Ralph's Live Naturally Summer 2015

Why were crushing on berriesSUMMER LOVIN

Compliments of

SUMMER 2015

PROTEIN POWDERS: WHICH ONE IS RIGHT FOR YOU? page 6

TRAIN FOR YOUR LIFEDont settle for someone elses workout

SNACK SMARTER 5 healthy chip alternatives

BUILD A BETTER BURGER Your grilling go-to just got a makeover

GO RAW! Reboot your system with a raw food diet

RALPHS

GOOD BUGS for HAPPY

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EVERY POUCH IS PACKED WITH 10 Live & Active Probiotic Cultures

W organic whole milk

X high in protein, calcium & vitamin D

X gluten-free, GMO-free, 99% lactose-free

W contains half the sugars of mostkids juices & yogurts

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ProBugs Organic Kefir packs probiotics, protein and calcium into a nutritious, on-the-go snack.

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$1.00 OFF4 SINGLE PROBUGS POUCHESCONSUMER: Limit one coupon per item purchased. This coupon good only on product size and variety indicated. Void if copied or where prohibited. Must be presented at time of purchase. You may pay sales tax. Retailer: Lifeway Foods, Inc. will reimburse you face value plus 8 cents if submitted in accordance with Lifeway Foods Redemption Policy, copies available upon request. Cash value 1/100 cents. Invoices proving purchase of sufficient stock of Helios Brands must be shown upon request, mail to: Lifeway Foods, Inc. Coupon Center, 6431 W. Oakton St. Morton Grove, IL 60053.

MANUFACTURERS COUPON EXPIRATION DATE 12/31/15

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The Time Is RipeBARDS HAVE LONG WAXED ELOQUENT about summer. To American essayist Charles Bowden, summertime was always the best of what might be, while Henry James declared summer afternoon the two most beautiful words in the English language. In Shakespeares assessment, summers lease hath all too short a date.

We, too, are bullish on summer. For us, its a time to shedto be free and let go. Shoes are suddenly extraneous, coats tucked in closets. Schedules relax. Foods are fresh, whole, delicious. Long daylight hours beckon us outdoors, where anxieties and excess pounds melt away.

Perhaps thats why the lure of a raw food diet, as highlighted in Nancy Coulter-Parkers Going Raw seems especially compelling this time of year. For some people, eating raw is a way of life,

but for many it serves as a refreshing break from cooked and processed foods, as well as the heat of the kitchen. This clean, powerful way of eating eliminates toxins and other digestive stressors. In turn, you gain the energy you need to make the most of lengthy summer days.

Some of our favorite raw foods are fresh berries, as

iconic to summer as pumpkin is to fall. These colorful, seasonal treats areresearch showsactually disease-fighting warriors housed in sweet and delicate packaging. We demonstrate not only why to eat berries but also how. Find refreshing berry recipes from our chef friends at Johnson & Wales College of Culinary Arts inside.

This season, while you naturally ease the demands on your calendar, your workouts, even your digestive system, take the opportunity to reinvent yourself, as our resident naturopathic expert Dr. James Rouse suggests. If youve been pressed all winter saying, I cant find the time to do the things I want to do, now weve gained a couple of hours to fit in windows for wellness. And we should really leverage that. By developing new healthy life patterns to carry into fall, we might just discover that summers lease isnt so short after all.

Enjoy the issue. Embrace the season. Do good things.

The Editors

This season, while you naturally ease

the demands on your calendar and your

life as a whole, take the opportunity to reinvent yourself.

Summer 2015 / Live Naturally 1

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SAVE $5.00on CocoaVia 10-count Unsweetened Dark Chocolate stick packs & 60-count capsules

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

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COVER PHOTOGRAPHY BY AARON COLUSSI

24

volume 03, issue 03: summer 2015

departments begin 05 Eating local foods that are in

season connects you to the places and people around you. PLUS: Find your perfect protein powder and activity tracker, eat better to sleep better, make your workout a game and more.

eat15 POWER PODS

Who needs a pharmacy when youve got berries? These tiny treats are mighty when it comes to disease prevention. Try them in delicious recipes from our friends at the Johnson & Wales College of Culinary Arts.

