-
Why were crushing on berriesSUMMER LOVIN
TRAIN FOR YOUR LIFEDont settle for someone elses workout
INSPIRED SALSAS Put a fresh spin on an old favorite
BUILD A BETTER BURGER Your grilling go-to just got a
makeover
GO RAW! Reboot your system with araw fooddiet
PROTEIN POWDERS: WHICH ONE IS RIGHT FOR YOU? page 8
Embrace Your Wellness
Compliments of
SUMMER 2015
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2 Spring 2013 / Optimum Wellness
#silkbloom
YOU'RE GONNANEED A
BIGGER GLASS.
FEWER CALORIES?
CREAMIER THANSKIM WITH
Silk Cashewmilk is made with the creamy goodnessof cashews and
just 25 delicious calories. Taste for yourself.
Silk Unsweetened Cashewmilk: 25 cal/serv; skim dairy milk 80
cal/serv. Character is
a trademark of WhiteWave Foods.
Client: White Wave Campaign: Silk TasteAgency Job #:
610-WWSLKMG5001AD #/AD ID: QSLK4127 Date Modifi ed: December 1,
2014 10:33 AMCR: AD Round:
Bleed: 8.5 x 11.125 Trim: 7.75 x 10.5Live: 6.875 x 10
Keyline Scale: 1=1Output at:Page:
Region: USLanguage: EnglishNotes: None
CW: T. White AD: d. Kusano/S. Snyder AM: A. Vertress/J. Ghanem
BM: S. Wolfson P: L. Stern
NOT TO BE USED FOR COLOR APPROVAL
102018_G08_QSLK4127LeoBDecember 1, 2014 10:33 AM ZS
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from the editor
Summer 2015 / Natural Living 3
#silkbloom
YOU'RE GONNANEED A
BIGGER GLASS.
FEWER CALORIES?
CREAMIER THANSKIM WITH
Silk Cashewmilk is made with the creamy goodnessof cashews and
just 25 delicious calories. Taste for yourself.
Silk Unsweetened Cashewmilk: 25 cal/serv; skim dairy milk 80
cal/serv. Character is
a trademark of WhiteWave Foods.
Client: White Wave Campaign: Silk TasteAgency Job #:
610-WWSLKMG5001AD #/AD ID: QSLK4127 Date Modifi ed: December 1,
2014 10:33 AMCR: AD Round:
Bleed: 8.5 x 11.125 Trim: 7.75 x 10.5Live: 6.875 x 10
Keyline Scale: 1=1Output at:Page:
Region: USLanguage: EnglishNotes: None
CW: T. White AD: d. Kusano/S. Snyder AM: A. Vertress/J. Ghanem
BM: S. Wolfson P: L. Stern
NOT TO BE USED FOR COLOR APPROVAL
102018_G08_QSLK4127LeoBDecember 1, 2014 10:33 AM ZS
The Best of SummerHELLO, AND WELCOME TO OUR summer issue. If,
like me, youve been privileged enough to spend a summer in the
Pacific Northwest, youll likely agree that there are few things
more beautiful. The sun visits us more often, the water glistens
under its rays, schedules relax, and festival season is in full
swing.
But one of my favorite parts of summer is its edible bountyfoods
that are fresh, whole and delicious. And among the Northwests most
abundant gifts are berries, berries, berriesas iconic to summer
spreads as pumpkin is to fall. These colorful, seasonal treats
areresearch showsactually disease-fighting warriors housed in sweet
and delicate packaging. In this issue, we outline not only why to
eat berries (Power Pods on page 13) but also how. Turn to page 14
for simple, refreshing berry recipes from our chef friends at
Johnson & Wales College of Culinary Arts in Denver.
Berries are also a natural fit for a raw food diet, as discussed
in Nancy Coulter-Parkers Going Raw (page 20). For some people,
eating raw is a permanent way of life, but for many it serves as a
refreshing break from cooked and processed foods, as well as the
heat of the kitchen. As best-selling raw food author Ani Phyo
points out in the article, this clean, powerful eating approach
eliminates toxins and other digestive stressors. In turn, you gain
the energy you need to make the most of lengthy summer days and
warm-weather possibilities. [A raw food diet] can give you that
boost of immunity, health or mental clarity, Phyo attests.
Summer is also an ideal time to explore
area events and festivals and sample other local fare, such as
Chateau St. Michelles sustainable wines. Check out our Focus page,
where we highlight some of our favorites.
This season, as you naturally ease up the demands on your
calendar, your digestive system and your life, take the opportunity
to reinvent yourself, as our resident naturopathic expert Dr. James
Rouse suggests. If youve been pressed all winter saying, I cant
find the time to do the things I want to do, now weve gained a
couple of hours to fit in windows for wellness. And we should
really leverage that. As we develop healthy, new life patterns, we
might just find the best parts of summer linger into the fall and
beyond.
Enjoy the issue.
Mora MahoneyNatural Foods Category Manager, QFC
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CocoaVia daily supplement delivers the highest concentration of
cocoa flavanols, which are scientifically proven to promote a
healthy heart by supporting healthy blood flow. And thats essential
to maintaining who you are for years to come. To learn more visit
CocoaVia.com
CocoaVia. (Made from the good stuff in chocolate.)
STAY YOU.
(Made from the good stuff in chocolate.)
This statement has not been evaluated by the Food and Drug
Administration. This product is not intended to diagnose, treat,
cure or prevent any disease.
/ Trademarks Mars, Incorporated. 2015.
SAVE $5.00on CocoaVia 10-count Unsweetened Dark Chocolate stick
packs & 60-count capsules
MANUFACTURERS COUPON EXPIRATION 10/31/15CONSUMER: Limit one
coupon per purchase on product(s) indicated. You pay sales tax, if
any. Not to be combined with other offers or discounts unless
authorized by Mars Symbioscience. MAXIMUM VALUE: $5.00. Void if
altered, transferred, sold, reproduced or exchanged. RETAILER: Mars
Symbioscience will reimburse you for the face value of the coupon
plus $.14 handling if submitted in compliance with Mars
Symbioscience Coupon Redemption Policy
- #M1, available upon request, incorporated herein by reference.
Valid only in USA. Void where prohibited, taxed or restricted by
law. Cash value 1/100 of one cent. Send coupon to: Mars Chocolate
North America, PO Box: 880499, El Paso, TX 88588-0499. /TM
Trademarks Mars, Incorporated 2015.
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14
28
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COVER PHOTOGRAPHY BY AARON COLUSSI
20
CocoaVia daily supplement delivers the highest concentration of
cocoa flavanols, which are scientifically proven to promote a
healthy heart by supporting healthy blood flow. And thats essential
to maintaining who you are for years to come. To learn more visit
CocoaVia.com
CocoaVia. (Made from the good stuff in chocolate.)
STAY YOU.
This statement has not been evaluated by the Food and Drug
Administration. This product is not intended to diagnose, treat,
cure or prevent any disease.
/ Trademarks Mars, Incorporated. 2015.
SAVE $5.00on CocoaVia 10-count Unsweetened Dark Chocolate stick
packs & 60-count capsules
MANUFACTURERS COUPON EXPIRATION 10/31/15CONSUMER: Limit one
coupon per purchase on product(s) indicated. You pay sales tax, if
any. Not to be combined with other offers or discounts unless
authorized by Mars Symbioscience. MAXIMUM VALUE: $5.00. Void if
altered, transferred, sold, reproduced or exchanged. RETAILER: Mars
Symbioscience will reimburse you for the face value of the coupon
plus $.14 handling if submitted in compliance with Mars
Symbioscience Coupon Redemption Policy
- #M1, available upon request, incorporated herein by reference.
Valid only in USA. Void where prohibited, taxed or restricted by
law. Cash value 1/100 of one cent. Send coupon to: Mars Chocolate
North America, PO Box: 880499, El Paso, TX 88588-0499. /TM
Trademarks Mars, Incorporated 2015.
volume 03, issue 03: summer 2015
departments begin 06 Eating local foods that are in
season connects you to the places and people around you...and
they simply taste better. PLUS: Find your perfect protein powder
and activity tracker, eat better to sleep better, QFC in the
community, and more.
eat13 POWER PODS
Who needs a pharmacy when youve got berries? These warm-weather
treats are small but mighty when it comes to disease prevention.
Try them in delicious recipes from our friends at the Johnson &
Wales College of Culinary Arts.
16 MAKE IT. BUY IT.The bounty of fresh produce makes summer the
ideal time to mix up your own salsas. Here we o er creative ideas
(Bloody Mary salsa, anyone?) as well as healthy store-bought
options for the time-crunched.
18 A BETTER BURGERIts summertime, and the grilling is easyand
tastier and healthier than ever.
think26 FEAR AND LOATHING
IN THE KITCHENAre your cooking tools killing you? We sort out
truth from myth.BY REBECCA L. OLGEIRSON
move28 TRAIN FOR YOUR LIFE
Put the new functional fi tness to work for you. BY KELLEE
KATAGI
boost30 SUPPLEMENTS
Ready for round-the-clock health? Learn when to take which
supplements.
thrive32 DR. JAMES ROUSE
Reinvent yourself this season. Be the sermon, not the preacher.
Create a self-care practice.
feature20 GOING RAW
You dont have to become a fanatic to experience the benefi ts of
a raw diet. And trust us, there are a lot of them. BY NANCY
COULTER-PARKER
Summer 2015 / Natural Living 5
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The Taste of PlaceNURTURING COMMUNITY THROUGH FOOD BY RHEA
MAZE
LIVE A FAST-PACED LIFE long enough, and there are bound to be
some casualties. An inevitable one is your relationship to food.
