optimum wellness spring 2014

eat | think | move

Sidelined with a knee injury, the world’s best skier is helping

today’s young athletes become tomorrow’s

champions.

happy mealS: improve your mood with what you eat p. 23

Lindsey Vonn’s

Compliments of

spring 2014

healthy, yummy, Fun: homemade pizza p. 16

6 Family snow sports; Zero Lift Lines p. 43

Food of the decade p. 10

eat | think | move

Next Move

Ways to enjoy Amazing Avocados

p. 14

10

A Cut Above Red Meat Makes a Comeback p. 29

Spring 2014 / Optimum Wellness 1

from the founderFrom Average to Amazing.It’s an invigorating time, a month or two into your New Year’s best intentions. How are you doing?

Are you more enthusiastic than ever or have your aspirations fallen flat? This year, I decided to take a stand

for myself, to say “no, thank you” when an offer isn’t aligned with my personal mission and vision. I spend

more time meditating and playing and less time stressing. I encourage you to do the same.

This issue of Optimum Wellness is full of tools to move your life from average to amazing.

Get outdoors into the fresh air and natural light. I’m excited to hop on a fat-tire snow bike and

give that a try (“Dashing Through the Snow,” page 43). If the winter blues have crept up, you’ll

want to read “Food for Thought,” page 23; it’s true that what we eat can have a powerful impact

on how we feel. For the record, avocados are at the top of my list when someone asks what one

food I would want if I were stranded on a desert island. They’re delicious, healthy and they go

with everything, as we show you starting on page 13. And we set the record straight on red meat.

You can incorporate it into a healthy and ethical diet (“Meat Your Match,” page 29).

We’d love to hear about your stranded-on-a-desert-island foods and how you’re keeping your

sunny disposition during these snowy spring months, so connect with us on Facebook, Pinterest

and optimumwellnessmagazine.com. Finally, I’m excited to announce that Debra and I are releas-

ing a new book this fall called Think, Eat, Move, Thrive: Reclaim Your Awesome Self for Your Best

and Longest Life (Atria/Beyond Words, 2014). It is available for pre-order on Amazon.

Peace and blessings,

Dr. James Rouse, N.D.

“This year, I decided to take a stand for myself, to say ‘no,

thank you’ when an offer isn’t aligned with my personal

mission and vision.”

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2 Spring 2014 / Optimum Wellness

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

†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.

Make CocoaVia® daily cocoa extract supplement your source for cocoa fl avanols. There have been over 100 scientifi c studies on cocoa fl avanols. Found naturally in cocoa beans, the cocoa fl avanols in our special

Cocoapro™ cocoa extract are scientifi cally proven to help maintain healthy circulation†—a key to living well and aging well.

CocoaVia® daily supplement is made with Cocoapro™ cocoa extract and is available

in two convenient forms; capsules and stick packs. With 20-30 calories per serving, CocoaVia® supplements mix easily with coffee, yogurt, protein shakes,milk and more. No added sugar, artifi cial colors, fl avors or preservatives.

To fi nd a store near you, visit CocoaVia.com/retailLook for CocoaVia® products at

Helps support healthy aging by promoting cardiovascular health.†

Taken daily, cocoa fl avanols in CocoaVia® supplement help support healthy circulation,† important for:

• Cardiovascular health• Cognitive health• Exercise performance

• Blood fl ow• Heart health• Skin health

To learn more, visit CocoaVia.com or connect at

Nourish your body,redefi ne your age.™

NOW AVAILABLE

IN CAPSULES

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

volume 02, issue 01: spring 2014

departments. begin.

05 Forced to sit out this ski season and what would have been her fourth Olympics with a knee injury, Lindsey Vonn is proving she has some serious business chops. Plus, get your kids to eat their veggies; and explore the wide world of yogurt from Australia to Iceland and a lot of places in between.

eat.13 creamy dreamy avocados

A handful of interesting facts you probably didn’t know about this fruit, like, it’s a fruit.

14 dish it up Morning, noon and night, avocados are always on the menu.

16 fit kitchen Ditch the delivery, and make your own pizza.

19 make it. buy it. A handful of ingredients and five minutes are all you need to make your own hummus dip. Not in the mood? Buy it premade.

think.23 mood food

Learn how your diet affects your disposition.

move.43 splendor in the snow

Spring in Colorado is no time to hide indoors. Warm up with these cold-weather activities.

chat.48 eat local

Locally sourced and locally made, Noosa Yogurt blends a bit of Aussie culture with heaps of Rocky Mountain love.

special section.38 supplements: the informed

consumer There’s a lot of information out there about vitamins and supplements. Where can you turn for credible data and trustworthy intel?

cover photoGraphy by don cudney

feature.29 carnivorous consumption

What’s more American than a juicy steak? We are unapologetic meat eaters. And that’s OK because red meat can be part of a healthy diet. BY DeBORAh WILLIAMS

Founder James rouse, n.d.

editorial director debra rouse, n.d.

Publisher deborah Juris editor deborah williams

coPy editorkellee katagi

creative director tom visocchi

Project Manager susan humphrey

contributing Writers chrystle fiedler, kellee katagi, radha marcum, vicki martinez

contributing artists don cudney, steve Glass, Gary neill, annette slade

Published by

www.hungryeyemedia.com

800.852.0857

spring 2014 | volume 02 issue 01

optimumwellnessmagazine.com

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


Make CocoaVia® daily cocoa extract supplement your source for cocoa fl avanols. There have been over 100 scientifi c studies on cocoa fl avanols. Found naturally in cocoa beans, the cocoa fl avanols in our special

Cocoapro™ cocoa extract are scientifi cally proven to help maintain healthy circulation†—a key to living well and aging well.

CocoaVia® daily supplement is made with Cocoapro™ cocoa extract and is available

in two convenient forms; capsules and stick packs. With 20-30 calories per serving, CocoaVia® supplements mix easily with coffee, yogurt, protein shakes,milk and more. No added sugar, artifi cial colors, fl avors or preservatives.

To fi nd a store near you, visit CocoaVia.com/retailLook for CocoaVia® products at

Helps support healthy aging by promoting cardiovascular health.†

Taken daily, cocoa fl avanols in CocoaVia® supplement help support healthy circulation,† important for:

• Cardiovascular health• Cognitive health• Exercise performance

• Blood fl ow• Heart health• Skin health

To learn more, visit CocoaVia.com or connect at

Nourish your body,redefi ne your age.™

NOW AVAILABLE

IN CAPSULES

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

volume 02, issue 01: spring 2014

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At 29, Lindsey Vonn is ArguAbLy the greAtest AmericAn ski racer in history: she’s won olympic gold and bronze medals, two gold and three silver World Championship medals, and four

overall World Cup titles. And though a recent injury has forced her to sit out the rest of this ski season—including an olympics where she was heavily favored to win several events—Vonn continues to add impressive titles to her rèsumè. Most recently: businesswoman.

Vonn is a founding partner and spokesperson for Playmaker Nutrition, which makes supplements for active kids and teens. discover why Vonn has put her superstar power behind Playmaker, her best nutrition advice for young athletes (and their parents) and why—to the chagrin of parents everywhere—if kids have dessert they should eat it before dinner.

“As an athlete, I know how important it is to pay attention to nutrition—and nutrition is especially important for children whether they’re athletes or not.“

A Conversation with Lindsey Vonnabout nutrition, training and the next generation of champions By kellee kAtAgi

Q AOptimum Wellness: You could partner with many companies—why Playmaker?Lindsey Vonn: As an athlete, i know how important it is to pay attention to nutrition—and nutri-tion is especially important for children whether they’re athletes or not. But if you look at the sup-plements out there for kids, they’re all gelatin and corn syrup. these are gluten-free, vegan and don’t have gelatin or corn syrup—it’s the only thing out there like it.

begin.


OW: Given what you know now about nutrition, what would you tell your younger self?LV: I was pretty clueless about nutrition as a kid. Diets have changed a lot too, be-cause back when I was a teenager people were telling me to load up on carbs. I’d tell my younger self that mac and cheese was not the best meal … plus, I ate a ton of the sugariest-possible cereal—that’s like eating solid corn syrup! I’d also get myself to eat vegetables—I’m still not the best at eating them now; I try hard, but I’ve tended to rely on vitamins and supplements.

OW: What tips do you have for parents who are trying to get kids to eat well?LV: Kids can be so picky, but it’s impor-tant for them to get enough of the right calories, so you have to be creative. Sometimes you can puree vegetables and sneak it into mashed potatoes—there are a lot of ways to stealthily mix nutritious foods in. For example, my friend’s son doesn’t like to eat a lot of protein, but he’ll eat fried rice, so we cut up little, tiny pieces of chicken or scram-bled eggs and mix it in with the rice. Then, he’ll only eat it with ketchup, so we

give him sugar-free ketchup. Also, obvi-ously, Playmaker supplements are a great way to get all the necessary vitamins that they might not be getting in their daily routine. A gummy in the morning really helps get kids going.

OW: How early do you recommend kids start taking supplements such as Playmaker vitamins?LV: As early as 3 or 4. If they’re eating regular meals, they can be taking vitamin supplements.

OW: How did your nutrition affect your performance as a kid and teenager?LV: When I was younger I traveled a lot just with my team so my parents weren’t with me, and I was under the impres-sion that Häagen-Dazs vanilla fudge ice

cream was the best pre-race meal ever … not a good idea. Over time I learned that oatmeal is a better choice.

