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jul-aug 2011 free!

inspiring active women


Summer Snacks


& Good Plenty five fruitful farmers market recipes




© Wolverine Outdoors 2011


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breathe ONLINE

Find fresh online content at

breathe magazine editor in chief Lindsey Grossman

July - August 2011

the graze issue


Aleigh Acerni Emily Malone Lisa Maloney Angie Mizzell Jayme Moye Sara Novak Colleen Oakley Kath Younger

copy editor Brooke Edge

art director Megan Murphy

senior designer


contributing writers

Amanda Powers

associate designer Lauren Walker

contributing photographers Tom Daly Liz Rickles

Meals on Wheels

Healthy street food revolution.

IT director

Good & Plenty

Fruitful recipes for your farmers market bounty.

Craig Snodgrass

digital media coordinator Jack Murray

publisher Martha Evans


Eating for Two

Vegetarian chef and fitness enthusiast Emily Malone reexamines her relationship with food as a mom-to-be.

Blake DeMaso

Summer Snack Pack

account executives Dusty Allison Martha Evans

Bites that’ll beat the heat. Plus, make your own snack sack.

Charles Leonard Leah Woody


Nick Noe

business manager Melissa Gessler

5 Editor's Note

distribution manager Chuck Grigsby

7 Contributors Our must drinks for the summer.

contact us 116 West Jefferson Street Charlottesville, VA 22902 434.817.2755

9 Fitness Upcycling your workout.

56 College Street, Suite 303 Asheville, NC 28801 828.225.0868 © 2011 Summit Publishing, LLC. To carry Breathe in your store call 434.817.2755.

cover © Tom Daly,



35 Health 8 things you should know about migraines. 36 Family Kids and food allergies.

11 Green Living Low-impact beach vacations.

37 Breatheability Q + A with Chef Allison Sosna, Fresh Start Catering, Washington, DC.

12 Breathe In Zip-off pants, stay-on mascara and the must-have hoodie.

38 Breathe Out Girls at Play: women-only kayaking & yoga retreats. July - August 2011


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SINCE 1975

editor's note

thought about calling this “From the Editor’s Desk”, but since my desk at home is piled high with everything from bills and picture frames to my grandmother’s vintage Singer sewing machine (project!), it’s more like “From the Editor’s Couch” and “From the Back Corner of the Editor’s Favorite Coffee House”. I go out of my way to keep my relationship with food breezy and fun—a casual flirtation. Too many women in my life have struggled with food issues and eating disorders. After having seen what it does to the people I love, I simply can’t take food seriously. I don’t think of it any further beyond the pleasure it gives me when I’m eating it. I’m an “in the moment” foodist. Which is not to say that I don’t pay attention to what goes into

What I’m eating:

Greens. I’m into everything leafy. Especially loving Swiss chard in my omelets. I even turned my parents on to kale chips!

What I’m reading:

The Hip Girl’s Guide to Homemaking by Kate Payne. This is my new bible. Still haven’t mastered the folding of the fitted sheet, but I’m not giving up yet!

Photo: David Grossm an

my body. I maintain a healthy diet, occasionally yielding to the primal craving for a Happy Meal or regular Coke; hey, the body wants what it wants. I recognize that many women have no choice but to take their food more seriously due to health issues. I have to avoid certain foods and ingredients due to migraines (see "8 things you should know about migraines," p. 13). But I think everyone will agree that when at all possible food should be fun! For me it’s more about the people you’re sharing it with, the experience itself… and it doesn’t hurt if it’s delicious. In the spirit of keeping things light and easy, we’re celebrating the fun side of food this issue with fresh, seasonal recipes, summer snacks and healthy street fare. Bon appétit!

Coming in September…


Our new reader feedback section

offers a forum for you to voice your opinions and thoughts about Breathe. Did a particular story from a past issue speak to you? Would you like to hear more about a certain topic? Did a woman we profiled inspire you?

We want to hear from you! Now through August 31, when you submit your feedback, you’re automatically entered to win one of five sets of Desert Shimmers Lip Balm from Joshua Tree (featured in this issue, p.11).

Lindsey Grossman Editor in Chief July - August 2011


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Drink Lust

our must drinks for the summer

I like to mix up a tasty "Incognito Mojito". Rum, simple syrup, and handfuls of whatever herbs you find in the garden. Why just use mint? My favorite is rosemary and lavender muddled and topped with ice.

For me, there’s nothing more refreshing than a glass of mint iced tea on a hot day. I always keep a pitcher in the fridge. —Lindsey Grossman, Editor-in-Chief

—Leah Woody, Sales Executive

Last summer, I fell in love with Lambrusco. It’s bubbly, it’s beautiful, and it beats a plain old glass of red wine any steamy summer day. —Brooke Edge, Copy Editor

I love to mix up a pitcher of sangria with an inexpensive Spanish Rioja, fresh fruit, sparkling water and Agave nectar for a little bit of sweetness. It’s best when you make it ahead of time and leave it in the fridge overnight so the flavors really develop. Yum. —Aleigh Acerni, Contributing Writer

Sofia Champagne. In a (pink) can. It has a bendy straw and tastes as lovely going down as it looks in your hand. It may just be the perfect 'roadie' for a lady... for riding shotgun of course!

Nothing says summer more to me than the classic piña colada—frozen, blended smooth deliciousness sipped through a straw (ocean breeze optional). —Megan Murphy, Art Director

—Amanda Powers, Senior Designer July - August 2011


Run for the hills. Stay for the fun. Saturday, September 17, 2011 | Asheville, North Carolina

Enjoy great hills, post-race brews from Asheville’s own Highland Brewing Company, music on the course, and the world’s best cheerleaders—the citizens of Asheville.

Sold out 2008-2010! Registration and information at








upping your workout By Lisa Maloney

Recycling may be good for the environment, but wringing a little more life out of (mostly) un-recyclable items is even better!

4 ways to breathe new life into your old yoga mat.

first life: basketball

Second Life: Medicine Ball Slice an old basketball open and use a funnel to fill it with sand. Shake the ball periodically to settle the sand as the ball fills up. Seal the slit (Liquid Nails works well). If you’re going to do medicine ball slams, add a “belt” of duct tape that goes all the way around the ball, covering the slit, for extra insurance. A mini basketball full of sand weighs about 12 pounds.