18 YOGURTS YOULL LOVE Explore the wide world of yogurt, aka the food of the decade.

20 MAKE IT. BUY IT. Two great salsas you can make at home as well as healthy store-bought options for the time-crunched.

22 A BETTER BURGER Its summertime, and the grilling is easyand tastier and healthier than ever.

think30 FEAR AND LOATHING

IN THE KITCHEN Are your cooking tools killing you? We sort out truth from myth. BY REBECCA L. OLGEIRSON

move33 TRAIN FOR YOUR LIFE

Put the new functional fitness to work for you. BY KELLEE KATAGI

boost37 SUPPLEMENTS

Boost energy like an ancient Andean, and learn when to take which supplements.

thrive40 DR. JAMES ROUSE

Reinvent yourself this season. Be the sermon, not the preacher. Create a self-care practice.

feature24 GOING RAW

You dont have to become a fanatic to experience the benefits of a raw diet. And trust us, there are a lot of them. BY NANCY COULTER-PARKER


*These Uses have not been evaluated by the Food and Drug Administration.

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The Taste of PlaceNURTURING COMMUNITY THROUGH FOOD BY RHEA MAZE

LIVE A FAST-PACED LIFE long enough, and there are bound to be some casualties. An inevitable one is your relationship to food. Before long, the practice of enjoying wholesome meals with friends and family gives way to scarfing down breakfast while driving, eating most meals out or having a microwaved dinner alone in front of the TV. Richard McCarthy, executive director of Slow Food USA, reminds us of the importance of reclaiming one of lifes greatest pleasures: savoring good food with others.

What is Slow Food USA all about?

RICHARD McCARTHY: At its core, Slow Food is about rediscovering a taste of place in our lives by promoting the perspective of food as the center of community life. There are 175 Slow Food chapters across the country, each made up of a network of volunteers who do everything from facilitate cooking classes and dinner parties to run local farm tours and show

films. The goal is to create community around food and to connect people to their local food sources.

What are some of Slow Foods

biggest projects?

One of the main things we do is develop and sustain school gardens. Its important for kids to develop a tactile relationship to food. When they plant a seed, water it and then pull up a carrot from the ground, theyll never think about carrots the same way when they see them in the grocery store. We also started an international Ark of Taste, which aims to prevent the loss of endangered foods. By working with seed banks and companies, food producers, and farmers, we reintroduce and support traditional crops and foods that are disappearing.

How can consumers make better

food choices?

Eating local foods that are in season connects you to the places and people around you. Purchasing local food supports

the farms in your region. And because local foods arent transported over vast distances, they simply taste better. The freshest and healthiest foods tend to be found along the perimeter of the grocery store, in the produce, meat, bulk and dairy sections. These whole, unprocessed foods should make up most of what you buy.

How do we incorporate the concept of

community around food into our busy lives?

Taking the time to sit down with family or others and sharing a meal makes us happier. And fascinating public health studies show that it makes us healthier too. As an organization, were committed to finding a balance between the pleasure of enjoying good food and making it work in our lives by meeting people where they are. When theres joy and excitement about learning to cook and eating together, its no longer the drudgery of everyday lifeits the revolution of everyday life.

Learn more at slowfoodusa.orgCOU

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Based in Brooklyn, NY, Slow Food USAs Richard McCarthy

encourages even urban dwellers to bond over local food.


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HOW MUCH DO YOU NEED?

The Institute of Medicine recommends 0.50.7 grams

of protein per pound of body weight per day. For an easy way to calculate your protein needs, check out: designerwhey.com/

proteincalculator

COMPAREbegin

6 Summer 2015 / Live Naturally

Powder to the PeopleHOW TO CHOOSE A PROTEIN POWDER THAT PACKS THE RIGHT PUNCH. BY VICKI MARTINEZ

WHETHER YOURE A WEIGHT LIFTER, a weight loser or just plain health conscious, a journey down the protein powder aisle can be overwhelming. To choose the right one for you, first decide on your ultimate health goal. Then check out our top picks in five key categories to find the protein powder that can get you there.