OW: What other advice would you give young athletes?LV: I know kids don’t like to drink water, but it’s so important to stay hydrated, so get as much water down as possible. But not sodas—stay away from sugary drinks and foods as much as you can. If you do have ice cream or other sugar, it’s best to have it in the late afternoon, just before dinner, because the protein in your dinner will offset your body’s insulin response from the sugar. And athletes expend more energy, but all kids need good nutrition so this advice applies to all of them.

OW: What is your current nutrition strategy?LV: I ate Paleo [no grains, legumes or added sugar, and minimal dairy] for two and a half years, but now I’ve added more low-glycemic carbohydrates in the morning and afternoon for more energy and more protein and vegetables in the evening. Some low-glycemic carbs I like to eat are quinoa, Thai rice noodles or

“ When I was a teenager, people were telling me to load up on carbs. I’d tell my younger self that mac and cheese was not the best meal.“


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Meet COLD SNAPFrom Colorado’s First Micro-Herbery

OHCO/Oriental Herb Company ohco.com [email protected]

Build "righteous chi." Cold Snap is a balanced blend of 20 herbs to keep your body healthy and strong. As a maintenance tool, Cold Snap can be taken daily, or it can be used frequently, as often as two capsules every 20 minutes, to quickly fight off invasive factors.

With 20 years in the natural products industry, OHCO has a history of customer loyalty, excellent product reviews, and demonstrated safety and effectiveness. No contraindications! Cold Snap has even been taken successfully in moderation by nursing mothers. What a great delivery system for your infant, and the capsules can be opened up to make tea for young children. That's how Harper likes it! Capsules are good for adults on the go.

pumpernickel bread—they don’t give me as high of an insulin response.

OW: What does a day look like for you meal-wise?LV: Breakfast is three scrambled eggs, a piece of pumpernickel bread with butter (no jam), coffee with agave, and vanilla Greek yogurt or plain with a little agave. No coffee on race days though—it’s too much up and down; I need steady energy levels. I also have more carbs on race days—maybe two pieces of bread, or I add oatmeal and fruit. Lunch is a large salad with quinoa and chicken and maybe some grilled vegetables on top, as well as pine nuts or sliced almonds. Dinner is a healthy protein—I have a lot of fish because it has tryptophan in it, which helps you sleep well—plus maybe a small salad and a sweet potato or asparagus—always low carbohydrates at dinner.

OW: What’s your favorite indulgence or “cheat” meal?LV: I’m really diligent during the season, but sometimes in the summer I’ll have a little frozen yogurt for an afternoon snack. During the season, with racing

all day and then media, working out and getting therapy, I have to prepare snacks and meals beforehand, so there’s not even an opportunity to sneak in any cheat foods. Frozen yogurt isn’t as great in the winter anyway, right?

OW: What supplements do you currently take?LV: Vitamin C is the main one, especially when I’m traveling. And then a women’s multivitamin—or I actually eat the kids’ gummy; I don’t know why they’re just for kids and teens, because those things are delicious! I also take glucosamine for my joints and amino acids to process the proteins when I’m lifting weights.

OW: When you’re on the road, do you make your own food? LV: It depends; when I’m on my bus, I usually prepare all my food—or my sister does. But it’s difficult to eat well when we stay in hotels. We don’t usually have kitchenettes, so we have to rely on hotel food. I usually go back and talk to the chef about my meal plan. Usually they’re really considerate of that, but it’s still difficult to make sure you’re getting what you need.

OW: Is it harder to eat well when you’re competing in Europe?LV: Definitely. It also varies from country to country. In Italy, they serve pasta with every meal. In Germany, it’s a lot of meat of potatoes. Obviously I’m stereotyping, but it’s definitely not the same as it is here in the U.S., and things aren’t as eas-ily accessible. Supermarkets are closed all day Sunday, open for three hours on Saturday and then they close at 5 p.m. every day. When am I supposed to go to the grocery store? It’s just not as easy to eat the way you want to when you’re in Europe.

OW: Do you eat energy bars and the like or do you rely solely on whole foods and supplements?LV: I used to drink a protein shake in between my runs in GS or slalom, but I found that if you have too much protein while you’re working out, it takes too much energy for your body to process it, which is energy your body then can’t use for fuel. So now I’ll have a pumpernickel sandwich with almond butter and apple or banana, so I get carbs, proteins and fat all together.

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What’s in a Name?According to researchers at Cornell University’s Food and Brand Lab, children increased consumption of vegetables when they were called exciting names such as “Dinosaur Trees” (broccoli). Turn the next mealtime battle with your kiddos into a creativity challenge by encouraging them to give their veggies fun pseudonyms.

Know Better. Do Better. Feel Better.Easy ways to improve your life and your world.

According to the FDA’s official “standard of identity,” any product labeled as yogurt must contain Strep-tococcus thermophilus or Lactobacillus bulgaricus, better known as good bacteria or probiotics. Check ingredient labels for these tongue-twisters—and other bacteria strains used in the fermentation pro-cess—that are sometimes listed under the catch-all phrase “live and active cultures” to ensure you’re getting the full benefits of probiotics. For more about yogurt, turn to page 10.

What do coconuts, olives and avocados have in common? They are the only fruits that contain monounsaturated fat, which boosts HDL (good) and lowers LDL (bad) cholesterol. They are also gluten-, dairy-, and cholester-ol-free and very low in sodium. For other fun facts about avoca-dos, turn to page 13.

Fat-astic

1 TriLLioN plastic bags used

every year worldwide

3 BiLLioN plastic bags used

daily in China

$4 BiLLioN annual cost to U.S.

retailers of single-use plastic bags

1,000 years it can take for a single

plastic bag to degrade

60 plastic bags the average

family accumulates in four trips to

the grocery store

46,000 pieces of floating plastic

in every square mile of ocean

104 plastic bags that can be

replaced annually with one reusable bag

1,000 plastic bags that can be replaced by one

reusable bag in its lifetime

855 miLLioN pounds of bags

recycled in 2009

The Plastic Pandemic

streptococcus thermophilus

lactobacillus bulgaricus

lactobacillus acidophiles

lactobacillus casei

bifidobacterium lactis

culTure club

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FAGE Total 0% is a yogurt like no other. From its unique velvety texture to its unsurpassed taste,

it’s the embodiment of true Greek strained yogurt.


100% NaturalNo Added Sugar

No AdditivesNo Nonsense

No Fat

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100% NaturalNo Added Sugar

No AdditivesNo Nonsense

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Yogurts You’ll LoveOnce relegated to a small, inconspicuous corner of your

grocer’s dairy case, yogurt is enjoying top-shelf status these days. Yogurt comes from a Turkish word

meaning “condense” or “intensify” and is made by adding good bacteria to dairy,

soy or nut milk. The organisms fer-ment the milk, which coagulates

and creates a thick, creamy con-sistency. Countless varieties—most claiming the gut-healthy, disease-preventing benefits of live and active cultures, aka probiotics or beneficial bacte-ria—now pack the shelves. Here are a few of the options. BY RadHa MaRCuM

Yogurt is

the “food of the

decade,” declared Harry

Balzer, VP and chief

industry analyst at

research giant NPD

Group. Per capita yogurt

consumption has

doubled since

2003.

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AustralianMade popular by brands such as Noosa and Wallaby, Aus-

tralian-style yogurt is similar to Swiss-, French- or custard-

style, cultured in large batches and stirred to achieve a

silky-smooth consistency. Unlike Greek and Icelandic, they

aren’t strained, so they’re not as dense. Some use only skim

milk; others have a combination of skim milk or whole milk

and cream.

: Benefits: Australian yogurts often have higher protein

content than traditional yogurt but less than Greek or

Icelandic.

IcelandicDense and velvety Icelandic-style yogurt (called skyr) is

more than a thousand years old, yet it has been available

in the United States for less than a decade. Similar to Greek

yogurt, it is made thicker and smoother by straining, and it

requires three to four times the amount of milk of tradi-

tional yogurt. It also contains two to three times the protein

content.

: Benefits: Usually made with skim or nonfat milk, Icelan-

dic yogurts are an easy choice because you won’t have

to scrutinize fat content as much as with Greek varieties.

Flavored skyrs also typically contain less added sugar than

other yogurts.

GreekGreek yogurt is much denser than traditional yogurt

because it is strained to reduce its liquid content after

fermentation. Less liquid means more fat per serving, so

read labels carefully and opt for low-fat or nonfat variet-

ies. Even nonfat Greek varieties have a thick consistency.

Straining liquid from yogurt requires expensive machin-

ery, so expect to pay a little more for high-quality Greek

varieties. With fewer calories but a similar texture to sour

cream, Greek yogurt makes an excellent sour-cream

substitute and does not curdle as easily as regular yogurt

while cooking.

: Benefits: High-quality Greek yogurts contain twice the

protein of traditional yogurt and provide greater satiety

and sustained energy release.

KefirSimilar to yogurt but with a thinner,

drinkable consistency, kefir is fermented

with a greater variety of bacteria as well as

yeast, boosting its volume of beneficial microor-

ganisms. Like yogurt, kefir’s cultures break down lactose,

the dominant sugar in milk, making it more digestible.

