This is a magazine prototype that I made utilizing Adobe InDesign and Adobe Photoshop for my JOUR 475: Publications & Design class at the USC Annenberg School for Communication & Journalism. In the issue: -Kale, 3 Ways to Consume this Superfood -Healthy Thanksgiving Side Dishes -Feature: Tenley Mohlzahn, The Bachelor contestant, Certified Health Coach, and gluten-free expert -Advertisement: Ancient Harvest Quinoa

1. Gluten-Free
NOVEMBER 2014
L I F E S TY L E TOP 10
SUPERFOODS
Healthy Living
Bloggers
Spotlight
GAME TIME
The Best
Gluten-Free
Beers
THE BACHELOR’S
TENLEY
MOHLZHAN
Meet America’s
gluten-free
sweetheart
Delicious
THANKSGIVING
Recipes
YUM!
GF-Friendly
Restaurants
Around the
Country
FALL TAILGATING:
GOOD EATS FOR

2. 37
56
102
84
88
Features
Game On!
Delicious and gluten-free
alternatives to the
the classic tailgating
appetizers that you
know and love.
The Bachelor star and
Certified Health Coach
Tenley Mohlzahn dishes
on her gluten-free diet
and favorite recipes.
102
Kale is King
Kale has transformed
into the green-of-the-moment.
Here’s three
ways to prepare this
superfood.
Thanksgiving 84
Be the host-with-the-most
by having the
ultimate Thanksgiving
feast with these gluten-free
side dish recipes.
37
Dining Out
We’ve surveyed
restaurants throughout
the U.S. to bring you
the top GF choices in
each city.
88
56 Tenley!
102
2 November 2014 Gluten-Free Lifestyle

3. 
KALE, THREE WAYS 
2 Kale Salad With Miso
and Pistachios
MAKES 6 SERVINGS
In a large bowl, toss 1 ½ pounds kale
with 3 tbsp fresh lemon juice and a
generous pinch of salt. In a small
bowl, whisk 2 tbsp apple cider vinegar
with 2 tbsp lightly crushed sesame
seeds, 1 tbsp brown miso, and 1 tsp
dark brown sugar. Gradually whisk in
3 tbsp extra-virgin olive oil. Add this
dressing to the kale and toss well.
Scatter 2 thinly sliced scallions and ¼
cup of unsalted, chopped pistachios
on top.
NUTRITION INFO 286 calories per serving, 17 g fat
(0 g saturated), 461 mg sodium, 29 g carbs, 6 g fi ber,
10 g protein

3 Crispy Kale With
Lemon-Yogurt Dip
MAKES 4 SERVINGS
Preheat the oven to 375º. In a bowl,
toss 1 lb kale with ¼ cup extra virgin
olive oil and one minced garlic clove.
Spread the kale on 2 baking sheets
and roast in the upper and lower thirds
of the oven for about 15 minutes, until
crisp; shift the pans from top to bottom
halfway through. Season the kale with
salt and pepper and transfer to a large
platter. In a small bowl, whisk 1 cup
fat-free Greek yogurt with 1 tsp grated
lemon zest, another minced garlic clove
and 1 tbsp of oil. Season with salt and
pepper. Serve with the roasted kale.
NUTRITION INFO 197 calories per serving, 14 g
fat (2 g saturated), 12 g carbs, 2 g fi ber.
LEMON
ZEST
GREEK
YOGURT


1 Kale Green
Giant Smoothie
MAKES 2 SERVINGS
In a blender, process ¼
cup aloe vera juice, 1
frozen banana, 3 kale
leaves, 2 cups coconut
water, 1 tbsp agave,
1 scoop whey protein
powder (or other protein
powder) 1 tsp spirulina,
½ avocado, and ½ cup
crushed ice on high
speed until smooth and
frothy.
NUTRITION INFO 358 calories
per serving, 5 g fat (1 g
saturated), 55 g carbs, 5 g fi ber,
26 g protein
BANANA
COCONUT
WATER
AGAVE
PROTEIN
AVOCADO
LEMON
JUICE
APPLE
CIDER
SESAME VINEGAR
SCALLIONS MISO SEEDS
PISTACHIOS
GARLIC
OLIVE
OIL
With its unparalleled nutritional
makeup, kale packs plenty of Vitamin
A, Folate and Calcium. Try it in these
recipes from the chefs at St. Regis
Aspen Resort in Aspen, Colorado.
POWDER
Blend
these
Mix
these
Add
these
2
1
3
November 2014 Gluten-Free Lifestyle 3

