Optimum Wellness Spring 2015

A Guide: Say it. Cook it. Love it.KEEN-WAH

eat | think | move

Compliments of

SPRING 2015

BANDWAGON DIETS: THE PROS AND CONS OF FOLLOWING FADS

EGGS-ONERATED Unscrambling the

misinformation that has long plagued the egg.

HURRY UP AND WEIGHT Whatever your age,

you’d better start strength training.

WHAT A CROCK You’ll be amazed at all the things your slow-

cooker can do.

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Agnostic Eating A friend recently introduced me to a new term that I love: diet agnostic. It means neither faith nor disbelief in a singular, supreme way of eating. To be clear, diet agnosticism isn’t irreverence. It simply posits that we don’t know enough about human nutrition to say one approach is right for everyone and instead suggests individuals be conscious of how they eat and craft a diet that serves them best.

Consider this in contrast to the ever-expanding array of food faiths—and their proselytizing disciples—that claim with unwavering certitude that their way is the right way...or at least, the righteous way to diet. Buy only organic. Anything worth eating should be eaten raw. Consume no carbs. If Neanderthals didn’t eat it, neither

should you. Attempting to simplify a galaxy of gastronomic unknowns, these passing food fads have actually complicated something as basic as eating.

And yet, each new dietary trend gains true believers, some of whom experience genuine health improvements while others, it seems, simply feel they

need to follow the fad. Either way, it proves that deep down we yearn to make healthy choices. Is that so bad? If going vegan, gluten-free, locavore, whatever, gets us asking critical questions about the food we eat, terrific. Read what the experts say in “Bandwagon Diets,” on page 28.

In his new book Diet Cults: The Surprising Fallacy at the Core of Nutrition Fads and a Guide to Healthy Eating for the Rest of Us (Pegasus 2014), author Matt Fitzgerald writes, “the natural human tendency to form diet cults is neither good nor bad. But there is tension

inherent in it…Advocates of each cult cite specific evidence to support their claims of superiority.” But, these scientific claims often prove fleeting as well. In “Eggs Exonerated,” on page 31, we crack the long-held stereotype that eggs are somehow bad for you. A staple of every kitchen, the poor maligned egg is remarkable in its simplicity, versatility, and pure health benefits.

And while quinoa is certainly trending as a popular health food these days, there is no doubting its wonders. Across centuries and around the world, this plant has long played an integral role in a natural diet. In “Mighty Quinoa,” on page 16, we offer you five creative recipes to make quinoa a part of any meal. Its another adaptable ingredient that you can have some fun with.

After all, as our own naturopathic expert Dr. James reminds us on page 48, food should be fun. “When it becomes about ‘you can’t have that,’ or ‘you have to do it like this,’ you’re in a little box and you can’t play anymore.”

Enjoy the issue. Play with your food. Do good things.

Deborah [email protected]

If going vegan, gluten-free, locavore, whatever, gets us thinking and asking critical questions about the things we consume, terrific.

OptimumWellness.com 1

PUBLISHER Deborah Juris

EDITOR

Deborah Williams

CREATIVE DIRECTOR Mark Lesh

COPY EDITOR Kellee Katagi

Spring 2015 | volume 03 issue 02optimumwellness.com

PROJECT MANAGER Susan Humphrey

CONTRIBUTING WRITERS Berne Broudy, Courtney Collado,

Kellee Katagi, Rhea Maze, Rebecca Olgeirson

CONTRIBUTING ARTISTS Aaron Colussi, Brian Love,

Julia Vandenoever

ADVERTISING SALES Deborah Juris, Sue Sheerin

PUBLISHED BY

www.hungryeyemedia.com800.852.0857PRESIDENT

Brendan Harrington

Despite the chocolate-y rumors, the real health benefits of chocolate come from cocoa flavanols. CocoaVia® daily supplement delivers the highest concentration of cocoa flavanols, which are scientifically proven to promote a healthy heart by supporting healthy blood flow†. And that’s essential to maintaining who you are for years to come. To learn more visit CocoaVia.com/StayYou

CocoaVia®. (Made from the good stuff in chocolate.)

STAY YOU™.

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

SAVE $5.00on CocoaVia® 10-count stick packs or 60-count capsules.

MANUFACTURER’S COUPON EXPIRATION 7/31/2015

CONSUMER: Limit one coupon per purchase on product(s) indicated. You pay sales tax, if any. Not to be combined with other offers or discounts unless authorized by Mars Symbioscience. MAXIMUM VALUE: $5.00. Void if altered, transferred, sold, reproduced or exchanged. RETAILER: Mars Symbioscience will reimburse you for the face value of the coupon plus $.14 handling if submitted in compliance with Mars Symbioscience

Coupon Redemption Policy - #M1, available upon request, incorporated herein by reference. Valid only in USA. Void where prohibited, taxed or restricted by law. Cash value 1/100 of one cent. Send coupon to: Mars Chocolate North America, PO Box: 880499, El Paso, TX 88588-0499. ®/TM Trademarks © Mars, Incorporated 2015.

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COVER PHOTOGRAPHY BY AARON COLUSSI

volume 03, issue 02: spring 2015

departments begin

05 “Consumers shouldn’t have to be organic chemists in order to understand the safety of the products they use. They should be able to feel confident about every item on the shelf.” PLUS: A visual guide to cooking oils. And try all the latest boutique workouts for the price of one.

eat15 CAPITAL GRAINS

Technically, quinoa isn’t a grain. It’s better. The young chefs at Johnson & Wales College of Culinary Arts in Denver had a field day creating these inventive dishes from quinoa. We had a field day taste-testing them, and you will too.

19 MAKE IT. BUY IT. When it comes to dressing that plate of mixed greens, we offer two simple rules. First: Drizzle, don’t drench. Second: Make your own, or choose a bottled brand with a short list of whole ingredients you can pronounce.

25 SLOW FOOD Who says fine cooking requires all your time and attention?

think28 BANDWAGON DIETS

Think carefully before you jump aboard. BY REBECCA L. OLGEIRSON

move39 STRENGTH FOR LIFE

Every age is the right age for strength training. Here’s why. BY COURTNEY COLLADO

boost43 INFLAMMATION FIGHTERS

Keep your joints mobile and chase pain away with these natural remedies and supplements.

thrive48 DR. JAMES ROUSE

On eternal optimism, living inside-out and why the world would be a better place if we all played with our food.

feature31 EGGS EXONERATED

Long the victims of bad press and poor deductive reasoning, these kitchen staples get an overdue pardon. BY DEBORAH WILLIAMS


Despite the chocolate-y rumors, the real health benefits of chocolate come from cocoa flavanols. CocoaVia® daily supplement delivers the highest concentration of cocoa flavanols, which are scientifically proven to promote a healthy heart by supporting healthy blood flow†. And that’s essential to maintaining who you are for years to come. To learn more visit CocoaVia.com/StayYou

CocoaVia®. (Made from the good stuff in chocolate.)

STAY YOU™.

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

SAVE $5.00on CocoaVia® 10-count stick packs or 60-count capsules.


CONSUMER: Limit one coupon per purchase on product(s) indicated. You pay sales tax, if any. Not to be combined with other offers or discounts unless authorized by Mars Symbioscience. MAXIMUM VALUE: $5.00. Void if altered, transferred, sold, reproduced or exchanged. RETAILER: Mars Symbioscience will reimburse you for the face value of the coupon plus $.14 handling if submitted in compliance with Mars Symbioscience

Coupon Redemption Policy - #M1, available upon request, incorporated herein by reference. Valid only in USA. Void where prohibited, taxed or restricted by law. Cash value 1/100 of one cent. Send coupon to: Mars Chocolate North America, PO Box: 880499, El Paso, TX 88588-0499. ®/TM Trademarks © Mars, Incorporated 2015.

Consumer: Redeemable at retail locations only. Not valid for online or mail-order purchases. Retailer: Irwin Naturals will reimburse you for the face value plus 8 (cents) handling pro-vided it is redeemed by a consumer at the time of purchase on the brand specifi ed. Coupons not properly redeemed will be void and held. Reproduction by any party by any means is expressly prohibited. Any other use constitutes fraud. Irwin Naturals reserves the right to deny reimbursement (due to misredemption activity) and/or request proof of purchase for coupon(s) submitted. Mail to: CMS Dept. 10363, Irwin Naturals, 1 Fawcett Drive, Del Rio, TX 78840. Cash value: .001 (cents). Void where taxed or restricted. ONE COUPON PER PURCHASE. Not valid for mail order/websites. Retail only.

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Keep It CleanJOIN THE FIGHT FOR SAFER COSMETICS. BY RHEA MAZE

MORE THAN 12,500 DIFFERENT chemicals are used to make our everyday personal hygiene products—from toothpaste and shampoo to lotion and lipstick. Unfortunately, these are among the least-regulated items you can buy. Janet Nudelman, director of program and policy for the Breast Cancer Fund and cofounder of its Campaign for Safe Cosmetics project, takes us behind the scenes.

OPTIMUM WELLNESS: Why did you create

the Campaign for Safe Cosmetics in 2004?

JANET NUDELMAN: In 2003, the European Union adopted very strong cosmetic safety laws banning 1,328 chemicals of concern from personal care products. The U.S. only bans 11. When the Centers for Disease Control and Prevention found high levels of phthalates (chemicals found in plastic) in women of childbearing age, we learned that phthalates were present in perfumes. We wondered what else was lurking in cosmetic products—and we discovered a wide range of chemicals of concern.

Why aren’t personal care products more

tightly regulated?

That’s the million-dollar question. The product-safety law that governs the $71 billion cosmetics industry hasn’t been significantly updated in more than 75 years, and very little federal cosmetic safety regulation exists. There’s a real cognitive dissonance caused by the lack of regulation and the reality of what dangerous, toxic chemicals are being used to make cosmetic products.

What chemicals should we be worried about?

Our website, safecosmetics.org, has information about individual chemicals of concern. A few that I really care about are formaldehyde and parabens—two chemical preservatives linked to cancer—and phthalates

and fragrance. Phthalates have been banned by the European Union, and dozens to hundreds of chemicals can hide under the term ‘fragrance’ on a label. Cumulative chemical exposures can add up to harm.

What has the Campaign for Safe Cosmetics

accomplished?

Ten years ago when we started out, no one was talking about this issue. Today, there’s a growing public awareness and demand for safer products—that’s success. One of our biggest accomplishments was convincing Johnson & Johnson to globally reformulate all of its baby and adult products to address a suite of chemicals of concern. Last year, we convinced Procter & Gamble, the world’s largest manufacturer of consumer products, to remove triclosan (an antimicrobial agent) and diethyl phthalate from their products. Avon and a few other big companies have vowed to stop using triclosan as well. We also helped convince two big retailers to adopt sustainability policies that address the safety of personal care products. And many smaller companies have been doing a lot to raise the bar and prove that safe cosmetic production is

not only possible, it’s profitable. The next step that needs to happen is regulatory reform.

Is anything being done to change

regulation laws?

