LiveRight With Shopright - January, 2009

8/14/2019 LiveRight With Shopright - January, 2009

1/44

NUARY 2009

LIGHT, EASY(and low-calorie!)

SUPPERS

10ways toKICK-START

YOUR METABOLISM

BEST BEAUTYCHANGESto make now

[+]PLUSBetter sleep, naturally

Healthy weight loss aid

Folate fact

New year,

NEW YOU


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Find more information at WeightWatchers.com/sensiblefoods

For every Weight Watchers product you buy, you earn credits towards fantastic rewards. Learn more at www.WWIncredibleRewards.com

WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC and is used under license. WEIGHT WATCHERS for services and POINTSare the registered trademarks of Weight Watchers International, Inc. and are used under license. 2009 Weight Watchers International, Inc. All rights reserved.

S EN S I B L E
http://weightwatchers.com/sensiblefoodshttp://www.wwincrediblerewards.com/http://weightwatchers.com/sensiblefoodshttp://www.wwincrediblerewards.com/


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S H O P R I T E . C O M 3

INSIDE

JANUARY 2009

12

Custom Publishing Editor: Susan Enfield Esrey | Art Director: Vicki Hopewell | Custom Publishing Designer: Andrew Blanchard

Photo Coordinator: Erin Manning | Editor in Chief: Nancy Coulter-Parker | Managing Editor: Katy Neusteter | Senior Editor: Radha Marcum

Senior Food Editor: Elisa Bosley | Production Director: Chris Powell | Production Project Managers: Jessica Lyon | Director, Custom Publishing: Bill Crawford

Editorial & Sales Office: 1401 Pearl Street, Boulder, CO 80302, phone 303.939.8440, fax 303.440.8884This magazine is published 12 times a year by Penton Custom Media, 1401 Pearl St., Boulder, CO 80302, 303.939.8440, fax 303.440.8884. Copyright Penton Media Inc. All rights reserved including

the right to reproduce in whole or in part.

*The information in this magazine is not intended as medical ad vice and should not replace the advice of your physician.

kLiveRight with ShopRite is printed on elemental chlorine-free paper made from 30 percent postconsumer waste. By using this environmentally friendly paper, LiveRight with ShopRite will save

the following resources this year: TREES: 53; WASTEWATER: 17,839 gallons; ENERGY: 31 million BTUs; SOLID WASTE: 4,454 pounds; GREENHOUSE GASES: 10,796 lbs. CO2 equiv. Calculations are estimates based

on research by Environmental Defense and the Paper Task Force.

[news & notes]

Trying to kick a cough? 5

Are you getting enough folate? 6

Lemon twist 6

3 supplements for

healthy weight loss 8

Best produce bet now: Quinces 10

[wellness]

Supercharge yourself 12

[food]

Lighten up 18

Midwinter wonders 25

[healthy living]

Stunning! 34

Clean sweep 39

[be well]

Sleep better tonight 42

Dear Consumers,

If you had to change something about your life, what

would it be? Would you make a drastic change or maybe a small

one? With the start of the New Year comes the opportunity to

begin with a clean slate.

Jump-start your metabolism. If you would like to lose some

excess weightbut the annual January fad diet has failed you in

the pastcheck out our health-focused tips on how to rechargeyour lagging metabolism on page 12.

You are what you eat. After the big holiday indulge, its time

to rededicate yourself to eating a healthier diet. Turn to page 18 for

our quick, fresh supper ideas.

Take comfort. Its chilly outsidethe perfect time to warm up

with healthy suppers that celebrate the earthy flavors of winter

produce, from leeks and wild mushrooms to juicy pears. Youll find

five inspiring recipes starting on page 25.

You look gorgeous, dahling. Every girl has her beauty routineand just enough time in the day to complete it. But we could all

use a few new, simple tips, right? On page 34, youll find natural

beauty experts top advice to keep you glowing year-round.

Enhancing your health and wellness is our top priority atLiveRight

with ShopRite. Heres to a Happy New Year and many more

healthy years to come!

Your Friends at ShopRite
http://shoprite.com/http://shoprite.com/


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news & notes

Trying to

kick a cough?Try these tips from natural health experts

Even after a viral infection is long gone, damaged

tissues in air passageways may take weeks or even

months to heal says Steven Boas, MD, founder of

Childrens Asthma, Respiratory, and Exercise

Specialists in Glenview, Illinois. In most cases,

medication wont make airways heal quicker.

To speed healing naturally, take these steps.

* Keep indoor air moist by running a humidifier,particularly if you live in a dry climate.

* Try not to cough harshly.

* Avoid cough suppressants, which generally are noteffective at this stage, as well as antihistamines,

which can further dry out airways.

* If possible, stay inside during very coldweathera strong trigger for coughing.

* Avoid dairy and other mucus-producing foods,which can slow the healing process.

* Drink herbal teas with soothing ingredientssuch as licorice.

* Try herbal cough remedies with ingredientssuch as wild cherry bark.

* Minimize exposure to other infections, whichcould cause further damage.

* Be patient. The body has a natural healingprocesslet it run its course. Christine Spehar

Sources: Chris Henderson, ND, LAc, Calistoga, California; Subhuti

Dharmananda, PhD, director and founder, Institute for Traditional Medicine,

Portland, Oregon.



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Lemon

twistAdd citrus to your tea toboost antioxidant action

Researchers have found that

catechins, the powerful antioxidantsin tea, are easily destroyed by the

digestive process. The good news:

Adding juice, milk or dairy alternatives,

or ascorbic acid (vitamin C) can help

more of the antioxidants survive the

trip through your gut.

During the study, postdigestion

levels of catechins with tea alone

measured less than 20 percent. Adding

an equal part of soy or cows milk

boosted catechin levels more than

50 percent; adding rice milk raisedlevels almost 70 percent. But maximum

benefit was found by adding 30 mg of

ascorbic acid (74 percent increase) or

vitamin Crich lemon juice (a whopping

98 percent).

Catechins are particularly high in

green teas (5085 mg per gram,

compared to 550 mg per gram of

black tea). They have been touted to

support health and fight off disease.

Chris OBrien

news & notes

WHAT IT IS: A naturally occurring B vitamin found in dark leafy

greens, citrus fruit, beans, and peas. Folic acid is the synthetic form

added to foods and supplements.