4. THANKSGIVING CO-STARS Round out a delicious Thanksgiving dinner with
wholesome and nutritious veggie sides. You’ve
never seen vegetables like these before.
4W
AY S
4 November 2014 Gluten-Free Lifestyle

5. Sage & Mustard Mashed
Sweet Potatoes Peel 1 ½ sweet
potatoes and cut into 2-in pieces.
Cook in a Dutch oven for 20-25
minutes. Mash potatoes with a
potato masher. In a microwave-safe
bowl, combine ¼ cup fat-free
milk and 2 tbsp light butter;
microwave on 50 percent power
for one minute, stirring once.
Stir in 1 tbsp fresh sage, 1 tbsp
mustard and ¼ tsp salt. Add
potatoes; stir until light and fluffy.
Top with more mustard and sage.
Makes 4 (½-cup) servings.
Pan-Roasted Brussels Sprouts In
a Dutch oven, cook 2 lbs brussels
sprouts in a large amount of lightly
salted water for 3 minutes; drain
well. Pat dry with a paper towel. In
a skillet, cook 7 cloves minced garlic
in 1 tbsp vegetable oil over medium
heat for 2 minutes. Add 1 ½ tbsp
butter, 6 sprigs of fresh thyme, ½
sprig rosemary, 1 tsp fennel seeds,
and ½ tsp salt. Increase heat to high
and add brussels sprouts. Cook for
4-6 minutes. Drizzle with 1 tbsp
white wine vinegar; toss to coat.
Makes 8 (½-cup) servings..
Tomato-Basil Broccoli Place 2 cups broccoli fl orets in a steamer basket
in a saucepan. Add water to saucepan to just below basket. Bring to
boiling. Steam, covered, for 10 minutes. Transfer broccoli to bowl. Add
8 quartered cherry tomatoes, 2 ounces fresh chopped mozzarella cheese,
and 1 to 2 tbsp shredded fresh basil. If desired, drizzle with extra virgin
olive oil and sprinkle with cracked black pepper.
Makes 4 (½-cup) servings.
November 2014 Gluten-Free Lifestyle 5

6. Living the
Sweet and
Free Life
Reality TV star Tenley Mohlzahn is on a mission to
help others lead healthy lives
Within the first episode of Season 10 of The Bachelor (Jake
Pavelka’s season) people everywhere fell in love with Tenley
Mohlzahn’s sincerity, charm, beauty, and kindness. (Here
at Gluten-Free Lifestyle, she certainly got our “first impression
rose”!) Besides Tenley’s run on the hit ABC television show and its spin-off,
Bachelor Pad, this Certified Health Coach has been a proponent for an
active lifestyle as well as the gluten-free diet.
As a professional dancer, Tenley has always maintained a fit lifestyle. For
seven years, she danced all over the world as a part of Walt Disney Dance
Productions. This included a stint as “Ariel” in Tokyo Disney’s Under the
Sea tour. Dancing in this role included daring positions such as aerialist
work and hanging 80 feet above the audience. Tenley admits that these
experiences were terrific.
“I was 21 when I went to Tokyo, and it was a time of personal and pro-fessional
growth for me,” Tenley says. “Learning how to work with a vari-ety
of people, figuring how not to get lost in it. I had ribs come out of place,
I really struggled with exhaustion, but it taught me of the importance of a
strong work ethic. It opened up doors for me to just keep dreaming,” she
says.
Besides exhaustion, she experienced years of excruciating stomach is-sues.
These lead her to run off stage and have an understudy fill in for her
many times. What Tenley didn’t
realize, was that the food that she
was eating was responsible for her
extreme exhaustion and sickness.
She elaborates, “My whole life,
ever since I was a baby, I was al-ways
sick. My stomach was always
the problem. I went though so
many tests and doctors and even
was tested as a pre-teen for Celiac
disease, but no one ever suggested
that I needed to be gluten-free. My
symptoms got worse as I grew old-er,
and it was such a nuisance since
I lead an active lifestyle.”
She adds, “Right before my 25th
birthday, my mom gave me a book
about gluten-free diets and I to-tally
related to it. Every symptom
sounded like me. So I took all of
the gluten out of my diet, and three
6 November 2014 Gluten-Free Lifestyle