Before long, the practice of enjoying wholesome meals with friends
and family gives way to scarfing down breakfast while driving,
eating most meals out or having a microwaved dinner alone in front
of the TV. Richard McCarthy, executive director of Slow Food USA,
reminds us of the importance of reclaiming one of lifes greatest
pleasures: savoring good food with others.
What is Slow Food USA all about?
RICHARD McCARTHY: At its core, Slow Food is about rediscovering
a taste of place in our lives by promoting the perspective of food
as the center of community life. There are 175 Slow Food chapters
across the country, each made up of a network of volunteers who do
everything from facilitate cooking classes and dinner parties to
run local farm tours and show
films. The goal is to create community around food and to
connect people to their local food sources.
What are some of Slow Foods
biggest projects?
One of the main things we do is develop and sustain school
gardens. Its important for kids to develop a tactile relationship
to food. When they plant a seed, water it and then pull up a carrot
from the ground, theyll never think about carrots the same way when
they see them in the grocery store. We also started an
international Ark of Taste, which aims to prevent the loss of
endangered foods. By working with seed banks and companies, food
producers, and farmers, we reintroduce and support traditional
crops and foods that are disappearing.
How can consumers make better
food choices?
Eating local foods that are in season connects you to the places
and people around you. Purchasing local food supports
the farms in your region. And because local foods arent
transported over vast distances, they simply taste better. The
freshest and healthiest foods tend to be found along the perimeter
of the grocery store, in the produce, meat, bulk and dairy
sections. These whole, unprocessed foods should make up most of
what you buy.
How do we incorporate the concept of
community around food into our busy lives?
Taking the time to sit down with family or others and sharing a
meal makes us happier. And fascinating public health studies show
that it makes us healthier too. As an organization, were committed
to finding a balance between the pleasure of enjoying good food and
making it work in our lives by meeting people where they are. When
theres joy and excitement about learning to cook and eating
together, its no longer the drudgery of everyday lifeits the
revolution of everyday life.
Learn more at slowfoodusa.org
Based in Brooklyn, N.Y., Slow Food USAs Richard McCarthy
encourages even urban dwellers to bond over local food.
6 Summer 2015 / Natural Living
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Summer 2015 / Natural Living 7
GET BACK OUT THERE
Ride RightTWO-WHEEL TIPS TO KEEP YOUAND EVERYONE ELSESAFE ON THE
ROAD THIS SUMMER BY BERNE BROUDY
NOT SURE WHICH SIDE OF THE ROAD you should be riding on, or if
its okay to ride two abreast? Dan Grunig, executive director of
Bicycle Colorado, a statewide nonprofi t that promotes cycling and
bicycle safety, says, Ride your bike like you drive your car; same
rules, same rights. Heres how to stay safe and get along with
motorists:
Flow with tra c. Ride on the right side of the
road with cars moving in your same direction. A
bicycle is considered a vehicle, Grunig says. Ride
where motorists can see you.
Claim your place in tra c at an intersection, in
line with the cars. When the light turns green,
move from the center of the lane into the
shoulder or bike lane.
Make yourself visible. Always use refl ectors
and lights at night and in bad weather. Also,
wear bright clothing, and use a fl ashing tail light
whenever youre riding, says Grunig.
Communicate. Signal a turn by sticking out
your arm. Point your hand in the direction youre
turning. Stick out a bent arm with your fi ngertips
pointing down to indicate youre stopping.
Ride single fi le when cars want to pass. If
youre riding side by side, adjust when cars
approach from behind.
Know the law. Cycling (and motorist) laws vary
depending on your state or municipality, and
ignorance is no excuse for breaking them. Visit
o cial websites or contact cycling advocacy
groups to learn the rules before you ride.MA
RK
LE
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COMPAREbegin
8 Summer 2015 / Natural Living
EAS 100% Whey Pro-tein Vanilla
K
HOW MUCH DO YOU NEED?
e Institute of Medicine recommends 0.50.7 grams
of protein per pound of body weight per day. For an easy way to
calculate your protein needs, check out: designerwhey.com/
proteincalculator
Powder to the PeopleHOW TO CHOOSE A PROTEIN POWDER THAT PACKS
THE RIGHT PUNCH.BY VICKI MARTINEZ
WHETHER YOURE A WEIGHT LIFTER, a weight loser or just plain
health conscious, a journey down the protein powder aisle can be
overwhelming. To choose the right one for you, fi rst decide on
your ultimate health goal. Then check out our top picks in fi ve
key categories to fi nd the protein powder that can get you
there.
Bonus points
for:
GLUTEN FREE
GMO NON-GMO NO SOY V VEGAN OG ORGANICDAIRY FREE
What to look for:
Our pick:
Why we like it:
Whats inside:
Also try:
P NO PRESERVATIVES
Designer WheyFrench Vanilla
Meal Replacement
Natures Way Metabolic ResetVanilla
An ideal meal-on-the-go containing Viscofi ber (a thick, soluble
oat beta-glucan con-centrate) and whey protein isolate. Our testers
reported reduced cravings and a less frequent desire to eat, likely
thanks to the 6 grams of fi ber (22 percent of the recom-mended
daily value).
Protein: 21g Carbs: 13g Calories: 130 Fiber: 6g Sweetener:
stevia leaf extract
If your drink is standing in for a meal, make sure it has
several grams of fi ber, which fi lls you up and keeps you satisfi
ed longer. If you dont feel full after fi nishing your
meal-replacement drink, you dont have the right product.
Natures Plus Spiru-Tein
Pre-Workout/Endurance
Designer WheyFrench Vanilla
This whey peptide blend packs in 18,000 mg of ami-no acids
(including the nine essentials). It mixes instantly (no blender
required) for a fl avor-rich treat with only 100 calories, plus
calcium, vitamin D and B vitamins.
Protein: 18g Carbs: 6g Calories: 100 Fiber: 3g Sweetener: stevia
leaf extract
To rev your metabolism, opt for protein with essential amino
acids (protein building blocks body cant produce itself). Whey
concentrate and soy fi t the bill. They release into your system
more slowly than isolates, energizing you for your whole
workout.
Garden of Life Raw Meal Vanilla Spiced Chai
Vegan
Vega Protein & GreensVanilla
Keep the kale in the crisper and still get your daily dose of
greenstwo full servingsalong with your protein. This blend includes
pea, hemp and sprouted whole-grain brown rice proteins. Plus, it
mixes up smooth, even with water.
Protein: 20g Carbs: 6g Calories: 110 Fiber: 1g Sweetener:
organic stevia leaf extract
Plant-based proteins have a lower biological value (BV measures
how well the body can absorb and use a protein) than animal-based
ones, so look for powders that combine di erent plant types to
create a more complex protein.
Designer Whey French Vanilla
Muscle Growth
Jay RobbWhey ProteinVanilla
Its clean and green. Cold-processed, cross-fl ow microfi ltered
whey isolate derived from grass-fed cows not treated with rBGH
absorbs quickly for a rapid boost. This ultra-pure protein blends
easily and tastes great.
Protein: 25g Carbs: 1g Calories: 110 Fiber: 0g Sweetener: Reb-A
stevia
For muscle tissue repair and growth you need protein, and lots
of it. Whey protein in an isolate form (microfi ltered to create a
9097 percent pure protein) has the highest BV of any protein,
promoting greater lean-muscle gains.
GMO
V
K KOSHER
GMO
Vega Sport Recovery Accelerator (Apple Berry or Tropical)
Post-Workout/Recovery
Fast-absorbing whey isolate protein and 5 grams of BCAAs for
immediate delivery to muscles, plus slower-acting whey protein
concentrate to repair muscle damage. The nutrient-dense powder
easily dissolves for a great-tasting, low-fat treat.
Protein: 23g Carbs: 6g Calories: 130 Fiber: 0g Sweetener: stevia
leaf extract
There is a critical 30-minute window of opportunity after a
workout in which the body best responds to nutritional supplements.
Whey is the whey to go: A protein with a high BV paired with
branched-chain amino acids (BCAAs) repairs and builds muscle
faster.
Pure Protein Natural WheyFrench Vanilla
P
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STEP/MOVEMENT TRACKERS Americans have used pedometers since
Thomas Je erson created the fi rst one in the late 1700s. Today,
most people prefer accelerometers (think Fitbit or Nike FuelBand),
which use a three-axis mechanism to also register more complex
movements. Accelerometers tend to be more expensive and are now
built into some phones and watches. But studies show simple
pedometerswhich you can fi nd for $10 or lesscan be just as e
ective in spurring more activity. Best for: Anyone who wants to
move moreTry: Omron pedometers, Jawbone UP Move
CALORIE COUNTERS The operative phrase here is ballpark fi gures.
Calorie trackers are almost always combined with other activity
monitors, and nearly every company employs a di erent algorithm to
calculate calories burned, which means results vary widely.
Possible variables include step count, skin temperature, weight,
height (to determine stride length), gender and age. The most
accurate devices factor in heart rate as well.Best for: People who
also monitor calorie intakeTry: Nike FuelBand, Polar RSX3
SLEEP TRACKERS The relative new kid on the block, sleep trackers
claim to evaluate how much and how deeply you sleep by essentially
measuring how still you are during the night. But do they work?
