Live Naturally Fred Meyer Summer 2019

MODERN Mediterranean PANZANELLA SALAD WITH TUNA, TOMATOES AND OLIVES PG. 48

COMPLIMENTS OF

SUMMER 2019

THE TRUTH ABOUT SUGAR PG. 54

NATURAL SUPPLEMENTS FOR BETTER ZZZS PG. 62

TASTY RECIPES IN THE RAW PG. 41

GREAT GRILLING THE PLANT-BASED WAY PG. 32

©2019 Danone US, LLC ©2019 WhiteWave Services, Inc

Available in select stores.

FROM THE EDITOR

A

The Survey Says…

s a magazine editor, one of my favorite things is hearing from readers. Putting a magazine together is a process, and our team does its best to share the healthiest, yummiest recipes and the most current and interesting news and stories on food, nutrition, wellness, new products and trends.

We recently ran a reader survey and are grateful to those who responded—almost 2,000 of you!—to let us know what you like about the magazine and what you’d like to see more of. Five lucky respondents received a $250 grocery card:

COURTESY CALIFORNIA AVOCADO COMMISSION

Carolyn De Luca, Smith’s reader Melody Dover, Optimum Wellness reader Nicole Haskell, Fred Meyer reader Lisa Heine, Kroger Cincinnati reader Jenny Patrick, Kroger MidAtlantic reader So, what did the survey say? Without a doubt, the most popular part of our magazine is recipes—and readers want more of them. We have a fabulous team of recipe developers, including If you didn’t know, students at Johnson & Wales’ our magazine is Culinary School, who all test and toil distributed in Kroger in their kitchens to create an array of and many of its flavorful and healthful dishes that affiliate stores across the country, including we get to style and photograph (and King Soopers, Fred nibble on afterward, too). In this Meyer, Ralphs, Smith’s, issue we have Mediterranean Fry’s and QFC. cuisine, an oat-milk panna cotta (it’s delicious!), an array of raw fare, plus a “training table” of choices to refuel you after a race or hard workout.

We promise to continue working with talented and creative cooks and chefs to bring you options.

Readers also asked for more cooking tips and tricks. We’ve pulled together a fun story on grilling, with advice on using a variety of plant-based

VISIT US ONLINE livenaturallymagazine.com

FOR THIS HAUTE GRILLED AVOCADO RECIPE FROM CALIFORNIA AVOCADOS, VISIT LIVENATURALLYMAGAZINE.COM. ingredients. Did you know you can grill California avocados to serve as a side or for guacamole? And we feature our regular section on cool new gadgets to make life easier in the kitchen.

I don’t have near enough room on this page to share the wealth of comments, but one of my favorites is:

“Thank you, thank you, thank you for a magazine full of great information that supports a healthy lifestyle.”

You are most welcome!

I hope you enjoy this issue. And be sure to visit us regularly online at livenaturallymagazine.com, where we publish even more content every week. As always, I enjoy hearing from you, so please drop me an email any time.

Rebecca Heaton, Editor editor@livenaturallymagazine.com

CONTACT US editor@livenaturallymagazine.com

FOLLOW US

SHOP RECIPES ON OUR WEBSITE

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1

CONTENTS SUMMER 2019

54

feature

32 47

THE TRUTH ABOUT

Experts weigh in on the good and bad of this ever-present taste-bud tantalizer.

recipe index Beet Raw-violi with Pine Nut “Cheese” 43

EAT

departments 7

BEGIN One Chef’s Culinary Journey PLUS Ask the dietitian, the lowdown on nootropics, benefits of fiber, acupuncture 101 and sustainable companies.

22 KITCHEN Frozen Treats and Plant-Based Milks PLUS Functional drinks, all about honey, great grilling tips, and new kitchen gadgets and cookbooks.

2

SUMMER 2019 | LIVE NATURALLY

36 Dish It Up The budding chefs at Johnson & Wales University have developed a bevy of “training table” dishes to replenish you after a hard race or workout.

41 Fast & Flavorful Who says you need to cook? We’ve got tasty, easy-to-make raw-food recipes that will give your stove a rest.

47 Healthy Kitchen The Mediterranean diet is renowned for its many health benefits. Check out an array of delicious and colorful creations.

52 Around the World Thai cooking is a harmonious blend of sour, spicy, salty, bitter and sweet.

BOOST

Blueberry-Cherry Balsamic Cobbler 39

61 Skullcap This powerful antioxidant herb can ease anxiety and enhance memory.

Grilled Lemon-Garlic Asparagus with Roasted Tomato Confit 38

62 Sleep Tight Natural ways to help you get your ZZZs.

Mango Coconut Bars 41

TRY 64 Oat Milk Panna Cotta with Peaches A dairy-free spin on this Italian dessert.

Grilled Caesar Salad with Tofu Croutons 38 Mixed Roasted Vegetables 39 Oat Milk Panna Cotta with Peaches 64 Panzanella Salad with Tuna, Tomatoes and Olives 48 Savory Lemon Cashew Cream with Crudités 44 Slightly Sweet Ricotta-Yogurt Cheesecake Muffins 50 Spinach-Basil Pesto 47 Tempeh Beetloaf 38

COVER PHOTOGRAPHY: JENNIFER OLSON FOOD STYLING: ERIC LESKOVAR PROP STYLIST: NICOLE DOMINIC

Tofu Pineapple Fried RightRice 53 Turkey-Breast Meatballs with Pomodoro Sauce 49 Twice-Smashed Sweet Potato 38

AVAILABILITY OF PRODUCTS FEATURED IN THIS ISSUE MAY VARY BY STORE LOCATION.

Yellow-Squash Pasta with Chard-Hemp Pesto 42

(CLOCKWISE FROM TOP LEFT): SHUTTERSTOCK (2); JENNIFER OLSON; FOOD STYLING: ERIC LESKOVAR; PROP STYLIST: NICOLE DOMINIC

sugar

YES, WE’RE ONLINE! Access ALL of our delicious recipes. Keep up on the latest trends in supplements and nutrition.

Learn what’s new in fitness and lifestyle.

Part of the Live Naturally family of Kroger magazines SUMMER 2019

livenaturallymagazine.com VICE PRESIDENT & GROUP PUBLISHER Deborah Juris EDITOR Rebecca Heaton

NEW CONTENT DAILY! livenaturallymagazine.com

ART DIRECTOR Lindsay Burke DESIGNER/DIGITAL Shannon Moore ASSISTANT EDITOR Kellee Katagi DIGITAL EDITOR Lauren Yeates

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NEW APP Recipes on the go with the newly revamped Live Naturally Magazine app.

BONUS: We offer coupons!

DIGITAL PRODUCTION ASSISTANT Ashley McLeod COPY EDITOR Julie Van Keuren MARKETING OPERATIONS MANAGER Susan Humphrey CONTRIBUTING WRITERS Lisa Beach, Nancy Coulter-Parker, Dina Deleasa-Gonsar, Genevieve Doll, Sarah Howlett, Kellee Katagi, Shaelyn Katagi, Layne Lieberman, Debra Rouse, Rebecca Treon CONTRIBUTING ARTIST AND STYLISTS Jennifer Olson, Eric Leskovar, Nicole Dominic ADVERTISING SALES Deborah Juris, Susan Tauster, Dan Vincent

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BEGIN You’ve been an executive chef at two Olympic Games, 2008 in Beijing and 2018 in South Korea.

What was it like cooking for the best of the best athletes? Any memorable events?

In a League of His Own

Chef Adam Sacks is passionate about educating aspiring chefs about culinary arts, nutrition, fitness and wellness. B Y R E B E C C A H E AT O N

S

ince 1999, Chef Adam Sacks has served as a chef instructor and sports dietitian at Johnson & Wales College of Culinary Arts in Denver, where he develops and teaches courses including Vegetarian Cuisine and Athletic Performance Cuisine. In his “spare” time, he has had the honor of cooking for top-level athletes at two Olympic Games, most recently in South Korea. We caught up with him to learn more about his culinary journey.

COURTESY JOHNSON & WALES UNIVERSITY

Tell us about the path you followed to becoming a chef.

When I was young, my mom was not a great cook, and I was an exceedingly picky eater. So, I honed very basic skills from a young age and was formally introduced to this crazy industry before I was legally old enough to vote. I loved it.

The intensity, sense of purpose and hot-headed rivalry fueled my passion and competitive nature for the arts. I worked a lot in my early years, getting by with grit and really good shoes.

I eventually formalized my training by going to cooking school, apprenticing in Europe and earning my certification as a chef de cuisine.

I recognized the importance

of healthy eating early on. I resided in California in the ’80s; the cuisine scene was erupting and forever changed my perspective on cooking, sustainability and accountability. Eventually, my commitment to healthier outcomes for my community led me to become a registered dietitian, too.

You teach a course called Athletic Performance Cuisine. Tell us about that.

It is an applied culinary sports nutrition class that charges students to develop and execute meal plans for metabolically active individuals. We use nutrition, biochemistry and exercise physiology to formulate individual or

team assessments, to develop a satisfying and nutritionally dense meal plan that can optimize an athlete’s training and physiological potential for sport and exercise.

Do you have a personal interest in sports?

I try to remember that cooking for athletes is no different than cooking for your family, except that your little brother or sister wear really cool sunglasses by Oakley and have a bedroom filled with protein powders and energy bars. I enjoy cooking for folks who have devoted their resources to a specific goal. I truly admire and respect the dedication and sacrifices one must make to achieve a standard of excellence.

I reflect most on situations that test my patience and resolve. At the China Olympics, my kitchen staff spoke Mandarin—not a word of English—yet I had to train and prepare more than 1,000 meals a day. So I devised a system of charades to convey kitchen actions or methods. It was the quietest kitchen I’ve ever worked in.

What do you like most about being a chef and instructor?

Yes. I have been always active.

If I wasn’t chasing a ball I enjoy inspiring, mentoring around or climbing the and coaching students. There highest tree or boulder, I is much satisfaction in wasn’t happy. As I grew older, knowing my teaching I fell in love with endurance ultimately will impact the way sports, especially mountain people eat and feel. biking and triathlons. Even now, I feel most relaxed TURN TO PAGES 36-39 FOR A “TRAINING TABLE” MENU OF RECIPES and most contemWITH INGREDIENTS TO SUPPORT POSTplative in the EXERCISE RECOVERY, DEVELOPED outdoors, testing

BY CHEF SACKS AND HIS STUDENTS. my VO2 max.

LIVENATURALLYMAGAZINE.COM

7

BEGIN | LOC AL HIGHLIGHTS

Baked Goods for All

A Toast for All Occasions

B Y S H A E LY N K ATA G I

DRY SODA COMPANY is built from a

W

hen Franz bakery opened proud of being able to continue in Portland in 1906, the expanding our product offerings to term gluten-free was change with our customers’ needs,” nonexistent and “organic” simply says Victoria Krabill, head of marketmeant “carbon-based natural matter.” ing. Franz produces hundreds of The three co-founding Franz products—including gluten-free, brothers, all Polish immigrants, were organic and whole-grain buns, bagels just passionate about making and breads—with the goal of giving all delicious baked goods. (Claim to people delicious bread, without fame: Engelbert Franz is said to have compromising their health or lifestyle. developed one of the first hamburger Franz also cares deeply about the buns, in 1926 for Yaw’s restaurant.) community, as demonstrated by the Today, that passion remains. And for numerous fundraisers and charities the past decade, the iconic it supports. “We’re not bakery has added substanjust a bread company, To learn more about Franz’s history or its wide tial certified-gluten-free but an active member range of products, visit and USDA Organic lines to of our community,” franzbakery.com. the mix. “We are most Krabill says.

passion for two things: the culinary arts and having a good time. When asked to sum up the company motto, DRY Soda founder Sharelle Klaus says, “Celebrate and have fun!”

Since Klaus was a little girl who was assigned to make dinner for her family in the summer, the culinary arts fascinated her, especially the way “foods worked together and could be manipulated.” As she grew older, she visited fancy restaurants and appreciated eating good food paired with quality beverages.

But when Klaus was pregnant with her first child, she was shocked at the lack of sophisticated drink options for those who couldn’t consume alcohol. “I wanted to celebrate even when I couldn’t drink,” Klaus remarks. That desire became the foundation for her company.

Since its launch in 2005, DRY Soda has grown to include nine natural flavors, the most popular of which include Lavender, Blood Orange and Cucumber. Inspiration for these unique flavors springs from all over the world. “I travel a lot,” Klaus says, “and when I travel, all I do is eat.” Packaging aesthetics are also unique. The company partners with local artists to create a look that reflects the nature of the drink itself. “We want the whole experience to feel sophisticated yet fun.” Learn more at drysoda.com. –S.K.

HOMEGROWN HUMMUS IT DOESN’T GET much more local than Lilly’s Foods. Its cofounders, Lilly and Michael Miscoe, are native Portlanders (“we couldn’t imagine living anywhere else,” says Lilly), who got their start at the Portland farmers’ market making hummus by hand.

As the product’s popularity grew, the Miscoes saw an opportunity to turn it into a company, which is now located on 11.5 acres of land in northern Portland with a 50,000-square-foot facility, where

they currently make four types of salsa and nine flavors of hummus.

Even with new equipment and bigger orders to fill, Lilly’s Foods has not lost sight of the techniques and values that make their food what it is. They still hand-roast their red bell peppers, tomatoes and jalapenos, and kettle-cook their chickpeas. In the process of kettle-cooking, the chickpeas are soaked in water overnight and then cooked in a large steam kettle until the bean is the perfect mashed consistency. Mmm, delicious. –S.K

For more, check out lillysfoods.com.

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SUMMER 2019 | LIVE NATURALLY

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BEGI N | D ID YO U KN OW ?

WHAT ARE NOOTROPICS?

Nootropics. This buzzword— pronounced “no-uh-tropicks”—is all over the place lately, with little explanation of what it actually means.

“Simply stated, they’re supplements for the brain,” says Todd Runestad, supplements and ingredients editor at natural-lifestyle media company New Hope Network.

When the term was first coined, in 1972 by a Romanian scientist, a nootropic substance had to meet five high-bar criteria, including protecting the brain from things that might disrupt its function and having no side effects. Today, nootropics—also called smart drugs—have come to include anything that enhances brain function, especially memory, cognition and learning.