Bonus points

for:

GLUTEN FREE

GMO NON-GMO NO SOY V VEGAN OG ORGANICDAIRY FREE

What to look for:

Our pick:

Why we like it:

Whats inside:

Also try:

P NO PRESERVATIVES

Natures Plus Spiru-Tein

Meal Replacement

Vega One All-in-One Nutritional Shake French Vanilla

This nutritious meal-on-the-go is made with plant-based protein, nutrient-dense fruits and vegetables, six (!) servings of greens, and omega-3s, plus antioxidants and probiotics for digestive health. Our testers vouch that the 6 grams of fiber curbed cravings for hours.

Protein: 20g Carbs: 10g Calories: 160 Fiber: 6g Sweetener: stevia extract

If your drink is standing in for a meal, make sure it has several grams of fiber, which fills you up and keeps you satisfied longer. If you dont feel full after finishing your meal-replacement drink, you dont have the right product.

Natures Plus Spiru-Tein

Pre-Workout/ Endurance

Designer WheyFrench Vanilla

This whey peptide blend packs in 18,000 mg of ami-no acids (including the nine essentials). It mixes instantly (no blender required) for a flavor-rich treat with only 100 calories, plus calcium, vitamin D and B vitamins.

Protein: 18g Carbs: 6g Calories: 100 Fiber: 3g Sweetener: stevia leaf extract

To rev your metabolism, opt for protein with essential amino acids (protein building blocks body cant produce itself). Whey concentrate and soy fit the bill. They release into your system more slowly than isolates, energizing you for your whole workout.

Garden of Life Raw Meal Vanilla Spiced Chai

Vegan

Vega Protein & Greens Vanilla

Keep the kale in the crisper and still get your daily dose of greenstwo full servingsalong with your protein. This blend includes pea, hemp and sprouted whole-grain brown rice proteins. Plus, it mixes up smooth, even with water.

Protein: 20g Carbs: 6g Calories: 110 Fiber: 1g Sweetener: organic stevia leaf extract

Plant-based proteins have a lower biological value (BV measures how well the body can absorb and use a protein) than animal-based ones, so look for powders that combine different plant types to create a more complex protein.

Designer Whey French Vanilla

Muscle Growth

Jay Robb Whey Protein Vanilla

Its clean and green. Cold-processed, cross-flow microfiltered whey isolate derived from grass-fed cows not treated with rBGH absorbs quickly for a rapid boost. This ultra-pure protein blends easily and tastes great.

Protein: 25g Carbs: 1g Calories: 110 Fiber: 0g Sweetener: Reb-A stevia

For muscle tissue repair and growth you need protein, and lots of it. Whey protein in an isolate form (microfiltered to create a 9097 percent pure protein) has the highest BV of any protein, promoting greater lean-muscle gains.

GMO

V

K KOSHER

GMO

Vega Sport Recovery Accelerator (Apple Berry or Tropical)

Post-Workout/ Recovery

Fast-absorbing whey isolate protein and 5 grams of BCAAs for immediate delivery to muscles, plus slower-acting whey protein concentrate to repair muscle damage. The nutrient-dense powder easily dissolves for a great-tasting, low-fat treat.

Protein: 23g Carbs: 6g Calories: 130 Fiber: 0g Sweetener: stevia leaf extract

There is a critical 30-minute window of opportunity after a workout in which the body best responds to nutritional supplements. Whey is the whey to go: A protein with a high BV paired with branched-chain amino acids (BCAAs) repairs and builds muscle faster.

Pure Protein Natural Whey French Vanilla

POWER YOUR PURPOSE

Pure Protein makes it easy to fuel your inner athlete with the perfect combination of high protein and great taste.