We’re supporting the Safe Cosmetics and Personal Care Products Act introduced by Reps. Jan Schakowsky [D-Ill.] and Ed Markey [D-Mass]. This is very important legislation that would give the Food and Drug Administration the statutory authority and the resources it needs to more strictly regulate the cosmetics industry. I’m optimistic.

What are your tips for shoppers?

Download the free Think Dirty app, which rates the safety of many personal care products. Consumers shouldn’t have to be organic chemists in order to understand the safety of the products they use. They should be able to feel confident about every item on the shelf. But the only way we’ll get to that point is if there’s strong federal oversight of the cosmetics industry. That’s why we encourage people to get engaged on a political level, too. Because at the end of the day, we can’t just shop our way out of this problem.

There’s a real cognitive dissonance caused by the lack of regulation and the reality of what dangerous, toxic chemicals are being used to make cosmetic products.

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COMPAREbegin

6 Spring 2015 / Optimum Wellness

FATTY ACID BREAKDOWN:

Saturated Fat (*may raise cholesterol)

Monounsaturated Fat (lowers cholesterol)

Polyunsaturated Fat (omegas 3 & 6)

COCONUT OIL

AVOCADO OIL

SESAME OIL

PEANUT OIL

How we love it:

popcorn, hashbrowns

Use it for: baking

popcornsautéing

Oil UpA well-stocked kitchen should include at least three cooking oils. One for low- to medium-heat cooking, one for high-heat cooking and one that has a robust flavor for drizzling and dressing applications. Sounds

simple enough, but there are so many factors to consider, from fat content to shelf life. Here’s a soup-to-nuts breakdown of a few popular options. BY DEBORAH WILLIAMS

How we love it:sweet

potatoes

Use it for: frying

roasting

How we love it:

anything Asian

Use it for: stir-frying

How we love it:potato wedges

Use it for: stir-fryingdressing

Versatility:Moderate

Versatility:Low

Versatility:Moderate

Versatility:High

THE IDEAL RATIO of saturated, monounsaturated and polyunsaturated fat is a topic of debate in nutrition circles. The USDA and U.S. Department of Health and Human Services recommend limiting saturated fat from meat, dairy and processed foods to 10 percent of your daily calories. These days, the most offensive sources of saturated fat in our diets come from hydrogenation, a heating process that makes oils more shelf-stable (think: Twinkies, French fries, ice cream). Also called trans-fats, they are known to raise cholesterol. *However, some naturally occurring saturated fats from plants, including those found in coconut oil, are not only good for your heart but are also known to increase metabolism, boost your thyroid and improve your skin.


GRAPE SEED OIL

EXTRA VIRGIN OLIVE OIL

1 YEAR 2 YEAR 3 YEAR

COCONUT(FRIDGE)

AVOCADO (UNOPENED)

PEANUT(PANTRY OR FRIDGE)

GRAPE SEED(PANTRY)

EXTRA VIRGIN OLIVE(PANTRY - DON’T STORE IN FRIDGE)

HAZELNUT(PANTRY)

AVOCADO (OPENED)

SESAME (FRIDGE OPENED)

SESAME (PANTRY OPENED)

GRAPE SEED(FRIDGE)

SMOKE POINT (UNREFINED):

500°F

400°F

300°F

200°F

COCONUT, SESAME 350°

AVOCADO 520°

SAFFLOWER 510°

SUNFLOWER, PEANUT 440°

HAZELNUT 430°

GRAPE SEED, ALMOND 420°

EXTRA VIRGIN OLIVE 320°

CANOLA 225°

How we love it:grilled

veggies

Use it for: sautéingdressing

How we love it:sauteed

mushrooms or tofu

Use it for: sautéing

Versatility:Low

Versatility:High

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Plants: They’re What’s for DinnerMORE VEGGIES AND LESS MEAT MIGHT CORRELATE TO A LONGER LIFE.

LONG LIVE VEGETARIANS! At least that’s the conclusion of two recent studies out of California’s Loma Linda University. The studies found that the mortality rate of meat eaters was as much as 19 percent higher than that of self-identified vegetarians, and the effect was significantly greater for men than for women. Vegetarians were especially less likely to die of heart disease than carnivores.

So should we ban burgers for good? Not necessarily. “A vegetarian diet can be a healthy choice, but it’s not always so much about what you exclude as what you include,” says John Whyte, M.D., author of AARP New American Diet: Lose Weight, Live Longer (Wiley, 2012). He advocates

loading your diet with vegetables, whether or not you include meat. He also points out that the Loma Linda studies showed an even longer lifespan for pesco-vegetarians, or those who included fish in their diets.

Until the verdict is in, meat eaters would do well to eat ample servings of fruits and vegetables, limit intake of red and processed meats, eat fish often, and consume fewer calories overall, Whyte says. Vegetarians, he says, should emphasize produce over processed foods and find ways to get plenty of protein, iron, calcium, zinc, B12 and omega-3 fatty acids, all of which are often lacking in meatless diets. —KELLEE KATAGI

One Pass for Every ClassDo the same

workout again

and again, and

you’ll likely get

the same results.

To amp up

fitness—and fend

off boredom—you

need to challenge

your body in

fresh ways. To the

rescue: ClassPass,

a new workout

approach that

gives you access

to dozens of

niche workout

studios for a flat

monthly fee ($99

for three visits a

month to every

participating

studio). Or, if you

travel a lot, use

ClassPass Flex,

which works

in any of more

than a dozen

U.S. cities. Studio

disciplines include

yoga, barre,

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dance, martial

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much more.

Check it out at

CLASSPASS

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Pump Up the JamBe sure to prep your playlist before your next hard workout. A recent

study from McMaster University in Ontario found that people who

listened to their favorite tunes during a high-intensity interval (HIIT)

cycling session pedaled much harder than those who didn’t listen to

music, while both groups reported the same level of discomfort. Plan

to take your iPod on your next run, too: Past studies have shown that

music boosts endurance during sustained aerobic exercise. And, hey,

why suffer in silence?—K.K.

Label-eseAmericans overeat. Perhaps it’s time nutrition labels get in our face about how much we’re consuming. That’s the idea behind an impending nutrition label makeover that, if approved by the FDA, will be the first in more than two decades. Here are three proposed changes we think will help us get real.

1. SERVING SIZE.

Many people mistakenly

assume the numbers on

a nutrition label are for

the whole package or

at least for the portion

they’re consuming,

which is almost always

more than the listed

serving size. New serving

sizes will reflect actual

consumer behavior.

2. ADDED SUGARS.

Current labels lump

together naturally

occurring sugars, such

as healthy fructose in

fruit or lactose in dairy

products, and disease-

causing added sugars,

such as high-fructose

corn syrup and refined

white sugar. People who

are smartly trying to

avoid unhealthy sweets

often eschew healthy

dairy or fruit-based

products because there’s

no distinction between

natural and added

sugars. New labels would

list amounts of added

sugars separately.

3. TOTAL CALORIES.

The only change here

will be visual: The total

number of calories

will be bigger, bolder

and more prominently

placed than on current

labels. —K.K.

Under the proposed changes, one 20-ounce can of

soda will be one serving, not two, as it was in the past.

Some labels will list a “per serving” column and a “whole

package” column, so you know what you’re getting if you

down the entire pint of ice cream at once, for example.

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Your Health MattersOPTIMUM WELLNESS SPECIALISTS ARE AT YOUR SERVICE

IN 2007, KING SOOPERS LAUNCHED the first Optimum Wellness Solutions Center in an effort to play a more supportive role in our customers’ wellness. We believe that the quality you get out of life has a lot to do with the food and supplements you put into your body. Our on-site Optimum Wellness Specialists are available at 35 locations (see page 47) to help you determine which products are right for you and your family.

KIP DIXON Location: Boulder’s Table Mesa Optimum Wellness Center

What attracted you to the health and nutrition field?

I started my natural products career in North Carolina where I worked for a natural food distributor. The beautiful countryside and plants and the unique history of herbal medicine in the mountains there inspired me to become an herbalist. Later I worked as a formula development assistant and tea taster for Celestial Seasonings and later for several herb companies before coming to King Soopers.

What is your favorite supplement?

One of my favorite supplements of the moment is coconut oil. It’s probably one of the best things customers can work into their diets to counteract the effects of many years of eating bad fats.

This month, we’re spotlighting cleansing products. What should consumers know about the category?

There are a lot of good ones on the market that offer comprehensive approaches. I also emphasize the simple approaches of single ingredients like aloe, cascara sagrada, magnesium and Pau d’Arco, along with blood cleansers like burdock, dandelion root and others. Many so-called good fibers can be problematic for people, so I’m picky when recommending these. I find that raw shredded carrot fiber and bamboo shoots are the best. Obviously, nutrition from food is the basis of all good nutrition.

Please share two or three fun facts about yourself.

I practice martial arts, am a motorcycle enthusiast, play the drums and handle booking and promotion for a 12-piece Latin salsa orchestra called Quemando.

FOCUSbegin

From coconut to almond, soy to rice, the nondairy milk options abound. Add another to the

growing list. Silk has introduced a cashew milk. Like all its nondairy milks, it’s verified by the Non-GMO Project. Its creamy texture and distinct cashew flavor make it especially delicious in curries like this one:

Ingredients1 tablespoon olive oil½ cup chopped onion1 clove garlic, minced1 teaspoon freshly grated ginger1 tablespoon curry powder, to taste2 ½ cups Silk Cashew Milk½ cup roasted, salted cashews, plus additional for garnish4 cups chopped veggies (cauliflower, green beans, broccoli, etc.)Salt, to taste2 cups prepared rice

New Product Spotlight: Silk Cashew Milk COLORADO PROUD COMPANY INTRODUCES ANOTHER INDULGENT

ALTERNATIVE TO DAIRY MILK.

Spring Clean ONCE A WEEK YOU GET THE

GARBAGE OUT OF YOUR

HOUSE. SHOULDN’T YOU DO

THE SAME FOR YOUR BODY?

A cleanse may be a great

way to flush toxins from your

system. These area few of our

Optimum Wellness Specialists’

top picks.

If you’ve never done a

cleanse, look for a

non-laxative capsule

or soft-gel you can use daily.

Irwin Natural’s Daily Cleanse

contains triphala, an Ayurvedic

trio of fruit extracts long

thought to help improve

digestion. Nature’s Secret

Super Cleanse is a blend of

herbs, seeds and roots that can

help to support detoxification

through the intestinal tract.

If you’re ready to take

your cleansing

regimen up a notch

with a more targeted kit,

consider the Renew Life Total

Body Rapid Cleanse, which is

a 7-day program that

eliminates waste and toxins,

deep-cleans your liver and

improves digestion.

For experienced

cleansers, a 10-day

regimen like

Enzymatic Therapy’s

Whole Body Cleanse includes

a daily fiber, the dose of which

can be gradually increased

throughout the course of the

cleanse, a daily probiotic, and a

daily detoxification formula.


Directions1. Sauté onion, garlic & ginger in olive oil for 5 minutes.2. Add curry powder and Silk, mixing well. Simmer for 5 minutes.3. Finely grind cashews in blender or food processor. Add to Silk mixture along with veggies.4. Cover & simmer until veggies are tender, about 7-10 minutes.5. Salt to taste. Serve over rice, with additional cashews.

