natural living fall 2014

Pedal PowerRIDE A BIKE. LIVE LONGER.

Fresh ideas for an old autumn favorite

How ’Bout Them

APPLES?49 WAYS TO Build a taco

POP CULTURE Tips for making perfect popcorn

HEALTH HALOS Don’t judge a food by its packaging

LIVE INSIDE-OUT: BE THE CHANGE YOU WISH TO SEE IN HEALTH CARE. P. 32

Compliments of

FALL 2014

Embrace Your Wellness

welcome letter

NaturalLivingMag.org 1

Act Naturally Hello, and welcome to Natural Living

magazine, brought to you by QFC. Whether

you’ve shopped with us for decades or are new to our family, we hope you’ve

noticed our commitment to delivering fresh, wholesome, high-quality products.

The food you put on your table is a key component of your family’s wellness,

and we’re thrilled to be a part of that. But eating well is only part of the equation.

In the pages and issues that follow, we’ll bring you ideas and inspiration for

keeping your family active, healthy and happy. Where better to start than with

bikes and apples. Not only are both symbolic of life in Washington, they’re also

apt metaphors for our vision of Natural Living: simple in form yet complex in

function. Few things are as easy to incorporate into your daily routine and, at the

same time, as beneficial to your wellbeing.

The recipes on page 12 put unexpected twists on

the unassuming apple and are sure to become new

family favorites. On page 19, Patrick Doyle examines

America’s relationship with bike commuting. Whether

you break a sweat doing it or not, biking in the crisp

autumn air is good for your physical, mental and

emotional health—not to mention the health of the

environment.

Elsewhere in the magazine, we break down the

burgeoning nut butter category by showing you

the various options and what you can do with them (page 7). We give you

some strategies for getting your kids off the sofa and into the great outdoors

this winter. And on page 32, naturopath Dr. James Rouse inspires with a few

thoughts on self-care.

I hope you enjoy the issue, and I look forward to your feedback.

Mora Mahoney

Natural Foods Category Manager

QFC

[email protected]

Few things are as easy to incorporate

into your daily routine and, at the

same time as beneficial to your

wellbeing.

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

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IN CAPSULES

13MAR216_CV_FP_CAd_OW_1013_FNL3.indd 1 9/17/13 11:32 AM

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volume 01, issue 01: fall 2014

departments

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5 “The things that have concerned the natural foods consumer for the past 20 years are now starting to concern the mainstream consumer...Everybody is starting to ask, ‘What the heck is in my food?’” PLUS: The nuts and bolts of nut butters, from almond to soy nut, and everything in between. And, your back-to-school reading list.

eat11 AN APPLE A DAY?

At that rate, it would take you 20 years to sample all 7,500 known varieties. In the U.S., about 100 are commercially available on a rotating basis throughout the year.

12 DISH IT UP The top chefs at Johnson & Wales College of Culinary Arts show you how to turn the simplest of ingredients into a show-stopping autumn feast.

14 FIT KITCHEN Hectic school-night schedules conspire against sitdown family dinners. But they don’t have to. Build-your-own taco bars please even the busiest, pickiest broods.

17 BUY IT. MAKE IT. Happiness is a bowl—or bag—of perfectly seasoned, light and fluffy popcorn.

think29 DON’T BE FOOLED

Health halos can dupe even the most discerning label-reader into a false sense of healthfulness.

thrive32 DR. JAMES SAYS...“You’re alive

to the degree that you serve. When you serve yourself well...your ability to be a beneficial presence on the planet will go up exponentially.”

boost26 SUPPLEMENTAL HEALTH CARE

What you need to know about children’s vitamins and supplements.

feature20 EASY RIDER

Is your commute killing you? If you’re doing it by car, it very well might be. Driving correlates heavily with myriad personal health risks, plus the obvious economic and environmental burdens. Imagine the good you could do—for yourself and the world—if you downsized from four wheels to two. BY PATRICK DOYLE


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ALWAYS FREE FROMhydrogenateo oilk, artificiao colork,

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Ahead of the Food CurveSTEPHEN HUGHES IS ON A MISSION TO HELP YOU EAT HEALTHIER. BY LU SNYDER

Even if you’ve never heard of Boulder Brands,

you’ve likely heard of its products: Smart

Balance, Udi’s and EVOL, to name a few. The

man behind them and at the front of the natural

foods movement is Stephen Hughes, Boulder

Brands cofounder and CEO. He has an ambi-

tious goal: to change the way Americans eat.

Natural Living: Tell us about Boulder Brands’

goals and game plan.

Stephen Hughes: We wanted to create—from the culture to the products to the brands—a company that reflects the values of the natural food industry. To do that, we’ve tackled some major consumer concerns: trans fats in spreads, gluten in wheat-based products, and the lack of pure and simple products. Our brands really resonate with consumers.

Why is that?

The things that have concerned the natural foods consumer for the past 20 years are now starting to concern the mainstream consumer. That is:

Everybody is starting to ask, “What the heck is in my food?” For a long time, consumers were just reading the nutrient statement. Now they’re scrutinizing the ingredient list.

Some people think gluten-free eating will be

a short-lived trend. Do you agree?

The industry hybridized wheat to make it more glutinous, so it could make bread faster, cheaper, better. And that worked. Except, it created something that is very hard to digest, and it’s an inflammatory to boot, so it has created unintended consequences. So many people tell us how much better they feel after eliminating gluten from their diets. So, we don’t really have any concerns that this is a fad. We feel confident we’re on the early stages of something very big.

What is the most beneficial dietary change a

consumer can make?

Move away from processed foods. Of all of our plat-form strategies, the “pure and simple” strategy may have the longest legs. Our EVOL brand, for example,

provides an almost-from-scratch product. If you look at the ingredient label and you can’t pronounce the words, you shouldn’t buy that product.

Eating healthy can be expensive. Will this

prevent natural foods from becoming main-

stream?

The bigger the trend gets, the economy of scale comes into play, and pricing will come down. Over time, the more expensive health care becomes, the more people will have to be proactive about what they eat. It won’t happen overnight, but I think we’re going to see a broader reach of this trend.

What are Boulder Brands’ biggest accom-

plishments to date? And what’s next?

We’ve developed gluten-free products comparable in taste and texture to gluten-full ones. We also had a hand in driving trans fats out of the spreads category. Now we’re taking Smart Balance non-GMO. It’s a very provocative move. We like to be in front of all these issues consumers are concerned about.

THE THINGS THAT

CONCERNED THE

NATURAL FOOD

CONSUMER FOR THE

PAST 20 YEARS ARE NOW

STARTING TO CONCERN

THE MAINSTREAM

CONSUMER.

EVERYBODY IS STARTING TO ASK, ‘WHAT THE HECK IS IN MY FOOD?’

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ALMOND

Almond is a tree nut, so people allergic to peanuts can eat it. It’s higher in calcium, potassium, manganese and monounsaturated fat than peanut butter, with half the saturated fat.

CASHEW

Cashew butter is high in copper and magnesium, good for heart and bone health. A raw cashew butter with no added sugar is a good thickener for fruit smoothies.

PEANUT

High in fiber and omega-3 fatty acids, natural raw or lightly roasted peanut butter is a safe bet. You’ll know it’s natural because the oil will separate from the paste and will have to be stirred before use.

SUNFLOWER SEED

It’s a seed that tastes like a nut, so it’s one of the better flavor stand-ins for peanut butter purists. With nearly 90 percent of its fat from unsaturated fats, it’s a cholesterol- and inflammation-fighter.

COCONUT

Easily the most buttery and decadent flavor of all the nut butters, it’s a super- versatile addition to sauces, dressings and baked treats.

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COMPARE

LABEL-ESE

Whichever flavor and texture nut butter you choose, check the label carefully and avoid any

that are high in saturated fat, added sugar,

added salt or partially hydrogenated oil.

The Butter BattleEVERY KID’S FAVORITE CONDIMENT IS GROWING UP. BY DEBORAH WILLIAMS

TIME WAS, you had two choices: creamy or crunchy. Whichever you chose, the ooey-gooey buttery goodness that accompanied your jelly or held your ants on their log came in one flavor—peanut—and was loaded with hydrogenated oil and tons of sugar. Today, flavor options and healthier alternatives abound. Here’s how nut butters compare.

