Stay Healthy Magazine August 2018

Stay Healthy

JULY / AUGUST 2018

MAGAZINE Mind, Body & Fitness

The True Definition of Organic

Is a vegetarian or vegan diet for you?

Why are Eggs Good for You?

18

Simply Amazing Healthy Recipes

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Hola SHM Readers!!

Welcome to the summertime 2018 issue.....Inside you’ll discover some simply amazing healthy recipes for you and your family to enjoy this summer. If your not aware of the positive effects of using CBD products we urge you to check it out.

Cannabidiol (CBD) is just one of over 85 cannabinoids that have been identified in the cannabis plant. CBD is becoming increasingly popular amongst the masses for having a wide scope of benefits – due to clinical reports and test data showing little to no side effects and a lack of psychoactivity (typically associated with marijuana products and high THC).

The Endocannabinoid System

Stay Healthy Magazine Publisher / Jaye Kenzie Managing Editor / Elizabeth Glasser Art & Design Director / Edward Hurley Production & Distribution / Mike Hayes Proofreaders / Karen Long / Stella Trevino Adverting Director / Alba Rivers Staff Writers: Andy Fossett Rashelle Brown

CBD or cannabidiol is the main active compound in hemp, and unlike THC, it is not psychoactive, so it doesn't make people high. Inside the human body there's something called the endocannabinoid system, with receptors spread throughout the brain and body. When these receptors are activated, they enable two-way communication between body systems; something previously thought to be impossible

Stacy Winford

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Jaye Kenzie SHM Editor

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INSIDE THIS ISSUE 18 Simply Amazing Healthy Recipes Is a vegetarian or vegan diet for you?...Page 29

CONTENTS

The True Definition of Organic...Page 12

Why are Eggs Good for You?...Page 32

WHAT HAPPENS TO YOUR BODY WHEN YOU SLEEP?...Page 22

What makes squats such a fantastic exercise?...Page 28 3

Stay Healthy Inc.

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Black Bean Quesadillas

In a hurry? These satisfying quesadillas take just 15 minutes to make. We like them with black beans, but pinto beans work well too. If you like a little heat, be sure to use pepper Jack cheese in the filling. Serve with: A little sour cream and a mixed green salad.

From <http:// www.eatingwell.com/ recipe/250108/black-beanquesadillas/> Recipe By: EatingWell Test

Ingredients

• • • • • •

1 15-ounce can black beans, rinsed ½ cup shredded Monterey Jack cheese, preferably pepper Jack ½ cup prepared fresh salsa (see Tip), divided 4 8-inch whole-wheat tor• tillas 2 teaspoons canola oil, divided 1 ripe avocado, diced

quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm.

Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.

Tip: Look for prepared fresh salsa in the supermarket refrigerator section near other dips and spreads

From <http:// www.eatingwell.com/ 1Combine beans, cheese recipe/250108/black-beanand ¼ cup salsa in a me- quesadillas/print/>

Directions

Kitchen. These satisfying • quesadillas take just 15 minutes to make. We like them with black beans, but pinto beans work well too. If you like a little heat, be sure to use pepper Jack cheese in the filling. Serve with: A little sour cream and a • mixed green salad.”

dium bowl. Place tortillas on a work surface.

Spread ½ cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.

2Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2

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VEGETARIAN GRILLED ZUCCHINI AND QUINOA SALAD WITH BALSAMIC LEMON VINAIGRETTE

3.

4.

zucchini slices and season all sides with salt and pepper. Grill each side of zucchini until brown and crisp, about 2 -3 minutes.

Chop grilled zucchini into large bite sized pieces.

In large bowl whisk together all the dressing ingredients (olive oil, balsamic vinegar, lemon zest, lemon juice, sugar, garlic, salt, pepper, and oregano) Taste the dressing and adjust salt, pepper or additional seasonings, to taste.

In the same dressing bowl, add the zucchini, quinoa, cherry tomatoes, red onion, feta cheese, beans or chickpeas, and basil or corn. Gently toss everything together.