Silk Cashewmilkis made with thecreamy goodnessof cashews and just25 delicious calories.Taste for yourself.

CREAMIER THANSKIM WITH

FEWER CALORIES?YOU'RE GONNA

NEED A BIGGER GLASS.

Silk Unsweetened Cashewmilk: 25 cal/serv; skim dairy milk 80 cal/serv.[Phil] Almond Character is a trademark of WhiteWave Foods.

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Gear at the ReadyKeep your outdoor soft goods performing, feeling and smelling fresh year-round.

“Like a car, your outdoor gear needs an occasional tune-up,” says Rick Meade, president of Nikwax North America. “If you’re going to use it, you’re going to need to clean it at least annually to help it do its job.”

Base layers: Synthetic base

layers and workout apparel—

think Under Armour and

Lululemon—can hold onto

odors after heavy use, even

after they’ve been washed. A

deep clean with an antibacterial

solution—some you use in

place of detergent, others you

use with it—will kill odors and

reactivate the fabric’s wicking

or cooling properties. Try:

Atsko Sport-Wash

Down Jackets and Sleeping

Bags: “Wash them at least once

a year, and soon if you can’t

remember the last time,” says

Meade. He recommends using

a down-specific cleaner that

doesn’t contain perfluorinated

compounds (PFCs)—man-

made chemicals that are

potentially harmful to both

the environment and human

health—and that won’t strip

the feathers of their natural

oils or bog them down with a

chemical film. Tumble dry on

low with clean tennis balls to

fluff the down. Dry cleaning’s

harsh chemicals damage down.

Try: Nikwax Down Wash

Leather Boots and Gloves:

Leather is like skin—porous—so

most products are pretreated.

But the elements and

chemicals like road salt can

strip waterproof treatment. “We

suggest a silicone or water-

based liquid or spray,” says

Lowa Boots General Manager

Peter Sachs. “Never use an oil

or wax product, which can

cause the sole to delaminate

and clog leather pores to

prevent your boot from

wicking.” Try: Toko Transparent

Silicone Leather Wax

Waterproof/Breathable

Shells: “Dirt, oils and other

contaminates can infiltrate

outdoor gear and clog

the pores of waterproof/

breathable laminates,” says

Joanna Tomasino with

Mammut apparel. When water

no longer beads up and rolls

off, wash the jacket with a

technical cleaner that will

remove oil and dirt without

leaving a water-attracting

residue behind. Do a second

cycle with a durable water

repellant (DWR) treatment.

“Dry your gear on low heat for

10–15 minutes to reactivate

the DWR, unless the label says

otherwise,” says Tomasino.

If your jacket has a Gore-

Tex membrane, definitely

dry it: Heat helps restore

waterproofness. Try: Granger’s

2 in 1 Cleaner & Proofer


GET BACK OUT THERE

Blueberry lemon tartSMOOTHIE

1/2 cup blueberries

2 Tbsp lemon juice (the juice of one lemon)

1 serving Vega One French Vanilla 1/2 cup water1/2 cup ice (omit if using frozen blueberries)

Optional: 1/2 cup spinach

Blend until smooth. Enjoy!

On any small tub of Vega One Nutritional Shake (14.6oz–15.4oz)

SAVE $5To Retailer: Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request). Consumer must pay any sales tax. Send all redeemed coupons to: Vega, Mandlik & Rhodes, PO Box 490 Dept #1215, Tecate, CA 91980.

To Consumer: Redeem only by purchasing the brand and size(s) indicated. May not be reproduced. Void if transferred to any person, firm, or group prior to store redemption. Coupon valid in-store only. Only one coupon may be used on one tub per purchase. One time use only. Redeemable at: Valid in King Soopers stores where Vega is sold. Offer valid until 07/01/15. Contact/Inquire within.

MANUFACTURER’S COUPON EXPIRES JULY 1, 2015

Vega One available in stores with our Optimum Wellness Centers.

www.jwu.edu/denver

Become More Than Just A Great Chef

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TECHNICALLY, QUINOA ISN’T A GRAIN. IT’S BETTER.

BET YOU DIDN’T KNOW THAT QUINOA is more closely related to spinach than wheat or rice. Ninety percent of the world’s quinoa is grown in the Bolivian and Peruvian Andes, where natives eat the entire plant. This side of the equator, we’re mainly familiar with the plant’s gluten-free, protein-dense seed

that has enjoyed an astronimcal rise in the American culinary lexicon in the past half decade. Buy it in its raw, native form (black, white/pearl or red) or in products such as quinoa pasta, quinoa-based bread, quinoa flour and even quinoa burger patties. For more ways to love it, turn the page.

BLACK QUINOA RED QUINOA QUINOA PASTA

PEARL QUINOA RAINBOW QUINOA QUINOA FLOUR

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Mighty Quinoa DON'T BE FOOLED. THESE QUINOA TREATS ARE VERY HEALTHY, EVEN IF THEY DON'T TASTE LIKE IT.

DISH IT UP


Quinoa Sliders Recipe by Cristy Nadelen 1 1/4 cup rainbow quinoa, rinsed2 3/4 cups vegetable stock (low sodium)1 teaspoon sea salt2 tablespoons Dijon mustard1 medium red onion, chopped5 garlic cloves chopped3 fresh green onions, chopped2 tablespoons fresh dill, chopped2 tablespoons fresh cilantro, chopped2 tablespoons fresh flat-leaf

parsley, chopped2 teaspoons ground cumin½ teaspoon ground fennel seeds2 teaspoons smoked paprika1 egg white1/3 cup quinoa flour16 whole-wheat slider buns, toasted1 ½ cups arugula¼ cup pickled radishes (visit

optimumwellness.com for recipe)16 kosher dill petite pickles

Quinoa Jalapeno PoppersRecipe by MaryRose Rudzinski

2 jalapenos, halved and seeded 1 teaspoon olive oil4 ounces goat cheese2 ounces cream cheese,

softened2 teaspoons honey1 cup uncooked quinoa2 whole eggs2 teaspoons smoked paprika1 teaspoon cumin1 teaspoon oreganoSalt and pepper to taste

1. Preheat oven to 400°.2. Toss jalapenos with olive oil, and spread them evenly on a

baking sheet. Roast in the oven for 8 minutes. When cool, dice jalapenos into confetti-like pieces.

3. In a small bowl, combine goat cheese, cream cheese, honeyand roasted jalapeno. Set aside, and lower oven to 350°.

4. Rinse and cook quinoa according to package instructions. Letit cool slightly; then mix in eggs, spices, salt and pepper.

5. Place a small amount of the quinoa mixture in a 1-inch cookiescoop and press it into a thin layer along the inside of the scoop. Place a 1/2 teaspoon of the cheese mixture in the scoop; then cover it with more quinoa. Place the scoop on the parchment-lined baking sheet. Repeat with remaining mixture.

6. Spray with cooking spray and bake for 18–20 minutes or untilgolden and the poppers hold together.

Salmon & Kale Quinoa SaladRecipe by Jane Horlebein

1 bunch kale, deveined, torn into bite-sized pieces

3/4 cup apple cider vinegar, divided

6-ounce salmon fillet, deboned1/2 cup maple syrup, divided1 cup cooked quinoa ½ cup roasted sunflower seeds1/4 cup crumbled feta cheese½ red onion, sliced julienneSalt and pepper to tasteRed pepper flakes for garnish

1. Preheat oven to 350°.2. In a saucepan, bring quinoa,

vegetable stock and sea salt to a boil. Reduce to a simmer, cover, and cook until liquid is absorbed, about 20 minutes. Remove from heat and allow to cool.

3. Meanwhile, place next 11ingredients (through egg white) in a food processor or blender and mix until combined.

4. Add the seasoning mix and thequinoa flour one spoonful at a time to the cooled quinoa. Mix to combine.

5. Roll and mold the mixture into 16¼-inch patties, and place them on a parchment-lined baking sheet.

6. Bake the patties for 15–20minutes until brown.

7. To assemble, layer each bottom bun with arugula, a patty, pickled radishes, the top bun and a toothpick-speared petite pickle.


JOHNSON & WALES UNIVERSITY

Optimum Wellness is excited to partner with the culinary masters at Johnson & Wales University. Jorge de la Torre, dean of culinary education at the Denver Campus, and a few of his star students developed these recipes specifically for OW. Visit jwu.edu/denver for information on Johnson & Wales College of Culinary Arts.

Quinoa Porridge with Ginger-Infused Maple Syrup, Banana and PecansRecipe by Jasmine Smith

¾ cup almond or coconut milk1/3 cup quinoa flakes1 cup ginger-infused maple syrup (visit

optimumwellness.com) 1 cinnamon stick, grated1 banana, peeled and sliced¼ cup pecans

1. Combine milk and quinoa flakes into a microwave-safe bowl, and microwave on high for 1 minute. Stir the porridge, and microwave again for another minute.2. Stir in maple syrup, cinnamon, sliced bananas and pecans. For a creamier porridge, add in an extra ¼ cup milk.Experiment with different toppings, such as honey or agave nectar, chia seeds or a tablespoon of peanut butter.

Spiced Caramel Apple, Cranberry and Quinoa CrispRecipe by Chelsea Weinberg

FOR APPLE FILLING3 Granny Smith apples, peeled

and cut into ¼-inch wedges1 teaspoon ground cinnamon½ teaspoon ground ginger¼ teaspoon ground clove¼ teaspoon ground nutmeg1 teaspoon lemon juice½ cup brown sugar1 tablespoon cornstarch½ cup dried cranberries

FOR CRUMBLE¼ cup quinoa, cooked½ cup quinoa flour½ cup all-purpose flour½ cup quick-cooking oats1/8 cup brown sugar2 tablespoons maple syrup4 tablespoons butter, melted

FOR CARAMEL1 cup sugar½ cup water½ cup heavy cream2 tablespoons butter1 teaspoon salt 1. Preheat oven to 375°.2. Combine and toss all ingredients for apple filling together. Set aside. 3. Mix all ingredients for crumble. When loosely squeezed, the crumble

should hold its shape. If it doesn’t, add another tablespoon of butter. Set aside.

4. Combine sugar and water in a saucepan over medium-high heat, and cook until it’s thick and a rich caramel color. Add heavy cream, butter and salt, and cook until smooth. Remove from heat, and pour ¼ cup of caramel sauce into apple mixture and reserve the rest.

5. To assemble the crisps, divide the apple mixture into individual ramekins. Top each with the crumble.

6. Bake until filling is bubbly, apples are cooked and crumble is golden brown, about 30 minutes.

1. Place kale pieces and 1/2 cup apple cider vinegar in a pan, and marinate for 20 minutes.

2. Preheat oven to 400°. Place salmon on foil-lined sheet pan, brush with ¼ cup maple syrup and bake for about 15 minutes, until salmon is flaky. Set aside to cool; then flake with a fork.

3. In a large bowl, toss kale in remaining maple syrup and apple cider vinegar. Add remaining ingredients, and toss. Season with salt and pepper to taste. Garnish with red pepper flakes.