Popular nootropics include Ayurvedic herbs, such as ashwagandha and bacopa; amino acids like L-theanine; and familiar supplements like omega-3s, caffeine and choline. Most often, multiple nootropic ingredients are combined into a brain-happy cocktail of sorts. And although they can be effective, few of the combos have been well-researched, so it’s wise to investigate a product before consumption (especially check for the purity of a product, its side effects and what happens with long-term use). Even if a product checks out, take it only in moderation.

Chocolate for ZZZZs

I

f you’re craving a little something before bed, dark chocolate could be a smart, sleep-promoting choice. It’s rich in magnesium (16–24 percent of your daily needs in one square), which has shown to be a major player in quality sleep. Also, polyphenols in chocolate have been shown to reduce stress, which can help you sleep.

And although chocolate does contain some stimulatory ingredients—caffeine and theobromine—the amounts are minimal (less than 1/20th the amount of caffeine in coffee, for example). So, if you stick to a square or two, there shouldn’t be enough to affect sleep. Just be sure to choose truly dark chocolate, 70 percent or higher, because some evidence suggests that eating sugar before bed can hinder sleep.

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SUMMER 2019 | LIVE NATURALLY

SHUTTERSTOCK (3)

The Importance of B12 In a recent study at Rice University, published in PLOS Genetics, scientists found the first direct link between a diet low in vitamin B12 and an increased risk of infection by two potentially deadly pathogens. And they did it using roundworms. Why? Although the worms are one of earth’s simplest animals, they share a trait with humans: They cannot make B12 and must get all they need from their diets. About 10 percent of U.S. adults get too little B12 in their diets—the vitamin is most prevalent in animal foods, including clams, liver and kidneys, and certain fish like trout, salmon and tuna. Vegetarians and vegans, as well as people older than 50 (the ability to absorb B12 decreases with age), should thus get the vitamin from fortified foods or dietary supplements.

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B E G I N | S U S TA I N A B I L I T Y

Doing GOOD These large food companies are taking on environment-focused initiatives in a big way.

B Y N A N C Y C O U LT E R - P A R K E R

I

n the sea of products on store shelves, it’s hard to know how brands stack up on the sustainability front. Although a lot of food companies are improving in this area, a few standouts are taking major action. These large players are using their size to step beyond profit and move the needle on initiatives addressing soil health, climate change, the livelihood of farmers and their communities, and more. Here’s what they’re up to.

“A GREATER DIVERSITY OF CROP SPECIES CAN HELP THE SOIL AND FARMERS HAVE MORE CROPS THAT ARE PROFITABLE,” SAYS MATTHEW DILLON (FRONT), SENIOR DIRECTOR OF AGRICULTURAL POLICY AND PROGRAMS AT CLIF BAR.

“B”-ING THE CHANGE You can’t become the largest B Corp in North America without having an eye on sustainability. Beyond its own initiatives, the maker of Horizon Organic, Silk, Activia, So Delicious and Vega recently announced a partnership with Mars, Nestlé and Unilever to launch the Sustainable Food Policy Alliance. The goal: to unite their voices to drive progress in public policies that shape what people eat and how that impacts their health, communities and the planet. A key focus is to advance climate policies that improve the environment.

SUPPORTING REGENERATIVE AGRICULTURE The maker of Cheerios, Cascadian Farm’s granola bars and Annie’s Homegrown mac and cheese has become the second-largest producer of organic foods. The company recently outlined its goal of 1 million acres being farmed regeneratively by 2030. In case you’re new to the term, regenerative agriculture employs farming practices such as cover crops and no tilling to increase biodiversity, improve soil health and encourage carbon sequestration, which is when plants pull carbon out of the atmosphere into the soil to offset global warming.

ENRICHING SOIL AND FARMERS You might know Clif Bar for its peanut butter and chocolate chip energy bars, but a little-known fact is that the company also happens to be the nation’s largest private funder of organic research, with a focus on organic plant breeding. The company also has increased the number of different crop species it purchases in an effort to enrich both soil and profit margins of farmers. To support these initiatives, the company’s new Clif Ag Fund aims to increase the economic resilience of organic farmers in Clif’s supply chain.

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BEGIN | ADVICE

amiss in our guesses with diet and exercise: Did our favorite veggie burger have more calories than we accounted for? Was that handful of nuts more like a half-cup than the proper quarter-cup? Was my dance class more low-impact than I thought? A lot of inaccurate estimates could add up. I would suggest working with a registered dietitian to get it figured out (consider our Kroger dietitian services at krogerhealth.com).

Ask the Dietitian

I like 2% milk, and my doctor told me to switch to skim because I’m on a low-cholesterol diet. But I don’t like skim; it looks blue and watered down. Isn’t 2% okay to drink? I have only one glass a day.

Welcome to our new section, “Ask the Dietitian.”

Have a nutrition-related question? Send it to editor@livenaturallymagazine.com.

Is celiac a disease or allergy?

Can it be cured?

Bad news first. Celiac disease can’t be cured, and the only treatment is a lifelong gluten-free (no wheat, barley or rye) diet. The good news: There are numerous gluten-free alternatives on the market, and many foods are naturally gluten-free (fruits, vegetables, beans, nuts, seeds and more). Celiac disease is an autoimmune disorder or intolerance, not an allergy.

When someone with celiac disease eats gluten, the gluten damages the fingerlike projections (“microvilli”)

inside the small intestine, which manage nutrient absorption, thereby leading to malabsorption.

This presents as symptoms ranging from diarrhea to joint pain to fatigue. Talk to your doctor if you suspect you may have celiac disease, so you can get tested.

If I am eating healthy and exercising three to four days a week, why am I not losing weight?

There are many factors that influence whether we are gaining, losing or maintaining our body weight. Conditions like hypothyroidism; things like age, gender and sleeping habits; or even stages of life such as menopause can all complicate the weight-control equation.

Often I find that something could be

The switch to low-fat (defined as 3 grams [g] fat or less per serving) dairy aligns with the Dietary Guidelines for Americans 2015– 2020 and is an especially helpful strategy in managing our cholesterol. Most of the fat from animal products is in the form of saturated fat, and this has been shown to negatively impact our body’s blood cholesterol. Although your doctor had some solid advice on this, one serving of a favorite dairy product a day that happens to be higher in fat (5 grams in one cup of 2% milk versus 0 grams in skim milk) probably won’t single-handedly increase your cholesterol. Take a step back, and look at the whole of your diet: Are you maybe overdoing things like high-fat meats, whole eggs, shellfish, pastries, hard cheese or butter? It’s best to aim for less than about 300 milligrams of dietary cholesterol and 22 grams of saturated fat per day for best results.

A registered dietitian with Kroger, Molly provides private nutrition counseling services and has been a public speaker, radio talk show guest, blog author and TV news presenter for Kroger. She enjoys helping customers simplify the confusing world of nutrition labels, diet intolerances, weight management or plant-based nutrition. When not at work, you can find her at a hip-hop dance class, snuggling with her cats or working on her food photography skills.

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SUMMER 2019 | LIVE NATURALLY

SHUTTERSTOCK

Kroger dietitian and nutrition instructor Molly Hembree, R.D., L.D., answers your health and wellness questions.

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BEGIN | WELLNESS

Acupuncture for Newbies

Don’t let the needles scare you. Rooted in traditional Chinese medicine, this thousands-year-old practice offers a wealth of therapeutic benefits.

BY LISA A. BEACH

From improving digestion to managing pain, alleviating depression and relieving stress, the holistic-healing technique of acupuncture can treat many physical, emotional and mental issues. But what is it, how does it work and does it really help?

Read on for our beginner’s guide to this ancient therapy.

What is acupuncture?

A practice used in traditional Chinese medicine for more than 2,000 years, acupuncture involves inserting ultrathin needles into strategic body points.

How does acupuncture work?

“Acupuncture works from manipulating energy,” explains Dr. Noël C. Love, a doctor of acupuncture and Chinese medicine and licensed acupuncturist in Longmont, Colo. Love says energy flows along meridians (or pathways) within the body. “When we’re sick, that energy is blocked, stuck or not flowing right,” Love says. “Acupuncture, along with diet and lifestyle, can help unblock that energy.”

Is acupuncture safe and effective?

in the room, most people wonder whether acupuncture is painful. After all, you’re getting about a dozen or so needles stuck into your body, right? In reality, though, acupuncture is virtually painless, Love says. Sometimes patients don’t even feel the needle at all, she says. But if there’s any discomfort, she likens it to a slight stinging or mild ache like a bug bite.

Common side effects include minor bleeding (“maybe a drop of blood a couple of hours later”) or slight soreness or bruising where the needles were inserted.

What can you expect?

The initial session takes about an hour, starting with a consultation to assess health history and a physical exam to check skin, tongue, pulse and any pain points.

“With acupuncture, we treat the individual holistically and look at the body as a whole,” Love explains. “If a patient has several issues, it’s like peeling an onion. We work with the most pressing issue first—pain—and then move on to other issues.”

A trained acupuncturist taps into her knowledge of the “reactive relationship” between various body parts to deliberately choose needle insertion points to activate the body’s self-healing capabilities. Once inserted, the needles stay in for 10 to 30 minutes. “I leave the room, and 90 percent of the time, patients fall asleep,” Love says. Afterward, some people feel relaxed, while others feel energized.

What should you look for in a practitioner?

According to the National Center for Complementary and Integrative Health (part of the National Institutes of Health), most states require a diploma from the National Certification Commission for Acupuncture and Oriental Medicine for licensing. Ask your doctor for referrals, or search for practitioners on the websites of the American Academy of Acupuncture and Oriental Medicine and the American Society of Acupuncturists.

SHUTTERSTOCK

When done correctly by a licensed professional, acupuncture is safe, with few to zero side effects.

The single-use, sterile needles are disposed of after each use.

Among many other research studies, a meta-analysis published in JAMA Internal Medicine provides rigorous evidence that acupuncture may be helpful for chronic pain from conditions such as arthritis, headaches and fibromyalgia. In addition, millions of people turn to acupuncture to reduce stress, treat depression, alleviate nausea and vomiting during cancer treatments, reduce menstrual cramps, help with digestive issues, treat insomnia, and prevent migraines.

DOES IT HURT? To tackle the elephant

“From a Western model, you can do a blood test and look at white and red blood cells before acupuncture treatment and then test that blood immediately following treatment,” Love says.

“You’ll see an increase in white and red blood cells, and your brain is being stimulated with neurotransmitters and endorphins. That’s why it’s so good for treating pain.”

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SUMMER 2019 | LIVE NATURALLY

SOME

S P I LT M I L K is worth

CRYING OVER. Transcend the herd.

Deliciously dairy free, plant based, vegan & NON GMO Made from raw, never roasted macadamias, lactose free, soy free & gluten free, 50% more calcium than 1% cow’s milk, good for hearts & soil, made with care & flair

Available in select stores.

MACADAMIA MILK

BEGIN | NUTRIENTS

High Fiber, High Mood Why fruits, veggies and whole grains may be good for your mental health.

B Y K E L L E E K ATA G I

F

orget fried chicken—fruits, vegetables and other high-fiber edibles may be the real comfort foods. A study of nearly 17,000 adults, published in 2018 in the journal Nutrition, found that people with higher fiber intake (21 grams per day) were less likely to show symptoms of depression than those who ate less.

Americans, on average, eat 15–18 grams per day—well below the 25–34 daily grams that the U.S. Dietary Guidelines recommend.

GUT CHECK Scientists don’t know exactly why fiber correlates with depression, but most suspect it has to do with our gut microbiota. “What we’re finding is that as we go to a more highly processed diet that’s lacking fiber, the intestines become unhealthy and we see a lot of changes in gut bacteria,” says Andrew Gewirtz, Ph.D., a Georgia State University professor who has studied how a low-fiber diet affects mice. “When a mouse is switched to one of the low-fiber diets, the total number [of bacteria] that live in the intestine drops dramatically—about tenfold.”

That drop weakens intestinal tissue and increases the likelihood of colitis, chronic inflammation and chronic infections, Gewirtz says. “The lack of fiber doesn’t induce [those things], but it reduces good bacteria that can compete with pathogens and make the host less prone to inflammation,” he explains. And science increasingly suggests that gut bacteria influences mental health as well, playing a role not only in depression, but potentially in Alzheimer’s, Parkinson’s, schizophrenia and more.

FRIENDLY FIBERS Vegetables, fruits, whole grains, seeds, beans and legumes all provide fiber, but here are some of the densest sources.

FRUITS Raspberries Pears Avocados VEGETABLES Green peas Broccoli Turnip greens GRAINS Whole-wheat spaghetti Barley Quinoa BEANS & LEGUMES Split peas Lentils Black beans SOURCE: USDA NATIONAL NUTRIENT DATABASE

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SUMMER 2019 | LIVE NATURALLY

WEAVE IN FIBER

UNFRIENDLY FIBERS Opt for whole-food sources versus foods fortified with fiber. Research

by Georgia State professor Andrew Gewirtz shows that although foods with added fiber can provide some short-term benefits, over time they may increase the risk of liver cancer.

Increasing your fiber intake can also help keep you regular, manage cholesterol levels and body weight, and balance your blood sugar, says Kristi King, R.D.N., a national spokesperson for the Academy of Nutrition and Dietetics and a clinical instructor at Baylor College of Medicine.

And small dietary changes can make a big difference, she says. “Doing simple things such as adding a piece of fruit in the morning and then incorporating a snack where we’re adding a fruit or a vegetable, or adding lentils or beans to our lunch or dinner, are very easy things we can do to gradually increase our fiber intake.”

(See “Friendly Fibers” for good sources.)

The word “gradual” is key, she says. The body can adapt to fiber increases, but a quick jump can cause uncomfortable gastrointestinal symptoms. Also, when you’re consuming fiber, it’s essential to drink water throughout the day, she says. “Water helps your body process the fiber, so it’s important to stay hydrated.”

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BEGIN | WOMEN’S WELLNESS

THE HORMONE BALANCING ACT

Lifestyle and dietary tips to keep your hormones healthy and help you thrive.

BY DEBRA ROUSE, N.D.

FIND YOUR BASELINE Although these tips will start you on a path and lifestyle to balance your hormones, it is important to have your hormones measured prior to implementing any strategy to alter (or balance) their levels. Blood, saliva and urine samples are all valid sources for measuring hormones, and some are more reliable than others. Talk to your health-care provider about what is right for you.

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SUMMER 2019 | LIVE NATURALLY

Make sleep a priority.

Incorporate thyroidsupportive foods.