: Benefits: With ample calcium, protein and potassium,

kefir has similar health benefits to yogurt and has been

used to improve digestion, prevent infections from harm-

ful gut bacteria and boost immunity. Evidence shows that

kefiran, the polysaccharide produced by the kefir grains,

may have health benefits, including helping to reduce

blood cholesterol.

NondairyVastly improved in taste and consistency over the last few

years, nondairy options are excellent for those who are lac-

tose intolerant or allergic or sensitive to dairy. You’ll get all

of the same beneficial bacteria in varieties made with soy,

almond, coconut or rice milk as you do from dairy yogurts.

However, nondairy alternatives may lack some of the other

nutritional benefits—such as protein and calcium—and they

often require thickeners to mimic the consistency of dairy-

based formulas. Coconut-milk yogurt is creamy and highly

satiating, but contains lower protein content than most yo-

gurts. Some new varieties of coconut- and almond-based

yogurts contain added protein and fiber as nutritional perks.

: Benefits: Most brands enrich nondairy products with

calcium and vitamin D. Soy- and almond-milk yogurts have

higher protein content than other varieties. Because regular

dairy contains naturally occurring sugars, unsweetened

nondairy yogurts may be significantly lower in sugar.

TraditionalThere are two types of traditional yogurt: Set yogurts,

which are cultured directly in the cup, and stirred yogurts,

made in large batches and then poured into individual serv-

ing cups. Set yogurts, such as fruit-on-the-bottom varieties,

have a firm texture until mixed; stirred yogurts are blended

for a silky, creamy consistency. To reduce calories, choose

low-fat and nonfat varieties—and opt for plain yogurt to

which you can add your own fresh fruit, honey or vanilla,

to taste.

: Benefits: Ounce for ounce, yogurt packs more protein,

calcium and vitamins than plain milk. Because of the fer-

mentation process, yogurt is usually more easily digested

than plain milk.

Kefir can be used to make sourdough bread or as a buttermilk substitute in baking. Add it to smoothies, pour over cereals or simply drink a cup for a satiating snack.

eat.HAPPINESS in every spoonful.

Live & active probiotics


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eat.HAPPINESS in every spoonful.



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An

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AvocadoAlthough it’s native to and largely associated with Mexico and South America, the avocado is inching its way out of its guacamole pigeonhole in the United States. There are the obvious uses—sliced and stacked on sandwiches or diced and tossed in green salads—and reasons to love the creamy, heart-healthy treat, but here are a few things you might not know and a handful of unexpected ways to incorporate avocados into your diet.

Nutrient DenseNot only are avocados loaded with 20 essential nutrients including fiber, potassium (more than a banana), vitamin E and folic acid, they also help your body absorb

fat-soluble nutrients from other foods when eaten together.

Below the SurfaceThe carotenoids that give avocados their green color and provide cancer-fighting anti-oxidants are most abundant in the dark-green flesh closest to the skin.

It’s the PitsThere are two good ways to remove the seed. Beginner: Slice the avo-cado in quarters, working around the seed. Pull the segments apart, and use your fingers to remove the exposed pit.Advanced: Slice the avocado in half lengthwise around the seed, and then twist the two halves apart. Swiftly tap the blade of a sharp knife squarely onto the pit so it wedges in securely. Gently twist the knife until the pit releases.

All the Ripe MovesWhen Hass avoca-dos—the most popular variety grown in the U.S.—are ripe, the alligator-like, dark-green skin will get darker (almost black) and the flesh will be-come slightly pliable. Encourage ripening by placing hard avocados in a brown paper bag

at room temperature for two to five days. Add an

apple or banana to the bag to speed up the process.

eat.


dish it up.

Ten Ways to Enjoy AvocadoFrom first food to last (hello, dessert!) the creamy, green superfood never ceases to surprise.

Smart SwapsCreamy, ripe avocados and their monounsaturated fats make ideal substitutes for animal fats such as butter or shortening in baking recipes, as well as mayonnaise, sour cream, salad dressing and cream cheese. Plus, avocados’ relatively high water content means your breads and pastries will be extra moist. Substitute avocado for butter or oil in a 1:1 ratio. You might have to reduce your oven temperature and increase baking times, so be ready to experiment. Also try these healthy swaps:: Blend one avocado with a cup of plain yogurt, a squeeze of lemon juice, and an as-

sortment of spices to taste (try cumin, paprika, cayenne and garlic) until smooth, and use in place of ranch dressing.

: Blend one avocado with mustard, a couple tablespoons of nut milk (almond or coconut), mustard to taste, a squeeze of lemon juice, and a pinch each of salt, sugar and paprika; use the mixture in place of mayo in your tuna, chicken or egg salad.

: Trade one or two avocados for the tahini in a hummus recipe to save calories and fat (saturated and unsatu-

rated). See page 19.

Oh, Baby!The American Academy of Pediatrics recommends introducing babies to solid food between 4 and 6 months of age. Thanks to its smooth texture and mild flavor, not to mention its nutrient density and the fact that you needn’t cook it, avocado is an ideal first food. Mash it thoroughly with a fork or immersion blender or puree it in a food proces-sor with breast milk, formula, pears, or bananas until it reaches a desired consistency.

Not-So-Bad-For-You FoodsAlthough it would still be a stretch to call potato chips or french fries health foods, they’re getting a boost from companies like Boulder Canyon and other natural food manufacturers who are cooking the snacks in “good-fat” avocado oil rather than the more com-mon vegetable oils that are loaded with saturated fat.

Oil About ItWhen pressed, avocados render oil that is ideal for more than cooking. Like olive oil, it contains oleic acid, a monounsatu-rated fat that may lower cholesterol. Its green color, buttery flavor and high-tem-perature smoke point (500 degrees) make it a tasty choice for roasting and sauté-ing vegetables and a healthier option for frying foods like potato chips and French fries. You’ll also find avocado oil in per-sonal care products such as moisturizers, shampoos and conditioners, hair and face masks, under-eye puffiness reducers and lip balms.


Avocados Around the WorldAvocado for dessert? It isn’t an obvious com-bination for us Yanks, but cultures around the

world know better. Fili-pinos, for example, puree

avocado with sugar and milk for a dessert smoothie. In Brazil,

it’s added to ice cream. Try this recipe created by Dos Caminos chef Ivy Stark

for the California Avocado Commission.

Avocado Ice Cream4 large egg yolks

2/3 cup pure honey1/8 teaspoon salt2 cups half-and-half1 cup buttermilk2 tablespoons lime zest3 ripe avocados, peeled, pitted and pureed

1. Whisk together eggs, honey and salt in a medium bowl; set aside.

2. In a medium saucepan over low heat, bring the half-and-half, buttermilk and lime zest to a full simmer. Once liquid begins to bubble, remove from heat. Cover and let steep 2 hours.

3. Once cream mixture has cooled, strain into another medium saucepan. Over low heat, bring to a simmer again.

4. Temper the egg and honey mixture by add-ing the simmering cream to the mixture in a ladle a little bit at a time while whisking. Then, return the mixture to the saucepan. Continue to simmer over medium-low heat, whisking constantly until the custard thickens enough to coat a spoon and the thermometer reads 170°F to 175°F, about 4 minutes (do not allow mixture to boil).

5. Strain mixture into a clean bowl and allow the steam to escape. Cover and chill mixture until cold (at least 3 hours, and up to 1 day).

6. Process the custard in an ice cream maker according to the manufacturer’s instructions. Add avocado puree halfway through freezing.

7. Transfer to a bowl or tub and freeze until firm, at least 3 hours, and up to 3 days.

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Cado PocketsAvocado slices have a way of slipping and squirting out of sandwiches onto your hands, your plate or the floor. A neater delivery option: Pita pockets that keep all your fixin’s tucked safely inside. Try this:2 avocados2 tablespoons fresh orange juice1/ 2 teaspoon Tabasco green pepper sauce1/ 4 teaspoon ground coriander1/ 2 cup red bell pepper, seeded and diced1 cup chopped tomatoes1 medium cucumber, peeled, seeded and

chopped1 tablespoon raw sunflower seeds4 small whole-wheat pita breads4 pieces red leaf lettuce

1. Cut avocados into quarters and remove pits. Place wedges in bowl. Add orange juice, green pepper sauce, and coriander. Toss gently to coat avocado. Add red bell pepper, tomatoes, cucumber and sunflower seeds and toss again.

2. Cut top part of pita bread (about 1/3 of the circle). Gently stuff with 1/4 of the avocado mixture. Season with salt and pepper as desired. Add 1 red lettuce leaf and enjoy.

For more avocado recipes visit optimumwell-nessmagazine.com.

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fit kitchen.

Pizz-Amore! It’s time to break up with your delivery joint and fall in love with these homemade crust-and-topping combos that come in under 200 calories a slice. Week-night dinners can be healthy, fun and easy as pie for kids of all ages.