Can be refrigerated and kept for 3–4 days.

* 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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What if you could be that person? It could be as simple as adding omega-3 fish oil to your daily routine. Our bodies demand omega-3s for optimal health, but most of us don’t get enough.

Nordic Naturals is the #1 fish oil in the U.S.† We help you live life better.

1 # OMEGA-3in the U.S.†

* 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.

Committed to Delivering the World’sSafest, Most Effective Omega Oils™

| 800.662.2544 | nordicnaturals.com

† Based on SPINS Scan Data

Live Life Betterwith essential omega-3s

Maintain a Healthy Heart*

Promote a Positive Mood*

Support Optimal Metabolism*

WHY NORDIC NATURALS OMEGA-3s

Proven Safe and Effective

Exceptionally Pure and Fresh

Award-Winning Taste

WHY NORDIC NATURALS

We all have an idea of the person we’d like to be. That healthy, focused, upbeat woman who gracefully balances the demands of each day, and still makes time for the personal pursuits that feed her spirit.

What if you could be that person? It could be as simple as adding omega-3 fish oil to your daily routine. Our bodies demand omega-3s for optimal health, but most of us don’t get enough.

Nordic Naturals is the #1 fish oil in the U.S.† We help you live life better.

1 # OMEGA-3in the U.S.†

BUY IT: SIMPLE TRUTH ORGANIC BALSAMIC VINAIGRETTELike all of Simple Truth’s products, the certified organic salad dressings are free of 101 artificial and synthetic ingredients, including artificial preservatives, and are produced without synthetic fertilizers or GMOs. The vinaigrette is made with aged balsamic vinegar, honey and mustard. simpletruth.com

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BALSAMIC VINAIGRETTEMAKE IT: Unlike wine, white, rice or cider vinegar varieties that are made from fermented alcohol, balsamic vinegar is made from grape juice that is reduced to a thick syrup and then barrel-aged—for decades or even a century. True balsamic comes from only two regions in Italy: Modena or Reggio Emilia. If you want a standout vinaigrette, start with authentic balsamic. Next, complement it with a good extra-virgin olive oil.

INGREDIENTS¼ cup balsamic vinegar¾ cup extra virgin olive oilSalt and pepper to taste

OPTIONAL ADD-INS2 teaspoons brown sugar, 1 tablespoon chopped garlic, 1 tablespoon Dijon mustard, 1 tablespoon honey, herbs

DIRECTIONSCombine all the ingredients in a mason jar or container with a well-secured lid. Shake vigorously to combine.

Tip: Bottled

dressings in a

refrigerated case

in or near the

produce section

typically contain

fewer additives

and preservatives

than the shelf-

stable brands

you find in the

condiment aisle.

Dress CodeWHEN IT COMES TO DRESSING THAT PLATE OF MIXED GREENS, WE OFFER TWO SIMPLE RULES. FIRST: DRIZZLE, DON’T DRENCH. SECOND: MAKE YOUR OWN OR CHOOSE A BOTTLED BRAND WITH A SHORT LIST OF WHOLE INGREDIENTS YOU CAN PRONOUNCE.

BUY IT: ANNIE’S GODDESSA vegetarian take on the classic Goddess, Annie’s approximates the anchovy flavor with tahini, apple cider vinegar and soy sauce. Free of artificial flavors, synthetic colors or preservatives, and GMOs. annies.com

eat MAKE IT, BUY IT


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GREEN GODDESS

MAKE IT: Slightly reminiscent of Caesar dressing, thanks to minced anchovies or anchovy paste, classic Green Goddess also contains mayo and sour cream. As a substitute, we suggest Greek yogurt, avocado and olive oil. Fresh garlic, herbs and lemon juice and a good kosher salt are key to the vibrant flavor.

INGREDIENTS3/4 cup Greek yogurt1 small ripe avocado, chopped2 small garlic cloves, chopped1/8 to ¼ cup minced chives and/or

scallions1/8 to ¼ cup minced fresh parsley and/

or basil1 tablespoon fresh lemon juice1 tablespoon white wine or tarragon

vinegar3 anchovy fillets, rinsed, patted dry and

minced or 1 teaspoon anchovy pasteExtra-virgin olive oil

DIRECTIONS Combine first eight ingredients in a small blender and process until smooth. Slowly add olive oil 1 tablespoon at a time until it reaches desired consistency.

POPPY SEED

MAKE IT: Part sweet, part tangy, poppy seed dressing features cider vinegar (or white wine vinegar and lemon juice) and honey. Some recipes also call for additional sugar, but we think the honey makes it sweet enough. For a creamier, healthier version, use plain yogurt and less or no oil.

INGREDIENTS1/3 cup cider vinegar¼ cup honey1 tablespoon plus 1 teaspoon Dijon mustard

(optional)1 tablespoon poppy seeds½ teaspoon kosher saltExtra-virgin olive oil or canola oil

DIRECTIONSCombine the first five ingredients in a mason jar or a container with a well-secured lid. Shake vigorously to combine. Add oil a tablespoon at a time until it reaches desired consistency.

BUY IT: BRIANNAS POPPY SEED Briannas dressings are made without gluten, trans fat or high-fructose corn syrup. Try this one in place of mayo in a Waldorf salad or drizzled over apples, peaches, grapes or pineapple. briannassaladdressing.com

Xanthan Gum

Even the most

“natural” and

“-free” bottled

salad dressings

usually have

xanthan or guar

gum on their

ingredient lists,

and even though

they sound funny,

they’re perfectly

natural. Both help

to thicken and

emulsify oil-and-

vinegar mixtures

to keep them from

separating.


eat


MAKE IT, BUY IT

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RANCH

MAKE IT: America’s longtime favorite dressing does a lot more than salad: veggie dip, chicken wings, burger seasoning. According to consumer market research firm NPD, ranch claims double the market share in dollars and units-sold of the number two sauce, blue cheese, earning it the moniker “the new ketchup.” Unfortunately, its popularity and wide distribution mean most versions have gotten away from the original simple combination of buttermilk and spices to include everything from MSG to modified food starch. Even many “healthy” versions call for a significant amount of mayonnaise and sour cream. Swap them for plain or Greek yogurt and low-fat milk.

INGREDIENTS½ cup milk1 tablespoon lemon juice ¼ cup Greek yogurt or organic plain yogurt2 tablespoons fresh parsley, minced½ teaspoon sea salt½ teaspoon onion powder½ teaspoon freshly ground black pepper1/8 teaspoon dried dill1/8 teaspoon garlic powder

DIRECTIONS Whisk together milk and lemon juice in a small bowl, and let the flavor set for about 5 minutes. Add the yogurt and whisk until smooth. Stir in the dry ingredients. For a thinner consistency, add more milk.

BUY IT: DREW’S ALL-NATURAL CREAMY RANCH DRESSING & QUICK MARINADENon-GMO Project-verified and gluten- and preservative-free, Drew’s is about as downhome a brand as you can get. Chef Drew Starkweather founded the company after customers started asking for bottles of the dressings he served in the Massachusetts restaurant where he was head chef. He mixed and bottled the first run himself and even designed the labels. chefdrew.com

ALSO TRY: OrganicVille’s Non Dairy Ranch, which uses organic soy milk in place of buttermilk, yogurt or sour cream.


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eatFIT KITCHEN


Slow & EasyWHO SAYS FINE COOKING REQUIRES ALL YOUR TIME AND ATTENTION? BY KIMBERLY LORD STEWART

CAN YOU CALL YOURSELF A COOK if you drop a few ingredients into a pot, plug it into the wall and walk away? You bet. After trying these unexpected meals, your family and guests might call you Master Chef.


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SET

)

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RUSSIAN DRESSING DIY:

Combine ¾ cup mayonnaise, ¼ cup chili sauce,

2 tablespoons sour cream, 2 teaspoons minced parsley,

1 tablespoon minced onion, 1 tablespoon minced pickle,

½ teaspoon lemon juice, ½ teaspoon horseradish,

¼ teaspoon Worcestershire sauce. Mix well. Makes 2 cups

SLOW-COOKER BUYING TIPS

1. SLOW-COOKER, CROCKPOT OR MULTICOOKER? CrockPot is the trademarked name of the Rival brand slowcooker. Crockpot, crockery cooker and slow-cooker are all the same. They have ceramic or stoneware inserts and heating elements that provide surround heat, usually in two settings: low and high. Multicookers are traditional crockpots with stainless inserts for sautéing and browning, eliminating the need for you to brown your meat on the stovetop in a separate pan before transferring it to the crock. And, multis often come with steaming racks for vegetables.

2. WHAT SIZE? Four-quart serves four, five-quart suits six-serving recipes Six-quart and above is for large crowds

3. ROUND OR OVAL? Round is good for soups and stews. Oval is more versatile.

4. DO I NEED A PROGRAMMABLE COOKER? Programmed crock-pots switch the heat setting to warm after the cooking time is over, which is helpful if you are away from the kitchen for long time frames. They do not allow you to preset the cooking start time because leaving uncooked ingredients in the crock can lead to food poisoning.

Roasted Chicken with Artichokes Artichokes prop up this moist, tender chicken and absorb the pan juices to create a sauce that is perfect over rice. Add a salad, and dinner is ready. Makes 4–6 servings

INGREDIENTS1 (3-pound) whole chicken, legs tied with kitchen string Extra-virgin olive oil1 teaspoon dried thyme Salt and pepper1 onion, peeled and diced2 stalks celery, diced1 cup white wine2 artichokes, tough outer leaves removed, inner leaves

trimmed of thorny tips2 lemons, divided 2 cloves garlic, minced Salt and pepper to taste½ cup crème fraiche or sour cream 2 cups cooked brown rice

DIRECTIONS 1. Heat oven to 450°. Brush chicken with extra-virgin olive

oil, and season with thyme, salt and pepper. Place chicken on a rack in roasting pan, and brown in the oven for 20–30 minutes.

2. Place chopped onions, celery and wine in the crockpot. 3. Cut artichokes in half lengthwise. Scrape out the thistle

with a spoon or knife. Cut each half into half again, lengthwise. Arrange quartered artichokes over onions and celery. Squeeze juice from one lemon over the artichokes and sprinkle with garlic. Season with salt and pepper.

4. Place chicken atop the artichokes, and drizzle with the juice from the remaining lemon. Cover and cook on high for 4–4 1/2 hours, or low for 6–8 hours.

5. Carefully remove the whole chicken from the pan—the meat will be loose on the bone—and place on a serving platter. Arrange the cooked artichokes and vegetables around the chicken. Cover tightly with foil to keep warm.

6. Strain pan juices into a saucepan, turn up the heat, and boil until reduced by half, about 8–10 minutes. Season with salt and pepper and more thyme, if needed.