WHY TAKE IT: Youre pregnant or considering getting pregnant.

Folate helps create red blood cells, DNA, and RNA. It also can

reduce heart disease risk by helping metabolize the amino acid

homocysteine, which in high levels is a risk factor for cardiovas-

cular problems. It may even lessen the impact of environmental

pollution. Research also shows folate supplementation can help

reduce blood levels of arsenic, a chemical element that existsnaturally in groundwaterbut can accumulate in greater concentra-

tions via runoff from insecticides, lumber-treatment products, and

other industrial processes. Even at 10 parts per billion, the amount

now allowed in drinking water by the EPA, arsenic has been linked

to different types of cancer, cardiovascular disease, diabetes, and

skin problems.

DOSE: Adults should aim for 400 mcg dailythe average found in

most multivitamins and folic-acid supplements. Pregnant women

can take 600 mcg daily. Christy Mercer and Tiffany Plate

Consult your medical practitioner for a dose thats right for you.

Supplements 101

Are you getting

enough folate?

Dark leafy greens, citrus

fruits, beans, and peas are

great sources of folate.

6 L I V E R I G H T W I T H S H O P R I T E | J A N U A R Y 0 9


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Visit pillsburybaking.com for more great recipe ideas.

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8/44

supplements for

3| 1 | Green teaThe same antioxidant compounds, or polyphenols, that makegreen tea a potent protector against cancer and heart disease

also aid weight loss efforts, say researchers.

To successfully lose weight, the body must increase energy

expenditure. A unique polyphenol in green teaepigallocatechin

gallate, or EGCGincreases calories burned by stimulating

production of the hormone noradrenaline. Overall, green tea

contains far more polyphenols than black tea because its leaves

are not fermented before steaming and drying. And heres the best

part: Unlike stimulant-based diet drugs, green tea doesnt increase

heart rate or trigger dangerous heart rhythm disturbances.

Notes: Green tea contains only half the caffeine of coffee, but

those who are sensitive to caffeine need to be aware that it, too,can cause nervousness, insomnia, irritability, and headaches.

Aim to drink about four cups of green tea daily. Or take a

standardized liquid extract or capsules; always follow dosage

recommendations.

| 2 |Garcinia cambogia, or HCAA small purple fruit native to Southeast Asia, Garcinia cambogia

has a sweet-sour flavor thats earned its common name: Malabar

tamarind. (On the shelves, youll find concentrated fruit extracts,

usually labeled as hydroxycitric acid, or HCA.) Research studies

show that HCA both inhibits enzymes that convert carbohy-drates into fat and puts the brakes on appetite.

Although clinical studies havent unequivocally proven

HCAs effectiveness, a group of researchers at Georgetown

University found that a highly soluble, standardized form of HCA

reduced nearly three times as much body weight as diet and

exercise alone.

Notes: Because of its traditional use as a food, Garcinia

cambogia is considered safe. For weight loss, take 2501,500 mg

of HCA three times daily, preferably 30 to 60 minutes before

meals. Avoid eating a high-fiber diet, which can interfere with

HCAs absorption.

healthyweight loss

| 3 | GlucomannanA soluble fiber, glucomannan is derived from the root of the nativ

Asian konjac plant, also called elephant yam.

Glucomannan can absorb up to 200 times its weight in wate

so it provides feelings of fullness that make sticking to a diet easie

The fiber supplement also reduces fat absorption, promotes bloo

sugar control, lowers cholesterol and triglyceride levels, an

encourages the growth of beneficial intestinal bacteria, improvin

gut health.

Notes: Take 1 gram with 8 ounces of water approximately on

hour before a meal, three times a day. Laurel Vukov

news & notes



9/44

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10/44

{january:

Quinces}

Best produce bet now

SELECT*Golden yellow, firm quinces resemble

slightly lumpy pears. Their lovely scent can fill

a room, but they need heat to mellow their tannic

taste. When cooked, quinces turn sweet-tart,

reminiscent of pineapple, with a rosy hue. Ripen

at room temperature until fragrant; refrigerate up

to three weeks.

SERVE*After rubbing off any fuzz, stand fruit uprightand slice carefully down along four sides. Discard core; peel

sections with a vegetable peeler. To stew, mix 4 cups water; 1/2 cup sugar; 1/2 cup honey; about 3 cored, peeled, and

quartered quinces; and 1 tablespoon lemon zest. Add cinnamon, nutmeg, ginger, and vanilla to taste. Simmer 45

minutes, until tender. Use as you would cooked apples, in sweet or savory sauces. With their high pectin content,

quinces make excellent jams and jellies. Substitute in any apple jelly recipe; add a little chopped chili pepper for heat.

You can also toss raw, peeled quince into lamb or beef stews, or cook alongside a roast, with cubed sweet potatoes

and onions. Elisa Bosley

news and notes

1 0 L I V E R I G H T W I T H S H O P R I T E | J A N U A R Y 0 9

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11/44
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12/44

a

Nutrition

Start the day right. When you dont eat breakfast, yousabotage your metabolism, and youll have sugar cravings

later, says Mark Hyman, MD, author ofThe Ultrametabolism

Cookbook(Scribner, 2007). Eat a protein-rich breakfast to

kick-start your system and to get essential amino acids

that help you feel full longer. Although you may be tempted

to skip lunch in an effort to dodge calories, dont. Skipping

meals creates a ministarvation in between that interferes

with metabolism, says Hyman. Eat three meals a day, plus

a snack or two in between. And stop eating two to three

hours before bedtime. If you sleep with food in your

stomach, you store it and dont burn it, Hyman explains.

yourselfUp your energy levels and lose weight

with these metabolism-boosting strategies

BY PAMELA BOND

s we get older, we get wiser. We also tend to lament lagging

metabolism, the complex process by which the food we eat gets

converted into energy. But adding birthdays doesnt necessarily

dictate this slowdown. You may be exercising less often or less

vigorously than before. Following yo-yo diets over the years may

have ended up costing you more calorie-burning muscle than fat.

Whatever the reason, the good news is that adopting a few

effective natural strategies can recharge your metabolism

to fast-track your body back into great shape for the long haul.