1. Sweety Pie6 tablespoons Simple Truth Organic Italian

Extra Virgin Olive Oil1/2 cup figs, chopped1/2 cup crumbled goat cheese2 tablespoons balsamic reduction2 teaspoons dried rosemary

Per slice: 143 calories, 13g fat, 2g protein, 7g carbs, 6mg cholesterol, 31mg sodium

2. Hippy Pie1/4 cup Simple Truth Organic Italian Extra Virgin Olive Oil1/ 2 cup chopped Simple Truth baby kale,

sautéed with chopped onions and garlic3/4 cup shredded fontina cheesePinch of sea salt

Per slice: 85 calories, 9g fat, 2g protein, 1g carbs, 7mg cholesterol, 45g sodium

3. Mediterranean Chicken Pie1 1/2 cups Simple Truth Organic Tomato Basil Sauce3/4 cup fat-free crumbled feta cheese1/ 2 cup shredded or chopped grilled chick-

en, seasoned with garlic, dried oregano and dried basil

1/2 cup fresh spinach1/4 cup chopped sun-dried tomatoes


4. The Fun Guy Pie1/2 cup basil pesto1/ 2 cup assorted mushrooms

(white, button, cremini, shiitake, chanterelle, portobella

1/ 2 cup low-fat mozzarella cheese

1/2 cup fontina cheese1 handful arugula

Per slice: 108 calories, 9g fat, 4g protein, 2g carbs, 13mg choles-terol, 299 mg sodium

5. Mediterranean Veggie Pie1 cup hummus (see page 19)1 cup chopped or sliced zucchini,

yellow squash and red onion3/4 cup goat cheese crumbles


6. Garden Pie1 1/2 cups Simple Truth Organic Tomato Basil Sauce1 1/2 cups low-fat shredded mozzarella

cheese1/4 cup sliced button mushrooms1/4 cup chopped green bell pepper1/4 cup diced red onion1/4 cup sliced black olives


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Start SmartA pizza is only as good as the founda-tion on which it’s built. This Simple Truth crust recipe makes enough for two 12-inch thin-crust pizzas or two 10-inch pies with thicker crust. Make them both now, or freeze one for later.2 1/4 teaspoons active dry yeast3/4 cup warm water1 teaspoon sea salt1 tablespoon Simple Truth Organic Blue Agave

Syrup2 tablespoons Simple Truth Organic Italian

Extra Virgin Olive Oil2 cups Simple Truth Organic Unbleached

All-Purpose Flour

1. Dissolve the yeast in warm water.2. Add to food processor and combine remain-

ing ingredients. Pulse until a ball starts to form.3. Remove dough from the processor and dust

lightly with flour. Place in a lightly floured bowl and cover with a damp cloth.

4. Let rise until double in size, about 45 minutes.5. Punch down dough. Divide dough into 2

separate balls.6. Adjust oven rack to upper-middle position

and heat to 475° F.7. Using a lightly floured rolling pin, roll out each

ball of dough on a separate sheet of parch-ment paper until it is about 10” in diameter.

8. Let rest 5 minutes while you roll out the sec-ond pizza base.

9. Using a flat tray or cookie sheet without edges, transfer the first base with parchment directly onto the upper-middle rack.

10. Bake 6 minutes.11. Carefully remove the crust from the oven

using the tray.12. Top the crust as desired and finish in the

oven for 8–10 minutes or until golden brown.

13. Slice and enjoy.

Per slice (10-inch pie): 70 calories, 2g fat, 2g protein,

7g carbs, 0mg cholesterol, 145mg sodium

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make it. buy it.

Hummus. Humos. Houmous. No matter how you spell it, keep this creamy treat on hand for snacking and healthy recipe substitutions day and night.

The countries of the Middle East have their differences. Hummus is not one of them. The savory spread made from a base of chickpeas, tahini (sesame paste), olive oil and garlic is a staple in Israeli, Syrian, Turkish, Greek, Italian and North African cuisines, and for good reason. You may know it as a heart-healthy; gluten-, dairy-, trans fat–, and cholesterol-free dip or spread. But it can be oh-so-much more. Here are tips for making your own, plus a few brands you can feel good about serving your family.

make it.Traditional hummus is a combination of just a few basic ingredients. This recipe yields a nice base consistency, but there’s no such thing as exact pro-portions. If you prefer an earthier, nutty flavor and a thick consistency, add extra tahini. For a smoother, thinner spread, increase the olive oil and/or liquid from the chickpeas and process the mixture longer. Lemon juice, garlic, salt and spices are also a matter of personal preference.

Traditional Hummus1 cup well-cooked or canned chickpeas, liquid

reserved1/4 cup tahini2 tablespoons olive oil2 tablespoons lemon juice1 garlic clove, peeled and minced Se a salt and freshly ground black pepper

1. Puree the first five ingredients in a food pro-cessor or a medium bowl with an immersion blender to desired consistency.

2. Season to taste. 3. For a smoother texture, slowly add more

chickpea liquid, olive oil or water.

Tahini is a paste made from ground sesame seeds. For a lower-fat option, swap half an avacado for the tahini in this recipe.

see page 21 for Buy It

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Add-Ins• 1 whole or 1/3 cup jarred roasted red peppers,

chopped• 1/3 to 1/2 cup sun-dried tomatoes, chopped• 1 teaspoon paprika• 1/2 cup assorted, chopped olives• 1/2 cup chopped nuts (peanuts, walnuts,

cashews, pine nuts)

Tribe_SooperAd_FullPage_012114_v2OL.indd 1 1/21/14 6:14 PM

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Tribe_SooperAd_FullPage_012114_v2OL.indd 1 1/21/14 6:14 PM


Sabra Hummus sabra.com

If your favorite ingredient in traditional hum-mus is the tahini, you’ll like Sabra’s Tahini Hummus that ratchets up the nutty flavor. Other flavors include Asian Fusion Garden—with ginger and bell peppers—and Spinach and Artichoke Hummus. Use your favorite flavor in place of the mayonnaise in chicken or tuna salad or deviled eggs.

Tasting Note: “Very aromatic with strong earthy and nutty notes to the smell and flavor.”

Eat Well Enjoy Life Hummus eatwell-enjoylife.com

Remember what we said about all hummus being made from the same basic ingredients? We lied. EWEL makes hummus from other non-garbanzo beans, including Tuscan white beans, black beans, lentils and edamame, and swaps the tahini for Greek yogurt in its low-fat line. Combine the Wasabi Edamame Hummus with Greek yogurt and rice vinegar, and toss with sliced cabbage for a healthy coleslaw.

Tasting Note: “Garlic-lover’s dream!”

Falafel King Hummus falafelkingboulder.com

If you’ve dined at any of Falafel King’s four restaurants in Denver and Boulder, you know its traditional hummus reigns su-preme. Giving a nod to our New Mexican neighbors, the King created a Roasted Hatch Green Chili Hummus, which is only available at grocery stores. Also try Falafel King’s all-organic line, sold as Sababa Hummus.

Tasting Note: “Super creamy and smooth with a delicate flavor at the finish; not too bland, not too strong.”

Tribe Organic Hummus tribehummus.com

Each of its 15 flavors are made from all-natural ingredients, but its organic line goes a step further with only USDA-certified organic products in its Clas-sic, Roasted Garlic and Sweet Roasted Red Pepper flavors. Mix any of Tribe’s flavors into mashed potatoes in place of the butter and sour cream.

Tasting Note: “This looks the most like the hummus I make at home, thick and dense, but the flavor is much tangier and it has a very smooth, almost silky mouth feel.”

Hope Hummus hopehummus.com

Made in Boulder from all-organic ingredients, Hope’s roster includes Spicy Avocado and Thai Coconut Curry. The original recipe includes all the stan-dard ingredients, plus cumin, black pepper, and cayenne to give it an extra kick. Swap Hope’s Sweet Potato Hummus for cheese in homemade ravioli.

Tasting Note: “It’s thick and chunky, as if the garbanzo beans weren’t mixed as thoroughly, which I like. It’s heavy on the lemon and garlic.”

Athenos Hummus athenos.com

With deep Greek roots, Athenos keeps things simple with traditional Medi-terranean flavors: Black Olive, Roasted Garlic, Roasted Red Pepper and Arti-choke. Walking the straight line, Athe-nos is our pick for veggie cruditès and healthy sandwich and wrap spreads.

Tasting Note: “Yum! It tastes authentic and natural, with a punch of garlic.”

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BUY it.

We conducted a taste test

of these

six brands’ classic hummus recipes.

Find out what our discerning palates

had to say.

think.Thinking ofeating better?

It’s simple

LOGO

ORGANIC LOGONATURAL & FREE FROM 101

INGREDIENTS LOGO

SIMPLE TRUTH BRAND ASSETSNovember 10, 2011

From hearty cereals and delicious snacks to pure and simple staples, Simple Truth makes eating better easier. You’ll find affordable Simple Truth and Simple Truth Organic items throughout our store. Easy to find. Easy to understand. Only at King Soopers & City Market.

Join the community today at simpletruth.com


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Food for Thoughtfind your happy place with just the right mix of protein, fats and carbs.

By kellee katagi

Feelings may seem a matter of the heart, but biologically speaking, it’s your brain that generates your moods. And research con-firms that which mood it produces—happy or depressed, anxious or content—largely depends on what you eat. The relationship between food and mood is complex, but studies affirm one truth: The key to good moods is maintaining proper ratios of all

three macronutrients—proteins, fats and carbohydrates.

“A balance of these nutrients is essential to good mental health,” says Julia Ross, M.A., author of The Mood Cure (Penguin, 2002) and executive director of the California-based Nutritional Therapy Institute Clinic, which treats mood disorders. “Aim for moderate amounts of each in every meal and snack.”

