HEAL THE WORLD: BUY THESE BRANDS, SAVE THE PLANET
eat | think | move
Go F Salm ish! the su on is m super mer food. p . 32
Yes, it’s trendy, but for good reason. The king of greens is in season now, and it’s high time you give it a try. p. 13 Compliments of
to help you beat the heat p. 19
G-Force There’s power in finding your perfect gym p. 29
Pack Food A roundup of energy and snack bars for every activity p. 10
Ditch The Kitchen No-cook picnic ideas p. 16 SUMMER 2014
Visit www.barbaraspledge.com today! Find out how you could
from the World Wildlife Fund and other cool prizes by pledging to eat healthy!
Available in select stores.
E A R D B ROCK
NO FILLER THE
T S E Y Y A S
C I N A G OR Audacious isn’t a word one typically associates with bread, unless we’re talking Dave’s Killer Bread. Get ready for big, bold, hearty flavor and ridiculous nutrition in every slice.
CAN’T FAKE © Dave’s Killer Bread, 2014
happiness in every spoonful A lot goes into making VoskosÂŽ authentic Greek yogurtâ€Świthout a lot going into it. Farm fresh milk. And fruit picked right from the orchard. In fact, one healthy taste is all it takes to love Voskos.
4/3/14 3:39 PM
from the founder Smart Is In Season I know what you’re thinking: Kale is a cold-weather vegetable. You’re right. It adds heft to soups and winter salads. But as we show you in this issue, the hearty green is in season from spring to early winter. Did you also know that there are several varieties with unique flavors and textures that make it one of the healthiest and versatile foods out there? That is why we’ve dedicated much of this issue to singing its summer praises. Find out more in “Kale in Comparison” on page 13. Summer brings myriad opportunities to experiment with kale. On page 14, we show you some unexpected ways to enjoy—or sneak—kale into your family’s favorite warm-weather dishes and drinks. What would summer be without picnics (“Eating Out,” page 16) and delicious frozen treats to help us cool off? On page 19, we show you a few healthy alternatives to the ice-cream truck’s sugar-loaded, preservative-packed novelties that you can feel good about feeding your family. As much as New Year’s inspires us to tweak our lifestyles and health habits, summer in Colorado is a perfect time to reevaluate and recommit to our intentions. The warm weather goads us to get outside and be active, but how often do you play as hard as your kids? Think that ship has sailed? On page 37, Kellee Katagi reveals a Chinese phenomenon that encourages adults in their twilight years to tap into the fountain of youth, and she shows us how Americans
As much as New Year’s inspires us to tweak our lifestyles and health habits, summer in Colorado is a perfect time to reevaluate and recommit to our intentions.
can do the same. One idea: Participate in one of the runs on page 7 that are less about competition and more about fun, friendship and family. It’s never too late to thrive, and no effort is too small. The bottom line: Health and wellness are important year-round, but summer provides an ideal opportunity to build a strong foundation by practicing positive thinking, healthy eating and daily movement. Enjoy the issue. Blessings,
James Rouse, N.D. firstname.lastname@example.org
CA AVAIL PS ABL UL E ES
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 two convenient forms; capsules and stick packs. With 20-30 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 • Cognitive health • Exercise performance
• Blood flow • Heart health • Skin health
statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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®/™ Trademarks © Mars, Incorporated. 00868-02
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volume 02, issue 02: summer 2014
departments begin 07 “I was tired of being the fat guy. My dad died very young as a result of his unhealthy lifestyle, and I decided I had to change in order to save my life.” PLUS: Which meal replacement/ protein/energy/snack bar is right for you? And, it might be time to replace your sneakers ... and your Snickers.
eat 13 G IVE GREEN A CHANCE Believe it or not, this hearty green superfood you’ve been afraid to try is easily incorporated into your favorite summer dishes.
14 DISH IT UP Kale confections for your next backyard barbeque
16 FIT KITCHEN Step away from the oven. It’s too hot to be in the kitchen, so take it outside with fun-for-all picnic ideas.
19 B UY IT. MAKE IT. Nostalgic, maybe. But the ice-cream truck is anything but healthy or affordable. Grab these smarter options from your store’s freezer case, or make your own.
think 25 VOTE WITH YOUR DOLLAR Where you spend your money matters. Meet a few companies that put their profits to good use.
move 37 LONG LIVE RECESS The Chinese outperform Americans in which subjects? A. Math C. Recess B. Science D. All of the above
“Just the other night, my wife put a big bowl of kale chips out on the table for the grandkids—I’ve got 10 grandkids—and that bowl was empty within minutes. They love it!”
Few relationships are more important than the one you have with your gym. Exercise harmony comes when you find your perfect match with a gym that makes you feel comfortable, confident and empowered to be the healthiest person you can be. BY COURTNEY COLLADO
chat 48 ... WITH THE KING OF KALE
O NE FISH, TWO FISH, THINK FISH, PINK FISH
Loaded with omega-3s that are good for your brain and your heart, salmon—fresh, farmed or frozen—is always a smart bet. Here’s everything you need to know about it, and a little bit more. BY LU SNYDER
special section 42 BOOST: SUPPLEMENTAL HEALTHCARE Which supplements to take and when
Summer 2014 / Optimum Wellness
FOR ALL YOUR ACTIVE NUTRITION NEEDS.
Balance Bar® is a nutritious snack alternative with the perfect balance of great taste and lasting energy.
Pure Protein® has a new look but the same high quality protein and amazingly delicious flavors.
POWER YOUR PURPOSE
MET-Rx® is focused on one thing: making the best workout fuel possible. The right way, the real way.
YOU CAN’T FAKE STRONG © 2014 US Nutrition, Inc.
DO NOT PRINT THIS SLUG
Fn: 14-US-1037-AD-LAY US NUTRITION Publication: OPTIMUM WELLNESS Summer 2014
PAGE 1 Full Page
Trim Size: 8.375 x 10.875” Live Area: 7.625 x 10.125” Bleed Area: 8.625 x 11.125 Layout: 4/16/14 rd/sm Approved: 4/16/14 rd/sm Images: /Volumes/CP Asset/14-US-1037/Asset /Images/14-US-1037-ART_v2E.tif
Get Back Out There Time For New Sneakers?
Products: PURE PROTEIN: Vanilla Whey: S054450-AE-00A-RDG Choc Whey: S054452-AE-00A-RDG Strawberry Bar: S054452-AE-00A-RDG Choc PB Bar: W540830-AE-ART3-RDG
BY BERNE BROUDY
BALANCE BAR: Cookie Dough: sku 000242 Dark Choc Crunch: sku 18012 MET-Rx: Choc Chip Bar: W045843-AE-09H-RDG Choc Peanut Bar: F045829-AE-08H-RDG
Run for Fun
PRODUCTS IN COUPONS:
Fonts: DIN THERE Helvetica Neue
ARE RUNNERS, AND THERE ARE THE REST OF US. THESE NONTRADITIONAL SUMMER FUN RUNS AND RACES MAKE POUNDING THE PAVEMENT LESS ABOUT Colors: COMPETITION AND MORE ABOUT COMMUNITY. CMYK
CLOCKWISE FROM TOP: COURTESY TEAM PLAYER PRODUCTIONS; SHUTTERSTOCK (2)
THE COLOR RUN Billed “the Happiest 5K on the Planet” Downtown Denver: August 2, 2014 Colorado Springs: September 6, 2014 “Color runners” are encouraged to come dressed in all white. As they run, jog or even walk the untimed, 5K course, they pass through four color zones where they’re doused with bright, nontoxic dye. Greeted at the finish line by a rainbow of comrades and live music, everyone finishes a winner. thecolorrun.com SLACKER HALF MARATHON, RELAY OR 4-MILER It starts at 10,630 feet, but it’s all downhill. Loveland Ski Area: June 28, 2014 The highest downhill half marathon in the country, the course starts at the base of Loveland Ski Area and descends to Georgetown. Not interested in hoofing 13. 1 miles? Try the relay event or the 4-mile course from historic Silver Plume. slackerhalfmarathon.com
OYSTER—THE RACE For the derivation of “oyster,” visit the website’s FAQs. It has something to do with the run’s original tagline and the local delicacy of Rocky Mountain oysters, which make a cameo in the race. Downtown Denver: July 26, 2014 This scavenger-hunt-meets-urban-adventure-race requires “packs” of four to six people to run, bike, paddle or climb through a 10- to 30-mile obstacle course while solving riddles and following a trail of clues. Benefits the Make-a-Wish Foundation. oysterracingseries.com THE UNDY 5000 Run in your skivvies; support the Colon Cancer Alliance. Denver’s City Park: June 28, 2014 Form a team (friends, family, coworkers), solicit donations, run a few miles in your underwear, kick colon cancer in the butt. support.ccalliance.org
Most running shoes last 300–500 miles or 6–9 months. If you’ve been running regularly in the same pair of shoes for a year, replace them. It’s the midsole—between the fabric upper and the rubber sole—that goes first. Made from squishy EVA that absorbs shock as your foot strikes the ground, the midsole eventually loses its bounce. Listen to your body. If you develop achy knees or sensitivity in your shins, it may be a sign your shoes should be hung up or relegated to dog walks and running errands not trail. Lightweight shoes with a minimal midsole will wear out faster. A shoe with a beefier midsole will likely last longer. Worn out shoes can cause: knee tendonitis, shin splints, back pain and other nagging discomforts that come on slowly.