Supercharge


wellness


13/44

Forgo fake foods, particularly trans fats.

Highly processed and nutrient-devoid ingredients

pretend to be food and can interfere with

metabolism, according to Hyman. Trans fatswhich

can lurk in cookies, crackers, margarine, and fastfoodare well known for raising total and LDL (bad)

cholesterol and lowering HDL (good) cholesterol.

They also thwart dieters best efforts by binding to

cell receptors that regulate metabolism.They slow

metabolism and fat burning, and reduce insulin

sensitivity, so youre more likely to gain weight,

says Hyman.

The government now requires manufacturers to

list trans-fat amounts on labelsa great stepbut

buyers beware: Labels can say zero trans fats if

a product contains less than 0.5 gram per serving.

Hyman cautions that even trace amounts of transfats hinder metabolism, so he recommends scouring

ingredient lists and avoiding foods that contain

shortening or any type of partially hydrogenated

vegetable oil.

Try organic. Are you the type who always plateaus

at the same weight? Toxins could be to blame.

A study published in Obesity Reviews found that

pesticides (such as organochlorines, DDT, and

polychlorinated biphenyls, from industrial pollution)

are usually stored by the body in fat tissue. During

weight loss, they can get released and poison fatburning by reduceing thyroid hormone levels and

interfering with the bodys ability to rev up metab-

olism. Toxins also inhibit appetite control. Choosing

organically produced foods is a good step toward

countering this possible effect.

Get savvy about blood sugar. The idea that your

thighs expand when you look at a loaf of bread isnt

so far off. Calories matter, but the type of calories you

consume may be more important. Lieberman recom-

mends focusing on low-glycemic foods. A foods

glycemic index is a numeric value given to the rate atwhich the food raises your blood sugar. High-glycemic

foods, such as white rice, plain bagels, and potatoes,

cause blood sugar to take off, which quickens your

bodys release of insulin and wreaks havoc on your

metabolism. Instead, eat low-glycemic beans, whole

grains, and vegetables, which not only keep blood

sugar in check, but also fill you up fast, says Shari

Lieberman, PhD, CNS, author ofDare to Lose (Avery,

2002). One caveat: Make sensible food choices.

Pound cake has a low-glycemic index because it has

lots of butter, but, of course, that shouldnt be

included, says Lieberman.

S H O P R I T E . C OM 1 3

wellness


14/44

Herbs and supplements

Sip green tea. Although green tea has less

metabolism-fueling caffeine than a regular cup of joe, it

may pack more metabolism-revving nutrients. Recent

research shows that green teas catechin-polyphenolcalled epigallocatechin gallate (ECGC) works with

caffeine to supercharge your metabolisman energizing

effect that lasts longer than consuming caffeine alone.

Brewed green teas have varying levels of caffeine and

polyphenols, so if youre serious about weight loss,

Lieberman recommends taking a standardized extract

that contains 50 mg of caffeine and 90 mg of ECGC three

times a day before meals.

Get your daily dose of fish oil. Studies show that

fatty fish and fish oil seem to help melt away pounds in

overweight individuals, especially when combined withexercise. The omega-3 fatty acids in some fish power

up insulin sensitivity, which prevents the loss of muscle

mass. Fish oil has the opposite effect of trans fats,

says Hyman. It turns on metabolism and decreases

inflammation. He recommends taking 12 grams of fish

oil a day.

Try conjugated linoleic acid (CLA). A naturally

occurring compound found in meat and dairy products,

CLA shows promise for reducing fat and increasing

muscle, which, in turn, steps up metabolismat least in

animals. One small study on humans found that dieterstaking CLA lost more body fat than those taking

a placebo, though both groups shed the same number of

pounds. Thats because its not pounds, per se, that CLA

targetsbut rather fat, which actually weighs less than

muscle. By interfering with lipoprotein lipase,

a substance that encourages your body to store fat, CLA

can even help you burn flabget thiswhile sleeping.

CLA reduces overall body fat, but in particular it works

well for the belly and legs, Lieberman says. Few, if any,

other supplements target those soft spots. Take 33.4

grams of CLA daily in divided doses with meals.


wellness

Research shows that green

teas catechin-polyphenol

works with caffeine to

supercharge your metabolism.


15/44

START YOUR DAY THE ORGANIC WAY!

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16/44

Lifestyle

Add strength training.To lose weight, you need to move more,

right? Yet not every type of exercise yields the same benefits. Heres

why: Yo-yo dieters often end up losing muscle and gaining back fat.

Aerobic exercise is great for burning calories and stored body fat, andfor raising metabolism for a couple of hours after each session. But dont

forget weight training to build your muscle massyoull reap long-

lasting rewards. Muscle tissue is more metabolically active; it burns

more calories than fat tissue. Research has shown that though weight

training doesnt burn as many calories as cardio, it significantly

increases average daily metabolic rate. A well-rounded routine should

include aerobic exerciseat least 30 minutes three times a weekplus

plenty of strength training using weights, Pilates equipment, balls,

rings, and anything else that helps you build muscle.

Sleep more. Scientists have discovered that sleep deprivation increases

ghrelin, the hunger hormone, and decreases leptin, the hormone thatmakes you feel full. The end result: You cant stop craving high-calorie,

high-carbohydrate foods. Plus, sleep helps lower levels of cortisolthe

stress hormone that leads to beer gut syndrome. Get at least eight hours

of zs each night to keep your body humming along.


wellness

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food

WEARY OF RICH HOLIDAY FARE?

THESE QUICK, FRESH SUPPERS SCORE

HIGH ON FLAVOR, LOW ON FAT

Lighten up



19/44

food

S H O P R I T E . C O M 1 9

Chicken withMango-Cherry SalsaServes 4 / A snappy salsa made from frozen fruit adds a

light, fresh flavor to easy-cooking boneless chicken breasts.

Serve with a side of braised greens or green beans.

Recipe by Lisa Turner.

