Optimum Wellness Magazine Summer 2013

juicy secrets: 10 recipes to make the most of summer’s bounty

eat | think | move

vine dining

With a long season and countless varieties, tomatoes enliven every dish

Save the Date!

King soope rs health & w ellness expo october 5 p. 16

Should you go gluten-free? p. 28 Take a hike: 14ers made easy p. 32 Pet project: How animals improve your health p. 23

Compliments of

summer 2013

MULTI VITAMIN MULTI VITAMIN

CALCIUM+VITAMIN D

PLAYMAKER

CALCIUM+VITAMIN D

VITAMINS ARE: Corn Syrup Free Vegan All Natural Fruit Flavors & Colors Preservative Free Easily Absorbed Free of Gelatin, Wheat (gluten), Milk, Eggs, Soy, Tree Nuts, Peanuts & Animal Derivatives

TOM SCHAAR

Pro Skateboarder

LINDSEY VONN Pro Skier

KEVIN LOVE

Pro Basketball Player

DARREN MCFADDEN Pro Football Player

CARLOS GONZALEZ Pro Baseball Player

PLAYMAKERNUTRITION.COM ERIK JOHNSON

Pro Hockey Player

TOBIN HEATH

Pro Soccer Player

from the founder Warmin’ Up. Ah, the joys of warm weather: camping, water sports, gardening, baseball, the great outdoors. As much as I love winter and spring in Colorado for the skiing and the mild temperatures, the fresh produce of summer and early fall is something I always eagerly anticipate. Just this morning I bit into a juicy pluot—a hybrid of a plum and an apricot—and reveled in the flavors of summer.

If you’re as happy about the season as I am, you probably overbuy fresh produce when you see all the amazing fruits and vegetables at your grocery store this time of year. Don’t let it go to waste: When you find you’ve overdone it, consider juicing your extra produce. For fresh ideas, check out our two articles about juicing on pages 7 and 11.

One prime summer and early fall crop worth stocking up on is tomatoes, especially heirlooms. Throughout the summer, ask your local store’s produce manager if he or she expects to get heirlooms in the store, and pick up a selection when they’re available. They’re usually more expensive than hybrid varieties, but they’re worth the splurge at least once a summer. When heirlooms aren’t available, experiment with the varieties your store does carry, including Roma, vine-ripened, cherry, plum and beefsteak. Tomatoes are at their best during the summer and fall, and there are a wealth of ways and reasons to prepare them. For ideas—and for the scoop on why they’re so good for you—turn to pages 9 and 40.

Also, because we know you care about your health and your family’s health, now is the time to mark your calendar for the first-ever King Soopers/City Market Health & Wellness Expo on October 5 at the Colorado Convention Center.

Exciting speakers, food samples, immunizations, a mini–health clinic, and a huge selection of local, natural, organic and gluten-free products are just a taste of the exhibits you’ll encounter at this wellness-inspiring expo. Check out page 16 for more details.

Elsewhere in the magazine, you’ll read about the health benefits of owning pets, the emergence of urban bike parks and several programs around the country that are empowering young girls through athletics and academics.

Stay cool. Stay hydrated. Think big, eat smart and move often.

If you’re as happy about the season as I am, you probably overbuy fresh produce. Don’t let it go to waste: When you find you’ve overdone it, consider juicing.

summer 2013 | volume 01 issue 03 optimumwellnessmagazine.com

Blessings,

OW Online Now! Visit our all-new website at optimumwellnessmagazine.com for a wealth of reliable, up-to-date health info.

We’re mobile-friendly too!

Dr. James Rouse, ND

Founder James Rouse, ND

ACTING EDITOR Kellee Katagi

editorial director Debra Rouse, ND

Creative Director Tom Visocchi

Publisher Deborah Juris

Copy Editor Julie Van Keuren

Editor Deborah Williams

Project Manager Susan Humphrey

Contributing Writers Berne Broudy, Nancy Coulter-Parker Contributing Artists Casey Day, Amanda Lenz, Jeff Nelson, Marc Piscotty, Annette Slade, Anthony Wilhelms

Published by

www.hungryeyemedia.com

800.852.0857

Summer 2013 / Optimum Wellness

1

issue 03: summer 2013

contents.

health & wellness expo October 5: tips for healthy living, food samples, guest speakers.

See page 16.

features.

26 g irls move, girls thrive

Experts agree: When girls succeed physically, it helps their emotions, too. But sometimes they need a little help to get started. These three groups give girls that extra edge.

By Berne Broudy

28 GO od-bye gluten?

People everywhere are swearing off gluten.

But is it really so bad? How to know whether you too should go gluten-free.

By Nancy Coulter-Parker

departments.

05 Can you prevent cancer

by eating right? Plus, find the right juicer for you, and experts weigh in on which trendy diets are the healthiest.

eat.

09 celebrate tomatoes

Red or yellow, heirloom or Roma, on pizza or in salsa. Enjoy this versatile fruit all summer, and well into the fall.

11 drink to your health

Make the most of the season’s abundant produce with nutritious, delicious juice. Here are top juicing tips and three great recipes.

14 cool chiles

These seasonal chile peppers are low on heat but high in flavor.

2 Summer 2013 / Optimum Wellness

think.

23 t he pet

prescription What’s the best medicine? Furry friends may just rival laughter.

24 w ord play

Change your words, change your life. A new look at a time-honored technique that can help you work and play well with others.

move.

31 e asy rider

Never-evers, experts and everyone in between is taking to the trail at urban mountain bike parks.

32 high stepping

Yes, you too can climb a 14er. Tips for novices, families and adventurers on meeting this (literally) lofty goal.

recipes.

40 Season’s eatings Watermelon tomato towers, stuffed green chiles and more.

improve.

44 lighten up

Swap fried chicken for this scrumptious, guilt-free grilled variety, flavored with seasonal fruits.

special section.

36 supplement solutions

Find answers to your nutrition questions at King Soopers/ City Market’s Optimum Wellness Centers.

shutterstock, juicer courstey of breville

begin.

begin.

Q&A

With Denver Naturopathic Practitioner Jacob Schor Can we really prevent or treat cancer with food? BY debra rouse, nd

marc piscotty

There’s something about being a naturopathic doctor that invites people’s unsolicited diet confessions. They unload their guilt about unhealthy eating habits, admit their weaknesses and vices, and express concern about whether their poor choices might lead to cancer someday. But it’s not always clear whether these people are seeking consultation or just catharsis.

On some level, advising them is my professional duty. Isn’t that what I’d do if it were my best friend or a family member? The bigger question is: Would my advice truly help prevent them from getting cancer or help heal the cancer they already have? To get a colleague’s take on the matter, I turned to Denver naturopathic doctor and president of the Oncology Association of Naturopathic Physicians, Jacob Schor, ND. Seventy percent of Schor’s patients come to him seeking cancer support.

Many naturopaths believe we can prevent and treat cancer through diet: by choosing whole, organic foods and avoiding offenders like processed foods, refined flours and sugars, alcohol, and dairy products. Is diet always a precursor to chronic illness? Treating and preventing cancer isn’t so predictable. Many experts and books suggest that one

of the easiest things for a person touched by cancer to address is his or her diet. But doing a dietary 180 can cause significant stress, which does not help the healing process. Different cancers require different dietary strategies. Hormone-dependent cancers versus brain tumors, for example, require different dietary approaches.

What is a reasonable strategy that most people—with or without cancer or chronic illness—can follow to lower their disease risk? Increase intake of vegetables, fruits, extra-virgin olive oil and unsaturated fats. Decrease consumption of meat, refined carbohydrates (flour products, baked goods, white rice, chips, continued on page 6 4 Summer 2013 / Optimum Wellness

5

begin.

Dr. Schor’s Top Foods to Eat: • Raw broccoli salad, kale salad, broccoli sprouts • Seeds: flaxseeds, sesame, black cumin • Berries: blueberries, cherries • Legumes: dry beans, peas • Coffee (in moderation), green tea

Dr. Schor’s Top Foods to Avoid: • Processed foods (anything you can’t easily reproduce in your home kitchen) • Mashed potatoes, potato chips (simple starches) • White flour, white rice, white sugar • Overcooked meat and poultry skin

6 Summer 2013 / Optimum Wellness

fries and such), saturated fat, trans fats, sugar, red meat and fried foods. Avoiding unhealthy foods is much more important than adhering to a strict diet. Plus, foods may affect one cancer or illness differently than another. For example, alcohol appears to increase cancer risk in the upper gastrointestinal tract but decrease it in the lower GI tract. Alcohol consumption is actually associated with a lower risk of anal cancer than not drinking at all, but you should always drink in moderation.

What about soy? Have you seen a correlation with certain cancers? We’ve gone back and forth on this for years. Recently a large metaanalysis showed that soy is slightly protective— not enough to get excited about but still significant statistically. It’s important to note that this means whole soy foods such as soybeans and tofu, not soy isolates, which are different.

Which dietary habits are most likely to increase risk of cancer or chronic disease?