Balance Bar is a nutritious snack alternative with the perfect balance of great taste and energy.

MET-Rx is focused on one thing: making the best workout fuel possible. The right way, the real way.

YOU CANT FAKE STRONG

DO NOT PRINT THIS SLUG

Fn: 15-US-1025-AD-LAYP/U: 14-US-1037-AD-LAY

US NUTRITIONKROGERPublication: OPTIMUM WELLNESS6/10/15

PAGE 1Full Page

Trim Size: 8.375 x 10.875Live Area: 7.625 x 10.125Bleed Area: 8.625 x 11.125

Copywriter: Stephanie

Layout: 3/30/15 dr/smRev: 4/2/15 dr/smRev: 4/7/15 dr/smApproved: 4/15/15 dr/sm

Images:15-US-1025-ART_3A.tif

Products:

PURE PROTEIN:Vanilla Whey: S054450-AE-01B-RDG Choc Whey: S054452-AE-01B-RDGChoc Deluxe Bar: W054085-AE-00A-RDGChoc PB Bar: W540830-AE-ART3-RDG

BALANCE BAR:Bare Sea Salt Caramel (55527-BB-01B)Peanut Butter (57391-BB-01B)MET-Rx:Big 100 Colossal Super Cookie: 055701W-AEProtein Plus Choc Roasted Peanut: 055712W-AE

Fonts:DIN Helvetica Neue

Colors:CMYK

VERSION 3A

2015 United States Nutrition, Inc. 15-PU-1025dr

THE DELICIOUS POWER OF PROTEIN.

* This statement has not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

15-US-1025-AD-LAY.indd 1 4/15/15 4:53 PM

POWER YOUR PURPOSE

Pure Protein makes it easy to fuel your inner athlete with the perfect combination of high protein and great taste.

Balance Bar is a nutritious snack alternative with the perfect balance of great taste and energy.

MET-Rx is focused on one thing: making the best workout fuel possible. The right way, the real way.

YOU CANT FAKE STRONG

DO NOT PRINT THIS SLUG

Fn: 15-US-1025-AD-LAYP/U: 14-US-1037-AD-LAY

US NUTRITIONKROGERPublication: OPTIMUM WELLNESS6/10/15

PAGE 1Full Page

Trim Size: 8.375 x 10.875Live Area: 7.625 x 10.125Bleed Area: 8.625 x 11.125

Copywriter: Stephanie

Layout: 3/30/15 dr/smRev: 4/2/15 dr/smRev: 4/7/15 dr/smApproved: 4/15/15 dr/sm

Images:15-US-1025-ART_3A.tif

Products:

PURE PROTEIN:Vanilla Whey: S054450-AE-01B-RDG Choc Whey: S054452-AE-01B-RDGChoc Deluxe Bar: W054085-AE-00A-RDGChoc PB Bar: W540830-AE-ART3-RDG

BALANCE BAR:Bare Sea Salt Caramel (55527-BB-01B)Peanut Butter (57391-BB-01B)MET-Rx:Big 100 Colossal Super Cookie: 055701W-AEProtein Plus Choc Roasted Peanut: 055712W-AE

Fonts:DIN Helvetica Neue

Colors:CMYK

VERSION 3A

2015 United States Nutrition, Inc. 15-PU-1025dr

THE DELICIOUS POWER OF PROTEIN.