Research points to moderate accuracy on the amount of sleep and
poor performance regarding the quality of sleep. Best for: Anyone
who needs motivation to go to bed earlierTry: Basis Peak, Jawbone
UP3
HEART RATE MONITORS Popular with athletes since the 1980s, heart
rate monitors can help anyone who wants to make workouts more e
cient or improve athletic performance. They gauge how intensely
your body is working, allowing you to tailor workouts to meet
specifi c goals.Best for: Performance-driven athletesTry: Suunto
Quest, Garmin Forerunner
MULTIFUNCTION These combine all of the aboveand often moreinto
one device. Many come with apps or online connections that allow
you to store your results and compare them with a community of
like-minded individuals. Studies reveal that people who do so tend
to be more active than those who dont. Also, some deliver bossy
messageser, notifi cationsif youve been inactive for too long.Best
for: Gadget enthusiasts and data loversTry: Fitbit Surge, Apple
Watch
Keeping TrackTHE UPS AND DOWNS OF ACTIVITY MONITORS BY KELLEE
KATAGI
WHEN YOU WERE a teenager, your mom wanted to know your every
move. Now, you doand youre not alone. Upward of 19 million people
worldwide use an activity tracker, a number thats expected to more
than triple by 2018, according to market-consulting fi rm Juniper
Research. The most basic trackers record how many steps you take or
the calories you burn, while others monitor your heart rate, sleep
quality and even body temperature or skin sweat.
The benefits? Studies show that people are more active when they
wear a tracker, especially if they set a specific goal such as
10,000 steps per day. The caveat? Studies indicate that tracker
results are inaccurate, generally a rough estimate of what theyre
measuring (the top brands deliver numbers within about 1015 percent
of reality, according to research published in Medicine &
Science in Sports and Exercise).
A Healthy Distraction
For those who dread the thought of slogging through another
cardio session at the gym, science has your back: Studies show that
distracting yourself can help you exercise longer and enjoy it
more. If music or TV dont cut it, try Goji Play ($100), a device
and app that turn your cardio-equipment workout into a rollicking
video game.
Youll set your tablet or smartphone up on the treadmill,
stationary bike or any cardio machine that you use. Choose from a
couple dozen games, including old favorites like racing, block
stacking, boxing and trivia. Strap the two game controllers onto
the cardio-equipment handles to play your game, while a wireless
sensor monitors your movement and tracks workout metrics such as
steps taken and calories burned. For some games, the more you move,
the better your score.
Its a bit of a chore to set up but worth the trouble if it gets
you to the gym. The fi ne print: To use Goji Play, youll need a
newer-version Apple device (for example, iPad 3 and above, iPhone
4s and above). Find it online at bluegoji.com.K.K.
Summer 2015 / Natural Living 9
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10 Summer 2015 / Natural Living
101: PRODUCT SPOTLIGHTORGANIC TRAIL MIX
This all-organic blend of raisins, almonds,
peanuts, sunfl ower and pumpkin seeds, apricots,
apples, and more upgrades old-school trail
mixes. With 4 grams of protein per serving, it
delivers an energizing boost at work or recess.
FISH
Tuna, salmon and halibut pack high doses of omega-3 fatty acids
and B-complex vitamins, both of which help produce brain chemicals,
such as tryptophan and melatonin, that encourage sleep. Aim for at
least two 4-ounce servings per week. Sleep enhancers: omega-3s, B
vitamins
3 Foods for Better SleepDIET HACKS THAT PROMOTE QUALITY
SHUT-EYE
LONG SUMMER DAYS often translate to short summer nights. Make
the most of the rest you do get by eating a wide range of
nutrients. One recent study found that people with the most varied
diets tend to be the best sleepers, while those who didnt sleep as
well had diets low in carbohydrates and lycopene, a nutrient found
in red and orange foods such as tomatoes and carrots. For
additional nighttime support, work these three sleep-boosting foods
into your day. K.K.
KIWI
Researchers in Taiwan found that study participants who ate two
kiwifruit one hour before bedtime fell asleep faster and stayed
asleep longer than those who didnt. Sleep enhancers: antioxidants,
serotonin
TART CHERRY JUICE
Numerous studies have shown that drinking two glasses of tart
cherry juice per day may raise sleep quality and quantity. Sleep
enhancers: antioxidants, melatonin
SHOPPING FOR HEALTHY FOOD SHOULD be easy. But when it comes to
organic and natural products, it can get confusingfast.
Thats where Simple Truth comes in. Found exclusively at QFC
stores and a liates, its an a ordable, trustworthy solution to the
challenge of eating better. Simple Truth items can be easily
identifi ed in their trademark packaging, with easy-to-understand
ingredient lists and product labels.
FREE FROM 101 All Simple Truth products come with a
straightforward guarantee QFC calls Free From
101. Celebrating whats not in these foods,
the Free From 101 label means that a specifi c
product does not contain any of 101 artifi cial
ingredients and preservatives, such as high-
fructose corn syrup, sodium benzoate or sorbic
acid (see #74 at right).
Naturally Easy101: INGREDIENTS YOU WONT FIND IN SIMPLE TRUTH
#74: SORBIC ACID
In its pure form, sorbic
acid is a compound
extracted from fruit.
But more often its a
synthetic preservative
that controls the growth
of yeasts and molds in
foods such as cheese,
yogurt, pastries and
bagels. The FDA labels
sorbic acid as Generally
Recognized As Safe, but
some evidence suggests
it can cause mild skin
and GI irritation.
4_NL_QFC_SU15_Begin.indd 10 6/11/15 11:51 AM
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Summer 2015 / Natural Living 11
QFC focus
Local Sustainable WinesCHECK QFC SHELVES FOR NEW, SUSTAINABLE
WINES FROM WOODINVILLES CHATEAU ST. MICHELLE.
TASTE, OF COURSE, is paramount when it comes to wine, but for
conscious consumers, environmental practices are also high on the
list. Fortunately for QFC customers, wines from Woodinvilles
Chateau St. Michelle satisfy both concerns.
Thanks to ongoing recycling and conservation efforts, Chateau
St. Michelle has been designated a Washington statecertified
EnviroStars business. Plus, wines from the Chateaus Cold Creek and
Canoe Ridge Estate vineyards have earned two hard-to-garner
certifications: LIVE (Low Input Viticulture and Enology) and Salmon
Safe. The LIVE label ensures that the vineyard follows sustainable
practices, such as waste reduction and energy and water
conservation. The Salmon Safe symbol indicates the wines grapes
were grown using methods that protect Pacific Northwest rivers and,
in turn, native salmon. Look for these stamps on each bottle you
buy.
Natural Living recommends these top picks from Chateau St.
Michelle:
QFC Community CalendarCHECK OUT OUR EVENT SCHEDULE, AND JOIN US
AS WE GIVE BACK.
THE SUN IS OUT, and so are we. Summer is an ideal time to invest
in the community through local events and service activities. Heres
what we have beenand will beup to. We hope to see you out
there!
MAY 31AMERICAN DIABETES ASSOCIATION TOUR DE CUREQFC customers
and
associates biked in
Woodinville at the end
of May to raise funds to
stop diabetes. Whether
youre an amateur or a
pro, there is a ride for
you. Join us next year
by visiting facebook.
com/tdcseattle.
JUNE 7 KOMEN PUGET SOUND RACE FOR THE CUREDid you know that
100
Washingtonians get
diagnosed with breast
cancer each week?
Thats why more than
400 QFC associates
from around the Puget
Sound raced for a cure
at Seattle Center on
Sunday, June 7. We
had a blast handing out
breakfast items to race
participants and raising
money for a worthy
cause. Wed love to see
you there next year.
For race details, visit
komenpugetsound.org.
JUNE 4FEED THE TROOPS AT JOINT BASE LEWIS-MCCHORDQFC volunteers
teamed
up to feed a gourmet
barbecue meal to more
than 1,000 troops as
a thank you for their
service.
JUNE 27SEATTLE PRIDEFEST Be sure to stop by
QFC at the Capitol
Hill PrideFest Street
Fair and Family Day to
celebrate diversity and
grab some freebies.
Well be out in front of
our Broadway store on
Saturday, June 27.
JULY 1012WEST SEATTLE SUMMER FESTReady for West Seattles
biggest summer
celebration? Stop by the
QFC booth for healthy
snacks at the street
fair on July 1012.
Visit wsjunction.org/
summerfest for more
details.
CANOE RIDGE ESTATE
2012 CABERNET SAUVIGNON HORSE HEAVEN HILLS
This grapes for this cab grow on the banks of the
Columbia River. Their rich flavor merges with earthy
spices and smooth tannins for an artfully balanced blend.
Pair with: pork, beef, thyme, fennel
CANOE RIDGE ESTATE 2012 MERLOT HORSE HEAVEN HILLS
The 2012 vintage represents a return to more classic
Washington wines after cooler 2010 and 2011 vintages.
Expect dark cherry notes and dusty tannins.
Pair with: Italian cuisine, fowl
COLD CREEK VINEYARD 2013 CHARDONNAY COLUMBIA VALLEY
A long, warm growing season in 2013 delivered ripe fruit
and balanced wines. Older, low-yielding vines produced
small berries, lending this wine an especially decadent
and toasty profile.
Pair with: salmon, veal, ginger, tarragon
CO
UR
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AU
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MIC
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(LE
FT 4
), C
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Y O
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www.jwu.edu/denver
Become More Than Just A Great Chef
Its not just food: its business. And art. And science. And
nutrition. And medicine. And more. We offer undergraduate,
graduate, online & continuing education programs in: Nutrition
Culinary Baking & Pastry Food Service Management Business
Beverage Industry Operations Hospitality and more...
APPLY NOW for our award-winning Culinary Nutrition program!
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Summer 2015 / Natural Living 13
Power Pods SIMULTANEOUSLY DELICATE
AND POWERFUL, BERRIES ARE LIKE MOTHER NATURES OWN
LITTLE MEDICINE CABINET.
SUMMER WITHOUT BERRIES would be like Christmas without cookies.