Cut hand-width strips and wrap them around your kettlebell or dumbbell handles for extra cushioning, instead of using weight-lifting gloves. Trim to fit for the last cushioned, non-slip shelf liner you’ll ever need.

first life: dishes

Second Life: Core-training Sliders You can reuse smooth-bottomed plastic, wood or bamboo plates as core-training sliders on carpeted floors. Assume a low plank/pushup position with a slider under each hand and foot, then slowly move each limb in turn away from and back to your midline, as you maintain the plank. For hard floors, use spray adhesive to attach soft fabric scraps to the bottom of each plate. Or take a hint from Kristin Jackson, trainer and blogger at She teaches clients to crochet long rag strips into flat discs, which slide well on hard floors.

Use large mat scraps and full mats to pad furniture when moving.

Use scraps of your mat to seal drafts behind light switches and electrical outlets.

first life: cat food can

first life: broom handle

first life: PVC pipe

Second Life: Camp Stove

Second Life: Zumba Toning Sticks

The Internet abounds with clever methods of repurposing beverage cans into alcohol-burning camp stoves. Adventure athlete Andrew Skurka trumps them all with his cat food camp stove design (found online at andrewskurka. com). All you need is a felt-tipped marker and a hole punch to make two offset rings of holes near the rim of a clean cat food can.

Second Life: Hiking Staff or Stretching Aid

If you have any PVC pipe on hand, you can make your own version of Zumba toning sticks. A 1-inch to 1-1/4-inch diameter is ideal. Use a fine-toothed saw to cut the pipe into two 12-inch lengths. Cap one end (you’ll need four rubber caps from the hardware store) and fill the pipe one-third to one-half full of coarse sand and steel shot. Cap the other end and tighten the caps or, for slip-on caps, add a dab of PVC cement for extra security.

If your old wood-handled broom or rake is ready for retirement, saw off the handle and sand the edges smooth. The remaining staff makes an excellent stretching aid, or you can turn it into a hiking staff. Wrap parachute cord around the staff to form a padded handle; the cord also doubles as an emergency resource on the trail.

Lisa Maloney is a writer and certified personal trainer who penned 50 Hikes Around Anchorage. She lives in Anchorage, AK. July - August 2011


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green living


green getaways


Find the fish and farmers markets for the freshest local eats!

Low-impact and lovin' it on summer vacation. By Sarah Novak

In the depths of summer, with scorching temperatures and blanketing humidity, a trip to the beach seems a necessity. I consider myself more than lucky to live in the Southeastern part of the country, where sprawling beaches are easy to come by and a day of waterside relaxation is a short car ride away. But while we're enjoying the sun and surf, it's important not to take a break from our green ideals. Keeping consumption and costs in check is easier than you think.

Here are some tips for planning a responsible summer getaway: Stay close to home. Gas prices have skyrocketed this year, so unless you want the majority of your trip’s budget going toward gas, stay as close to home as possible. Saving gas also means reducing your family’s intake of fossil fuels. Choose from a number of beautiful beaches along the Eastern seaboard like Sandbridge Beach in Virginia, Pawley’s Island in South Carolina, and St. Simons Island in Georgia. Find a beach within a few hours and spend your vacation relaxing rather than driving.

Consider beach camping. It’s an inexpensive means of enjoying a low-impact beach getaway with your entire family. Some of the Southeast’s most stunning untouched beaches are state or national campgrounds. Cumberland Island, off the coast of Georgia, has some of the most beautiful beaches in the state. It was once owned by the Carnegie family and today it’s a

national park. Huntington Beach in South Carolina and Cape Hatteras National Seashore in North Carolina offer some of the best beachfront views in the coastal Southeast. Fees are inexpensive, averaging around $5 per night per person. Some camps need to be reserved ahead of time and some are first come, first serve. Additionally, if done with a “leave no trace” mentality, camping is easier on the planet than staying in a hotel. Hotels often waste water and energy and produce an abundance of unnecessary waste.

Indulge in green eats. When you’re planning a beach trip, consider eating in as much as possible. Bring picnic lunches to the beach during the day along with reusable water bottles. Please the whole family with local honey and organic peanut butter sandwiches along with homemade trail mix and cut up fruits and veggies. Even if you’re not camping, consider eating in for the majority of meals and enjoying meals out only a couple of nights. It saves your family’s budget and it’s less wasteful than eating at restaurants. Eating at home means you can control the ingredients that you use, ensuring they’re responsibly sourced.

Be eco-conscious and sun-conscious: Baby: Little Twig SPF 30+ Mineral Sunscreen. Premium protection for sensitive skin. Non-chemical, non-whitening, non-irritating, pro baby. You'll want to use it, too! $20.99, Lips: Joshua Tree 100% organic Desert Shimmer lip balm with SPF 10. Adds a healthy hint of color and won’t leave your lips all feathery and gooey. $5, Après Sun: Burt’s Bees Aloe + Linden Flower After Sun Soother. Burned or not, your skin needs extra attention after a day in the sun…but the aloe’s also great for when you do overdo it! $10, July - August 2011



St yle

activewear, anywhere From running to running errands—effortless pieces that don’t sacrifice style or comfort.