Cuckoo for Cocoa
Research demonstrates that cocoa flavanols (CF)—plant nutrients abundant in the cocoa bean—have a range of health benefits. THE CATCH: traditional processing destroys most of the beneficial CFs in chocolate, but none of the sugar, calories and fat, so claims that chocolate is good for your heart are loose, at best. Recently, food scientists have developed ways to preserve and concentrate CFs in food and supplements, some of which are already available in stores. Starting this
Don’t wait until the soles wear thin or the stench becomes offensive to replace your running shoes. Kira Harrison, Footwear Merchandising Associate at Brooks Running, says listen to your body, and track your miles to know when it’s time to ante up for a new pair.
fall, researchers will study the efficacy of a “chocolate pill” to reduce the risk of heart disease. It’s unlikely Snickers bars will ever gain health-food status, but they and other confections low in sugar and fat could someday deliver high-enough concentrations of flavanols to give “heart-healthy” claims some merit.
Wear retired treads around town. Get the best performance and longest life from your sneakers by saving a set of running shoes just for running. Buy your runners from a specialty retailer with staff who can point you to a shoe to suit your style and preferences. The right shoe will translate to many months and miles of great running, road or trail.
Summer 2014 / Optimum Wellness
• No Added Hormones or Antibiotics • Vegetarian Fed
on any Laura’s Lean Beef® product
• Humanely Raised • Sustainable Agriculture
For more information, please write: Meyer Natural Foods, PO Box 880189, El Paso, TX 88588-0189; or call 1-800-487-5326 . RETAILER: Send coupon after redemption to above address for reimbursement of face value plus 8¢ handling. Void if duplicated. One coupon per purchase. Proof of purchase may be submisrequired upon submis sion to validate authenticity. Any other use or duplication of this coupon may be fraud.
• All Laura’s Lean Beef® products contain less than 10 Grams of Fat per 4oz. serving
SMARTER BEEF L AU RA S L E A N B E E F.C O M
CLIF MOJO FRUIT & NUT AND DARK CHOCOLATE ®
TRAIL MIX BARS
> > 70% ORGANIC > GOOD SOURCE OF FIBER * > LOW GLYCEMIC
Distributed by Clif Bar & Company, Emeryville, CA 94608 U.S.A. • 1-800-CLIFBAR M–F 8–5 PST • clifbar.com © 2014 Clif Bar & Company. • Trademarks and registered trademarks are owned by Clif Bar & Company, or used with permission. MJ14.370
*Contains 8g to 13g total fat.
Fruit AND Veggie Strip
Fresh Food Nation CAN WE REFORM OUR UNHEALTHY, ON-THE-GO EATING HABITS? THE FOUNDER OF DENVER’S NEWEST SPOT FOR HEALTHY FARE THINKS SO. HE’S OUT TO PROVE THAT FAST FOOD CAN BE FRESH FOOD. BY REBECCA L. OLGIERSON
COURTESY OF PROTEIN BAR
This month, Protein Bar debuts in Colorado with three locations. The super-healthy restaurant chain joins True Food Kitchen, Native Foods Cafe, Modmarket and other casual eateries out to inspire a shift in America’s dining habits. We spoke with founder Matt Matros about PB’s flexible menu and transparent nutrition information that empower customers to make smarter choices when eating out.
So, it’s OK to order “off-menu” at Protein Bar? Of course. We love substitutions. We have an app that lets you see all the nutritional information. Maybe you want almond milk instead of soy, we’ll show you how that changes the drink.
OW: Where did the idea for PB come from? Matros: I was a sports agent in L.A, and I’d been fat all my life. My dad died young as a result of his unhealthy lifestyle, and I had to change in order to save my life. I quit my job, committed to a highprotein diet and began exercising with a trainer. PB started with a focus on blended drinks as a healthy alternative to the juice-smoothie places out there.
What’s different about your menu? First off our ‘bar-ritos’ have half the calories of regular burritos. We use low-calorie, whole-wheat tortillas and fill them with quinoa instead of white rice. We also make our salad dressings and sauces in house, every morning from scratch. That way we avoid using preservatives, which also increase calories. Our salads are amazing and start with our ‘Super 6’ salad mix—kale, spinach, romaine lettuce, purple cabbage, carrots and broccoli.
What’s in your claim “We do healthy— healthier? I started seeing my customers coming in three times a day, and I realized we needed to give them more options. We believe it’s about finding the right diet that works for your body. We are about laying out a palette of healthy options and letting people choose what works for their bodies.
What’s your favorite menu item? For breakfast I like our HI-5 raw juice. It’s kale, spinach, cilantro, pineapple and lime. Right now, I’m doing a 40-day vegan diet so I’m loving our Buffalo bowl. It’s quinoa, organic tofu, vegan buffalo sauce, vegan cheese and veggies. It’s a great way for a vegetarian to have that savory, buffalo experience without the meat.
Summer 2014 / Optimum Wellness
1/2 Serving of Fruit 1/2 Serving of Veggies Gluten Free | No Added Sugar NON GMO
Available in select stores. Learn More at:
Behind the Bars TAKE THE MYSTERY OUT OF THE SNACK AISLE WITH THIS ENERGY BAR ROUNDUP. BY KELLEE KATAGI
SNACK BARS, DONE RIGHT, serve up fast, easy nutrition when you just need a little something. But wading through the sea of choices is anything but simple. Here we do the hard work for you, giving you our top picks in five key categories so you can quickly find the bar that’s right for you.
OW pick: What’s inside:
Our testers say: Bonus points for: Also try:
Grab one of these for a packable, betweenmeal bite that’s tasty and healthier than anything in the candy jar.
For quick energy, your body needs straightup carbs. These bars deliver with at least 20 grams each. Stash one in your workout bag for carbs at-the-ready.
Opt for a protein bar after an intense workout or when life dictates that you just don’t have time for a “real” meal. Contains at least 12 grams protein.
Please your picky little eaters—and sneak some nutrition in too. Bonus: Natural or organic ingredients dominate each bar’s ingredient list.
With 10 or fewer ingredients—all pronounceable—these bars offer unadulterated snacking goodness.
Clif Mojo Dark Chocolate Almond Sea Salt
LaraBar Cherry Pie
Pure Protein Chocolate Peanut Butter Bar
Kind Madagascar Vanilla Almond
Mega chunks of organic dark chocolate and whole nuts combine for a healthy, ultra-satisfying 210-calorie snack. A smart ratio of carbs, fats and protein ensures that satisfaction will last till your next meal.
This soft, tasty bar provides 30 grams of carbs using just three (!) wholefood ingredients; dates, almonds and unsweetened cherries. Its flavor is more tart than sweet, a welcome departure if you’re eating right before exercise.
With 200 calories, 16 grams of carbs and about 40 percent (20 grams) of your daily protein needs, this 50 gram bar could stand in for a full meal in a pinch. For even more protein, try the 78 gram bar, which has 310 calories and 25 grams of carbs.
It’s hard to fool kids, but this bar might do the trick. Its taste, smell and texture all expertly mimic an actual PB&J. Natural ingredients, like non-GMO canola oil and real peanut butter, make it a snack parents can feel good about, too. Caveat: It only has 3 grams of protein, so you might want to pack some nuts along with it.
Take one peek through the transparent wrapper, and you can likely guess most of the whole-food ingredient list (whole nuts and honey are the headliners). Far sweeter than its 4 grams of sugar suggest, this chewy-crunchy bar with 7 grams of protein makes an ideal midafternoon snack.
“Hits the sweet spot between sweet and salty”
“High carb without the sickening sweet”
“Who doesn’t love chocolate and peanut butter?”
“Good for grown-ups too!”
“A very unusual flavor—in a good way”
Kashi Granola Bars, Balance Bars
10 Summer 2014 / Optimum Wellness
Odwalla Superfood bars
Clif Builder’s and Builder’s Max, Simple Truth Protein bars and Nutrition bars, ThinkThin Brownie Crunch
Clif Kid Organic Zbar and Zbar Protein, Kidz Zone Perfect
LaraBars, Perfectly Simple by Zone Perfect
SHUTTERSTOCK (TOP); BARS COURTESY OF THE COMPANIES
According to the Journal of Nutrition, most Americans get 18 percent of their calories from snacks.
Kale in Comparison YOU THOUGHT KALE WAS A LEAFY, LATE-AUTUMN GREEN BELOVED BY VEG-HEADS. BUT IT IS SO MUCH MORE.
AARON PHOTO COLUSSI CREDIT
CLOSELY RELATED TO brussels sprouts and broccoli, kale is considered by some foodies to be the most nutritious vegetable in the world, thanks to its 684 percent RDA of vitamin K and its similarly high vitamin A and C (antioxidants) content. It grows practically anywhere—even in Colorado’s fickle climate—and from spring
LACINATO KALE Sometimes referred to as dino kale because it resembles bumpy reptile skin, it’s also known as cavolo nero (black cabbage) or Tuscan kale. It has a bluish-green color, and it maintains its firm texture even after being cooked. Traditional Italian minestrone features lacinato. FLAVOR: sweet and earthy
CURLY KALE So called for its crumpled edges, curly kale is the most popular and easiest variety to find at market. Pick bunches that are bright green with stiff, sturdy edges. As with all types of kale, store the leaves unwashed in the refrigerator for three days. Prerinsing can make them limp. FLAVOR: slightly peppery, robust
to early winter, so it’s a sure bet almost yearround. In fact, it sometimes tastes sweeter when harvested immediately after a frost. As delicious raw as it is steamed, charred, baked, sautéed, stewed or braised, it’s also extremely versatile. Try it at breakfast, lunch, dinner and snack time.