These colorful nuggets are loaded with nutrients, full of fl avor
and easy to incorporate into any meal. While each type of berry has
its own nutritional makeup, all berries are rich in anthocyanin, a
powerful fl avonoid associated with reducing cardiovascular disease
risk, cognitive decline and cancer. In fact, berries have a higher
fl avonoid content than most other fruits, making these little
summer treats a potent source of antioxidants.
Berries are also quite delicate. Even with proper care and
handling, they will keep for only a few days after purchase. Kim
Allen, senior marketing manager at Driscolls, recommends keeping
them dry and refrigerated until youre ready to eat them, and only
then rinsing them gently in cold water. Keep them in the original
container, too, as it provides protection and airfl ow. The
clamshell casing is very intentional, says Allen. It is designed a
special way for ventilation.
BLACKBERRIES A single blackberry is in fact a small cluster of
fruitssimilar to a bunch of grapeswith a nutrient-rich seed hiding
inside. These miniature clusters boast one of the highest
antioxidant counts per serving of any food avail-able, making
blackberries a powerful little prevention pill. With a distinct
earthy fl avor, blackberries are a great snack or a tasty addition
to meals or drinks.
HEALTH BOOSTS: antioxidants
RASPBERRIES These delicate little beauties come in a variety of
colors and are a good source of the heart-healthy fl avonoids
quercetin and gallic acid. Raspber-ries are highly perishable, so
look for plump, brightly colored fruits when shopping and buy only
what you plan to eat. When properly cared for, rasp-berries will
keep for two days in your refrigerator.
HEALTH BOOSTS: heart health; cancer-fi ghting properties
STRAWBERRIES With the longest growing season of all berries,
strawberries are the most readily available year-round. A great
source of folate, strawberries are known to boost cardiovascu-lar
health and provide a full days worth of vitamin Cmore than in a
medium-size orangein just one serving (about eight berries).
HEALTH BOOSTS: heart health; vitamin C
BLUEBERRIES The Mighty Mouse of superfoods, these tiny berries
pack a punch. Blue-berries plentiful antioxidants promote better
vision and may even help re-verse short-term, age-related memory
loss. To ensure year-round availability, they are grown in di erent
regions throughout the Americas. Stock up and freeze blueberries in
July, when large containers adorn grocery shelves.
HEALTH BOOSTS: antioxidants; memory support
FRESH VS. FROZEN
Fresh easily trumps frozen when it comes to taste, but recent
research from South
Dakota State University suggests that freezing
berries actually makes their anthocyanins more readily
available to the body.
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Bring on the BerriesSWEET AND TART, A BOWL OF FRESH BERRIES
SINGS SUMMER FUN. THESE POWER-PACKED, PINT-SIZED TREATS ENLIVEN ANY
DISH, FROM ENTRES TO SALADS TO YOUR ALL-TIME-FAVORITE DESSERTS.
1. Wash all berries under cold water; place on a paper towel to
dry.
2. Cut strawberries into quarters, and place all berries in a
large mixing bowl.
3. Zest the grapefruit, orange and lemon over the berries, and
then juice the grapefruit, lemon and
orange over the berries and mix together.
4. In a separate bowl mix together Greek yogurt, maple syrup and
cinnamon until combined.
5. To serve, scoop a generous amount of the berries into small
bowls; then drizzle a generous amount of the yogurt mix over
them.
Mixed Berries with Maple Greek YogurtRecipe by Jaclyn
Magnowski
1 pint strawberries1 pint blueberries1 pint raspberriesZest and
juice of grapefruit Zest and juice of 1 orange Zest and juice of 1
lemon cup Greek yogurt cup maple syrup 1 teaspoon cinnamon
1. Combine strawberries and honey mangoes in a blender, and
blend on highest speed until completely pureed. Add cup crushed
ice; blend on highest speed for another 30 seconds.
2. Combine raspberries and blood orange in a blender on highest
speed until completely pureed. Add cup crushed ice; blend on
highest speed for another 30 seconds.
3. Fill half a glass with the strawberry and honey mango
mixture, and fi ll the remaining half of the glass with the
raspberry and blood orange mixture.
Crimson Sunset SmoothieRecipe by Michelle Johnson
cup strawberries, fresh, washed,de-stemmed
cup honey mango, fresh, peeled and pitted
cup raspberries, fresh, washed and drained
1 large blood orange, peeled and quartered
1 cups crushed ice
Pan-Seared Halibut with Strawberry SalsaRecipe by Jasmine
Smith
FOR SALSA 1 quart fresh strawberries, diced small1 jalapeno,
diced small avocado, minced onion, minced tablespoon honeyJuice of
limeJuice of 1 orange cup cilantro, mincedSalt, to taste
FOR FISH4 tablespoons oil4 (6-ounce) halibut steaksSalt and
pepper, to taste
1. Combine all ingredients for the salsa in a bowl. Cover and
chill for 30 minutes
2. Heat a saut pan over medium-high heat; add the oil. Season fi
sh with salt and pepper; place on the pan for 34 minutes each side.
Remove from pan.
3. Top halibut with the strawberry salsa.
eat DISH IT UP
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JOHNSON & WALES UNIVERSITY
Natural Living is excited to partner with the culinary masters
at Johnson & Wales University. Jorge de la Torre, dean of
culinary education at the Denver campus, and a few of his star
students developed these recipes speci cally for NL. Visit
jwu.edu/denver for information on Johnson & Wales College of
Culinary Arts.
Mama Vassos Gluten-Free Blackberry CobblerRecipe by Cameron
Murdzia
2 cups frozen blackberries 1 cups brown sugar 1 cup soy milk cup
gluten-free all-purpose fl our cup oats 4 ounces Earth Balance
butter spread2 teaspoons cinnamon 2 teaspoons ground cloves
1. Preheat oven to 350. Cook frozen blackberries on low heat in
a cooking pot.
2. Once slightly rendered, add brown sugar and stir until
dissolved. Add soy milk and reduce to a thicker state.
3. While mix is reducing, combine fl our and oats; toast in a
saut pan until golden brown.
4. Add half the Earth Balance slowly and 1/3 of the fl our mix;
cook until fl our taste is gone. Add spices as needed.
5. Once done to the consistency you want, pour into baking
ramekins and top with the rest of the fl our mix. Place slices of
Earth Balance on top of the fl our mix, and bake in a water bath in
the oven for 1015 minutes. Let cool before serving.
Mixed Berry Salad with Tangy Maple Greek YogurtRecipe by Jaclyn
Magnowski
1. Wash berries under cold water and place on a paper towel to
dry. Cut strawberries into quarters and place all berries in a
large mixing bowl.
2. Zest the grapefruit, orange and lemon over the berries. 3.
Juice half the grapefruit and all of the lemon and the
orange into a container and set aside.4. In a separate bowl, mix
together Greek yogurt, maple
syrup, citrus juice, salt, mint, basil and cinnamon until
combined.
5. On a piece of parchment paper, place tablespoons of Parmesan
in a circle 2 inches apart from one another, and bake at 350 for 5
minutes or until the Parmesan is lightly golden. Gently pull o
parchment paper and set aside.
6. Combine almonds, garlic powder, onion powder, cayenne,
pepper, soy sauce, chili pepper and paprika in a bowl and toss
until coated. Put in a 350 oven for 10 minutes or until nuts are
toasted.
7. To serve, place arugula on the bottom of the plate, and coat
the arugula with the berry mixture, nuts and Parmesan crisp; then
drizzle with the yogurt glaze.
1 pint strawberries 1 pint blueberries 1 pint raspberriesZest
and juice of 1 grapefruitZest and juice of 1 orangeZest and juice
of 1 lemon cup Greek yogurt cup maple syrup
Salt, to taste 2 tablespoons mint
2 tablespoons basil
1 teaspoon cinnamon cup Parmesan cheese1 cup whole almonds 1
tablespoon garlic powder1 tablespoon onion powder1 tablespoon
cayenne 2 tablespoons pepper1 tablespoon soy sauce1 tablespoon
chili pepper1 tablespoon paprika4 cups arugula
Summer 2015 / Natural Living 15
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BUY IT: TREASURE VALLEY SALSA VERDEWith a straightforward and
fresh mix of locally grown tomatillos, onions and jalapenos, plus a
dash of lime and cilantro, Treasure Valley is a salsa-cabinet
staple. Try it on shredded chicken or cream cheese and crackers for
a tart and sweet splash of fl avor.
TROPICAL TOMATILLO SALSAMAKE IT: Tomatillos, also known as
Mexican husk tomatoes, taste tart and citrusy (they are cousins to
the gooseberry). That means they pair perfectly with fruit,
especially tropical varieties like pineapples and mangoes, for a
delicious blend of sweet and heat. Serve as part of a platter of
soft cheeses or with pork, chicken or seafood.
Sizzling SalsasAHSUMMER. JUST THE SEASON TO JAZZ UP YOUR MEALS
WITH A BURST OF FLAVOR. WHETHER YOU MAKE YOUR OWN OR BUY THEM IN A
JAR, THESE FRESH SALSAS WILL ADD SOME PIZZAZZ TO YOUR PLATE.