Mood problems can arise when you get too little of any one macronutrient—or consume too few overall calories. “Never go on a low-calorie diet,” Ross says. “When you go low, you feel low.” Sedentary adults should take in from 1,600 to 2,400 calories daily, depending on age, gender and size; you’ll need more if you’re active. Keeping calories up is especially im-portant for women, who tend to produce less

“Junk food creates a junk mood.”

Thinking ofeating better?

It’s simple

LOGO

ORGANIC LOGONATURAL & FREE FROM 101

INGREDIENTS LOGO

SIMPLE TRUTH BRAND ASSETSNovember 10, 2011

From hearty cereals and delicious snacks to pure and simple staples, Simple Truth makes eating better easier. You’ll find affordable Simple Truth and Simple Truth Organic items throughout our store. Easy to find. Easy to understand. Only at King Soopers & City Market.

Join the community today at simpletruth.com


Available in select King Soopers and City Market stores.

simple ingredients,not a lot of sugar

For more information and recipes,

visit siggisdairy.com

serotonin and endorphin, brain chemicals necessary for positive moods and dependent on the food you eat for their creation.

Of course, the quality of your calories is just as important as the quantity. Whole, natural foods should make up at least 75 percent of your calories, or three out of four bites you take, says Elizabeth Somer, R.D., author of Eat Your Way to Happiness (Har-lequin, 2009). “The more processed foods you eat, the higher your risk for depression,” she explains. “We’re putting the equivalent of sawdust in our bodies, and we wonder why we’re not happy.” Or as Ross phrases it: “Junk food creates a junk mood.”

Here we highlight the best sources of each macronutrient and explain how each affects your brain, your body and, ultimately, your happiness.

ProteinsFor mood maintenance, make protein intake your top priority, Ross suggests. Proteins are made up of 22 different amino acids, many of which are critical for mood. Your body needs 19 of them just to manufacture endor-

phins, which produce feelings of pleasure and comfort. Protein also steadies your blood sugar levels, preventing the roller-coaster mood swings that rapid blood sugar spikes and dips can cause, Somer says.

To keep levels stable, consume protein throughout the day; shoot for 20 to 30 grams—a palm-size portion of meat or fish, two eggs and a cup of milk, or a cup of beans and two handfuls of nuts—at each meal. Oatmeal is a great breakfast choice: When cooked in milk and sprinkled with a few nuts, it provides one-third of a woman’s daily protein requirements.

Also, the more you exercise, the more protein you need. “Your body prioritizes your muscles over your brain for energy consump-tion, so your brain tends to lose out and your moods suffer,” Ross says.

FatsTurns out, when your big brother called you a fathead, he was right: Fat makes up 60 per-cent of the human brain. Your brain thrives on healthy omega-3 fats, especially docosahexae-noic acid (DHA), which is found only in fish,

think.

TABLE TIP

For a mood- enhancing meal,

fill your plate with:

50%Colorful Fruits and Veggies

25%Whole Grains

25%Proteins and fats (lean

meats, beans, salmon, nuts)


All the essentials. All-in-one.Made exclusively from plant-based whole food ingredients, just one serving of Vega One provides all the complete foundational nutrition your body needs to build your day on. Gluten, dairy, soy free!

AVAILABLE IN SELECT STORES WITH OPTIMUM WELLNESS CENTERSANTIOXIDANTS

PROBIOTICS

FIBER

Same as 3.2 slices ofwhole wheat bread

PROTEIN

Same as 2.7 eggs

OMEGA-3

Same as 2.3 servingsof salmon

Same as 1 yogurt cup

GREENS

Same as 3 servingsof vegetables

Same as 2.7 cupsof blueberries

15g 1billion

3servings

1.5g

6g 2.7cups

LE

SS THAN

CALORIES150


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fish oil and algae—not flaxseed, nuts or other plant sources. “The fat in fish is extremely fluid, so it’s ideal,” Somer says. “If the body doesn’t get omega-3s from your diet, it has to use lower-quality fats like trans fats, which reduce brain function.” Adequate omega-3 in-take can reduce depression by 50 percent, even in people who are difficult to treat, Somer says. The verdict is still out on the optimal dose, but studies showed results with 900 mg daily for adults and 600 mg daily for kids. The minimal recommended dose is 220 mg of fish oil daily or two or three weekly servings of fatty fish such as salmon, mackerel or sardines.

Monounsaturated fats such as those found in nuts, vegetable oils and avocados also benefit the brain, research shows. Small to moderate amounts of saturated fats (found in meats, dairy products, palm and coconut oils) are OK, but excessive consumption undermines brain health, contributing to de-pression and fatigue. Avoid added trans fats (partially hydrogenated oils) that don’t occur naturally—even small amounts restrict blood flow to the brain and replace the “good” fats the brain prefers.

CarbohydratesCarbs are the trickiest of the three macro-nutrients, but the research is clear: They’re a must for good moods. You need them to pro-duce serotonin, the body’s feel-good chemical (people with low serotonin levels tend to be fearful, anxious and depressed, Ross says).

Unfortunately, many people suffer from carb confusion. “Often, people are eating too many carbs, so then they cut them all out,” Ross says. “But when you reduce carbs too low, your cravings get out of control and then you eat too much, and you’re bouncing between excess and semi-starvation.” When you slash carb intake, your body turns to protein to generate energy—protein that should be fueling your brain instead. But, consume too many carbs and you’ll end up with blood sugar imbalances, which disrupt the manufacture of serotonin.

Escape this cycle through portion control and choosing the right carbs. “Carbs are important, but we’re not talking about platters of pasta here—more like 1 cup of whole-grain pasta, or maybe 3 cups of popcorn or a piece of fruit,” Somer says. Combining the carbs with

healthy fats and proteins will reduce carb crav-ings and help you keep portions in check.

Also, be sure to choose nutritious sources. “We tend to self-medicate with carbs when we’re down in the dumps, but we turn to all the wrong ones,” Somer says. Avoid refined sugars, white flours and other processed foods; instead choose whole foods such 100-percent whole-grains, fruits and vegetables. Two recent British studies found that people who ate more fruits and vegetables—especially seven daily servings or more—were happier, calmer and more content than those who ate less.

“We’re putting the equivalent of sawdust in our bodies, and we wonder why we’re not happy.”

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Meat Your Match

According to the USDA, that’s how much beef the average Amer-ican consumes each year. That’s more than a pound a week. But a closer look at the statistics and headlines shows that we’re trying to amend our carnivorous habits. “Instead of so much meat, we should eat better meat,” says James Peterson, author of Meat: A Kitchen Education (Ten Speed Press, 2010).

Americans are getting that mes-sage. We are paying closer attention to the quantities we consume and demanding higher quality. In response, the meat industry is producing more organic, grass-finished, hormone-free beef—a win for ranchers, consumers and the environment. So, as it turns out, your red-blooded affection for red meat and your green-leaning conscience can coexist.

If it’s been awhile since you’ve perused your grocer’s meat department, it’s time to make a visit and see what you’ve been missing. To that end, we present this overview of America’s favorite protein, from the various cuts of beef to the best prep methods for each, plus a few helpful tips and hints sprinkled throughout. Go ahead—dig in.

65 lbs.

Ours is a nation of unapologetic carnivores. From ground chuck used for backyard burgers to dry-aged tenderloin medallions, beef is what’s for dinner … and lunch and breakfast. Thanks to improved ranching and pro-duction methods, we have even more reasons and ways to love every cut.

By Deborah Williams

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Meat Your Match


Dressed to the NinesVast improvements and efficiencies notwithstanding, meat processing and packaging remains largely unchanged since Philip Armour invented the “disas-sembly line” during the industrial revolu-tion. According to the Oklahoma Depart-ment of Agriculture, Food and Forestry, a steer that weighs 1,000 pounds “on the hoof” will weigh, roughly, 610 pounds after it’s dressed (head, hide, hooves and organs re-moved), and it will yield about 430 pounds of meat once it’s divided into these nine sections or “primals”:

chuck This is the largest section of the cow after the initial stage of processing. A 1,000-pound steer will yield about 108 pounds of chuck meat. Located near the neck and shoulder bones, chuck meat contains a lot of connective tissue that melts during cooking, and it is one of the less-tender portions. These cuts are best for brais-ing and broiling—in other words, slow-cooking.

shank The shank is the smallest of the nine sections, weighing in at about 17 pounds for a 1,000-pound steer, and it comes from the top of the cow’s front leg. Because this muscle is heavily used during the cow’s life, it tends to be very lean and tough, making it ideal for lean ground beef as well as long-cook-time prepa-rations, such as stew or beef bourguignon.

brisket A relatively small section of boneless beef taken from the cow’s pectoral muscle, the brisket can take many forms. Texans smoke it over hardwood for Texas-style barbeque. Farther north in Kansas City barbeque pits, it’s smoked twice to make burnt ends. The Irish turned it into corned beef by curing it with a salty brine. “Brisket is a cross-cultural wonder—a Jewish dish cooked in a Dutch oven with Sicilian sauce served in North Dakota,” says Stephanie Pierson in The Brisket Book: A Love Story with Recipes (Andrews McMeel, 2011).


plate This small section that comes from the cow’s lower chest/upper belly produces tough, fatty meat that’s cut into skirt steak, hangar steak—so named because it hangs from the diaphragm—short ribs and ground beef. Salt-brining and smoking the plate makes New Yorkers’ favorite deli meat: pastrami.

flank Like the brisket and plate, the flank comes from the cow’s underbelly, specifically the lower abdominal. Cattle don’t do a lot of crunches while grazing in the pastures, but this is still a heavily used muscle, so the meat tends to be tough. The flank is used to make London broil and other dishes that call for long, slow and moist cooking methods.

rib In addition to the familiar back ribs, the ribeye is the best-known and one of the most prized cuts, whether in steak or roast form. “My favorite cut of beef is a bone-in rib-eye steak, and many people in the meat industry would make the same choice,” says Craig Bolton, a meat and seafood specialist with King Soopers.

sirloin Further sub-divided into the top sirloin and bottom sirloin, this medium section yields some of the most highly prized cuts. A package of ground beef might contain meat from several sections of the cow, while ground sirloin only contains meat from this section and is usually very lean.

loin Just like the center of our back, this section does very little work during a cow’s life, so the loin tends to be extremely tender but also quite lean. Because of their location, size, quality and quan-tity, the tenderloin and filet from this section are always the most expensive. “Tenderloin costs are driven by supply and demand, and demand consistently exceeds supply,” says Bolton. “Restaurants compete with retailers for the more expensive cuts, which drives the costs even higher.”

round A more delicate name for “butt” or “rump,” the round is the second-largest of the nine sections. Also a heavily used zone during the cow’s life, the rump muscle is lean and tough, so round roasts and steaks should be tenderized before being cooked.

