ISSN 2563-0849
06
GOODUMS COOKIE MIX
Creative Cre Cr rea eat ati tiv ive ve
NOV - WORLD VEGAN MONTH
DEC - HOLIDAY & BAKING
FOOD FOCUS
Gifting Entertaining &more!
Wishing you a
Snackalicious H Holiday B Baking
FROM THE EDITOR WIN PRIZES! Win prizes for making these Eat For Life recipes. Snap a photo and hashtag it #recipebymarsha — We love to see your creations on Instagram and Facebook! Follow @eatforlifebymarsha
oliday o ol liid d HHappiness Ha Hap p
It’s finally here. Is there a more anticipated day anywhere on the calendar than Christmas morning?
For some, the fun has already started on the first day of December with their Advents countdown. I hope you celebrate every day like a holiday, and that the New Year brings you good health, inspiration, and a mission to do as many small acts of kindness as you can squeeze in each day. Those are easy gifts to give that will continue to give in meaningful ways to the receiver.
NOV-DEC VOL 2 ISSUE 6
NEWSLETTER
This issue has lots of recipes and gifts for everyone to feel healthier and happier this season. From our kitchen to yours... Have a wonderful holiday and spread the Wellbeing and Share the Happiness!
arshaM A R S H A H E B E R T
M
Editor-In-Chief marsha@eatforlifebymarsha.com
LOVE TO HEAR FROM YOU @eatforlifebymarsha @eatfoodsforlife
Subscribe for extra recipes and exclusive offers on our magazine, cookbooks, and Snackalicious packs. Visit eatforlifebymarsha.com
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MAGAZINE PRODUCTION Editor-in-Chief & Recipe Developer Marsha Hebert Brand & Layout Designer Lily Zong Eat For Life By Marsha is a bimonthly publication, 6 times per year by Marsha Hebert, Calgary Alberta, Canada. 2021 All rights reserved. Reproduction of any material from this issue in whole or in part is prohibited.
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The information herein is not intended to replace the services of trained health professionals. You are advised to consult with your healthcare professional about matters relating to your health, and in particular regarding matters that may require diagnosis or medical attention.
Eat For Life By Marsha | 2
GET THE SNACKALCICIOUS
& GOODUMS COOKIE MIX @
WHO IS GOODUMS™?
5 WAYS TO COOK YOUR EGGS Never make something boring ever again | 18 NOV-DEC VOL 2 ISSUE 6
Goodums™ is a Canadian, woman-owned brand that was developed by a registered dietitian and mother who is passionate about baking solutions that are simple and wholesome. 100% real ingredients, whole grains and includes a real fruit or vegetable. For busy families. Goodums’ mission is to nourish with simplicity. Offering convenient, healthy baking options, with great-for-you ingredients like oats, flax, quinoa, and premium fruit or vegetable. Modern and fun.
FIND OUT MORE goodumsfood.com @goodumsfood
Eat For Life By Marsha | 6
Want to make this delicious vegan pancake? Love scones and pizzas? Grab the Vegan Snackalicious Pack to make and indulge as much as you like!
3 Booklets Special that's 45 Recipes up your sleeves!
Cook, learn, and have fun with our Online Cooking Course!
NOV-DEC VOL 2 ISSUE 6
Video Steps
Tips & Tricks
Written Steps
Recipe Card
Eat For Life By Marsha | 7
ISSUE 6
HOLIDAY BAKING SWEET POTATO 09 Food Focus
PECAN 17 Food Focus
PEAR 23 Food Focus
ROOT VEGETABLES 29 Food Focus
STAPLES 02 Editor's Note 06 Nutrient 07 November Month Calendar 08 December Month Calendar 09 Eat The Season
contents NOV-DEC VOL 2 ISSUE 6
Eat For Life By Marsha | 5
Nutrients ESSENTIAL FOR LIFE
Are you getting enough vitamins, minerals and acids that work together for a healthy body and mind? FAT-SOLUBLE VITAMINS A (retinol/beta carotene) Regulates the immune system and helps protect against bacteria and viruses. Helps night vision.
D (calciferol) Helps maintain levels of calcium and phosphorus in the blood.
C (ascorbic acid) Vital for healthy immune functioning. Protects against heart disease, and aids tissue growth and wound healing.