While we often focus on micronutrients and environmental toxins, the biggest dietary contributor to cancer is probably overconsumption of macronutrients. Put in simple English, we eat too much. As our bodies process foods, they create natural carcinogens; plus, we become overweight. Obesity, insulin resistance and diabetes probably increase cancer far more than any other dietary cause. If you add in smoking and lack of exercise, the list is nearly complete. The dangerous carcinogens we encounter in plastics, herbicides and pesticides may also raise risk for certain cancers, but cutting back on how much we eat will naturally reduce our exposure to these harmful substances.

“The biggest dietary contributor to cancer is probably overconsumption of macronutrients. Put in simple English, we eat too much.”

begin.

i

Need juicing tips and recipes? Turn to page 11.

CENTRIFUGAL JUICE EXTRACTOR

TRITURATING JUICE EXTRACTOR

MASTICATING JUICE EXTRACTOR

ELECTRIC CITRUS REAMER

HIGH-PERFORMANCE BLENDER

Find Your Juicer

There are hundreds of juicing machines out there. Which type is right for you?

PHOTOGRAPHY COURTESY OF OMEGA AND BREVILLE

Electric citrus reamer

Centrifugal juice extractor

• Orange • Lemon • Lime • Grapefruit

You press a half-piece of fruit over a ridged cone that spins to squeeze the juice out of the flesh. A filter catches bits of pulp and seeds, while juice drips through to a catch cup or basin.

• Inexpensive • Easy to operate • Usually easy to clean

• Most fruits • Most nonleafy vegetables

• Doesn’t work with noncitrus fruits or vegetables

• Noisy • The high-speed motor creates heat that can destroy some of the nutrients • Can be messy and difficult to clean

$-$$

You place peeled and cut pieces of produce through a top-loading spout. A high-speed rotating disk grates the produce, and the centrifugal force separates the pulp from the liquid, which drains into a catch basin.

• Fast • Easy to operate • Affordable

$$-$$$

Masticating juice extractor

Triturating juice extractor

High-Performance Blender

• All fruits and vegetables • Leafy greens • Wheatgrass • Herbs

• All fruits and vegetables • Leafy greens • Wheatgrass • Herbs

• All fruits and vegetables • Leafy greens • Wheatgrass • Herbs

You place cut or small whole pieces of produce through a top-loading spout.

A single-speed motor slowly turns an augerlike gear that squeezes or wrings liquid out of the produce.

These work like masticating extractors, but they have two augers placed close together so almost every bit of juice can be extracted from the produce.

Unlike juicers that separate the juice from the pulp, highperformance blenders have a single rotating blade that pulverizes the entire piece of produce into smaller and smaller pieces.

The higher the speed of the blade and the longer it runs, the more it will liquefy the produce.

• Very quiet • Preserves more nutrients than centrifugal extractors • Will not heat the produce during extraction • Expensive • Slow • Can be difficult to clean

• Quiet • Creates the least oxidation of any system, so juice stays fresh longer (up to three days) • Very expensive • Difficult to clean • Slow

• Easy to clean and operate • Retains the fiber content of produce

$$$$-$$$$$ • Does not separate the juice from the pulp

$$$-$$$$ $-$$$

KEY l Can Juice l How It Works l Pros l Cons l Cost Summer 2013 / Optimum Wellness

7

begin.

And the Winner is ...

Nutritionists evaluate how popular eating approaches stack up for weight loss and overall contribution to health.

U.S. News and World Report—with help from a panel of nutrition experts—recently assessed and rated 29 trending diets and eating strategies in seven categories, including safety, short- and long-term weight loss potential, and nutritional completeness. Here’s how a few of the most recognizable scored, on a scale of 1 to 5.

DASH: (Dietary Approaches to Stop Hypertension): Aims to lower blood 5 pressure, mainly through reduced-sodium foods. It emphasizes fruits, vegetables and low-fat dairy products but allows some lean meats, fish, beans and nuts. Overall score: 4.1

4

Mediterranean: Mimics eating habits common in Greece and southern Italy, encouraging plant-based foods such as whole grains, legumes, nuts, and olive and canola oils. It limits meat and seafood to a couple of times a week. Overall score: 3.9

3

Flexitarian: Suits those who like the idea of vegetarianism but don’t want to swear off meat entirely. Some adherents have two meatless days per week and limit meat and poultry intake to 26 weekly ounces.

Others have five meatless days and only 9 ounces of meat each week.

Overall score: 3.8

2

Vegan: Cuts out all animal products, including milk, eggs, honey, cheese and other dairy foods (vegetarianism eliminates only animal flesh). Vegetarianism and veganism have been linked to lower risk for some cancers, but they can leave followers short on protein and other nutrients important for health. Overall score: 3.0

1

weight loss Score

heart health Score

nutritional completeness

n DASH n Mediterranean n Flexitarian n Vegan

8 Summer 2013 / Optimum Wellness

n Paleo

Paleo (or the Caveman Diet): Recommends eating as people did thousands of years ago, which means consuming only forageable fruits, vegetables, wild game and grass-fed meats, and avoiding all grains, dairy products, legumes and refined sugars. Proponents contend that our modern diet is the root of many diseases, including diabetes and heart disease. OVERALL SCORE: 2.0

All About...

TOMATOES

At the store, look for tomatoes with tight, shiny and smooth skin with a sweet or spicy aroma.

Tomatoes that lack an aroma were probably picked too early, before they were allowed to ripen naturally, and they’ll have a bland flavor.

Stems usually indicate that the tomatoes were allowed to ripen on the vine, so they’ll have a better taste but a shorter shelf life.

We recommend choosing organic tomatoes when possible to avoid any unnecessary pesticide exposure; when you buy conventional, wash them thoroughly before eating. At home, avoid refrigerating tomatoes—the cold destroys their flavor and makes their flesh mealy and unappetizing.

ANNETTE SLADE

Technically a fruit but widely considered a vegetable, tomatoes are the fourth most popular market veggie in the United States (after potatoes, lettuce and onions) and the top homegrown garden crop.

Native to Central America, tomatoes appear in almost every national cuisine and are served any time of the year, whether fresh or processed.

Although the plump, shiny-red, baseball-size orbs known as slicing tomatoes are usually the most common in U.S. grocery stores, there are actually as many as 7,500 varieties of tomatoes, including heirlooms, which are found in stores and at farmers’ markets throughout the summer.

Lycopene, an antioxidant that gives tomatoes their rich, red color, has been linked to the prevention of certain cancers, macular degeneration, cardiovascular disease and stroke. Cooked or processed tomatoes contain higher amounts of lycopene compared with raw tomatoes, so feel free to use the canned versions in recipes.

And because lycopene is a fat-soluble carotenoid, add a little high-quality olive oil when making tomato sauces or bases for better absorption of the nutrient. Tomatoes are also a good source of vitamin C.

eat.

Summer 2013 / Optimum Wellness

9

Your perfect companion in a great tasting protein shake.

Sustained Nutrition for Busy You TM Svelte protein shakes are made from a blend of the finest quality ingredients, including fresh organic soymilk. They provide an excellent source of fiber and have complex carbohydrates for sustained energy.

Svelte ÂŽ shakes are delicious as ÂŽ

a meal replacement, for pre-or postworkout or as an anytime-on-the go snack to get you through your busy day. They deliver fantastic nutritional benefits with great taste and convenience — the perfect pairing for a perfect workout.

Visit us at sveltebrand.com

eat.

Drink to Your Health.

Your mother was right: You have to eat your veggies if you want to be strong. But if you can’t (or won’t) eat them, sipping them can deliver the nutrients you need.

By Deborah Williams

Nearly 90 percent of Americans fail to get their daily recommended servings of fruits (2 cups) and vegetables (2.5 cups), according to a 2010 study by the Centers for Disease Control and Prevention. If you dislike produce because of its taste or you suffer from the intestinal distress the high fiber content can cause, juicing is a palatable way to benefit from the hefty nutrient doses found in fruits and vegetables.

Annette Slade

Orange You Glad

More calorie-dense than whole foods and higher in sugar content, fresh juice—like almost anything—is best enjoyed in moderation (aim for 8 to 10 ounces). But juicing has never been trendier or easier to do yourself. Here’s the lowdown on what you can juice and how.

Breakfast Envy

Timing is Everything Fresh juice oxidizes quickly, so make only what you’ll drink immediately.

For optimal nutrient absorption, drink your fresh juice early in the morning on an empty stomach.

Red All Over

Orange You Glad Juice:

Red All Over Juice:

Breakfast Envy Juice:

2 grapefruits, peeled or 2 medium apples 5 carrots 1 inch peeled ginger

1 red beet 1 carrot 1 celery stalk 2 plum tomatoes 2 cups of parsley 3 red radishes

1 medium green apple 1 medium cucumber 1 medium red bell pepper 1 cup kale leaves 1 medium tomato 1/2 medium lime

Pass all fruits and vegetables through a centrifugal or masticating juice extractor or use a highperformance blender or food processor for thicker juice. Drink immediately.

Summer 2013 / Optimum Wellness

11

eat.

The Right Balance To keep sugar content in check, aim for at least a 3-to-1 veggie-to-fruit ratio with your mixtures.