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Meat Your Match


Better with Age Aging meat is simply a slower way to achieve what marinating does quickly: It improves the flavor and tenderness of meat. The same enzymes found in marinat-ing liquids and dry rubs occur naturally in beef but take longer to break down the connective tissues that make meat. Dry aging is usually done to beef with plenty of marbling and requires a very cold, humidity-controlled environment and anywhere from 10 to 30 days, making it prohibitively expensive for all but the finest restau-rants. Wet aging is a process by which large primals or sections of the steer are vacuum-sealed, so the meat can marinate in its own juices for just a couple days. Although this tenderizes the meat, it doesn’t reach the same level of flavor concen-tration that dry aging achieves.

SteakSSmaller, often individual-serving–size cuts of the large roasts, steaks tend to perform best when prepared using dry heat (grill, skillet or oven). The USDA classifies 29 cuts of beef as lean; 15 of those are in the steak category. The opposite of roasts, steaks—or grilling cuts—tend to come down in price during the colder months because many people don’t go outside to grill, says Bolton.

groundAs with prepared cuts, the less-prized pieces of meat that aren’t butchered into roasts and steaks are collected and pro-cessed to make ground meat that can be used for burger pat-ties, meatloaf and stuffing. The leaner the ground meat (e.g. 90–95-percent lean), the better it is for recipes that don’t allow you to drain off fat drippings, such as stuffed peppers, stuffed cabbage and lasagna. “Ground beef is my favorite cut because it really is whole-animal cook-

ery,” says Lynne Curry, author of Pure Beef: An Essential Guide to Artisan Meat with Recipes for Every Cut (Running Press, 2012). “It’s also the most affordable. If you’ve never tasted grassfed beef, it’s the most accessible way to have it for the first time. I can cook ground beef any way I want. In winter I love Bolog-nese sauce, meatloaf, Indian dishes, Thai food.”

ribSBeef back ribs are bone-in, finger-lickin’ stars of pit-bar-becue joints. At market, they’re usually sold as full-racks (12) or half-racks (6). At home, you can prepare them on a gas or char-coal grill, but smoking imparts a flavor and tenderness you can’t get from a flame. Short ribs, on the other hand, should be treat-ed more like a roast. Because they’re usually boneless and extremely tender, they’re best when braised or pot-roasted.

roaStSThese are large portions of meat from the biggest sections

of a cow (chuck, round and loin). Because of their size and relatively short hands-on time, they’re ideal when you’re serv-ing a crowd. In general, they favor low-and-slow cooking methods, such as braising, broiling and pot-roasting in the oven or crockpot; although, you can also prepare them on the barbecue grill (see op-posite page). When you think roast, think fix-it-and-forget-it. Buying a whole roast and cut-ting it or asking your butcher to cut it into smaller portions can save you anywhere from a few cents to several dollars per pound. “Roasts are cheaper in the warmer months because people are not heating up their kitchens with an oven,” says Bolton.

prepared cutSIncreasingly sophisticated machinery allows butchers and meat-processing facilities to get more useful meat out of each cow than they used to. Quality meat that would have previously been lost as waste after the larger portions were cut can now be removed from bone and cartilage to make small cubes and strips ideal for kabobs, stews, stir-fries and tacos.

what the cut

Making the Grade

In his book Beef: The Untold Story of How Milk, Meat, and Muscle Shaped the

World (HarperCollins, 2009), Andrew Rimas gives this insightful over-view of the beef industry’s grading system: “‘Meat science’ uses numerical data like skeletal matu-rity, preliminary yield grades, and marbling subunits to calculate the expected tenderness of a carcass, and hence its worth. There’s art involved, as well as sci-ence. The U.S. Depart-ment of Agriculture awards grades to beef, much like figure-skating judges rank a lutz. In-spectors eye the marbling (flecks of fat within the lean part of the meat) and stamp the beef with a grade: Prime, Choice, Select, Standard, Com-mercial, Utility, Cutter, or Canner. Prime makes up a mere three percent of graded beef.”

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When it comes to buying chicken or turkey, the options are limited and straightforward: legs, thighs, breasts, wings. But the number of options in the beef section could make your head spin. What the heck is eye-of-round? Ever heard of a Pikes Peak roast? As if that weren’t dizzying enough, many cuts go by more than one name. In general, though, cuts of beef can be subdivided into five major categories.


COOKING METHODSWe’ve been eating meat since we were cavemen. What does that tell us? You don’t have to be a Mensa scholar to cook a steak. Meat’s simplicity is part of its appeal, but choosing the right preparation and cooking method is what really makes each cut shine. There may not be a right or wrong way to prepare meat, but there are, arguably, good and better ways.

marinateThere are two reasons to marinate beef: to tenderize it and to flavor it. The more connective tissue a cut of meat has and the stronger/leaner its source muscle was during the animal’s life, the tougher it tends to be. (Tenderloin and filet are exceptions to this rule.) Heat is one way to break down the connective tissue, but some cuts need a running start. Enzymes from oils, fruit juices, wine, beer or spices can kick-start the process of breaking down the tissue. With the exception of tenderloin, top sirloins and bone-in cuts, most flat steaks that will be prepared over dry heat benefit from a liquid marinade. Place the meat and the liquid marinade in a zip-top plastic bag in the refrigerator for 30 minutes to several hours, flip-ping it regularly to ensure even coverage. Dry rubs are good for larger cuts such as briskets and roasts, but use salt sparingly as it will draw moisture out of the meat during cooking.

paN-fryThin and tender cuts such as flat iron and cubed steak cook in just a few minutes in the pan. Heat a little bit of oil in the skillet and season but don’t salt the cut before adding it to the pan. Adding

salt too early will dry out your meat, so wait until it’s fully cooked before salting. Ground beef cooks quickly and cleanly in a nonstick skillet over medium heat, which explains why 43 percent of Americans prepare it at home twice a week or more.

SKIllET-TO-OvENThick-cut boneless fillets like tenderloin are ideal for this method. Browning the fillets in a heavy, oven-proof, nonstick skillet for a couple minutes on each side before transferring the pan to the oven ensures the outsides and insides of the meat get cooked evenly.

braISE/pOT rOaSTBraising or pot-roasting—cooking with moist heat—tenderizes meat and is ideal for large roasts and tough bone-in cuts from the chuck, loin and round. Another benefit: It’s relatively labor-light. After

briefly pan-searing the meat in a heavy pan, you can place it in a large pot with flavorful liquid—beer, wine, broth or stock—and leave it alone while it cooks for an hour or more on the stove or in the oven.

brOIlA common alternative to grilling and a good option when you can’t or don’t want to go outside to the grill, broiling uses direct heat to cook thin, tender steaks that stand up to this method without drying out. A few tricks: Always place your meat on a preheated broiler pan that allows the grease and fat to drip off, leave the oven door slightly open while cooking, use tongs or a spatula rather than a meat fork to flip the steak without losing any juices.

GrIllGas or charcoal grills are ideal, but a stove-top grill pan works too. And you wouldn’t be American if we had to tell you that everything from burger patties to flank steak to ribeyes are show stop-

pers when cooked this way.

INDIrECT GrIllINGBet you thought grilling only worked for steaks and burgers, but that isn’t true. You can turn your charcoal or gas grill into an outdoor oven to cook larger cuts such as ribeye and sirloin roasts with this method. Marinate or season your meat as desired

Fire up the barbecue like you normally would, but don’t place the meat directly over the flame. Instead set it to the side of the flame and close the lid. In 45 to 90 minutes, depending on the size of the roast, dinner will be ready, almost. Remove the roast from the grill when it’s about 10 or 15 degrees be-low your desired temperature (see right) and let it rest under an aluminum-foil tent for 10 to 15 minutes. Slice and enjoy.

OvEN rOaSTWhen making cookies with this method, it’s called baking. When preparing meat, it’s called oven-roasting. The heated air inside the enclosed oven circulates around the food to cook it

evenly on all sides. Using a low-temperature allows you to slow-roast meat, so it’s ideal for preparing large cuts that need plenty of time to tenderize. A higher temperature speeds roasting time, so it is best for cuts of meat that are naturally tender.