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Almond skin can’t be removed before processing, so almond butter often has a grainy or gritty texture. Also, to impart more flavor, some brands roast the almonds in oil before processing, so read labels carefully.

Lower in healthy fats and protein than peanut and almond butter. Unlike a lot of other nuts, cashews don’t contain omega-3 fatty acids.

Because it has long been the most popular, peanut butter is also the most variable. Many brands contain partially hydrogenated oils and trans fats as well as added sugar, so read labels carefully.

To give the mild seeds extra flavor, some brands add salt, so if you’re concerned about sodium, read the label carefully.

Beware the health halo (see page 25) of coconut. Although it is a popular choice for Paleo dieters, coconut butter is extremely high in saturated fat. Just two tablespoons deliver 95 percent of your RDA.

The Cons:

6 Fall 2014 / Natural Living

*Fullness Factor Developed by Self Magazine’s nutritiondata.com, this 1-5 scale predicts the satiety of a food. The higher the number, the more filling it is per calorie.

Caloric Ratio The percentage of a food’s calories that are derived from carbohy-drates, fats and protein.

The Nut: SOY NUT

Because it’s not technically a nut—but rather a soybean that’s soaked in water, drained and then roasted—you can safely send this to the nut-allergy table at school or serve it to allergic guests.

Because they are often roasted in oil, their fat content might be higher than nut butters made from raw nuts. When possible, choose a variety that says “dry roasted” on the label.

Calories:

Calories from Fat:

Fat Grams:

Saturated Fat Grams:

Sodium Milligrams:

Fullness Factor*:

Caloric Ratio:

The Pros:

101

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9

1

2

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14/78/8 (%carb / %fat / %protein)

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NL Picks: JUSTIN’SMAPLE ALMOND BUTTER

SIMPLE TRUTHSMOOTH CASHEW

BUTTER

SANTA CRUZDARK ROASTED CREAMY

PEANUT BUTTER

SUNBUTTERNATURAL SUNFLOWER

SPREAD

MARANATHA ALL NATURAL

COCONUT BUTTER

I.M. HEALTHY CREAMY SOYNUT

BUTTER

Almonds’ mild-earthy flavor blends well with fall root vegetables. Stir it into pureed soups as a thickener and a protein boost.

Tahini, a paste made from sesame seeds and used in Middle Eastern cuisine, isn’t a typical kitchen staple. Use cashew or any other nut butter as a substitute when making hummus or baba ghanoush.

Who knew? Peanut butter can repair scratches in your wood furniture. Apply a dab of it (smooth, not crunchy) on the scratch and let it sit for 30 minutes. Wipe it with a dry cloth, and voila!

Mix 2 tablespoons sunflower seed butter with 2 teaspoons tamari and 5 tablespoons water to make a healthy salad dressing.

Add a spoonful to warm bath water or a foot soak to soften winter-weary skin. The oil is also a good hair conditioner for damaged or split ends.

NL Ah-Ha

Use:

Spoon a small amount of soy nut butter into the bottom of an ice cream cone to stop the melty treat from dripping all over your hands.

© Riba Foods, Inc.

Our salsa is made with fresh tomatoes, fi re-roasted on an open grill, plus onions, garlic and peppers. Cooking with Arriba! salsa is a healthy choice for your favorite recipe —

Where fl avor is a family tradition.

Find our $1 off coupon in the back and be sure to visit ribafoods.com/recipes for delicious ideas!

Savor The Fresh Taste!Savor The Fresh Taste!

GREEN CHEFS: THE CULINARY CREATIVES CHANGING HOW WE EAT

Conscious

consumerism

is hardly a new

concept, but it has

only recently gained

a foothold among

mainstream Americans, thanks in large part to visionary chefs like Alice Waters and

Jamie Oliver.

Giving credit where credit is due, Natural Vitality Publishing has created

a beautiful—and free—eBook profiling the chefs responsible for bringing the

farm-to-table movement into urban American homes. Volume I of Green Chefs:

The Culinary Creatives Changing How We Eat features 88 pages of personal

stories and favorite recipes from six sustainable chefs from various walks of life.

Download the book for free at naturalvitalityliving.com.

What We’re Reading

THINK EAT MOVE THRIVE: THE PRACTICE FOR AN AWESOME LIFE

Drs. James and Debra Rouse

subscribe to a very simple

philosophy: Think better to

be better. In their new book

(available this September) they

present their three-pronged

formula for comprehensive

wellness: mindfulness, eating

with intention and interval-

based movement. To learn

more about the Rouses’

philosophy turn to page 32,

and visit DrJamesRouse.com.

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Get Back Out ThereSUMMER MIGHT BE COMING TO AN END, BUT EARLY AUTUMN IS PRIME BIKING SEASON. MAKE SURE YOU AND YOUR EQUIPMENT ARE UP TO THE TASK. BY BERNE BROUDY

Whether you’ve been in the saddle all summer or your best intentions faded after your first ride back in May, your bike needs a little TLC this time of year to keep it spinning through the fall. Most seasonal tune-ups and basic bike maintenance are DIY jobs, says Ryan Schutz, executive director of the Bike Depot, a nonprofit community bike center in Denver, Colo. “First you need to know what’s wrong. It’s often cheap and easy to fix basic problems yourself.” Here’s what to look for:

1. IF YOUR TIRE IS FLAT:

It could be worn out, or you may have a

puncture in the inner tube. If you see cracks

in tire sidewalls, bald spots where rubber has

worn off or missing tread, you need to replace

your tire ($15 and up).

If the tire looks good, inflate it with a

hand pump to about 80 percent of the

recommended max—indicated on the sidewall.

Underinflation can cause premature wear and

flats. Overinflation can give you a rough ride.

Tire won’t inflate? You have a puncture or

pinch flat. Repair or replace the inner tube.

2. IF YOUR BIKE WON’T SHIFT OR

DOESN’T BRAKE WELL:

Dust, dirt and grime can gum up shifters

and brakes. “Give your bike a warm-water

sponge bath,” advises Schutz. Use a gentle

degreaser, like Simple Green, to wipe the

chain. Rinse it with fresh water—don’t blast it

with a hose. Pressure washing can remove

lube in sealed bearings and ruin your ride.

Finally, shine it with a clean, dry cloth.

Check your brake pads. If they’re cracked,

hockey puck–hard or you’ve worn through

the grooves, replace them.

Check brake and shift cables and the

“housing” they run through. If you see frayed

cables or split housing, it is time to replace

them.

3. IF YOUR CHAIN IS SQUEAKING:

Grit and grime can accumulate in the chain

links, causing the irritating squeaks that

foretell rust damage. Lightly lube the chain

using a wet or dry lubricant. Don’t use motor

oil or WD-40—they’ll cause more harm than

good. Follow instructions on the bottle, and

be sure to wipe away any excess lube that

can gum up the drivetrain.

4. IF YOUR WHEELS ARE WOBBLY:

Check that all bolts and nuts are tight and

that quick-releases on brakes and wheels

are properly closed. A basic Allen wrench

is a good tool to keep in your kit for these

adjustments. If the wheel is still wobbly or

not riding true (staying aligned between the

brake pads), you might need to adjust the

spokes, which is a more complicated repair

best left to a pro.

Visit naturallivingmag.org for basic repair

instruction videos from the Spin Doctors at

performancebike.com.


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How to:

Conduct a Walking MeetingBLOOD FLOW FEEDS

CREATIVITY. CREATIVITY

YIELDS RESULTS.

RESULTS GENERATE

PROFITS. TRADE THE

STUFFY CONFERENCE

ROOM FOR THE GREAT

OUTDOORS.

GROUP SIZE: Six or fewer. Walk two or three abreast so everyone can hear.

FREQUENCY: Once a week—preferably the same day and time—to establish consistency.

REMINDERS: Send text mes-sages the night before, so everyone comes ready with proper clothes and shoes.

RECORD: Notepads are so passé. Use the voice-recorder on your smartphone to document the discussion and action-items.

MA

RK

LE

SH

ROUTE: Determine the route ahead of time to avoid confusion or delays, but change it now and then to keep things interesting.

1-800-707-4444 • W W W. P O P C O R N I N D I A N A . C O M

Available in select stores.