You can eat it right away at room temperature or serve chilled for the next day. Enjoy!

minced red onion 4 oz. (113g) feta cheese 1 (15 oz- 425g) can black beans, white beans or chickpeas (drained) • salt and pepper , to taste • 1/4 cup (60ml) fresh 5. chopped basil Don't slice the zucchini • 1 cup cooked or grilled too thin before you grill corn kernels, (optional) them since they will FOR THE DRESSING: shrink down. We like it • 1/4 cup (60ml) olive oil between 1/4"-1/2" thick before grilling. That way • 2 Tablespoons (30ml) you'll get a nice lit bit of balsamic vinegar 6. crust balanced against • zest of 1 medium lemon the softer interior.

• 2 Tablespoons (30ml) fresh lemon juice Course: Main Course, Salad • 1/2 teaspoon (3ml) sugar Cuisine: BBQ-Grilling • 2 cloves garlic , minced Servings: 6 Servings Ingredients • 1/4 teaspoon kosher or sea salt , or to taste For the Zucchini and Qui• 1/4 teaspoon fresh noa cracked black pepper • 3 medium zucchini , cut • 3/4 teaspoon dried oreinto 1/2” thick slices gano or 2 teaspoons • 2 Tablespoons (30ml) olfresh chopped oregano ive oil , for brushing Directions • 1 1/2 cups (360ml) 1. Cook quinoa to package cooked quinoa instructions and allow to From <https:// • 1 cup (240ml) cherry tocool completely. Set bestrecipebox.com/ matoes, halved or quaraside. vegetarian-grilledtered 2. Heat grill. Lightly brush zucchini-salad/#wprm• 3 Tablespoons (45ml) Prep Time 15 mins Cook Time 20 mins Total Time 35 mins

• •

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CAULIFLOWER "FRIED RICE

This recipe for cauliflower fried rice is super flexible too because you can add what ever you like. Just like any fried rice recipe, this cauliflower version has endless possibilities. Add ground shrimp, chicken, pork, beef or tofu. Add more vegetables if you like. What ever you add, it’ll be delicious so long as you don’t overcook the cauliflower.

From <https:// bestrecipebox.com/ cauliflower-fried-rice/ #wprm-recipe-container7485> Prep Time 15 mins Cook Time 15 mins Total Time 30 mins Using minced cauliflower instead of rice, this "fried rice" is a great way to get your veggies. We prefer the texture of hand minced cauliflower, but you can always mince it in a food processor or buy it pre-minced. If using a food processor, be careful not to process it too much

or else the cauliDirections 1. Mince cauliflower into flower will become mushy once very small crumbled cooked. pieces, resembling the size of rice or larger beThis is our favorcause the cauliflower ite food processor will shrink as it cooks. for home; linked You can use a food prohere. It is a great cessor to get this texbalance between useable size for the average ture, but be careful to recipe and how much space not process the cauliis needed to store it. flower too much or it will become mushy. We preCourse: Main Course fer to hand mince everyCuisine: American, Asian thing to get the small Servings: 4 servings texture, so it still reCalories: 154 kcal mains firm when cooked.

Ingredients 2. Heat large skillet on me• 1 medium head cauliflowdium high heat. Add er cooking oil, then add on• 1 large egg ion and garlic. Cook until soft and translucent.

• 2 Tablespoons cooking 3.

Add cauliflower and sauoil (olive oil, grape seed oil, canola oil - whatever té until tender, but not your preference) mushy soft. Add the peas • 1/2 medium onion , and carrots and stir until chopped combined.

• 2 cloves garlic , minced 4. Add the beaten egg, soy sauce, sesame oil and • 1/2 cup diced frozen carblack pepper. Stir until rots the egg coats all of the • 1/2 cup frozen peas cauliflower and becomes 2 Tablespoons soy cooked. sauce *for gluten-free use tamari 5. If needed, add additional 1/2 teaspoon sesame oil kosher salt to taste. Add green onions and stir un• fresh cracked black peptil everything is comper to taste bined.

6.

Serve warm.

• 2 green onions , diced • optional: kosher salt From <https:// • more optional vegetabestrecipebox.com/ bles: celery , broccoli, corn, cauliflower-fried-rice/#wprm spinach -recipe-container-7485> US Customary - Metric 8

Toasted Pita & Bean Salad

Recipe By: Vanessa Barring-

ton“Beans add protein to this tasty riff on the classic Middle Eastern salad fattoush, made with lettuce, cucumbers, tomato, mint and pita bread.”