4 boneless, skinless chicken half-breasts

2 teaspoons paprika

1 tablespoon olive oil1 cup low-sodium chicken broth

2 cups frozen mango cubes,

partially thawed and chopped

2 cups frozen pitted sour cherries,

partially thawed and chopped

1 bunch scallions (or 8 slender green onions),

sliced, mostly white parts with some green

2 small serrano peppers, seeded

and finely chopped (add more to taste)

3 tablespoons coarsely chopped fresh cilantro

Juice from 1 medium lime

Fresh cilantro sprigs, for garnish1. Wash chicken breasts, pat dry, and sprinkle both

sides with salt, pepper, and paprika. Coat a large

skillet with cooking spray and add oil; heat on

medium. Brown chicken breasts on each side. Add1/2 cup of the chicken broth; cover and cook on

medium 4 minutes, then turn and cook until done,

812 minutes, depending on thickness. Add more

broth if needed.

2. While chicken is cooking, place mango, cherries,

scallions, serrano pepper, cilantro, lime juice, and

salt to taste in a bowl; stir to mix. (Makes 2 cups.)Transfer chicken to individual plates and top with

mango-cherry salsa. Garnish with cilantro sprigs.

PER SERVING (with 1/2 cup salsa)* 261 cal, 19% fat cal,6g fat, 1g sat fat, 68mg chol, 29g protein, 25g carb, 4g fiber,

155mg sodium

Brown Rice and Hempseed SaladServes 2 / Hempseed delivers an excellent dose of good fats, which

reduce inflammation and fuel the brain. Raw parsley, carrots, onions,and lime juice add fiber, vitamins, live enzymes, and a zingy taste. Youll

feel very clean after youve eaten this. Follow with a hot cup of detox

tea, if you like. Recipe by Donna Prizgintas.

1 cup cooked brown rice

1/2 cup shelled hempseed

1 cup chopped flat-leaf parsley

1 cup grated carrots

2 tablespoons chopped fresh mint

1 bunch (13/4 ounces) chopped fresh cilantro

2 tablespoons finely chopped green onions

2 teaspoons dried basil, crushed between your fingers 1/2 teaspoon crushed red pepper flakes

or dried Aleppo pepper2/3 cup fresh lime juice (about 4 limes)

2 tablespoons pure maple syrup

1/4 teaspoon sea salt, or to taste

Freshly ground black pepper

1. Combine all ingredients; toss and serve.

PER SERVING * 467 cal, 40% fat cal, 22g fat, 2g sat fat, 0mg chol,15g protein, 57g carb, 6g fiber, 357mg sodium

{DETOX}

{LOW CAL}


20/44

food


Use already-peeled shrimp and

prewashed, bagged spinach to

make these healthy tacos in a snap.

Kale and Black Bean TacosServes 4 / These veggie tacos rely on easy-to-keep staples, such as

canned beans, frozen corn, and prepared salsa. If you cant find queso

cotijaa firm Mexican cheesesubstitute crumbled feta or shreddedMonterey Jack. Recipe by Lisa Turner.

1 tablespoon olive oil

1 small red onion, halved and thinly sliced

3 cloves garlic, minced

1 teaspoon ground cumin

1 small head kale (about 51/2 ounces),

tough stems removed, cut in large pieces

1 15-ounce can black beans, rinsed and drained

1 cup frozen corn kernels

24 ounces queso cotija, chopped8 6-inch corn tortillas

1/4 cup prepared, low-sodium salsa, or more to taste

1 medium avocado, cubed (optional)

1. In a large skillet, heat olive oil on medium heat. Add onion

and garlic; sprinkle with cumin, stir to mix, and saut for

2 minutes. Add kale to skillet. Stir or turn with tongs to coat

with oil, cover and cook for 2 minutes, until just tender and

bright green. Add beans and corn, and cook for 2 minutes

longer to warm through. Add queso and stir to mix. Season

with salt and pepper.

2. While kale is cooking, warm tortillas in a microwave. Placetwo warm tortillas on each plate and divide kale mixture

among them. Top with salsa and avocado, if desired.


{ LOW CAL}

Lemon-Ginger Shrimpwith Baby SpinachServes 4 / A bright, citrusy sauce enlivens already-peeled

shrimp and prewashed, bagged spinach leaves. Use orange

juice from concentrate for added ease. Serve with a simplesalad of mixed greens topped with walnuts, dried cranber-

ries, and crumbled feta cheese, and a slice of warm, whole-

grain bread. Recipe by Lisa Turner.


2 teaspoons chopped garlic

1 pound large raw shrimp, peeled and deveined

1 3-inch segment fresh ginger, grated1/2 cup fresh orange juice

Juice from 1 large lemon

1 9-ounce bag prewashed baby spinach leaves

1. In a large skillet, heat oil and add garlic and

shrimp; toss to coat with oil. Cook on medium-

low for 1 minute. Squeeze grated ginger over pan

to extract juice; discard solids. Add orange and

lemon juice, stir to mix, and cook, covered, for 34

minutes longer, until shrimp is cooked through.

2. Using a slotted spoon, transfer shrimp to separate

bowl. Turn off heat; add spinach and stir or use

tongs to coat leaves with sauce and cook for 1530

seconds, until just wilted. Arrange shrimp on serv-

ing plates beside spinach, and serve immediately.

PER SERVING * 189 cal, 27% fat cal, 6g fat, 1g sat fat, 172mgchol, 25g protein, 9g carb, 2g fiber, 220mg sodium

{ LOW CAL}


21/44

Little Steps.

Big Difference.This year, its all about the little things you can do for yourself like taking the stairs or enjoying a healthy snack.

And with plenty of delicious, convenient choices from Nestl, making those little changes will be easier than ever.

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food


QUICK TIP * EACH DETOXMEAL USES COOKED BROWN RICE,

SO MAKE A POT EARLY IN

THE WEEK AND REFRIGERATE.

Zen StewServes 4 / This meal delivers live probiotics (or beneficial bacteria)

through miso, plus valuable minerals from nori, a dried seaweed. Ramps,

or very young leeks, are one of springs first green foods; if you cant

find them, substitute green onion or chives. Look for spicy nori strips in

the Asian foods section. Recipe by Donna Prizgintas.