Optimum Wellness 1/2 pg Ad_Layout 1 7/29/14 10:23 AM Page 1


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eatApple A-PeelTHE QUESTION ISN’T, ‘WHAT CAN YOU DO WITH APPLES THIS SEASON?’ THE QUESTION IS, WHAT CAN’T YOU?’

ITS LONGEVITY, ubiquity and popularity are proof enough that the apple is one of nature’s finest foods. Thanks to evolution and creative breeding, there are now more than 7,500 known varieties worldwide. In the U.S., about 100 are grown and sold commercially. Here are some of the most common varieties you’re likely to find year-round in your grocer’s produce section, but keep an eye out this time of year for more exotic ones, such as SweeTango, Junami, Green Dragon and Ambrosia.

3. GALAOne of the more popular varieties in the U.S., it originated in New Zealand. Available almost all year. SKIN: reddish-orange and yellowFLAVOR/TEXTURE: sweet with a hint of vanilla/crisp BEST FOR: salads and snacking, freezing

6. RED DELICIOUSEasily the most recognized variety, it has a shape that’s been likened to a Coca-Cola bottle. SKIN: waxy, deep red FLAVOR/TEXTURE: mild/slightly gritty, firm BEST FOR: salads, snacking, giving to teacher on the first day of class

1. HONEYCRISPBred by researchers at the University of Minnesota, it’s a cross between the Macoun and Honeygold varieties. Highly prized and often more expensive than other varieties.SKIN: mottled red on yellow FLAVOR/TEXTURE: mildly sweet, tart/crisp and juicy BEST FOR: salads, sauce, pies, snacking

4. BRAEBURNHailing from New Zea-land and known as the all-purpose apple, it’s commercially available in the U.S. from Septem-ber through June. SKIN: red streaks on yellow FLAVOR/TEXTURE: spicy-sweet/firm BEST FOR: pies, salads, sauces, baking, freezing, snacking

5. GOLDEN DELICIOUSFirst “discovered” on a family farm in West Virginia, these grow year-round in a variety of climates.SKIN: yellowFLAVOR/TEXTURE: sweet, mild/smooth, dry BEST FOR: pies, thanks to their thin skin

2. GRANNY SMITHOriginally from Australia and named for Maria Ann (Granny) Smith, who first cultivated the variety thought to be descended from French crab apples.SKIN: shiny, bright- greenFLAVOR/TEXTURE: tart/crisp BEST FOR: salads, pies, snacking

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Happy Apple Meal WAS EVER A FOOD MORE UNDERESTIMATED THAN THE APPLE? IT'S CAPABLE OF SO MUCH MORE THAN JUICE, CIDER, SAUCE AND 4TH-OF-JULY PIE. FOR EXAMPLE...

Cooking the chicken with the skin on seals in flavor and moisture. To cut fat and calories, remove the

skin before serving.

DISH IT UP


CHIMAYO COCKTAIL Combine 1/4 ounce lemon juice, 1 1/4 ounces premium tequila, 1 1/2 ounces fresh apple cider, 1/4 ounce crème de cassis, 1/4 cup ice in a cocktail shaker. Shake vigorously. Strain into a rocks glass. Garnish with Rome apple wedge.

JOHNSON & WALES

Natural Living is excited to partner with the culinary masters at Johnson & Wales University. Dean of Culinary Education at the Denver campus, Jorge de la Torre, developed these recipes specifically for NL. Look for more recipes and cooking tips from de la Torre and his students in the coming issues of NL, and visit jwu.edu/denver for information on Johnson & Wales College of Culinary Arts.

Chicken a la NormandéStep aside Kentucky Fried. A few NL tweaks make this finger-licking-good French classic waistline friendly.

1 3 1/2 pound chicken, cut into 8 bone-in pieces 5 tablespoons butter, divided2 tablespoons olive oil2 onions, diced2 carrots, diced3 sprigs thyme1 bay leaf1/2 cup Calvados1 cup apple cider1 cup chicken stock30 pearl onions, soaked and peeled3 Fuji apples, peeled, cored and cut into wedges1 cup Greek yogurt

1. Season the chicken with salt and pepper. In a large, heavy saucepan, melt 2 tablespoons of butter with olive oil over medium-high heat. Add the chicken skin-side down. Brown on all sides. Transfer to a plate.

2. Pour off most of the fat from the pan. Add the diced onions, carrots, thyme and bay leaf, and cook until the onions are translucent, about 5 minutes. Add the Calvados, warm slightly, and then remove the pan from the heat, stand back and ignite it with a kitchen torch to burn off the alcohol. Once the flames die, return it to the stove, add the cider, scraping up any brown bits. Bring to a boil and reduce by half. Add the stock and return the chicken to the pan. Simmer, covered, for 20 minutes. Transfer the breast pieces to a bowl. Cook the legs and thighs for 10 more minutes and add to the bowl. Keep warm.

3. Melt 2 tablespoons butter in a large skillet. Add the pearl onions and a pinch of salt, cover and cook over medium heat for 10 minutes. Uncover, add 1 tablespoon butter, and increase heat to medium-high. Place the apples in the center of the pan. Sear on each side for 10 to 15 minutes, until caramelized.

4. Strain the Calvados sauce and return it to the pan. Add the juices from the chicken. Whisk in the yogurt. Simmer until the sauce coats the back of a spoon. Season. Add the chicken pieces and warm through.

Makes 4 servings. 748 calories, 32g fat, 17g protein, 53g carbs, 6g fiber, 77mg cholesterol, 1,100mg sodium


Granny Smith ClafoutiSwap the traditional black cherries for tart apples and serve this as a breakfast or dessert.

3 eggs1 cup low-fat milk10 tablespoons unsalted butter, divided1 teaspoon vanilla extract2/3 cup all-purpose flour1 cup plus 2 teaspoons sugar, divided1/2 teaspoon salt4 Granny Smith apples, peeled and sliced2–3 tablespoons brandyGround cinnamon

1. Preheat oven to 400°. Put eggs, milk, 6 tablespoons of butter, vanilla, flour, sugar and salt into a blender; blend until smooth, and set aside. Set a greased, 10-inch pie plate in the oven to heat.2. Melt 4 tablespoons butter in a large skillet over medium-high heat. Add apples, ½ cup of sugar and brandy, and cook until apples are

glazed and warm, about 5 minutes.3. Remove pie plate from oven and immediately pour in half

the batter. Arrange warm apple slices over batter, reserving juices; then pour remaining batter over apples. Sprinkle

remaining sugar and a little cinnamon over batter and bake until clafouti is golden and set in the center, 25–30 minutes.

Drizzle with warmed reserved apple juices.

Makes 12 servings. 233 calories, 11g fat, 3g protein, 30g carbs, 1g fiber, 70mg cholesterol, 110mg sodium

Curried Apple SoupFor those days when the mercury drops, this hearty soup will keep you warm and cozy.

1 tablespoon unsalted butter2 shallots, minced2 teaspoons freshly grated ginger1 1/2 tablespoons curry powder2 Jonagold apples, peeled, cored, and cut into

1-inch pieces1 small russet potato, peeled and cut into 1-inch

pieces1 teaspoon coarse salt, plus more for seasoning3 3/4 cups homemade or low-sodium canned

chicken stock1/2 cup milkFreshly ground pepper

Yogurt, for garnish

1. Melt butter in a medium saucepan over medium heat. Add shallots; cook until soft and translucent, about 2 minutes. Add ginger and curry powder;

cook, stirring, 1 minute. Add apples, potato, salt and chicken stock. Bring to a simmer over medium-high heat, and cook until potato is tender when pierced with a paring knife, about 12 minutes. Remove from heat, and let cool slightly.

2. Use an immersion blender, or transfer mixture to the jar of a blender, working in batches if necessary so as not to fill more than halfway; puree just until smooth. Return soup to pan; stir in milk, and season with salt and pepper. Place over medium heat until soup is just heated through; do not let it boil. Divide soup among serving bowls, and garnish with a dollop of yogurt.