BABY KALE Look for bags of baby kale and baby greens that include kale in your produce department. Perfect for quick salads and basic side dishes—sautée bunches of baby kale with olive oil, onions and garlic—it is a great way for newbies to dip their toes into the kale waters, so to speak. FLAVOR: mild, similar to arugula
RED KALE Also known as Russian kale, it is less common than curly kale but equally versatile and nutritious. The leaves are flatter, the edges are fringed, and the veins are deep red—almost purple. FLAVOR: According to chef Jennifer Iserloh, its sweet flavor with a hint of spice makes it ideal for Asian dishes that include soy, sesame and ginger.
Summer 2014 / Optimum Wellness
DISH IT UP.
Greens of Summer SWAP ICEBURG OR ROMAINE FOR COLORFUL KALE IN YOUR FAVORITE SALADS, OR TRADE SPINACH FOR KALE IN GRATINS, CASSEROLES, PIZZA AND SOUFFLÉS. OR GET REALLY CREATIVE AND GIVE YOUR SUMMERTIME FAVORITES ONE KALE OF A TWIST.
Kalejito Like its mojito cousin, this drink’s generous amounts of mint and refreshing rum take center stage. But the sneaky, almost undetectable kale punches up the green hue and the health quotient. 2 teaspoons superfine sugar 4 ounces white rum 1/2 cup packed torn kale leaves 1/2 cup packed mint leaves, plus 2 sprigs for garnish Juice of 2 limes 1. Combine all ingredients in a blender and blend on high speed. 2. Pour over ice. Garnish with mint sprigs. Makes 1 cocktail: 179 calories, 0g fat, 1g protein, 13g carbs, 2g fiber, 0mg cholesterol, 16mg sodium
14 Summer 2014 / Optimum Wellness
Burger with Grilled Kale Summer is a time for grilling, and there’s nothing better than a juicy burger. Using grass-fed, lean meats or salmon patties is a smart choice, and adding kale provides a kick of fiber. Who doesn’t need more fiber in their diet?
Make burger patties using grass-fed ground sirloin or buffalo and a few teaspoons of Stubb's Original Bar-B-Q sauce.
Crumbled blue cheese
Instead of beef or buffalo, try mixing canned salmon with the kale-onnaise (above right) for a meatless burger patty.
Grill a kale leaf for 2–3 minutes, turning constantly, until soft.
Look for gourmet sea salts from SaltWorks in the deli department. Flavors include Himalayan Pink and Black Lava Kai from Hawaii.
Chips Ahoy! We guarantee you can’t eat just one kale chip. Quite possibly one of the quickest, easiest and healthiest snacks to whip up on a moment’s notice, they’re a perfect accompaniment to summer barbecues and picnics and far healthier than potato chips. Turn to page 48 for the basic recipe, and then experiment with these seasonings to give your kale chips an extra burst of flavor:
Blend a bunch of kale with Greek yogurt, Dijon mustard, garlic, sea salt and lemon juice for a healthier-than-mayo burger spread and chip dip.
• Assorted sea salts • Sriracha sauce • Tamari • Parmesan cheese
Chocolate Kale Fudge Pop
PHOTO COLUSSI AARON CREDIT
Another great hiding place for high-fiber kale, these frozen chocolate pops are a cool treat that your digestive track will appreciate as much as your taste buds do. 1 cup granulated sugar 1 cup unsweetened cocoa powder 1 teaspoon vanilla extract 1/2 teaspoon ground cinnamon 1/8 teaspoon ground nutmeg 1/8 teaspoon ground coriander 1 cup torn kale leaves
heat. Cool to room temperature. 2. Place kale in a food processor and pulse until finely chopped. 3. Stir kale into the chocolate mixture and divide among eight ice pop molds. Insert popsicle sticks. 4. Freeze for 4 hours before serving.
1. Combine first six ingredients in a saucepan and bring to a boil. Reduce heat and simmer for 2–3 minutes, stirring until mixture is smooth and thick. Remove from
Makes 8 pops. Per pop: 127 calories, 1g fat, 2g protein, 32g carbs, 4g fiber, 0mg cholesterol, 8mg sodium
Chef Jennifer Iserloh and Dr. Drew Ramsey are so enamored with kale, they wrote a book about it: Fifty Shades of Kale. These are just a few of the recipes you,ll find in the book.
Summer 2014 / Optimum Wellness
Plum Chicken Salad
Use cooked Simple Truth rotisserie chicken for this salad. Rice crackers take the place of fried wontons for an Asian flare. Refrigerate until ready to serve. Can be made a day ahead. Just before serving, shake the jar vigorously to dress the salad.
IGNORE THE STOVETOP AND BEAT THE HEAT WITH A NO-COOK SUMMER PICNIC. MOST OF THESE INGREDIENTS ARE AVAILABLE IN THE DELI, BAKERY AND PRODUCE SECTION. THESE RECIPES ALSO USE PACK-IN, PACK-OUT CONTAINERS, SO CLEANUP IS EASY AND ECO-FRIENDLY. BY KIMBERLY LORD STEWART
Shredded red cabbage Pitted and thinly sliced plum Shredded Simple Truth rotisserie chicken
Crumbled sesame rice crackers
Thinly sliced cucumber
Slivered almonds Finely chopped green onion
Julienned red or orange peppers
Sugar snap or snow peas
Italian Pressed Cooler Sandwiches
Shredded carrots Place 1 1/2 tablespoons sesame ginger salad dressing on the bottom of the jar.
Make these a day ahead to let the flavors come together. Construct the sandwiches; then wrap each tightly in wax paper. Space them evenly on a baking sheet. Place a second baking sheet over the sandwiches; top it with a heavy pot and press down. Let sit for at least one hour. If making ahead of time, place the sandwiches, with the pans, in the refrigerator.
JARHEAD Thin layer of olive tapenade Sliced roasted red peppers and Peppadew peppers
Flatter artisan breads with a substantial crust— such as focaccia and ciabatta—work best with this recipe.
Sliced provolone Assorted Italian deli meats such as Boar's Head salami and prosciutto
It’s canning season, so stores are stocked with glass jars that not only hold summer edibles long past the season but also make perfect vessels for layered salads and desserts. Serve them from the jar or dump into a bowl. Widemouthed glass jars are available in the cooking-supplies aisle.
Focaccia or ciabatta bread
16 Summer 2014 / Optimum Wellness
Thin layer of balsamic dressing
No-Cook Chocolate Mousse with Strawberries
Fruit-Infused Water Use your culinary imagination. All you need is a bunch of herbs and sliced fruits and vegetables. Try:
Makes 4â€“6 servings
Make this ahead of time, and spoon into individual canning jars. Make extra because someone will ask for more of this rich, creamy and cool summer dessert.
Sliced lime, sliced cucumber, torn mint Sliced mango, diced pineapple, sliced ginger (smashed to release the spice) Cubes of seeded watermelon, rosemary sprigs
Muddle (lightly mash) fruit and herbs in a pitcher. Add water and let sit for 30 minutes. Give it a brisk stir every once in a while to release the flavor. Add ice before serving.
1. In a medium bowl, stir 2 cups plain Greek yogurt, 6 tablespoons mascarpone (or cream cheese), and 9 tablespoons chocolate-hazelnut spread until well blended. 2. Spoon the mousse into the jars. 3. Top each with sliced strawberries and Nature's Path Love Crunch chocolate granola. Put the lid on, and refrigerate until picnic time.
Focaccia or ciabatta, cubed Cheese cubes or rolled sliced cheese
Cucumber chunks Rolled sliced salami Kids' Kebab Sandwiches Make these ahead of time or set up a sandwich kebab bar at the picnic.
Skewer your choice of meats, cheeses and vegetables on long toothpicks.
Mini dill and sweet pickles Summer 2014 / Optimum Wellness
Good Humor Mom SAYING ‘NO’ TO THE ICE-CREAM TRUCK? STOP YOUR KIDS’ WHINING BEFORE IT STARTS. BY DEBORAH WILLIAMS FEW THINGS ARE more universally loved than the familiar jingle of the roving icecream truck and its sweet, cold treats on a hot summer day. But for people with dairy or gluten intolerances or parents concerned about their kids’ fat and sugar intake—not to mention the horror of shelling out $5 or more for what cost you 50 cents as a kid— the indulgence is hard to stomach. This summer, master the art of the preemptive strike by stocking your freezer with these frozen treats, or spark your kids’ culinary creativity by making your own.
Puppy Chow Don’t forget about your furry family members, who are especially susceptible to the stifling summer heat. Colorado company The Bear & The Rat makes all-natural frozen yogurt with no artificial colors, flavors or preservatives for dogs. Yogurt's billions of active probiotics that are good for humans are also good for pups—and those of us who clean up after them. Flavors include Bacon Peanut Barker, Banana Peanut
Barker and Real Pumpkin.
