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Why were crushing on berriesSUMMER LOVIN
Compliments of
SUMMER 2015
PROTEIN POWDERS: WHICH ONE IS RIGHT FOR YOU? page 6
TRAIN FOR YOUR LIFEDont settle for someone elses workout
SNACK SMARTER 5 healthy chip alternatives
BUILD A BETTER BURGER Your grilling go-to just got a
makeover
GO RAW! Reboot your system with a raw food diet
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ProBugs Organic Kefir packs probiotics, protein and calcium into
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$1.00 OFF4 SINGLE PROBUGS POUCHESCONSUMER: Limit one coupon per
item purchased. This coupon good only on product size and variety
indicated. Void if copied or where prohibited. Must be presented at
time of purchase. You may pay sales tax. Retailer: Lifeway Foods,
Inc. will reimburse you face value plus 8 cents if submitted in
accordance with Lifeway Foods Redemption Policy, copies available
upon request. Cash value 1/100 cents. Invoices proving purchase of
sufficient stock of Helios Brands must be shown upon request, mail
to: Lifeway Foods, Inc. Coupon Center, 6431 W. Oakton St. Morton
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from the editorsA
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The Time Is RipeBARDS HAVE LONG WAXED ELOQUENT about summer. To
American essayist Charles Bowden, summertime was always the best of
what might be, while Henry James declared summer afternoon the two
most beautiful words in the English language. In Shakespeares
assessment, summers lease hath all too short a date.
We, too, are bullish on summer. For us, its a time to shedto be
free and let go. Shoes are suddenly extraneous, coats tucked in
closets. Schedules relax. Foods are fresh, whole, delicious. Long
daylight hours beckon us outdoors, where anxieties and excess
pounds melt away.
Perhaps thats why the lure of a raw food diet, as highlighted in
Nancy Coulter-Parkers Going Raw seems especially compelling this
time of year. For some people, eating raw is a 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. This clean,
powerful way of eating eliminates toxins and other digestive
stressors. In turn, you gain the energy you need to make the most
of lengthy summer days.
Some of our favorite raw foods are fresh berries, as
iconic to summer as pumpkin is to fall. These colorful, seasonal
treats areresearch showsactually disease-fighting warriors housed
in sweet and delicate packaging. We demonstrate not only why to eat
berries but also how. Find refreshing berry recipes from our chef
friends at Johnson & Wales College of Culinary Arts inside.
This season, while you naturally ease the demands on your
calendar, your workouts, even your digestive system, 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. By developing new healthy life
patterns to carry into fall, we might just discover that summers
lease isnt so short after all.
Enjoy the issue. Embrace the season. Do good things.
The Editors
This season, while you naturally ease
the demands on your calendar and your
life as a whole, take the opportunity to reinvent yourself.
Summer 2015 / Live Naturally 1
-
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.
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COVER PHOTOGRAPHY BY AARON COLUSSI
24
volume 03, issue 03: summer 2015
departments begin 05 Eating local foods that are in
season connects you to the places and people around you. PLUS:
Find your perfect protein powder and activity tracker, eat better
to sleep better, make your workout a game and more.
eat15 POWER PODS
Who needs a pharmacy when youve got berries? These tiny treats
are mighty when it comes to disease prevention. Try them in
delicious recipes from our friends at the Johnson & Wales
College of Culinary Arts.
18 YOGURTS YOULL LOVE Explore the wide world of yogurt, aka the
food of the decade.
20 MAKE IT. BUY IT. Two great salsas you can make at home as
well as healthy store-bought options for the time-crunched.
22 A BETTER BURGER Its summertime, and the grilling is easyand
tastier and healthier than ever.
think30 FEAR AND LOATHING
IN THE KITCHEN Are your cooking tools killing you? We sort out
truth from myth. BY REBECCA L. OLGEIRSON
move33 TRAIN FOR YOUR LIFE
Put the new functional fitness to work for you. BY KELLEE
KATAGI
boost37 SUPPLEMENTS
Boost energy like an ancient Andean, and learn when to take
which supplements.
thrive40 DR. JAMES ROUSE
Reinvent yourself this season. Be the sermon, not the preacher.