7. Reduce heat to low. Whisk in crème fraiche or sour cream and heat through, but do not boil.

8. Serve the chicken with the sauce and cooked rice.

Reuben FlatbreadGrilling or broiling (the traditional method) your open-faced Reuben sandwich can dry it out. The crockpot keeps it moist, and the flatbread gives it a unique twist. This recipe works best in a large oval crockpot with enough surface area to spread out the dough. Makes 2 entrée or 4 appetizer servings

INGREDIENTS Parchment paper 1 premade refrigerated pizza doughExtra-virgin olive oil 1/3 cup sauerkraut, drained¼ pound of corned beef or pastrami, thinly sliced and

torn into pieces3 ounces grated Swiss cheese, divided ¼ cup Russian dressing

DIRECTIONS 1. Cut parchment paper to fit the bottom of the

crockpot, with a few extra inches of overhang to lift the flatbread from the pan.

2. Unroll the pizza dough to fit the bottom of the crockpot (you may have to trim the dough to take off excess), place in the bottom of the dish.

3. Brush the dough with extra-virgin olive oil, and top evenly with the sauerkraut.

4. Arrange the meat on the dough. Sprinkle half the cheese over the meat.

5. Cover and cook on high for 1 hour 30 minutes. Remove cover and sprinkle with remaining cheese. Cook, uncovered, for another 30 minutes to brown. Drizzle sauce over the top or serve it on the side.

VARIATIONS: Make it a Rachel by swapping the corned beef for turkey or a California Reuben by trading the Russian dressing for barbecue sauce.

Tortilla Egg CasserolePull together these ingredients just before you go to bed, and wake up to the delicious aroma and flavor of a spicy Tex-Mex egg casserole. Makes 2 to 3 generous servings. (Can be doubled if you bake it directly in the crockpot ceramic dish.)

INGREDIENTS4 eggs1/4 cup milk 3 (6-inch) corn tortillas4-cup casserole dish that fits inside the crockpot1 cup no-meat crumbles or precooked crumbled

sausage, divided 1/3 large sweet potato, peeled and diced, divided 4 tablespoons diced onion, divided4 tablespoons diced red bell pepper, divided3/4 cup jarred green enchilada sauce, divided 1 cup shredded sharp cheddar cheese, divided

DIRECTIONS 1. Whisk eggs and milk in a bowl. 2. Roughly tear the first tortilla into 3-inch pieces; place

in the bottom of the casserole dish. 3. Top tortilla with half of each the meat/meatless

crumbles, sweet potatoes, onions and peppers, enchilada sauce, and a third of the cheese.

4. Repeat with the second tortilla and the remaining crumbles, sweet potatoes, onions, peppers and enchilada sauce, and a third of the cheese.

5. Top with the remaining tortilla. 6. Pour egg mixture over the casserole, and top it with

the remaining cheese. 7. Place casserole dish in the crockpot, cover, and bake

on low for 6–7 hours until the center is 160°.

Coconut Milk Black Rice Pudding Black rice, also called forbidden rice (it was once reserved for royalty) is actually deep purple, which means it is full of anti-inflammatory antioxidants. It needs an hour of soaking time in boiling water, so plan ahead. Makes 4-6 servings

INGREDIENTS1 cup black rice, soaked for 1 hour4 cups boiling water 1 can (13.6 oz/403 ml) low-fat or full-fat canned

coconut milk1 teaspoon vanilla extract Fresh chopped, assorted tropical fruit, such as kiwi,

mango, pineapple, pomegranate seeds, bananas, flaked coconut

Coconut cream (you’ll find it in the cocktail mixer aisle), to sweeten

DIRECTIONS1. Rinse rice and place in a large clear bowl or

saucepan; pour boiling water over the rice and soak for 1 hour. NOTE: black rice stains enamelware, so use stainless steel or clear glass to soak the rice.

2. Drain rice; capture and reserve 2 cups of the liquid. Be careful not to splash the rice water because it stains everything in its path.

3. Place the rice, reserved soaking water, coconut milk and vanilla in the crockpot.

4. Cook on high for 6 hours or low for 8 hours. 5. Top with fruit of your choice and coconut cream or

other sweetener.

SLOW-COOKER SURPRISE

Bet you didn’t know your slow cooker could make quick work of these dishes that traditionally require a lot of attention.

ARTICHOKES Remove the tough outer petals, and trim the spiny inner leaves. Cut the stem, and stand the artichokes upright in the pot. Squeeze juice of 1 lemon over the artichokes. Thinly slice 3 garlic cloves and tuck them behind the petals. Pour 1 cup white wine and a few inches of water into the crockpot. Cover and steam on high for 3–4 hours. Serve with lemon butter or garlic mayonnaise.

SALTED CARAMEL DULCE DE LECHE Pour two 14-ounce cans of sweetened condensed milk into a large mixing bowl. Add two teaspoons (or more to taste) coarse sea salt. Stir well. Pour into six, 4-ounce sterilized canning jars. Secure the lids, and place in a crockpot. Pour in enough hot water to cover the jars with 1 inch of water. Cook on low for 10 hours. Remove jars with tongs. Refrigerate for up to four weeks. To reheat, place jars in a saucepan with enough hot water to reach half way up the jar. Simmer until hot. Serve over ice cream or fresh fruit.

SLOW-COOKING TIPS

1. DON’T PEEK: Every lift of the lid adds 15 minutes of cooking time.

2. COOKING TEMPS: Slow-cooker low is about 200 degrees, high 300 degrees.

3. COOL DOWN: Let the ceramic insert cool down before washing, and bring a cold insert stored in the refrigerator back up to room temperature before putting it in the preheated base. Abrupt tempera-ture changes can crack the dish.

4. BROWNING: Browning ground meat, poultry and other meats brings out a richer flavors, and more appealing color. Trim any ex-cess fat and skim fats from cooking liquids or you will have an oil slick rather than a silky sauce.

5. UNIFORMITY: Cut your veg-etables in similar sizes for uniform cooking. Place harder vegetables like potatoes and carrots in the bottom, with meats and other ingredients layered on top.


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The Bandwagon DietTHINK BEFORE YOU JUMP ABOARD. BY REBECCA L. OLGEIRSON

WE WANT TO BE HEALTHY. We want a balanced diet. We just don’t want it to be so hard.

And that makes us easy prey for the latest food-fad headlines. Whether it’s a newly released nutritional study disparaging whey protein or a friend bragging about having more energy after removing all corn syrup from her diet, we think, “This is it. The magic bullet.” And so, sometimes without much critical thought, we jump aboard the bandwagon.

Every era arrives with a prevailing food trend or trumpeted foodlike product. Who could forget the fat-free movement of the 1980s, quickly followed by the low-carb Atkins revolution of the ’90s? Within those trends, offshoots of nutritional orthodoxy arise. In a 2007 New York Times article titled “Unhappy Meals,” Michael Pollan half-jokingly referred to 1988 as “The Year of Oat Bran,” when food scientists got the material “into nearly every processed food sold in America….Oat bran’s moment

on the dietary stage didn’t last long, but the pattern had been established, and every few years since then a new “oat bran” has taken its turn under the marketing lights.” Currently kale, quinoa (see page 15) and chia seed are center stage. “Vegan,” “paleo” and “gluten-free” are splashed across restaurant menus and product labels from one end of the grocery store to the other.

Molly Kimball, a registered dietician with Ochsner Health System in New Orleans, believes basic human nature drives our bandwagon behavior. “I was at the grocery store the other day, and the customer said to the checkout person, ‘You look great,’” says Kimball. “I guarantee the next question was ‘what have you been doing?’” When we see our friends or coworkers looking and feeling better, we want to grab a piece of that for ourselves.

But there’s another reason these sensationalist trends persist: They all boil complex nutrition science down to concepts that are easy to grasp and easy to follow, at least for a brief time.



And guess what: Even the trendiest among them might actually be doing us some good.

“All these diets take something out of our current diet,” says James O. Hill, Ph.D., executive director of the University of Colorado Anschutz Health and Wellness Center in Aurora, Colo. “You’re cutting either fat, sugar, carbs, blue foods, red foods, you name it.” Going paleo, for example recommends dropping processed foods, which are often high in saturated and trans fats—major enemies to heart health. “Removing something from your diet is an easy change to make, and it almost always makes people feel better,” says Hill.

That said, removing entire food categories from a diet brings its own set of nutritional concerns. “We know the body relies on the interplay of multiple, varied foods we eat,” says Caroline Glagola Dunn, a doctoral fellow at the University of Florida’s Food Science and Human Nutrition department. “The variety helps us function, keeps us regular and feeds the healthy bacteria in our gut.”

Removing macronutrients such as fat, carbs or protein impacts our intake and balance of micronutrients—aka vitamins and minerals. Kimball also cautions against the pitfalls of seemingly healthy foods and health halos (visit optimumwellness.com/healthhalos for more on that subject).

“Eliminating sugar or carbs is [easy] for people to get their brains around for a short period of time,” says Kimball. But she and other nutrition experts note that people often cut one “enemy” only to replace it with another. In this respect, people’s best intentions to change their diet for the better can actually work against them.

For Dunn, her concerns with extremely low-carb diets (such as Atkins and paleo) are twofold. First is the potential decrease in healthy fiber, which not only removes waste and toxins from our digestive system, thus allowing us to absorb other important nutrients, but it also increases satiety, so you feel full longer. Second: the lack of folic acid, especially for women of childbearing age. In an effort to prevent birth defects, the USDA mandates an enrichment program that adds folic acid to most commercial grain products. Forgoing enriched grains could put pregnant women or those who plan to become pregnant and their babies at risk for folate deficiency, which can lead to neural tube defects.

Plus, although cutting out entire food or nutrient groups might feel like a quick and relatively easy approach, generally the positive effects of elimination diets are short-lived. Jumping on and off bandwagon diets often leads to yo-yoing—losing and then regaining pounds. Combined with a subsequent feeling of failure and potentially harmful nutrition gaps, the result might be a net negative.

There are exceptions, though, says Hill, who sees the long-term impact of obesity as a far bigger concern than the nutrition gaps

or emotional risks of weight-cycling. For people battling obesity, “losing weight trumps everything else,” he says.

In his practice at the CU Anschutz Health and Wellness Center, Hill has clients, even those who haven’t received a celiac diagnosis, asking about gluten avoidance. He calls it the “hot topic of the day” but surprisingly doesn’t argue against this food trend. “There’s a psychological element to it all,” says Hill. “Hey, if you think it makes you feel better, that’s OK,” he says. There’s no medical downside to removing gluten. The question is: What are you replacing it with?

Dunn agrees in part, but points out: “There’s nothing inherently healthier about a gluten-free diet. In fact, we’ve found a lot of processed gluten-free foods have added fat or sugar to improve the texture and taste.”

Incidentally, Kimball thinks the paleo diet is a trend that might have legs. Encouraging people to eat the foods of the pre-agricultural hunter/gatherers, paleo advocates very little dairy and grains, increased lean protein (mostly from meat),

and no processed foods. “I like that it has people thinking about where their food comes from,” says Kimball. Still, she notes, it too can leave gaps. “There’s no room for low-fat Greek yogurt or high-fiber tortillas—but it makes us think about whole foods, and I see that as a trend that will stick with us.”

Just don’t assume because something was healthy 10,000 years ago it’s right for your health today. “Our bodies have evolved,” says Marlene Zuk, evolutionary biologist at the University of Minnesota and author of Paleofantasy (W.W. Norton & Company, 2013). “If you use a governing principle of not eating anything that wasn’t around 10,000 years ago, you’re going to miss out on a lot of

stuff, like calcium from dairy. People have changed in the last 10,000 years, and that’s a good thing.”