7. Displaying her
athletic prowess on
the apex of Potato
Chip Rock
"With something
as simple as
changing the food
I eat, my entire
life changed. I'm
healthy again."
Instagramming
a favorite snack:
apples with peanut
butter
Goofing off at
Opening Day of
San Diego’s Del Mar
Racetrack
weeks after, I felt amazing. What
upsets me is that I went to so many
doctors, and they were so unhelpful.
I had to self-diagnose myself and
that’s not okay. With something as
simple as changing the food I eat,
my entire life changed. I’m healthy
again.”
On how the diet influenced her
life, she says, “It changed my life for
the positive. I feel so much better. I
no longer feel held back. Even when
I used to eat ‘good’, it was not food
that was good for my body because
I couldn’t break it down and was
malnourished. Now I feel ‘cleaner’
inside and out. My body can actual-ly
keep up with itself !”
“The first gluten-free food I ate
was Pirates Booty popcorn. I had
been eating it before I realized that
I was gluten-intolerant, but when I
found out that it was gluten-free, I
downed a bag. It made me feel like
I wasn’t deprived of anything. Then
my friend told me about Kinnikinn-ick.
I immediately got some of their
products and fell in love with them,”
Tenley describes.
How did she maintain a glu-ten-
free diet while her time on The
Bachelor and Bachelor Pad? She elab-orates,
“The producers of both
shows kept the kitchens well-stocked
with basically everything that you
could ever think of. It wasn’t totally
gluten-free friendly, but there were
definitely options. There were lots
of potato chips and cereal bars that
I could eat, and they made sure to
get gluten-free Chex for me. I would
hide things in a corner that I knew
that I could eat. There was also lots
of produce, meats and vegetables,
so I tended to stick to foods that
were naturally gluten-free.”
She did run into some obstacles
on these TV shows, as she says,
“During filming of Bachelor Pad, we
had a pie-eating contest as a chal-lenge.
I was in tears as I thought
about having to scarf down a pie
filled with gluten. I was so strug-gling
with what to do. Thankfully,
the producers were so wonderful
that they got me a gluten-free pie.”
On her current diet, she men-tions,
“My evening snack tends to
be apples and peanut butter, frozen
grapes, or frozen yogurt. I have ma-jor
cravings for salty foods, so I love
Kettle Chips. Also for snacking, I
eat a handful of almonds and some
dried fruit or a gluten-free protein
bar. One of my favorites is apples
and Greek yogurt with cinnamon
and Stevia.”
For meals, she adds, “I love
ground turkey stuffed bell peppers,
zucchini spaghetti and protein pan-cakes.
I will eat protein pancakes
at any meal of the day, they are a
healthy choice and so simple with
very little ingredients. I have a lot
of favorites, and it’s a lot easier than
people think to create gluten-free
foods that are good for you too!”
Tenley is now a Certified Health
Coach in Nutrition and Wellness,
with a concentration on digestive
and gastrointestinal issues. She’s
on a mission to help the gluten-in-tolerant
get healthy. One vehi-cle
is through her website, www.
sweetandfreelife.com. There, she
shares stories from her gluten-free
awakening, recipes, tips on fitness
and maintaining a gluten-free life-style
and even dishes on fashion and
beauty advice.
For wisdom to young women, she
suggests, “The biggest thing is not
to be afraid of being high-mainte-nance.
Don’t sacrifice your health
for anything, especially a date. The
right guy will understand and be
your best gluten-free fan. Plus, the
guy would rather you be healthy
then hear you complain about not
feeling well all night!”
November 2014 Gluten-Free Lifestyle 7

8. Organic Grains™
Red Grains Inca Red • Tri-Color Grains Harmony Blend • White Grains Traditional
Explore more ancient grains for a healthier life at Ancient Harvest.com
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THE PERFECT MEAL
Explore a myriad of cooking possibilities with our
collection of gluten-free Quinoa Grains. Great as a
wholesome side or the foundation for your main dish,
these three distinct varieties make any meal a hit.