Create a self-care practice.
feature24 GOING RAW
You dont have to become a fanatic to experience the benefits of
a raw diet. And trust us, there are a lot of them. BY NANCY
COULTER-PARKER
Summer 2015 / Live Naturally 3
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*These Uses have not been evaluated by the Food and Drug
Administration.
www.Arnicare.com
Natural Pain ReliefBoiron Arnicare
offers everyday pain relief where you need it most!
Non-greasy Arnicare Gel has a cooling effect.
It is unscented, paraben-free and quickly
absorbed by the skin.
Arnicare helps Soothe sore muscles* Relieve post-procedure pain*
Reduce bumps and bruises*
-
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.orgCOU
RT
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Based in Brooklyn, NY, Slow Food USAs Richard McCarthy
encourages even urban dwellers to bond over local food.
Summer 2015 / Live Naturally 5
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KGMO
V
HOW MUCH DO YOU NEED?
The 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
COMPAREbegin
6 Summer 2015 / Live Naturally
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, first decide on your
ultimate health goal. Then check out our top picks in five key
categories to find 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
Natures Plus Spiru-Tein
Meal Replacement
Vega One All-in-One Nutritional Shake French Vanilla
This nutritious meal-on-the-go is made with plant-based protein,
nutrient-dense fruits and vegetables, six (!) servings of greens,
and omega-3s, plus antioxidants and probiotics for digestive
health. Our testers vouch that the 6 grams of fiber curbed cravings
for hours.
Protein: 20g Carbs: 10g Calories: 160 Fiber: 6g Sweetener:
stevia extract
If your drink is standing in for a meal, make sure it has
several grams of fiber, which fills you up and keeps you satisfied
longer. If you dont feel full after finishing 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 flavor-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 fit 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 & Greens Vanilla
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 different plant types to
create a more complex protein.
Designer Whey French Vanilla
Muscle Growth
Jay Robb Whey Protein Vanilla
Its clean and green. Cold-processed, cross-flow microfiltered
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 (microfiltered 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 Whey French Vanilla
POWER YOUR PURPOSE
Pure Protein makes it easy to fuel your inner athlete with the
perfect combination of high protein and great taste.
Balance Bar is a nutritious snack alternative with the perfect
balance of great taste and energy.
MET-Rx is focused on one thing: making the best workout fuel
possible. The right way, the real way.
YOU CANT FAKE STRONG
DO NOT PRINT THIS SLUG
Fn: 15-US-1025-AD-LAYP/U: 14-US-1037-AD-LAY
US NUTRITIONKROGERPublication: OPTIMUM WELLNESS6/10/15
PAGE 1Full Page
Trim Size: 8.375 x 10.875Live Area: 7.625 x 10.125Bleed Area:
8.625 x 11.125
Copywriter: Stephanie
Layout: 3/30/15 dr/smRev: 4/2/15 dr/smRev: 4/7/15 dr/smApproved:
4/15/15 dr/sm
Images:15-US-1025-ART_3A.tif
Products:
PURE PROTEIN:Vanilla Whey: S054450-AE-01B-RDG Choc Whey:
S054452-AE-01B-RDGChoc Deluxe Bar: W054085-AE-00A-RDGChoc PB Bar:
W540830-AE-ART3-RDG
BALANCE BAR:Bare Sea Salt Caramel (55527-BB-01B)Peanut Butter
(57391-BB-01B)MET-Rx:Big 100 Colossal Super Cookie:
055701W-AEProtein Plus Choc Roasted Peanut: 055712W-AE
Fonts:DIN Helvetica Neue
Colors:CMYK
VERSION 3A
2015 United States Nutrition, Inc. 15-PU-1025dr
THE DELICIOUS POWER OF PROTEIN.
* This statement has not been evaluated by the Food and Drug
Administration. These products are not intended to diagnose, treat,
cure or prevent any disease.