Inadequate rest can result in hormonal imbalance. Go to bed before 10 p.m. Keep your bedroom cool and dark.

If necessary, consider 3 milligrams of melatonin daily to optimize your circadian rhythm and get the best sleep.

Note: Cherries are a great natural source of melatonin.

Tuna, wild cod, yogurt, eggs, prunes and bananas all provide iodine, which is essential to healthy thyroid function.

Consume a plant-based, high-fiber diet.

Beets, spinach, whole grains, raw fruit, darkgreen vegetables, legumes, beans, nuts, seeds, winter squash— all are great sources of fiber, which helps us maintain a healthy weight and lower elevated estrogen levels.

Get essential nutrients.

Zinc and selenium are essential for hormonal balance, especially sex hormones and thyroid. Food sources include dark chocolate, peanuts, grass-fed beef, lamb, Brazil nuts, organic tofu and oysters.

Include omega-3 fatty acids.

These are vital to the structure and function of all cells in the body, including hormones.

Walnuts, sardines, wild salmon, trout, oysters and pasture-raised eggs are all good food sources.

Prioritize vitamin D3.

Talk to your healthcare provider about a healthy dose. Organic milk, pasture-raised eggs and mushrooms all provide vitamin D.

Limit caffeine and alcohol.

Caffeine can act as an irritant and increase anxiety, interfere with sleep and trigger hot flashes. Alcohol has been shown to be a risk factor for certain cancers, including breast cancer. It can also impair release of hormones, resulting in hormone imbalance.

Maintain healthy liver function.

This organ influences hormone metabolism.

In addition to the above dietary strategies, include foods (and teas) that assist the liver in cleansing, such as avocado, dandelion root and greens, milk thistle, and turmeric.

Dr. Debra Rouse is a registered naturopathic doctor.

SHUTTERSTOCK

H

ormones are vital to our health and wellbeing. Did you know that at least 50 of them circulate in the human body, functioning as chemical messengers between our cells and organs, including the brain? Our hormones affect many aspects of our health, encompassing but not limited to mood, libido, puberty, menopause, metabolism, growth, appetite, sleep cycles and stress management. When they’re in balance, hormones help our bodies thrive.

Unfortunately, hormone imbalance is common and can lead to mild to severe health challenges, such as weight gain (or loss), diabetes, infertility, sleep disorders, loss of focus, weak muscles and bones, depression and/or anxiety, and more.

You are likely familiar with the sex hormones—estrogen, progesterone and testosterone—that influence a woman’s reproductive health.

But they don’t tell the whole story. Our body makes and uses many other hormones, too.

Thyroid, dehydroepiandrosterone (DHEA), melatonin, vitamin D and cortisol, for example, can profoundly affect a woman’s overall health. When hormone production is prime and proportions are balanced, we have plenty of energy, weight is more controllable, and libido and enjoyment of sex is where we’d like it to be.

Here are some lifestyle and dietary tips to promote hormone balance. »

B O NUS WE OF

FER COUPONS!

TRY OUR NEW APP Recipes on the go with the newly revamped Live Naturally Magazine app.

FOR MORE RECIPES LiveNaturallyMagazine.com

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K I T C H E N | C O M PA R E

Favorable Frozens Cool, crave-worthy treats that won’t sideline your nutrition goals.

B Y K E L L E E K ATA G I

BARS

MOCHI

OUR PICK.

OUR PICK.

Daiya Deliciously Dairy-Free

My/Mo Mochi Ice Cream

Frozen treats are to summer what trees are to Christmas—it’s just not the same without them. But if you have specific dietary preferences or restrictions, or you’re just trying to eat better, your favorite indulgences might be a no-go. Not to worry—many companies have come through with offerings that deliver the sweetness the kid in you craves, while accommodating your grownup desire for healthier eating.

Here are a few of our favorites.

Why we like it: You won’t miss the dairy in these delectable dessert bars. They feature a creamy coconut base (but minimal coconut taste) and are covered in dark, fair-trade chocolate that doesn’t feel waxy. Choose from flavors such as Classic Vanilla Bean, Chocolate Fudge Crunch (the crunch comes from pumpkin seeds!) and Salted Caramel Swirl.

FRUIT POPS

DAIRY-FREE

The stats: Per bar: 180–200 calories; 13–15 g sugar Bonus points for: dairy-free, gluten-free, fair-trade, soy-free, vegan, non-GMO

Why we like it: Because it comes in little balls, mochi ice cream is an ideal treat for portion control. My/Mo uses real fruit purees, naturally gluten-free rice-flour dough, and plant-based food colorings, such as beet juice, purple carrot juice and turmeric extract. Flavors include fruity ones like Fresh Strawberry and Sweet Mango, as well as new triple-layer offerings like Dulce de Leche.

The stats: Per piece: 110–120 calories; 12–13 g sugar Bonus points for: gluten-free, kosher, soy-free

VEGAN

OUR PICK.

OUR PICK.

OUR PICK.

Solero Crushed Fruit Pops

Luna + Larry’s Coconut Bliss Dairy-Free

So Delicious Dairy Free Mousse

Why we like it: Simple ingredients (fruit, sugar, juice, natural stabilizers), smart portions (40–50 calories per pop) and great taste make this a refreshing treat you can feel good about giving your kids—or indulging in yourself. Each 12-pop box contain two flavors, such as Lemon Lime, Fresh Strawberry or our favorite, Tangerine.

Why we like it: Organic, 100 percent plant-based ingredients, including fair-trade dark chocolate, make this a conscience-friendly sweet treat. Coconut milk serves as the base, and the coconut taste is strong in the vanilla flavors, but barely noticeable in the others, such as Sea Salt Caramel + Chocolate (yes, please!) and Dark Chocolate.

Why we like it: A fluffy, whipped texture gives this nondairy dessert a light feel— backed up by its mere 100–110 calories per serving. It incorporates both organic cane sugar and erythritol to reduce added sugars. Flavors include Strawberry Swirl and Salted Caramel Swirl, with just the right balance of salty and sweet.

The stats: Per pop: 40–50 calories; 9–12 g sugar

The stats: Per serving ( 2/3 cup): 210–290 calories; 13–21 g sugar

Bonus points for: gluten-free, fat-free, dairy-free

Bonus points for: dairy-free, gluten-free, fair-trade, non-GMO, organic, vegan, kosher

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SUMMER 2019 | LIVE NATURALLY

The stats: Per serving (2/3 cup): 100–110 calories, 5–9 g sugar Bonus points for: non-GMO, gluten-free, vegan, dairy-free

K I T C H E N | F L AV O R S

Sweet on Honey The many flavors and functions of this natural nectar.

BY GIGI RAGLAND

B

lueberry, orange blossom, wildflower, clover, mesquite, even avocado blossom: Did you know that these are natural flavors of honey? Across the country, you can find some type of local or regional honey unique to the area, with palate-pleasing flavors derived from a vast range of blossom-bearing trees, shrubs, flowers or herbs.

Honeybees, attracted to blossoms, collect the nectar and buzz back to the hive where the honey-making business occurs.

Regulates and controls blood sugar.

“This seems counterintuitive, because honey is a sugar,” says Fessenden. “But honey has an equal ratio of fructose and glucose, plus about 180 additional compounds compared with sucrose or high-fructose corn syrup. This combination modulates blood sugar swings by facilitating the uptake of glucose in the liver and the rapid conversion of glucose to glycogen to fuel your brain and body.”

Promotes sleep.

SO MANY FLAVORS

FILTERED VS. RAW AND UNFILTERED

According to the National Honey Board, more than 300 unique types of honey are available in the U.S. alone, each originating from a different floral source.

“You always get a taste of place with honey,” says Tony Landretti, CEO of Local Hive, which sources from producers across the nation. “For example, honey from Colorado is predominantly alfalfa, clover and wildflower. Southern California honey has a bit of orange blossom. In Florida, the honey may have some Brazilian pepper or tupelo flavors.”

This golden sweetener comes in a range of forms, from liquid and honeycomb to whipped and crystalized. Swirl a spoonful of southern acacia gold into tea, slather a layer of whipped mountain wildflower onto your toast, or add a dollop of fruity Midwestern berry to granola or yogurt.

Filtered honey is mostly clear and smooth. The natural product is heated, and then cooled quickly. This prevents granulation but also removes healthful natural pollens and enzymes.

Unfiltered honey stays in the raw state, the nutrients intact and not tampered with, maintaining all enzymes, antioxidants, amino acids, vitamins and minerals.

“You need energy to sleep, and the tank that fuels your brain while you sleep is the liver,” says Fessenden. He explains that consuming honey before bed restocks the liver with glycogen for up to eight hours, so your brain has fuel for sleep through the night. When the fuel runs out, your brain “triggers” the need for more, which wakes you up. Fessenden recommends consuming 1 to 2 Tbsp in some warm water or tea.

HEALTH BENEFITS It’s no secret that this luscious liquid has tempted sweet lovers for centuries.

According to Dr. Ron Fessenden, author of five books on honey, including The New Honey Revolution (Xulon, 2014), honey has several health benefits that may surprise you.

HONEYBEES VISIT MILLIONS OF BLOSSOMS DURING THEIR LIFETIME.

SWAP OUT SUGAR.

SHUTTERSTOCK

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SUMMER 2019 | LIVE NATURALLY

alodrink.com

From Farm To ALO. Sustainably farmed aloe vera – all of our drinks come straight from the leaf. Never from powder.

Expiration Date 10/31/19

Available in select stores

your favorite summertime squeeze just sparkling water & real squeezed fruit yup, that’s it. available in select stores

KITCHEN | GET SMART

Dairy-Free Drinking If you’re looking for an alternative-milk option for your cereal or smoothie, plant-based choices abound.

B Y R E B E C C A H E ATO N

P SOY How it’s made: Whole soybeans are pressed in water, and the okara (the insoluble fiber) is removed, preserving the liquid soy protein.

Taste: Very similar to edamame Nutrient highlights: As much protein as cow’s milk (8 g per cup), plus isoflavones, which may protect against heart disease and osteoporosis

erhaps you’re lactose-intolerant.

Or trying to cut back on dairy for health reasons. Or committed to a vegan diet. What do you do when it’s time to pour milk on your cereal, in your tea or coffee, or in a recipe?

You look to the ever-expanding array of dairy-free, plant-based options.

The numbers don’t lie: According to research firm Mintel, nearly half of U.S. shoppers now add a plant milk to their basket. And globally, the industry is estimated to be worth $16 billion—and growing. Now more than ever, consumers can choose from a plethora of plant-based “milks” derived from a variety of sources.

MACADAMIA NUT How made: Raw nuts are briefly soaked, and then blended with water and strained.

Taste: rich, creamy, slightly fruity Nutrient highlights: vitamin A, omega-7s for heart health Try: Milkadamia

Try: Silk Organic Soy

PEA PROTEIN ALMOND How it’s made: Ground, raw almonds are blended with water and strained.

Taste: Nutty, with an ever-so-slight sweetness Nutrient highlights: More than 40% daily value of vitamin E, which supports heart health and immune function Try: Califia Farms Almondmilk

OAT How it’s made: Steel-cut or rolled oats are soaked in water, and then pulverized in a blender and strained.

Taste: Mild flavor, slightly sweet Nutrient highlights: 4 g of protein per cup, plus 10% daily value of iron Try: Planet Oat Oatmilk

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SUMMER 2019 | LIVE NATURALLY

How made: Yellow peas are milled into flour, which is processed to separate the pea protein from fiber and starch.

The protein is then further purified and blended with water.

Taste: not like peas, subtle nutty flavor, some say close to dairy milk Nutrient highlights: as much or more protein (8–10 g per cup) than cow’s milk; rich in iron, arginine and other branched-chain amino acids, which support heart health Try: Bolthouse Farms Plant Protein Milk

LIVE FIT

NATURALLY SWEETENED WITH STEVIA Available in select stores. †CELSIUS alone does not produce weight loss in the absence of a healthy diet and moderate exercise. In a 10 week clinical study published in the Journal of International Society of Sports Nutrition, with sedentary men and women, the group who drank one CELSIUS per day experienced Significantly Better Results. * These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

K I T C H E N | H E A LT H Y P I C K S

Bubbling Over Beat the heat this summer with better-for-you sparkling waters…and fun drink ideas, too.

Naturally flavored bubble waters continue to fill the gap that soda once filled. And with good reason: They’re free of sugar or sweeteners, sodium and other additives. Here are some of our favorites, with ideas for easy, refreshing mocktails, too. Indulge without the guilt!

SPINDRIFT

WATERLOO

LACROIX

SIMPLE TRUTH

Made with real, squeezed fruit. The company name is inspired by founder Bill Creelman’s years on Nantucket island, where “spindrift” is the spray that blows off a breaking wave.

Available in 10 flavors.

Purified carbonated water and natural flavors. Did you know that Austin, Texas (where the company is based) used to be called Waterloo? Hence the name.

Available in 10 flavors.

Pronounced “La-CROY.” All water is locally sourced from locations throughout the U.S. Available in 15 flavors, including new HI-Biscus.

Made with carbonated water and certified organic, non-GMO natural flavors.

Available in six flavors.

Grapefruit Slush

Strawberry-Watermelon & Mint Refresher

Black Cherry & Lime Mocktail

1 can LaCroix Apricot Sparkling Water 1 tsp fresh lime juice 2 Tbsp fresh grapefruit juice 1½ cups ice 2 grapefruit wedges, for garnish

2 cups watermelon cubes ¼ cup mint leaves 2 Tbsp lemon juice 6 cans Simple Truth Organic Strawberry Watermelon Seltzer Water 6 whole strawberries

Sparkling Watermelon Breeze

2 cans Waterloo Black Cherry Sparkling Water 6 blackberries 3 tsp lime juice Fresh mint Ice 2 lime slices, for garnish

2-3 medium-sized cubes fresh watermelon 2-3 mint leaves Ice cubes 1 can Spindrift Lemon Add watermelon to a glass.

Muddle with mint leaves, to make watermelon juice. Fill with ice cubes, and top with Spindrift Lemon. Garnish with a small wedge of lemon and mint leaf. Bonus: Freeze small squares of watermelon to make tasty ice cubes.

Makes 1–2 drinks.

Fill two 12-ounce glasses each with 1 mint leaf, 2 blackberries and 1½ tsp lime juice. Muddle ingredients together. Fill glasses halfway with ice. Fill remaining with sparkling water. Stir together, and garnish with a fresh blackberry, lime slice and mint leaves. Makes 2 drinks.