As you get more comfortable with the taste, you can up the veggie content.

Leafy greens

Veggies

Kale, collard greens, Swiss chard, spinach, cabbage, celery and parsley are loaded with vitamins and minerals and, when combined with cucumbers, tomatoes, carrots, apples and pears, they hardly taste like their whole versions. When juicing leafy greens, you’ll likely yield about 3 to 5 ounces of juice for every pound of produce, depending on your juicer. Strong centrifugal juicers can handle most greens, but masticating extractors are the best if you plan to juice often (see page 7).

Carrots, cucumbers and tomatoes top the list of juiceable veggies, but celery, broccoli, parsnips, beets, bell peppers and fennel are also great options. Pure vegetable juice can be strong and pungent and not for the faint of palate, but adding a low-sugar fruit, like a pear or a Granny Smith apple, or sweet herbs and roots, such as mint or ginger, balances veggies’ bitterness. Before juicing any vegetables, scrub them thoroughly or blanch them briefly in hot water to remove dirt and bugs without compro-

12 Summer 2013 / Optimum Wellness

Punch Up With Protein Blend your juice with a spoonful of chia seeds, protein powder, or a bit of nut milk or Greek yogurt to make a protein-packed smoothie.

warm up Fruits and veggies juice best when they’re at room temperature, so take them out of the refrigerator a few hours or the night before juicing.

mising their nutrients. Most veggies have less water than fruits, so consider using a masticating juicer, which will extract more liquid than centrifugal machines.

Annette Slade

Fruits & Berries Any fruit juice you can buy bottled in the store is worth trying to make at home. Beyond apples, oranges and cranberries, experiment with pineapple, cantaloupe, kiwi, grapefruit, pomegranate, peach, cherry, papaya, raspberries, blackberries and

blueberries. Keep in mind, however, that juicing strips produce of all of its fiber content (unless you add the extracted pulp back into the juice; blending retains fiber), without which your body will absorb the fruits’ sugar content much more rapidly.

Although the lack of fiber makes juice easy to digest and a good choice if you want to give your digestive system a rest, it also means you can end up with a sugar spike. Cut the sugar content of fresh juice by adding sweet potato or leafy greens to your drink. Or dilute the juice 50/50 with pure water.

Summer 2013 / Optimum Wellness

13

eat.

Buy It. Store It. Prep It. Although fresh chile peppers—including bell, jalapeño and habañero—are widely available year-round, late summer in Colorado and the American Southwest is affectionately known as Hatch chile season, thanks to the robust crop harvested in New Mexico’s Hatch Valley.

Buy It: Commonly mistaken as a specific variety of pepper, Hatch simply refers to the region where these flavorful chiles are grown. “The most popular varieties include Lumbre, Big Jim, Sandia, New Mexico 6 and Lumbre,” says Tina Cabrales, coordinator of the annual Hatch Chile Festival in late August.

Their sought-after, generally

mild flavor is attributed to Hatch Valley's rich soil, Cabrales says, but there are a lot of knockoffs, especially at farmers' markets and roadside stands. Anaheim, poblano and Colorado peppers are great substitutes when Hatch chiles aren’t available.

Pick peppers with smooth, firm, somewhat shiny skin that’s free of blemishes.

If fresh Hatch or Anaheim chiles aren't available, you can substitute canned whole, sliced or diced green chiles.

Store It: Most fresh chile varieties will keep for two weeks in a cool, dry place, such as a paper bag in a refrigerator. If you won’t use them within that time, hang or set the chiles out to dry, and then seal them in an airtight container. When you’re ready to use them, soak them in water for about an hour to bring them back to their original form. You can also grind dried peppers into powder for use in recipes.

14 Summer 2013 / Optimum Wellness

Prep It: Roasting is the preferred prep method for Hatch chiles because it brings out their mild, smoky flavor. Arrange them on a foil-lined baking sheet, and place under a broiler for 10 to 15 minutes, until the skin chars.

Remove and place in a large zip-top bag while chiles are still warm. Allow to sit in the sealed bag for about 20 minutes, and the charred skin will naturally loosen. When the peppers are cool, remove from the bag one by one and peel off the charred skin. You can freeze the roasted peppers at this point (in a wellsealed container) or gently slice open the peppers and remove the seeds before chopping, slicing or stuffing them.

Annette Slade

This vibrant Heirloom Tomato Chile Salsa spices up summer barbecues and complements any Mexican dish.

For recipe, turn to page 40.

PREMIUM NUTRITION FROM

NATURAL VITALITY For product information, visit www.naturalvitality.com • Free magazine subscription at www.organicconnectmag.com

Natural Calm is the leading magnesium supplement in the natural products market.

Kids Natural Calm Multi is the top-selling liquid multi for kids in the natural products market.

Organic Life Vitamins is a top-selling liquid multi that contains a premium nutritional foundation you can rely on every day.

Natural Calm Plus Calcium is a premium balanced magnesiumcalcium drink—one of the best ways to take calcium if you are supplementing.

king soopers health & wellness expo

16 Summer 2013 / Optimum Wellness

It All Starts With Food

Develop a workable nutrition strategy that fits your family at the King Soopers Health & Wellness Expo Few factors affect our health more consistently—from the womb to old age—as the food we eat. In fact, while healthy foods allow our bodies to operate as the brilliant machines they are, poor eating patterns developed even before birth and as infants can program us to become overweight and develop metabolic disorders later in life, according to EarlyNutrition, a joint research project by researchers from the United States, Australia and 13 European countries. In addition, the World Health Organization has found that obesity and being overweight are among the top five causes of death around the globe.

Proper nutrition, on the other hand, strengthens your immune system and benefits every part of your body: brain, heart, joints, muscles, and nervous and hormonal systems.

And while there’s a lot of nutrition information floating around, it can be hard to boil it down to a simple, practical eating strategy that your whole family can follow.

That’s why King Soopers is sponsoring the first-ever Health and Wellness Expo at the Colorado Convention Center on October 5, from 9 a.m. to 5 p.m. The expo will draw on the wealth of health, nutrition and wellness experts and resources available at King Soopers and City Market stores throughout the state. Through exciting speakers, nutrition classes and other opportunities, the expo will equip you to take charge of your health—and that of your whole family.

Get Started Now You don’t have to wait until the Expo to check out the everyday features that make King Soopers a one-stop shop for all your nutrition and wellness needs. King Soopers and City Market stores have pharmacies, and in select stores you’ll find registered dietitians, an Optimum Wellness Center with nutrition specialists, and the Little Clinic, where board-certified nurse practitioners or physician assistants provide high-quality, affordable health care for minor illnesses.

Plus, all King Soopers and City Market stores feature Simple Truth™ natural and organic products, including beverages, meats, snacks and much more. And be sure to look for the NuVal™ shelf labels and tags that make it easy to compare the nutritional values of foods as you shop.

Summer 2013 / Optimum Wellness

17

king soopers health & wellness expo

Other expo features include: • Q&A opportunities with registered dietitians, nutrition specialists and pharmacists • Guest speakers • Chef demos • Food samples • Interactive educational activities • Immunizations • Little Clinic, a small health center providing health screenings and treatment of minor illnesses • Huge selection of natural, organic and gluten-free products • Colorado Proud section, featuring Colorado-made food and products • Fun kids activities The expo also provides an opportunity for the whole family to learn and get excited about healthy eating. A study published in the British Journal of Nutrition found that repeated exposure to healthy food and a parent’s own healthy nutrition choices had a much greater positive effect on children’s eating habits than did pressuring kids to eat or not eat certain foods or than simply passing along nutrition information.

By working together as a family to outline a nutritious eating strategy, you’ll enhance your chances for long-term success.

18 Summer 2013 / Optimum Wellness

king soopers health & wellness expo

Better Than Good

Tasty Bite Indian Entrees

The flavors of India in 60 seconds!

Thick and Creamy

Featuring ingredients you would find in your own kitchen! ✔ Vegetarian ✔ All Natural ✔ No MSG or Preservatives Visit Tastybite.com for easy, healthy meal options!

VoskosQuarterfPageA.indd 1

MadrasLent_Ad.indd 1 7/16/13 12:24 PM

7/8/13 8:40 AM

Summer 2013 / Optimum Wellness

19

king soopers health & wellness expo

Stay Healthy and Feel the Good !

*This statement has not been evaluated by the Food and Drug Administration.

This product is not intended to diagnose, treat, cure or prevent any disease.

A

LL

T NA

A UR

L

OR

GA

NI

C

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

nuts & seeds

trail mixes

snacks

confections

dried Fruits

100% All-natural. 100% All-delicious.