15-US-1025-AD-LAY.indd 1 4/15/15 4:53 PM
-
POWER YOUR PURPOSE
Pure Protein makes it easy to fuel your inner athlete with the
perfect combination of high protein and great taste.
Balance Bar is a nutritious snack alternative with the perfect
balance of great taste and energy.
MET-Rx is focused on one thing: making the best workout fuel
possible. The right way, the real way.
YOU CANT FAKE STRONG
DO NOT PRINT THIS SLUG
Fn: 15-US-1025-AD-LAYP/U: 14-US-1037-AD-LAY
US NUTRITIONKROGERPublication: OPTIMUM WELLNESS6/10/15
PAGE 1Full Page
Trim Size: 8.375 x 10.875Live Area: 7.625 x 10.125Bleed Area:
8.625 x 11.125
Copywriter: Stephanie
Layout: 3/30/15 dr/smRev: 4/2/15 dr/smRev: 4/7/15 dr/smApproved:
4/15/15 dr/sm
Images:15-US-1025-ART_3A.tif
Products:
PURE PROTEIN:Vanilla Whey: S054450-AE-01B-RDG Choc Whey:
S054452-AE-01B-RDGChoc Deluxe Bar: W054085-AE-00A-RDGChoc PB Bar:
W540830-AE-ART3-RDG
BALANCE BAR:Bare Sea Salt Caramel (55527-BB-01B)Peanut Butter
(57391-BB-01B)MET-Rx:Big 100 Colossal Super Cookie:
055701W-AEProtein Plus Choc Roasted Peanut: 055712W-AE
Fonts:DIN Helvetica Neue
Colors:CMYK
VERSION 3A
2015 United States Nutrition, Inc. 15-PU-1025dr
THE DELICIOUS POWER OF PROTEIN.
* This statement has not been evaluated by the Food and Drug
Administration. These products are not intended to diagnose, treat,
cure or prevent any disease.
15-US-1025-AD-LAY.indd 1 4/15/15 4:53 PM
-
STEP/MOVEMENT TRACKERS Americans have used pedometers since
Thomas Jefferson created the first 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 find for $10 or lesscan be just as
effective 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 figures.
Calorie trackers are almost always combined with other activity
monitors, and nearly every company employs a different 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
efficient or improve athletic performance. They gauge how intensely
your body is working, allowing you to tailor workouts to meet
specific goals.Best for: Performance-driven athletesTry: Suunto
Quest, Garmin Forerunner
MULTI-FUNCTION 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, notificationsif youve been inactive for too long.Best
for: Gadget enthusiasts and data loversTry: Fitbit Surge, Apple
Watch
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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 firm 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, such as 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 fine 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.
8 Summer 2015 / Live Naturally
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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 nonprofit 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 traffic. 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 traffic 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 reflectors
and lights at night and in bad weather. Also,
wear bright clothing, and use a flashing 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 fingertips
pointing down to indicate youre stopping.
Ride single file 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
official websites or contact cycling advocacy
groups to learn the rules before you ride.MA
RK
LE
SH
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101: PRODUCT SPOTLIGHTORGANIC TRAIL MIX
This all-organic blend of raisins, almonds,
peanuts, sunflower 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.
begin
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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 Ralphs,
its an affordable and trustworthy solution to the challenge of
eating better. Simple Truth items can be easily identified 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 Kroger calls Free
From 101. Celebrating whats not in these foods,
the Free From 101 label means that a specific
product does not contain any of 101 artificial
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.
10 Summer 2015 / Live Naturally
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WWW.BOULDERCANYONFOODS.COM
THE CRUNCH YOU CRAVE.THE flavors YOU LOVE.
Boulder Benefits
NO TRANS FATNO MSG VEGANNO CHOLESTEROL WE USEKOSHER
LIVE BETTER. EAT BOULDER.
A U T H E N T I C F O O D S
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Ralph's Ad V2.pdf 1 5/27/15 1:00 PM
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Evolution of the ChipUPGRADE YOUR CHIP CHOICES WITH THESE
HEALTHY ALTERNATIVES BY KAREN MORSE, MPH
Potato chips are hands-down Americas favorite snack, according
to the Snack Food Associationconsumers spend more than $6 billion
on them annually.