2 ounces shiitake mushrooms

1 cup water

1 cup low-sodium vegetable broth

1/2 cup roughly chopped red onion

1/3 cup thinly sliced carrot

1 cup cooked brown rice

4 ounces soft tofu, cut into 1/2-inch cubes

1/2 ounce tender ramps or green garlic

(or 1 green onion), cut into small slivers

21/2 ounces baby spinach

1/3 cup chickpea miso paste

1/2 cup warm water

1 ounce spicy nori strips, cut into 1/4-inch-wide strips

1. Remove stems from mushrooms and discard. Slice caps.

2. In a saucepan, heat water and broth; add mushrooms, onion,carrot, rice, and tofu. Bring to a low boil and cook for 5 min-

utes. Remove from heat. Add green garlic and baby spinach;

stir until spinach begins to wilt.

3. Combine miso with warm water, stirring to dissolve all lumps.

Add to soup and mix. Serve in large soup bowls, topped with

nori strips.

PER SERVING * 146 cal, 9% fat cal, 2g fat, 0g sat fat, 0mg chol, 7g protein,30g carb, 6g fiber, 638mg sodium

Roasted Asparagus with LentilsServes 2 / According to Traditional Chinese Medicine,

asparagus is a natural detoxifier; it also contains inulin,

a carbohydrate that increases beneficial gut flora.

Cayenne pepper, surprisingly, is soothing for your innards,

unlike other peppers, which can irritate. Recipe by DonnaPrizgintas.

3/4 cup dried red lentils

1 1/2 cups water

2 large cloves garlic (or more to taste), minced1/4 teaspoon cayenne pepper

1 teaspoon ground coriander

1 bunch (1 pound) asparagus, tough ends

trimmed

Olive oil cooking spray

Zest of 1 medium lemonJuice of 1/2 medium lemon

1 cup cooked short-grain brown rice

4 green onions, green tops only, finely chopped

1. In a small saucepan, combine lentils, water, garlic,

cayenne, and coriander. Bring to a boil, reduce

heat, cover, and simmer for about 15 minutes.

2. Meanwhile, preheat oven broiler and place oven

rack as close to heat as possible. Spray a baking

sheet with oil; spread asparagus on it in a single

layer. Coat asparagus with cooking spray and

sprinkle with salt and pepper. When broiler isvery hot, cook asparagus 35 minutes, until crisp.

Remove from oven and transfer to a large plat-

ter to cool a bit. Add half of lemon zest and juice,

tossing to distribute flavors.

3. When lentils are tender, stir in cooked rice and

green onions. Salt and pepper to taste. To serve,

fill two shallow bowls with grain mixture and top

with roasted asparagus; drizzle remaining lemon

zest and juice over all.

PER SERVING * 419 cal, 6% fat cal, 3g fat, 1g sat fat,0mg chol, 26g protein, 78g carb, 15g fiber, 17mg sodium

{DETOX

}

{DETOX}


23/44

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food

Earthy ingredients to warm winter nights

w

ith a chill in the air, our bodies crave rich-tasting meals that warm and comfort us to the

tips of our thawed-out fingers and toes. These savory suppers fit the bill perfectly, making the most of

hearty root vegetables and other winter farebut going easy on butter, heavy cream, and other less-

healthy fats. Wow your family or invite good friends over, build a fire, and savor the season.

Midwinterwonders

Arugula, Pear,and Toasted Hazelnut Salad

Serves 4 / Serve this with Pasta with Creamy Wild

Mushroom Sauce (page 26).

2 ounces hazelnuts8 ounces prewashed baby arugula

1 tablespoon fruity extra-virgin olive oil

Juice of 1/2 lemon

2 ripe pears, preferably Bosc, cut into1/2-inch-wide spears

1. Place hazelnuts in a small skillet over medium-

high heat. Toss continuously until skins begin to

crack and they emit a toasty aroma, 5 minutes.

Pour hazelnuts into a kitchen towel. Rub them

against each other through the towel to remove

loose skins. (Not all the skins will come off, but thebitter, burnt ones will.) Chop and set aside.

2. Place arugula in a large salad bowl. Sprinkle with

salt and drizzle with olive oil; toss to coat. Squeeze

lemon over leaves, add freshly ground pepper, and

toss briefly. Taste and adjust seasonings.

3. Put arugula on plates, arrange pears on top, and

sprinkle with hazelnuts.

PER SERVING * 183 cal, 56% fat cal, 12g fat, 1g sat fat, 0mgchol, 4g protein, 18g carb, 5g fiber, 16g sodium

BY SANDRA SINCEK

S H O P R I T E . C O M 2 5


26/44

food

Pasta with CreamyWild Mushroom Sauce

Serves 68 / The pasta can be made using only cremini or buttonmushrooms, but adding a few wild mushrooms gives a more interest-

ing flavor. Truffle oil is a splurge, but it keeps in the refrigerator for

months and is a great secret ingredient to complement earthy

flavors of any root vegetables, pasta, or rice. Serve topped with

shaved Parmesan cheese.

1 8-ounce package whole-wheat or high-fiber spaghetti

2 medium leeks

1 tablespoon extra-virgin olive oil

16 ounces presliced cremini or button mushrooms

8 ounces fresh wild mushrooms (such as chanterelle,

shiitake, or porcini), sliced5 cloves garlic, minced or pressed

2 medium shallots, finely chopped

1 tablespoon butter

8-10 large whole sage leaves

1 1/2 cups low-fat (1 percent) milk

4 ounces plain goat cheese, crumbled

1/2 bunch (1/3 cup) chopped fresh parsley

1 teaspoon truffle oil or 1 tablespoon butter, melted

Fresh sage leaves, for garnish

1. Bring a large pot of salted water to boil. Cook pasta until

al dente, stirring occasionally to prevent sticking.2. Meanwhile, cut leeks lengthwise and wash carefully. Thinly

slice white parts crosswise (discard greens). Over medium

heat, coat bottom of a 12-inch skillet with olive oil. Add

mushrooms and saut until just brown and moisture has

evaporated. Add leeks, garlic, and shallots; saut until

leeks are soft and garlic is fragrant (add water if needed

to prevent burning).

3. Move leek mixture to one side of pan. Increase heat to

medium-high, then add 1 tablespoon butter and sage

leaves to the empty side. Cook until butter turns golden

brown and sage leaves are wilted and crispy on the edges.

Break apart leaves with a wooden spoon or spatula. Addmilk and goat cheese. Stir cheese into milk, scraping up

any brown bits from pan, until cheese melts and mixture

thickens. Stir in parsley, plus salt and pepper to taste. Fold

all ingredients together and turn heat to low.