INGREDIENTS1 pounds tomatillos, husked,
cut into quarters1 clove garlic13 bunch cilantro, stems
removed large sweet onion, cut into
large pieces 2 tablespoons pickled
jalapenos, diced 13 cup waterSalt to taste cup English
cucumber,
fi nely diced1 mango, peeled and fi nely
diced 2 cups fresh pineapple, cored
and fi nely diced
DIRECTIONSPlace tomatillos, garlic, cilantro, onion and
jalapenos in a blender. Pulse until fi nely minced. Add cup water,
and pulse until smooth. Add more water if needed for thinning. Pour
into a serving bowl; add salt to taste. Stir in the cucumber, mango
and pineapple.
eat MAKE IT, BUY IT
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BUY IT: MUIR GLEN ORGANIC GARLIC CILANTRO SALSA A just-right
blend of organic tomatoes, green bell peppers, Anaheim and jalapeno
peppers, and of course, garlic and cilantro make this a versatile
favorite. It tastes so fresh, guests may just think you pulled the
herbs from your garden just in time for the party.
BLOODY MARY SALSA MAKE IT: Weekend mornings call for a little
something special. This recipe takes a cue from all the best
ingredients in a Bloody Mary cocktail (minus the alcohol), and
lends a little morning magic to eggs or breakfast burritos.
DIRECTIONSPlace one can tomatoes and chiles in a blender with
half a can green chiles. Add cilantro, cumin and horseradish. Pulse
until fi nely blended. Pour into serving dish. Add celery, green
olives, bacon, green onions and the remaining green chiles. Stir
well. Add Worcestershire sauce, and season with freshly ground
pepper to taste. Stir to mix well.
INGREDIENTS2 (10-ounce) cans petite-diced
tomatoes with green chiles, divided (do not drain)
1 (4-ounce) can green chiles, drained and divided
bunch cilantro 18 teaspoon cumin teaspoon prepared
horseradish2 celery stalks, diced cup coarsely chopped
green olives with red pepper centers
2 slices bacon, cooked, drained and crumbled
4 green onions, chopped (discard the green ends)
4 dashes Worcestershire sauceFreshly ground pepper
Summer 2015 / Natural Living 17
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A Better Burger THREE WAYS TO UPGRADE A SUMMER STAPLE BY
KIMBERLY LORD STEWART
LONG SUMMER DAYS are the perfect time to put dinner on a bun,
sit back and relax. Sure, ground beef hogs the burger spotlight,
but these recipes are so tasty that everyone will be excited for
something new.
Ginger Soy Salmon BurgersHeart healthy never tasted so good.
Omega-3-rich salmon burgers are delicate; use a perforated grill
pan to cook them.
Makes 4 large burgers, 6 small
1 pound salmon fi let, skin and bones removed
3 green onions, fi nely sliced 1-inch piece of fresh ginger,
peeled and fi nely minced1 clove garlic, fi nely minced 2
tablespoons soy sauce, divided2 tablespoons lime juice, divided1
egg white cup panko bread crumbs2 tablespoons sweet chile
sauceBlack sesame seed bunsHoney mustard English cucumber, thinly
slicedMicrogreens or watercress
1. Cut the salmon fi let into four pieces; set aside the
thickest piece. Place remainder in a food processor. Gently pulse
until coarsely ground. Do not
pulverize, or you will have a fi sh paste. Place in a large
bowl.
2. Cut remaining salmon into small cubes and add to the bowl.
Gently combine.
3. Add green onions, ginger, garlic, 1 tablespoon lime juice and
1 tablespoon soy sauce. Stir gently until combined.
4. Add egg white and bread crumbs; stir well.
5. Form into patties. Preheat grill and grill pan to medium
heat; oil the grill pan generously.
6. Place burgers on pan and grill for 34 minutes on each
side.
7. Blend lime juice, sweet chile sauce and remaining soy
sauce.
8. Serve with honey mustard, cucumbers, sweet chile sauce and
microgreens.
Whiskey-Glazed Onion Bison BurgersThis Mountain Westinspired
burger features big fl avors to satisfy big appetites. Bison is
lean and best served medium-rare to medium to retain the
juices.
Makes 4 burgers
2 tablespoons canola oil, divided
2 onions, peeled and thinly sliced
1 jalapeno, seeded and thinly sliced
2 ounces whiskey 2 tablespoons brown sugar 1 pound ground
bisonSalt and pepperBarbecue sauce Blue cheese Potato rolls
1. Add 1 tablespoon oil to a cast-iron skillet over medium heat.
Add onions and jalapeno; turn heat to low and saut until onions are
soft and golden, about 1015 minutes.
2. Turn up the heat to medium-high, add whiskey, and stir to
remove any brown bits. Cook for about 2 minutes, and add brown
sugar. Turn heat down, and saut until sugar is dissolved. Set
aside.
3. Form bison into patties; brush both sides with canola oil
(this will form a crust to seal in the moisture). Season with salt
and pepper.
4. Place on medium-low grill. Brush with barbecue sauce. Cook
for 4 minutes on the fi rst side, 3 on the second side.
5. Brush with a fi nal dose of sauce. Top with blue cheese.
6. Serve with whiskey onions on potato rolls.
TIP: Combine drained and
slightly mashed
beans and lentils
with ground
meat to enhance
nutritionplus,
youll stretch
your food dollar
by adding more
servings to a
pound of meat.
Try no-sodium
organic varieties,
including white
beans in chicken,
pinto beans in
bison and lentils
in turkey.
eat FIT KITCHEN
18 Summer 2015 / Natural Living
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Smart Swaps, Good-for-You Garnishes
Let sliced and roasted vegetables stand in for the burger, and
youll discover not only a health boost but also a surprisingly
satisfying mouthfeel. For instance, in place of meat, season -inch
slices of vegetables, brush with cooking oil, season with spices
and dried herbs, and grill. We suggest:
1. Season thick slices of caulifl ower with cumin, curry,
paprika and ground pepper; grill and serve on naan bread with mango
chutney. Or sprinkle with dried Italian seasoning and top with
thinly sliced kalamata olives; serve on fl atbread.
2. Peel sweet potatoes, and cut into thick disks. Season with a
dry rib rub, grill, and serve on whole-grain buns with
coleslaw.
3. Grill portobello mushrooms and strips of peppers on a grill
plate; serve with a dollop of guacamole and salsa on a whole-grain
tortilla wrap.
White-Bean Green-Chile Turkey BurgersThese burgers will remind
you of white-bean chili. Lean turkey tends to dry out on the grill,
so white beans add moisture, nutrition and a nice texture. We used
Simple Truth Organic Great Northern Beans.
Makes 4 large burgers, 6 small
1 pound ground lean turkey 1 (4-ounce) can diced green
chiles,
drained2 tablespoons extra-virgin olive oil 1 tablespoon chili
powder1 teaspoon garlic powder1 teaspoon dried oreganoSalt and
pepper small zucchini, fi nely diced 2 tablespoons onion, fi nely
diced7 ounces (half a can) low-sodium
canned white beans, drained Pepper jack cheeseWhole-grain
sandwich thins Lettuce and tomatoChipotle mayonnaise Sweet and
spicy pickles
1. Place turkey in a large bowl with green chiles. Combine
well.
2. Heat a small skillet to medium; add olive oil. Saut zucchini
and onion for about 5 minutes until onion is opaque. Add chili
powder, garlic, oregano, salt and pepper; cook for 2 minutes. Allow
to cool.
3. In a small bowl, mash white beans until the skins and beans
are coarsely broken. Add them to the turkey. Add in vegetables.
4. Form patties. Season with salt and pepper.
5. Oil the grill and cook the burgers for 68 minutes on each
side until cooked through to a temperature of 165.
6. Melt pepper jack cheese over patties.
7. Serve with lettuce, tomato, chipotle mayo, and sweet and
spicy pickles.
MASTER THE GRILL
1. Clean the grates so the heat transfer is uniform and at the
correct temperature.
2. Preheat the grill for 15 minutes. 3. Oil the grates just
before placing the burgers on the grill. 4. As burgers cook they
tend to plump up as the sides
contract. Press a shallow, round crater in the center of the
burger, so as the meat contracts it will ll in and not look like a
meatball.
5. When burgers cook the protein retracts, pushing the moisture
out, so its best not to over-handle burgers. Flip them once and
then let them be.
TIP: Add veggies to leaner
meats, which tend
to dry out on the
grill, for moisture
and a nutritional
boost. Just about
anything works
try fi nely diced
onions, winter
and summer
squash, peppers,
potatoes or sweet
potatoes. It is best
to cook them fi rst,
let them cool and
then add them to
the recipe.
Summer 2015 / Natural Living 19
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Contrary to popular belief, a raw food diet allows for unique
and tasty recipes with a great deal of variety.
PIC
TU
RE
PA
NT
RY
Its not about deprivation. You can eat incredible food and
experience weight loss and feel younger, more vibrant and
healthy.
20 Summer 2015 / Natural Living
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WITH A LITTLE TIME AND FORETHOUGHT, YOU CAN TASTE FOR YOURSELF
THAT THERES MORE TO A RAW
DIET THAN CARROT STICKS AND CELERY.
BY NANCY COULTER-PARKER
Going Raw
When Alissa Cohen was fi rst diagnosed with fi bromyalgia, she
was a vegetariannot eating meat, fi sh or poultry. Despite her
diet, she was prone to illness, and her arthritis-like symptoms
prevailed. At the time, she worked in a health food store, where
she began to take note of two regular customersa mom and her child.
I noticed that they were never sick, not even a sni e, says
Cohen.
What was their secret to good health? A raw diet, Cohen learned.
She was intrigued. I didnt think people could survive on a raw
diet, but whenever I ate that way I felt better, she explains. She
began eating raw for extended periods of timea
week at fi rst, followed by a month. I saw miraculous results
both in weight loss and healing. That was almost 30 years ago.