Makes 4 servings. 230 calories, 7g fat, 10g protein, 34g carbs, 4g fiber, 15mg cholesterol, 1,310mg sodium

Or make one of these:

Fish taco sauce: Mix 1 cup Mexican crema, 2 tablespoons chopped cilantro, 1 tablespoon rice wine vinegar.Smoky chipotle sauce: Mix 1/2 cup Greek yogurt, 1 small chipotle in adobo sauce, 1 teaspoon lime juice.Avocado lime sauce: Mix 1 avocado, 1/4 cup Greek yogurt, 1 teaspoon lime juice, pinch of salt.


eat FIT KITCHEN

Your family may suddenly have time to sit down for dinner with these quick and easy tacos. They take the “boring” out of school-night meals by borrowing flavors from ethnic recipes and your favorite restaurants. By Kimberly Lord Stewart

THE TACO BAR IS OPE N

BUILD YOUR OWN

1. Pick Your Protein

mild white fish, such as catfish, cod or tilapia

precooked medium shrimp, tails removed

browned ground bison or beef

grilled, thinly sliced flank steak

Kroger-brand pre-cooked pork carnitas

boneless and skinless chicken thighs, cooked as desired and diced

shredded Simple Truth rotisserie chicken

2. Pick Your Persuasion

Buffalo For each pound of cooked protein, add 1/4 cup Buffalo sauce. Recommended browned ground bison or beef, shredded or cubed chicken

Jamaican Stir 3 tablespoons of Jamaican jerk spice-rub into 1/4 cup extra-virgin olive oil. Coat 1 pound of protein with the rub. Let sit for 10 minutes. Grill or sauté in a cast-iron skillet until cooked through. Recommended cubed boneless/skinless chicken, fish, shrimp

Mole For each pound of cooked protein, add 1/4 cup mole sauce. Heat through. Recommended shredded pork carnitas or shredded chicken

Mojito In a bowl, whisk 2 tablespoons lime juice, 1 tablespoon rum (optional), 2 tablespoons chopped fresh mint, hefty pinch of sugar and salt. Recommended fish (marinate in sauce for 15 minutes; then grill), shrimp (quickly heat in a hot, oiled skillet, add marinade, and bring to a fierce boil)

Korean Gochujang For each pound of cooked protein, add a few tablespoons each of Korean red chile paste and chicken or beef broth. Heat through. Recommended cooked pulled pork, shredded chicken, shredded beef

Baja Mix 1 packet of taco seasoning with juice from 1 lime and 1 tablespoon canola oil. Marinate protein for 15 to 30 minutes. Grill. Recommended fish, shrimp, cubed chicken

Slaw: A taco tip from Ree Drummond at thepioneerwoman.com is to make a flavored slaw:

1. For Asian flavor, mix equal parts rice wine vinegar and sugar.

2. For Southern-style pulled pork, use a mustard-vinegar barbecue sauce as a dressing.

3. For fish or chicken tacos, dress up 1 cup of a basic coleslaw dressing with 1 diced jalapeno and 2 tablespoons salsa.

3. Top It Off Think above and beyond shredded lettuce, cheddar and tomato salsa.

Fruits and Veggies: finely shredded cabbage, spinach or carrots chopped cucumbers, jicama, green apples, roasted green chiles, mangoes, pineapple, avocadowhole black beans, pan-roasted corn char-grilled lime, grapefruit or orange wedges

Cheese: dry Monterey Jack aged Goudacotijaqueso frescoañejo crumbled fetapepper jack melted fontina

Sauce: The deli section is ripe with just about every salsa flavor you can imagine. We’re loving arriba chipotle, muir glen medium garlic cilantro and white girl salsa cranberry-mango.


Flank Steak Adobada and Grilled Pineapple Tacos Inspired by Tacos Chukis in Seattle

Chorizo and Garlic Mash TacosInspired by Denver’s Comida taco restaurant

Garlic potato mash: Boil 2 peeled russet potatoes with 2 cloves of peeled garlic until tender. Mash up with a little butter, milk, salt and pepper.

browned chorizo (mild or hot, whatever you like) salsa verde cotija cheese

precut pineapple spears, grilled 2 minutes on each side and chopped salsaguacamole

Sliced flank steak: In a blender combine 1 can adobo chiles in sauce, 1/2 teaspoon dried oregano, 1/4 teaspoon garlic powder, 1/4 teaspoon cumin, 1/4 cup Mexican beer. Puree until smooth. Refrigerate half of the sauce in a jar. Marinate 1 pound flank steak in the other half for at least an hour or overnight. Remove steak from the marinade and brush with the jarred sauce. Grill steak.

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COPY CAT At a loss for creativity? Here are two ideas from our test kitchen and a couple from our favorite taquerias in Denver and Seattle.

Tequila-Lime Shrimp with Peach, Mango, Red Pepper Salsa

Grilled or sauteed shrimp: Marinate 1 pound uncooked, peeled and deveined shrimp in 3 tablespoons olive oil, 2 tablespoons lime juice, 2 tablespoons tequila, 1 teaspoon chopped garlic, plus salt and pepper to taste. Cook through in sauté pan or over a grill, about 7 minutes.

Buffalo Chicken

Buffalo chicken: Mix 1/4 cup buffalo sauce with 1 cup shredded Simple Truth rotisserie chicken.

shredded lettuceavocadochopped green onionshredded cheeseGreek yogurt or Mexican crema

chopped red pepperchopped mangochopped ripe peachchopped avocadochopped cilantrodrizzle of lime juice

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OVERSHADOWED by of-the-moment snacks like sprouted grains and guilty by association to the fat-laden movie-theater stuff, popcorn gets no respect. But considering it is a whole grain that’s low in calories, high in fiber and a vehicle for both sweet and savory flavors, it’s a hard snack to beat.

Each kernel of popping corn has roughly 15 percent moisture content. When the kernel is heated to a high enough temperature—between 400 and 450 degrees—the moisture turns to steam, creating internal pressure until...POP!

eatMAKE IT


MAKE ITCountertop air poppers have come a long way since their heyday in the early ’80s, but you really don’t need fancy equipment. A heavy, non-enameled pot with a lid will work just fine on the stovetop.

1. Heat the pot over high heat, and then add just enough oil (see Oil About It) to coat the bottom.

2. Pour a single layer of raw kernels into the pot, and shake it gently to coat the kernels with oil.

3. Cover the pot, and let the magic happen. When the popping begins, turn the heat down to medium-high to prevent burning. Every minute or so, gently shake the pot so all the kernels hit the heat.

The popcorn is ready when there are two seconds

between pops.

Fun with FlavorsEmpty your popcorn into a large bowl, and toss it with a little bit of extra-virgin olive oil and any of the following:

For extra kick, use oil infused with herbs or fruit, such as rosemary, basil, mint or lemon, or spices, such as curry, mustard, cumin, cinnamon or paprika.

• cinnamon• sea salt• paprika• dry mustard

• chili powder• garlic powder• cumin• cardamom

• cayenne pepper• brewer’s yeast• curry powder• grated Parmesan cheese

• ranch salad dressing mix

• herbes de Provence

Oil About ItAlmost any medium- to high-smoke-point vegetable oil will work, but some impart a stronger flavor on the finished product than others. Here’s how the most common ones stack up (smoke point, flavor, calories/fat grams/saturated fat grams per tablespoon).

Canola oil 468 ++ 124/13.8/0.9

Olive oil 468 ++ 119/14/2

Refined peanut oil 450 +++ 119/14/2

Refined coconut oil 450 +++ 117/13.6/11.8

Refined sunflower 440 + 119/14/1

Pop CultureIT’S NOT NEW, AND IT’S NOT A SUPERFOOD, BUT WHEN PREPARED WITH WHOLESOME AND INVENTIVE INGREDIENTS, POPCORN IS A HEALTHY SNACK THAT’S AS FUN TO MAKE AS IT IS TO EAT. BY DEBORAH WILLIAMS

eat BUY IT


479 White Cheddar + Black Truffle

479degrees.com

Developed by a Le Cordon Bleu–trained chef who discovered that 479 degrees Fahrenheit is the optimal temperature for the perfectly popped kernel of organic popping corn, 479 features flavors such as Toasted Sesame + Seaweed and Creamery Butter. The company’s guiding pillars: sustainable, organic, local and ethical.