Diana’s Bananas Banana Babies Dark Chocolate
Rice Dream Organic Vanilla Frozen Dessert
Simple Truth Greek Frozen Yogurt Bar
Bananas are good for you. Real dark chocolate—not chocolate-flavored coating—is good for you. Bam! A sweet, frozen treat you can feel good about. Using a tool called a refractometer, the company selects bananas at their peak of sweetness, and then freezes them to seal in flavor and freshness.
The Rice Dream Organic Vanilla frozen dessert contains no refined sugars and is USDA certified organic. It’s lactose, cholesterol and gluten free. Eat it straight up or use it to make knockoffs of your favorite ice-cream sandwiches (see page 23), frozen shakes or chocolate-dipped ice-cream bars.
Like all of Simple Truth’s products, these frozen treats are free from 101 artificial preservatives and ingredients. The other big selling point is the high protein content (5 grams) and the live active cultures you get from Greek yogurt. Great for those who love the creaminess of real dairy and can tolerate the lactose. Available in vanilla, strawberry and blueberry.
Summer 2014 / Optimum Wellness
Wooden kabab skewers work great for easy dipping and handling.
12 ounces semisweet chocolate chips or high-quality chocolate bar, chopped 1/2 cup vegetable oil 2 cups assorted fruit (banana halves, hulled strawberries, melon slices, kiwi slices, apple slices, pear slices) 1. Place the fruit on a wax paper-lined baking sheet. Chill for 10 minutes in the freezer. 2. Meanwhile, melt the chocolate and oil over a double boiler, whisking until smooth. Allow the mixture to cool to room temperature. late and place on the baking sheet. 4. Return the sheet to the freezer for 15 minutes; then serve.
3. Dip the chilled fruit into the choco-
Fruity Greek Frozen Yogurt IT’S THE PROTEIN-RICH creamy goodness you already love with an extra kick of sweetness and fruit.
If you don't have popsicle molds, use paper Dixie cups, which you can easily peel away once the treat is frozen.
1 cup of your favorite Simple Truth Greek Yogurt 1 cup fresh fruit 2 tablespoons sugar or honey 1. Combine and process the ingredi- ents in an ice-cream maker, or blend the ingredients in a high-powered blender. 2. Pour the processed mixture into individual popsicle molds. 3. Freeze for 30 minutes. Insert sticks. 4. Return to freezer for at least 4
Same as 2.7 eggs
Same as 1 yogurt cup (100g)
Same as 2.3 servings of salmon
Same as 3 servings of vegetables
Same as 3.2 slices of whole wheat bread
% RDI VITAMINS
All the essentials. All-in-one. Made exclusively from plant-based whole food ingredients, just one serving of Vega One provides all the complete foundational nutrition your body needs to build your day on. Everything you need, nothing you don’t.
AVAILABLE IN SELECT STORES WITH OPTIMUM WELLNESS CENTERS
Same as 2.7 cups of blueberries
1495 King Sooper Vega One Co Op_7.25x4.75in_230913_CMYK.indd 1
13-10-04 9:18 AM
For a firmer consistency, place dessert in an airtight container and freeze for 2 hours.
Dairy-Free Vanilla Frozen Dessert 3 cups plus 2 tablespoons dairy-free milk, such as Rice Dream or Almond Dream 3/4 cup honey or agave Seeds of 1 vanilla bean or 2 teaspoons of pure vanilla extract 1. Vigorously whisk all ingredients in a medium bowl. Cover, and refrigerate for at least 2 hours. 2. Process mixture in an ice-cream maker
for 30 minutes.
â€? gmo non verified
satisfied Made in U.S.A. Available in select King Soopers and City Market stores.
ÂŠ Way Better Snacks 2014. All Rights reserved.
Ice-Cream Sandwiches For traditional chocolate wafers: 1 cup granulated sugar 1/2 cup unsalted butter, room temperature 3/4 teaspoon salt 1/2 teaspoon baking powder 1 teaspoon espresso powder 1 large egg 1 teaspoon vanilla extract 1 1/2 cups unbleached all-purpose flour 1/4 cup unsweetened cocoa 1/4 cup Dutch-process cocoa 1 pint So Delicious Frozen Dessert, any flavor, or your ice cream of choice, softened 1. Beat together first five ingredients in a medium bowl. 2. Beat in egg and vanilla, and then flour and cocoa. Cover and chill 30 minutes. 3. Roll dough to 1/8-inch thickness; AARON COLUSSI
then cut into desired shape and size. 4. Bake for 10 minutes at 350째. Remove
and allow to cool. 5. Spread softened ice cream between two wafers, place on a wax- paper-lined cookie sheet, and place in freezer for 10 to 15 minutes, until frozen.
We used So Delicious Coconut Milk Mint Chip frozen dessert.
No time to make the wafers? Want to make this recipe gluten-free? Use your favorite store-bought cookies or graham crackers to accommodate dietary restrictions.
We make real food with easy to recognize ingredients and big taste. EVOL products are made with meats and cheeses from animals raised on US family farms and without the use of antibiotics, and are free of artificial flavors, fillers and preservatives. Go ahead, love what you eat!
It’s time to have your gluten-free and eat it too. Midnight snack, post-workout meal, potluck casserole – any meal can be gluten free with Udi’s Gluten Free Foods.
Conscientious Consumerism YOUR DOLLARS GO FURTHER—AND FARTHER—WHEN YOU SPEND THEM THOUGHTFULLY. BY KELLEE KATAGI THE WALLET AND THE PALATE drive most shoppers’ purchasing decisions. But consumers are increasingly weighing a third factor, too: their social conscience. From 2011 to 2013, the number of U.S. shoppers who said they were willing to spend more on products from socially responsible companies jumped from 36 percent to 44 percent; worldwide, the number climbs to 50 percent. Unfortunately, companies’ claims don’t always match reality, so it can be hard to tell whose practices align with your ideals. Here, we do some legwork for you, highlighting companies that are getting it right in six categories of social responsibility.
$ CHARITABLE DONATIONS
CO COLORADO PROUD
These companies keep the good going by passing sizeable portions of their profits to charity.
In-state products keep profits local and reduce carbon footprints by limiting resources devoted to shipping and storage.
NEWMAN’S OWN It’s hard to beat 100 percent. That’s the amount of after-tax profits— from this brand’s salad dressings, salsas, frozen pizzas, pasta sauces and other products—that go to charity. The funds benefit Newman’s Own Foundation, which in turn supports charities that focus on four categories: philanthropy, kids with life-limiting medical conditions, empowerment and nutrition. newmansown.com HONORABLE MENTIONS: Justin’s, Seventh Generation, Endangered Species Chocolate, Nature’s Path Organic
FREE RANGE SNACK CO. This Denver company roasts 100 percent of its nut-, seed- and fruit-based snack mixes in-house. All of its products are free of artificial flavors, colors, preservatives and hydrogenated oils. freerangesnackco.com RUDI’S The secret behind Boulder-based Rudi’s organic breads is a small-batch, extended-fermentation process that negates the need for preservatives and chemicals to make the bread rise. Also look for bagels, hamburger and hot dog buns, and a gluten-free line. KUDOS FOR: OG rudisbakery.com Summer 2014 / Optimum Wellness
RESPONSIBLE PACKAGING Packaging make up the largest segment (30.3 percent) of solid municipal waste, according to the EPA. Companies can lower the impact by shrinking package sizes and using recyclable and less-toxic materials. JUSTIN’S In 2012, Justin’s—a Boulder company that makes nut butters and candies—won a Responsible Packaging award from the Sustainable Food Trade Association for a jar made of 100 percent post-consumer recycled materials. Other bonuses: Justin’s cartons and boxes are made with wind power, all cardboard comes from 100 percent recycled paper, and the company’s big vision is to make a renewably sourced, home-compostable CO justins.com squeeze pack. KUDOS FOR: $ PACIFIC FOODS Pacific eschews cans (and consequently BPA) by packaging its soups, broths and stocks, and nondairy beverages in Tetra Paks, recyclable, resealable cartons—made mostly of paper—that can keep perishable foods fresh for up to two years without refrigeration. Tetra Paks are lighter and more compact than cans, reducing their carbon footprint. KUDOS FOR: pacificfoods.com HONORABLE MENTIONS: Seventh Generation, Evol, Zhena’s, Nature’s Path
SUSTAINABLE PRODUCTION The bigger a company gets, the more it tends to harm the environment. Getting—and staying—green requires creativity, sacrifice and commitment. SEVENTH GENERATION By using plant-based ingredients and improving its packaging (for example, using less virgin plastic), in 2012 Seventh Generation decreased its normalized greenhouse gas emissions by 13 percent and saved enough fuel to drive around the globe more than 1,100 times, according to its company report. Seventh Generation also buys offset credits for the palm oil it purchases for its products. KUDOS FOR: $ seventhgeneration.com EVOL Evol’s frozen burritos, quesadillas and dinner entrees taste even better when you know that all compostable waste from the company’s Boulder headquarters and manufacturing plant is donated to local farmers or a local nonprofit for composting. Evol also buys offsets to help fund new wind-energy farms. KUDOS FOR: CO evolfoods.com HONORABLE MENTIONS: Justin’s, Pacific Foods, Zhena’s, Endangered Species Chocolate, Nature’s Path
DON’T GET FOOLED Avoid the trap of dishonest marketing claims by checking product packages for the following seals, which certify that rigorous standards have been met.