With the aches and pains of fi bromyalgia gone, the author of
Living on Live Food (Cohen, 2004) stuck with the diet and began
teaching classes on how to follow a raw food regimen. Her
clientele, she says, tends to be older peoplepeople experiencing
illnessor the younger generation who are curious about this new
fad. Cohens elevator pitch? Imagine eating banana cream pie for
breakfast, pizza for lunch, and enchiladas for dinner and not
weighing yourself. Its not about deprivation. You can eat
incredible food and experience weight loss and feel younger, more
vibrant and healthy.
Summer 2015 / Natural Living 21
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WHAT IS A RAW DIET? The diet itself is very light, clean and
vibrant, says Daniel Asher, culinary director and chef at Root Down
in Denver, Colorado, which serves a four-course raw menu the first
Tuesday of every month. Asher himself has been a raw foodist, a
vegan and a vegetarian. A raw diet is a great way to make
vegetables the center of the meal, he says.
Thats putting it mildly. With a raw food diet, vegetables pretty
much are the meal. Beyond the veggies, you can eat fruits, nuts and
seeds, some grains, herbs and spices, seaweed, and sprouted beans.
For the most
part, a raw food diet is seasonal and plant based, but some raw
foodies will include unpasteurized dairy products, raw eggs and raw
meat such as carpaccio or sashimi in their diets.
Although it sounds limited, Asher, like Cohen, has found there
to be more variety than one would expect. That is, if youre willing
to take time to engage some different cooking practices. The
processes used usually involve some
sort of low-temperature dehydration, fermentation or marination.
All of these great processes inevitably lend to a lightness of
food, says Asher.
He gives the example of making a raw flaxseed flatbread-style
pizza, topped with pureed heirloom tomatoes, vegetables, tamari,
ginger, a drizzle of balsamic vinegar and whipped cashew cheese.
Its incrediblethink of all of the notes that you would get in a
high-fat, cooked pizza with tomato sauce, cheese and pepperoni.
With this raw pizza you can get that same reaction from the
palate, but you havent compromised flavor. And you feel good
because your body is energized. You feel like going for a hike for
a few hours, and youre engaged. If you ate the normal pizza and
drank a Pepsi, youd want to take a nap.
SO WHATS NOT TO LIKE? One of the key tenets of a raw diet is
that foods cannot be cooked or heated above 115118 degrees
Fahrenheit. The thinking behind this is that cooking at higher
temperatures breaks down a foods enzymes, eliminating many of its
nutritional benefits in the process. Advocates of a raw food
regimen tend to believe the American diet is too meat focused, and
that processed foods and chemicals are leading to a decline in our
health. As Asher notes, If more people made vegetables the center
of the plate more frequently, we would probably have a
better-balanced food system and healthier agriculture system.
Although many nutritionists are advocating that the American
population should eat less meat, there is no hard science to date
to back the benefits of a raw diet or to verify that food loses its
nutritional value when it is cooked. Raw foodies say cooking food
destroys the nutrients. No, that is not the case, says Karen
Dolins, R.D., a nutritionist and exercise physiologist, as well as
an adjunct associate professor in the Department of Health and
Behavior Studies at Teachers College, Columbia University. This is
a personal belief; there is no science or research behind it.
More precisely, some vitamins are destroyed by heat but SHU
TT
ER
STO
CK
A raw food diet can be a great detox tool
for a couple of weeks, to eliminate the dairy
and processed food. Its wonderful for that.
ANI PHYO
Pistachios and coconut combine for delectable raw treats.
22 Summer 2015 / Natural Living
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minerals are not, Dolins explains. [But] when the nutrient
content of foods is assessed by the USDA, that loss is taken into
account, so there is a buffer there. Cooking can release some
nutrients from food, but it can also make it easier for our bodies
to absorb nutrients from food, she says. Now, if you take a nice
head of broccoli and you let it sit in the pot cooking for half an
hour, you will destroy its nutritional value. But if you steam it
lightly for three minutes, you lose very little.
While Dolins may discredit the premise of a raw diet, she doesnt
dismiss the good feeling people say they have on a raw diet. When
we cut sugars or processed foods out, we feel better. It usually
has to do with what they are no longer eating that was causing
inflammation. Sugar, red meat, a lot of processed meat can cause
inflammation. But it doesnt mean everything you eat has to be
raw.
The diets popularity, she says, likely has to do with offering a
very defined alternative to processed foods. People have a hard
time modifying their diets. They often do better when its black and
whitethats the appeal. It is somehow easier if I say, Everything I
eat will be in a raw state so I will avoid processed food.
Dolins believes that we should eat fewer processed and
animal-based foods, and more fresh, plant-based foods. But, she
says, The more rigid one is about the diet, the more one develops a
less healthful relationship with food. Too many rules and
regulations are not healthy.
MIXING IT UPThe rigidity of the raw diet can make it hard to
sustain. Although it seems simple in nature, it can be very time
consuming to prepare raw foods, especially if you want the kind of
variety Asher enjoys. This is the challenge he faces as a raw food
chef. It requires a lot of prep. To do a dehydrated eggplant or
flaxseed crackers, it takes 14 hours of dehydrating. Its not the
kind of a thing you decide on a whim. You need to start a raw vegan
lasagna 48 hours ahead of time.
Longtime best-selling raw food author Ani Phyo finds herself
agreeing with Dolins. She notes that when you eliminate the toxins,
nutritional stress and hard work, your digestive system has to
endure with processed foods, you have more energy and can be
stronger to take on more environmental or emotional stress. Its a
powerful and very clean diet. It can give you that boost of
immunity, health or mental clarity. But for her personal purposes,
Phyo has moved away from an exclusively raw diet.
As a Southern California powerlifting champion, Phyo says raw
food still is her base philosophy, but over time she has gone from
following a 100 percent raw diet, to about a 70/30 mix of raw and
cooked foods, with some eggs or meat for protein. She still focuses
on nonprocessed, clean and fresh ingredients, but she might saut
her veggies or cook an egg.
Not everyone needs a lot of protein. I need a lot because Im an
athlete. We need it to keep from
COMMON MYTHS OF THE RAW DIET
1. I AM GOING TO STARVE. This isnt the case, says raw food
author Alissa Cohen. You can eat incredible foodbrownies, sundaes,
calzones. You can really eat what you want and not worry about it.
You can have dessert for breakfast.
2. I WONT BE ABLE TO GET ENOUGH PROTEIN. According to the U.S.
Recommended Daily Intake of protein, a 140-pound woman should aim
for 51 grams of protein a day, while a 190-pound man should take in
69 grams. If they exercise, that same 140-pound woman now needs
approximately 7689 grams of protein per day, and that 190-pound man
needs 104121 grams, says nutritionist and author Patricia Bannan,
M.S., R.D.N.
Ways to get protein include raw protein powders, raw meat (if
youre up for it) and nuts, which can be integrated into
mealsblended and made into cheese, used on a salad or blended with
water to make nut milk. But keep in mind, nuts are also high in
calories.
In addition to nuts, leafy green vegetables also provide
protein, Cohen says. And although nuts and veggies may have less
overall protein than meat, it is more readily available for your
body to digest. This, Cohen says, is partly why a raw diet can be
energizing: Your body isnt working hard to digest foods, which can
leave you feeling tired and sluggish.
3. YOU ONLY EAT LEAFY GREENS AND DRINK SMOOTHIES. In reality,
raw recipes abound. You make soups, from gazpacho to Vietnamese
pho. With the dehydrator, Cohen makes flaxseed crackers, plus
flatbreads or raw pizzas. She blends nuts to make cheese-like
spreads. Cacao can be mixed with dates to make chocolate-like
desserts. I just made an unbelievable cheesecake and nobody knew it
was raw, Cohen says.
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Craving a burger? A raw-veggie patty is a strong and healthy
substitute.
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injuring ourselves. But to get 24 grams of protein from nuts,
you have to eat a lot, which is a lot of calories. If someone has a
weight issue, they wont be able to eat enough nuts. To stay within
her powerlifting weight class, Phyo turned to using raw protein
powders, but she said protein powders are still processed, and they
can be hard on your digestive system. She decided she would prefer
to eat clean and lean proteins such as eggs or bison.
Everyone is different. There are definitely people who have been
100 percent raw for decades. I am starting to position it as a
great detox tool for a couple of weeks, to eliminate the dairy and
processed food. Its wonderful for that.
A WEEK, A MONTH, A YEARThese sentiments are not lost on Cohen.
She knows raw food is not a sustainable diet for everyone. Still,
she recommends trying the diet at least for a short period of time.
Doing so, she says, can bring more awareness to what you eat from
day to day. It can really wake you up to how badly you were eating
or what you were missing. Go raw for a month, even if you dont plan
on doing it for the rest of your life. Within a week, you feel like
you need less sleep, you have more
energy, and when you go back to eating cooked food, you have
some sort of a gauge. Sometimes we dont realize how bad were
feeling.
For someone trying it for the first time, Cohen recommends
picking a recipe or two to make and keeping it simple. There is a
learning curve, and if you think you need to do breakfast, lunch
and dinner gourmet, youll get overwhelmed. She recommends keeping
dried products in glass jars in the kitchen, including nuts, seeds
and dried fruit. These can be bought in bulk or packaged form.
Cohen says smoothies with greens, fruits and a frozen banana are
very easy to make. Or, for breakfast, try soaking raw oats
overnight; then in the morning add some coconut oil and sea salt
with cinnamon and raisins.
For lunch or dinner, Cohen says she likes to eat mock salmon, a
pink-colored protein dip that goes well on salads or crackers, or
rolled into lettuce leaves. Then for dessert, she makes date nut
torte.
Once you get the hang of it, she says, You can mimic all the
things you used to eat. Try spiral-cut zucchini in place of angel
hair pasta, for instance, or use nuts to make cheese. People think
they will never eat their favorite foods. You can. Its different,
but its good.
