RECIPE

SANDWICH Healthier Touch WITH A By Nellie Palmer

Nutrition is the foundation upon which good health stands. When it comes to weight loss, what you eat is just as important as how much time you spend exercising. A sandwich is no exception. As one of the simplest meals for Americans to prepare, there are a surprising number of healthy recipes you can use to prepare a nutritious sandwich. Here is an easy recipe you can use to prepare a diet-friendly sandwich.

Ingredients

• 4 slices of brown bread (filled with fiber, the more fiber the better) • 1 chicken breast sliced in half to make two thin slices of chicken approx. 4 oz. each • 2 tbsps low calorie mayonnaise per slice of chicken • 1 tbsp crushed black pepper • 1 sliced tomato • 1/2 cup arugula or spinach per sandwich • 2 tbsps Walden Farm’s Asian dressing per sandwich. For a variety, try different sweet dressings. • 1 tbsp jalapeno mustard per sandwich.

Makes 2 sandwiches

Directions

 Rub two tablespoons low calorie mayonnaise on each chicken slice. (one tablespoon per side)  Sprinkle with black pepper.  Air Fry in any size air fryer for 16 to 18 minutes.  Toast bread.  Spread jalapeno mustard on each slice.  Mix the Walden Farm’s dressing and arugula or spinach.  Place chicken and arugula or spinach on each sandwich.  Serve with a side of vegetable and egg salad made with low calorie dressing. *Substitute thin sliced turkey breast for the chicken if desired. Substitute whole grain tortilla wraps for the bread if desired.

When it comes to eating healthy, a sandwich is not a typical staple in fitness diets. However, there are recipes that can be created to help you prepare sandwich meals that fit well within your health goals. By incorporating these techniques and steps, you can add a sandwich to your fitness routine while still enjoying the health benefits and a satisfying taste. As you review your meal plans, consider adding sandwich meals to your regimen as well.

EAT FRESH CHERRIES

By Christian Dischler

Cherries are the delicious, low-calorie and nutrient dense snack we deserve this year, and every year. Their health benefits more than make up for their diminutive size, and their flavor can be a complex journey through the world of sweet and tart—the two categories this stone fruit is known by.

Sweet cherries, such as Bing or Rainier, are known for their heart-shape and boast a juicy flavor that’s versatile. Perfect for a sweet snack on the go. Tart cherries, like Montmorency, are firm fleshed and tangy, making them great for withstanding higher temperatures when cooked in pies, cobblers and preserves. Whichever cherry you prefer, they’re all loaded with health benefits and help de-toxify your liver and fight life-threatening diseases.

Ensuring a healthy liver is an important focus in the modern age. Environmental toxins have increased, and an influx of processed foods has put an excess amount of stress on our liver–the organ responsible for keeping our blood clean. This results in the build-up of unwanted substances around the liver, and a flood of harmful petrochemicals such as microplastics. According to a peer-reviewed study in BMC, a medical journal, “Cherries are one of the richest sources of anthocyanins and antioxidants—and are more effective than vitamin C and four times more potent than vitamin E in antioxidant activity.” These anthocyanins and antioxidants are responsible for keeping our liver clean by helping remove those petrochemicals. They’re also supportive in disease prevention and lowering blood pressure.

“The anthocyanins in cherries have been shown to be associated with the prevention of lifestyle-related diseases such as cancer, cardiovascular disease and neurodegenerative disease,” the BMC study states. “Tart cherry juice can lower blood pressure and improve some aspects of exercise performance.” Additionally, cherries are linked to healthy hemoglobin levels and specifically help target non-Hodgkin’s lymphoma and brain tumors. Women in particular receive help from cherries due to their cleansing effect on the uterus, and reduction of ovarian cysts.

It’s easy to recognize that including this crimson fruit into our diets is beneficial. But of course, everything in moderation is the mantra here. Consuming one hundred cherries in a day won’t make you invincible, so find a healthy balance by using cherries as a snack, in salads, with desserts and in smoothies.

When selecting fresh cherries, it’s best to choose the darkest ones available for optimal nutrients and minerals. This means the tree was rich in minerals when the fruit was ripening. It also ensures that the fruit will have a robust flavor profile. Sweet or tart, fresh or frozen, there is no wrong choice here. But remember, cherries that are preserved in sweet syrups are counter-productive to the health boost they provide. So stick with an all-natural approach and your health will thank you. “Tart cherry juice can lower blood pressure and improve some aspects of exercise performance.”