To say the least, nutritional information can be misleading, the data confusing and the hype overblown. Pollan blames scientific reductionism—investigating the individual components of a food while ignoring more complex interactions and contexts in which they’re consumed. “It encourages us to take a mechanistic view of [the] transaction: put in this nutrient, get out that physiological result,” he says in the New York Times article. “Yet people differ in important ways.” Some can metabolize sugars or digest milk or tolerate gluten better than others, he explains. “The same input of 100 calories may yield more or less energy depending on the proportion of Firmicutes and Bacteroidetes living in your gut.”

In other words, go ahead and jump aboard the bandwagon if you’re curious where it’s headed. Most experts agree it’s a good way to get more conscious about the foods you’re consuming, and it might take you to a healthier place. Just don’t be surprised if it’s a bumpy ride or you end up back where you started. And don’t be afraid to jump off the wagon if it’s headed in a bad direction.

“We know the body relies on the interplay of multiple, varied foods we eat. The variety helps us function, keeps us regular and feeds the healthy bacteria in our gut.”

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Eggs Exonerated

LONG THE VICTIMS OF BAD PRESS AND POOR DEDUCTIVE REASONING, THESE KITCHEN STAPLES—AND THE HENS THAT LAY THEM—GET AN OVERDUE PARDON.

BY DEBORAH WILLIAMS

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Call it argumentum ad hominem, association fallacy or nutrition science’s most unfortunate hasty generalization: The smear campaign against eggs is one of the longest and most misguided in culinary

history. Luckily, new scientific evidence is debunking the myths, and we’re slowly getting the message that eggs aren’t evil or unhealthy; they’re just misunderstood. At the center of the confusion: cholesterol.

In 1977, the USDA issued its first “Dietary Goals for the American People,” which included limiting dietary cholesterol intake to 300 milligrams per day. The thinking at that time was that dietary cholesterol had a direct effect on serum or blood cholesterol levels, a known risk factor for heart disease. A single egg contains 185 milligrams of cholesterol—more than half of the USDA’s recommended daily amount—so the poor orb was presumed guilty by association and banished to the naughty list.

But more recent research has revealed that our earlier studies were flawed. “Essentially, everything we thought we knew about dietary cholesterol affecting blood cholesterol levels came from diets that were also rich in saturated fat (not only from eggs but also full-fat dairy, butter, meat and cheese) and relatively low in fruits and vegetables,” says David Katz, M.D., director of Yale

University’s Yale-Griffin Prevention Research Center and the president of the American College of Lifestyle Medicine. “We [deduced that] all fatty food was bad, and we lumped cholesterol in there; it took awhile to sort out that not all fat is created equal,” says Katz. “We did what we tend to do, which is throw the baby out with the bath water.”

MAKING AMENDS“When [researchers] looked at the effect of dietary cholesterol intake

on overall blood cholesterol, they found limited evidence that there is a link,” says Janet de Jesus, a registered dietician and public health advisor with the National Institutes of Health. In response to the updated science, the USDA, American Heart Association and American College of Cardiology recently revised their guidelines. In fact, they removed the cholesterol level recommendations all together. “They’re not saying eat as much as you want, but there’s more evidence that reducing

saturated fat and trans fat is more important for lowering LDL (bad) cholesterol,” says de Jesus. “For the most part, if you lower saturated fat intake, you’ll lower dietary cholesterol.” BUT WAIT, THERE’S MORE Katz and other researchers have studied the effect of egg intake


“We gave people the advice to stop eating eggs, and I don’t think we considered

carefully enough what they would replace them with. I think we now know the answer because America

runs on Dunkin’.”

Eggs Exonerated

AA

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5)WAXING POETIC

“If you could choose to master a single ingredient, no choice would teach you more about cooking than an egg. It is an end in itself; it’s a multipurpose ingredient; it’s an all-purpose garnish; it’s an invaluable tool….It’s a lever for getting food to behave in great ways. Learn to take the egg to its many differing ends, and you’ve enlarged your culinary repertoire by a factor of ten….Within the universe of the egg are dozens of techniques. I’d wager that no other single ingredient has as many, not by a long shot. But shouldn’t we expect as much from a little package that contains all the stuff of life itself?” —Egg: A Culinary Exploration of the World’s Most Versatile Ingredient, by Michael Ruhlman (Little Brown and Company, 2014)

on blood pressure, platelet stickiness and other indicators associated with heart disease. “Over and over again, there’s just no there there,” says Katz, who points to yet another argument in the egg’s favor: paleoanthropology.

Anthropologists agree, says Katz, that our ancestors—who show very few indications of heart disease—ate eggs. And while they also ate plenty of meat, as the popular paleo diet reminds us, it was very different from the meat we consume today. Wild game was lower in total fat and much lower in saturated fat than today’s domesticated meat. “That part of the puzzle suggests that we are well adapted to dietary cholesterol and not so well adapted to a high intake of saturated fat, another argument that the two of those should be unbundled,” says Katz.

THE NITTY GRITTYSo the evidence is mounting that despite relatively high cholesterol levels, eggs aren’t unhealthy. But are they healthy? That depends on how you consume them, say Katz and de Jesus.

Egg white has the highest-quality protein of any food source. “It’s used routinely as the reference standard for optimal protein because it has the perfect distribution of essential amino acids and other vitamins and minerals like biotin,” says Katz.

As far as the yolk, it contains most of the total fat. But

remember, says de Jesus, it’s polyunsaturated fat—the good kind. If you throw away the yolk, you’re also throwing away a good source of vitamins A, D, E and K. “I think it’s a disservice to vilify eggs,” says de Jesus. More important than whether you include them in your diet or not, she says, is how you prepare them. “People tend to fry eggs or serve them with bacon or in cheesy omelets that bring in extra fat.”

Whether eating eggs converts net benefit to you is a matter of what the eggs are replacing, according to Katz. “There is a critical blind spot in nutritional epidemiology,” he says. “We often fail to consider that if people are going to eat less of X, they’re going to eat more of Y. We gave people the advice to stop eating eggs, and I don’t think we considered carefully enough what they would replace them with. I think we now know the answer because America runs on Dunkin’. Essentially we started eating more bagels and donuts. The net effect of that was harm, not benefit. It’s a mistake to eat more eggs in place of vegetables, fruit, lentils, beans, nuts and whole

grains, but turning to eggs for breakfast in the place of empty starchy sugary nonsense [is advisable] because you’re not just benefiting from what you’re adding but also what you’re taking away. The same would be true of eating more eggs but not eating as much deli meat or as much fatty meat. You’re trading up there.”


TIPIf you’re a baker, keep a

supply of egg whites frozen. When thawed, they whip better for meringues and

custards.

FUN FACTA chef ’s hat is said to

have a pleat for each of the many ways you can

cook an egg.

TIP: If an egg sinks when you place it in a bowl of water, it’s fresh. If it floats, it has gas inside and has aged, but this doesn’t mean it’s bad or rotten or that the nutritional value has declined. The only way to tell that is to crack it open and do the smell test: Your nose knows.


So, we’ve settled the should-we-or-shouldn’t-we debate: We’re cleared to eat eggs again (at least until the next report reverses this dictum). If only that were the end of the discussion, but it’s really just the beginning. Where

once you had only to choose between large or extra large, now the dizzying array of options include white or brown, conventional or organic, cage-free or free-range, organic or enriched-colony (see “The Claims Department” on page 37). And unlike the nutrition issue, in these choices we don’t have scientific evidence to steer us definitively one way or another. Ultimately, they are a matter of your budget, your ethics and/or the point at which the two intersect.

BUT FIRST: A SHORT HISTORY LESSON According to a report by the United Egg Producers, “as late as the 1940s, small backyard flocks of chickens made up the majority of the egg-producing industry.” Though raised organically and free-range (insofar as we’ve come to know those terms) they were also “continuously subjected to disease, freezing or heat stress, predators, poisoning, and infighting,” and they stopped producing eggs during the winter molting season. Still the high ratio of egg producers to consumers meant the backyard flocks could keep up with demand, even when accounting for disease and seasonal loss.

As the American population migrated from rural to urban areas, the ratio of egg-producing farms to consumers dropped and forced the producers to adjust their practices to meet demand as efficiently as possible. Thus, the system now referred to as “caged” or “conventional” emerged. Most notably for the producers, “it eliminated most diseases of the 1940s, provided the hens with protection against the weather (environmentally controlled

housing) and predators, while also improving food safety [sanitation],” by removing the birds from exposure to their own feces and the parasites that come with it. It also allowed farmers to house many more birds in a fraction of the space, to feed them less food and to manipulate their natural molting habits and laying frequencies, all while keeping prices around 5 to 10 cents per egg.

FAST-FORWARD A FEW DECADES Farmers and animal-welfare advocates, alike, are now questioning whether the industrial

techniques that enable such large-scale production are humane and environmentally friendly. Also at issue is the effect it has on the quality, flavor and nutrition of the eggs. And so the pendulum has begun to swing back: Small and large producers—driven, as always, by increased consumer scrutiny—are looking for ways to balance animal- welfare while keeping up with demand.


TIPIf you’re a baker, keep a supply of egg whites frozen. When thawed,

they whip better for meringues and

custards.

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A Decade of Doing Better

2005: The Humane Society of the United States begins a No Battery Eggs campaign.

2006: Ben & Jerry’s begins phasing out battery-cage eggs.

2007: Wolfgang Puck, Burger King and Compass Group—the world’s largest food service provider—begin switching to cage-free.

2008: Proposition 2 passes in California.

2009: Michigan bans battery cages (by 2019).

2010: Kroger announces 10% of total egg sales are cage-free and two of its own brands are cage-free. Ohio places a

Summer 2014 / Optimum Wellness 35

“The industry is trying to decide, from an animal welfare standpoint, what type of housing system is appropriate for the hens,” says Andy Wilcox, whose family has been in the egg business for 100 years and currently produces 77,000 dozen eggs a day at four facilities in Washington state. “Originally we were all cage-free; we went conventional in the ’60s [to combat the disease issues],” he says. In a conventional system, as many as eight birds share a 360-square-inch cage in which they’re unable to sit down, spread their wings or turn around.

In 2004, Wilcox traveled to Europe to research a new aviary housing system that allows hens to engage in many of their natural behaviors—such as dust-bathing and perching—in an indoor, free-range environment, while also allowing for daily manure removal. “Not only is it humane, it’s extremely sanitary,” says Wilcox. “When we saw those things come together…those concerns we formerly had with cage-free systems were no longer there.” The aviary system allows the birds to be outside for eight hours every day.

In 2006, Wilcox Farms started the conversion process from conventional to free-range with help from Humane Farm Animal Care (HFAC), an independent animal-welfare

organization that issues the Certified Humane stamp. Among its board members is animal-rights pioneer Temple Grandin. “We feel the Humane Farm Animal Care certification is the most reliable,” says Wilcox. “We know they’re good because the audits are challenging and rigorous.”