Get Saucy“Sauces on a steak are a controversy. Latin reci-pes favor acidic ones like Argentine chimichurri—a mash of parsley, garlic, olive oil, salt, and pepper—that contrast with the richness of beef. French sauces are the opposite. They rely on reductions of stock, cognac, or red wine to augment the meat’s natural flavor, or on emulsions of butter and egg yolk like béarnaise sauce to smother it. Purists, of course, use none of them. Good meat is enough in itself. If you want tarragon and shallots, order a salad.” —Andrew Rimas, Beef: The Untold Story of How Milk, Mean, and Muscle Shaped the World (HarperCollins, 2009)

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How Do You Like It?Using a meat thermometer

ensures you’ll always get the internal temperature

just right, whether you like it bloody, slighly pink or

twice dead.

hRare: 115–130º

Medium Rare: 130–135ºMedium: 135–140º

Medium Well: 140–150ºWell Done: 155–170ºGround Beef: 160º

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Meat Your Match


Cattle on feedlots eat a mix of grain and other non-grassy feed.

Anyone can claim, and many have, that their cattle are grassfed because they all start that way. “So people have started to use terms like grass-finished to make the distinction,” says Curry.

horMone-Free“There isn’t substantiated proof that growth hormones have any negative human health effects; people just really don’t like the idea of it,” says Curry. “I’m just personally suspicious. I like my food as wholesome possible. It just seems like, if you’re doing it for profit, is it in the con-sumer’s best interest?”

antibiotic-Free“In terms of public health, [the antibiotic issue] is coming to a crisis,” says Curry. To preempt disease and infections and improve digestion, some cattle operations inject confined animals with antibiotics. But over time, that can lead to antibiotic-resistant bacteria that end up in the meat and in our water system by way of runoff from feedlots.

organic In 2002, The Organic Food Production Act mandated that beef labeled as organic come from cows that eat only certified organic feed (which can include grain), are never given growth hormones or antibiot-ics and have access to pasture—though they may be confined for specific reasons.

Curry is quick to point out that she and other natural beef proponents aren’t out to demonize the industry. “What gets lost in the newsflashes about grassfed beef is that all beef is a power-packed source of amino acids, vitamins, and minerals, and it always has been,” she says in her book. “Any beef you buy today contains a third less fat than it did before the low-fat revolution. With the plunge in beef sales [in the 1970s], the industry reacted quickly and decisively to change breeding and feeding practices to produce leaner beef. In total fat and saturated fat counts, a 3-ounce portion of most retail beef cuts is on par with the same amount of chicken (on a range between a boneless breast and thigh).”

You are what You eat eatsWith his seminal work The Jungle, Upton Sinclair pulled back the curtain on America’s meat processing industry, which led to the passage of food safety laws and a culture of informed consumerism in the United States.

The upside: Our beef is among the most highly regulated, scrutinized and safeguarded of any food product in the world. The downside, says Pure Beef author Lynne Curry: Variety and variability of flavors are the unintended casualties of homogenized meat that is designed to look and taste consistent no matter where or from whom you buy it.

Curry, a longtime vegetarian, became a born-again carnivore when she tasted organic meat from a local rancher near her home in rural Oregon. The reason that beef was so delicious, Curry contends, is because the cow spent its whole life grazing on grass and was raised without the use of antibiotics or growth hormones.

In recent years, Curry’s and Americans’ attention has shifted from the later stages of meat processing to the cattle ranching practices on the front end of the beef supply chain. In short, we’re more aware of and concerned about what our cows are eating than ever before. But our conscious consumerism can backfire on us by creating more confu-sion than clarity. We asked Curry what labels like “hormone-free,” “antibiotic-free,” “grassfed,” and “organic” really mean.

grassFed vs. grass-FinishedEvery cow born in this country eats grass and mother’s milk for the first several months of its life, at least, Curry explains. At six or seven months, the cow is weaned from the mother. It will either continue to eat grass for the rest of its life right up until it’s slaugh-tered or it will be transferred to a feedlot for “finishing.”

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Supplemental HealtH Care

Natural ResourcesConfused by the cross-flow of information about dietary supplements and natural medicine? Here’s how to find credible information from trustworthy sources.By chrystle fiedler

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Maybe you’ve heard conflicting news reports recently about nutritional supplements preventing, reducing or curing chronic disease. This, after years of advice from doctors urging us to take a daily do-it-all supple-ment, is an example of the constant mixed information about the value of dietary nutritional supplements. The information can certainly be a mixed bag and sometimes confusing to wade through.

Does this mean supplements are ineffective? No. Will a new report next week or next month or next year contradict today’s headlines? Prob-ably. Can you trust what you see on-line, hear on TV and read on product labels?

No doubt you’re confused. As al-ways, being an informed consumer and advocate for your health means doing your own research. Here are a few places to start.

Official, Sanctioned Entities The National Institutes of Health (NIH) reports on the latest academ-ic research: which conditions can benefit from supplements, contra-indications, etc. NIH’s three main sources of information are the Office of Dietary Supplements (ODS), the National Center for Complementary and Alternative Medicine (NCCAM) and Nutrition.gov. Visit the Dietary Supplement Label Database (dsld .nlm.nih.gov) to learn about the ingredients, dosages, health claims and cautions for thousands of di-etary supplements.

If a supplement company sponsors research to promote its product, it

doesn’t necessarily mean that the information is suspect. But for your own peace of mind, you can fact check its claims by visiting NCCAM (nccam.nih.gov) for research-based information on topics from acupuncture to zinc. Or visit NIH’s PubMed to access studies from the institute’s database (ncbi.nlm.nih.gov/pubmed).


Supplemental HealtH Care

Set Your SitesBookmark these websites and social media sources for quick and constant access to the most recent news and data about natural medicine.

The National Center for Complementary and Alternative Medicine (NCCAM) ONliNe AT: nccam.nih.gov, facebook.com/nccam, twitter.com/nccam

WhAT YOu’ll fiNd: Information and research about natural remedies; up-to-date news about supplement safety

BONuS feATureS: Highlights of NIH’s recently published studies, a research blog, and a free e-newsletter

The National institute of health’s Office of dietary Supplements (OdS) ONliNe AT: ods.od.nih.gov, facebook.com/NIH.ODS, twitter.com/NIH_ODS

WhAT YOu’ll fiNd: Tips for elderly supplement users, fact sheets, consumer updates, fraud warnings and safety information, and dietary supplement research

BONuS feATureS: Sign up for the ODS’s consumer newsletter “The Scoop,” which reviews the latest headlines and answers questions about natural products. Download My Dietary Supplements (MyDS), the NIH’s free smartphone and tablet app, to get personalized information about dietary supplements (myds.nih.gov).

The u.S. department of Agriculture Nutrition information Portal ONliNe AT: nutrition.gov/dietary-supplements WhAT YOu’ll fiNd: Fact sheets, user information and frequently asked questions about supplements; a link to MedlinePlus, a dietary supplement database

The u.S. food and drug Administration ONliNe AT: fda.gov/Food/, facebook.com/FDA, twitter.com/US_FDA

WhAT YOu’ll fiNd: Information about the FDA’s role in regulating supplements, frequently asked questions, definitions and labeling requirements

dr. Mehmet Oz ONliNe AT: doctoroz.com, facebook.com/droz, twitter.com/droz

WhAT YOu’ll fiNd: Episodes, articles, videos on a variety of alternative health topics; Dr. Oz’s 3 Key Supplements; advice on various health conditions and diseases

BONuS feATureS: Quizzes to help you determine your alternative medicine IQ, book recommendations, interviews with subject-matter experts

dr. Andrew Weil ONliNe AT: drweil.com, facebook.com/drweil, twitter.com/drweil

WhAT YOu’ll fiNd: The Supplements and Herbs tab houses vitamin and herb libraries that list the common and technical names, uses, delivery method, food sources, doses, contraindications and warnings for 68 vitamins and herbs.

BONuS feATureS: Sign up for the Vitamin Adviser to get your free personal vitamin recommendations and Dr. Weil’s free e-newsletter.

In-Store Experts Health professionals including those who staff vitamin stores and naturals sections within grocery stores are constantly attending conferences and reading studies in journals to educate themselves on the latest news—and they have the profession-al knowledge to adequately interpret what is often technically complex data—so they are good advisors. The website for Dr. Mehmet Oz (docto-roz.com) is chock-full of credible, useful and usable information. Inte-grative physician, Dr. Andrew Weil (drweil.com) and pharmacist Suzy Cohen (dearpharmacist.com) take a broader alternative view than some traditional MDs.

International Sources In 2004, the United States govern-ment began funding research stud-ies on herbal medicine. But other countries—such as Germany, which set up a commission to evaluate and recommend herbs for condi-tions such as anxiety and depres-sion—have been doing it since the 1970s. The American Association for the Advancement of Science cre-ated eurekalert.org, which publishes studies, reports and academic news related to supplements and natural medicine from universities, journals and government agencies around the world.

Nonprofit Disease-State or Condition-Related WebsitesFor example, if you have arthritis, visit the Arthritis Foundation’s website at arthritis.org. You’ll find a complete list of recommended supplements.