You might slip on your workout routine, but Sweaty Bands won’t. Designed with ultimate staying power and available in hundreds of prints, you’re sure to find one to match your moxie (we’re partial to the “Breathe” band, of course). $18 •

Made from lightweight, sustainable merino wool, Nau’s M1 tank works just as well for you on the trail as it does paired with a skirt on the town. Two percent of your purchase goes to the Nau charity partner of your choice! $68 •

Strategic seaming and gathering elevate the organic cotton Guinevere Hoodie to the next level. Throw it over leggings and a tank, swap out your sneaks for some flats and you’re ready to go from strength training to tapas. $253 •

The studio crop cannot only take you to and from yoga, they’re also great for lighter workouts (a quick weight circuit) or just lounging around the house… although you’re going to want to get out and be seen in these! $86 • As a gym bag, diaper bag, carry-on or catch-all, the Amelia Convertible Tote is the perfect everyday pack for the active woman. We love the pockets (both in quantity and placement) and multiple carrying options (backpack, cross-body, tote handles). $89 • 12



pack it in On the trail or on the rock—our picks to keep you prepared and protected this summer. Once you wear a Switchback Cap, you’ll never go back to ordinary hats. As functional as it is flattering, the Switchback shields you from the sun with UPF 30, keeps you dry with its TransAction headband, and stows away in your pocket courtesy of a folding bill. $25 •

Stave off an unexpected summer downpour with the Tempest, a guaranteed waterproof raincoat with taped seam construction and watertight zip pockets. Made of a new natural fabric using coconut carbon technology, the Tempest feels light as a feather in your daypack. $139 •

The Aerios 14 is simply the best daypack out there with ample internal volume, a spot for your hydration pack, and an external stretch mesh kangaroo pocket that seems bottomless. Stuff in all you want—the Aeroform backpanel and modular waist belt keep the pack comfy and bounce-free. $119 •

For those poison ivy laden paths, play it safe with Rock Guide Zip-Off Pants. Once you’re in the clear, it’s a snap (or a zip actually) to convert to shorts. We love the lightweight stretch nylon that provides an attractive fit, 40 UPF sun protection, plus enough mobility to rock climb. $89 •

Hike down to the watering hole in sandals that not only look fabulous, but also support your foot, posture and alignment. New for this season, Chacos’ ZX/2 Yampas feature a 20 percent reduction in sole bulk, meaning a more effortless step, and adjustable straps for a custom fit. $95 • July - August 2011


INTRODUCING THE ORIGIN SERIES OF HYDRATION PACKS. Obsessively designed, multisport hydration packs built to fuel you through it all. Find them at





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Beaut y

eye spy Eye makeup is bold this summer, and we’ve rounded up some products—from eye-brightening balms to colorful eyeshadows— to enhance the beauty of your peepers, naturally.

Wake up tired, puffy eyes with Skincando Eye Balm, a great-forskin formula that’s made to order in micro-batches to ensure purity and quality. With organic white tea and chamomile essential oil, this eye balm is a light, lovely option to quench dry skin and visibly reduce fine lines, creases, puffiness and dark circles. Use it day or night, alone or under makeup. $65 • Skincando. com/luxe

Vapour Organic’s Mesmerize Shimmer Eye Treatment is infused with a combo of botanicals specifically blended for the delicate skin around the eyes, including chrysanthemum (an anti-inflammatory) and horsetail (to boost circulation). With its stick applicator, these shimmery shades can be applied lightly for a barelythere glow, or layered for a brighter look. We’re big fans of the lyric shade—its lilac hue is universally flattering. $18 •

This long lasting eye liner from Gabriel Cosmetics is enriched with plant waxes so that it glides easily over delicate skin—no tugging or stretching. With a creamy formula that’s super easy to blend, it can even double as eyeshadow. $12 •

Nvey Eco Organic’s Moisturizing Mascara has a unique consistency that instantly sticks to your lashes and stays put all day—no flaking or smudging. Plus, it’s jam-packed with nettle and horsetail to strengthen and condition your lashes, too. $24 •

Mineral Fusion’s Eye Shadow Trio is a tiny multitasker, with complementing base, highlight and contour shades in each package. We’re loving the “stunning” and “espresso gold” palettes for summer—they’ll give you a warm, bronzed glow. $24.99 • Whole Foods stores July - August 2011



wheels on

Healthy Street Food Revolution Brittany Grace Shiver earns her street cred as Grace’s Goodness in Atlanta.


July - August 2011


Fresh off the taco truck: A blend of braised pork belly & shoulder, fresh pineapple salsa, avocado crema, queso fresca and iceberg lettuce in a flour tortilla. Or have it over homemade corn chips!


Photo: Daniel Stabler

surviving the

streets Food trucks have a lot to offer—with their take on fresh, healthy foods, they’re a great addition to street life. But many cities aren’t embracing their mobile foodies.


ealthy fast food isn’t an urban myth.Instead, it’s the newest food craze, and it’s taking to the streets—literally. From traditional Middle Eastern cuisine to soups made with veggies straight from local farms, food trucks are increasingly shunning traditional, greasy fare like corndogs and fries in favor of meals that are fresh, fast and healthy. “There’s a huge movement going on right now. I call it the ‘food revolution,’” says Suzy Phillips, owner/operator of Gypsy Queen Cuisine, a traditional Lebanese food truck in Asheville, NC. “It’s exciting what’s coming out of food trucks.” Irene Smith, owner/operator of Souper Freaks, a soup-serving food truck in Baltimore, agrees. “Every single piece of produce on that truck we will have grown ourselves, chopped ourselves, cooked ourselves and served ourselves,” she says. “It’s a health revolution and everyone’s invited, for real.” But there’s more to this new trend than just delicious, healthy food—it has heart, too. With her leftovers, Smith feeds Baltimore’s homeless population. Phillips loves being able to introduce her community to Lebanese cuisine, which is a rarity on the traditional brick and mortar restaurant scene. Executive Chef Craig Barbour of Roots Farm Food in Charlotte wants his food truck to introduce people to the joys of eating locally farmed food. Brittany Grace Shiver, owner/operator of Grace’s Goodness in Atlanta, serves everything in mason jars to encourage recycling. “I wanted to be able to bring food to

A taste of the fresh fare from Grace’s Goodness.

people,” she says. “It feels delightful when you make something that is healthy and has fresh ingredients.” “Things started to not make sense to me when I was working in the kitchen,” Barbour says of his time spent in the kitchen at a Charlotte-area country club. “We were buying herbs in May from one of the large wholesale distributors…you read on the box, ‘chives from Argentina.’ I was like, ‘I have chives growing in my backyard!’” “With a food truck, I have the freedom and the ability to utilize all of this great local food because I can change my menu daily,” he adds. “I wanted to be able to control the food from the seed to the plate. I think I’m in a unique position to be able to do it with the food truck.” From Baltimore to Atlanta, we’ve rounded up a sampling of curbside cuisine that’s good and good for you.