4. Drain pasta. Drizzle truffle oil or melted butter over sauce

and fold to combine. Add pasta to sauce and toss well to

coat. Garnish with fresh sage leaves.


Wilted Swiss Red Chardwith Garlic and Goat Cheese

Serves 4 / Serve this with Chicken Breasts with Steam-RoastedParsnips, Leeks, and Thyme (page 28).

5 cloves garlic


1 large bunch red Swiss chard, stems removed, leaves

washed and roughly chopped

2 ounces goat cheese, crumbled

1. Peel garlic. Crush each clove with the side of a kitchen

knife until flat.

2. Over medium-low heat, coat bottom of a saucepan with

olive oil. Add garlic and saut, turning once, until bothsides are golden (23 minutes). Do not allow garlic to

brown. Remove from pan and finely chop; set aside.

3. Increase heat to high and add chard to pan. Gently toss

just until wilted, 12 minutes. Transfer to a serving dish

and top with chopped garlic and crumbled goat cheese.




27/44

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Chicken Breasts with Steam-RoastedParsnips, Leeks, and Thyme

Serves 4 / Look for thinner parsnips; thick ones can be woody.

1 medium leek

1 pound parsnips, peeled, cored, and sliced into spears

2-3 teaspoons fresh thyme leaves, divided4 boneless, skin-on chicken breasts (4 ounces each)

1 sprig rosemary, leaves removed and chopped

1/4 teaspoon salt

1/4 teaspoon black pepper

1 tablespoon whole-wheat flour

3 tablespoons olive oil, divided

2 shallots, finely chopped

1 clove garlic, crushed

1/4 cup dry Marsala, sherry, or white wine (or water)

2 tablespoons chopped fresh Italian parsley,

2 tablespoons low-sodium soy sauce

1. Cut leek lengthwise and wash. Slice white part crosswise.

Place leek, parsnips, and half of the thyme in a dish with 1/4

cup water. Cover and microwave on high about 5 minutes.

Drain water, toss, and set aside.

2. Preheat oven to 400. Lay chicken, skin-side down,

on plastic wrap on a hard surface; cover with more

plastic wrap. Pound to 1/2-inch thickness. In a shallow

dish, mix rosemary, salt, pepper, thyme, and flour;

dredge both sides of chicken.

3. Add 1 1/2 tablespoons olive oil to parsnip mixture; toss

with salt and pepper. Roast for 15 minutes.4. Coat a 12-inch skillet with remaining olive oil and place

over medium-high heat. When oil is hot, place chicken

in pan, skin-side down, and brown for 23 minutes.

Turn and brown other side, 23 minutes. Transfer to

a platter, cover, and keep warm.

5. Reduce pan heat to medium-low and add shallots

and garlic. Saut for 12 minutes, until soft. Increase

heat to medium-high and add Marsala or other liquid,

scraping up brown bits. When liquid reduces by half

(about 1 minute), whisk in parsley and soy sauce.

6. Remove chicken skin. Surround chicken with parsnip

mixture and top with pan sauce.PER SERVING * 331 cal, 33% fat cal, 12g fat, 2g sat fat, 66mg chol,29g protein, 27g carb, 6g fiber, 538mg sodium

food


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Chipotle-Dusted

Steak on Autumn Greens

Serves 4 / Chipotle powders smoky-earthy flavor is delicious on

grilled or broiled meats.

2 top-blade or top-loin strip steaks

(about1

/2 pound each) 1/2 teaspoon powdered or granulated garlic

1/2 teaspoon chipotle chile powder, or more to taste

1/2 teaspoon salt

1 sprig fresh rosemary, finely chopped

1 teaspoon olive oil

1 tablespoon fresh lemon juice

1/2 tablespoon honey

1/2 tablespoon balsamic vinegar

2 tablespoons extra-virgin olive oil

1/2 tablespoon fresh thyme leaves

1/2 small shallot, finely chopped

1

/2 tablespoon chopped fresh Italian parsley8-10 ounces prewashed baby greens mix

3 Pink Lady or other red apples,

roughly cut into 1/2-inch cubes

2 ounces plain goat cheese, crumbled

4 ounces walnut pieces, toasted

1. Remove steaks from refrigerator 15 minutes before

broiling; place on broiler pan. Preheat broiler. In a small

bowl, mix together garlic powder, chipotle powder,

salt, and rosemary. Sprinkle steaks evenly with half of

chipotle mixture. Drizzle with1

/2 teaspoon olive oil andsmear into surface with the back of a spoon. Turn steaks

over and repeat.

2. In a large salad bowl, whisk lemon juice, honey, and

vinegar until thick. Continue whisking while drizzling in

2 tablespoons olive oil until emulsified. Add thyme, shallot,

and parsley; whisk until incorporated. Set aside.

3. Cook steaks until nicely browned, about 3 minutes per

side for medium-rare. Remove from oven, cover with foil,

and let rest 5 minutes.

4. Add salad greens and apples to bowl with vinaigrette.

Toss well and add salt and pepper to taste. Divide among

four dinner plates. Slice steaks across shorter dimensioninto 1/4-inch slices. Fan out across top of salad. Top with

crumbled goat cheese and toasted walnuts.


food


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Buy a combination o any 3 products (totaling $10.00 or more) rom Spectrum,Arrowhead Mills, Hain Pure Foods, Imagine or SunSpire

www.CookingClassOfer.comEnter 3 unique promotion codes (ound on specially marked packages)or a combination of unique promotion codes and UPC codes.

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s*Eat more fatNot just more fatbetter fat. Were obese but were also extremely

malnourished, says Esther Blum, MS, RD, author ofEat, Drink, and

Be Gorgeous (Chronicle, 2007). She blames hydrogenated oils for

afflictions ranging from cardiovascular disease to migraines to

chronically dry skin. Replace saturated fats with healthy ones, such

as omega-3 fatty acids, to regulate hormones and plump up skin bykeeping cell walls hydrated and flexible.

Blum suggests working omega-3s into your diet by eating

surprise, surprisewild salmon (either fresh in season, or frozen).