* This statement has not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

15-US-1025-AD-LAY.indd 1 4/15/15 4:53 PM

STEP/MOVEMENT TRACKERS Americans have used pedometers since Thomas Jefferson created the first one in the late 1700s. Today, most people prefer accelerometers (think Fitbit or Nike FuelBand), which use a three-axis mechanism to also register more complex movements. Accelerometers tend to be more expensive and are now built into some phones and watches. But studies show simple pedometerswhich you can find for $10 or lesscan be just as effective in spurring more activity. Best for: Anyone who wants to move moreTry: Omron pedometers, Jawbone UP Move

CALORIE COUNTERS The operative phrase here is ballpark figures. Calorie trackers are almost always combined with other activity monitors, and nearly every company employs a different algorithm to calculate calories burned, which means results vary widely. Possible variables include step count, skin temperature, weight, height (to determine stride length), gender and age. The most accurate devices factor in heart rate as well.Best for: People who also monitor calorie intakeTry: Nike FuelBand, Polar RSX3

SLEEP TRACKERS The relative new kid on the block, sleep trackers claim to evaluate how much and how deeply you sleep by essentially measuring how still you are during the night. But do they work? Research points to moderate accuracy on the amount of sleep and poor performance regarding the quality of sleep. Best for: Anyone who needs motivation to go to bed earlierTry: Basis Peak, Jawbone UP3

HEART RATE MONITORS Popular with athletes since the 1980s, heart rate monitors can help anyone who wants to make workouts more efficient or improve athletic performance. They gauge how intensely your body is working, allowing you to tailor workouts to meet specific goals.Best for: Performance-driven athletesTry: Suunto Quest, Garmin Forerunner

MULTI-FUNCTION These combine all of the aboveand often moreinto one device. Many come with apps or online connections that allow you to store your results and compare them with a community of like-minded individuals. Studies reveal that people who do so tend to be more active than those who dont. Also, some deliver bossy messageser, notificationsif youve been inactive for too long.Best for: Gadget enthusiasts and data loversTry: Fitbit Surge, Apple Watch

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Keeping TrackTHE UPS AND DOWNS OF ACTIVITY MONITORS BY KELLEE KATAGI

WHEN YOU WERE a teenager, your mom wanted to know your every move. Now, you doand youre not alone. Upward of 19 million people worldwide use an activity tracker, a number thats expected to more than triple by 2018, according to market-consulting firm Juniper Research. The most basic trackers record how many steps you take or the calories you burn, while others monitor your heart rate, sleep quality and even body temperature or skin sweat.

The benefits? Studies show that people are more active when they wear a tracker, especially if they set a specific goal such as 10,000 steps per day. The caveat? Studies indicate that tracker results are inaccurate, generally a rough estimate of what theyre measuring (the top brands deliver numbers within about 1015 percent of reality, according to research published in Medicine & Science in Sports and Exercise).

A Healthy Distraction

For those who dread the thought of slogging through another cardio session at the gym, science has your back: Studies show that distracting yourself can help you exercise longer and enjoy it more. If music or TV dont cut it, try Goji Play ($100), a device and app that turn your cardio-equipment workout into a rollicking video game.

Youll set your tablet or smartphone up on the treadmill, stationary bike or any cardio machine that you use. Choose from a couple dozen games, such as old favorites like racing, block stacking, boxing and trivia. Strap the two game controllers onto the cardio-equipment handles to play your game, while a wireless sensor monitors your movement and tracks workout metrics such as steps taken and calories burned. For some games, the more you move, the better your score.

Its a bit of a chore to set up, but worth the trouble if it gets you to the gym. The fine print: To use Goji Play, youll need a newer-version Apple device (for example, iPad 3 and above, iPhone 4s and above). Find it online at bluegoji.com.K.K.


GET BACK OUT THERE

Ride RightTWO-WHEEL TIPS TO KEEP YOUAND EVERYONE ELSESAFE ON THE ROAD THIS SUMMER BY BERNE BROUDY

NOT SURE WHICH SIDE OF THE ROAD you should be riding on, or if its okay to ride two abreast? Dan Grunig, executive director of Bicycle Colorado, a statewide nonprofit that promotes cycling and bicycle safety, says, Ride your bike like you drive your car; same rules, same rights. Heres how to stay safe and get along with motorists:

Flow with traffic. Ride on the right side of the

road with cars moving in your same direction. A

bicycle is considered a vehicle, Grunig says. Ride

where motorists can see you.