Popcorn Indiana Movie Theater

popcornindiana.com

Self-proclaimed whole-grain-snacking fanatics, the Popcorn Indiana team is as enamored with the taste and health benefits of popcorn as they are with the “fun and frivolity found in every bag.” Toss a single kernel in the air and try to catch it in your mouth, they goad website visitors. Their Movie Theater flavor is ready-to-eat, or you can warm it up for the full moviegoing experience.

Kettle Siracha

kettlebrand.com

Some like it hot. Kettle’s spicy Sriracha flavor combines chili, garlic and vinegar to give its non-GMO and gluten-free savory snack a kick. The brand’s “Natural Promise” means its snacks are free of trans fats, MSG and preservatives.

Pop! Gourmet Cascade Mix

popgourmetpopcorn.com

Is there a more difficult snacking decision than sweet or salty? Thank goodness for the Cascade Mix combo of sweet brown sugar and natural white cheddar cheese. All of Pop Gourmets flavors are free of gluten, GMOs and trans fat, and their always popped in small batches to ensure quality and consistency.


THE ANSWER TO AMERICA'S HEALTH CARE CRISIS MIGHT BE THE HUMBLE BICYCLE. WHO KNOWS? IT MIGHT SOLVE OUR FOREIGN OIL DEPENDENCE, URBAN CONGESTION AND ECONOMIC WOES AT THE SAME TIME. BY PATRICK DOYLE

There was a brief period, from around 1880 to 1908, when bicycles were as-cendant in American cities. By 1896, around 2.5 million bicycles were on the streets, and bicycle clubs were forming to advocate for safer roads. After the horse, the bike was the first real form of private transportation, and it became

wildly popular with the middle and up-per classes. As The Bookman chronicled in 1901: “The great avenues of our larger cities were made extremely picturesque in the dusk of evening by the endless line of bicyclists whose lanterns in the dark-ness produced the vivid effect of a river of coloured fire.”

Wheels of Fortune

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T hat all changed when Henry Ford started cranking out the Model T in 1908, stoking Americans’ almost inexorable passion to drive—to work, to the grocery store, to their kids’ soccer practice. In 1971, the average American traveled around 5,600 miles annually by car. By 2005, that number had nearly doubled, to 10,100 miles. There were a handful of dips, like the 1970s oil embargo, but the trend was steady for the 20th century: Each year, the national odometer climbed higher. Our communities and streets, once

designed for pedestrians—and briefly, for the bike—became focused on accommodating the automobile.

And then something puzzling happened in 2006: Americans drove fewer miles than they did in 2005. The same thing happened in 2007, and every year since. By 2013, Americans were driving 7 percent fewer miles than they had in 2005. What happened?

A number of factors are behind the drop, including the economy-decimating repercussions of the Great Recession and higher oil prices. The economic free fall, though, didn’t begin until 2008, while the mileage started dropping two years before. Beyond the economy, there is a broader shift taking place: Americans, especially Millennials, are moving to cities and leaving the car behind. Instead, they’re taking public transportation, walking and—almost unbelievably—bicycling.

Consider: Over the past 13 years, the number of Americans regularly biking to work has increased a stunning 62 percent. During that same time period, the United States has invested somewhere between $11 billion and $12 billion in bike infrastructure, including 50,000 new miles of bike trails, protected paths and lanes—enough to circle the globe twice. Just since 2011, there has been a 10 percent increase in Americans biking to work. “Populations in cities are growing, and people are more interested in easier and more active modes of transport,” says Sarah Kaufman, an assistant professor of planning at New York University’s Rudin Center for Transportation. “Bike commuting is a great way to get around.”


SINCE 2001, THE U.S. HAS BUILT

50,000 NEW MILES OF BIKE TRAILS

AND LANES, ENOUGH TO CIRCLE THE

GLOBE TWICE.

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ASK NOT WHAT YOUR CITY CAN DO FOR YOUR BICYCLE COMMUTE...

» Washington Bikes

"By 2020, bicycling is an

everyday mainstream

activity in communities

across Washington,"

reads the organization's

vision statement. To that

end, the group is com-

mitted to education and

advocacy on behalf of

Washington's cyclists. Its

website wabikes.org lists

numerous resources,

alerts for riders and

event calendars.

Why Ride?The advantages of commuting by bicycle are plentiful. The most obvious benefit is health: Unlike drivers, bikers are actively exercising on their commutes to work. Not surprisingly, several recent studies have shown that longer car commutes are directly correlated with increased levels of obesity, larger waistlines and higher body-mass indexes. One 2009 study at Brown University, in fact, found that every minute spent driving to and from the office resulted in reduced time on essential health habits—sleeping, exercising and cooking food. A 10-mile round-trip commute in the city would likely take around 45 minutes, which means that a biker would reduce or eliminate the need for a trip to the gym after work. One 2010 study out of the Netherlands found that replacing a daily car commute with a bicycle would result in a life that is 3 to 14 months longer. Conversely, several studies have found that long car rides to the office are highly correlated with obesity and higher blood pressure.

Next up: cost savings. According to AAA, the average car owner will spend $8,876 on owning, fueling, insuring and maintaining a car over a single year. The average annual cost to own and

maintain a bike? Just $308. You can reduce your costs even more if you participate in a bike-sharing program, which now exist in more than 40 American cities (see “Take a Bike, Leave a Bike” on page 24).

Then there’s speed. Yes, that’s right: Biking to work can often be faster than driving. Bike lanes and trails don’t experience the type of congestion that urban streets and highways do—the average urban American car commuter sat in a total of 38 hours of congestion over a year in 2011. One study from Lyon, France, found that bike commutes during rush hour were faster than driving, which supports anecdotal evidence across many American urban areas.

All these benefits don’t accrue just to individual commuters. The environment sees lower amounts of carbon emissions and lower air pollution. Transportation departments will spend less on road maintenance, because bikes cause much less damage to streets than automobiles. And with people on two wheels instead of four, car traffic will go down. Businesses benefit, too: A recent study in Portland, Ore., showed that bicyclists spend more money over a month than motorists at restaurants, bars and convenience stores.

Bicyclists, joggers and walkers enjoy Car Free Streets on Park

Avenue as part of New York City's annual Summer Streets event.



Minneapolis4.5%

Seattle4.1%

Tucson 2.8%

Boulder12.1%

Fort Collins 7.9%

Madison6.3%

Missoula 6.2%

Eugene8.7%

50,000 NEW MILES OF BIKE LANES AND TRAILS HAVE BEEN BUILT

SINCE 2001:

THE NUMBER OF AMERICANS BIKING

TO WORK INCREASED 62%

THE U.S. HAS INVESTED

$11 BILLION TO $12 BILLION IN BIKE

INFRASTRUCTURE

BIKES: SETTING THE WHEELS IN MOTION

Denver 2.9%

New Orleans 2.4%

San Francisco 3.8%

Sacramento 2.6%

Oakland 2.7%

Berkeley 7.6%

Portland6.1%

WEATHER OR NOTMANY CITIES KNOWN FOR BAD WEATHER HAVE THE HIGHEST PERCENTAGES OF REGULAR BIKE COMMUTERS. SO, WHAT'S YOUR EXCUSE?

TOP 10 SMALL CITIESBELOW 250,000 PEOPLE

TOP 10 LARGE CITIESABOVE 250,000 PEOPLE

Davis 19.1%

Palo Alto 9.5%

TOTAL AMERICAN BIKE COMMUTERS:

864,883

Santa Barbara 6.9%

“Everyone driving doesn’t make sense—using a 1,500-pound machine to move a 150-pound person,” says Peter Furth, a traffic engineer at Northeastern University in Boston. “Cities that go that route just get flooded with cars. And public transportation is really expensive to provide.” The answer: the humble bicycle.

Wheels and WoesChallenges to bike commuting, of course, remain. Education is essential for bikers and drivers. Cyclists far too often run red lights and stop signs, or engage in dangerous behaviors like “salmoning” (riding the wrong way up a one-way street) or riding on the sidewalk (which is illegal in most cities and dangerous to pedestrians). Motorists, meanwhile, make the streets perilous for bicyclists by either not paying enough attention (making right turns in front of cyclists; parking

in bike lanes; opening doors into the path of cyclists) or by acting downright aggressively.