Blend together all ingredients, until ice is crushed. Pour into glasses and garnish with grapefruit wedges. Makes 2 drinks.

Blend chopped watermelon, mint and lemon juice, until smooth.

CARBON DIOXIDE IS WHAT MAKES Fill a glass with WATER FIZZY ice. Add 2–4 AND BUBBLY. IT tablespoons ALSO PROVIDES A watermelon TANGY TASTE. puree and one can seltzer.

Stir to combine.

Garnish with a strawberry. Makes six drinks.

COURTESY OF @HEALTHYLITTLEPEACH

IS BUBBLY WATER BAD FOR YOUR TEETH?

28

According to the American Dental Association, the answer is no. In a study using teeth donated for research, researchers tested to see whether sparkling water would attack tooth enamel more aggressively than regular lab water. The result?

The two forms of water were about the same in their effects on tooth enamel. This finding suggests that, even though sparkling water is slightly more acidic than ordinary water, it’s all just water to your teeth.

SUMMER 2019 | LIVE NATURALLY

COOKBOOKS | K ITCHEN

SUMMER READING

Expand your recipe repertoire with this collection of new cookbooks.

FIGHT INFLAMMATION

ASIAN-STYLE VEGAN

BODY POSITIVE

CLEAN EATING

Inflammation is good and bad: Good when it’s fighting off threats like viruses and bacteria, and healing damaged tissue. But bad when it reaches a chronic state, leading to allergies, aches and pains, digestion issues, and even diseases like cancer and heart disease.

Anti-Inflammatory Drinks for Health (Adams, 2019),

by Happy Healthy Mama blogger Maryea Flaherty, is filled with 100 smoothies, shots and broths packed with foods and nutrients scientifically proven to reduce inflammation. Try a Turmeric Smoothie, Celery Sunshine Juice or Rosemary Coconut Cooler.

Many classic Asian dishes call for meat, fish sauce or butter. So, what’s a vegan and Asian food lover to do?

In East Meets Vegan (The Experiment, 2019), vegan food blogger Sasha Gill has “veganized” 90 classic Asian dishes from India, Thailand, Singapore, Malaysia, China and Japan. “I want everyone to be able to enjoy the amazing food Asia has to offer,” she writes. “This book isn’t about restriction… it’s a celebration of plant foods and all the amazing things they can do.” Recipes include Butter Bean Tikka Curry, Pineapple Fried Rice and Miso Caramel Eggplant.

Like 67 percent of American women, Maggie Battista has struggled with health, weight and selfimage. In her new book A New Way to Food (Roost, 2019), the cookbook author and founder of online food shop eatboutique.com shares 100 mainly dairyfree, plant-based recipes that helped her find her way to good health and losing weight. Recipes include Spring Roll Salad, Potato Zucchini Dumplings with Green Sauce and Spicy Zucchini Spaghetti.

The book is also a personal memoir, filled with stories, tips, mantras and routines from Maggie’s journey of reconciling with food.

In her latest book, The Clean Plate (Grand Central, 2019), actress and bestselling author Gwyneth Paltrow writes, “For me, the most powerful reset button is food. I don’t know any magic bullets, but eating clean comes close.” The book is a collection of 100plus “clean” recipes, free of dairy, gluten, nightshades, peanuts, red meat, soy, and processed foods or sugars. Highlights include Cucumber and Avocado Gazpacho, Peruvian Chicken Cauli Rice Soup and Crunchy Spring Veggie Grain Bowl. It also features six weeklong cleanses by some of Paltrow’s favorite medical practitioners, incorporating recipes from the book.

VISIT LIVENATURALLYMAGAZINE.COM FOR RECIPES FROM EACH OF THESE BOOKS, INCLUDING CUCUMBER AND AVOCADO GAZPACHO, SPRING ROLL SALAD, MISO CARAMEL EGGPLANT AND CELERY SUNSHINE JUICE.

LIVENATURALLYMAGAZINE.COM

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KITCHEN | FOR KIDS

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A muffin-cup meal is a fun way to mix up the breakfast routine and please picky palates.

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BY SARAH PROTZMAN HOWLETT

Y

ou’ve heard it time and again: Breakfast is the most important meal of the day. It kick-starts your metabolism and gives you energy to stay alert and focused. If you’re a parent, though, sometimes it’s challenging to get your young ones to eat something before school. Here’s a solution: Feed kids quickly and healthfully with a muffin-cup meal. Simply set up six baking cups (compostable paper ones work fine, or try some colorful silicone reusable cups), and fill each cup with a different healthy choice, such as:

BLUEBERRIES

PISTACHIOS WHOLE-GRAIN WAFFLE SEGMENTS (Option to add maple syrup to one of the cups for dipping)

HALVED CHERRY TOMATOES

PEPPERONIS MARCONA ALMONDS

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WANT TO GIVE YOUR KIDS A BREAKFAST TREAT WITH SOME ADDED PROTEIN? Horizon Organic’s Protein Chocolate Milk is USDA-certified organic with 12 grams of protein per eight-ounce serving.

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SUMMER 2019 | LIVE NATURALLY

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usage

CUBED CHEESE

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SNAP PEA SEGMENTS

MIX IN NONTYPICAL BREAKFAST FOODS, TOO, LIKE SHAVED CARROTS, CUCUMBER SLICES AND SUNFLOWER SEEDS.

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MANDARIN ORANGE SEGMENTS

AVOCADO (may want a fork handy for this one – we love the Real Kids’ silverware from IKEA)

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NOT JUST FOR BREAKFAST

There’s really no wrong time of day for a muffin-cup meal. They’re ideal for using odds and ends before soccer practice or making a quick fix on blue-sky evenings when not even the grown-ups want to come inside. At dinner, try heavier fare that can still be picked up, like shredded chicken, raw veggies, shelled edamame and fingerling potatoes.

JENNIFER OLSON; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

PLAIN ROASTED ALMONDS

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menu ideas:

H E A LT H Y P I C K S | K I T C H E N

What’s Your Function?

This bevy of beverages provides benefits from improved energy and focus to overall well-being.

Today’s consumers are looking for beverages that do more than just quench thirst and deliver great taste: They want a drink that offers health and wellness benefits. There are plenty of options.

DAILY WELLNESS.

EQUILIBRIUM.

ENERGY.

METABOLISM.

NUUN VITAMINS

ALO ALLURE

RUNA

CELSIUS

Get a daily boost of 11 vitamins and minerals, plus electrolytes, with a Nuun Vitamins effervescent tablet. Fill your favorite bottle with 16 ounces of water, and plop in a tablet, which includes vitamins A, C, D and E to support immunity, B12 and folate for energy metabolism, and calcium and magnesium for muscles and bones.

Aloe vera, mango and mangosteen (a tropical fruit) meet in this refreshing juice drink that offers various functional benefits. It has antioxidants that support your immune system and protect you from aging and cancer-causing free radicals, anti-inflammatory compounds that aid digestion, and essential minerals for healthy cells and metabolism.

Certified USDA Organic and lightly carbonated, this drink is made with guayusa (gwhyyou-sa), a leaf grown mainly in Ecuador with the same amount of caffeine as a cup of coffee. Guayusa also hosts free radical–fighting antioxidants and theobromine (common in dark chocolate), which tempers caffeine jitters and provides more sustained energy, without the caffeine crash.

Several scientific studies show that this drink has thermogenic properties.

What does that mean? The combination of ingredients—including green tea, natural caffeine from a green coffee bean extract, guarana seed extract, taurine and ginger root—work together to boost your metabolism and burn calories.

Also contains healthy doses of vitamins C, B6 and B12.

Sweetened with cane sugar. 70 calories.

Available in 6 flavors, 3 with organic cane sugar (70 calories) and 3 with zero sugar (0 calories).

Available in both sparkling and noncarbonated flavors.

10 calories.

Available in 6 fruity flavors, 2 with caffeine. No more than 15 calories per tablet.

73%

OF CONSUMERS CONSIDER FOOD AND DRINK PRODUCTS FORTIFIED WITH ADDED NUTRIENTS APPEALING. SOURCE: GLOBALDATA “TRENDSIGHTS ANALYSIS: WELLBEING.”

LIVENATURALLYMAGAZINE.COM

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K I T C H E N | F L AV O R S

Fresh on the Grill

Fun ways to turn the fruits and veggies of summer into crowd-pleasers at your next cookout.

B Y R E B E C C A H E AT O N

G

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SUMMER 2019 | LIVE NATURALLY

PINEAPPLE SKEWERS LIGHTLY GRILLED ARE A TERRIFIC SUMMER TREAT AND SIMPLE TO PREPARE.

SHUTTERSTOCK

rilling is a summertime ritual that just makes food look and taste better—the smoky essence, the grill lines that form, the fun marinades and the fresh taste from cooking something quickly over a flame. And while the ritual is often associated with meat, there are many creative ways to grill fruit and vegetables to complement an outdoor meal— grilled guacamole, anyone?

Grilling vegetables over high heat caramelizes their natural sugars, making them sweeter.

The method also helps vegetables retain more nutrients, compared with boiling, and there’s practically no need for oil or fat, compared with sautéing or frying.

We asked Sam Turnbull, food blogger (itdoesnttastelikechicken.com) and author of Fuss-Free Vegan (Random House, 2017), for her favorite ways to grill up vegan meats, fruits and veggies. “I decided to go vegan about seven years ago, but I didn’t want to give up recipes that I grew up with, like burgers and tacos. So I worked on creating dishes for myself with ingredients you find at your regular grocery store, to prove to friends and family that veganism can be delicious and wonderful,” Turnbull says.

FRUITS & VEGGIES

ALTERNATIVE MEATS

“If you’re trying to get away from the tofu vibe, try grilling peeled and sliced (½-inch) rounds of butternut squash,” Turnbull suggests. Lightly brush with oil before grilling, and serve with an easy-to-make chimichurri sauce (below).

“If you want a meaty fill, grill a block of marinated tofu. Or get more adventurous and try grilling a marinated seitan steak or seitan tenders,” Turnbull recommends. Tempeh is also an option.

TURNBULL’S OTHER GO-TO GRILL OPTIONS

MARINADE OPTIONS

CAULIFLOWER FLORETS: Marinate (with one of the options at right) and skewer.

EGGPLANT: Slice into thick rounds, and marinate before grilling. Turnbull suggests the barbecue marinade.

AVOCADO: Slice in half, remove pit, lightly coat with oil and grill. “Scoop out, sprinkle with salt, and you have instant guacamole!”

STRAWBERRIES AND MUSHROOMS: Marinate in a balsamic sauce; then skewer and grill. “It’s a sweet and savory option.”

FRUIT: Combine strawberries and chunks of peaches and pineapple on skewers to grill. Serve over ice cream. “Delicious!”

CORN: Stick right on the grill out of the husk; cook until browned. “I like to slather mine with a vegan mayo or nutritional yeast.” Also, try sprinkling with fresh herbs, or drizzle with a Creamy Cilantro Lime Sauce (see below).

Each marinade takes less than five minutes to prepare.

For best results, let seitan, tofu or tempeh marinate in the fridge a minimum of 15 minutes or up to four days, or you can freeze marinades for later.

BARBECUE 6 Tbsp barbecue sauce ½ tsp liquid smoke

CREAMY CILANTRO LIME SAUCE In a high-speed blender, combine and blend until smooth: ½ cup raw cashews ½ cup water ¼ cup nutritional yeast ¼ cup lime juice ¼ cup fresh cilantro, 1 Tbsp Dijon mustard 1 clove garlic ¼ tsp black pepper

Don’t have skewers?

Use branches of rosemary, which will infuse a hint of flavor while the veggies cook—plus, they make for a beautiful presentation.

ITALIAN 2 Tbsp olive oil 2 Tbsp lemon juice or white wine vinegar 1 tsp dried rosemary 1 tsp dried basil ¼ tsp garlic powder ¼ tsp salt 1/8 tsp black pepper

MEXICAN 2 Tbsp light oil 2 Tbsp lime juice 1 Tbsp agave 2 tsp chili powder 1 tsp smoked paprika ½ tsp garlic powder

SRIRACHA 2 Tbsp Sriracha 1 Tbsp soy sauce 1 Tbsp maple syrup or agave

LEMON MUSTARD 2 Tbsp lemon juice 2 Tbsp Dijon mustard 1 Tbsp maple syrup or agave 1/8 tsp black pepper

BALSAMIC 2 Tbsp olive oil 2 Tbsp balsamic vinegar ½ tsp garlic powder

TERIYAKI 2 Tbsp brown sugar 2 Tbsp soy sauce 2 Tbsp orange juice or water ½ tsp garlic powder ½ tsp powdered ginger

GRILLABLES

5-MINUTE CHIMICHURRI SAUCE In a blender or food processor, combine 1 cup fresh cilantro, 1 cup fresh parsley, ¼ cup chopped red onion, ¼ cup olive oil, 2 minced garlic cloves, 2 Tbsp lime juice, ¼ tsp salt and ¼ tsp optional red pepper flakes.

Lightlife Smart Sausages. Meat-free doesn’t have to mean no sausages. These soy-based versions come in versatile flavors, including Smoked Apple Sage, with 13 grams of protein.

Beyond Meat–The Beyond Burger. This plant-based burger—made with pea protein—looks and cooks like beef, with a satisfying flavor and 20 grams of protein.

Daiya’s Deliciously Dairy-Free Cheddar Style Slices. Who doesn’t like melted cheese atop a burger (or sausage!). These slices are dairy-, gluten-, soy- and nut-free.

LIVENATURALLYMAGAZINE.COM

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KITCHEN | G X XAXDXGXEXTXS

DIY Dressing

Prefer to make your own salad dressing?

Mix and store your homemade blends in the Chef’n Emulstir Salad Dressing Mixer.

Fill the vessel with ingredients—measurement lines in cups, ounces and milliliters make it easy—and press the cork to seal.

Then turn and unlock the puller handle, and pump up and down to emulsify. With a drip-free spout, your dressing is ready to serve right from the vessel. Choose from glass ($19.99) or plastic ($14.99), both dishwasher-safe. chefn.com

All-in-One Salad

Create a delicious, beautifully chopped salad from start to finish with the Kuhn Rikon Salad Maker.