Claim your place in traffic at an intersection, in

line with the cars. When the light turns green,

move from the center of the lane into the

shoulder or bike lane.

Make yourself visible. Always use reflectors

and lights at night and in bad weather. Also,

wear bright clothing, and use a flashing tail light

whenever youre riding, says Grunig.

Communicate. Signal a turn by sticking out

your arm. Point your hand in the direction youre

turning. Stick out a bent arm with your fingertips

pointing down to indicate youre stopping.

Ride single file when cars want to pass. If

youre riding side by side, adjust when cars

approach from behind.

Know the law. Cycling (and motorist) laws vary

depending on your state or municipality, and

ignorance is no excuse for breaking them. Visit

official websites or contact cycling advocacy

groups to learn the rules before you ride.MA

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101: PRODUCT SPOTLIGHTORGANIC TRAIL MIX

This all-organic blend of raisins, almonds,

peanuts, sunflower and pumpkin seeds, apricots,

apples and more upgrades old-school trail mixes.

With 4 grams of protein per serving, it delivers an

energizing boost at work or recess.

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Tuna, salmon and halibut pack high doses of omega-3 fatty acids and B-complex vitamins, both of which help produce brain chemicals, such as tryptophan and melatonin, that encourage sleep. Aim for at least two 4-ounce servings per week. Sleep enhancers: omega-3s, B vitamins

3 Foods for Better SleepDIET HACKS THAT PROMOTE QUALITY SHUT-EYE

LONG SUMMER DAYS often translate to short summer nights. Make the most of the rest you do get by eating a wide range of nutrients. One recent study found that people with the most varied diets tend to be the best sleepers, while those who didnt sleep as well had diets low in carbohydrates and lycopene, a nutrient found in red and orange foods such as tomatoes and carrots. For additional nighttime support, work these three sleep-boosting foods into your day. K.K.

KIWI

Researchers in Taiwan found that study participants who ate two kiwifruit one hour before bedtime fell asleep faster and stayed asleep longer than those who didnt. Sleep enhancers: antioxidants, serotonin

TART CHERRY JUICE

Numerous studies have shown that drinking two glasses of tart cherry juice per day may raise sleep quality and quantity. Sleep enhancers: antioxidants, melatonin

SHOPPING FOR HEALTHY FOOD SHOULD be easy. But when it comes to organic and natural products, it can get confusingfast.

Thats where Simple Truth comes in. Found exclusively at Ralphs, its an affordable and trustworthy solution to the challenge of eating better. Simple Truth items can be easily identified in their trademark packaging, with easy-to-understand ingredient lists and product labels.

FREE FROM 101 All Simple Truth products come with a

straightforward guarantee Kroger calls Free

From 101. Celebrating whats not in these foods,

the Free From 101 label means that a specific

product does not contain any of 101 artificial

ingredients and preservatives, such as high-

fructose corn syrup, sodium benzoate or sorbic

acid (see #74 at right).

Naturally Easy101: INGREDIENTS YOU WONT FIND IN SIMPLE TRUTH

#74: SORBIC ACID

In its pure form, sorbic

acid is a compound

extracted from fruit.

But more often its a

synthetic preservative

that controls the growth

of yeasts and molds in

foods such as cheese,

yogurt, pastries and

bagels. The FDA labels

sorbic acid as Generally

Recognized As Safe, but

some evidence suggests

it can cause mild skin

and GI irritation.


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THE CRUNCH YOU CRAVE.THE flavors YOU LOVE.

Boulder Benefits

NO TRANS FATNO MSG VEGANNO CHOLESTEROL WE USEKOSHER

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Evolution of the ChipUPGRADE YOUR CHIP CHOICES WITH THESE HEALTHY ALTERNATIVES BY KAREN MORSE, MPH

Potato chips are hands-down Americas favorite snack, according to the Snack Food Associationconsumers spend more than $6 billion on them annually.