The largest problem facing bike commuters, though, is the lack of a strong bike infrastructure. In many communities, bikers have to ride on streets loaded with automobiles; at best, a street may have a painted share-the-road “sharrow” or a bike lane. Unfortunately, says Furth: “The number of people willing to ride where you have to compete with cars in heavy traffic is very limited. Bikes have to be given a place where they are protected from heavy traffic.” Tim Blumenthal, the president of People for Bikes, a bicycle advocacy group, agrees: “If the only thing separating high-speed cars and bikes is a white line, the majority of people will not feel comfortable. If we want biking to really grow and thrive, we need more than white lanes on pavement.”

To entice a more diverse group of people to bike—especially

Spin CitiesIn the 1960s, Davis, Calif., made a remarkable decision: It was going to start investing transportation money on bicycle infrastructure and began to experiment with bike lanes. That initial investment paved the way for the city of 75,000 to become the bicycling capital of America: Today, 95 percent of streets in the city have bike lanes, and nearly 20 percent of all residents commute by bike. Almost unbelievably, there are now more bikes than cars in the community. Other cities have followed Davis’ lead: Boulder, with roughly 100,000, boasts 12 percent of commutes by bike, followed by Palo Alto, Calif.; Eugene, Ore.; and Cambridge, Mass.

Larger American cities are beginning to get in on the act. Portland, Ore., decided in the early 1990s to improve bicycle infrastructure, and today, 6 percent of the Portland workforce commutes by bike, which is the highest share for any large city. Closely trailing it are Minneapolis, Seattle, Washington and San Francisco.

Bicycle infrastructure takes a bit of money, but not an unearthly sum. According to Furth, the American government, on the whole, spends around $1.50 per person on biking infrastructure, compared to $400 per person on highway infrastructure annually. No one is calling for equalizing those spending levels. Says Furth: “Spending about $20 a person a year [in a city], over a 10- to 20-year period, could create a great bike network.” Consider the example of Portland, which has spent around $60 million building its bicycle network. That’s a good amount of money, but as former Portland Mayor Sam Adams pointed out in 2011, that entire bicycle network costs around the same as one mile of a four-lane urban highway.

Many local governments are starting to realize the exponential benefits of bicycles—not just for improving traffic, health and the environment, but as a competitive edge. “People in their 20s and 30s are not buying cars and driving at the same rate as their predecessors,” says Blumenthal. “They want to live, work, shop, party, and do everything in a convenient, close-by space.” And college-educated young people working in technology, business and medicine are the exact type of people who can help create a thriving city. “Cities want to attract dynamic businesses that depend on highly educated and motivated workers,” says Blumenthal. “They want to be able to ride to work and to go out to lunch and to recreate. These workers want a bike-friendly place.”


Washington, D.C. 4.1%

Cambridge8.5%

SEPARATED BIKE LANES

INCREASE RIDERSHIP BY: 21% TO 171 %

AMERICANS ARE DRIVING 7 PERCENT FEWER MILES PER PERSON SINCE 2005.

AVERAGE ANNUAL COST FOR CAR OWNERSHIP:

AVERAGE ANNUAL COST FOR A BICYCLE:

$8,876

$308

7%

2005

women, older people and children—bike routes must be physically separated from cars. Trails along rivers or on the former beds of railroad tracks are widely popular for that reason. Another option is to separate bike paths from street traffic by placing parking spaces between the two; bikers can then ride between parked cars and the sidewalk. Other cities have seen success with a small concrete median, or even placing flex-posts on the street. Experts advise joining bicycling advocacy groups, especially those on the local levels, which can push for bike-friendly road improvements.

A study from University of Portland showed that separated lanes in Portland, San Francisco, Austin, Chicago and Washington, increased ridership in those cities between 21 percent and 171 percent. The same study found that two in three residents say they would be more likely to bike if lanes were separated from traffic.


Take a Bike, Leave a BikeBike-share programs are changing the concept of ownership.

IN THE SPRING OF 2010, an innovative program called B-cycle popped up in Denver, featuring 400 short-term rental bikes spread across the city. Members could borrow the bikes from self-service kiosks for free 30-minute rides, and return them to any other available kiosk. The goal: to get city residents to replace their short car drives—two- or three-mile trips for errands or to the office—with a bike ride. Users, meanwhile, got to avoid the hassles of maintenance and storage.

Many critics doubted that such a program, which was first created in Europe, could succeed in the driving-focused United States. Denver, though, proved them wrong, notching 102,000 rides and more than 200,000 miles that first year. In 2011, the program expanded the number of bikes and kiosks, and ridership nearly doubled. Since then, bike-share programs have spread across the country. Today, around 40 American cities, including New York, Chicago and Boston, have a system, while another 40 cities are in the process of building their own bike-shares. New York, alone, notches 42,000 rides daily.

The newest bike-share program to launch is in Seattle, which already boasts one of the highest rates of bike-commuting in the country. Starting in September, 500 bikes will be available as part

of the Pronto! Emerald City Cycle Share. The 50 stations will be concentrated in the denser neighborhoods in the city’s core, including downtown, U District, South Lake Union, Capitol Hill and Eastlake. A yearly membership will cost $85, while a day pass will be $8.

Seattle has been considering such a system for about six years but had to manage several situations that not all other cities have to deal with, says Holly Hauser, the executive director of Pronto. To deal with the city’s mandatory, all-ages helmet law, Pronto has partnered with a group of Massachusetts Institute of Technology students who created a helmet vending machine that cleans and sanitizes the headgear upon its return. As for Seattle’s notoriously wet weather? “The bikes all have fenders that make it easy to ride in the rain,” says Hauser.

Biking advocates across the country are thrilled at bike-share’s rapid spread and popularity. “One of the great things about bike sharing is the percentage who have never ridden a bike or people who haven’t ridden in years [trying them],” says Tim Blumenthal, the president of People for Bikes. “A lot of people are using bike share and really getting into it—saving money, getting exercise and getting around.”

SHARING IS CARING

How it works: Enroll online or at any Pronto! kiosk. Passes are issued on a 24-hour, 3-day or annual basis. Using your member-ship card or credit card, un-lock a bike from any kiosk, adjust the seat, and go.

Fees and RatesAt press time, a 24-hour pass cost $8, a 3-day pass cost $26 and an annual pass cost $85. The first 30 minutes of every ride is free, but fees increase after that. Helmet rentals are $2.

GET SMARTPronto will introduce a smart-phone app that will let riders find the location and status of nearby sta-tions. For more about the bike-share program, visit prontocycleshare.com

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Q&A

Fueling StationEven if you're not a regular bike commuter or Spandex-clad road warrior, you can witness the most exciting bike race this side of the Alps and learn a thing or two from the pros when the USA Pro Challenge rolls through Colorado every August. Robby Ketchell, team Garmin-Sharp's director of sports science, relies on the latest science to keep his team in peak condition for their grueling race schedule. As it turns out, the strategies employed for these superhuman racers can also boost performance for the rest of us. Natural Living checked in with Ketchell as he prepared his team for the weeklong, 524-mile race. BY REBECCA L. OLGEIRSON

During the USA Pro Challenge, your riders

expend 6,000–8,000 calories per day. How

do you manage their nutrition during a tour?

Recovery is a strong aspect of the sport, because some races go for as long as three weeks. We give the riders a recovery meal on the bus immediately after the race to replace their glycogen stores. Usually the post-race meal contains carbs, like rice, along with eggs or some other lean protein. Then they’ll use a sauce of their choice, like a hot sauce or other dressings. Variety matters; they can’t eat the same thing for 21 days.

Is the timing of that meal important?

Definitely. There’s a two-hour window after exercise. And that’s important for recreational athletes too. Although, we start as soon as the racer is finished. First, we hydrate with an electrolyte drink—we are sponsored by Skratch Labs for all our hydration products—and then we have the lean protein/carb meal on the bus. During that window you can replace glycogen stores and begin muscle recovery.

Team Garmin-Sharp went gluten-free a

few years ago. Is that still a part of your

philosophy?

Today we are definitely gluten-moderate, which means mostly rice and gluten-free pasta. But unless a person is gluten intolerant, we aren’t 100 percent. Gluten-free really can help with recovery and limit-ing inflammation in both the skeletal muscles and the endurance muscles used repeatedly in cycling. Limiting gluten also helps riders’ digestive tracts absorb all the nutrients they need.