Like traditional restaurants, food truck proprietors have to pass health inspections; in addition, they often have to acquire a stack of permits, licenses and certifications to operate. And then there’s more red tape: finding parking and securing it, which often requires rental fees or setting up as early as 6am. In most cities, food trucks aren’t allowed to park too close to restaurants, which can make it challenging to find a spot that’s close to customers. In response, food truckers in many cities are gathering supporters, and (you guessed it) taking to the streets. There’s the Atlanta Street Food Coalition (, and Charlotte hosted Chow Down Uptown, a food truck festival, in May. Food truck operators in Baltimore and DC are also pushing their cities to create clearer, more easily enforced regulations. Want food trucks to survive in your city? Let your local government know— and stop by a truck for a quick, healthy meal when you’re on the go.

July - August 2011


We've included Facebook and Twitter accounts so you can keep up (and tweet up) with your favorite foodie truckers on the go.

Suzy Phillips, Gypsy Queen Cuisine.


Souper Freaks Owner/operator Irene Smith, former attorney and college professor turned Souper Freak, serves up a constantly changing menu of “souper freaky” goodness featuring local, organic ingredients, many of which she grew and harvested herself. Menu items include unique delicacies like chilled cucumber and avocado soup (it’s vegan) and strawberry, goat cheese and spinach wraps. Yum! • @SouperFreaky Washington, DC

Sweetflow Mobile The geniuses behind the Sweetflow Mobile were nostalgic for a childhood favorite: the ice cream truck. Deciding to put their own spin on it, they created the Sweetflow Mobile, which serves up salads as well as their famous frozen yogurt, made with organic, fat-free Stonyfield yogurt. Planet plus: everything comes with 100 percent plant-based compostable packaging, including bowls, cups and cutlery. @SweetflowMobile


Nacho Panda

Nacho Panda’s neon green food truck— emblazoned with a Mexican wrestling mask-wearing panda—serves up exactly what you might think: Asian/Mexican fusion. Track them down to discover their latest Mexican-inspired Asian creations, like Vietnamese beef or pork tacos. @NachoPandaTruck


Boka Tako Truck Another fusion favorite, the Boka Tako Truck offers Asian-inspired cuisine that doesn’t take itself too seriously (their tagline: “Takos for your mouf!”). Their food, however, is no joke: their fish tako, for example, comes with marinated grape salad, lime, sweet soy, chili aoli and herbs. • @BokaTruck


Gypsy Queen Cuisine Seek out Suzy Phillips and Spartacus (her aptly-named food truck) for traditional Lebanese and Mediterranean fare, including tabouleh, hummus and baba ganoush. Don’t miss her falafel, which she serves up with a modern twist every day. @GQCStreetFood Charlotte

Harvest Moon Grille Harvest Moon Grille’s bright orange food cart is hard to miss. We love the hummus wrap, made with blended black-eyed peas and roasted garlic in a sundried tomatobasil tortilla—it’s perfect on a hot day with a side of their chilled farro salad. • @HMGCart

Roots Farm Food Executive Chef Craig Barbour wanted 20

to get back in the kitchen. The result is Roots Farm Food, a food truck that he supplies with produce from local farms, including his own. In addition to a few favorite menu items like tamales and tacos, he serves up delicacies like his carne asada steak taco with grilled spring onions and local cheese. He even makes his own drinks to serve alongside his food; when we caught up with him, he was working on a batch of homemade strawberry soda. • @RootsFarmFood Atlanta

Grace’s Goodness Brittany Grace Shiver serves up local, organic health food in reusable mason jars—bring yours back clean, and she will happily refill it for you at a discount! A typical menu item? Butternut squash and white bean soup, made with homemade chicken stock she renders herself from Springer Mountain Farms chicken and fresh sage. • @GracesGoodness Aleigh Acerni lives, writes and stalks the Roots Farm Food truck in Charlotte, NC. More at




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July - August 2011



Good &

Plenty Putting your produce to good use Summertime is a time of plenty. Plenty of warmth, plenty of sunshine and plenty of fresh produce! Farmers markets are overflowing with baskets, barrels, buckets and bins of tomatoes, cucumbers, berries, stone fruits, corn, watermelon, peppers and more. Come home with too much of a good thing? The following recipes morph those summer staples into delectable dishes for all of your friends and family to enjoy. Fill up your reusable bag with all the good stuff while it lasts! You’ve got some eating to do. by Kath Younger, RD photos by TOM DALY

July - August 2011


Cool Gazpacho Serves 8 | Prep time: 15 minutes

3 large heirloom tomatoes, strained to remove seeds 3 cucumbers, peeled, chopped and seeds removed 1/3 cup chopped green bell pepper 1/3 cup chopped red bell pepper 1/3 cup roasted red peppers Juice from 1/2 a lime 1 tsp Worcestershire sauce ½ tbsp balsamic vinegar ½ tsp cumin ½ tsp black pepper ¼ tsp cayenne pepper Kosher salt to taste (about 1 tsp) Cilantro and plain yogurt, for garnish

CUCUMBERS When it’s hot, hot, hot outside, everyone longs to feel cool as a cucumber. Cukes are great for hydration on those sweaty summer days because of their high water content. But they also provide vitamins C and A plus potassium and fiber. Keep your stove off and cool down with this flavorful gazpacho that’s perfect for a light lunch, an appetizer or a summer picnic. It’s even better when topped with fluffy cubes of whole wheat bread or with garbanzo beans stirred in.

Cucumber, Mint, Lemon Water Makes One Large Pitcher

1/4 large cucumber, sliced thin 1-2 Lemons, sliced thin Springs of mint 2 quarts water Add cucumber, lemon and mint in a pitcher. Fill with water and ice. Enjoy! —Breathe Staff


Add all ingredients to a blender and whirl until well mixed, leaving as chunky as you prefer. Chill in the refrigerator for at least one hour. Serve and garnish with cilantro and plain yogurt, if desired.

TOMATOES Vine-ripened tomatoes are packed with flavor in the summertime—so much that many boycott eating them until the most flavorful bunch ripen in the sun each year. Low in calories and high in nutrients, tomatoes are a fabulous way to get in more of the phytonutrient lycopene, known for its red hue and antioxidant properties. A punch of vitamins C, A and K round out the ripe tomato! Skip sauces from a jar and opt for sunsweet tomatoes instead. You can use a combination of many types of tomatoes in this recipe—from cherry to roma to heirloom—whatever you have too many of! Heirloom varieties come in all shapes and colors. Cooking tomatoes helps bring out their warm sweetness, and this reduced sauce spiked with sherry adds layers of rich flavor.