USDA ORGANIC ams.usda.gov/nop
QUALITY ASSURANCE INTERNATIONAL CERTIFIED ORGANIC qai-inc.com
FAIR TRADE CERTIFIED
FT FAIR TRADE
Fair trade companies strive to ensure that every worker in their supply chain receives fair wages and humane working conditions. Products with some of the sketchiest track records include tea, chocolate, coffee and sugar. ZHENA’S In 2012, Zhena’s founded The Robin Hood Laptop Project to provide computers and educational materials OG zhenas to tea farmers’ children. KUDOS FOR: .com HONORABLE MENTIONS: Nature’s Path Organic ENDANGERED SPECIES CHOCOLATE You can eat these delicious chocolate bars with a clean conscience, thanks to a Rainforest Alliance certification that guarantees the ingredient sourcing met high social and environmental standards. Plus, 10 percent of the net profits from each bar are donated to a species conservachocolatebar.com tion organization. KUDOS FOR: $
According to the Food and Agriculture Organization of the United Nations, organic farming lowers nonrenewable energy use and boosts long-term sustainability. SIMPLE TRUTH ORGANIC Choose a grocery category—meat, dairy, produce, snack, condiments, cereals, beverages, you name it—and you’ll likely find a Simple Truth Organic product that fits it. Then check out the Simple Truth website for a list of the 101 artificial preservatives and ingredients you won’t find in any Simple Truth product. simpletruth.com NATURE’S PATH ORGANIC Every Nature’s Path product—cereals, granolas, bars, frozen waffles and more—is certified organic, giving you peace of mind that it doesn’t contain ingredients grown with toxic pesticides and other chemicals harmful to you and the planet. KUDOS FOR: $ FT naturespath.com HONORABLE MENTIONS: Zhena’s, Rudi’s
FAIRTRADE INTERNATIONAL fairtrade.net
RAINFOREST ALLIANCE CERTIFIED rainforestalliance.org
GREEN AMERICA TELL US ABOUT YOUR FAVORITE COMPANY WITH A CONSCIENCE AT OPTIMUMWELLNESSMAGAZINE.COM/CONSCIENTIOUS-CONSUMERISM.
26 Summer 2014 / Optimum Wellness
Recipe: Sea Breeze Fizz
ATURE’S PEAK N A flavorful blend of fruit & vegetable juice! ™
• 100% Juice (50/50 blend of fruit & vegetable juice) • No artificial colors, flavors or preservatives
® Visit www.rwknudsenfamily.com for other great Nature’s Peak™ recipes.
NON-GMO PROJECT IS A REGISTERED TRADEMARK OF THE NON-GMO PROJECT, INC.
Recipe: Cran-Apple Yogurtsicles
R.W. Knudsen® Family Just Juice products contain juice of almost 2 pounds of fruit in each bottle. Just the good stuff. Just Juice. Visit www.rwknudsenfamily.com for other great Just Juice recipes.
Yerba mate is a high energy infusion made from the naturally caﬀeinated and nourishing leaves of the celebrated south american rainforest mate tree. Tereré (tey-dey-rey) is cold mate. Yerba mate contains caﬀeine, As well as the mood elevating And relaxing compound found in chocolate – theobromine. It also contains nearly every nutrient needed for life and twice the antioxidants of green tea. Yerba mate doesn't just wake you up – It helps you 'come to life'.
— Snacks that don’t come from a chemistry set —
nuts & seeds
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.
• Look for Free Range products in the natural and bulk area.
The Right Fit
REACHING YOUR FITNESS GOALS MEANS FINDING A GYM THAT SUITS YOUR STYLE, SCHEDULE AND HABITS. BY COURTNEY COLLADO
According to the Bureau of Labor Statistics, working Americans log just over five hours of leisure and sports time each day. If only those five hours occurred in consecutive blocks and didn’t conflict with day-care hours or your favorite TV show, you could reasonably expect to squeeze in 60 minutes of life-lengthening, stress-relieving, tush-enhancing exercise every day. But they usually don’t, so you probably can’t. Does that mean any efforts at exercise are futile? Hardly. What you need is an exercise facility that 1. produces maximum results in minimum time, 2. keeps you interested enough to be consistent, 3. works for you and your wallet. On one hand, there are all-in-one athletic clubs where you’re largely left to your own devices. On the other hand: super-niche boutiques. Each has its pros and cons. Which is right for you? Read on.
Summer 2014 / Optimum Wellness
ACE-certified health coach Sabrena Merill. Saralyn Ward, Pilates director at Pura Vida in Denver, adds: “A niche studio offers a more personal community, which may translate into more accountability.” For many people, that motivation to show up is worth the premium. Jamie Atlas, owner of Bonza Bodies in Lakewood, strives to create an environment where every person feels competent and secure in his or her ability: “I’ve seen gyms that focus on the quantity of movement rather than quality; they advertise a sexier, more intense, make-you-bleed-from-theeyeballs workout, and the average exerciser is afraid they will embarrass themselves.” In a boutique facility, you will be guided by experts whose main goal is getting you safely through a curated workout designed to help you attain your personal fitness goals.
PROS • Certified, expert instructors with highly specialized knowledge • Workouts reflect and support your interests/lifestyle/ hobbies • Someone else plans and leads the workout; you just show up and work • Community aspect fosters support and inspires accountability • Curated classes: often, participants are grouped by similar goals or fitness levels • Like-minded peers • Measurable progress, often guaranteed
• Flexible membership options: drop-in, per-class, pre-paid punch cards, session-based packages— means you don’t pay for days you don’t go CONS • Higher per-visit cost • Limited exercise modalities • Limited equipment • Pre-formatted workouts—you must follow the program • Few, if any, amenities • Little or no anonymity • Inflexible class schedules
PHOTO COURTESY ORANGE THEORY
Once the exclusive domain of Jazzercise studios, musty martialarts dojos and boxing gyms, this category has exploded in the past decade. Sleek yoga and Pilates studios outnumber Starbucks in some neighborhoods. Quite recently, an even newer breed of fitness studio has entered the fray. These facilities appeal to even the most narrow of fitness preferences. Enjoy rowing? There’s an indoor studio for that. Want getting fit to be social? There’s a smallgroup-training facility nearby. Addicted to cycling? Want a ballerina’s body? Curious about interval training? At these niche studios, you can go all-in or test the waters at each until you find your best match. “Boutiques offer specialized services that are hard to come by in large, commercial fitness centers,” says
Front Range Boutique and Single-Focus Gyms BONZA BODIES
Concept: Small-group personal training in a “judgement-free” environment
Concept: Group High-Intensity Interval Training (HIIT). Trainer makes sure you work at 84% of your maximum HR or higher; produce Exercise PostOxygen Consumption to burn calories for the following 24–36 hours.
Concept: Indoor cycling on specialized bikes that simulate riding outdoors, combined with video of actual rides on a large-screen TV.
Concept: Fusion-based classes that incorporate movement techniques from yoga, barre, dance, cycle and kettlebells.
Components & Equipment: One or a variety of each: RealRyder bikes, TRX, body-weight plyometrics
Components & Equipment: Traditional breath-based mat yoga, cycle sessions on spin bikes, functional movement work with kettlebells
Components & Equipment: You + portable props (ViPR, dumbbells, TRX, weighted balls) Sessions: 45- to 50-minute sessions Membership Options: Month-tomonth; boot camp drop-in; weekly unlimited Location: Lakewood Info: bonzabodies.com
30 Summer 2014 / Optimum Wellness
Components & Equipment: Treadmill, rowing machine, body-weight and small-prop strength training
Sessions: 45, 60, 75 or 105 minutes
Sessions: 45- to 90 minutes
Membership Options: Monthly, nocontract
Membership Options: Drop-in, 5-class or 10-class card; monthly unlimited (2-month minimum), yearly unlimited (paid in full)
Locations: multiple around Denver
Locations: Downtown Denver, Edgewater
Sessions: 60 minutes
Membership Options: Drop-in, monthly or annual
PHOTO COURTESY FITWALL
All-in-One Athletic Clubs From round-theclock chains with locations in every city to more exclusive athletic clubs, these gyms epitomize economies of scale. You can come here to get your burn on or just to lounge by the pool. To accommodate their large membership bases, these clubs stock cardio and strength equipment; free weights; dedicated stretching zones; basketball, racquetball and tennis courts; swimming pools and group exercise studios. Some even boast additionalfee boutique studios within their main facility. Plus, they throw in extra amenities like a steam room, sauna, a juice bar, spa and child care. You may pay extra for personal-training sessions and specialty workshops—but it’s all here, in one spot.
It’s easy to stay anonymous here, and you can come and go as you please—even into the wee hours. Bonus: If you’re self-directed, you’ll find everything you need for a solid workout. If you like to switch up your workouts—running and lifting weights one day, taking a yoga class the next, swimming or playing hoops the next— these gyms rarely disappoint. “Bigger facilities may become your one-stop-shops for all things fitness,” says Ward. Depending on the location, time of day and your preference, even the largest facility can sometimes feel like an elite boutique studio. The best part? When you’re done, you can reward yourself with a soak in the hot tub, a smoothie from the snack bar or a massage at the spa. Expect to pay $100 to $200 a month for the amenity-rich facilities. The more you go and the more amenities you use, the better the value.
Concept: Free fitness meet-ups, born of a desire to create fitness options during cold winter months in the Northeast, this is now a year-round meet-up in cities across the nation.