Rinse and drain your greens and veggies in the basket; then quickly and safely chop and slice them with a large knife through openings in the basket. You can use the lid as a cutting board, too. Tip everything into the clear bowl, add dressing, toss, and you’ve got a lovely salad to serve. Have leftovers? Store in the bowl, and cover with the lid. $25, kuhnrikon.com

Culinary Toolkit Kitchen gizmos for the fruits and veggies of summer.

Easy Juicing

Hurom’s H101 Easy Clean Slow Juicer helps you turn the bounty of summer’s fruits and veggies—nuts, too!—into fresh juices and smoothies.

Easy to assemble, use and then disassemble for cleaning, this juicer comes with several strainers for everything from nonpulpy juice to a thick smoothie. There’s even a strainer to make slushies using frozen fruits. The juicer’s slow speed and squeezing technology ensure every last bit of goodness is squeezed from ingredients. Comes with a quick recipe guide to get you started. $499, hurom.com

Dessert Done Right

On hot summer days, the Yonanas machine will churn out fresh sorbet in a flash. Simply feed frozen fruit through a tube and voilà—a cool treat with no added sugars or dairy. It’s fun to do with kids, because you can get creative with the fruits you choose, as well as optional addins, such as extracts, peanut butter and cocoa powder. An extensive recipe book is included to spur ideas. When you’re done, toss everything in the dishwasher. Basic version ($49.99), Yonanas Elite—twice as powerful ($119.99). yonanas.com

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SUMMER 2019 | LIVE NATURALLY

Fast Fermenting

Fermenting can seem intimidating, but it’s easier than you think. The My Mason Makes Fermentation Kit streamlines the process. The kit comes with four fermenting and storage lids, filters, and an oxygen extractor—you provide the mason jars—to turn fruits or vegetables into tangy, probiotic-laden creations. An easy-to-follow guide takes you through the steps and includes an array of starter recipes, from sauerkraut and pickles to dilly beans and kimchi. $35.99, nourishedessentials.com

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E AT | DISH IT UP

POST-WORKOUT TRAINING TABLE Like to run, bike or swim? Compete in races? Hike up mountains? Climb rock walls? All of the above? Check out this collection of recipes to replenish what your body loses after being active. TURN TO PAGE 38 FOR RECIPES.

Twice-Smashed Sweet Potato replenishes carbohydrate stores; rich in fiber and carotenoids; strong antioxidant

Grilled Caesar Salad with Tofu Croutons boosts recovery; rich in protein, fiber and isoflavones

Blueberry-Cherry Balsamic Cobbler with Honey-Cashew Vanilla Ice Cream replenishes carbohydrate stores; strong anti-inflammatory/ antioxidant; healthy fats; moderate strength-builder

Brown Rice Chocolate Horchata replenishes carbohydrate stores; strong antioxidant; moderate strength-builder

Mixed Roasted Vegetables boosts recovery; rich in phytochemicals, vitamins, prebiotics and fiber

WHAT, NO MEAT? Protein is a collection of amino acids that the body needs for a wide variety of reasons: tissue and cell building, fluid balance, hormones and enzymes. Meat, dairy and eggs are excellent sources of complete protein, but soy (in tofu and tempeh) and grains like amaranth, quinoa and buckwheat are, too. In fact, most legumes (beans) are about 90 percent complete protein.

That is why nutrition experts suggest eating beans and rice and/or nuts together to maximize amino acid consumption.

GRILLED LEMON-GARLIC ASPARAGUS WITH ROASTED TOMATO CONFIT

JENNIFER OLSON; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

boosts recovery; rich in phytochemicals, vitamins, prebiotics and fiber

Tempeh Beetloaf boosts recovery; high in protein and fiber; strong antioxidant; anti-inflammatory; good source of pre/probiotics LIVENATURALLYMAGAZINE.COM

37

JUST AS WITH A CAR ENGINE, your body needs fuel to run (or bike, swim, hike, climb, ski, etc.), particularly at higher intensity levels when you’re active. Recipes like these are designed to ensure that you restore what your body has lost during intensive training. If the body does not recoup spent energy (generally carbohydrates/sugar) as quickly as possible, it will most likely tap muscle tissue for immediate metabolic needs, which in turn intensifies a post-inflammatory response. In other words, your body will have a difficult time recovering, healing and getting stronger if it’s not given the right fuel post-workout. These plant-based recipes can help.

Twice-Smashed Sweet Potato SERVES 8

1 sweet potato, peeled and cubed 3 small butternut squash, peeled and cubed 5 Yukon Gold potatoes, peeled and cubed ¼ cup olive oil 1 tablespoon salt ½ cup caramelized onions, optional ½ cup shiitake-mushroom bacon Caramelized onions 3 yellow onions ¼ cup coconut sugar 2 tablespoons oil SHIITAKE-MUSHROOM BACON 1 pound shiitake mushrooms ¼ cup tamari or soy sauce 1 teaspoon salt 1 teaspoon red pepper flakes 1 ⁄3 cup olive oil ¼ cup coconut sugar DIRECTIONS 1. Preheat oven to 350°. Place sweet potato, butternut squash and potatoes in a large pot with cold, salted water. Boil until fork-tender, and strain.

2. Place cooked ingredients in a large bowl, and mash with your hands. Add olive oil and salt to mash, and mix in. Place in a baking dish, and bake 30 minutes.

3. To make onions, add all ingredients to a preheated sauté pan over low heat. Allow onions to slowly caramelize, and cook down until soft and golden brown. As needed, add water to prevent sticking. Stir occasionally.

4. To make shiitake bacon, add all ingredients to a preheated sauté pan over medium heat.

Mix well, and sauté until mushrooms are golden brown on edges and soft. Remove from

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SUMMER 2019 | LIVE NATURALLY

pan, and place on paper towel to absorb residual grease.

5. Top cooked potatoes with caramelized onions and shiitake bacon.

PER SERVING: 420 CAL; 8 G PROTEIN; 14 G FAT; 78 G CARB (27 G SUGARS); 1,520 MG SODIUM; 8 G FIBER

Grilled Caesar Salad with Tofu Croutons SERVES 8

2 (14-ounce) packages tofu 2 teaspoons salt 2½ teaspoons garlic powder 1½ teaspoons cayenne powder 2 heads romaine lettuce 2 bunches kale, any variety Olive oil, as needed 1 cup cornstarch DRESSING 1 ⁄3 cup buffalo sauce ¼ cup reduced-sodium tamari 1 tablespoon black pepper 2 teaspoons salt 3 garlic cloves 1 teaspoon Dijon mustard 1 cup olive oil Water, as needed DIRECTIONS 1. Drain tofu and cut into ½-inch cubes. Add salt, garlic powder and cayenne powder. Combine and let marinate 10 minutes.

2. Wash lettuce and kale. Dry and chop; set aside.

3. Heat a medium skillet with olive oil. Coat tofu with corn starch, and sauté until crispy and lightly browned. Let cool.

4. For dressing, combine all ingredients except water. Add water only as needed for preferred consistency.

5. Toss dressing and all ingredients together, and serve.

PER SERVING: 230 CAL; 13 G PROTEIN; 16 G FAT; 11 G CARB (3 G SUGARS); 660 MG SODIUM; 5 G FIBER

Tempeh Beetloaf SERVES 8

little pieces of beet and lentils are visible. Add to tempeh mix.

Adjust seasoning to taste.

2 beets Olive oil, for cooking and roasting Salt and ground black pepper, to taste 1 block tempeh 1 cup yellow onion, chopped 2 cups cremini mushrooms, chopped 3 tablespoons reducedsodium tamari 1 teaspoon onion powder 1 teaspoon garlic powder 1 teaspoon smoked paprika ½ teaspoon ground cumin ½ teaspoon dried thyme 1 tablespoon chia seeds 1 cup cooked quinoa ½ cup rolled oats, soaked overnight 1 ⁄3 cup walnut pieces 1½ cups green lentils, cooked and divided ½ cup raw cashews, soaked and simmered for 15 minutes, until semi-soft 1 tablespoon egg replacer or flax egg 2 tablespoons ketchup

5. Moderately grease a loaf pan with oil, and fill with tempeh mixture, packing down to fill any gaps. Evenly spread ketchup on top. Bake 50 minutes.

DIRECTIONS 1. Preheat oven to 400°. Cut beets into cubes. Toss with oil, salt and pepper, and roast 30 minutes, until tender. Reduce temperature to 375°.

DIRECTIONS 1. Preheat oven to 250°. Prepare an ice bath with ice cubes in cold water in a medium-sized bowl.

2. Cut tempeh into cubes. In a skillet or nonstick frying pan, add oil and cook onions and mushrooms until tender. Add tempeh, and cook until browned. Add tamari, onion powder, garlic powder, paprika, cumin, thyme and chia seeds. Stir to evenly coat. Remove from heat, and allow to cool.

3. Combine tempeh mix with quinoa, oats, walnuts and ¾ cup lentils. Mix well.

4. In a food processor, combine cashews, beets, egg replacer and remaining lentils. Pulse until only

PER SERVING: 230 CAL; 13 G PROTEIN; 11 G FAT; 24 G CARB (4 G SUGARS); 330 MG SODIUM; 5 G FIBER

Grilled Lemon-Garlic Asparagus with Roasted Tomato Confit SERVES 8

CONFIT 6 plum tomatoes ¼ cup olive oil ½ teaspoon salt ½ teaspoon ground black pepper 2 teaspoons fresh thyme, minced ASPARAGUS 1½ pounds asparagus 4½ tablespoons olive oil 3 cloves garlic 1½ teaspoons lemon zest ½ teaspoon paprika ½ teaspoon salt ½ teaspoon ground black pepper

2. Bring a large saucepan of water to a boil. With a sharp paring knife, carefully core each tomato.

Score the opposite end gently, just breaking the skin. Place tomatoes in a large heatproof bowl.

3. Pour boiling water over tomatoes; let soak 30 seconds. Remove with a slotted spoon, and place in ice bath to cool quickly.

Remove after 2 minutes.

4. Peel tomatoes when cool enough to handle. Cut in half lengthwise, and place, cut side up, on a parchment-lined baking sheet. Drizzle evenly with olive oil; season with salt, pepper and thyme.

Live Naturally is excited to partner with Johnson & Wales University (JWU). Jonathan Jacob, Chef Adam Sacks, Jordan Miles, Alexandra Salanty, Kayley Trosper (L to R) developed these recipes.

Known as a recognized leader in culinary education, JWU is changing the way the world eats. For info, visit jwu.edu/denver.

5. Roast until tomatoes are dried halfway through, 5–6 hours.

Let stand to cool. At this point, you can cut or blend them up slightly to make more of a jamlike consistency. To store, place in a sealable container. Pour oil from baking sheet over the top.

Refrigerate up to 1 week.

6. Wash asparagus with cold water. Remove woody stems by peeling the last 2–3 inches of each spear, and then slicing off tips on a bias to make a pointed end.

7. In a small bowl, whisk together remaining ingredients until well-combined. Toss trimmed asparagus into mixture until well-coated.

8. Cook asparagus outside on a grill in a grilling basket, about 3 minutes, or on a sheet pan at 400° for 15 minutes, until tender.

PER SERVING: 160 CAL; 2 G PROTEIN; 15 G FAT; 6 G CARB (3 G SUGARS); 300 MG SODIUM; 3 G FIBER

Brown Rice Chocolate Horchata Find recipe online at livenaturallymagazine.com

Omega-3s are essential.

BlueberryCherry Balsamic Cobbler

Honey-Cashew Vanilla Ice Cream Find recipe online at livenaturally magazine.com

SERVES 8

1½ cups water ½ cup quinoa 3 cups fresh sweet cherries, pitted and halved 1 cup blueberries 1 tablespoon balsamic vinegar ½ cup coconut sugar ½ cup wheat flour ½ cup coconut oil ½ teaspoon ground cinnamon ¼ teaspoon ground allspice ¼ teaspoon salt DIRECTIONS 1. Preheat oven to 400°. In a saucepot, bring water to a boil and add quinoa. Reduce to a low simmer, and cover; cook 20 minutes, until tender and fluffy.

Let cool in fridge 30 minutes.

2. In a bowl, gently toss cherries and blueberries with vinegar. Place in a 9-inch-deep pie dish (or an equivalent square baking dish).

DIRECTIONS 1. Preheat oven to 425°. Wash all vegetables and set aside.

3. In a separate bowl, combine remaining ingredients. Evenly sprinkle mixture over fruit.

2. Mince fresh rosemary, thyme and oregano very finely. In a medium bowl, combine with other seasonings and oil. Whisk until well-combined.

4. Bake 22–25 minutes, until topping is golden.

Serve warm with whipped cream or Honey-Cashew Vanilla Ice Cream.

3. Keep all vegetables separate for roasting. This helps keep proper coloration and cook time.

PER SERVING: 230 CAL; 2 G PROTEIN; 4 G FAT; 46 G CARB (35 G SUGARS); 15 MG SODIUM; 3 G FIBER

Mixed Roasted Vegetables SERVES 8

1 tablespoon fresh rosemary 2½ teaspoons fresh thyme 2 teaspoons fresh oregano 1 teaspoon salt 1 teaspoon ground black pepper 1 teaspoon onion powder 1 teaspoon garlic powder ½ cup blend of canola oil (75%) and olive oil (25%) 1½ cups cauliflower, cut into ½-inch florets 1 cup beets, peeled and cut ¼-inch cubes 1 cup eggplant, cut into ¼-inch cubes 1½ cups carrots

4. Peel carrots, and slice into a faux tourné by cutting at a 45-degree angle, giving the carrot a quarter turn and then cutting again at an angle. Continue cutting each carrot this way, all the way down its length. Place on one half of sheet with beets.

Place eggplant and cauliflower on other half of baking sheet.

5. Rewhisk oil mixture, and coat vegetables as evenly as possible.

Place in oven, and cook until desired tenderness: eggplant and cauliflower 20 minutes, carrots and beets 30 minutes.

6. Gently combine all roasted vegetables in a bowl, and serve.

PER SERVING: 150 CAL; 1 G PROTEIN; 14 G FAT; 6 G CARB (3 G SUGARS); 330 MG SODIUM; 2 G FIBER

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AVAILABLE AT SELECT STORES. ©2019 Nature’s Way Brands, LLC 8810

Recipes in the Raw

No cooking required with this array of colorful, flavorful, nutrient-packed recipes using fresh, raw ingredients.