SAME, BUT DIFFERENTTWO OF ALISSA COHENS FAVORITE RAW RECIPES
MOCK SALMON
Place the following ingredients in a blender, and blend until
smooth: 2 cups walnuts2 stalks celery1 scallion1 red bell
pepperPinch of sea salt
DATE NUT TORTE
Blend together: 2 cups raisins2 cups walnuts
Form the mix into a circle and pat it down well until it is an
inch thick. Then blend together: 1 cup of dates1 tablespoon lemon
juice
Spread on top of the raisin-walnut mix, like a frosting.
Thats amore. Raw food pizza of
veggies on dried shortcakes.
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Fudge Brownies with Fresh BerriesMakes 4 servings
I love raw desserts because they are guilt-free and healthy. I
recommend doubling up on this recipe so you have some on hand when
youre in need of a quick snack or dessert fi x.
1 cup dry walnuts cup cacao powder or carob powderPinch of sea
salt13 cup medjool dates, pitted cup fresh raspberries or
strawberriesSuper Power Pack: teaspoon maca powder, to taste
Combine walnuts, cacao powder, salt and maca, if using, in food
processor. Pulse into medium pieces. Use some of this mix to powder
the bottom of a baking pan. Add dates, and pulse to mix well.
Batter should stick together when squeezed into a ball. If its too
loose, add a few more sticky dates or a splash of fi ltered water
to bind it together. If its too sticky, add a few more crushed, dry
walnuts. Scoop brownie mix into the powdered baking pan, and fl
atten it to about -inch to -inch thick by pressing lightly. Cut it
into squares. To serve, place brownie on serving dish and top with
berries. Brownies will keep for a few weeks or longer in the fridge
when stored in a sealed container separate from the berries.
FILLING6 cups mango, from about 56 ripe mangoes
Peel mangoes; cut into 2-inch dice. Set aside.
PECAN COBBLER CRUST3 cups pecans1 vanilla bean, scraped, or 1
tablespoon alcohol-free vanilla extract34 teaspoon sea salt34 cup
pitted medjool dates, packed12 tablespoons coconut oil, as
desired
Raw Dessert RecipesFrom Anis Raw Food Detox (Da Capo, 2012) by
Ani Phyo
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Slightly chop the pecans in a food processor. Add vanilla and
salt.Then add dates, and process until mixed well. Finally, add
coconut oil. Process until mixed well. Sprinkle half of cobbler
crust on the bottom of a 9-inch pie dish. Next, top crust with
mango. Finally, top mango with remaining cobbler crust, and pack
down slightly.
This will keep in the fridge for up to 34 days.
Mango Pecan Cobbler
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BR
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think
CULPRIT: MICROWAVE OVENFEAR: The microwave releases radiation
into your home and food.EXPERTS TAKE: Microwave ovens heat food
using microwaves, electromagnetic radiation similar to radio waves.
The microwaves reflect off the metal in the oven and cause water
molecules in food to vibrate, and its the friction that causes food
to cook. Microwaves are nonionizing radiation, so they do not have
the same risks as X-rays or other types of ionizing radiation,
explains Leslie Wooldridge, spokesperson for the U.S. Food and Drug
Administration (FDA). That said, the FDA regulates microwave ovens
and requires fewer than 5 milliwatts of microwave radiation at
approximately 2 inches from the oven door, over the lifetime of the
oven. Its a limit far below levels that would cause human harm,
Wooldridge says. Still, care should be taken with containers used
in the microwave: Make sure a product says that its microwave-safe
before using, especially when it comes to plastics (see next
page).
Fear and Loathing in the KitchenARE YOUR COOKING TOOLS SLOWLY
KILLING YOUOR IS IT JUST HYPE? HERE WE SORT FACT FROM FICTION. BY
REBECCA L. OLGEIRSON
STEP AWAY FROM YOUR MICROWAVE. Put down the plasticware. And
dont even think about grabbing that nonstick pan. It seems theres
always a headline decrying our most convenient cooking tools. Yet,
the dangers in todays kitchen arefor the most partnot so clear-cut.
How to make sense from the sensational? We asked culinary experts
and food scientists to help us separate truth from myth. The
answers may surprise you.
SPOT FROM MAIN ILLO
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CULPRIT: NONSTICK PANSFEAR: The pans release carcinogenic
chemicals into the air and your food.EXPERTS TAKE: The fear is
likely valid for pans manufactured with suspected carcinogen
perfluorooctanoic acid (PFOA) in the nonstick coating. In fact, the
EPA recommended phasing out this particular chemical, asking
companies to voluntarily remove PFOAs from their manufacturing
process by the end of this year. Eight major companies agreed to do
so and are largely on track to keep the agreement. However, not
every manufacturer is participating, and companies are not required
to disclose on labels whether they use PFOAs. Also, some people are
concerned that the substituting chemicals may also be harmful. The
key to safety with nonstick surfaces is not letting them get above
500 degrees. Once they get above that temperature, the surface can
decompose and release chemicals in the air, says Carl K. Winter,
Ph.D., extension food toxicologist and vice chair of the Food
Science and Technology Department at the University of California,
Davis. Of course knowing the temperature of your frying pan is
tricky, so Winter suggests never going above medium heat when
cooking on a nonstick pan. Think of the pan as a tool for items
that dont take long to cook, suggests chef Howie Velie, associate
dean of culinary specialization at The Culinary Institute of
America. I only use nonstick for eggs, because they dont need to
have a high flame and they cook quickly. But for a heavily sauted
fish or chicken breast, thats where youll have concerns.
CULPRIT: WOODEN CUTTING BOARDSFEAR: Food-borne bacteria spreads
more quickly on wood surfaces.EXPERTS TAKE: Cutting boardswhether
wood or plasticare prime spots for bacteria, which thrive in the
nicks and scratches that emerge from everyday use, says Don
Schaffner, Ph.D., professor of food science at Rutgers University
and a fellow at the Institute of Food Technologists. It doesnt take
much for food, meat juices and sugar to get in there, and the
bacteria will have a field day, he explains. Both wood and plastic
boards should be cleaned immediately with soap or even a diluted
bleach formula; scrubbing is key to eliminating bacteria. And
keeping separate cutting boards for meat and vegetables is
nonnegotiable, says Schaffner. Some cooks prefer plastic boards,
because they can be cleaned in a dishwasher using bacteria-killing
hot water, but professional chefs usually prefer wood because it
doesnt dull knives. In either case, once grooves form in the
surface, you should toss the plastic or resurface the wooden
board.
CULPRIT: FROZEN MEATFEAR: Defrosting in the microwave is
unsafe.EXPERTS TAKE: Who hasnt come home from work only to realize
dinner is still in the freezer? Unfortunately, it seems theres
really no easyor safeway to quickly defrost frozen meats. Although
the microwave is tempting, the defrosting process should be used
with care: Because water molecules are vibrating within the food,
its impossible for the food to thaw evenly. Always thaw overnight
in the fridge, Velie says. If defrosting in the microwave is
unavoidable, be sure to check the meat often and cook thoroughly to
make sure there are no frozen or raw parts remaining. Better still,
let the meat sit in a pot of cold water underneath more cold
running water, Velie says. The friction of the running water will
defrost the meat thoroughly, but it takes time so a little patience
is required.
CULPRIT: PLASTICS FEAR: Chemicals with estrogenic activity are
entering our food.EXPERTS TAKE: Bisphenol-A (BPA) made headlines a
few years back when it was found to leach chemicals with estrogenic
activity (EA) into food and ultimately our bloodstreams. Thanks to
consumer outrage, the FDA has ruled that BPA cant be used in baby
bottles, sippy cups and infant-formula packaging. Today, finding
BPA-free products for the home is certainly possible.
Unfortunately, BPA isnt the only problem. There are 2,000 to 10,000
chemicals suspected to have EA, 500 of which are widely used in
plastics and consumer products today. Just because your plastic is
BPA free doesnt mean its EA free, says George Bittner, Ph.D.,
professor of neuroscience at the University of Texas. An estrogenic
substitute chemical could actually be worse. Currently there are no
labeling requirements for plastics or any other product that may
release chemicals having EA. For his home, Bittner tests all
plastics and uses only EA-free containers. (Bittner owns a plastic
testing lab.) For the rest of us, he recommends never putting
plastic in the microwave, because heat increases the leaching of
EAs into food and could also change the chemical makeup to release
newly formed EAs. Before you use plastic food-storage containers,
Bittner suggests assessing your households risk. For example, use
glass containers if you are pregnant or living with children 16
years and younger, especially kids 210 years oldthese family
members are most susceptible to chemicals having EA. For households
with only mature adults, the risk is probably less of a concern. If
you do store food in plastic, allow it to cool completely before
placing it in the container.
SPOT FROM MAIN ILLO
SPOT FROM MAIN ILLO
SPOT FROM MAIN ILLO
SPOT FROM MAIN ILLO
Summer 2015 / Natural Living 27
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Train for Your LifeUNSTABLE SURFACES OR UNSTABLE LOADS? EITHER
WAY, FUNCTIONAL TRAINING MAY BE THE SMARTEST FITNESS APPROACH ON
OFFER. BY KELLEE KATAGI
JUST A FEW DECADES AGO, functional training was more of a
medical concept than a fitness method. Physical and occupational
therapists prescribed exercises to injured patients or elderly
people to help them resume everyday tasks. The concept spilled into
the fitness arena as therapists worked with injured athletes to
return them to the demands of their particular sport, whether a
basketball players vertical leap or a golfers rotational swing.