Homemade Tomato Sauce

Serves 4 | Prep time: 10 minutes | Cook time: 1 hour, 15 minutes 5-6 cups tomatoes, the more variety the better 2 cloves garlic, chopped 1 can tomato paste

1 tsp dried oregano 1 tsp dried basil 1 tsp kosher salt ¼ cup cooking sherry

1 tsp sugar

Rinse, chop and drain tomatoes well. Pour tomatoes and garlic into a deep skillet and bring to a bubbling simmer. Simmer, uncovered, for an hour, stirring occasionally until tomato sauce is reduced and thick. Stir in tomato paste, sugar, herbs, salt and sherry and cook for 5-10 more minutes as flavors develop. Serve over pasta, on pizza or by the spoonful!

July - August 2011


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per person

*does not include taxes or fees

Stuffed Peppers Serves 4 | Prep time: 20 minutes Cook time: 25 minutes 4 bell peppers, any color 1 can of navy beans, drained and rinsed ½ cup dry quinoa 2 cups chopped fresh tomatoes 1 zucchini, chopped ½ cup tomato sauce 2 tsp dried oregano or Italian seasoning 1 tsp kosher salt ¼ tsp cracked black pepper 4 ounces shredded mozzarella cheese 2 tbsp chopped fresh basil Cook quinoa according to package directions. Preheat oven to 400 degrees. Cut each pepper in half and scrape out seeds. Combine beans, cooked quinoa, tomatoes, zucchini, tomato sauce and seasonings in a large bowl. Mix well. Stuff each pepper with filling. Place in baking dish and bake for 25 minutes. Remove peppers from oven and top with cheese. Bake for another 5-10 minutes, until cheese is completely melted. Garnish with basil. Source:

BELL PEPPERS Did your CSA send you a few too many bell peppers? Bake your dinner right inside them for an easy all-in-one dish. One cup of chopped bell pepper provides more than 100 percent of the daily value for vitamins A and C as well as antioxidants, fiber, and other vitamins and minerals, so consider your dinnerware to be as nutritious as it gets! With this versatile pepper recipe, you can use any bean, grain, veggies or cheese that you have on hand. Mix up the flavor profile by changing around the herbs and spices. Instead of the fresh summer tomatoes and zucchini, swap in curry powder and cinnamon with millet and eggplant or go for a tropical feel with white beans, mango, coconut and cayenne pepper. Aim to keep proportions of grains and produce the same to yield the same recipe results. July - August 2011


watermelon If eating it slice by slice doesn’t make a dent in your watermelon stock, this tasty bright salad is another thirst quenching option. Like tomatoes, pink watermelon is known for its lycopene and beta-carotene, another red-orange pigment that is a precursor to vitamin A. Watermelon also packs almost a quarter of the daily value of vitamin C. Serve this watermelon salad for a refreshing snack or dessert on a steamy evening. Swap out any herbs, cheese or berries that you have on hand. And for a smashing treat, drizzle a tablespoon of Chambord or other fruit liquor on top.

Watermelon, Feta and Blueberry Salad Serves 4 | Prep time: 10 minutes

3 cups cubed watermelon 1 cup blueberries ½ cup crumbled feta cheese 1 tbsp honey 1 tbsp balsamic vinegar Scant pinch kosher salt 2 tbsp fresh chopped mint or basil 1 tbsp Chambord [optional]

Combine fruit and cheese in a bowl. In a small jar or bowl, mix honey, vinegar, and salt. Drizzle dressing over salad. Garnish with mint. If using, drizzle Chambord.


Chocomint Berry Smoothie Serves 1 | Prep time: 2 minutes 1 cup mixed fresh berries 1 cup milk (any kind will do) 1 banana Âź cup raw oats 1 handful ice cubes 1 tsp cocoa powder Mint, for garnish Raspberries, for garnish Add all ingredients to a blender and whirl away. Pour into a glass and garnish with a sprinkle of chopped mint and a few more berries on top.

BERRIES Everyone’s favorite summer fruit! We wait all year for berries to ripen, plump and warm from the sun again. Berries are packed with powerful antioxidants, which help to block free radicals and repair cell damage. Smoothies are a great way to get all the flavor of berries in a cooling, slurpable fashion. This smoothie includes a hint of cocoa powder and chopped mint that makes this breakfast or snack feel like a decadent dessert.

July - August 2011


Eating For by Emily Malone

I 30

t’s 8am and all I can think about is eating a baked potato. I’m not actually going to eat one, but it sure does sound good. Surely I can hold out until at least lunch… Ever since losing 30 pounds and becoming a multiple marathoner, I have thought of myself as someone who embodies health and nutrition. My willpower is excellent, my food choices are (usually) balanced, and I feel healthy and alive. So I always imagined that when I eventually became pregnant, my background in cooking and nutrition would lead me to have the picture-perfect example of a healthy pregnancy. This past January, I was thrilled to discover my dreams of becoming pregnant had finally come true. Suddenly every bite I took and decision I made felt life-changing. Immediately, I started slurping down green smoothies and tracking my protein intake, determined to be the healthiest pregnant woman I could be. I ate salads and superfoods, exercised enough but not too much, and threw away every harsh chemical in my house. I was going to be Super Mom.