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

20 Summer 2013 / Optimum Wellness

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

king soopers health & wellness expo

OUR MISSION:

WIN OVER YOUR

TASTE BUDS

Serving suggestion

Find this New Mexico Green Chili Turkey Burger recipe and other great recipes at JennieO.com/recipes. ©2013 Jennie-O Turkey Store, LLC

Join our community at SwitchToTurkey.com

Deliciously Wholesome Since 1864 Ingredients:

1 can (15oz) Kuner’s® Black Beans, drained and rinsed 1 can (15oz) Kuner’s® Whole Kernel Corn, drained 1 can (14.5oz) Kuner’s® Southwestern Diced Tomatoes ‘N Jalapenos, drained 1/2 cup green onions, sliced 2 Tablespoons olive oil 1/2 teaspoon ground cumin 1/4 cup chopped fresh cilantro 1 Tablespoon lime juice

Preparation: Combine all ingredients in medium bowl and toss. Serve with warmed tortilla chips. Enjoy!

TIP: Also try this recipe with Kuner’s® No Salt Added Black Beans.

Summer 2013 / Optimum Wellness

21

Fall Asleep Fast, Wake Up Refreshed!

SAVE $3 ✁

POWER to SLEEP PM®

Sleep Longer and More Soundly • Fast-Release Liquid Soft-Gels Available Exclusively at select King Soopers and City Market stores

6523-AD-PowertoSleep-OpWellness-09.13.indd 1

EXPIRES 11/30/13

MANUFACTURERS COUPON

Consumer: Redeemable at retail locations only. Not valid for online or mail-order purchases.

Retailer: Irwin Naturals will reimburse you for the face value plus 8 (cents) handling provided it is redeemed by a consumer at the time of purchase on the brand specified. Coupons not properly redeemed will be void and held. Reproduction by any party by any means is expressly prohibited. Any other use constitutes fraud. Irwin Naturals reserves the right to deny reimbursement (due to misredemption activity) and/or request proof of purchase for coupon(s) submitted.

Mail to: CMS Dept. 10363, Irwin Naturals, 1 Fawcett Drive, Del Rio, TX 78840. Cash value: .001 (cents). Void where taxed or restricted. ONE COUPON PER PURCHASE. Not valid for mail order/ websites. Retail only.

These statements have not been evaluated by the Food & Drug Administration.

This product is not intended to diagnose, treat, cure or prevent any disease.

7/11/13 2:00 PM

think.

The Pet Prescription Feeling under the weather?

Need a pick-meup? Give a furry friend a pat on the belly, and call me in the morning.

a pet than if they did not. And a 2011 study published in the Journal of Personality and Social Psychology found that pet owners are happier, more physically fit, less lonely and more content with themselves than those who don’t own pets.

For healing purposes, the animal needn’t be a pet or even familiar to a patient, says Dr. Sandra Barker, director of the School of Medicine Center for Human-Animal Interaction at Virginia Commonwealth University. “I continue to be amazed by the very powerful therapeutic effect that a single unfamiliar therapy dog can have on a particular patient,” she says. “Some patients have responded to nothing else.”

shutterstock.com

BY Deborah williams

As far back as prehistoric times, humans kept domesticated animals for hunting, protection and other practical needs. Then around 400 years ago, people began to sense intrinsically what researchers today are proving empirically: that keeping animals for companionship is also good for the body and soul.

Studies show that owning a pet—dog, guinea pig, horse or any other animal a person connects with—can lower the owner’s blood pressure, reduce anxiety, improve social interactions, establish caring and empathetic behaviors, and even aid in recovery from illness and disease.

One landmark study revealed that patients with heart disease were less likely to die of the condition within a year if they owned

Summer 2013 / Optimum Wellness

23

think.

Word Play

Resurrect a decades-old technique to enforce good habits and communicate better.

By berne broudy

In life, whether with work, school or family, it’s not unusual to feel stuck, unsure of how to get from where we are to where we want to be. One solution, some say, is NLP, a psychotherapy technique that connects language, behavior and the brain’s processes, essentially rewiring how you think. It emerged in the 1970s, spearheaded by academic researchers Richard Bandler and John Grinder.

They combined the studies of linguistics and psychology to develop the notion of “reframing,” or using linguistic techniques to change your habits consciously and subconsciously. The system can address both chronic habits, like overeating or smoking, and physical conditions, such as allergies. It can even teach the

keys to best-in-class communication, advocates say.

“Anyone can use NLP basics to communicate better and to work more effectively toward what you want,” says Marcia Reese, a psychotherapist from Jericho, Vt., who trained with Bandler and Grinder.

Like many psychotherapies, NLP has its share of detractors, who argue that research doesn’t back up its claims. But people who have found success with NLP—including actors Russell Brand and Gerard Butler, super investor Warren Buffett, tennis ace Andre Agassi, and former talk-show host Oprah Winfrey— beg to differ. amanda lenz

My mom and I have always had our challenges. Like most teens, I felt like she wasn’t listening to me, and those feelings continued when I became an adult. We’d yell and fight, frustrated with each other.

Then, when a friend pointed me to the teachings of neurolinguistic programming (NLP), I discovered that she wasn’t hearing me because—in terms of communication styles—we were speaking different languages. By paying attention to subtle cues and using different words to get my message across, over time we were able to discard our old patterns and tune in to each other.

24 Summer 2013 / Optimum Wellness

At the heart of NLP is language. Here are two ways you can change how you talk to help you get what you want: Be positive NLP asserts that using positive language can change your behavior. According to NLP, the subconscious—which regulates your automatic functions, like breathing and digestion—doesn’t register negative words or sentiments. So if you tell yourself your goal is to not eat junk food, your subconscious hears that you want to eat junk food. If you focus on not getting nervous during your interview, your subconscious hears that you want to be nervous during your interview. Change the language of those statements to “I will eat nutritious snacks,” and “I will be confident during my interview,” and your subconscious helps you work toward the goal you want. “Move toward what you want, not away from what you don’t want,” Reese says.

Target your talk Another fundamental NLP tenet is that people process information in one of three ways: auditory (hearing), visual (seeing) or kinesthetic (feeling).

By adapting your words to fit a person’s processing style, you’ll get your message across more effectively.

To determine how someone processes information, first listen to them speak.

If your boss, potential client or mate says things like, “That sounds good” or “I hear that restaurant is excellent,” he is auditory. A person who makes comments like, “That’s rough,” or who starts a sentence with “I feel,” is kinesthetic. If someone says, “I see what you are saying” or “that’s a bright idea,” they’re visual. When you interact with each type of person, adapt your own language and use the words he prefers to help him hear, feel or see your point.

Also consider how you present the words you choose. Visual people think in pictures, and they tend to think on many planes at once, shuffling information as if they had a giant Pinterest board inside their heads.

Visual people respond to smiles, hand gestures and other things they can see, all of which reinforce your point.

Auditory thinkers prefer less information presented in a linear fashion. Auditory thinkers process slowly and more thoroughly, considering one idea at a time. When you’re talking to an auditory thinker, modulate the rate and tone of your voice to punctuate your point.

Kinesthetic thinkers trust their feelings. They’re good at concentrating even amid distractions. They rely on hunches and trust their gut. The best way to engage a kinesthetic thinker is to incorporate games and even experiments into your communication.

Another way to discover how someone thinks: Watch his eyes. If he looks up when he is talking, he is visual. If he looks laterally left or right, he is auditory, and if he looks down, he is kinesthetic.

By fine-tuning your language, you can use NLP to open doors to opportunities you never knew existed.

NLP practitioners also say that if you use the connector “but,” listeners will remember what you said in the second half of your sentence, not the first. Use “and,” and listeners will remember what came before and after.

“By fine-tuning your language, you can use NLP to open doors to opportunities you never knew existed,” says NLP practitioner Michelle Zelli of the United Kingdom. And the best news? Changing the way you speak can be a progression.

You can get results even before you’ve mastered the techniques above.

i

For more information on NLP, visit neurolinguisticprogramming.com or nlpu.com.

Summer 2013 / Optimum Wellness

25

Girls move,

Girls

thrive

To spark a girl’s confidence and self-image, get her moving, experts say. Here are three inspiring groups with impressive girl-empowering track records. — by berne broudy

NIC COURY

Strength in Numbers at Little Bellas bike camps

It’s the 41st anniversary of Title IX—landmark legislation that expanded girls’ opportunities in sports and other activities—and from coast to coast, organizations that build girls’ self-confidence through sports are continuing to gain traction.

According to both doctors and educators, physical activity can greatly enhance girls’ self-image and life success.

Even if a girl isn’t intrinsically athletic, it’s important that she develop some physical competence when she’s young, says Catherine Steiner-Adair, EdD, coauthor of Full of Ourselves: A Wellness Program to Advance Girl Power, Health, and Leadership (Teachers College, 2005). “Whether it’s through team or individual sports, girls need to form a physical relationship with their body that builds confidence,” she says. Here are three organizations that are helping girls become strong, powerful young women, in Colorado and beyond.

Girls on the Run girlsontherun.org

Girls on the Run (GOR) helps girls develop life skills through interactive lessons and running games. Founded in 1996, the organization guides girls through a running-focused, 24-lesson curriculum which includes activities, discussions, games and positive feedback from adult leaders.

With programs in 200-plus cities across North America—engaging 55,000 volunteers and 130,000 participants— Girls on the Run is the largest and most successful “girl power” organization. Participants conclude the course with a 5K run, which gives them a tangible sense of achievement as well as a framework for setting and achieving goals.