B Y G E N E V I E V E D O L L | P H O T O S J E N N I F E R O L S O N | F O O D S T Y L I N G E R I C L E S K O VA R | P R O P S T Y L I N G N I C O L E D O M I N I C

Mango Coconut Bars

SELECT MANGOES THAT ARE RIPE—SOFT BUT NOT MUSHY. CONSIDER BUYING AN EXTRA MANGO, JUST IN CASE ONE IS BROWN OR SOUR.

Mangoes can vary in sweetness, so taste the filling and add more honey if desired, though a touch of sour complements the full recipe nicely.

Chill bars overnight for best texture.

MAKES 12 BARS

CRUST 2 cups almond flour 8 medjool dates, pitted and chopped 2 tablespoons coconut oil 1 teaspoon cinnamon ¾ teaspoon salt FILLING 1 (13.5-ounce) can full-fat coconut milk, chilled overnight; do not shake 3 cups (about 2 medium) chopped mango 2 tablespoons coconut oil 1 tablespoon raw honey Shredded coconut, for garnish DIRECTIONS 1. Grease an 8x8-inch baking dish with coconut oil. Combine all crust ingredients in a food processor. Blend until mixture is crumbly and easily holds together when pressed.

2. Add crust to baking dish, and press firmly into an even layer. Chill in fridge while making filling. Wash food processor.

3. Remove lid from coconut milk.

Carefully scoop cream into food processor, leaving liquid in can.

Reserve coconut liquid for another use, such as a smoothie.

4. Add mango, coconut oil and honey to coconut cream.

5. Whip 3–4 minutes, until thick and creamy. Texture should be similar to a custard or pudding.

6. Spread evenly over crust, and garnish with coconut. Freeze bars for two hours before slicing into squares. Let soften a bit before serving.

PER SERVING: 365 CAL; 4 G PROTEIN; 22 G FAT; 41 G CARB ( 18 G SUGARS); 151 MG SODIUM; 2 G FIBER

LIVENATURALLYMAGAZINE.COM

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E A T | FA S T & F L AVO R F U L

GET PLAYFUL WITH YOUR PESTO: EXPERIMENT WITH SUBSTITUTIONS. TRY VARIOUS FRESH GREENS, HERBS AND SEEDS.

Yellow -Squash Pasta with Chard-Hemp Pesto Bursting with vibrant, fresh flavor, this dish is a taste of summer. The combination of Swiss chard, basil and hemp seeds is an antioxidant powerhouse, and the pesto yields almost 2 cups. Freeze, or store extra in the fridge for up to one week. SERVES 4 1 large bunch Swiss chard, stems removed and leaves roughly chopped ¾ cup (1 small clamshell) lightly packed basil leaves ½ cup hemp seeds ¼ cup pumpkin seeds

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SUMMER 2019 | LIVE NATURALLY

¼ cup lemon juice 2 medium garlic cloves, roughly chopped 1 teaspoon salt ¼ cup olive oil 2 medium yellow squash

DIRECTIONS 1. In a food processor, add Swiss chard, basil, hemp seeds, pumpkin seeds, lemon juice, garlic and salt.

SHOP RECIPES ON OUR WEBSITE

2. Blend, and slowly drizzle in olive oil, until consistency is slightly chunky but well combined. Pause, and scrape down sides of processor with a spatula as needed.

3. Slice top and bottom off squash.

Using a spiralizer, slice into “noodles.”

Trim long noodles with scissors.

4. Toss pasta with ½ cup pesto.

Add more pesto to taste.

PER SERVING: 328 CAL; 10 G PROTEIN; 26 G FAT; 18 G CARB (4 G SUGARS); 899 MG SODIUM; 9 G FIBER

FA S T & F L AV O R F U L | E A T

Beet Raw-violi with Pine Nut ‘Cheese ’ A vegan and gluten-free variation of ravioli, these colorful gems make a great appetizer for your next summer gathering. Pine nuts provide an umami richness, surprisingly reminiscent of cheese. Best served right away, though the “cheese” can be made a day ahead. YIELDS APPROXIMATELY 30 PIECES

3–4 small beets 1 tablespoon olive oil ¼ teaspoon salt Minced chives for garnish CHEESE 1 cup pine nuts, soaked for ½ hour 1½ tablespoons olive oil 1 small garlic clove, chopped 1 teaspoon lemon juice ½ teaspoon salt 2 tablespoons minced parsley 2 tablespoons minced chives

DIRECTIONS 1. Slice roots and tops off beets, and peel. Using a mandolin, thinly slice beets 1/8- to 1/16-inch thick.

2. In a small bowl, toss beet slices with olive oil and salt.

3. While beets are softening, drain and rinse pine nuts. Place in a food processor with olive oil, garlic, lemon juice and salt; blend until creamy and “cheese” begins to form a ball. Pause, and scrape down sides of processor with a spatula as needed.

4. Transfer to a bowl, and stir in herbs. Season to taste.

5. Place beets in a strainer to drain off any excess liquid. Place half the beet slices on a serving platter, and top with about 1 teaspoon “cheese.” Finish with another slice of beet, and garnish with chives.

PER SERVING: 62 CAL; 1 G PROTEIN; 5 G FAT; 2 G CARB (1 G SUGARS); 91 MG SODIUM; 1 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

SHOP RECIPES ON OUR WEBSITE

THOUGH ANY FOOD PROCESSOR CAN BE USED, A MINI-PROCESSOR IS IDEAL WHEN MAKING THE PINE NUT “CHEESE.”

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E A T | FA S T & F L AVO R F U L

Savory Lemon Cashew Cream with Crudités

ANY VARIETY OF RAW SEEDED CRACKERS ALSO MAKE A GREAT ACCOMPANIMENT WITH THIS CREAMY, FLAVORFUL DIP.

Thick and luscious, this creamy dip pairs with any variety of crunchy vegetables. Try Easter egg radishes, jicama or snap peas for something a little different. YIELDS 1 ¼ CUPS 1 cup raw cashews, soaked for ½ hour 1 medium garlic clove, roughly chopped ½ teaspoon salt ¼ cup olive oil ¼ cup lemon juice ¼ cup water

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SUMMER 2019 | LIVE NATURALLY

DIRECTIONS 1. Drain and rinse cashews. Add cashews, garlic and salt to a high-powered blender.

2. Combine olive oil, lemon juice and water in a small liquid-measuring cup.

3. On medium speed, slowly drizzle in liquids; then increase speed to high. Blend until smooth and creamy. Season with more salt if needed, to taste.

PER FULL YIELD: 1,736 CAL; 41 G PROTEIN; 152 G FAT; 79 G CARB (14 G SUGARS); 1, 194 MG SODIUM; 7 G FIBER

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H E A LT H Y K I T C H E N | E A T

MODERN MEDITERRANEAN

✴ Th mos e worl d t of e popula ’s a r t i w n thes e ta g inspi ay sty c re d reat ions .

BY LAYNE LIEBERMAN, R.D., C.D.N. | PHOTOS JENNIFER OLSON | FOOD STYLING ERIC LESKOVAR | PROP STYLING NICOLE DOMINIC

Spinach-Basil Pesto This twist on traditional pesto is delicious as a condiment or sauce for pasta, vegetables, seafood and poultry. MAKES ABOUT 12 OUNCES

TIP Serve as a dip with bread or over pasta, too. Choose a pasta shape with holes, like penne, or twists, like fusilli, to sop up the deliciousness of the pesto.

2 cups fresh baby spinach ¼ cup fresh basil ¼ cup sunflower seeds, raw, hulled 1 ⁄3 cup pine nuts 3 cloves garlic, peeled and crushed 1 tablespoon fresh lemon juice ¼ cup grated Parmesan cheese ¼ cup extra-virgin olive oil ¼ cup water ½ teaspoon salt (optional) ½ teaspoon freshly ground black pepper DIRECTIONS 1. Place spinach, basil, sunflower seeds and pine nuts into a food processor; pulse several times. Add garlic, lemon juice and cheese; pulse several times more. Scrape down sides of food processor with a rubber spatula.

2. While food processor is running, slowly add olive oil and then water in a steady, small stream to help emulsify and prevent separation.

Occasionally stop to scrape down sides of food processor.

3. Stir in optional salt and freshly ground black pepper; adjust seasoning to taste.

PER FULL YIELD: 696 CAL; 16 G PROTEIN; 67 G FAT; 11 G CARB (1 G SUGARS); 1,601 MG SODIUM; 3 G FIBER

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E A T | H E A LT H Y K I T C H E N

Panzanella Salad with Tuna, Tomatoes and Olives Use this recipe as a template for one-bowl summer lunch salads with the same dressing and bread, but varying salad ingredients; try adding leftover veggies, like roasted corn kernels. SERVES 4 3 cups whole-wheat sourdough bread, cut into 1-inch cubes 5 tablespoons extravirgin olive oil, divided 3 tablespoons red wine vinegar

1½ cups cooked chickpeas, drained and rinsed 5 ounces skipjack tuna; packed in water, drained 1 cup (about 1 large) cucumber, diced ½ cup radishes, thinly sliced ½ medium red onion, chopped

1½ pounds cherry tomatoes, or ripe tomatoes, cut in chunks 1 ⁄3 cup kalamata olives ¼ teaspoon sea salt (optional) Freshly ground black pepper, to taste ½ bunch fresh basil leaves, torn 3 ounces mixed baby greens

DIRECTIONS 1. Preheat oven to 375°. Place bread cubes on a baking sheet, and toss with 1 tablespoon olive oil. Toast in oven until crisp and lightly browned, about 10 minutes.

Remove from oven, and set aside.

2. In a large salad bowl, whisk together remaining olive oil and vinegar. Add chickpeas, tuna, cucumber, radishes, onion, tomatoes, olives, salt and pepper.

Stir to combine. Use a fork to flake the tuna. Set aside.

3. Just before serving, add bread cubes and basil, and stir to mix well. Allow to stand 15 minutes for flavors to blend.

Serve over greens.

PER SERVING: 658 CAL; 27 G PROTEIN; 22 G FAT; 89 G CARB (16 G SUGARS); 1,398 MG SODIUM; 18 G FIBER

TIP For vegetarian protein alternatives, replace tuna with cooked beans or diced, fresh mozzarella cheese.

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H E A LT H Y K I T C H E N | E A T

TIP Don’t have time to make the tomato sauce? Try Silver Palate’s San Marzano Blend Marinara.

Turkey-Breast Meatballs with Pomodoro Sauce Keep in mind that only the breast meat of turkey is lean. Some packaged ground turkey contains dark meat and ground-up skin. For dairy-free meatballs, leave out the cheese. These meatballs are delicious served with sauce over pasta and steamed greens. SERVES 5 POMODORO SAUCE 3 tablespoons extra-virgin olive oil 1 cup (about 1 large) red onion, finely diced 3 cloves garlic, peeled and flattened 3 cups (26-ounce can) strained tomatoes, no salt added ½ cup water, plus additional as needed 3 sprigs fresh basil ½ teaspoon salt (optional) 1 ⁄8 teaspoon crushed red pepper flakes

MEATBALLS 3 egg whites, lightly beaten ½ cup (about 1 small) onion, finely chopped 1¼ pounds ground turkey, breast meat only ½ cup grated Parmesan cheese 2 tablespoons flat-leaf parsley, finely chopped ¼ teaspoon garlic powder ½ cup plain, dry breadcrumbs 1 teaspoon ground black pepper 1½ teaspoons garlic clove, minced 2 tablespoons fresh oregano, finely chopped, or 1 tablespoon dried 2 tablespoons fresh SHOP basil, finely chopped, RECIPES ON OUR or 1 tablespoon dried

WEBSITE

DIRECTIONS 1. For sauce: In a medium-sized pot, heat olive oil over medium heat.

Add onion, and reduce heat to medium low, stirring until onions are soft, 10–12 minutes. Add garlic, and cook 2–4 minutes, until aroma is released.

Add tomatoes; stir to combine.

2. Pour water into tomato container, and swirl to dissolve any remaining tomato. Add water to pot. Increase heat to medium-high, and when sauce starts to boil, reduce to medium-low to maintain a slight bubbling in center of sauce.

3. Add basil, salt and red pepper flakes; stir to combine. Simmer 30–40 minutes. Stir, taste, and adjust seasoning as needed. If sauce gets too thick, add water ¼ cup at a time. Remove and discard garlic and basil sprigs.

4. For meatballs, preheat oven to 450°. In a large bowl, thoroughly combine all ingredients. With clean, wet hands, form mixture into 10 meatballs by rolling between the palms of your hands.

5. Place meatballs in a large baking pan with a small amount of water— just enough to coat the pan. Cook 25 minutes or until done. Keep an eye on pan, and add water if needed.

6. Serve two meatballs per person, with a generous dollop of sauce.

PER SERVING: 383 CAL; 29 G PROTEIN; 21 G FAT; 19 G CARB (5 G SUGARS); 390 MG SODIUM; 3 G FIBER

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Slightly Sweet Ricotta-Yogurt Cheesecake Muffins This easy recipe is sure to satisfy those with a craving for a slightly sweet high-calcium breakfast treat or a pick-me-up protein-packed afternoon snack.

Any of your favorite seasonal fruits can be used as a topping. MAKES 12 MUFFINS

3 large eggs ¼ cup granulated sugar 1 (15-ounce) container whole or part-skim ricotta cheese (avoid brands with gum additives) 1 cup plain nonfat Greek yogurt 2 tablespoons all-purpose flour

2 teaspoons vanilla extract 2 teaspoons lemon zest ½ teaspoon ground cardamom 2 small mangoes, peeled and diced Nonstick cooking spray TIP

DIRECTIONS 1. Preheat oven to 350°. Place muffin liners into a standard 12-cavity muffin pan. Spray liners with nonstick cooking spray. You can opt to prepare muffin pan without liners and directly spray each cavity with nonstick cooking spray. Liners create a nicer aesthetic.

2. Place ingredients in a food processor, and process until light and foamy, about 1 minute, stopping once to scrape sides with a spatula.

3. Evenly distribute batter into prepared pan. Bake until muffins are golden and set, 45–60 minutes. If muffins brown before 45 minutes, loosely cover pan with foil to prevent overbrowning.

4. Cool muffins for an hour; then remove from pan.

If you are not using liners, place muffins on a paper towel to absorb extra moisture.

5. When ready to serve, top each muffin with 1½ tablespoons of mango. Muffins can be stored in a sealed container in refrigerator 3–4 days.