Concept: Science-and-researchbased programming provide a group workout appropriate for every skill level and ability.
Components & Equipment: Whatever’s available: stairs, bleachers, hills, playgrounds Sessions: Early morning, usually about an hour Membership Options: Free. Just show up. Locations: Varies; follow on Twitter or visit november-project.com/category/ denver/
Components & Equipment: Body weight and individual, specialized “Walls” Sessions: 40 minutes Membership Options: monthly and pay-per-class Locations: Fitwall franchise coming soon to Colorado. Fitwall equipment available in several local gyms.
PROS • Diversity: equipment, classes and facilities • Operating hours: predawn to well after dark, to accommodate most any schedule • Exercise independently, with friends or in a class • Family memberships and discounts available • Free or low-cost child care • Monthly/annual, all-inclusive packages mean the more you go, the less you pay per class/workout • Anonymity • Amenities, amenities, amenities
CONS • Uncapped memberships can mean overcrowding • Less intimate • Some specialty services cost extra • Lack of accountability makes it easier to slack off • Membership contracts = you pay even if you don’t go • Progress isn’t guaranteed • Personal attention or coaching costs extra • Super-niche workouts and classes are the exception, not the rule
Middle Ground Want the best of both worlds? If budget isn’t an issue, you can certainly pony up for a fancy all-inclusive club and also pay the drop-in rates at boutiques when the mood strikes. What price wellness, right? But if, like most of us, you’re on a budget, consider this compromise: Some luxury-light megagym chains—with all the fitness equipment but fewer glamorous amenities and finishes—occasionally offer membership promotions as low as $10/month. At that price, you can enjoy the convenience and diversity offered by a big box and still afford the occasional niche class.
Summer 2014 / Optimum Wellness
GET FLUENT IN THE LANGUAGE OF THIS HEART-HEALTHY FISH THAT, COME SUMMER, IS AT ITS PEAK OF PERFECTION. BY LU SNYDER
Think Pink There is one species of Atlantic and six species of Pacific salmon, five of which you’ll find in grocery stores.
In the wild, salmon hatch in freshwater and grow for a few months to a few years before heading to sea, where they typically spend several years maturing. As adults, they return to their native rivers and streams to spawn— generally from June through September.
Chinook salmon are the largest of the Pacific species, averaging 36 inches and often exceeding 30 pounds, earning them their “king” moniker. They are also fewest in numbers, which, combined with the high demand for their meat, makes them the most expensive. Of the 13 grams of fat found in a 3.5-ounce serving of king, a whopping 10 of those are heart-healthy unsaturated fats. Kings are prized for their high oil content, deep color, robust flavor and succulent flesh.
32 Summer 2014 / Optimum Wellness
ISTOCKPHOTO; ILLUSTRATION COURTESY ASMI
Headlines make it clear that salmon is good for us. It’s loaded with omega-3 fatty acids so essential for our health that the American Heart Association recommends we eat it and other fatty fish at least twice a week. What isn’t so clear is which type—Atlantic or Pacific, chinook or sockeye, wild or farmed, fresh or frozen—is best when it comes to taste, nutrition and sustainability. There isn’t a quick or easy answer, but what follows is an attempt to demystify your next trip to your grocer’s seafood case.
Select and Serve
FROZEN While Atlantic salmon is available year-round, wild salmon, like produce, is only available fresh during salmon season. Craving Pacific salmon in the middle of winter? Head to the frozen department. Frozen salmon is a convenient way to ensure you get your dose of omega-3s throughout the year and can sometimes be more affordable than fresh.
FROM TOP: SHUTTERSTOCK (3); COURTESY ASMI
FILLETS The majority of fresh and frozen salmon is available in fillets and may or may not include the skin. A full fillet is one side of the fish cut lengthwise from head to tail, though it can be cut into smaller portions. Though technically boneless, a fillet of wild Pacific salmon may have scattered strays, known as pin bones, in the meat. Removing them before sale could compromise the flesh. Atlantic salmon is sold with the pin bones removed, known as PBO (short for “pin bones out”) fillets. Choose fillets that are smooth and uniform, without tears in the flesh or a strong fish odor. “Your nose is a great indicator of freshness,” says Will Martin of Seattle Fish Company. Fillets vary in thickness and length depending on the size of the fish and can be grilled, baked, broiled, pan-seared, sautéed, steamed and poached. Cook and serve fillets skin-side down and eat to the skin.
STEAKS Not to be confused with beef, a salmon steak is a cross-section cut from one side of the fish to the other, through the spine. The resulting steak is almost circular, or u-shaped, with bone in the center and skin on the outside. Unlike fillets, the thickness of steaks is consistent throughout the cut. Their thick cut makes steaks ideal for grilling, but they can also be baked, broiled, pan-seared, sautéed, steamed and poached.
Not enough time to thaw your fish before dinner? No worries. Go to cookitfrozen.com for techniques to cook your frozen fillets without thawing, in as little as 15 minutes.
Coho’s bright-orange-red flesh has less fat than king or sockeye (only 4 grams in a 3.5-ounce serving, compared with 13 in king and 11 in sockeye), but still retains a rich flavor and firm texture, which—combined with lower prices than king or sockeye—has made coho a widely popular choice among consumers.
One of the smaller species of Pacific salmon (24 inches, 6 pounds), the bodies of sockeye turn red as they swim upriver to spawn. Like chinook, sockeye flesh is known for its deep-red color, firm texture, full flavor and high fat content and is one of the pricier salmon available.
Summer 2014 / Optimum Wellness
What is Copper River salmon? IT’S KIND OF LIKE THE WAGYU BEEF OF SEAFOOD. ALMOST 300 MILES LONG and up to a mile wide in spots, the Copper River—named for the copper
n and Russia. a pa
iar or roe, is a co cav ve te on d m f al
nJ di oo
eggs, kn ow na ss
Canned salmon is a convenient way to eat salmon— no cooking necessary. The flavor and price will vary depending on the species used and whether it has been smoked. Canned salmon can be eaten straight out of the can, mixed with tzatziki sauce and/or yogurt for a salmon salad; served over a green salad; used in omelets, soups and chowders; or for salmon patties.
Ranging from sweet to spicy, smoked salmon is available canned or refrigerated. The flavor varies depending on the wood used for smoking, the type of smoking (hot or cold), fish species, and any spices or flavoring. Smoked salmon is delicious on crackers or cucumber slices with cream cheese, on salads, in omelets, soups and chowders. Often referred to as smoked salmon, Nova Scotia lox—popular in New York City with bagels, cream cheese, onions and, sometimes, capers—is processed differently than smoked salmon: first cured in a brine and then cold-smoked, so the resulting product is only partially cooked. Try this: Rub salmon with
DID YOU KNOW? » Chinook are Alaska’s state fish. » Colorado’s kokanee salmon are smaller, landlocked sockeye. Popular with fishermen, kokanee are stocked in many of the state’s higher, cooler reservoirs, including Blue Mesa, Green Mountain and Granby. » Yukon salmon must swim up to 2,000 miles without eating to spawn. » Salmon use their sense of smell to find their natal stream. » Sushi-grade salmon is known as “sake.”
your favorite spices, and grill on untreated cedar planks (soaked in water for at least one hour) for an especially juicy salmon, infused with a light, smoky flavor. 135–140 Recommended internal temperature for salmon that is safely cooked but not dried out. NEED INSPIRATION? Visit these websites for more salmon recipes: alaskaseafood.org copperriversalmon.org seafoodwatch.org msc.org
deposits along its banks—is one of the longest waterways in Alaska and synonymous with wild Pacific salmon: king, sockeye and coho. Copper River salmon return to their spawning grounds as early as May each season, also making them the first to stores. But it’s not only their long season that makes them so desirable. “Salmon stop eating to make the journey upstream to spawn,” says Kim Ryals of Copper River Salmon. “They have to be physically prepared to make that swim in cold, turbulent waters.” The longer their journey, the more muscle and fat the fish need. On your plate, that means a rich, buttery fish, high in heart-healthy omega-3 fats. In addition, the family fishermen in the Copper River Salmon fleet are committed to delivering high-quality salmon to consumers. “A lot of people think of Alaska commercial fishermen and they think of large boats,” says Ryals. “These are relatively small. Mostly it’s just one person on each boat, harvesting these fish by net and bringing them in one by one.” To maintain quality, most of the fishermen hold the fish on ice in bins lined with fabric bags that allow them to move their catch with minimal handling. “They can get the fish to the market fresh and super well-cared for,” says Tyson Fick of Alaska Seafood Marketing Institute.
PINK, HUMPBACK, HUMPY
Keta, or chum, have the largest geographic range of all Pacific salmon, traditionally from Japan and eastern Russia, around the Bering Sea to Alaska and south to California’s Monterey Bay. Once mostly used for canning and smoking, chum has become a popular affordable option for fresh and frozen fillets. The orange-pink flesh has a delicate flavor and the meat is softer than king, sockeye and coho.
The smallest of the Pacific species (18–25 inches, 2–3 pounds), pink salmon are also the most abundant. The adult males develop a large hump on their backs and hooked jaws as they return upstream to spawn. The affordable, tender, rosy-pink meat, known for its mild flavor, is ideal for baking paired with flavorful sauces but is most often canned.