Some farms even go beyond the free-range or cage-free designations to receive a “Pasture Raised” seal, which requires 108 square feet of open-grazing pasture per laying hen. Unlike hens classified as cage-free and even free-range—who might spend almost all their time inside barns with limited or no access to the outdoors—certified pasture-raised hens spend daylight hours outside. At night when the hens return to their cage-free barns to roost, the farmers move the fencing so that the hens always have fresh pasture for grazing.

“There are three reasons pasture-raised eggs are different,” says Matt O’Hayer, founder

of Vital Farms, a network of 56 small pasture-raising farms in five states. “The first is animal welfare. You give birds pasture, they’re able to do things like run around, dust-bathe and be the omnivores they are. They eat more than just grass. They love running. They love playing. They chase each other,” he says.


TIPIf you’re a baker, keep a

supply of egg whites frozen. When thawed, they whip better for meringues and

custards.

FACTEggs will age more in one day at room temperature than in one week in the

refrigerator.

Eggs Exonerated

1 egg:7 grams of protein,

75 calories, 13 essential nutrients,

costs 15 cents

The average American eats 250 per

year (United Egg Producers)

Per capita consumption in the U.S. is at its highest in 7 years

10% of world’s egg supply

is produced in U.S.

99% of America’s laying hens live in cages

In the U.S. 285 million hens lay

208 million eggs a day for a total of

nearly 76 billion eggs a year

The average laying hen

lays 265 eggs per year

In 2014 organic and cage-free accounted for 5.7% of table eggs

THE SHELL GAME

True or false: White eggs come from white chickens and brown eggs come from brown chickens?Answer: True. There is no difference in the flavor, texture, nutrition or shell strength, despite what you’ve heard. Price is reflective of size: Brown hens are larger, so they’re more expensive to raise.

moratorium on construction of new battery-cage farms. Virgin America becomes first airline to switch to cage-free eggs. Kraft foods, Royal Caribbean and Carnival cruise lines also begin the transition.

2011: Barilla pasta, General Mills and ConAgra foods switch a portion of their eggs to cage-free.

2012: Burger King, Hyatt Hotels and Sodexo—the second-largest food service company in

the world—switch to exclusively cage-free eggs.

2014: Heinz announces it will convert 20% of its eggs to cage-free by 2015.

2016: At least one-third of MLB stadiums in the U.S. will be cage-free.

*SOURCE: HUMANE SOCIETY OF THE UNITED STATES

36 Spring 2015 / Optimum Wellness 36 Spring 2015 / Optimum Wellness

Eggs Exonerated

AVERAGE LIVING SPACE PER HEN IN EACH HOUSING SYSTEM

CAGED67 in2

NEW CALIFORNIA CAGED (PROP 2)

110 in2

CAGE-FREE<1 ft2

FREE-RANGE<2 ft2

PASTURE-RAISED≥108 ft2

SOURCE: VITAL FARMS

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The second difference: The chickens and the eggs are healthier. “When they consume pasture, the hens are getting huge amounts of omega-3 and vitamin A naturally.” And that, he says, is what drives the third differentiator of pasture-raised eggs, which is taste. “Customers who are paying up to $6 or more per dozen for pasture-raised eggs know the difference,” says O’Hayer.

AND THERE’S THE RUB Today’s enriched-colony techniques are modern adaptations of the more traditional pre-1940s system, but they come at prices not everyone nor economies of scale can afford. Farmers like Wilcox and O’Hayer understand that and applaud grocers who are expanding their egg cases to give consumers plenty of options. And, we can hope, as demand grows, prices will drop to make humanely raised food more accessible to everyone. For now, Wilcox says: “There are a lot of things you can call greenwashing, but this is a legitimate change in how animals are cared for. It’s not just a marketing gimmick. It’s a total change in how we treat our livestock.”

Katz adds that conscious consumerism is, ultimately, better for everybody. “In general, when we make better dietary choices, they end up being better for us, the animals and the planet,” he says. “We all win when we eat the right thing.”

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The Claims Department With the exception of “organic,” none of the claims below are regulated by the USDA. For that reason, Vital Farms Marketing Director Dan Brooks says: “In isolation, the terms don’t mean anything. However, when they’re used in conjunction with a certifying organization such as HFAC or Animal Welfare Approved, they have a lot of signifi-cance.” Make sure an auditing body has backed up the following claims on your egg carton.

THE LABEL: CAGE-FREE

DEFINITION: Hens are not confined to small, wire pens

known as battery cages. They’re allowed to roam freely on

the floor of a barn or chicken house, and they have desig-

nated areas for roosting and dust-bathing.

THE SMALL PRINT: Cage-free hens might or might

not have access to the outdoors at the discretion of the

farmer. Many cage-free hens never leave the barn. They

eat feed usually made of corn and/or soy. To be classified

as cage-free by HFAC, hens must have “sufficient freedom

of movement to stand normally, turn around, and stretch

their wings.”

THE LABEL: FREE-RANGE

DEFINITION: Hens are not confined to cages and have

access to the outdoors.

THE SMALL PRINT: “Access” and “outdoors” are vague. A

small door through which only a single hen can pass at a

time qualifies as “access,” and “outdoors” is any area with

no roof. The hens eat feed usually made of corn and/or

soy. To be classified as free-range by HFAC, “the minimum

outdoor space requirement is 2 square feet per bird.”

THE LABEL: PASTURE-RAISED

DEFINITION: Hens spend much of their time outside where

they can forage for grass, plants and insects during the day.

THE SMALL PRINT: This term doesn’t specify the quality

of grazing space or the frequency with which the graz-

ing area is rotated for regeneration. To be classified as

pasture-raised by HFAC, “the minimum outdoor space

requirement is 2.5 acres per 1000 birds.” That translates to

108 square feet per hen.

THE LABEL: ORGANIC

DEFINITION: The only classification monitored by the

USDA. Refers to eggs from hens that are raised in a free-

range setting and receive feed that meets the National

Organic Program guidelines and includes fresh plants

daily—whether foraged or supplied.

THE SMALL PRINT: “Organic” does not indicate the

safety, quality or nutritional value of the egg.

THE LABEL: OMEGA-3

DEFINITION: Eggs produced by hens that have a diet rich

in omega-3 fatty acids.

THE SMALL PRINT: Conventionally raised hens can re-

ceive omega-3-enriched feed. The USDA does not certify

this claim, but farms can be audited and reprimanded for

making false claims.

THE LABEL: ENRICHED-COLONY

DEFINITION: Refers to any cage system that provides

more space than conventional battery cages, as well as

designated areas for hens to perform some of their natu-

ral behaviors, such as perching, nesting and scratching.

THE SMALL PRINT: Enriched-colony systems might or

might not provide access to the outdoors or areas for

dust-bathing, a native behavior for laying hens.

Summer 2014 / Optimum Wellness 37OptimumWellness.com 37

FACT

In 2008, California’s Proposition 2, aka the Prevention of Farm Animal Cruelty Act, passed with the largest margin of any ballot initiative in the state’s history. Sixty-three percent of the voters (8 million) supported the “humanity-over-efficiency” initiative that requires all egg-laying hens raised in the state to be able to stand up, lie down, turn around and fully extend their wings inside their cages. An addendum to the law requires that all shell eggs sold in the state beginning in 2015 be produced in compliance with Prop. 2, including those from hens that are raised outside the state. For more about this ground-breaking legislation, visit cagefreeca.com.

C

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EGGS

PA

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O

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EGGS

TIP: Always keep eggs in their carton, large end up to keep them fresh and the yoke centered; don’t transfer them to your refrigerator egg caddy.

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Strength for Life EVERY AGE IS THE RIGHT AGE FOR STRENGTH TRAINING. HERE’S WHY. BY COURTNEY COLLADO

RALPH WALDO EMERSON once penned: “To be great is to be misunderstood.” These are apt words when applied to the concept of strength training, which often evokes images of hyper-muscular jock-types grunting as they hurl barbells and dumbbells around in a musty gym. In reality, strength training—or resistance training—is any movement in which your muscles contract to resist a force or move a load. The “load” can take many forms: the usual dumbbells, barbells and kettlebells, of course, but also your own body weight or even a bag of groceries. Strength training is crucial for physical health and balance, and it’s easily accessible to every age, body type and fitness level.

WHY YOU NEED TO INCORPORATE STRENGTH TRAINING

As infants, we innately embrace strength training: Picture a baby on his tummy pushing up to see what’s in front of him. Kids, too, default almost naturally to jumping, climbing and running,

activities that build muscle and bone tissue as children move and grow.

As we age, we get increasingly sedentary, so adults need to be more deliberate about developing strength. Muscle mass decreases with age—a phenomenon known as sarcopenia—as do metabolic demands, which can lead to packing on extra pounds. Strength training can help reverse these trends, improving general health, bone density, muscular strength, mental and emotional well-being, and longevity.

Plus, strength training is life training. Strong muscles expand your recreational options and enable you to complete common tasks—carrying groceries, shoveling snow, climbing stairs, keeping up with kids and grandkids—with more energy and less pain. For elderly adults, exercise that enhances strength and balance can promote more resilient bones and prevent falls. “Strength training aids your body in living better for a longer period of time,” says Amber Long, a certified personal trainer and fitness center director in Kansas City, Kansas.

move


SARCOPENIA: the age-related loss of skeletal

muscle mass; an almost universal condition that

starts around age 25 and results in a decline of 3–5

percent of skeletal muscle mass per decade. Rates are higher if you’re

sedentary.

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STRENGTH TRAINING FOR THE AGES

The most effective strength training provides the relative strength you need, according to Katherine and Kimberly Corp, owners of Pilates on Fifth in New York City. In other words, train for the demands and desires of your daily activities, whatever your age.

YOU’RE DOING IT RIGHT WHEN YOU…

• Work all major muscle

groups, both upper and

lower body. Balance is

essential: If you strength-

en your chest, be sure

to work your back too;

otherwise you’re setting

yourself up for injury.

• Don’t overdo it. Start

easy and build up gradu-

ally. Jumping into the

high-level yoga class or

loading your barbell on

your first go-round leads

to injury and discourage-

ment. For weight lifting,

start with a weight you

can lift 10–12 times (reps)

before you need to rest,

says David Brown, senior

behavioral scientist with

the Centers for Disease

Control Division of Nutri-

tion, Physical Activity and

Obesity. Perform two

more sets of 10–12 reps,

with a brief rest between

sets. As you get stronger,

increase the resistance

by about 10 percent. And

don’t lift every day—wait-

ing a day or two between

sessions rebuilds and

strengthens muscles.

• Choose workouts

that suit your life.

Consider your interests,

your available time and

your abilities. Also think

about what you need to

be strong for. Select ex-

ercises that mimic your

recreational activities

and everyday tasks.

• Keep it fresh. Muscles

respond to new chal-

lenges. Strive to move

your body in all planes,

at various speeds and in

new ways often.

KIDS AND EARLY TEENS: GET MOVING

LATE TEENS AND 20s: BEEF UP

30s AND EARLY 40s: DEM BONES!