Two weeks later, morning sickness arrived and brought me to my knees. Literally. Gone were the days of perfect pregnancy, as I suddenly discovered that simply keeping down crackers was a daunting expectation. For weeks on end the sickness consumed me, and my focus quickly shifted from perfection to survival. I existed solely on bagels, ice water and prenatal vitamins. I felt like a huge failure as a both an expectant mother and as a nutrition educator. As the nausea slowly faded and I began to feel human again, I realized that pregnancy is not about perfection—like all things, it’s about balance. My new appetite no longer gave me the freedom to eat the same widely varied diet that I was used to. So instead, I would try to find the healthiest options that I could stomach— things like whole grain bagels, Greek yogurt, baked potatoes and fresh berries. For as much as I struggled with this new concept of pregnancy nutrition, I also found the changes to my diet to be freeing. When I first began to lose weight several years back, I rigidly counted calories and passed over menu items that I thought would blow my waistline. I stocked my cabinets with hundred-calorie packs, sugarfree Jell-o mix and anything else that would fill me up without filling me out. With time, I developed a much deeper understanding of food as it related to nutrition, and eventually I traded the sugar-free, fat-free and taste-free diet foods for things like fresh vegetables and whole grains. My relationship with both food and my body improved, and as a result I felt and looked better than ever. Just when I thought I had figured out all there was to know about nutrition and healthy living, pregnancy has challenged me to yet again think about food and eating in new ways. I have

always thought of myself to be a thoughtful eater—making good, balanced choices based on hunger instead of boredom or cravings. But the minute I found out there was life inside of me, every bite since has felt much bigger and much more important. With pregnancy there are so many unknowns, and food is just the tip of the iceberg. Am I getting enough protein? Is this cheese safe for the baby? Am I eating enough? Am I eating too much? Every meal brings new questions and new decisions. The first few weeks I found these new eating challenges to be overwhelming, especially coupled with morning sickness. Now a few weeks into my second trimester, food is becoming fun again and I am enjoying thinking about my meals from a new perspective. Long gone are the days of calorie counting and diet foods; today I feed both my body and my belly with nourishing foods that satisfy my pregnant palate and my nutritional needs. And if more often than not that means eating a delicious baked potato, then so be it. It has been fun to see what foods sound best to me, often very specific things like strong cheeses, ice cold grapes or creamy tomato soup. Even more surprising are the former favorites that now make my stomach turn—so long to hummus, guacamole and raw tomatoes. I have trust in my body and in nature that all these changes are for a good reason, and I assume eventually my appetite will return to normal. In the meantime, I’m going to savor every bit and bite of this pregnancy, one potato at a time. Emily Malone is a vegetarian chef and writer, sharing recipes and stories at Her best creation yet is the baby boy she's expecting this October!


July - August 2011


snack pack

DIY Sandwich Wrap Save on the Saran and flex your creative muscles at the same time! Find Elizabeth Goodman’s easy to follow step-by-step instructions on how to make your own snack or sandwich wrap on her beautifully designed and inspiring blog, To Be Charmed (

very year, we gladly let the warm summer weather pull us away from our desks and TVs for some outdoor fun. The long summer days give us plenty of time to enjoy nature, but how can you maximize your enjoyment outdoors? Bring snacks with you! The heat of the summer requires snacks and meals that won’t spoil (or melt) too quickly in the heat. They also need to be easy to carry and easy to eat on the go. Here are a few healthy and tasty treats that will help you get the most out of your summer fun. by Monica Olivas 32

for the beach A gorgeous day at the beach often means you’re fighting the crowds for a sunny spot to lay your towel, but once you’ve staked out your ideal piece of sandy property, your stomach starts to growl! Luckily, you don’t have to abandon your ocean view to search for a hot dog.

Beachy Bean and Cucumber Salad method: In a reusable container combine ½ cup each: canned chickpeas (rinsed), chopped cucumbers, tomatoes and carrots. Drizzle with 2 tablespoons Italian or other oil-based (not cream-based) dressing and season with salt and pepper to taste. Cover and shake it up to mix. hint: This dish is great to make the night before and let all the flavors marinate together. Chill it in the fridge until you’re ready to go. Pair it with whole grain crackers for a meal that won’t weigh you down.

before you snack it up, pack it up!

These reusable snack bags are food-safe and dishwasher friendly. The best part? LunchSkins have already prevented more than 12 million plastic baggies from ending up in landfills! $7.85,

Tip: Save money (and packaging) and pay by the pound for nuts and dried fruit from the bulk food bins at your grocery store.

picnic in the park

Protein-packed Wrap

Just because you’re packing PB&J for the kids, doesn’t mean you have to eat like a toddler, too! Whip up a more “mature” PB&J by using almond butter with a delicious orange marmalade on a whole grain pita. Or celebrate the season with tomatoes in this scrumptious sandwich.

method: Mix one tablespoon sunflower butter (or nut butter of your choice) with one tablespoon chocolate flavored protein powder. Add one teaspoon of agave nectar to sweeten it up and help give it moisture. Mix. Spread on one half of a whole wheat wrap and fold over. Optional: Add thinly sliced banana or apple before folding. Cut wrap into triangles (like a quesadilla) and enjoy!

Hummus & Tomato Sandwich method: Take two pieces of whole grain sourdough, two tablespoons of hummus, and a handful of spinach, tomato and onions. Slather one piece of bread with hummus, layer on vegetables and top with second piece of bread. Pack it in a sandwich-sized reusable container and enjoy! hint: This is also a great time to use up any leftover veggies. Slice up the rest of that cucumber, add in a pinch of sprouts or anything other green goodness you have hanging around the fridge.

take a hike Summer hikes are a great way to get in some exercise and enjoy the gorgeous weather, but they also work up a big appetite. Post-exercise meals should include a 4:1 ratio of carbohydrates to protein. Plus, a well-rounded snack helps keep you full for the hike back to your car!

We love the fun fabrics SnackTAXI uses for their snack and sandwichsized bags. New ones, like this Urban Circus Snack-Sack, are added to their website at the beginning of each month! Free of all the bad stuff (BPA, lead pthalate) so you can fill them with the good stuff. $6.95,

for the kids It’s hard to resist the siren’s song of the Golden Arches after a long day out— especially when those little voices from the backseat are screaming that they’re starving. Pack up a kid-friendly snack cooler and keep everyone happy on your next road trip. Finger foods like this mix keep little tummies happy and tiny fingers busy!

Tasty Trail Mix method: In reusable baggies mix ½ cup of each: cereal of your choice, almonds or cashews, and colorful chopped dried fruit like cranberries, mango, pineapple or golden raisins. hint: chocolate chips can melt in the heat and make it messy, so opt for a chocolatey cereal if you want to make this mix a sweet treat.