B1 (thiamine) Improves circulation, digestion and brain function.
B2 (riboflavin) Helps maintain healthy skin, nails and hair. Essential for production of red blood cells.
B3 (niacin) Regulates blood sugar levels, lowers cholesterol and improves circulation.
B6 (pyridoxine) Keeps the immune and nervous systems healthy.
B12 (cobalamin) Helps maintain healthy nerve cells and red blood cells.
Folic Acid (B9) In alpha-tocopherol form helps protect against several cancers and may help protect against hay fever and asthma
Biotin (B7) Essential for the utilization of fats and amino acids, and helps keep skin nails and hair healthy.
Calcium (Ca) A vital role in growth of strong bones, gums and teeth. Also, keeps your heat working healthy.
Magnesium (Mg) Maintains muscle and nerve functioning, and keep bones strong. Helps the body process fats and protein.
Sulfur (S) Key role in the manufacture of amino acids and in the conversion of carbohydrates to a form that the body can use.
Chromium (Cr)
E (tocopherol) In alpha-tocopherol form helps protect against several cancers and may help protect against hay fever and asthma.
K Helps blood clot, Also, helps the healthy functioning of the kidney, aids bone growth and repair.
WATER-SOLUBLE VITAMINS
MINERALS
Selenium (Se) Vital for the normal functioning of the immune system and the thyroid gland.
Phosphorus (P) An essential mineral needed y every cell in the body. Mostly used in bones.
Potassium (K) Helps the body store blood sugar in the form of glycogen, which is the principal source of energy required by all muscles in the body.
Copper (Cu)
Iron (Fe) A component of hemoglobin (the oxygen-carrying protein in red blood cells), it plays a key role in transporting oxygen around the body.
Helps insulin bind to its receptors on the membrane of body cells, then allow for the sugar glucose to move into the cells for energy production.
The production of pigment in skin, hair, and eyes; the development of healthy bones, teeth and heart. Processing of iron and formation of red blood cells
Zinc (Zn) Essential for the breakdown of carbohydrates, fats, and proteins. Also, necessary to maintain normal levels of the male hormone (testosterone).
Sodium (Na) Controls the amount of water in the body, maintains the normal pH of blood, transmits nerve signals and helps muscle contractions.
Iodine (I) Used for making thyroid hormones, which are required for normal body metabolism and growth.
ACIDS Coenzyme Q10 Non-Essential Fatty Acids May improve blood pressure and vascular function..
NOV-DEC VOL 2 ISSUE 6
Omega-3 (fish oils) Essential Fatty Acids
Omega-6 (vegetable oils) Essential Fatty Acids
Provide calories to give your body energy and have many functions in your heart, blood vessels, lungs, immune system.
Used for reducing the risk of heart disease, lowering "bad" (LDL) cholesterol levels, raising "good" (HDL) cholesterol levels.
Eat For Life By Marsha | 6
For monthly and weekly food updates and recipes. follow on social media and subscribe to the newsletter on www.eatforlifebymarsha.com Sandwich Day
Candy Day
Doughnut Day
Bison Day Vinegar Day World Vegan Day Deep Fried Clams Day Nachos Day
Bittersweet Chocolate With Almonds Day
Sundae Day
Pizza With Everything Day (Except Anchovies)
Stout Day
Cappuccino Day Tempranillo Day Harvey Wallbanger Day Indian Pudding Day
Happy Hour Day
Vichyssoise Day
Cashew Day Espresso Day Eat A Cranberry Day
French Toast Day
NOV-DEC VOL 2 ISSUE 6
Scrapple Day
Vanilla Cupcake Day
Deviled Egg Day
Cook Something Bold & Pungent Day
Chicken Soup For The Soul Day Happy Hour Day
Spicy Guacamole Day National Pickle Day
Clean Out Your Refrigerator Day Raisin Bran Cereal Day
Fast Food Day
Carbonated Beverage With Caffeine Day
Peanut Butter Fudge Day
Gingerbread Day
Cranberry Relish Day
Sardines Day
Parfait Day
Cake Day
Bavarian Cream Pie Day