Is eliminating gluten necessary just for the

professionals? No, I think it can help anyone manage inflammation in terms of muscle recovery and absorbing nutrients. The key is: Don’t get wrapped up in gluten-free. Gluten moderation is usually OK.

Any other nutritional trends on your radar? Nitrates have become a new thing in the last four years. Nitrates limit the amount of oxygen required to produce a certain workload. Basically it means your cells don’t require as much oxygen.

Nitrates? As in bacon?

Sorry, no it’s not the added chemical nitrates in bacon and hot dogs; we’re talking about the naturally occur-

ring nitrates found in spinach, beets and pickles. You shouldn’t overload on nitrates, but the research shows if you consume them regularly it can help.

Coming from the European summer tours

to Colorado for the USA Pro Challenge, how

will you prepare your riders for the altitude

change? We’ve found that loading up on carbs can really help acclimatization at altitude. That and hydration are key in Colorado.

Your riders are on a highly specialized train-

ing and meal plan. But what about the rest of

us? What can we learn from the pros? One thing I’m always thinking about is the riders’ immune systems. They all take probiotics, which help in two ways. One, they help with digestion and ab-sorbing nutrients. But they also bolster your immune system and general health. When you don’t feel well and can’t eat well, you can’t perform well.


Takeaways for the Mortal Man and Woman

1 Consume a recovery meal

of complex carbs and lean

protein within two hours post-

workout.

2 When it comes to

gluten, moderation—not

necessarily elimination—can keep

inflammation in check.

3 Natural, vegetable sources

of nitrates can increase your

athletic efficiency. Avoid chemically

added nitrates like those you find in

bacon and sandwich meat.

TO WARD OFF ALTITUDE SICKNESS, try going heavy on carbs. Some studies suggest that carb inges-tion increases carbon dioxide

production, which in turn raises breathing rates and oxygen lev-els. Take your carbs with a grain of salt, however: Other studies

found they had no effect.

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Sophisticated

bike-mounted

computers help

Ketchell track the

riders’ vitals and

nutrition needs.

boost SUPPLEMENTAL HEALTH CARE

Get Kid-Supplement SavvySTAY A STEP AHEAD OF YOUR KIDS’ CHANGING NUTRITION NEEDS WITH THE RIGHT VITAMINS AND SUPPLEMENTS.—ANNA SOREF, EDITOR OF

NATURALVITALITYLIVING.COM

FOR OUR CHILDREN, the excitement (and stress) of the first day of school quickly winds down into routine. But as parents we continue to worry if they’re getting the nutrients they need. Parents often wonder if dietary supplements are a good thing for their children; many experts believe the answer is a firm “yes.” The next question is: Which nutrients does my kid need?

We asked children’s health expert and author of more than 15 books, Carolyn Dean, M.D., N.D., for advice on what children’s growing bodies need that they aren’t likely to get enough of through food alone. Here’s the scoop:


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ZINC During puberty and the teen

years, zinc could be considered

an essential mineral for kids. If

they have asthma or allergies,

get frequent colds and flu, and

their cuts and scrapes seem to

take too long to heal, it’s likely

they are getting too little zinc.

Zinc is required for sexual

development and often becomes

deficient at puberty, making zinc

supplements necessary. White

spots on the nails and a poor

sense of taste are signs of a zinc

deficiency.

ESSENTIAL FATTY ACIDS Omega-3 EFAs, specifically EPA

and DHA, are necessary for

physical, emotional and mental

health. All the cells in the body

have a cell membrane that’s partly

made up of EFAs. They create

flexible and naturally permeable

cells that receive nutrients

easily. EFAs can prevent and

treat allergies and asthma and

promote healthy brain function.

VITAMIN B COMPLEX The B vitamins are important

as cofactors for thousands of

metabolic functions in the body,

including complex brain functions.

They also control mood swings

at puberty. Methylated (partially

metabolized) forms of the

B vitamins are important in autism

and ADHD to overcome specific

enzyme blocks. And because they

are the most bioavailable form,

they are good for everyone.

VITAMIN DVitamin D is another fat-soluble

vitamin found in fish, eggs, fortified

milk and cod liver oil. Vitamin D is

actually a hormone, not a vitamin,

and it acts on more than 2,000

human genes (about 10 percent

of the human genome). Vitamin D

has gotten a lot of press lately,

because research shows how vital

it is for the immune system and

bone health.

FAQs

MAKING SENSE OF KID SUPPLEMENTS CAN BE TRICKY. GET ANSWERS HERE FROM EXPERTS LAURIE STEELSMITH, N.D., AND CAROLYN DEAN, M.D., N.D.

WHEN SHOULD I BEGIN OFFERING

MY CHILD SUPPLEMENTS?

Moms can actually begin giving their

babies supplements when they are still

in the womb by taking omega-3 fats

like fish oil when pregnant. “Babies and

children need the right omega-3 fats

for their developing nervous systems.

After children have been weaned,

they should continue to take fish oils,”

Steelsmith says. Kids as young as 3

can start taking a daily multivitamin,

according to Dean.

HOW ARE KIDS SUPPLEMENTS

DIFFERENT THAN THOSE FOR

ADULTS?

They are much lower doses and

often come in forms that are easier to

ingest, like liquids, Steelsmith says.

I LIVE IN A PLACE THAT IS

ALWAYS CLOUDY; DO I NEED TO

SUPPLEMENT FOR THAT?

If you live in a cloudy northern climate,

you should get your child tested to

ensure his or her vitamin D levels are

right; you may need to supplement,

Steelsmith says. Dean suggests

fermented cod liver oil as one option

for vitamin D supplementation.

WHAT IS THE DIFFERENCE

BETWEEN A MULTIVITAMIN AND

A SUPPLEMENT?

According to Steelsmith, they are the

same but not all supplements are

multivitamins; they could just be one

nutrient like vitamin A or vitamin E.

WHAT DELIVERY METHOD IS BEST

FOR MY KID: GUMMY, TABLET,

CAPSULE OR LIQUID?

“Taking a supplement should be a

positive experience for a child, not

one that causes them to gag on a pill,”

Steelsmith says. Dean believes that the

body absorbs liquids best.


VITAMIN A Vitamin A is a fat-soluble

vitamin found in meat, liver,

eggs, milk and cheese. It’s

essential for the formation of

healthy teeth, bones, soft

tissue, mucous membranes

and skin. It’s also called

retinol because it produces the

natural coloration in the retina

of the eye. It enhances good

vision, especially in dim light.

VITAMIN EVitamin E protects the body

from free-radical damage.

It defends the heart, lungs

and brain. It also helps form

red blood cells and process

vitamin K, which is necessary

for proper clot formation.

Vitamin E is very low in the

standard American diet, so it’s

important to supplement. But

make sure it’s a natural form.

On a supplement label, natural

vitamin E is listed as d-alpha

tocopherol, whereas synthetic

forms of vitamin E are labeled

with a dl- prefix.

TRACE MINERALSOur bodies use up to

80 different minerals,

including potassium, sodium,

manganese, zinc, iron, copper,

iodine, selenium, molybdenum

and chromium. When we

just focus on one mineral like

calcium, we are throwing the

whole body off balance. Trace

minerals can be obtained from

vegetables grown in enriched

soil and from sea salt or

Himalayan salt.

DA

N P

AG

E

think

Health HalosJUST BECAUSE EATING—OR ELIMINATING—A FOOD SOUNDS HEALTHY, DOESN’T MEAN IT IS. A COOKIE BY ANY OTHER NAME OR CLAIM IS STILL A COOKIE. BY NANCY COULTER-PARKER

MAKING SMART FOOD CHOICES ISN’T EASY, especially with so many labels and fad diets claiming to be panaceas. The Don Drapers of the world prey on credulous consumers who are all-too-quick to believe the hype. Our gullibility paired with their clever marketing gimmicks has created a phenomenon called the health-halo effect. Essentially, believing that we’re choosing “healthy”—or “healthier”—options actually dupes us into exceedingly poor eating behavior.

Brian Wansink, author of Slim By Design and director of the Cornell University Food and Brand Lab, has conducted numerous studies examining health halos. The so-called healthy eating trend is growing, Wansink notes, but our waistlines aren’t shrinking. In one series of studies, Wansink and a colleague observed consumers’ interactions with fast food. Repeatedly, subjects who ate a meal that they perceived to be healthy ate more of it.