PER SERVING: 123 CAL; 7 G PROTEIN; 4 G FAT; 14 G CARB (11 G SUGARS); 77 MG SODIUM; 1 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA. SELF.COM

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Consider buying an extra mango, just in case one is brown or sour.

My background is in naturopathic family medicine, as a primary care doctor. I had a practice for over 20 years, serving over 12,000 patients. I’m all about well-being. I love that we can put things in our bodies every single day and surround ourselves with amazing opportunities to up-level our well-being. That is why I founded Optimum Wellness 20 years ago, and why I founded Healthy Skoop in 2012. Here’s to being the most awesome version of yourself!

-Dr. James Rouse

MADE WITH ORGANIC INGREDIENTS. MADE WITHOUT GLUTEN, SOY, DAIRY, GMOs.

Available in select stores.

HealthySkoop.com • Boulder, Colorado

E AT | AROUND THE WORLD

A Taste of THAILAND Fresh flavors of coconut, curry and lemongrass come together with a hefty dose of heat in this Southeast Asian cuisine.

BY REBECCA TREON

I

t’s challenging to classify Thai food.

The labels “salty, sweet, sour, spicy” are too general, because those elements are found in many cuisines.

Instead, Thai cooking takes all these seemingly contrasting elements and puts them together in harmonious dishes.

Thai cooking is layered and nuanced, light and flavorful, and relies on fresh aromatic herbs and high-level spice.

Like its layers of flavor, Thailand draws influences from countries nearby—China, Malaysia, Laos, Cambodia and Indonesia—each adding its own unique riff.

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“People in the U.S. are familiar with the Thai cuisine that is served in restaurants, but when you actually go to Thailand, there is so much more,” says Leela Punyaratabandhu, blogger and author of several Thai cookbooks, including Bangkok (Ten Speed, 2017). “Food from American Thai restaurants has been changed to incorporate the flavors that appeal to Americans, but it’s a good starting point for people who want to cook Thai food.”

Punyaratabandhu says stocking the kitchen with typical Thai ingredients isn’t difficult—most items are readily available. Coconut milk, lemongrass, cilantro, rice and rice noodles, and garlic are all common ingredients in Thai cooking. Red, green and yellow curry paste are also essential. “There’s no shame in using premade curry,” she says. Other common items, like kaffir lime leaves and fish sauce (Red Boat is a favorite of many chefs) can easily be found at an Asian market. A paste made of garlic, white peppercorns and HTRICE TRY RIG f rice with cilantro is a common homeind o A new k peas, peas and k made blend at the heart of ic h in c lentils, of prote a boost Thai cuisine, too. “Thai moms rice, for ith lower carbo e r, w and fibe than plain whit have this on hand all the hydrates s in just 10­­-12 k time,” says Punyaratabandhu. rice. Coo tes, too! minu “This is central to our cooking.

It’s simple and easy and gives a basic Thai taste to a dish.”

For people who may find the breadth of Thai cooking intimidating, Punyaratabandhu advises to just begin where you are. Perhaps you have a limited knowledge of spices, but that’s no reason to feel overwhelmed or inferior, she says.

“Instead, look at it as a starting point.” If you want to replicate the tom yum soup or pad thai from your favorite local restaurant, she suggests starting by identifying the flavors you taste. Once those are recognized, it becomes easier to “reverse-engineer” a recipe.

With the help of a good cookbook, home cooks can create the dishes they enjoy most when dining out, and once they master those flavors, explore from there. Like Punyaratabandhu recommends: “Start with what you know.”

REZEL KEALOHA

Sights and flavors of Thailand: (top) a typical food street market and (bottom) one of the famous Phi Phi Islands, off the coast of Krabi, Thailand.

Tofu Pineapple Fried RightRice PREP TIME: 15 MINUTES | COOK TIME: 10 MINUTES | SERVES 4

Fried rice is the perfect way to bring together ingredients you have on hand. Feel free to replace the vegetables with what you have available and to add in pork or chicken in addition to the tofu.

It’s a quick midweek meal that refreshes leftovers in a flash.

1 package Thai Curry RightRice 1 ⁄3 cups vegetable stock 1

1 (10-ounce) pack firm tofu, cut into ½-inch cubes ¼ cup olive oil Salt and pepper, to season 1 large shallot, finely diced 2 cloves garlic, finely diced 1-inch piece ginger, finely grated DIRECTIONS 1. Prepare RightRice according to package directions, using vegetable stock as the liquid. Once cooked, transfer to a large plate to cool.

2. Preheat oven to 350º.

3. Dress tofu cubes with half the olive oil and season with salt and pepper. Place tofu on a baking tray. Make sure cubes do not overlap. Bake 15 minutes, until crispy.

4. In a large wok or frying pan, cook shallot with remaining olive oil for 4 minutes, until fragrant and

1 red bell pepper, cut into ½-inch cubes 1 large carrot, cut into ½-inch cubes ½ cup frozen peas ½ cup diced fresh pineapple 1 tablespoon fish sauce 2 tablespoons green onion, sliced 2 tablespoons cilantro

translucent. Add garlic and ginger, and cook 2 minutes. Add red pepper and carrots, and cook 5 more minutes.

5. Add tofu, peas and pineapple to wok, and stir 1 minute to heat through. Turn off heat and add in rice; mix well. Season with fish sauce.

6. Divide rice among four bowls and garnish with green onions and cilantro.

PER SERVING: 539 CAL; 12 G PROTEIN; 17 G FAT; 84 G CARB; 475 MG SODIUM; 5 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

THIS RECIPE COMES COURTESY OF RIGHTRICE. FOR MORE DELICIOUS, EASY-TO-MAKE RICE DISHES, VISIT LIVENATURALLYMAGAZINE.COM.

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X X X X X X X X | E AT

A

SUGAR IS AN EVER-PRESENT TASTE-BUD TANTALIZER. BUT SOME EXPERTS SAY IT’S THE SOURCE OF MANY OF OUR WESTERN-LIFESTYLE HEALTH WOES. ARE THEY RIGHT? OR CAN IT BE PART OF A HEALTHY DIET? PHOTO CREDIT

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(OR NOT-SO-SWEET)

B Y K E L L E E K ATA G I

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food) should make up no more than 10 percent of the calories we consume (see “In Real Terms” for what that looks like in daily life). The American Heart Association pushes for even tighter limits: closer to 5 percent of daily calories (100 calories for women; 150 for men).

WHAT IS SUGAR?

Americans are sweet on sugar, consuming 94 grams (376 calories worth) per day on average, according to U.S. Department of Agriculture estimates. What is under debate is whether our sugar habits are harming our health. Statistics show a clear correlation between increased sugar consumption and an exponential rise in conditions such as diabetes, obesity, heart disease, fatty liver disease, dementia, and even depression and mood issues. But correlation doesn’t prove that sugar is causing these diseases, and some experts contend that it’s simply the extra calories we’re consuming that are the culprit, not sugar itself.

“The problem is total calories,” says Julie Miller Jones, L.N., C.N.S., professor emeritus of nutrition in St. Catherine University’s Department of Family, Consumer and Nutritional Sciences. Citing a systematic review published in 2016 in the British Medical Bulletin, Jones claims that sugar has “no unique diabetogenic effect at physiological levels.”

Not so, argue other experts, such as Gary Taubes, author of The Case Against Sugar (Anchor, 2017). In it he writes: “…sugars like sucrose and high-fructose corn syrup are fundamental causes of diabetes and obesity.…

It’s not because we eat too much of these sugars…but because they have unique physiological, metabolic and endocrinological (i.e., hormonal) effects in the human body that directly trigger these disorders.”

So, who’s right? In short, it’s complicated. But here, we tap researchers and mine the scientific data to help you decide if sugar can be part of a healthy diet—and if so, how much.

A BRIEF HISTORY From the late 1800s to the 1960s and early ’70s, sugar was a prime suspect for the rise of diabetes, heart disease and other maladies associated with a Western lifestyle. By the late ’70s, however, research out of Harvard University and elsewhere had implicated fat as the primary culprit. Manufacturers responded with an increase in highly processed, high-sugar foods, causing per person sugar consumption to grow from 87 daily grams in 1970 to a peak of 111 grams in 1999.

But not everyone was convinced of sugar’s innocence, and as studies continued to examine its effect on our bodies, the finger began to point back at sugar—so much so that the current version of the Dietary Guidelines for Americans, updated every five years, is the first to advocate limiting how much sugar we eat. Its recommendation: Added sugars (those not occurring naturally in a particular

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WHEN SUGAR GOES ROGUE When we encounter sugar in its natural form—say, in fruit—the fiber (and potentially other nutrients) in the food does a lot to slow down and offset the liver’s response to fructose, Stanhope says.

In practical terms, this means that for most healthy people—those without digestive issues or the metabolic risk factors mentioned above—eating fruit, at least in moderation, is much less likely to increase disease risk factors than sugar that has been separated from its food source and refined, namely table sugar (also called sucrose) and high-fructose corn syrup.

In addition, it’s hard to eat enough fruit to match the level of processed sugar people consume in beverages and other sweets, Stanhope says. “When we asked people to consume 25 percent of their energy in fruit in one day, most couldn’t do it. The ones who did said it hurt to do so,” she explains. “But no one had any problem drinking 25 percent of their calorie requirement as a sugar-sweetened beverage.”

Even refined starches (white bread, rice, pasta) don’t seem to be as detrimental, at least in terms of metabolic disease. Stanhope points to a study published in 2015 in The Journal of Clinical Endocrinology & Metabolism that compared fructose-beverage consumption with the same number of calories eaten as refined, white, starchy foods like bread and rice. Metabolic-disease markers rose when subjects consumed the fructose drinks compared with when they consumed the starch diet. “Compared to refined pasta, white bread and white rice, sugar-sweetened beverages are so much worse,” Stanhope says. “There’s no doubt about that.”

So how bad are processed sugars? In another study, published in 2015 in the American Journal of Clinical

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THERE’S NO QUESTION:

Part of the rub in determining how sugar affects us is that there’s no simple definition of sugar. We use it as a catchall term to describe a variety of chemical compounds, primarily with the ending “ose”: glucose, fructose, sucrose, lactose (see “The Many Forms of Sugar” for a rundown of these terms and more). The sugar in most foods is a combination of two or more of these forms. A medium-sized pear, for example, contains 4.9 grams of glucose, 11.1 grams of fructose and 1.4 grams of sucrose (a combo of glucose and fructose).

Our bodies metabolize these various forms of sugar in different ways. For example, glucose and fructose are chemically identical, but they’re shaped differently enough that our bodies metabolize them differently, says Kimber Stanhope, Ph.D., R.D., of University of California Davis, a renowned researcher in the field of sugar science.

In short, Stanhope says, the liver uses glucose as it needs it; otherwise it’s distributed to other cells throughout the body that can use it for energy. With fructose, however, the liver takes it in whether it needs it or not. When it gets overloaded with fructose, it turns the fructose into fat, leading to increased triglyceride and cholesterol levels in the blood and increased levels of fat in the liver—all of which are metabolic risk factors associated with insulin resistance, diabetes and heart disease, she explains.

X X X X X X X X | E AT

SUCROSE.

the many forms

of sugar Sugar is not a simple term.

Following are the most common substances it can refer to:

HIGH-FRUCTOSE. CORN SYRUP.

CHECK THOSE LABELS!

Your body’s preferred form of sugar and the type found in your blood. It’s a monosaccharide, which means it’s in its simplest form and can’t be broken down into other substances. There are small amounts of the monosaccharide glucose in fruits and vegetables. Much of the glucose we get from our foods come from the long chains of glucose that make up the starch in grains, potatoes, legumes and vegetables. The intestine breaks the chains down into the individual glucose molecules.

FRUCTOSE. The sweetest form of sugar. It’s also a monosaccharide and is the primary sugar in many fruits. It’s the form most implicated in metabolic-disease markers.

AGAVE AND. HONEY. Both are sweeteners derived from natural sources, although processing may negate any benefits that lends. Agave is especially high in fructose, while honey is more balanced between glucose and fructose and has less sugar overall.

LACTOSE. A naturally occurring disaccharide sugar found in milk, made of one glucose molecule and one galactose molecule.

PHOTO CREDIT

Most current nutrition labels make it hard to tell whether sugars occur naturally in a product or were added during processing. By Jan. 1, 2020, large manufacturers ($10 million or more in sales) will be required to include a line indicating amounts of added sugars. Smaller companies have until Jan. 1, 2021, to comply.

Processed from corn to contain more fructose than regular corn syrup, which contains only glucose.

Formulations vary from about 55 percent fructose and 42 percent glucose (likely the most common formula) to as high as 90 percent fructose.

GLUCOSE.

It’s a disaccharide, made of one glucose molecule and one fructose molecule, which means the body has to break it down. It’s found in fruits and vegetables.

Most of the sucrose we consume is the refined white sugar extracted and purified from sugar cane and sugar beet that is in our sugar bowls and added to our processed foods.

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Nutrition, Stanhope found a very strong dose response effect of sugar, meaning that the more high-fructose corn syrup in the beverage provided to the subjects, the bigger the jump in their disease risk factors. To her astonishment, even the group that received just 10 percent of their daily energy requirement as a beverage sweetened with high-fructose corn syrup had increases in metabolic disease risk factors compared with baseline levels in just two weeks. “This was in young, healthy subjects drinking the equivalent of one and a half cans of soda per day for 14 days,” Stanhope says. “I was Calories. Grams. Teaspoons. floored—very, very surprised that risk Sugar-consumption factors would increase that quickly.” recommendations come Fortunately, lowering sugar in many forms. Here, we consumption may reverse metabolhelp you understand what ic-disease markers just as quickly. they look like in real life.

A 2016 study in the journal Obesity The 2015–2020 Dietary reported that obese adolescents with Guidelines for Americans metabolic syndrome who reduced advocate limiting intake of sugar from 28 percent of their calories added sugars to no more to 10 percent, substituting those than 10 percent of all calories calories with starch, saw improvements consumed. For someone in blood pressure; liver fat; triglyceride, eating 2,000 calories per insulin and LDL-cholesterol levels; and day, that equates to: glucose tolerance—in just nine days, whether or not they lost weight.