34 Summer 2014 / Optimum Wellness
CLOCKWISE FROM TOP RIGHT: CHRIS MILLER/CSM PHOTOS; COURTESY ASMI (2); SHUTTERSTOCK (4)
Into the Wild
CHRIS MILLER/CSM PHOTOS (TOP); SHUTTERSTOCK
Eating Alaska salmon is not only good for your health, it’s good for the Earth’s health, too. WITH THE FARM-TO-TABLE MOVEMENT, consumers are asking more questions than ever about their food. Where did it come from? Was it raised sustainably? Is it healthy? Fortunately, with salmon, the conscious, sustainable choice is easy: Alaska salmon. For years, the American Heart Association has been touting the benefits of salmon’s omega-3 fatty acids for their role against heart disease, but only recently has research begun to indicate exactly why these essential fats are so fundamental for our health—not only our hearts but our brains and bodies, too. Historically consumed in an equal ratio with omega-6, another essential fat, omega-3s now constitute only a very small portion of our diets. And while omega-6 also serves a vital role in our bodies, researchers believe the severe imbalance in the modern diet causes chronic inflammation that leads to cardiovascular disease, strokes, mental disorders and other diseases. Our declining seafood consumption has led to an omega-3 deficiency, explains Douglas Bibus, research
scientist at the University of Minnesota. Our hearts and brains need omega-3 to be healthy. So salmon gets the thumbs up for our health, but what about the environment? We live in an age when so many of our oceans are being overfished. We’re peppered with warnings not to eat this or that. According to the Monterey Bay Aquarium Seafood Watch, Alaska salmon is the best choice for sustainable salmon. In fact, the sustainability of its seafood is actually written into Alaska’s state constitution. The state is dedicated to ensuring its salmon are harvested without compromising future populations, their habitat or the surrounding ecosystems. And while Alaska salmon can’t exactly be called organic—it’s wild, after all—you can be assured it was raised without growth hormones. It isn’t genetically modified. Alaska salmon swim in pristine, mineralrich waters far from major populations or industry. “We are what we eat, and wild salmon is hard to beat,” says Randy Hartnell, president of Vital Choice Wild Seafood and Organics.
ATLANTIC SALMON Because wild Atlantic salmon populations have declined dramatically in the past few decades, a combined result of human impacts such as overfishing, dams and aquaculture—most Atlantic salmon available in stores today is farmed. Chile and Norway are the largest producers of farmed salmon. Available year-round, the color, fat and omega-3 content of farmed Atlantic flesh vary depending on the diet of the fish, but it tends to be paler than wild salmon.
Number of chinook salmon with white flesh, known as “white kings”
10 feet Height a sockeye can jump
100 pounds Record weight of king salmon caught in Alaska
2,000 miles Length of the Yukon River— Alaska’s longest—from its headwaters north of Juneau to its mouth at the Bering Sea
6 million years The time fossils indicate Pacific salmon have existed on earth.
272 million Record number of salmon harvested in Alaska, in 2013
NEWS FLASH Whether you choose farmed or wild, you can be assured the salmon you buy from King Soopers and City Market, has not been genetically modified. The national grocery chain recently made a company-wide decision not to sell genetically modified salmon in its stores.
Summer 2014 / Optimum Wellness
Wellness is a Choice...Take Charge of your Health!
Over 3,000 Natural Vitamin and Body Care Products now available in these convenient locations: Arvada 8031 Wadsworth Blvd 15200 West 64th Ave Avon 0072 Beaver Creek Pl Boulder 3600 Table Mesa Dr 1650 30th St Commerce City 15051 East 104th Ave Denver 1155 East 9th Ave 2810 Quebec St 3100 South Sheridan
Dillon 300 Dillon Ridge Rd Durango 6 Town Plaza Shopping Ctr El Jebel 250 East Valley Rd Englewood 3475 S University Blvd 5050 S Federal Blvd Evergreen 1173 Bergen Pkwy
Nutrition Specialists on staff
Ft. Collins Highlands Ranch 1015 South Taft Hill Rd 9551 S University Blvd 4503 John F Kennedy Pkwy 8673 South Quebec Glendale Longmont 4600 Leetsdale DrÂ 995 South Hover St Grand Junction Louisville 630 24 Rd 1375 South Boulder Rd Greeley Parker 6922 10th St 12959 South Parker Rd Greenwood Village 6000 South Holly 4910 South Yosemite
Steamboat Springs 1825 Central Park Plaza
Childish Antics THE ANCIENT CHINESE SECRETS OF LONGEVITY? MONKEY BARS, KARAOKE AND WATER CALLIGRAPHY.
BY KELLEE KATAGI
I’VE ALWAYS KNOWN that Asian cultures revere the elderly. What I didn’t realize until recently, when I traveled to China to adopt a child, is that elderly Asians revere their own longevity and embrace their twilight years in a way Americans often do not. During an early-morning sightseeing visit to Beijing’s Temple of Heaven Park, a former imperial garden northwest of the Forbidden City, I saw, perhaps predictably, scores of mostly elderly people lined up under a grove of oaks, practicing the slow, flowing motions of tai chi. Beyond that, nothing I observed was predictable. A few steps down the path, several dozen pairs waltzed to a lilting tune emitting from a 1980s-style boom box. Next to them, a few small groups played what was essentially hackey sack with a large feathered shuttlecock, while others engaged in a net-less version of badminton. On the other side of the waltzers, a middle-aged man demonstrated his skill with an enormous bullwhip, occasionally offering passersby a crack at it themselves. Not
far beyond him, about 100 people—men and women— shook their hips in a Chinese-ified Zumba-style workout, albeit in a manner more reserved than the salsa-inspired fitness craze raging among younger adults in the U.S. Throughout the park, older people gathered for these and other community activities: Some played cards, some walked together, a brave few donned inline skates. The sheer numbers amazed me, but I was even more surprised to discover that this phenomenon is not unique to this park—it takes place daily all throughout urban China. “It’s a Chinese tradition to promote this kind of activity and to be social—they’re taught it from childhood,” says Danan Gu, Ph.D., a former Duke University research scientist who found in a 2008 study that elderly Chinese people with solid social networks lived longer and were healthier and happier than those who were isolated or just had family connections. Even much of the playground equipment in Chinese parks is designed more for adults to exercise—simple,
“It does not matter how slow you go so long as you do not stop.” —Confucius
MUCH OF THE PLAYGROUND EQUIPMENT
in Chinese parks is designed more for adults to exercise—simple, nonelectronic treadmills and ellipticals; upper-body workout machines; ping-pong tables—than for children to play on while adults watch.
Summer 2014 / Optimum Wellness
(continued from previous page) nonelectronic treadmills and ellipticals; upper-body workout machines; ping-pong tables—than for children to play on while adults watch. Many park activities involve singing—several people around a boom box with a plug-in microphone for impromptu (and cocktail-free) karaoke or a group assembled to sing choir-style from sheet music or songs written on butcher paper and hung up on a clothesline strung from trees. Other park-goers fish or attract crowds by painting messages on the ground with water, a writing method Chinese people once used to communicate politically unpopular sentiments because the words evaporate without a trace. “For the Chinese, [these activities] are a practical lifestyle to protect their health,” Gu says. Even if you don’t see yourself playing pickup hackey sack or doing pull-ups on the monkey bars any time soon, you can still tap into this Chinese wisdom to stay healthy and improve your quality of life, regardless of your age. Here’s how:
IN NUMBERS 1 STRENGTH As much as America is an “I” and “my” society, in China the focus is on “we” and “our.” “Chinese people are more likely to bond themselves to others,” Gu says. “The emotional support from their social networks relieves stress and helps their biological systems.” The benefits of that group-think mentality are verified by research. MAKE IT HAPPEN: Recruit a neighbor or coworker for a daily walk, sign up for a rec sport team (kickball, anyone?—visit kifac.org), join a U.S. Masters swim team (usms.org), try group rides organized by your local bike shop or commit to a fitness class (if you aren’t a gym member, check out gorecess.com for ideas).
FORM A HABIT
In a 2007 study, Gu found that Chinese people over 65 lowered their mortality risk by 20 to 30 percent if they exercised daily. Can’t do it daily? Multiple studies, including a 2013 paper in Applied Physiology, Nutrition, and Metabolism, show that one or two activity sessions per week can be as effective as more frequent exercise if the intensity and duration are equivalent. MAKE IT HAPPEN: Plan activity sessions in advance, put them on your calendar and commit to them as if they were work appointments. If you just can’t stick with it, visit gym-pact.com and put cash on the line: Set an activity goal— get paid if you meet it, pay others if you don’t.
LOSE YOUR INHIBITIONS
In Chinese culture, morning air is considered important for health, Gu says. And taking your workout outdoors may enhance its benefits. A 2011 study in Environmental Science and Technology found that outdoor exercise made people feel more energized and better helped them shed stress, depression, confusion and anger than did indoor workouts. They were also more likely to repeat the activity than those who worked out indoors.
While I strolled through the Chinese parks, I marveled at how un-self-conscious the people seemed to be. In contrast, Americans often shy away from new activities for fear of what people might think of our rookie performances. But trying new things can help both body and brain, challenging your muscles in fresh ways and creating new pathways in your mind—both of which research shows are especially important as you age.
MAKE IT HAPPEN: Join gociety.com, a Colorado-conceived social network that connects outdoor-minded adventurers—seasoned pros and newbies—who want to meet new people and try new things.