Take Molly, a 10-year-old from Essex, Vt. Molly has severe scoliosis—she wears a full body brace from armpits to pelvis.

“Molly exudes confidence in many ways that athletically she had never been able to share,” says Molly’s mom, Sarah, who

requested that their last name not be used. “Being able to run a 5K for Molly was a huge boost of confidence. But it’s beyond that. Molly is very self-conscious of her brace—she tries to hide it. Her GOR coaches created such an environment of support that she not only showed her coaches and teammates her brace, but taught them about why she wears it.”

Little Bellas littlebellas.com

In their early racing days, mountain bike racing sisters Lea and Sabra Davison used to wonder why there weren’t many strong, female athletes for girls to look up to. In response, they created Little Bellas as Sabra’s senior year Middlebury College project. The organization pairs girls ages 7 to 14 with female mentors, including Olympian Lea, in day- and weeklong camps throughout the country. Mentors and girls ride together and focus on bike skills, team building, confidence building and sometimes even racing.

At a recent Lakewood, Colo., camp in conjunction with Beti Bike Bash, an allfemale race, participants interacted directly with top female racers, learning as much about the pros’ favorite ice cream flavors as how to ride a skinny. To the Davisons’ delight, all 35 campers decided to race.

One key issue Little Bellas tackles is body image. “We teach girls that healthy food is fuel, and girls can win scholarships to Little Bellas camps by tracking their healthy eating choices,” Sabra says. “We start by teaching girls how to

conquer physical obstacles in the trail, but emotions always come out. We don’t provoke, but mentor in a positive way.

When we’re on a ride and it comes out that three out of four girls in the group are dealing with their parents’ divorce, we pull our bikes over and we talk about it. What we’ve learned is that if a girl is struggling within the program, she is probably struggling in other places in her life.”

This year Little Bellas has 28 mentors and will host 300 campers. Next summer, Little Bellas plans to offer three summerlong programs (girls ride every Sunday afternoon) in Vermont, Colorado and a third yet-to-be-determined location.

She Jumps shejumps.org

Three competitive pro skiers from the Rockies—Lynsey Dyer, Claire Smallwood and Vanessa Pierce—noticed that women weren’t stepping it up in the competitive environment; there were a lot of women hanging around, but few hitting the jumps and running the gates. The three created She Jumps to inspire girls and women to get involved as participants in sports, not just fans.

About 2,000 females participate each year in She Jumps events throughout the nation, which engage females of all ages in outdoor activities. The vibe at She Jumps events is welcoming and inspiring.

“We encourage girls and women to create the life you’ve always dreamed of,” says director Carla von Trapp Hunter. “A lot of women are scared of the unknown.

Fear keeps them from getting out there.

But when you coach them into it, women conquer those fears, and they look back at what they’ve done and swell with selfconfidence.”

Coming next fall from She Jumps founder Lynsey Dyer: Pretty Faces, an all-female action-sports movie. The first Pretty Faces webisodes debut in August; Pretty Faces the movie will hit theaters in fall 2014. For more details, visit unicornpicnic.com.

Summer 2013 / Optimum Wellness

27

Good-bye Gluten?

Gluten-free eating is all the rage. but is it right for you?

Follow this guide to discover when and how to give up gluten. ~ by nancy coulter parker ~

shutterstock

Stroll down the aisles of any grocery store, and it may seem the whole world has gone gluten-free. The ubiquitous gluten-free label has even been slapped on products, like tea or fruit, that never did contain gluten. This recent backlash against gluten has left many consumers wondering what’s so bad about it and if they should avoid it, too. The answer is not a simple one.

28 Summer 2013 / Optimum Wellness

$6.6 billion gluten-free sales expected by 2017

G

luten is a protein found in grains such as wheat, rye, barley and hybrids of these grains, and it’s what gives elasticity to dough and chewiness to finished products, like crackers. It’s in many common foods, including obvious ones like pasta and bread and not-so-obvious ones like soy sauce and beer.

The rub is that not everyone’s digestive system is able to handle gluten. An estimated 1 in 133 people in the United States have celiac disease (a gluten-triggered autoimmune condition), while other estimates have put this number at 1 in 100. Another estimated 6 percent of the population (about 18 million people) experience nonceliac gluten intolerance or gluten sensitivity, according to research from the Center for Celiac Research & Treatment in Boston. And, Cynthia Kupper, RD, and executive director of the Gluten Intolerance Group (GIG) suggests the numbers could be as high as 24 million people in need of a gluten-free diet for medical reasons, even if they haven’t had a formal diagnosis. “We don’t know for sure how many people are self-diagnosing,” she says. “They may be self-diagnosing because they can’t get a doctor to listen.”

The gluten-free market grew 17 percent in 2012 and recorded $4.2 billion in U.S. sales, according to the GIG. With the market expected to grow to $6.6 billion by 2017, it’s safe to say that gluten-free is not a fad but a growing trend that is here to stay. But with many people unnecessarily piling on the gluten-free bandwagon, it’s important to understand the reasons to choose a gluten-free diet—and the reasons not to.

Reason One: celiac disease The primary reason to choose a gluten-free diet is celiac disease. “Celiac disease is an autoimmune condition in which you have a genetic component from a parent that has been activated. Once it’s been activated, it can’t go away and there is no cure except to not eat gluten,” Kupper says. When a person with celiac eats gluten, the body literally attacks itself. Chronic inflammation increases, causing the intestines to malfunction, which in turn can lead to malnutrition and other consequences, including an increased instance of cancer. To diagnose celiac disease, your doctor will need to do a blood test and a gut biopsy. (Go to optimumwellnessmagazine.com for a list of common celiac symptoms.)

Celiac sufferers must adopt a notolerance policy, including avoidance of skin-care products that contain gluten and cross-contaminated foods (where trace amounts of gluten attach themselves to nongluten foods, often via shared cooking surfaces and utensils or in foodproduction facilities).

Reason Two: gluten intolerance Gluten-intolerance symptoms can be similar to celiac disease, but the actual effect on your body resembles lactose intolerance: Gluten irritates your system and you have an adverse reaction to it, such as diarrhea, but it is not life threatening, Kupper explains. If a person who is gluten intolerant eats gluten, there is not an autoimmune reaction or a long-term effect on the intestine as there is with celiac disease. You can still eat gluten, knowing you might get a stomachache or feel ill afterward. Also, gluten intolerance can compromise the immune system, so it is still wise to follow a gluten-free diet if you’re sensitive to gluten.

Experts are unsure why gluten intolerance is more prevalent than it used to be, but some speculate that we have damaged our gut flora through the intake of sugar, alcohol, antibiotics, environmental toxins and even GMOs. This is why experts emphasize not just removing gluten from your diet but also eating more plant foods and examining your nutritional intake as part of going gluten-free. continued on next page 4

Summer 2013 / Optimum Wellness

29

Reason Three: wheat allergy Other people have an actual allergy to the proteins found in wheat. This can cause an anaphylactic reaction and difficulty breathing, making it potentially life threatening, as with peanut or shellfish allergies. “Wheat allergy, or allergy to other grains, is another distinct medical problem,” says Scott Sicherer, MD, a researcher at the Jaffe Food Allergy Institute at Mount Sinai in New York and author of Food Allergies (Johns Hopkins, 2013). “Like celiac disease, the immune system is involved but in a different way.”

Symptoms may include hives, swollen lips, breathing troubles and vomiting, occurring very soon after the food is ingested. Wheat allergy, like other food allergies, is diagnosed by skin or blood testing. But, he says, many people with a positive wheat allergy test can eat wheat without symptoms. “So wheat allergy is diagnosed based on expected symptoms and a positive test,” he explains.

Learning Label-ese

When not to avoid gluten If you don’t test positive for any of the above conditions, there’s no medical reason to go gluten-free. Most people can benefit nutritionally from minimizing refined flours, but gluten-free diets aren’t automatically healthier. In fact, according to Kupper, gluten-free diets tend to be lower in B vitamins, calcium, iron and other nutrients that are critical for good nervous-system health, skin, hair and even cognition. “You could actually be making your diet worse if you don’t need to be gluten-free,” she says.

To boot, to make up for the texture and flavor changes that result from removing gluten, many gluten-free products have larger amounts of sugar and fat in them than their conventional counterparts. Be sure to look for products that do not list sugar or fat high on the ingredient list. “An allergen-free food is not necessarily a good quality choice.

It can be free of allergens but also free of any good nutrients,” says Ashley Koff, RD, and author of Recipes for IBS (Fair Winds, 2007).

“Gluten” has not traditionally been a term that you would see in an ingredient list.

Even now, you usually only see the term “gluten-free” on a label; otherwise gluten is most often listed as “wheat,” which you’ll find not only in flour-based products like pasta and cookies, but also in foods like licorice and soups—items that aren’t so obvious.