Salmon also contains astaxanthina carotenoid that gives its

flesh that reddish blush. A powerful antioxidant, astaxanthin is a

natural, internal sunscreen that protects skin from sun damage

and discoloration.

Try these 5 easy changes

for big beauty benefitsStunning!BY KATY NEUSTETER

ure, you can always change your brand of moisturizer or try a new facial peel.

But most of us have arrived at a beauty regimen that works, more or less. So how can

you achieve more lasting beauty without reinventing your daily wheel? We asked

experts to share their most effective lifestyle advice.

*Skip supersugaryfoods and drinksNothing destroys beauty faster than sugar, says

Blum. In addition to blocking the absorption of the

happiness-regulating chemical serotonin, synthetic

sweeteners such as high-fructose corn syrup adhere

to collagenthe protein that keeps skin elastic

making it stiff and inflexible. The result? Wrinkles.

Free-for-all sugar consumption causes blood

glucose levels to spike, increasing inflammation-

triggered edema and dark under-eye circles, says Kat

James, author of The Truth About Beauty (Atria,2008). Just 24 hours after quitting high-sugar drinks

and treats, some people see a reduced puffiness in

their faces.

Other easy upgrades: Eat a square of dark chocolate

on a full stomach Youll feed cravings without spiking

blood sugar levels as much as you would by eating

sweets on an empty stomach. And substitute

low-glycemic coconut flour for white flour in baked

goods. To cut sugar hankerings, take 50-100 mg of

SHTP before meals; or chew gymnema leaves to block

your ability to taste sugar.

healthy living



35/44

healthy living


Just 24 hours after quittinghigh-sugar drinks and treats,

some people see a reduced

puffiness in their faces.


36/44

*Guard your gumsAmericans love healthy smiles, yet 75 percent of us are stricken

by periodontitis, or gum infection, which can lead to absesses,

lost teeth, and even cardiovascular disease.

To keep bacteria from thriving in between teeth and under

gums, Sheila Wolf, RDH, a dental hygienist in San Diego and

author ofPregnancy and Oral Health (Radcliffe, 2004), recom-

mends brushing once a day with a make-at-home formula

composed of common kitchen ingredients. Mix 1/2 cup baking

soda with 1 teaspoon sea salt in a sealable container that you can

store in your bathroom. Before brushing your teeth, poura quarter-size dollop of the mixture into the palm of your hand.

(Make sure your hands are cleanyou dont want to introduce

bacteria into your mouth.) Next wet a very soft toothbrush with

half a cap of hydrogen peroxide and mix it into your palm until

a paste forms. Use as you would toothpaste. A natural neutralizer,

baking soda abrades stains on teeth and counteracts tooth decay

by changing the mouths pH; peroxide kills anaerobic bacteria

and lightens teeth; and salt heals and disinfects gums.

*Keep movingIts easy to gain weight during periods of intense anxiety at workor homeand its not just the comfort foods youre reaching for.

When youre under pressure, your adrenal glands release cortisol,

a stress hormone that in high levels eats away muscle tissue and

stores the energy as fat. Thankfully exercise regulates the

hormone. Blum recommends moderate exercise, such as yoga.

Even ten minutes a couple of days a week helps keep cortisol

levels in check, she says.

In addition to reducing stress, yoga supports endocrine

function and improves circulation. Headstands and other

inversion poses good for reducing wrinkles and for massaging

the thyroid.

*Cultivate happinessHours spent on your appearance wont amount to much unless

you feed your inner well-being. In other words, unhappiness can

put the skids on everything else you do right, diminishing both

your health and your external glow. Pleasure is a nutrient, Blum

says. Give yourself a ten- or 20-minute break more than once

a weekit has to be once a day. Try upping your pleasure

quotient with a daily walk, reading, time with your kids, or even

chocolatewhatever you think adds to your quality of life.

You will radiate happiness and beauty naturally.

Pleasure is a nutrient, Blum says. Give yourselfa ten- or 20-minute break every day.

healthy living



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we all enjoy a fresh, clean housebut who

wants to get cozy with the some chemicals

conventional cleaning products can leave

behind? Fortunately, its easy these days to

buy (or make) effective, nontoxic cleans-

ers. Read on to learn more great ways

to green the air, furniture, and carpets

in your familys home.

Clean

BY MEGAN McMORRIS

sweepCreate a healthier environment

by reducing household toxins

Indoor airSurprisingly, indoor air can be 2 to 5 times more polluted than

outdoor air. The air gets trapped and doesnt circulate like it

does outside, explains Tom Kelly, director of the indoor

environments division at the Environmental Protection

Agency (EPA). Plus, products you bring into the home canlead to a soup of pollutants. For a booklet on indoor air quality,

log on to epa.gov.

Ventilate.Replace indoor air [with fresher outdoor air] every

three hours, says Kelly, who suggests regularly opening

windows and doors. When youre not able to open up, your

heating and cooling systems may help freshen things up, if they

operate with fans circulating air from outside. Finally, Kelly

recommends using a high efficiency particulate arresting (HEPA)

air filtereither a freestanding unit or one installed into your

central air system.

Test for radon. There are 20,000 deaths every year from lung

cancer due to radon, says Kelly. Radona gas produced by

naturally occurring uranium in soil and watercan get into your

house by leaking through areas of lower pressure (such as cracks

in your houses foundation). Radon is highly radioactive, and asit degrades, its toxic decay product attaches itself to dust. When

you breathe, it gets into your lungs, where it can potentially maim

cellsstarting the process of cancer, says Kelly.

Because radon is odorless, colorless, and tasteless, its hard to

detect, so Kelly recommends getting an inexpensive home testing

kit (available online at nsc.org). If your house tests high, youll

need to hire a company certified to reduce radon levels by sealing

foundation cracks and placing a collection area in the subsoil or,

in some cases, installing a ventilation system. To find a radon

office in your state, go to epa.gov/iaq/whereyoulive.html.

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40/44

WaterTests have detected more than 260 contaminantsincluding

chlorine, lead, and pesticidesin U.S. tap water, according tothe Environmental Working Group (EWG). Luckily, its easier

than ever to make the water you drink and bathe in safe. Start by

checking out your local water quality on the National Tap Water

Quality Database atewg.org.