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Dashing Through the SnowFrom the old-timey to the new-agey, these snow sports beckon you to make the most of the season. By vicki martinez

sLeDDINGAnything that’s remained virtually unchanged but universally loved for centuries must be good. What started as a means of conveyance became wintertime entertainment, and ever since, families have delighted in the simple pleasure of careering down snowy hillsides.

Why try it: Sledding fits every budget, age and skill level. Jumping on a sled and racing down a snowy slope requires no training and little preparation. Each

exhilarating run is followed by a journey back up the hill, so be prepared for some cardio exercise.

Where to try it: Around-the-corner options include local schools and parks, such as Ruby Hill in Denver (near W. Florida Avenue and S. Platte River Drive) or Westminster’s City Park Recreation Cen-ter. Willing to travel a little farther? Try Toboggan Hill in Monument or Meyer Ranch Park in Morrison. High-country

options include Hidden Valley in Rocky Mountain National Park (a former ski slope), Carter Park in Breckenridge and Hideaway Park in Winter Park (where they even provide sleds at no charge).

top tips: Choose sledding hills with a large, flat run-out free of obstacles, such as trees, fences or streets.

Find out more: Visit optimumwell-nessmagazine.com for more of Colorado’s top hills, plus tips on choosing the best sled.

If you live here, you know springtime in Colorado is a sun-and-snow wonderland calling you to “come out and play.” But that doesn’t necessarily mean you have to hit the ski slopes. Here are a few alternatives, ideal whether you’re looking to combat cabin fever for a couple of hours or craving an all-day adventure.


move.

SnowkitingThis adrenaline-packed sport combines skiing or snowboarding with parasail-ing, and harnesses wind power to propel you. Speed competitions have clocked kiters up to 70 mph. Optimum wind conditions paired with knowledge of the “wind window” may even send you ski-ing uphill!

Why try it: Thanks to advances in equipment and safety systems, it’s

becoming more accessible to beginners. Plus, there’s no need for a lift ticket and no lift lines. Snowkiting can be done almost anywhere there’s a large, open area covered with snow (think: soccer field).

Where to try it: Colorado Kite Force (CKF) provides kites, harnesses and instruction on the Dillon Reservoir. Lessons begin in the classroom, where you’ll learn the basics of kite control, plus

de-powering—likened to taking your foot off the gas—and relaunch techniques. After completing a four-hour beginner’s course, most people have enough skill to continue snowkiting on their own.

top tips: Take a lesson. A harness limits the need for herculean upper body strength but calls for serious core work.

Find out more: coloradokiteforce.com, kitemare.com m

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Consumer: Redeemable at retail locations only. Not valid for online or mail-order purchases. Retailer: Irwin Naturals will reimburse you for the face value plus 8 (cents) handling provided it is redeemed by a consumer at the time of purchase on the brand 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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ICE ICE, BABYIf the idea of defying gravity while cling-ing to the surface of a frozen waterfall seems daunting, don’t sweat the cold stuff. Thanks to advances in safety equipment and some brilliant redesigns of tradi-tional mountaineering tools, ice climbing is a sport almost anybody can try.

“I like to think of it as vertical yoga,” says longtime mountain-eering guide Kevin Koprek, manager of the Ouray Ice Park (ourayicepark.com). Unlike rock climbing, ascending ice is more about balance and technique than it is about strength. If you and your kids are fit enough to do a two-mile hike, then the entire family can try ice climbing, says Koprek.

The best news? In Colorado we have one of the most popular ice climbing destina-tions right in our backyard. The Ouray Ice Park not only offers gallons of frozen ice climbing pleasure, but has multiple outfit-ters offering equipment rentals, lessons and guided tours. Visit the ice park’s website for recommendations.

Snow bikingIn 1987, winter trail riding was revolution-ized when bike companies introduced specialized rims and extra fat tires. Now, fat-tire, cold-weather-loving bikes are one of the hottest trends in the cycling industry, according to Jon Cariveau, marketing manager for Moots, a custom-bike manu-facturer in Steamboat Springs.

Why Try IT: If you can ride a mountain bike, you can ride a fat bike. The snow creates more resistance, which requires more effort and slower speeds. That doesn’t mean you’re limited in where you can go. Fat bikes are permitted on any trail in the

winter that a standard bicycle is allowed on in the sum-mer. Enthusiasts recommend taking a seat, spinning at a comfortable cadence and just enjoying the adventure.

Where TO Try IT: Sterling Mudge with Leadville’s Cloud City Wheelers, asserts that Lake County is one of Colora-do’s best areas for snow biking,

with more than 50 miles of groomed trails. Cariveau suggests Emerald Mountain in Steamboat Springs, which boasts an ex-tensive network of snowshoe trails that are also ideal for biking.

TOP TIPs: Fat bikes range from $1,000 to $8,400. If you’re not ready to take that plunge, many bike shops offer fat bikes as part of their demo fleet (rates average about $50 per day).

FInd OUT mOre: cloudcitywheelers.com, steamboat-chamber.com for routes, as well as 303cycling.com for a list of popular Boulder-area trails. m

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CONSUMER: Limit one coupon per customer. Only original coupon is valid. No copies or facsimiles will be accepted. Non-tranferable.

© 2013 IZZE BEVERAGE CO.

IZZE.COM

FRUIT JUICE AND SPARKLING WATER NO ADDED SUGAR

MANUFACTURER’S COUPON EXPIRES 05/31/14

Retailer Instructions: Sun Valley Dairy will reimburse you the face value of this coupon plus 8 cents handling for coupons redeemed in accordance with this offer. Invoices proving purchase of sufficient stock to support coupon submissions must be provided upon request. Consumers are limited to one coupon per purchase and are responsible for all taxes. Cash value is .0001 cents. Send all coupons to: to CMS Dept. # 922021, Fawcett Drive, Del Rio, TX 78840.

Save $1.00 off any four (4)

Single serveVoskos Greek

Yogurt

VoskosTearAwayJanUpdated2.indd 1 1/23/14 10:42 AM


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colorado proud.

Noosa. It’s Australian for ... Yogurtaussie transplant and Noosa founder Koel thomae talks about grass-eating cows, grassroots business practices and why, when it comes to the recent yogurt explosion, it’s not all greek to her.

On the inspiration: “The genesis of Noosa in the U.S. was purely my desire to eat what I think is the most delicious yogurt in the world [Queensland Yoghurt] more than the one time a year I go home to visit my family.”

On the sales pitch: “Over lunch and a couple beers, I convinced Queensland’s family owners to let me launch their product here under the name Noosa.”

On the second sales pitch: “I was in my local Boulder coffeeshop one day when I saw a flyer for Morning Fresh Dairy, also a family-run business. I love that they are a farmstead operation and they don’t feed their cows growth hormones, [which aligns with Queensland’s practices], so I pitched them the idea to be our primary milk supplier.”

On the inside scoop: “People sometimes miss the fact that we’re produced onsite [at Morning Fresh Dairy]. Morn-ing Fresh cows are milked less than 50 meters away from where we’re producing the yogurt. As we’ve grown, we’re also sourcing milk from other family-owned farms in Colorado. We’re very committed to that. When you can work so closely with the farm-ers, you know the quality of the milk. And because milk is the main ingredient, producing the yogurt onsite reduces our footprint and allows for traceability.”

On what’s in each scoop: “Aussie-style means it’s made with whole milk plus a touch of cream that gives it that won-derful creamy mouthfeel. All 10 flavors (except plain) are infused with locally sourced honey in addition to their respec-tive all-natural pureed fruit. It’s a full-fat,

very indulgent product, so we’ve claimed a niche among people who understand

the health benefits of Greek yogurt (protein, healthy bacte-ria, etc.) but maybe don’t love it. We’re about producing the best- tasting yogurt on the market. We’re not the lowest in calories, but we’ll always be the most deli-cious. I can guarantee that.”

On the best way to scoop: “In Australia, we just dig in; a bite might have just a lit-tle bit of the fruit or a lot. Stirring breaks down the creaminess. We suggest just digging in and taking delicious random bites, but a lot of people like to stir, and we don’t want to mess with that.”

“We’re not the lowest in calories, but we’ll always be the best- tasting. I can

guarantee that.”

MAR5893_BB Optum Wellness Ad_122013

Trim size: 7.25 in wide by 9.75 in tallBleed size: 8.625 in wide by 11.125 in tallCoupon (Separate from Ad): 3.625” x 2.25” (one sided)

OPTION 2

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MANUFACTURER’S COUPON EXPIRES: 4/24/2014

Save $1.50on any one (1) Burt’s Bees®

product (excluding lip products)CONSUMER: LIMIT ONE COUPON PER PURCHASE of products and quantities stated. LIMIT OF 4 LIKE COUPONS in same shopping trip. Coupons not authorized if purchasing products for resale. Only original coupons accepted. Copying, selling, reposting or auctioning of coupons is prohibited and constitutes fraud. Overage will not be provided in exchange for any coupons (i.e., NO CASH BACK). You pay sales tax. Valid in USA, APOs & FPOs only. Void where taxed, restricted or prohibited. RETAILER: You are authorized to act as our agent to redeem this coupon in accordance with the Burt’s Bees coupon redemption policy (available upon request). We will reimburse you for face value plus $.08 handling. Send coupons to P.O. Box 880409, El Paso, TX 88588-0409. 0792850-022378

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