What to avoid: • Couscous • Barley • Bulgur • Spelt • Semolina • Kamut • Rye • Malt • Farina • Farro • Durum • Seitan • Brewer’s yeast • Oats (unless they say “gluten free” they are usually cross-contaminated) • Modified food starch • Starch • Dextrin

Going on a gluten hunt To discover if a product has gluten, you’ll need to learn to read labels. “Many products help by identifying what they are ‘free’ of,” Koff says. Look for products certified gluten-free from an organization such as Quality Assurance International (QAI) or Gluten-Free Certification Organization (GFCO). For a product to be certified glutenfree, all the ingredients need to be gluten-free, and any ingredient that has been processed to remove the gluten protein must be tested and show a lower than 20 parts per million level of gluten. With this in mind, know that a gluten-free product could still contain traces of gluten.

Because of the challenges of ferreting out gluten in your diet, it’s important to work with a practitioner if you have celiac disease or a gluten sensitivity, Koff says. Find a doctor or naturopath who can help you ensure that the products you’re eating are safe and nutritious so you can actually heal your system.

The easiest way to avoid allergens, Koff says, is to eat whole foods, unprocessed in the form in which they are found in nature. “Then you just have to know the name of the allergen [you’re trying to avoid] and the few different forms it comes in,” she explains. Where it gets tricky, she says, is with packaged products. “Read the entire label, especially on supplements or protein powders; often the ‘inactive’ ingredients can contain the allergen,” she says.

Sicherer suggests avoiding foods that say “may contain” or “made in a facility that also processes” the allergen you are trying to avoid, especially if you have celiac disease or a wheat allergy. If you’re unclear, he recommends calling the company.

At first, finding nutritious, gluten-free products may seem a daunting endeavor, but before long you’ll likely discover a new appreciation for whole foods and find healthy substitutes for old favorites.

i

Gluten-Free Tours Second Saturday of each month at all King Soopers and City Market locations.

30 Summer 2013 / Optimum Wellness

move.

Easy Rider

Find your trail—and meet fellow riders—at boulder’s valmont bike park By berne broudy

anthony wilhelms

For city dwellers, who may be an hour or more from the nearest trail, mountain biking is often relegated to the weekends. But the growing popularity of urban mountain bike parks—such as the city-owned Valmont Bike Park in east Boulder—is changing that reality.

The parks allow both newbies and experts to hone bike skills and meet kindred spirits, without a long trek out of the city.

“We see bikers from 2 to 70 years old,” says Mike Eubank, Valmont’s project manager. “We get beginner riders, families that have pulled their bikes out of the garage for the first time ever, but also pro athletes.”

Valmont—which offers four miles of skillbuilding trails for all levels of riders, as well as dirt jumps, pump tracks, freeride courses and all the facilities of any other park, including a playground and picnic tables—is the nation’s largest urban mountain bike park. Since Valmont’s ribbon cutting two summers ago, the $5.5 million park has welcomed nearly 70,000 cyclists to ride, demo bikes, and participate in clinics, camps, races and even community cleanups. Its in-town location has made it a place where like-minded bike enthusiasts bond. “A bike park brings out the best in everyone,” Eubank says. “And at Valmont, it’s a community sport; people are friendly and supportive.”

Urban mountain bike parks have sprung up all around the country, from downtown Seattle in the West to Essex, Vt., in the East.

And if you live in Chicago, San Jose, San Francisco, Denver, Golden or Frisco, keep your eyes peeled. You may have an opportunity to pedal your own hometown park soon.

Father-son bonding comes easy for Gurion and Ben Blattamy at the Valmont Bike Park.

Summer 2013 / Optimum Wellness

31

move.

14,265 ft.

Mt. Quandary

6.75 miles round-trip Level of difficulty: Novice

High Stepping

Few pastimes are as uniquely “Colorado” as climbing 14ers, mountain peaks that top 14,000 feet. And summer, with its friendlier weather and more relaxed schedules, is the ideal time to think beyond the typical 10K or road biking route to the lofty but rewarding goal of summiting one of the country’s tallest mountains.

32 Summer 2013 / Optimum Wellness

A handful of Colorado’s 54 14ers require technical climbing expertise, but many are accessible to reasonably fit adults and families looking for a challenge.

“Before you take a step, make a plan,” says Gerry Roach, author of Colorado’s Fourteeners (Fulcrum, 2011). First, assess your skill and expedition style using

the categories outlined below. Then use our tips—as well as guidebooks such as Roach’s or Colorado 14ers by the Colorado Mountain Club, and the website 14ers.com, which incorporates input from thousands of 14er enthusiasts—to pick the right peak for you and sketch out a plan for a successful climb.

casey day

for a rewarding challenge, add “climb a 14er” to your summer to-do list. with enough prep, nearly anyone can conquer colorado’s highest peaks. By kellee katagi

Novices Don’t attempt to hop off the couch and onto the trail, Roach says. He recommends a base fitness level equivalent to running a 30-minute 5K, or playing 18 holes of golf without a cart. Prep your body with running or vigorous walking that incorporates hills or stairs (hit Red Rocks amphitheater for quintessential Colorado stair-step training). Then work in a few trail hikes—ideally at higher elevations—in the weeks leading up to your ascent, Roach suggests.

As you’re selecting a peak, consider that on many 14ers, the trail ends as you approach the summit and you’ll have to pick your way through boulder fields or employ technical climbing skills. For your debut, choose a mountain with a trail that extends most of the way to the top.

Also consider the total trail mileage; most hikes are at least 5 miles roundtrip, but some can be as long as 18 to 20.

For some peaks, having a four-wheeldrive vehicle with high clearance will shorten your hiking time because it can get you closer to the trailhead. And if you’re nervous about a possible emergency, opt for a popular peak such as Grays, Torreys, Quandary or Elbert to up your chances of having someone nearby to help.

Optimum Wellness pick: Mt. Huron Stats: • Sawatch Range • 14,003 feet • 6.75 miles round-trip* Huron barely ekes its way above 14,000 feet but still rewards with beautiful views, both from the summit and along the way. The first 1,000 feet of elevation gain winds through a forest, which you’ll appreciate during your descent on a hot day. The last quartermile of the trail is all rock, but it’s better marked than what you’ll find on many 14ers. * 11 miles if you don’t have a 4WD vehicle with good clearance

families Summiting a peak boosts kids’ confidence and self-esteem, says champion freeskier Chris Davenport, the first person to ski all of Colorado’s 14ers in one year. “It will stick with them their whole lives,” he says.

Davenport’s two oldest boys, ages 12 and 10, have climbed several 14ers, and he estimates his 5-year-old will be ready to tackle his first in a year or two.

There’s no magic age when kids are ready, Davenport says. The key is to first build up their exposure to outdoor activities at higher elevations, especially with kids 10 and younger, who can be more susceptible to altitude sickness.

“The pulmonary system is kids’ last major system to develop, so they can have trouble at high elevations,” Roach says. Plan to camp near the trailhead the night before to boost red blood cell counts before the climb.

During the climb, go slower than you think you need to, Davenport recommends. Plan to drink water and eat a simple snack every 45 to 60 minutes, but don’t take breaks longer than about 15 minutes or it may be hard to get kids moving again. Use hydration packs and carry snacks you can eat on the go, so you can refuel while you hike.

Optimum Wellness pick: Mt. Democrat Stats: • Tenmile Range • 14,148 feet • 4 miles round-trip This short, relatively gentle climb is a natural fit for families. The trailhead is near Kite Lake, which features campsites and restrooms, making it an ideal springboard. Less than a mile into the trek, and again at 14,000 feet, you’ll encounter mine shack ruins.

The small boulder field near the summit is doable for kids, Davenport says, but they can use an adjustable hiking pole if you’re concerned about their balance.

adventurers If you’re fit and have previous hiking experience, you can likely conquer all but the most technical peaks. Just make sure beforehand that you have your gear setup dialed, especially your footwear, Roach says. Choose a comfortable, lightweight hiking or athletic shoe with some ankle support and a grippy sole. “When you try it on at the store, you should say, “Ahhhh, that’s comfortable,” he says. “If anything feels even a tiny bit off, don’t buy it.” Then break your shoes in for a few weeks before your climb.

Also, take your fully loaded pack on a test hike to see if you’ve hit the sweet spot between being prepared for contingencies and weighing yourself down.

“You should consider, ‘If I were to slip with my pack on my back, can I recover from that?’ ” says Jess Mahanes, development and communications coordinator for the Colorado Fourteeners Initiative.

Optimum Wellness pick: Mt. Massive Stats: • Sawatch Range • 14,421 feet • 13.75 miles round-trip Two stream crossings and some rocky terrain toward the top deliver just the right amount of challenge. And the sheer size of this aptly named mountain—it’s the secondhighest Colorado peak, has the largest area above treeline and features five unique summits— makes it a worthy accomplishment for adventure seekers.

Climb It Safe

No one plans to turn an ankle, lose their way in a boulder field, get altitude sickness or get caught in a thunderstorm.

For such scenarios, preparation is your best protection. Rehearse beforehand how to handle an emergency, investigate whether you’ll have cell coverage, pack wisely and hike with a buddy or two.

For more safety and packing tips, visit optimumwellnessmagazine.com.