LATE 40s AND 50s: METABOLIC ADJUSTMENTS

60+: BALANCE AND SELF-CARE


This is your primary window to

develop bone density. Luckily, kids

are naturally rambunctious and

prone to weight-bearing activities

that encourage muscle development,

so there’s no need to structure a

formal training scenario.

WHAT TO DO:

• Cultivate a love for

physical activity with no

pressure to “win.”

• Train your body with

no additional load;

think in terms not

of “workouts” but of

activities: swimming,

team sports, hiking,

yoga, climbing, biking,

active games like tag or

Red Rover.

Sarcopenia can start as early as 25,

even for highly trained athletes, so

imagine what happens to those of

us who sit for hours a day. Vary your

routine to prevent plateaus and keep

your brain buzzing. And remember:

You won’t be young forever. Mix high-

impact workouts that pound your

joints with lower-impact activities you

can weave into your lifestyle.

WHAT TO DO:

• Squats, lunges, push-

ups, planks, and rows

or pull-ups a few times

a week.

•Devote equal time to

your upper and lower

body.

• Develop a small home

gym: an exercise mat,

resistance bands, an

exercise ball, a jump

rope and a pull-up bar.

• Join a gym or try

programs such as

ultimatepilates.com,

athleanx.com or

dailyburn.com.

By our late 30s, bone resorption

outpaces bone formation. Your focus

should be to maintain the muscular

strength and bone density you

acquired in your 20s. High-intensity

workouts are great, but pay close

attention to form, and don’t push

through joint pain.

WHAT TO DO:

• Incorporate

regular strength

training, and explore

complementary

workouts to encourage

balance and mobility.

For example, if you

love running, add yoga,

Pilates, or Gyrotonic

(gyrotonic.com)

sessions to release

tight muscles, improve

posture and boost

upper-body strength.

Combat sarcopenia with low-impact

strength training. This is also a great

time to explore interval training:

exercising at a high intensity for a

set period of time, and recovering at

low intensity for half as much time.

Studies show that interval training

increases “afterburn” (calories burned

in the 24 hours following the workout)

and helps shed fat more efficiently.

WHAT TO DO:

• Do functional

strength training two or

three times per week,

followed by stretching.

• For a great beginner

interval-training

program, visit greatist

.com and search for

“interval training.”

• Group exercise, such

as yoga, barre, Pilates

and circuit training is

great for motivation

and socialization.

Postmenopausal women are prone to

diminished bone density, while men

experience declining testosterone

that can lead to stubborn fat deposits;

body-weight training counteracts

both effects. Sprinkle activity

throughout your day: Park your car

a block from your destination, take

the stairs instead of the elevator, or

organize walks with friends.

WHAT TO DO:

• Stick to body-weight

or light-resistance

strength workouts and

low-impact aerobics

such as biking.

• Invest in private

instruction; at this age,

the number of motor

neurons declines,

which makes executing

new movements more

difficult. A pro can

help prevent injury or

frustration.

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

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Inflammation FightersKEEP YOUR JOINTS MOBILE AND CHASE PAIN AWAY WITH THESE NATURAL REMEDIES AND SUPPLEMENTS. BY CHRYSTLE FIEDLER

NORMALLY, INFLAMMATION (from the Latin inflammo or ignite) is a good thing. That’s because it’s part of your body’s immune response, in which white blood cells and immune proteins mobilize to remove damaged cells, bacteria and viruses and help you heal when you’re injured. But symptoms of inflammation—redness, joint swelling, pain and stiffness—can be uncomfortable and become chronic in conditions like arthritis. For relief, people often opt for nonsteroidal anti-inflammatory drugs (NSAIDS) like aspirin, ibuprofen and celecoxib (Celebrex), which unfortunately can spawn their own set of problems, including ulcers, high blood pressure, and even heart attacks and strokes, according to a 2014 study in the British medical journal The Lancet.

One promising alternative: natural cures. Nature-based supplements can be a safe, effective way to ease joint pain and inflammation, often at a lower cost than prescription or over-the-counter medicines. “Natural remedies reduce inflammation by improving circulation and moving compounds that are stagnant and cause swelling,” says Brigitte Mars, herbalist and coauthor of The Home Reference to Holistic Health and Healing (Fair Winds, 2014). “Anti-inflammatory cures also help to soothe any irritated areas with calming mucilage.” Try these remedies and compare them to your go-to painkillers. Any questions? Talk to an integrative physician or osteopathic doctor who is open to natural cures.

*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.

Digestive Support*

Probiotic and Fiber intake may support regularity.*

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boost SUPPLEMENTAL HEALTH CARE

GINGER

Why it works: Powerful phenolic compounds and antioxidants such as shogaols, zingerone and gingerols reduce pain and

inflammation. And there’s more. “Ginger helps prevent blood cells from sticking together,” says Mars. “It also inhibits inflammatory prostaglandin production.” A review published in the Journal of Medicinal Food showed that ginger works in a similar manner as NSAIDs by suppressing the cox-1 and cox-2 enzymes that cause inflammation.How to use it: Make a comforting ginger compress: Dip a clean washcloth into a cup of hot (but not scalding) ginger tea, and apply to the aching joint in question. Cover with a dry cloth to hold the heat in until it’s cool. Replace as needed. You can also buy topical creams to ease pain and inflammation and reduce stiffness.

TURMERIC

Why it works: Turmeric contains curcuminoids—the most famous of which is curcumin—which decrease inflammation naturally.

A 2006 study in the medical journal Arthritis and Rheumatology showed that turmeric may relieve symptoms of rheumatoid arthritis.How to use it: Take it as a supplement, or look for this ingredient in topical creams. GREEN TEA

Why it works: Green tea contains polyphenols, a type of antioxidant that cools arthritis-related inflammation.

Research at the University of Michigan Health System in 2007 showed that this compound may inhibit the production of molecules that destroy cartilage and bone.How to use it: Drink four cups of green tea a day or take an EGCG (active ingredient in green tea) supplement: 2,000 mg. twice a day. CAYENNE PEPPER

Why it works: A study published in The Journal of Rheumatology in 1992 showed that capsaicin in cayenne relieves the tenderness

and pain of osteoarthritis. A 2007 Harvard University study published in the medical journal Nature showed that capsaicin targets pain receptors without causing numbness.

How to use it: Make your own topical treatment by steeping a tablespoon of cayenne in 1 pint of hot (but not scalding) apple cider vinegar, says Mars. Dip a clean washcloth into the mixture, and apply as needed. Cover with a dry cloth to hold the heat in longer. Replace when it has cooled. You can also buy a cayenne pepper cream. Cayenne can also be taken in supplement form. Choose capsules of at least 500 mg., and follow label instructions. STINGING NETTLES

Why it works: The stinging part of the nettle draws blood to the joint, relieving pain and inflammation. “Nettle sting also contains formic

acid, which stimulates a natural antihistamine reaction,” says Mars. How to use it: Touching the afflicted area with stinging nettles can hurt at the time but relieves pain in the long run. Or drink it as a tea or use it in a cream topically on painful areas. Note: It has not been established that nettle root or leaf are safe for pregnant or nursing mothers. When in doubt, talk to your doctor before taking this or any supplement. TART CHERRIES

Why it works: Research at the Oregon Health & Science University showed that tart cherries have the highest anti-inflammatory content of any food and can help manage

osteoarthritis pain. “Tart cherries help to clear inflammatory compounds such as uric acid from the joints,” says Mars. “Cherries also contain healthy antioxidants called anthocyanins, which give them their red color and reduce inflammation.”How to use it: Take a supplement (500 mg. four times a day), or drink 10.5 ounces of tart cherry juice daily for three weeks.

ESSENTIAL FATTY ACIDS

Why it works: Essential fatty acids reduce inflammation by lubricating the joints; they also slow cartilage

degeneration of osteoarthritis.How to use it: Buy a fish oil high in DHA and EPA, and certified free of contaminants, such as mercury. Take 1,500–3,000 mg. per day—the lower end for maintenance and the higher end for more acute flares of pain or stiffness.

More Vitamins and Minerals for Joint Health• Your joints will benefit from

taking 1,000 mg. of calcium

and 400 mg. of magnesium

with 400 I.U. of vitamin D daily

to help your body absorb the

calcium.

• Glucosamine sulphate cools

off inflammation, repairs

traumatized tissue and cushions

joints. Take 250–500 mg., three

times daily.

• Bromelain, an enzyme that

comes from the stem and

juice of pineapples, reduces

inflammatory compounds

called prostaglandins. Take 500

mg. each day.

A Soothing Soak Epsom salt is high in magnesium,

which eases and relaxes stiff joints

and muscles. Add a pound of

Epsom salts to a warm bath to

release toxins and relieve pain,

suggests herbalist Brigitte Mars.

“Make it even more therapeutic by

adding 5 to 10 drops of essential

oils such as wintergreen—which

contains salicin, a pain-relieving

compound made from willow

bark—or anti-inflammatory citrus

oils like lemon and orange.”

Best Foods for Joint Health The next time you go to the

grocery store, stock up on these

nutritional and anti-inflammatory

nutrients: almonds, pecans,

barley, brown rice, quinoa,

oatmeal, black beans, artichokes,

kale, okra, sweet potatoes and

pecans. Raw string beans are

a therapeutic food for arthritis

because they help eliminate

uric acid, which can contribute

to joint pain. Celery seed as a

condiment also ferrets out uric

acid. A shot glass of aloe vera 10

minutes before each meal can

also reduce inflammation.

– BRIGITTE MARS


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DR. JAMES ROUSE On eternal optimism, living inside-out and why he thinks everyone should play with their food

I’ve always worn rose-colored glasses.

When I was younger, people said, “When you

grow up, you’ll realize it isn’t really that way.”

I’m grateful to know that, actually, it is if you

just see it as such.

We now know that optimism is not only

contagious, it’s a scientifically valid way of

being healthy.

I’m all about clean eating, but there were

times when I didn’t allow myself to live that

truth because I cared more about what

other people would think than about how I

would feel. Like when I’d go to a party, I’d eat

what they were serving even though it was

something I didn’t want to eat. I knew when

I was doing it that I was acquiescing, living

outside-in rather than inside-out. Every day

holds an opportunity to own your truth. I do my

best to be present and stand in my truth and

not allow things, people and experiences to

take me away from what I know to be true…its

not always popular but it does bring me peace.

If I could meet anyone and ask him one

question, I’d ask American writer Joseph

Campbell how we can bring the archetype

of the hero into today. I watched Bill Moyers

interview him when I was a little kid. He made

it look like every human being had a chance

and a responsibility to be a hero.

Being awesome is inconvenient. There’s no

shortcut or diet. It’s a daily practice of choosing

to courageously show up, love yourself and be

of service to others—simple, not convenient.

People have lost the art of playing when it

comes to food. We put ourselves in silos: the

no-carb silo, the paleo silo, whatever. Food has

become so utilitarian, so sterile. When the act

of eating becomes about ‘you can’t have that,’

and ‘you have to do it like this,’ all of a sudden

you’re in a box, and you can’t play anymore.

PEOPLE HAVE LOST THE ART OF PLAYING WHEN IT COMES TO FOOD.


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