Ditch the heavy metal. Lead can get into drinking water

a number of ways, but one of the most common is via old pipes,

says Kristin Marstiller, senior program manager of home and

community partnerships and initiatives at the National Safety

Council in Washington, D.C. If you have an older home, you may

have lead in your water either from the pipes themselves, or from

the lead solder that was used on pipes, she says. You wontnecessarily have to replace your pipes; installing a home water

filtration system may be effective. To find out more, visitnsf.org.

Filter drinking water. Depending upon your locale, your

drinking water may contain varying levels of chlorine; toxic metals,

such as lead; pesticides or microbes; says Sass. To remove these,

the Natural Resources Defense Council recommends using a water

filter with NSF/ANSI Standard 53 certification.

Filter showers, too. Your skin readily absorbs chlorine

a possible carcinogenwhen you shower or bathe. The levels of

chlorine in most tap water are high enough that your exposureduring a ten-minute wash can equal as much as drinking eight

glasses of chlorinated water, particularly because warm water

opens your pores and increases absorption. The fix: Buy a filter

(about $30) for your shower faucet head, says Anca Novacovici,

founder of Eco-Coach, a Washington, D.C.-based company that

runs home eco-audits.

FurnishingsWhen you think of pollutants, the image of a cozy living room

probably doesnt spring to mind. But stain repellents on couches,

and adhesives in carpet, not to mention fire retardants onmattresses and pillows, can contain noxious chemicals that

release into the air. Fortunately, there are easy ways to cut down

on such toxinswithout breaking your budget. To learn more,

visit EWGs list of toxic furniture at ewg.org/node/21836; for

information on mattresses, visitewg.org/pbdefree.

Buy untreated. For couches, carpets, and rugs, look for ones

manufactured without stain-preventing chemicals that contain

perfluorinated chemicals. These release into the air over the

lifetime of the product, says Sass. If you already have pretreated

furniture, simply focus on getting fresh air into your home on a

regular basis.

Make the most of your mattress. Most conventional

mattresses contain chemicals known as polybrominated diphenyl

ethers (PBDEs), used to make mattresses fire resistant. Studies

have linked PBDEs to developmental problems in children,

memory impairment, thyroid disorders, decreased sperm count,

and delayed puberty onset. Although states such as Washington,

Hawaii, California, and Maine have introduced bans on PBDEs,

the Consumer Products Safety Commission has adopted even

stricter federal manufacturing guidelines for open-flame fire

resistance (read: more chemicals). Mattresses made from organicwool or cotton or natural rubber latex are optimal, says Novacovici.

(You may need a doctors note to obtain a fire retardantfree

mattress in some states.) If organic mattresses seem too pricey,

an organic or natural latex mattress pad can help reduce your

chemical exposure.

Reconsider carpet.If youre in the market for new carpeting,

know this: Carpets can release toxins for their entire life, but

especially for the first six months to a year. A lot of the chemicals

in carpets arent necessarily in the carpets themselves but in the

adhesives they are installed with, says Novacovici. Ask for

adhesives that arent formaldehyde based. Also, look for thosewithout chemical flame retardants or stain-resistant chemicals,

because these also can contain PBDEs. When shopping, look for

the Carpet and Rug Institutes Green Label and Green Label Plus;

these indicate that a product has tested low for unhealthy volatile

organic compounds, which release into the air throughout the life

of the carpet.

Its important to air out rooms well within the first few months

of installing carpets, says Novacovici. Whats more, once you

have carpet, she says, it can act as a sink for household

chemicals, which then release into the air. Your best bet: Use a

vacuum with a HEPA filter, which is designed to trap 99.97

percent of particles.

healthy living

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Take the Toms of Maine Natural Challenge today.Enjoy our natural effective products or youll get a full refund.

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*Try to be physically active during the dayand absorb as much sunlight as possible.

Take a brisk walk outdoors, either on the way

to work or at lunch.

*Avoid heavy meals two hours before bed.Digestion is work for the bodyyou cant

ask it to break down heavy or spicy foods

while youre trying to relax.

*Limit caffeine to two small cups no laterthan 3 p.m.; caffeine affects energy-related

hormones for up to 12 hours.

Sleep better

BY MELAINA JUNTTI

A good nights sleep is the foundation foroptimal health: Its our bodies best opportu-

nity to rejuvenate and repair. Unfortunately,

many of us struggle to get to sleep or stay

asleep. What to do? Focus on healthy sleep

habits; more restful slumber is sure to follow.

*Try chamomile tea, warm milk, or any foods you associate withwinding down 30 minutes before hitting the sack.

*Draw a warm bath with lavender or chamomile essential oils tocalm a restless mind. Also try taking slow, deep breaths while

lying down.

*Write down last-minute concerns or uncompleted tasks so youwont rethink them over and over. Steer clear of nonsleep-related

activities, such as watching television or reading in bed.

*Dont get agitated if you havent fallen asleep within 15 minutesof going to bed. Climb out and do something nonstimulating in

low light, such as listening to calming music through headphones

or looking at pictures in an art book. Once you feel drowsy, returnto bed and try again.

*Consider natural sleep inducers. Kava root improves mood, quellsmuscle spasms, and alleviates anxiety. The herb valerian depresses

the central nervous system. Supplementing with the hormone

melatonin, which controls the circadian rhythm that tells us when

to sleep and wake up, may combat insomnia. As always, consult

your health practitioner first.

Sources: Rizan Hajal, MD, North Dakota Center for Sleep, Fargo, North

Dakota; M. Hank Sloan, ND, Optimal Health Center, Cumming, Georgia;

Jeannine L. White, PhD, Advantage Counseling, San Diego.

be well

tonight



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,TM, 2009 Kashi Company

Eat Well from Morning...

Noon...

to Night!

CONSUMER: OFFER LIMITED TO ONE COUPON PER PURCHASE. COUPON MAY NOT BEREPRODUCED OR TRANSFERRED. RETAILER: KASHI COMPANY will redeem this couponin accordance with our redemption policy, copies available upon request. Cash value1/100. Void where prohibited, taxed or restricted by law. Mail coupons to: KASHICOMPANY, P.O. Box 880299, El Paso, TX, 88588-0299. ,TM, 2009 Kashi Company

MANUFACTURER COUPON EXPIRES FEBRUARY 28, 2009

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