But Americans also desire a more wholesome diet, and snack food suppliers are rising to meet that demand with superfood chip alternatives made from beans, rice, or vegetables such as

kale, beets and sweet potatoes. Many of these better-for-you chip varieties are baked or popped (instead of fried) and have ditched the potato altogether for ingredients that deliver more fiber, protein and healthy fats, tempting your taste buds and satisfying your desire to eat well.

Here are our favorite ways to get a salty-snack fixwithout the guilt:

SNACK FOOD

accounted for 40 percent of all packaged food sales in the U.S. last year, as Ameri-

cans reported increased desire for healthy, natural snacks with bolder flavor profiles, according to research from

Euromonitor.

Read the Labels Some new snacks claiming to

be healthier contain just as

many calories as regular potato

and tortilla chips without any

added benefits. The ingredient

list should be short and simple,

with natural whole foods

and oils that are very low in

saturated fat (such as safflower

and sunflower oils).


KALE CHIPSAll hail kale! Touted as one of the planets

most beneficial superfoods, this nutritional

powerhouse is rich in antioxidants, carotenoids

and phytonutrients known to protect against eye

diseases. Kale is also one of the richest sources of

vitamin K, essential for strong, healthy bones.

Editors Pick: Looking for a little spice? Try Beanitos

Chipotle BBQ Black Bean Chips. A 1-ounce serving

gives you 20 percent of the Recommended Daily

Intake (RDI) of fiber.

BEAN CHIPSChips made from whole beans pack hearty

doses of fiber and protein into each serving.

Many bean-chip brands use non-GMO foods,

heart-smart oils and no artificial ingredientsas

well as less sodium than most snack chips.

Editors Pick: Rhythm Superfoods Zesty

Nacho Kale Chips are a savory favorite. These

spicy, cheesy nibbles are air-crisped and full of

flavor, with a whopping 6 grams of protein and

3 grams of fiber per serving.

SWEET POTATO CHIPSIf a potato chip is what you crave, choosing

sweet potato over regular is a good idea.

Sweet potatoes are chock-full of disease-

fighting benefits and antioxidants such as

beta carotene and vitamin A. Sweet potatoes

are also higher in fiber than regular potatoes

and lower on the glycemic index, helping

you maintain a healthier weight.

Editors Pick: For pure, natural sweetness

and 90 percent of the RDI of vitamin A, opt

for Food Should Taste Good Original

Sweet Potato Chips.

RICE CHIPSWhole-grain rice, rice flour, and a blend

of seeds and spices combine to make the

increasingly popular gluten-free, cholesterol-

free rice chips. Rice chips contain fiber and

other naturally occurring nutrients such

as manganese for energy production and

selenium for immune system support.

This guilt-free snack will leave you feeling

satisfied until mealtime.

Editors Pick: Lundberg Sesame Seaweed

Rice Chips proudly display the Whole Grain

Stamp, a tool that helps you meet your

whole-grain quota for the day and lower your

risk for heart disease, diabetes and cancer.

BLUE CORN TORTILLA CHIPSThe next time you whip up a homemade

guacamole, grab a bag of blue corn tortilla

chips to go with it. Chips made from blue

corn provide anthocyanins, the same kind of

antioxidants present in blueberriestheyre

known to protect against some types of

cancers and keep vision sharp.

Editors Pick: Garden of Eatin Baked Blue

Tortilla Chips are made with organic blue

corn and organic flaxseed. This crispy snack

is low in sodium and delivers 300 mg of

heart-healthy omega-3s.

www.jwu.edu/denver

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Raspberry BananaSMOOTHIE

Vega One available in select Ralphs locations.

1 serving Vega One French Vanilla 1 frozen banana 1-2 Tbsp almond butter cup raspberries 1 cups almond milk Cinnamon, optional

Blend ingredients and enjoy!

On any small tub of Vega One Nutritional Shake (14.6oz15.4oz)

SAVE $5

'LJL&RGH

'DWD)LOH

$&&28170$1'/,.5+2'(6,1)250$7,216

Ralph's Live Naturally Summer 2015

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