Keep your lunch or snack cool in this insulated, earth-friendly tote (made with recycled fabric). The Sherpani Iggy “pops” with style; its thoughtful design zips closed, has a water bottle holder on the inside and a large stash pocket on the outside. $29.95,

Monica Olivas is a writer, blogger and healthy living enthusiast living in Southern California. Find her on her Breathe blog Healthily Ever After at and at July - August 2011





all in your head

Dear Diary: Want to find out which foods are causing your migraines? Keep a food journal of everything you eat (and drink!) and write down every time you get a migraine. After a few weeks, you may be able to spot the triggers.

8 things you should know about migraines. By Colleen Oakley

If you’ve ever had one, you know you never want one again. Migraines are debilitating headaches that are typically ten times worse than any New Year’s Eve hangover. Everyone knows the common cure of popping a few aspirin and lying down in a dark, quiet room, but here are eight things about migraines you might not know.

This “cocktail” might cure you:


Misery loves company. Migraines affect more than 30 million Americans. And they cost the U.S. economy more than 20 million dollars each year.

Magnesium: 400 mg twice daily (800 mg total daily dose)

…And loves women in particular. One in three women will have a migraine in her lifetime. Experts believe that women suffer more migraines than men likely thanks to hormonal fluctuations, and are more likely to suffer from migraines the week before their period when estrogen levels are lowest, says Daryl Thompson, director of ATM Metabolic Research. To combat that trigger, eat plenty of foods containing phytoestrogens, like tofu, flax and legumes.

Huperzine A: 100 micrograms twice daily (200 microgram total daily dose)

Your “sinus headaches” could actually be migraines. “Many people with migraines also feel sinus pressure and congestion, which often makes people believe that their sinuses are the source of their headache,” says Dr. Daniel Kantor, president of the Florida Society of Neurology, “but really it is the migraine causing sinus symptoms. True sinus headaches are rare and would be accompanied by fevers and greenish discharge from the nose.”

Taurine: 1 gram twice daily (2 grams total daily dose) Coenzyme Q10: 100 mg twice daily (200 mg total daily dose) 

Vinpocetine: 10 mg twice daily (20 mg total daily dose) These supplements calm down irritable nerve cells in the brain (much like anti-seizure drugs), helping to prevent migraines, when taken daily, says Dr. Larry McCleary, author of Feed Your Brain Lose Your Belly. Before you begin to take any vitamin be sure to consult your doctor. Your aura may be warning you about more than a headache. Increasing data suggests that women who get migraines accompanied with auras (a warning symptom preceding a migraine with numbness or flashing lights) may be at greater risk for stroke and heart attacks.

But you may be at less of a risk for breast cancer. A 2008 study published in Cancer Epidemiology found women with a history of severe, chronic headaches have a 30 percent lower risk of breast cancer compared to women who do not suffer from such headaches.

The solution to migraines might be in a needle. If you haven’t heard about the magic of Botox (beyond its wrinkle reducing capabilities), it was approved last year by the FDA for chronic migraine relief. And more recently, a prescription called ALSUMA hit the market, which, in EpiPen® fashion, offers migraine relief in as little as 10 minutes.

Blame it on Mom. Migraines tend to run in families. If one parent suffers from migraines, there is a 40 percent chance their child will suffer. If both parents suffer, the chance rises to 90 percent, according to the Migraine Research Foundation.

Change is… good? Whether it’s sleep habits, the weather, your diet or menstrual cycle, change is often the culprit when it comes to migraine triggers. You can’t control a rise in temperature or dip in barometric pressure (like before it rains) but you can try your best to manage lifestyle triggers such as sleep, stress and food. July - August 2011



food allergies


the new "normal"

Out? If necess ary, bring your own food. Exp lain your child has allergies. • When in doubt, Are the c ask. hicken fi ngers ba ttered in egg? W ill the co ok use clean ute nsils? • B e polite and tip w ell.

Living with a Child with Food Allergies By Angie Mizzell

When my son, Blake, was nine months old, I learned he was severely allergic to milk, eggs and peanuts. A skin test followed by a blood test confirmed what I’d suspected for months. It started when I introduced him to formula and he broke out in hives. And then, Blake developed a rash around his mouth that wouldn’t heal. The diagnosis of potentially lifethreatening allergies was overwhelming at first. Our kitchen was stocked with foods he couldn’t eat. The rash on his face was caused by the allergens on our hands. I had a three-year-old who dropped crumbs on the floor and a crawling baby who put everything in his mouth. While I scoured allergy websites and devised an action plan, my husband installed baby gates to keep Blake out of the kitchen. We taught our older son to wash his hands and face after every meal. Today, Blake is two, and “big brother” likes to protect him, reminding friends that hand washing keeps him safe. I never leave the house without an adequate supply of Blake-friendly snacks. I found a childcare provider with experience in dealing with food allergies. And soon, Blake will have a better understanding of why he can’t eat, or even touch, certain foods. According to John Ramey, MD, an allergist in Charleston, SC, “It’s always important for the child to understand what they are allergic to and how to manage an allergic reaction. It’s okay for a child to tell an adult or a friend that they cannot eat certain foods.” Living with food allergies has become our “normal.” We have drastically

Did you know... About 3 million children in the U.S. have food allergies. Peanut and tree nut allergies in kids have tripled in the past ten years While children can outgrow food allergies, some allergies can persist into adulthood. *source: The Food Allergy & Anaphylaxis Network

reduced Blake’s allergic reactions now that we know what causes them. Except for the time at the beach, when Blake ate a fistful of sand and broke out in hives. That’s how I found out he’s also allergic to shellfish. But I was surprised to learn he’s not allergic to Oreos (doesn’t contain milk). While not the healthiest of snacks, they satisfy him at birthday parties when other kids are eating cake. With food allergies, knowledge is power.

Looking for allergy-free recipes? Visit 36

How to deal with food allergies at home: Wash kitchen surfaces and utensils with soap and water. Buy an extra cutting board for allergy-free foods. Make sure everyone in the family can recognize an allergic reaction, and knows where to locate the EpiPen and how to use it. Teach everyone how to read food labels.


q&a:Allison Sosna

Bright Side Get Allison’s Sweet Potato Salad recipe online at!