This same pattern plays out in the grocery store. It’s as if we rationalize eating or buying more as a reward for selecting the “healthy” option. Unfortunately, that behavior offsets the benefits. Whatever drives your purchasing decisions—food allergies, fat content and calorie counts, sustainability, cost savings or personal preference—do your homework and scrutinize labels to avoid these halo-driven missteps.

THE LOW-FAT CONUNDRUMA good example of a health halo, says Wansink, is the low-fat or no-fat claim. He found through his research that the average consumer estimates low-fat items to have about half the calories of their full-fat versions. “In reality,” says Wansink, “‘low-fat’ items usually only have 11 percent fewer calories.” A person who rationalizes eating three low-fat cookies as a better choice than eating two full-fat cookies will actually consume 25 percent more calories than they would otherwise, he explains.

THE SODIUM SUCKER PUNCHSoups, beans, rice and veggies are naturally low in fat and calories. However, when they’re processed and canned, they’re also loaded with sodium and preservatives, says Bonnie Taub-Dix, nutrition expert and author of Read It Before You Eat It. A low-fat, low-calorie can of soup, says Taub-Dix, can contain 480 mg of sodium per serving. And even though a can might look like just one serving, it likely contains two servings. This means you’re eating a whopping 960 mg of sodium in one meal if you eat the whole thing. The Institute of Medicine’s recommended daily allowance of sodium is 1,500 mg.

PUBLIC ENEMY #2By now, you know the health industry’s most wanted: sugary soda. But “fruit juices, flavored waters, sports drinks and bottled teas all carry a ‘health halo,’” says food and nutrition consultant, Rachel Begun, R.D. “They often have added sugars—as much as or more than sodas.” Be sure to look for the words “100 percent fruit juice,” or else you may be drinking something that has some fruit juice in it but not the equivalent of eating a piece of fruit.


think

NOT-SO-FREE FOODGluten-free, soy-free, sugar-free, dairy-free, fat-free, the list goes on and on. But just because a food carries one of these claims does not necessarily mean it’s a health food, says Begun. When one villainous ingredient is removed from a product, there’s a good chance an equally unhealthy filler is added in an effort to mimic the taste and characteristics of the original. In other words, says Taub-Dix, “the word ‘free’ can be costly if you’re not careful.” Fat-free, she explains, means it has less than half a gram of fat per serving. The same is true for “sugar-free.” “If you’re eating 10 servings,” she says, “those numbers start to add up.”

THE MERIT MASQUERADEThen there are the “healthy-aura” labels such as “organic,” “non-GMO” and even “natural.” Think of these as marketing terms, not assurances of nutritional value. Even words like “multigrain” are dubious. Multigrain simply means a product may contain many grains. “For a food that has more nutritional value, look for ‘whole grains’ or ‘whole wheat,’” says Taub-Dix. “Wheat flour doesn’t count if it’s not whole.” While organic has not proven to be “more nutritious,” it does mean a food is made without pesticides, asserts Taub-Dix. “It’s not so much a word about health, as it plays into a philosophy and a feeling of security that the food is safer.” In this case, she says to be more wary of companies who simply use a few organic ingredients but aren’t actually certified organic.

Between the LinesFOOD LABELS

CAN BE HARD TO

DECIPHER. FOR

THIS REASON, FEW

OF US READ THEM,

AND WHEN WE DO,

WE DO SO QUICKLY

AND WITHOUT

MUCH SCRUTINY.

NUTRITION

CONSULTANT

RACHEL BEGUN,

R.D., SUGGESTS

FOCUSING ON

THESE NUMBERS:

CALORIES & SERVING SIZE. Read the numbers of

calories and the number of servings per container.

Many packaged foods that appear to be a single

serving are actually multiple servings and, therefore,

contain more calories than we think.

TRANS FAT. “Contrary to what we used to think, it’s

not the quantity of fat (the top number) that’s so

much the issue, it’s the quality,” says Begun. Trans fats

raise LDL or “bad” cholesterol, while lowering HDL or

“good” cholesterol. This, says Begun, creates a double

whammy when it comes to elevating risk for heart

disease. She recommends minimizing animal fats as

much as possible in your diet and instead opting for

plant-based fats such as nuts, seeds, avocados and

healthy vegetable oils. And look for labels that have 0

trans fats.

SODIUM. Three-quarters of the sodium we consume is

from restaurant and packaged foods. The Institute for

Medicine recommends 1,500 mg of sodium per day as

its Adequate Intake level (2,300 mg per day is the limit

of what we can consume before posing a risk to our

health). Easy to do? The Centers for Disease Control

says the average daily sodium intake for Americans age

2 years and older is 3,436 mg.

FIBER. Adequate fiber intake is essential for both a

healthy digestive system and cardiovascular health,

explains Begun. Yet, typically, we don’t eat enough of it.

Aim for 25–35 grams per day.


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Fall 2014 | volume 01 issue 01NaturalLivingMag.org

Save $1.00when you buy any one (1) jar of Arriba!® salsa or dip

Consumer: One coupon per purchase. Good only on products indicated. Consumer pays any sales tax. Void if sold, exchanged or transferred.Retailer: Redeem on terms stated for consumer upon purchase of prod-uct indicated. ANY OTHER USE CONSTITUTES FRAUD. If submitted in compliance with Riba Foods, Inc. Coupon Redemption Policy (copies available upon request), you will be reimbursed face value plus 8 cents. Mail to: Riba Foods, Inc., 3735 Arc Street, Houston, TX 77063. Failure to produce on request invoices proving purchase of stock covering coupons may void all coupons submitted. Void if taxed, restricted, prohibited or presented by other than retailers of our products. Cash value 1/100 cent.

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Embrace Your Wellness


KA

TY

MO

SES

DR. JAMES ROUSE ON…

Self-Care vs. Health CareAll too often in life, we live event to event. We look forward to the

vacation, to the weekend, to losing 10 pounds. But when we practice

self-care, we also find happiness in the interstitial spaces between those

events.

The more we look outside of ourselves—I call it living outside-

in—the more we blame government or technology or society for our

unhealthiness and the more we feel oppressed. The more we say, “I

can’t ride my bike to work until someone builds a bike lane for me”—just

like we look to health care and managed care to be the solution to our

health problems—the more we’ll be mismanaged and disappointed.

Living inside-out means deciding to be the catalyst, the dissenter,

the one who’s going to be uncomfortable first. Leaning into what is

uncomfortable is a great source of inspiration and happiness.

When someone courageously steps into that place of self-care—they

go to bed earlier, they get up in the morning to work out, they make

eye contact with their spouse, they hug their kids a little longer before

school, and they do all these things with more presence—it really is a

form of social activism.

You’re alive to the degree that you serve. When you serve yourself well

and remember you have tiny wellness windows all day long, your ability

to be a beneficial presence on the planet will go up exponentially.

I gave up watching the news 27 years ago. It’s one of my ways of

controlling the playing field. I realized maybe that wasn’t my best source

of nourishment at night.

I once had a mentor who said: ‘If you ever find yourself in a dark room

and you feel like your light is being dimmed, you have the choice and

the responsibility to excuse yourself from that room immediately.’

Choose something else. Because you can.

I’m fascinated by the field of epigenetics—how your environment, the

people you’re exposed to and how you spend your time effects your

genes express themselves. They’re starting to understand how your

telomeres—these little shock absorbers on your DNA—are susceptible to

who you hang out with. Hanging out with cool people can improve and

regulate your vitality. People your life well.

thrive

Doctor James Rouse, N.D., is a naturopath with more than 20 years of experience inspiring others through public speaking, personal

coaching and eight books, including his latest: Think Eat Move Thrive: The Practice for an Awesome Life, which offers this advice: Stop looking

at your habits and body as obstacles, and start looking within. Get to know more about Dr. James at drjamesrouse.com.

“THE MORE WE LOOK OUTSIDE OF OURSELVES—I CALL IT LIVING OUTSIDE-IN—THE MORE WE BLAME GOVERNMENT OR TECHNOLOGY OR SOCIETY FOR OUR UNHEALTHINESS AND THE MORE WE FEEL OPPRESSED.”

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