Soon, coaches and trainers were using the same concepts with
healthy athletes to improve performance.
But because balance and core stability are a vital part of
nearly any action we do, it wasnt long before functional training
became synonymous with exercises performed on unstable
surfacesSwiss balls, Bosu trainers, wobble boards and the likewhich
were seen as a superior way to improve balance and activate core
muscles. This prompted a flurry of research into this training
method, and scientists eventually concluded that unstable surfaces
limit how heavy a load people can handle. Many athletic trainers
took that to mean unstable surfaces are best confined to the rehab
arena, and thus, the Swiss balls glory days came to an end.
So where does that leave us now? With a lot of
questions about functional training. Even so, its still the most
effective way for anyone to exercise. Here we define and demystify
functional fitness, and coach you on the best way to employ it,
regardless of your athletic or fitness goals.
A DEFINITIVE DEFINITIONAt its core, functional training is
straightforward: It simply means exercising to prepare your body to
perform a specific task, whether it be sprinting a certain
distance, tackling a wide receiver, shoveling snow or simply
standing up off the floor. And thats where confusion enters:
Functional training is different for every person, and for every
action you perform.
In tennis or soccer, you need to teach your body to perform
explosive, powerful movements, says David Behm, Ph.D., exercise
physiologist, professor and researcher at the Memorial University
of Newfoundland. If youre a dog walker, you can move a lot more
slowly.
That said, there are four basic functional-fitness principles to
keep in mind whether youre training for a marathon or for keeping
up with your kids at the park. Incorporate these concepts into any
fitness regimen, and youre guaranteed to make it more efficient
and, ultimately, more effective.
move
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YOUVE BEEN
WARNED: Focus solely on muscles
or movements used in your sport, and
its easy to get out of balance and invite
injury. Work opposing muscle groups (back and chest, quads and
hamstrings, biceps
and triceps, for example) equally, as well as the left and right
sides of your body, regardless
of the demands of your target activity. Also, every workout
regimen should include cardio, muscle strength and endurance,
and flexibility
components, says exercise physiologist
David Behm.
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Summer 2015 / Natural Living 29
1. MASTER THE MECHANICS. Functional fitness reinforces the
natural movement of the body and unlocks its potential. But first
you have to understand how the body should actually move, says Josh
Henkin, C.S.C.S., owner of Ultimate Sandbag Training and a strength
coach
with 20-plus years of experience. Whether youre an elite athlete
or an everyday person, functional training is philosophically the
same, he explains. Its a fallacy that athletes know how to move
correctly. Often the reason they have injuries is because theyve
never been taught to move well. And people who are training for
everyday health need proper movement mechanics, too. Once they have
that, they can add progressions that achieve the specific outcomes
they desire.
Take action: Before you dive into a functional-training program,
book a session with a certified personal trainer who can assess
your knowledge of proper movement patterns.
2. MIMIC THE MOTIONS. Functional fitness exercises are ones that
imitate how you will actually move, whether in a particular sport
or in everyday life, Behm says. For example, a tennis player and a
snow shovelerwho both need to generate power while standing up
and rotating their bodiesmight incorporate explosive wood chop
exercises into their strength routines, while a hiker might
emphasize stair workouts. This develops not just strength and
power, but also your brain and your reflexes. The nervous system
has to be trained just as the muscles do, Henkin says.
Take action: List the major motions and physiological demands of
your sport or activity, and determine how best to mimic those
actions.
3. INTEGRATE, DONT ISOLATE. Functional-training experts advocate
compound-joint movements (say, a chin-up) over single-joint ones (a
biceps curl). Very few things we do in our lives are isolated
movements, Behm says. Compound-joint exercises improve balance
and
coordination, and help you transfer the skills you gain to
everyday life. To explain why, Henkin again points to the central
nervous system. For example, he says, studies show that the
quadriceps function differently in a leg extension (an isolated
exercise) than they do in an integrated exercise like a squat,
which better mimics everyday movement.
Take action: Seek out compound-joint exercises to replace any
single-joint movements in your routine. Again, a trainer can help
with this.
4. MAP OUT PROGRESSIONS. Once youve mastered basic movements,
you need to challenge your body with exercise progressions. In
traditional training, this usually means greater volume, load
(weight) or intensity. But this is what puts the fun in functional
fitness: Progressions
often experiment with movement in different planes (front to
back, up and down, side to side, rotational) and with a variety of
surfaces or loads. Popular progression tools include unstable
surfacessuch as sand, Swiss balls and Bosu trainersand unstable
loads like sandbags, buckets of water and suspension-training
systems such as TRX. The key idea here: All of these methods have
merit, but they tend to work best when used as part of a broader
training plan.
Take action: See Tool Talk to discern which of these training
methods best fit into your routine.
UNSTABLE LOADS
EXAMPLES: BAG OF SAND OR RICE, WATER, SHOVELFUL OF DIRT,
SUSPENSION SYSTEM
SCIENCE SAYS: Use unstable loads (except
suspension training) as a
progression after youve
mastered similar movements
with stable loads, because they
require more core activation
and joint stability, Behm says.
No two reps are the same,
which better mimics real-life
activity. But beware: It can also
increase chance of injury.
Few studies exist examining
the merit of unstable loads
such as sandbags or water;
expect more as these methods
grow in popularity.
BEST FOR: Training for everyday tasks like
shoveling snow or lifting kids
Relieving boredom with
traditional workouts
Activating core muscles using
lighter loads
TOOL TALKTHE BENEFITS AND DOWNSIDES OF COMMON
FUNCTIONAL-TRAINING IMPLEMENTS
UNSTABLE SURFACES
EXAMPLES: SWISS BALL, BOSU TRAINER, BALANCE BOARD, SAND
SCIENCE SAYS: The amount of weight
you can handle drops about
30 percent when youre on
an unstable surface, so stable
surfaces are better for boosting
maximum strength.
For an equal load, core-
muscle activation is higher on
an unstable surface, studies
show. To boost it on a stable
surface, you have to increase
the load.
Unstable surfaces improve
balance, which can also make
you stronger, researchers have
found.
BEST FOR: Rehabbing injuries
Training for activities on
unstable surfaces like snow,
water or sand
Improving balance
Activating core muscles
using lighter loads
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MIDDAY
OMEGA-3
Omega-3 (a type of essential fatty acid) typically comes from
fish, seafood or seaweed oils, and has been linked to myriad
benefits such as cardiovascular health, reduced joint stiffness and
depression, and improved cognition. Plenty of doctors recommend
supplementing with it, especially if you dont eat a lot of seafood.
Omega-3 can cause nausea and gastric distress if consumed on an
empty stomach, so take it with a primary meal. Lunch, when your
stomach is less likely to be sensitive, is better than breakfast.
Benefits: Anti-inflammatory action, joint health, cardiovascular
health, mood supportTry: Nordic Naturals Omega-3 or Nordic Naturals
Ultimate Omega; Nordic Naturals is well reputed for its
high-quality fish oil products and sustainability practices.
CALCIUM
Calcium isnt just for kids. Even grown-ups need plenty,
especially post-menopausal women whose risk for osteoporosis
increases with age. Milk, yogurt and cheese pack a ton of calcium
but also a lot of fat, so supplementing can be a smart move for
those watching their waistlines. Calcium is best absorbed in
divided doses of 500 mg or less, so take your first dose at lunch,
followed by a second dose at dinner. Bonus: Take it with vitamin D
to improve its absorption into the body.Benefits: bone health,
nervous system supportTry: Jarrow Bone-Up; combines calcium with
vitamins D and K to enhance absorption.
Supplements: A Starter CourseA SIMPLE SUPPLEMENT ROUTINE CAN
BOOST ENERGY DURING THE DAY, INSPIRE BETTER SLEEP AT NIGHT AND HELP
WITH EVERYTHING ELSE IN BETWEEN. BY LISA TURNER
WHEN IT COMES TO DAILY dietary supplements, when you take them
is just as important as which ones you take. Sure, you can pop a
multivitamin every morning and call it good. But spreading your
vitamins and supplements throughout the day and taking them around
meals ensures that you get the full benefit of each.
Here is a simple guide to which supplements you should consider
taking when, to keep you running strong all day long.
MORNING
PROBIOTICS
If youre not a fan of yogurt for breakfast, consider starting
your day with a probiotic supplement to get your intestinal tract,
well, on track. Most probiotic supplements are best taken before
eating, when your stomach is less active. Benefits: Immune and
digestive support. Plus, probiotics improve absorption, increasing
the nutrient benefit of foods you eat the rest of the day.Try:
Jarro-Dophilus EPS; an enteric coating on the capsule protects the
cultures from stomach acids.
MULTIVITAMIN
Unless you follow a strict meal plan, youre probably missing
some essential vitamins and minerals in your diet.
Multivitaminsespecially those formulated for your specific needs,
whether youre pregnant, of a certain age, or have certain allergies
or deficienciescan ensure you get as close to 100 percent of your
Recommended Daily Intake as possible. Some multis can cause mild
stomach upset, so take them with food. To enhance the absorption of
fat-soluble vitamins like A and E, make sure your breakfast
includes some oil; healthy choices include avocado, hemp oil, nuts
or eggs.Benefits: Covers gaps in daily nutrition; provides an array
of vitamins, minerals and antioxidants you dont always get from
foodTry: Natures Way Alive! Multi-Vitamin; it doesnt contain any
artificial colors, flavors or preservatives.
30 Summer 2015 / Live Naturally
boost
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MANUFACTURERS COUPON EXPIRATION DATE: 9/20/2015
0749826-701210
SAVE $3.00 Consumer: This coupon good only on the purchase of
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