other perishables cold once opened.

Breakfast: Fruit & Cheese QuesadillasMakes 1 quesadilla

1 apple, pear or peach (can used canned) or 2 tablespoons of jam

1 8-inch tortilla 1 wedge of The Laughing Cow Light Creamy

Swiss Cheese1 Mini Babybel Original

AT HOME:1. Slice the fruit, sprinkle with lemon juice to

prevent browning, and transfer to a reseal-able plastic bag.

AT THE HUT:1. Heat a skillet over medium heat. 2. Spread The Laughing Cow wedge over half

of the tortilla. 3. Place sliced fruit or spread the jam on top of

the cheese.4. Chop the Mini Babybel into small chunks

and layer them on top of the fruit.5. Fold the tortilla and place it on the heated

skillet. Let it cook until cheese is slightly melted and tortilla is lightly browned. Flip and brown the other side.

Per serving: 309 calories; 11g fat; 13g protein; 41g carbohydrate; 2g fiber; 25mg cholesterol; 808mg sodium. (Values are approximate.)

Dinner: Spicy Peanut Butter PastaServes 8Recipe courtesy of Justin’s Nut Butter

2 tablespoons minced garlic1/4 cup balsamic vinegar1 teaspoon honey1 cup sweet chili paste1 1/2 cup Justin’s Classic Peanut Butter1 teaspoon red pepper flakes1/2 teaspoon ginger1/2 teaspoon cayenne pepper1 box fettuccini noodles1/2 cup peanuts for garnish

AT HOME:1. Combine garlic, balsamic vinegar and honey

in a resealable plastic bag and label.2. Combine chili paste and peanut butter in a

resealable plastic bag and label.3. Combine red pepper, ginger and cayenne in

a resealable bag and label.

AT THE HUT:1. Cook pasta as directed.2. Heat a large skillet and add garlic, balsamic

vinegar and honey. Let simmer for 1–2 minutes.3. Add sweet chili paste, and Justin’s Classic

Peanut Butter. Stir until incorporated.4. Add red pepper flakes, ginger and cayenne.5. Let simmer for 3–5 minutes.6. Add cooked noodles to sauce and serve.

Per serving: 511 calories; 28g fat; 166g protein; 53g car-bohydrate; 5g fiber; 80mg cholesterol; 672mg sodium.

MOUNTAINSIDE GOURMETHut trips are convivial affairs that call for more than instant oatmeal and rehydrated ramen, especially at breakfast and dinnertime. (Save the bars and premade PB&Js for lunch, while you’re playing in the great outdoors.) With the right planning and a little pretrip prep, you can enjoy impres-sive—if not gourmet—morning and evening meals with even the most rudimentary backcountry hut kitchen. Here are a few tips and recipes:

Dinner: Madras Lentils TacosServes 6, 2 tacos per serving Recipe courtesy of TastyBite

1 pouch of TastyBite Madras Lentils2 tomatoes, chopped1 onion, chopped1 jalapeño pepper, chopped2 avocados12 8-inch tortillaschopped cilantro

AT HOME:1. Combine tomatoes, onion and jalapeño in a

snack-size resealable bag.2. Place several sprigs of chopped cilantro in

snack-size resealable bag and label.

AT THE HUT:1. Boil sealed pouch of Madras Lentils in a pot

of water for five minutes.2. Dice the avocados 3. Fill the tortillas with lentils and top with tomatoes, onion, jalapeño and avocado. Gar-nish with cilantro.

Per serving: 415 calories; 13g fat; 13g protein; 62g car-bohydrate; 5g fiber; 3mg cholesterol; 1091mg sodium.

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Breakfast: FlapJacked Banana & Peanut Butter PancakesServes 6, 3 pancakes per serving Recipe courtesy of FlapJacked

2 cups FlapJacked Banana Hazelnut Protein Pancake mix 1/2 cup PB2 Powdered Peanut Butter1/2 cup Love Grown Cocoa Goodness, crushed (see coupon on page 47)4 teaspoons flaxseeds1 carton Silk unsweetened almond milk

AT HOME: 1. Combine dry ingredients (FlapJacked Protein Pancake Mix, PB2, crushed-up granola and flax) in a freezer-size resealable plastic bag, and label it “Pancake batter.”

AT THE HUT: 1. Heat a heavy skillet

on the stove over low heat.

2. Measure and pour 2 cups of almond milk directly into the bag of pancake batter, mix well and let sit 3–5 minutes. (The bat-ter will start to form bubbles and thicken.) Store opened almond milk in a cooler.

3. Use a 1/4 measuring cup or ladle to pour batter into 4-inch pan-cakes. Let cook until no more bubbles are forming in the center and the edges look dry. Flip and cook other side until golden brown.

Per serving: 228 calories; 6g fat; 17g protein; 29g carbohydrate; 7g fiber

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Chicken Ginger WrapsServeS 41 tablespoon olive oil, grapeseed oil or peanut oil2 tablespoons minced fresh ginger1/4 cup scallions, white parts only, finely chopped (save greens for garnish)1 pound ground chicken breast1 tablespoon low sodium tamari soy sauce1 tablespoon fish sauce1 tablespoon fresh lime juice2 tablespoons fresh cilantro, chopped and divided1 tablespoon fresh mint, chopped12 sheets rice paper

That’s a Wrap.next time you reach for the phone to order takeout, consider making these better-than-egg-roll treats instead. By deBrA rouSe, nd

1. Prepare a clean working space where you will make your wraps.2. Heat oil in a large skillet over medium high heat. Add fresh ginger, scal-

lions and ground chicken breast and stir until chicken is almost cooked through. Add tamari, fish sauce, and lime juice and continue cooking and stirring until chicken is cooked through. remove from heat and stir in 1 tablespoon fresh cilantro.

3. While chicken is cooking heat a large pot of water until bubbles are starting to form and water is very hot but not boiling. take one piece of rice paper at a time, dip into the hot water for about 5 seconds. remove from water and place on a plate.

4. Add about 2 tablespoons of chicken ginger mixture to center of rice paper. Add a pinch each of fresh cilantro and fresh mint on top of the chicken. Fold in sides of rice paper and roll up. Serve with different sauces like peanut sauce, plum sauce or hoisin sauce.

Per Serving (3 wraps): 129 Calories; 4g Fat (1g sat); 1g Protein; 23g Carbohy-drate; trace dietary Fiber; 1mg Cholesterol; 249mg Sodium.

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