Summer 2013 / Optimum Wellness

33

™

Products for a Healthy Lifestyle*

Digestive Support* Probiotic and Fiber intake may support regularity.* • PB8™ provides 14 Billion CFUS of beneficial bacteria in one serving, at the time of manufacture.

• Nutrition Now™ Fiber Gummies provides 4 grams of fiber per serving.

Dietary Support* Nutrition Now™ gummy multivitamins are available in both Adult & Kid’s formulas.

• MultiVites for adults contains 200% Daily Value of Vitamin D3.

• Rhino™ Gummy Multivitamins for kids includes Folic Acid and Vitamins A, C and D.

nutritionnow.com

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Superior Quality Natural Supplements

from The Digestive Care Experts ReNew Life’s mission is to empower everyone with the knowledge to improve their overall health through superior nutrition. We are committed to providing the highest-quality natural digestive care products to improve people’s well-being. We provide high-potency probiotics and fiber products to support optimum overall health.*

ULTIMATE FLORA™ RTS

ULTIMATE CHIAlife™

Ultimate Flora RTS, the High Potency Probiotic, provides you with:

100% premium chia seed supplement. Can be mixed into soft foods or beverages.

• 15 billion live cultures per capsule

• 5 grams of fiber per serving

• 10 probiotic strains working differently to help optimize your digestive health*

• Raw, whole food source of protein, healthy omegas and antioxidants*

• Delayed release capsule to help protect probiotics from harsh stomach acids*

• Gluten-free • No preservatives

• No refrigeration required

Try Ultimate Flora RTS and Ultimate CHIAlife Today!

For more information, please call 1-800-830-1800 or visit www.renewlife.com *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Supplemental Health Care

A nutrition specialist dispenses informed supplement advice at King Soopers Fresh Fare in Englewood.

Navigating Your Store

King Soopers/City Markets’ Optimum Wellness Centers offer products in these categories: • Omegas • Joint/Eye/Brain/Heart Health • Antioxidants/Energy Stress/Sleep • Cleansing and Digestion

36 Summer 2013 / Optimum Wellness

• Greens • Allergy/Cold/Flu • Herbs • Homeopathics • Vitamins • Minerals

• Multivitamins • M en, Women & Children • Sports Nutrition and Weight Control • Probiotics and Oils (refrigerated)

Supplemental Health Care

Solutions

Natural Vitamins and Body Care

Supplement Solutions

jeff nelson

Need a nutrition specialist to help you find the dietary supplements you need? Look no further than King Soopers/City Markets’ Optimum Wellness Centers.

Dietary supplement use is on the rise, with more than 50 percent of Americans taking at least one daily supplement, according to the American Journal of Epidemiology and the U.S. Department of Health and Human Services. And for good reason: A 2013 study in JAMA Internal Medicine asserts that supplement users are more likely to report good or excellent health. The study also found that the most common supplements are multivitamin-mineral products, followed by calcium and omega-3 supplements or fish oil. Calcium is especially popular with women looking to strengthen their bones, while both men and women take omega-3 products for mind, heart and joint health.

Whether you’re addressing a known deficiency such as vitamin D or calcium, shoring up your immune system, or complementing your diet with a multivitamin, most doctors agree that supplements used in moderation and with expert guidance can help. Many experts also recommend using natural supplements and personal care products to avoid harmful chemical exposure that might occur with their conventional counterparts.

In response to this rising demand, the selection in King Soopers/City Market stores has increased. But as more natural vitamins and body care products appear on store shelves, it can be difficult to wade through the options to determine what you need. In response, King Soopers/City Market is going a step further to

help consumers understand the options and make informed decisions.

Optimum Wellness Solution Centers King Soopers/City Market now features Optimum Wellness Centers within 26 stores throughout Colorado. The centers carry more than 3,600 natural vitamin and body care products, organized into easy-to-navigate categories (see “Navigating Your Store”).

The centers are also staffed with nutrition specialists, who typically have degrees in nutrition, health or exercise science. Many carry certifications, and all have ample training in natural supplements and body care products. The specialists are available seven days a week to help customers find the right natural products to support their health goals.

Play It Safe Unlike pharmaceutical drugs, supplements are not regulated by the FDA (with the exception of homeopathics). Nutrition specialists and pharmacists can help you identify products that have quality assurance labels from agencies such as U.S. Pharmacopeia, ConsumerLab.com or NSF International. Also, ask a pharmacist or health-care professional how the product might interact with other medicines you take. And just as you would with a medicine, make sure you adhere to the label doses and directions.

Do Your Homework Narrow your supplement choices before you even leave home with the Dietary Supplement Label Database, a new website launched by the National Institutes of Health. The searchable site provides complete label information for thousands of products, allowing you to compare brands and ingredients before you walk the aisles. You can search the database for all the supplements that contain an ingredient you want, or you can look up specific brands.

Find it at this alphabet soup of an Internet address: dsld.nlm.nih.gov.

Summer 2013 / Optimum Wellness

37

Jarrow F O R M U L A S

®

SUPERIOR NUTRITION AND FORMULATION sm

High Absorption Co-Q10 Formula

Multinutrient Bone-Health System

Shelf-Stable Probiotic Formula

High Absorption Omega-3 Complex

Better Absorbed Vitamin B12

JARROW FORMULAS: SUPERIOR BY DESIGN Jarrow Formulas’ mission is to promote optimal health with effective dietary supplement formulations.

Products are based on sound scientific research data with a focus on innovation–leading to unique, cutting-edge products. Products are manufactured with strict compliance to cGMP processes to ensure the highest levels of quality.

For more information visit us:

www.Jarrow.com

SEE OUR COUPON IN THE MARKETPLACE.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Jarrow F O R M U L A S

®

utrition

For 75 years, we’ve had your back.

And your heart joints bones muscles digestive tract immune system...

Proof #

Schiff ® has been Nourishing Life Through Nature and Science™ for over 75 years. Learn more at schiffvitamins.com.

Colors

Approval

NO CHANGES

Creative Designer

Black

Brand Manager

Red

Project Management

Blue

New look. Same great products.

Pink Packaging Engineer THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. ‡ Supportive, but not conclusive research shows that consumption of EPA and DHA Omega-3 fatty acids may reduce the risk of coronary heart Labeling disease. Specialist © 2013 Schiff Nutrition Group, Inc.

Scientist / PE

Purple 717-A1

Purple

Research

Black

Regulatory Affairs

Green

Legal Review

Green

recipes.

Huevos Rancheros Top your eggs with avocado for healthy fats, both soluble and insoluble fiber, plus vitamins B, K and E.

serves 2 1 cup low-fat refried beans 1 tablespoon water 1/4 cup minced onions 1 garlic clove, minced 4 organic corn tortillas Nonstick cooking oil spray 4 eggs (or egg whites) 1/ 2 cup green chile sauce (or diced, roasted green chiles) Optional toppings: 1/2 avocado 1/ 2 cup shredded nonfat mozzarella cheese A dditional salsa (try our heirloom tomato chile salsa, below) 1. In a small saucepan, combine refried beans with water, minced onions and garlic. Heat over low heat, and stir until well mixed with a smooth, mediumthick consistency. Set aside.

2. In a larger nonstick skillet, heat tortillas: Lightly spray each side with cooking oil and heat 1 to 2 minutes per side. Remove from heat, and keep warm (or warm the tortillas in the microwave, first wrapping them in a moist paper towel).

3. Using the same skillet, lightly spray again with the cooking oil spray. Carefully crack each egg (this may be easier to do two at a time) and cook sunny-side up, or scrambled if you prefer.

4. When the eggs are almost done, turn off the heat under the skillet and assemble the tortillas. Place two tortillas on each plate. Mound about 2 tablespoons of the bean mixture on each tortilla. Place two eggs on top, and top with about 2 tablespoons of green chile sauce (or diced green chiles) and a small slice of avocado.

Per serving, with cheese and avocado: 551 calories, 22g fat (6 sat), 31g protein, 57g carbs, 11g dietary fiber, 430mg cholesterol, 878mg sodium Per serving, without cheese or avocado: 421 calories, 13g fat (4g sat), 24g protein, 53g carbs, 10g dietary fiber, 424mg cholesterol, 656mg sodium Per serving, with 4 egg whites and without avocado or cheese: 306 calories, 3g fat (1g sat), 18g protein, 53g carbs, 10g dietary fiber, 0mg cholesterol, 625mg sodium

Serves 4 to 6 1 1/2 pounds heirloom tomatoes, diced 1/ 4 cup diced, roasted Hatch or green chiles 1/2 cup chopped red onion 1 garlic clove, minced 1 teaspoon red wine vinegar 1 tablespoon fresh lime juice 1/ 4 cup chopped, fresh cilantro 1/ 2 medium jalape単o pepper, seeded and diced 1/2 teaspoon sea salt

40 Summer 2013 / Optimum Wellness

Spice up your breakfast 1. Combine tomatoes, chiles, onion and garlic in a medium-size bowl.

2. M ix together vinegar, lime juice, cilantro and salt. Stir vinegar mixture into tomatoes and chiles mixture.

3. Cover and refrigerate for at least 30 minutes; flavors develop over a few hours.

Per serving (based on 6 servings): 32 calories, trace fat (0g sat), 1g protein, 7g carbs, 1g dietary fiber, 0mg cholesterol, 178mg sodium

Annette Slade

Heirloom Tomato Chile Salsa

recipes.