IN REAL TERMS

200

CALORIES FROM SUGAR

1.25

(12-OUNCE) CANS OF COCA-COLA

50

GRAMS OF SUGAR

12.5

TEASPOONS OF SUGAR

11

OREO COOKIES

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WHAT WE DON’T KNOW These studies are just a few of many that suggest processed sugar is a—if not the—major factor in Westernlifestyle diseases like diabetes and heart disease. In fact, Stanhope contends that the totality of the evidence—meaning all the various studies that exist—indicates that sugar, at least in the form of sugar-sweetened beverages, promotes obesity, diabetes and cardiovascular disease. The effect of sugar in solid food, like cookies or ice cream, is much harder to measure, she says, because it’s difficult to isolate its effects from other components of the food, such as fat.

Stanhope concedes that many experts still do not agree that sugar has negative health effects beyond being a potential source of too many calories that can lead to weight gain. This may be partly because the “causal evidence” from human dietary-intervention studies relies on increases in risk factors such as insulin resistance and blood triglyceride and cholesterol levels rather than direct evidence that sugar consumption causes heart disease—largely because it’s unethical to conduct an intervention study with the intent to see if the provided diet will cause heart disease. However, Stanhope says, it’s notoriously hard and expensive to measure insulin resistance, the major risk factor for diabetes, which means

many studies rely on a less expensive—and much less reliable—measurement process, leading to inconclusive results (like the ones Miller Jones noted)—hence the difficulty of pinning the rise in diabetes on sugar consumption.

Consequently, we can’t say for sure if modest sugar consumption can be part of a healthy diet. But Stanhope points to a population study in JAMA Internal Medicine indicating that people who consumed an average of 11 percent of their daily calories as added sugar—just a smidge higher than the government’s “10 percent of calories” recommendation—had an 8 percent greater risk of dying of cardiovascular disease over a 15-year period than people who got about 7 percent of their daily calories from added sugar. “How low do we really need to go to ensure we are not increasing our risk of disease?”

Stanhope asks. “I would like to know that answer, but I don’t know where the money’s going to come from for us to be able to find out.”

THE TAKEAWAY The science may be incomplete, but enough evidence exists to confirm the wisdom of restricting calories from added sugar to 10 percent or fewer of total calories, as the 2015–2020 Dietary Guidelines for Americans recommends.

Doing so, however, may be a challenge—partly because sugar shows strong signs of being addictive, says Nicole Avena, Ph.D., a research neuroscientist in the fields of nutrition and addiction. “Whether the studies are done on lab rats or people, they all point back to the fact that if we let them have lots and lots of sugar, they end up showing signs of addiction and showing changes in the brain that are similar to what you’d see with an addiction,” she says.

“The physical withdrawal patterns aren’t the same as you would see with, say, an opiate, but that’s true for nicotine as well, and there’s no question that it’s addictive.”

Similar to a drug—and unlike most other foods—sugar activates the brain’s reward centers and releases dopamine each time it’s consumed. Also, as with many drugs, over time, greater sugar quantities are needed to get an equivalent dopamine response.

TAMING YOUR SWEET TOOTH If you want to lower your sugar intake, many experts—including Avena—agree on what not to do: Don’t go cold turkey. “That’s counterintuitive to the addiction model,” Avena concedes. “But sugar is such a big part of our American diet. I find that when people just cut it all out immediately, it sets them up for failure.”

Instead, Avena suggests identifying your greatest source of sugar—perhaps soda or candy. Then, analyze what you enjoy most about it—whether it’s the carbonation or the caffeine or a particular flavor or texture—and swap it out with a low- or no-sugar food that has the same trait. After that change has become a habit, repeat the process with other sources.

Nutrition expert JJ Virgin, author of JJ Virgin’s Sugar Impact Diet (Grand Central Life & Style, 2016), advocates a similar approach of starting with small substitutions, building up to a two-week period with zero fructose, even from fruit. “What you’re doing during this time,” Virgin says, “is retraining your taste buds to appreciate natural sweetness, to appreciate savory and spicy. You begin to balance your blood sugar and your insulin levels.

And, best of all, once you come off of high-sugar foods, you get to where you don’t even want them anymore.”

sugar

alternatives Don’t want to give up on sweet?

These all-natural sugar alternatives are popping up more and more in packaged products—and beverages. You can even cook and bake with them.

STEVIA. Derived from a small shrub native to South America, this sweetener provides 0 calories and has a 0 rank on the glycemic index, meaning it doesn’t raise blood sugar or insulin levels.

XYLITOL. A sugar alcohol with a sweetness similar to sugar, extracted from corn or birch wood and found naturally in many fruits and vegetables.

Has 2.4 calories per gram, 40 percent less than regular sugar.

ERYTHRITOL. Similar to xylitol, this is a sugar alcohol with even fewer calories: 0.24 calories per gram, about 6 percent of the calories of regular sugar.

SHUTTERSTOCK PHOTO CREDIT

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MONK FRUIT. About 150–200 times sweeter than sugar, this sweetener is derived from the extract of the fruit, which is native to Southeast Asia, and has 0 calories and a glycemic index of 0.

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BOOST

Skullcap’s blue flowers are said to resemble the helmets of medieval European soldiers—hence the “skullcap.”

THE SCIENCE

Skullcap

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Two varieties of this powerful herb can curb anxiety, enhance memory, reduce inflammation and more. B Y K E L L E E K ATA G I WHAT IS IT?

USE IT FOR

Skullcap is an antioxidant herb from the mint family. Its name purportedly comes from the shape of its flower, which resembles a medieval helmet. Two main varieties are used as supplements: Scutellaria lateriflora or American skullcap, and Scutellaria baicalensis or Chinese skullcap. Each has different reported benefits.

American skullcap may ease anxiety and muscle spasms, and elevate mood. Chinese skullcap is used to enhance memory, protect brain cells, reduce blood sugar and treat respiratory infections. Both kinds may decrease inflammation, reduce hardening of the arteries and prevent the growth of certain cancers.

Traditional use and anecdotal evidence is plentiful, but modern, scientific studies on skullcap are limited. A placebo-controlled, double-blind study found that American skullcap diminished anxiety in its 19 subjects, and multiple animal studies have shown Chinese skullcap to improve cognitive function. Multiple in vivo studies suggest that both American and Chinese varieties can inhibit cancer cells; specifically, skullcap has shown effects against prostate, lung, brain and fibrosarcoma (connective tissue) cancer cells.

HOW TO TAKE IT Skullcap is most common in capsule and tincture form, but it is also sold dried to be used for tea. No medicinal dose has been determined, so consult your health practitioner. The primary reported side effect is that it can slow down your central nervous system, so avoid taking it for two weeks before undergoing anesthesia. Chinese skullcap can also lower blood sugar levels, so diabetics should use with caution.

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S U P P L E M E N TA L H E A LT H C A R E

Sleep Tight If insomnia is getting the best of you at night, consider these natural remedies.

B Y N A N C Y C O U LT E R - P A R K E R

I

“The most common sleep problem is simply not getting enough hours of sleep.

About 40 percent of adults don’t get seven hours or more,” says Catherine Darley, N.D., founder of the Institute of Naturopathic Sleep Medicine in Seattle.

“People should feel energetic and on top of their game throughout the day, with maybe a little dip in their energy midafternoon. They should not feel like they have to sleep or must have caffeine to get going.” Likewise, she says, if you sleep more on the weekends or on vacation, that too is a sign of not getting enough sleep. Conversely, if a person is spending time in bed but not sleeping, it can be a sign of an underlying health issue that needs to be addressed.

An inability to sleep can in fact be a window into our health. “There are many

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things that cause insomnia; there also are very many things that insomnia causes.

It’s kind of a circular thing,” says Amy Rothenberg, N.D., who practices natural medicine in Connecticut. “Insomnia can cause so many problems, and not just around the things you would think of like a lack of focus, creativity and coordination. All the statistics point to a lack of sleep increasing the risk of a number of chronic diseases.”

Research has associated poor sleep with heart disease and stroke, hormone and blood-sugar-regulation issues, obesity, and even cancer. This is why Rothenberg says when she works with a patient, it’s important to gauge their quantity and quality of sleep. “It’s a reflection of overall health and impacts overall health,” she says.

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n the busy pace of everyday life, there are many factors that work to keep us healthy. Unfortunately, at times it can be a little too easy to take these pillars of health—nutrition, exercise, sleep—for granted. Just as we fudge on eating healthy and exercising, we don’t always give sleep the credit it’s due. The National Institutes of Health recommends that adults older than 18 get seven to nine hours of sleep each night. When we don’t, we set ourselves up for myriad health issues.

S U P P L E M E N TA L H E A LT H C A R E | B O O S T

Both Darley and Rothenberg emphasize sleep hygiene, such as no screen time or bright light before bed and limiting caffeine and alcohol intake. Rothenberg points to the importance of exercise in mitigating stress and aiding sleep, and Darley’s first go-to is usually cognitive-behavioral therapy. “There are a lot of psychological factors that contribute to insomnia, and supplements don’t address those or remove them,” she says.

Even so, dietary supplements can be a good option to include in an overall sleep toolkit, because they are not habit-forming, nor do they have side effects, as many prescription drugs do.

When trying a new sleep supplement, wait two weeks to evaluate its effectiveness, says Catherine Darley, N.D. “Give it time to react and take effect. Sometimes, people having sleep difficulties can get really panicked looking for results. It can be helpful knowing that you are just going to stick with a therapy for a few weeks to see how it works.” Committing to a time frame can help people stay calm, Darley says, and it’s better than switching the therapy every other night. Here are Rothenberg’s and Darley’s top suggestions for natural sleep remedies. »

MELATONIN.

L-THEANINE.

This sleep hormone, which influences the sleep-wake cycle, is produced naturally from the amino acid tryptophan and secreted by the pineal gland in the brain and microbiome. Our natural melatonin levels decline as we get older, Darley says, so it is common for older people to use melatonin for a longer period of time. But keep doses relatively low, Darley recommends. If you are falling asleep easily but waking up in the middle of the night, then consider taking a timed-release melatonin. A recent study found that sustained-release of 2 mg of melatonin given to insomnia patients ages 55 to 80 was notably effective. Recommended dose: 1 to 3 mg before bedtime.

This amino acid is found in tea leaves, particularly green tea. It’s also found in some mushrooms. What does it do? It helps transmit nerve impulses to the brain. “I use it with people having a harder time budging insomnia,” Rothenberg says. L-theanine boosts brain-calming neurotransmitters such as GABA, serotonin and dopamine, and for this reason is considered an effective, gentle and helpful supplement to calm a restless, active mind at bedtime. GABA, which is also an amino acid and used for reducing anxiety, is often paired with L-theanine in sleep formulas to assist GABA uptake. Recommended dose: 200 mg at bedtime or half an hour before.

GLYCINE.

This herb is thought to decrease sleep latency, or the time it takes to fall asleep.

Studies suggest that it helps with insomnia and improves sleep quality. It can take time to be effective, so if this is your supplement of choice, Darley says, give it a couple of weeks to work.

Recommended dose: There is not a standard dose; studies recommend between 400 to 900 mg taken 30 to 45 minutes before bed, or as early as two hours before bed.

This nonessential (meaning our body produces it, so we don’t have to get it through diet alone) amino acid is an inhibitory neurotransmitter in the central nervous system. What does this mean? It actually lowers your core body temperature. “Our core body temp is not steady throughout the 24-hour day. It goes down before bed, and when it is decreasing or low we will feel sleepy. Glycine has been shown to decrease the amount of time it takes to fall asleep,” Darley says. Recommended dose: 3 grams.

VALERIAN.

Additional Natural Remedies Try calming chamomile tea or decaffeinated green tea before bedtime. Green tea is rich in L-theanine, and chamomile contains an antioxidant called apigenin that is thought to decrease anxiety and mellow us out. Similarly, diffusing lavender oil in your room before sleep or rubbing a few drops on your neck and temples, or even your pillow, can also induce sleep. “It’s not just a cultural myth; lavender is showing that it does improve sleep quality, and people feel less sleepy upon wakening. Try one of those aromatherapy pillows or a drop or two of lavender oil on your pillow,” Darley says.

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LIVENATURALLYMAGAZINE.COM

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TRY

A ‘New’ Panna Cotta

IF YOU DON’T WANT TO SERVE THESE IN THE RAMEKINS

Dip one at a time into a bowl of hot water for 3 seconds.

Run a thin knife around inside edge and invert onto center of a small plate. Tap gently to “pop” panna cotta out.

Goodbye heavy cream and hello oat milk in this dairy-free dessert.

BY DINA DELEASA-GONSAR

Made from steel-cut oats or whole groats soaked in water, blended and then strained, oat milk is the new kid on the nondairy milk block.

It’s high in fiber and vitamin D, and its thicker consistency and slightly sweet flavor make it a perfect swap for heavy cream in this delicious panna cotta.

Oat Milk Panna Cotta with Peaches SERVES 4

3 tablespoons cold water

2 cups oat milk 1 cup coconut milk ⁄3 cup brown sugar

1

¼ teaspoon ground cinnamon 1½ teaspoons vanilla extract PEACH TOPPING ½ cup water 1 tablespoon brown sugar ⁄3 cup quick oats

1

1 tablespoon cornstarch 3 cups peaches, peeled and chopped into small cubes 1 tablespoon maple syrup 1 tablespoon fresh basil, chopped

64

SUMMER 2019 | LIVE NATURALLY

DIRECTIONS 1. In a small saucepan, add cold water and sprinkle gelatin over it. Heat gelatin mixture over low heat, until fully dissolved. Remove from heat, and set aside.

2. In a large saucepan over medium heat, combine oat milk, coconut milk and sugar. Bring to a boil, stirring to help sugar dissolve. Once mixture has heated through and sugar has dissolved, remove from heat.

3. Stir in cinnamon, vanilla extract and gelatin mixture.

4. Divide mixture into ramekins. Let cool to room temperature; then put in refrigerator to chill, covered, for 4 hours or overnight.

5. For topping, combine the water, sugar, quick oats and cornstarch in a saucepan; bring to a boil over medium heat. Add peaches, and simmer 2 minutes.

6. Remove pan from heat, and stir in maple syrup and basil. Spoon over the panna cotta, and serve.

PER SERVING: 249 CAL; 4 G PROTEIN; 11 G FAT; 33 G CARB (25 G SUGARS); 58 MG SODIUM; 3 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

Dina Deleasa-Gonsar loves to create recipes and, in particular, experiment with ingredients. See more of her creations at dishitgirl.com.

JENNIFER OLSON; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

1 tablespoon (about 1 packet) unflavored gelatin

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