But Americans also desire a more wholesome diet, and snack food
suppliers are rising to meet that demand with superfood chip
alternatives made from beans, rice, or vegetables such as
kale, beets and sweet potatoes. Many of these better-for-you
chip varieties are baked or popped (instead of fried) and have
ditched the potato altogether for ingredients that deliver more
fiber, protein and healthy fats, tempting your taste buds and
satisfying your desire to eat well.
Here are our favorite ways to get a salty-snack fixwithout the
guilt:
SNACK FOOD
accounted for 40 percent of all packaged food sales in the U.S.
last year, as Ameri-
cans reported increased desire for healthy, natural snacks with
bolder flavor profiles, according to research from
Euromonitor.
Read the Labels Some new snacks claiming to
be healthier contain just as
many calories as regular potato
and tortilla chips without any
added benefits. The ingredient
list should be short and simple,
with natural whole foods
and oils that are very low in
saturated fat (such as safflower
and sunflower oils).
12 Summer 2015 / Live Naturally
KALE CHIPSAll hail kale! Touted as one of the planets
most beneficial superfoods, this nutritional
powerhouse is rich in antioxidants, carotenoids
and phytonutrients known to protect against eye
diseases. Kale is also one of the richest sources of
vitamin K, essential for strong, healthy bones.
Editors Pick: Looking for a little spice? Try Beanitos
Chipotle BBQ Black Bean Chips. A 1-ounce serving
gives you 20 percent of the Recommended Daily
Intake (RDI) of fiber.
BEAN CHIPSChips made from whole beans pack hearty
doses of fiber and protein into each serving.
Many bean-chip brands use non-GMO foods,
heart-smart oils and no artificial ingredientsas
well as less sodium than most snack chips.
Editors Pick: Rhythm Superfoods Zesty
Nacho Kale Chips are a savory favorite. These
spicy, cheesy nibbles are air-crisped and full of
flavor, with a whopping 6 grams of protein and
3 grams of fiber per serving.
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SWEET POTATO CHIPSIf a potato chip is what you crave,
choosing
sweet potato over regular is a good idea.
Sweet potatoes are chock-full of disease-
fighting benefits and antioxidants such as
beta carotene and vitamin A. Sweet potatoes
are also higher in fiber than regular potatoes
and lower on the glycemic index, helping
you maintain a healthier weight.
Editors Pick: For pure, natural sweetness
and 90 percent of the RDI of vitamin A, opt
for Food Should Taste Good Original
Sweet Potato Chips.
RICE CHIPSWhole-grain rice, rice flour, and a blend
of seeds and spices combine to make the
increasingly popular gluten-free, cholesterol-
free rice chips. Rice chips contain fiber and
other naturally occurring nutrients such
as manganese for energy production and
selenium for immune system support.
This guilt-free snack will leave you feeling
satisfied until mealtime.
Editors Pick: Lundberg Sesame Seaweed
Rice Chips proudly display the Whole Grain
Stamp, a tool that helps you meet your
whole-grain quota for the day and lower your
risk for heart disease, diabetes and cancer.
BLUE CORN TORTILLA CHIPSThe next time you whip up a homemade
guacamole, grab a bag of blue corn tortilla
chips to go with it. Chips made from blue
corn provide anthocyanins, the same kind of
antioxidants present in blueberriestheyre
known to protect against some types of
cancers and keep vision sharp.
Editors Pick: Garden of Eatin Baked Blue
Tortilla Chips are made with organic blue
corn and organic flaxseed. This crispy snack
is low in sodium and delivers 300 mg of
heart-healthy omega-3s.
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-
Raspberry BananaSMOOTHIE
Vega One available in select Ralphs locations.
1 serving Vega One French Vanilla 1 frozen banana 1-2 Tbsp
almond butter cup raspberries 1 cups almond milk Cinnamon,
optional
Blend ingredients and enjoy!
On any small tub of Vega One Nutritional Shake
(14.6oz15.4oz)
SAVE $5
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