MAKE IT HAPPEN: Visit a climbing gym, join a ballroom dancing class, try a new sport. Find adult rec teams at socialandsportsclub.com, sportsmonster.net/denver, teamsideline. com/denver, 00mag.com and meetup.com.
Modern science backs the longtime Chinese belief that group singing is good for your health: Recent studies show that singing with others lowers stress, loneliness and depression, while increasing happiness and even strengthening your lungs and immune system. The best news? You don’t need to be good at it. Research in the Psychology of Music found that the benefits are the same for novices and mediocre singers as for the elites. Groupsinging outlets include churches and other places of worship, city arts and cultural centers (check your municipality’s website), and polished groups such as Boulder Chorale (boulderchorale .org) and Golden Concert Choir (goldencommunitychoirs.org). If all else fails, convince your friends to join you for karaoke night. Tell them it’s for their health.
who embark on weight-loss attempts with friends are 40 percent more likely to keep weight off than those who go it alone.
38 Summer 2014 / Optimum Wellness
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SUPPLEMENTAL HEALTH CARE
Timing Is Everything IF YOU MAINTAIN A RELATIVELY BALANCED DIET, A MULTIVITAMIN EACH MORNING MAY BE ENOUGH TO COVER ANY NUTRIENT GAPS. IF YOU’RE AWARE OF AND WANT TO TARGET SPECIFIC DEFICIENCIES, USE THIS EASY-TOFOLLOW GUIDE FOR TAKING YOUR SUPPLEMENTS WHEN THEY CAN BE MOST EFFECTIVE.
MULTIVITAMIN FILLS THE GAPS IN YOUR DIET AND DELIVERS THE NUTRIENTS YOU CAN’T GET FROM FOOD
“GOOD” BACTERIA THAT SUPPORT DIGESTIVE REGULARITY
AN ANTIOXIDANT THAT PROTECTS CELLS AGAINST DAMAGE AND PROMOTES HEART HEALTH
AN ESSENTIAL TRACE ELEMENT CRUCIAL FOR IMMUNITY, CELL GROWTH AND PROSTATE HEALTH
IF you suffer from constipation, gas, stomachaches
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TAKE before breakfast on an empty stomach. DID YOU KNOW? In 2011, Americans spent $28 billion on probiotic foods (yogurt) and supplements.
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A COLLECTION OF EIGHT VITAMINS THAT HELP CONVERT YOUR FOOD INTO USABLE ENERGY
Women’s: higher levels of vitamins C and E and lower levels of iron for women over 55
IF you often feel slow or sluggish in the mornings
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IF you have a family history of or are at risk for heart or cardiovascular disease TAKE with a breakfast that contains healthy oils such as avocado or eggs.
IF you’re a vegetarian or don’t eat a lot of legumes, nuts or dairy, or if you are at risk for prostate disease TAKE with a meal. Too much zinc on an empty stomach can cause nausea.
IODINE A CHEMICAL ELEMENT CRUCIAL FOR THYROID HEALTH AND FEMALE FERTILITY IF you are pregnant—iodine deficiencies can cause high blood pressure in mothers and mental retardation in babies—or if you have goiter or other thyroid disorders TAKE with food before 1 or 2 in the afternoon, as it can increase energy and make it difficult to sleep if taken late in the day.
HELPFUL RESOURCES 1. IOM.EDU/DRI THE INSTITUTE OF MEDICINE’S WEBSITE PROVIDES THE DIETARY REFERENCE INTAKES (DRI) FOR VITAMINS AND ELEMENTS.
2. FNIC.NAL.USDA. GOV THE FOOD AND NUTRITION INFORMATION CENTER PROVIDES GENERAL INTEL ABOUT DIETARY SUPPLEMENTS.
3. NCCAM.NIH. GOV THE NATIONAL CENTER FOR COMPLEMENTARY AND ALTERNATIVE MEDICINE’S RECENT STUDIES AND DATA
National Center for Complementary and Alternative Medicine; National Institutes of Health Office of Dietary Supplements; Vitamin D Council; National Osteoporosis Foundation; Centers for Disease Control; Institute of Medicine
42 Summer 2014 / Optimum Wellness
VITAMIN D & CALCIUM
A MINERAL THAT PRODUCES RED BLOOD CELLS THAT MOVE OXYGEN THROUGH THE BODY
PROMOTES DIGESTIVE REGULARITY
IMPORTANT FOR BONE DENSITY AND MUSCLE HEALTH
IF you exercise intensely, are pregnant or breast-feeding, or eat a vegetarian or vegan diet TAKE a low dose to start, and pair it with extra fiber to avoid constipation. DID YOU KNOW? 10% of women are iron deficient.
IF you eat a diet low in fruits and vegetables TAKE with at least 8 ounces of water and at least two hours before or after taking medications and other supplements to avoid interactions. DID YOU KNOW? Insoluble fiber isn’t digestible; it acts like a mop that moves waste through your digestive tract.
IF you don’t get some sun exposure every day or you’re over 50, you need a vitamin D supplement to make sure your body can absorb the calcium you eat or take as a supplement. IF you don’t eat dairy or if you have high sodium intake, you might not be getting enough calcium and need to supplement. TAKE your calcium and vitamin D supplements together. Vitamin D helps your body absorb calcium. DID YOU KNOW? As little as 10 minutes in the sun daily can protect against a vitamin D deficiency.
HEALTHY FATTY ACIDS FOUND IN COLD-WATER FISH, NUTS AND SEEDS THAT MAY PROTECT AGAINST CANCER, CARDIOVASCULAR DISEASE, DEPRESSION AND ASTHMA
AN ELEMENT CRUCIAL FOR HEALTHY BONES AND TEETH
IF you don’t eat enough seafood
TAKE at the same time you take calcium. The two work best in combination to support teeth and muscles. The pairing also prevents the constipation that calcium on its own can cause.
TAKE with lunch or an afternoon snack to aid absorption.
IF you suffer from fatigue, anxiety, heartburn and/or constipation, or if you don’t get enough dietary magnesium from dark greens, nuts and beans
DID YOU KNOW? You should store fish oil in the refrigerator.
WATER SOLUBLE VS. FAT SOLUBLE Fat-soluble vitamins are absorbed by fat globules that enter your bloodstream and are stored in your tissue until your body needs them. If fat-soluble vitamins accumulate in excess, they can damage tissues. Water-soluble vitamins, on the other hand, cannot be stored in your body—whatever you don’t use immediately is excreted. Summer 2014 / Optimum Wellness
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This season, David Petrocco Sr. of Petrocco Farms in Brighton, Colo., expects to deliver 1.5 million pounds of kale to produce sections at supermarkets throughout the state. That is, as long as his grandkids don’t get to it first. On the buzz: “We’ve been growing kale since the mid ’80s, but because of demand it was always our smallest green crop. Five years ago all that started to drastically change. Now it’s shifted from last place to second place among the greens we grow. We plan to plant even more kale acres this year and we’ll keep increasing acreage until we can meet that demand.”
BY REBECCA L. OLGEIRSON
Matriarch Susan Petrocco’s Secret to
On the harvest: “Kale does very well in our climate. It’s a hearty green that needs a lot of sunlight. It takes about 90 days to mature, and we don’t pick it until the orders come in.”
Perfect Kale Chips “It’s the simplest thing in the world. The key is to start with very dry kale. If you’ve just washed it,
On freshness: “As soon as we pick the kale, we cool and ice it for shipping. It’s a fast process; we try to get the kale to the warehouse within 36-48 hours.”
really pat it dry. Then tear the leaves into chipsized pieces and spread on a baking sheet.
On the growing: “Kale does like proper rotation, which means we don’t plant it in the same spot every year. It really needs a four-or five-year crop rotation schedule to avoid root disease.”
Drizzle with a little olive oil, sprinkle with sea salt and pepper to taste. Toss the kale on the tray with your hands to distribute
On the benefits: “About 10 years ago I was sitting in my cardiologist’s office, and I noticed a poster on the wall that named kale the healthiest vegetable. That really took me by surprise, so at that point my wife started cooking it. She is an excellent cook and, let me tell you, she has some really delicious kale recipes. We’ve been eating it for years, and now everyone else is too.” On the taste: “Just the other night my wife put a big bowl of kale chips out on the table for the grandkids — I’ve got 10 grandkids — and that bowl was empty within minutes. They love it!”
48 Summer 2014 / Optimum Wellness
On the family business: “All four of my grandparents came from Italy where they all farmed the vegetables they fed their family. They immigrated here in the early 1900s and one set of grandparents immediately planted vegetables; the other set first had to earn money in the coalmines before buying farmland along Clear Creek. I’ve been working on the farm since I was about 7 years old. I went to college, but boomeranged back because I love it. Today, six members of the family work day to day in the business.”
the oil, and then bake at 375 degrees for 10-15 minutes. This is a big favorite in our house.
For more ways to prepare and season kale chips and other kale recipes, turn to page 14.
The King of Kale
STUBB’S® BAR-B-Q CHICKEN KABOBS 2 lbs. boneless skinless chicken breasts (cut into 1” pieces)
2 1/2 TBSP Stubb’s® Bar-B-Q Rub 2 red bell peppers (cut into large chunks)
1 cup Stubb’s® Original Bar-B-Q Sauce 8 wooden skewers (soak in water for 1-2 hours)
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-All hail kale -No-cook picnic ideas -Salmon is the summer superfood -Find the perfect gym