A seasonal flavor extravaganza

Sometimes getting your family to eat healthy can be a challenge...

Try adding some All Natural Flavor!

Heirloom Tomato Cucumber Salad serves 4 to 5 For dressing: 2 tablespoons balsamic vinegar 2 tablespoons olive oil 1 tablespoon fresh tarragon Salt and pepper (about 1/8 teaspoon each) For salad: 2 pounds heirloom tomatoes, cut into wedges and chopped into various sizes 1 medium cucumber, chopped 1/2 cup thinly sliced sweet onion 1/ 4 cup crumbled feta cheese (optional)

1. Whisk together balsamic vinegar, olive oil, tarragon, salt and pepper.

2. G ently toss dressing together with tomatoes, cucumber and onion. Add feta and gently toss again.

3. I f not serving right away, cover and refrigerate until ready to serve.

Besides being tasty, chili peppers... are high in vitamin C are shown to increase your metabolism may help to elevate your mood

Per serving: 117 calories, 8g fat (2g sat), 3g protein, 11g carbs, 3g dietary fiber, 7mg cholesterol, 100mg sodium

Watermelon Tomato Towers Serves 4 3 00 grams seedless watermelon (about Âź of a medium-size watermelon) 3 medium heirloom tomatoes 1 teaspoon olive oil 1 teaspoon balsamic vinegar 1 ounce crumbled goat cheese 1 tablespoon fresh basil, finely chopped

2. S lice the tomatoes, also no thicker than 1/4 inch.

3. Alternate

three squares of watermelon with three slices of ripe tomato.

4. Drizzle each stack with olive oil and balsamic vinegar. Sprinkle crumbled goat cheese and fresh basil on and around the stacks.

1. Slice watermelon into thin slices, no thicker than 1/4 inch. Remove rind; cut square portions of watermelon so they will stand out when you alternate with tomato slices.

Per serving: 79 calories, 4g fat (2g sat), 4g protein, 8g carbs, 6g sugars, 1g dietary fiber, 7mg cholesterol, 62mg sodium

Hand Crafted Sauces & Seasonings

GoldenToad.com Summer 2013 / Optimum Wellness

41

recipes.

Stuffed Green Chiles with Lima Beans I adapted this recipe from one my mom shared with me about 20 years ago. She was kind enough to refresh my memory and we gave it a healthy update with Greek yogurt in place of sour cream.

Serves 4 3 1/2 cups organic canned lima beans (or substitute white cannellini beans), reserve liquid 8 whole green chiles, seeded with tops removed (or 3 15-ounce cans) 8 ounce block Monterey jack cheese 2 pinches oregano 1/4 teaspoon salt, divided 1/4 teaspoon pepper, divided 3/4 cup Greek yogurt 2 cloves garlic, minced

A slam-dunk summer lunch

6. Stir yogurt and garlic into reserved lima bean mixture, and mix until it resembles a slurry. Pour over everything. Bake for about 30 minutes.

Per serving: 427 calories, 20g fat (11g sat), 26g protein, 34g carbs, 6g dietary fiber, 54mg cholesterol, 799mg sodium

42 Summer 2013 / Optimum Wellness

Annette Slade

1. Preheat oven to 350 .

2. Drain lima beans, reserving liquid in a small bowl. Or use 1 pound of dried lima beans (using approximately 6 cups of water, bring to a boil and cook at least 90 minutes, adding additional water if necessary).

3. Layer 1 can of (cooked) limas on the bottom of 9x13-inch baking pan.

Sprinkle with a pinch of oregano and 1/8 teaspoon each of salt and pepper.

4. Stuff whole green chiles with about 1 ounce of jack cheese. This works best if you thinly slice the cheese into a triangular shape and gently place inside the chile. Place the stuffed chiles on top of the first layer of lima beans.

5. Layer second can of limas (1 can), and season again with 1/8 teaspoon salt and pepper and another pinch of oregano.

clip.

MANUFACTURER COUPON

EXPIRES 10/24/13

SAVE $1.00

CONSUMER: Limit one coupon per customer.

Only original coupon is valid. No copies or facsimiles will be accepted. Non-tranferable.

Carlos Gonzales

Gummy Vitamins for Kids and Teens vegan • corn syrup free

Sugar Free Multivitamin

Get The Point Across BOOST YOUR BRAND WITH A CUSTOM PUBLICATION FROM HUNGRY EYE MEDIA

Call 800-852-0857 to learn more about content marketing or to advertise in Optimum Wellness Magazine

W W W. H U N G R Y E Y E M E D I A . C O M

FRUIT JUICE AND SPARKLING WATER

MANUFACTURER’S COUPON ** No cash/credit back. Not valid on prior purchases. Good on one purchase only.

This coupon redeemable at face value only.

Coupon not subject to doubling.

Consumer: Offer is limited to one coupon per purchase on products indicated and must be presented at the time of purchase. Not valid for online or mail-in purchases. This offer is not retroactive.

Retailer: Jarrow Formulas ® will pay face value of the coupon plus $.08 handling when used in accordance with our redemption policy. Cash value 1/100 of a cent. Void where prohibited, taxed or restricted by law. Mail to: Jarrow Formulas®, Inc. 1824 S. Robertson Blvd. Los Angeles, CA 90035. Cash value: $.001. One coupon per purchase, no doubling.

SAVE $ off

Jarrow Formulas ® Product

EXPIRES DECEMBER 31, 2013 VALID IN RETAIL STORES ONLY.

NO ADDED SUGAR

IZZE.COM © 2013 IZZE BEVERAGE CO. To Advertise Call: 800-852-0857 or Email: deborah@hungryeyemedia.com

improve.

Lighten Up.

You’ll never opt for fried again after tasting this fresh, perfect-for-picnics chicken. By Debra Rouse, ND Some traditions shouldn’t be broken; others—such as grease-heavy fried chicken at summer picnics—could stand a makeover. This flavorful grilled chicken dish pairs a zesty marinade with sweet and tart summer fruits for a healthy, refreshing twist on a warm-weather standby.

Grilled Chicken with Raspberry Peach Sauce Serves 8

Mix oil, tamari, ginger, garlic and lemon juice in a large zip-top plastic bag or glass bowl.

Add chicken, and seal bag or cover bowl tightly. Marinate 30 minutes to 8 hours, stirring periodically.

Place raspberries, peach slices, juice and maple syrup in blender or food processor.

Spring 2013 2013/ /Optimum OptimumWellness Wellness 44 44 Summer

Sauce: 1/2 cup raspberries 2m edium peaches, peeled and sliced 2 tablespoons apple juice 2 tablespoons maple syrup A dditional sliced peaches and raspberries for garnish (optional)

Cover, and blend on high speed 1 minute or until smooth. Heat blended mixture to a simmer in 1-quart saucepan; then reduce heat and cover.

Keep warm on lowest setting.

Preheat grill to medium high. Grill chicken 7 minutes; then flip and grill another 4 to 5 minutes. Wait 5 minutes before slicing. Place

1 tablespoon of raspberry sauce on a serving plate. Place chicken on sauce. Drizzle with additional tablespoon of sauce. Garnish with additional peaches and raspberries if desired.

Per serving: 247 calories, 5g fat (1g sat), 33g protein, 15g carbs, 2g dietary fiber, 82mg cholesterol, 177mg sodium

Annette Slade

Chicken: 1 tablespoon olive oil 1 teaspoon wheat-free tamari soy sauce 1 teaspoon fresh ginger, minced 1 clove fresh garlic, minced 1 teaspoon lemon juice 4 boneless, skinless chicken breast halves (5 ounces each), gently pounded to 1/3-inch thickness

Nourish your body, redefine your age.

™

Make CocoaVia ® daily cocoa extract supplement your source for cocoa flavanols. There have been over 100 scientific studies on cocoa flavanols.

Found naturally in cocoa beans, the cocoa flavanols in our special Cocoapro™ cocoa extract are scientifically proven to help maintain healthy circulation†—a key to living well and aging well.

CocoaVia® daily supplement is made with Cocoapro™ cocoa extract and is available in convenient stick packs.

With 30 calories per serving, CocoaVia ® supplements mix easily with coffee, yogurt, protein shakes, milk and more.

No added sugar, artificial colors, flavors or preservatives.

Helps support healthy aging by promoting cardiovascular health.† Taken daily, cocoa flavanols in CocoaVia ® supplement help support healthy circulation,† important for: • Cardiovascular health

• Blood flow

• Cognitive health

• Heart health

• Exercise performance

• Skin health

† These statements have not been evaluated by the Food and Drug Administration.

This product is not intended to diagnose, treat, cure or prevent any disease.

To learn more, visit CocoaVia.com or connect at Facebook.com/CocoaVia or at @CocoaVia

®/™ Trademarks © Mars, Incorporated. 00868-02

Look for CocoaVia® products at

To find a store near you, visit CocoaVia.com/retail