National Baklava Day National Homemade Bread Day
Beaujolais Nouveau Day
Cherry Dessert Day
Chocolates Day Lemon Cream Pie (Creme Pie) Day
Mousse Day
Eat For Life By Marsha | 7
For monthly and weekly food updates and recipes. follow on social media and subscribe to the newsletter on www.eatforlifebymarsha.com
Pie Day Eat A Red Apple Day
Fritters Day
Apple Pie Day
Cookie Day
Repeal (of Prohibition) Day National Sacher Torte Day
Gazpacho Day National Microwave Oven Day
Cotton Candy Day
Chocolate Brownie Day
Pastry Day
Lager Day
Noodle Ring Day
Cocoa Day
Bouillabaisse Day
Cupcake Day
ChocolateCovered Anything Day
Maple Syrup Day
Pear Day
Ice Cream & Violins Day
Roast Suckling Pig Day
Hard Candy Day
Pfeffernuesse Day
Egg Nog Day
Fried Shrimp Day Sangria Day
Pumpkin Pie Day
Candy Cane Day
Bacon Day
Champagne Day
Feast Of The Seven Fishes
Chocolate Candy Day
NOV-DEC VOL 2 ISSUE 6
Pepper Pot Day
Coquito Day Hamburger Day Kiwi Fruit Day
Date Nut Bread Day
Fruit Cake Day
Bicarbonate Of Soda (Baking Soda) Day
Eat For Life By Marsha | 8
NOV-DEC VOL 2 ISSUE 6
Eat For Life By Marsha | 9
Onions Come up with a list of topics
Quick Nutrition Profile
Recipe on page Come up with a list of topics
Fat Fiber Potassium
Kale This can include articles and stories. Quick Nutrition Profile
Recipe on page Come up with a list of topics
Fat Fiber Potassium
Cranberries Come up with a list of topics
Quick Nutrition Profile
Recipe on page Come up with a list of topics
Fat Fiber Potassium
Walnuts This can include articles and stories. Quick Nutrition Profile Fat Fiber Potassium
NOV-DEC VOL 2 ISSUE 6
Recipe on page Come up with a list of topics
Eat For Life By Marsha | 10
SNACKALICIOUS
P R I D E VEGAN VEGA A N (ALMOND ( A L M O ND FLOUR) RECIPE CARD PACK
NOV-DEC VOL 2 ISSUE 6
Cassava Flour Cassava Flour comes from Yucca plant. It has a mild sweet fragrance and is a versatile flour in baking and cooking, from pizza crust to cookies and cakes. This ingredient is readily available in our online store at eatforelifebymarsha.com
NOV-DEC VOL 2 ISSUE 6
Osteoporosis has been called a paediatric disease with geriatric consequences. AT AGE 20...
By age 20, most of us already have up to 90% of our bones
AT AGE 30 & BEYOND...
by about 30, we are at peak bone mass. (After this, we start losing a little bit each year.) START EARLY...
Research shows if kids increase peak bone mass by 10%, they'll cut their risk of osteoporosis fractures in adulthood by 50%.
BOTTOM LINE... Get children off on the right foot with nutritious meals and a physically active family lifestyle.
NOV-DEC VOL 2 ISSUE 6
DAIRY
-
FREE
CALCIUM
SOURCES
SEEDS
A lot of seeds are packed with calcium, such as poppy seeds, chia seeds, celery seeds and sesame seeds
COLLARD
GREENS
Note: Almonds are technically also seeds
Collard greens, such
and are great source
as spinach, kale, and
of calcium too
arugula are great source of calcium. Note: even though spinach is rich in
BEANS
&
calcium, it contains a LENTILS
component that binds to calcium and inhibits
Beans are excellent
absorption.
source of calcium, especially white beans, edamame, and soybeans
&
CANNED
SALMON
SARDINES
canned calmon and sardins are loaded with calcium due to their edible bones
FIGS
Collard greens, such as spinach, kale, and arugula are great source of calcium. Note: even though spinach is rich in calcium, it contains a
FORTIFIED
DRINKS
component that binds to calcium and inhibits absorption.
Such as soy milk, rice milk, and almond milk. Fortified drinks could also include orange juice
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NOVEMBER - DECEMBER VOL 2 ISSUE 6
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Eat For Life By Marsha | 13
Oat Flour 3 Ways
CONNECT | SHARE | GROW
GLUTEN-FREE AND ISSN 2563-0849
DAIRY-FREE MAGAZINE 06
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