Executive Chef of Contract Foods, Fresh Start Catering, Washington, DC

Allison Sosna brings together more than ingredients. She also brings together communities and strengthens them through programs based around locally sourced, healthy food. The Fresh Start pilot program that launched last fall provides seven DC schools with madefrom-scratch meals, and Allison oversees food service operations for two of them. It’s the first time both local food and scratch-made food have been executed on such a large scale in DC and Allison says she’s very proud of this. We’re proud of her, too! What do you love most about working with food? AS: I love working with food because you’re always learning. Whether it’s more about the ingredient, who grew it, where it comes from, the economy and culture of where it came from, the meaning behind the name of said ingredient, there is always something new to learn.

And working with kids? AS: Kids will tell you right to your face that they won’t eat your food…or that they love it. The honesty and bluntness of why they feel the way they do about foods, both good and bad, I find fascinating. They challenge you as a chef to be creative, to be honest and definitely to be humble. How do you get the students to “eat their broccoli”? AS: A lot of the real work we do is figuring out how kids eat and why. From there you can figure out how to get that “broccoli” into their mouths. We use

PHOTO: Liz Rickles

That’s the best part of my job—increasing education, awareness and access through food. activities that students are involved in to get them to eat. All my cooks and I have played sports growing up and we all know the importance of eating well to be a good athlete; being a student requires the same nutrition and focus on health and that’s what we try to do in school everyday; get them to understand the importance of what they eat. How’s the pilot program going? AS: It’s been a great learning experience for all of us. With any pilot program you have hurdles because you are literally creating a new model that has never been done before. When you are able to work together with local government and create new jobs, bring 334,000 healthy meals to local schools in one year, increase breakfast participation in low income areas, and decrease hunger issues, that’s success.

how they use food. I rowed in college and grew up playing sports so anything that makes me move. What are the must-have items in your home kitchen? AS: A great chef’s knife, a micro plane, a Chinese mandolin and squirt bottles for tools. Food-wise, I always have field greens, eggs, avocados, half-and-half for coffee, sparkling water, Stella Artois in my fridge, oh, and always a piece of chocolate! What gets you going in the morning? AS: A double espresso and then a bike ride to work if I don’t have meetings that day. I don’t have much time to think in the morning with a 4:45am wake-up call, but my puppy definitely makes me smile and gets me going.

Favorite dish? AS: I love roasted chicken with polenta or any kind of seasonal risotto. Simple comfort food. I also lived in Italy for a little bit so I’m biased to anything Italian.

How do you unwind? AS: I have to work out. If I don’t work out I go crazy, feel sluggish and can’t focus. I always try to end my day with a great workout, a great meal and some writing or reading.

What are you passionate about outside the kitchen? AS: Traveling, seeing other cultures and

Find out more about Allison, Fresh Start Catering and their do-goodery at July - August 2011



paddle + pose

Skirting the Issue

just us girls Up a river, with a paddle. By Lindsey Grossman

Girls at Play, a group of dedicated female kayakers, offers kayaking and yoga classes, retreats and trips specifically for women. Recently named by Canoe & Kayak Magazine as one of the “Top 7 Paddling Schools” in their beginner’s guide, it’s the only school of its kind in the world…and it’s right in our own backyard. The brainchild of world-class paddler Anna Levesque, Girls at Play’s mission is to create a space where kayaking is accessible, fun, supportive and nonintimidating. As an expert kayaker and yoga instructor, Anna found a connection between her two passions and combines them in classes and trips. Exciting… or kinda scary? Many women find the sport daunting, which has kept whitewater kayaking traditionally a male dominated industry. But have no fear—on the contrary, kayaking builds confidence and Anna ensures that it’s more about finesse than upper body strength. In other words, anyone can do it! 38

Whether you’re just starting out or need to work on your roll or stroke technique, there’s a class or clinic for you: Beginner: Try a two-day women’s clinic. It includes your meals, gear, lodging, yoga classes and of course, top-notch kayak instruction. $495.

Intermediate: Try private instruction. For individuals or groups up to four people. A private class will allow you to focus on building and developing your technical skills at your own pace. $275 for one person per day; $150 for one person half-day.

Upcoming Getaways Spirit of Adventure Weekend. Flatwater kayaking, hiking, yoga and massage in the Western North Carolina mountains. July 30-31. Main Salmon Kayaking/Rafting/Yoga Retreat. A six-day whitewater adventure down the Main Salmon River in Idaho. August 12-17.

Women are built differently and IR recognizes that with the design of their J-Lo Spray Skirt. $105,

Kayaking + Yoga Anna emphasizes the importance of stretching before you get on the water to prevent injury and unnecessary strain on the body. Here are just a couple of poses you can try: Simple Chest Opener Squeeze shoulder blades toward each other. Lift chest. Pigeon Pose Bring one foot in front and across the body, like you are going to sit cross-legged. The back leg remains outstretched. Lower your torso over the front leg, and you will feel an amazing stretch in the buttocks of the front leg. Stretch each side for at least 30 seconds. Learn more about how yoga can improve your strength, flexibility and paddling with the sequences on this DVD. $24.95,

everything else is just AIR

Introducing the new R-Value 4.9 | 1 lb 9 oz | 2.5” Thick

The NeoAir™ Mattress Advantage Reflective Barriers provide exceptional warmth Advanced materials make NeoAir mattresses compact and ultra lightweight Patent-pending technology makes NeoAir mattresses the leader in backcountry comfort

©2011 Cascade Designs, Inc.

Buy map. Throw dart.

The 2011 Outback. The adventurer’s vehicle of choice. Symmetrical All-Wheel Drive grips whatever comes your way. An efficient transmission gives you an enviable 29 mpg.* Best of all, it’s built in a zero landfill plant, so you can indulge your urge to explore, responsibly. Love. It’s what makes a Subaru, a Subaru.

Outback. Well-equipped at $23,195† ®

*EPA-estimated hwy mpg for 2.5i Continuously Variable Transmission models. Actual mileage will vary. †MSRP excludes destination and delivery charges, tax, title and registration fees. Dealer sets actual price. Outback 2.5i Premium pictured has an MSRP of $24,495. Vehicle shown with available equipment.

Breathe Magazine  

July-August 2011

Breathe Magazine  

July-August 2011