• • • • • • • • • • • • • •

• •

oil in a large saucepan over medium heat. Add 1 small chopped onion, 2 to 3 chopped garlic cloves and 1 chopped celery stalk (optional). Cook, stirring, until the vegetables are beginning to soften, 3 to 4 minutes. Drain the beans and add to the pan. Add enough cold water to cover the beans by 1 inch. Bring to a boil and boil for 5 minutes. Lower the heat to a bare simmer, partially cover and cook, stirring occasionally, until tender, 20 minutes to 3 hours, depending on the freshness of the beans. If at any time the liquid level drops below the beans, add 1 cup hot water.

When the beans are nearly soft, stir in 1 to 1½ teaspoons salt. (Do not drain: beans are best stored in their cooking liquid and the li

1Preheat oven to 400°F.

2Spread pita pieces out on a large baking sheet. Bake until crisp and beginning to brown, 5 to 7 minutes. Let cool on the pan.

3Mash garlic and salt with the Ingredients back of a chef's knife to form a paste. Transfer to a 2 6-inch whole-wheat pita bowl, add lemon juice and breads, cut or torn into biteground cumin and whisk to size pieces blend. Add oil in a slow, 2 cloves garlic, peeled steady stream, whisking ⅛ teaspoon salt continually. Season with pepper.

2 tablespoons fresh lemon • 4Place beans, tomatoes juice and cucumber in a serving 2 tablespoons ground toastbowl. Add the toasted pita, ed cumin seeds (see Tip) lettuce, feta, parsley, mint 3 tablespoons extra-virgin and the dressing; toss to mix. Season with more pepolive oil per. Serve immediately.

Freshly ground pepper to taste • Make Ahead Tip: Cover and refrigerate the dressing 2 cups cooked pinto beans, (Step 3) for up to 3 days. well drained and slightly warmed (see Tip) • Tip: Toast cumin seeds in a small skillet over medium 1 cup diced plum tomatoes heat, stirring occasionally, or ½ pint cherry tomatoes, until very fragrant, 2 to 5 quartered minutes. Let cool. Grind in½ cucumber, peeled and to a powder in a spice mill diced or blender.

1 cup sliced romaine let• How to Cook a Pot of Beans tuce 1 cup crumbled feta cheese • 1. Pick over 1 pound dry beans to remove any peb3 tablespoons chopped bles or broken beans and fresh parsley rinse well under cold water.

Place in a large bowl, cover 3 tablespoons chopped with 3 inches of cold water fresh mint and soak for 4 to 24 hours.

2. When you're ready to Directions cook the beans, heat 3 tablespoons extra-virgin olive

• •

Makes about 6 cups.

Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

From <http:// www.eatingwell.com/ recipe/249933/toasted-pitabean-salad/print/>

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Slow Cooked Stuffed Bell Peppers

OTAL TIME: Prep: 15 min. Cook: 3 hoursYIELD:4 servings

• • • • • • • • • •

30mg cholesterol, 565mg sodium, 43g • 1. Cut and discard carbohydrate (6g sugtops from peppers; ars, 8g fiber), 15g proremove seeds.

In a tein. Diabetic ExchangIngredients large bowl, mix es: 2 starch, 2 lean 4 medium sweet red beans, cheese, sal- meat, 2 vegetable, 1 peppers sa, onion, corn, rice, fat. chili powder and 1 can (15 ounces) cumin; spoon into black beans, rinsed © 2018 RDA Enthusiast peppers. Place in a Brands, LLC and drained 5-qt. slow cooker 1 cup shredded pepcoated with cooking From <https:// per jack cheese spray. www.tasteofhome.com/ 3/4 cup salsa • 2. Cook, covered, on recipes/slow-cooked-stuffed1 small onion, low 3-4 hours or un- peppers/print> chopped til peppers are ten1/2 cup frozen corn der and filling is heated through. If 1/3 cup uncooked desired, serve with converted long sour cream. Yield: 4 grain rice servings.

1-1/4 teaspoons Nutritional Facts chili powder 1/2 teaspoon ground 1 stuffed pepper (calculated without cumin sour cream): Reduced-fat sour 317 calories, 10g fat cream, optional (5g saturated fat), Directions

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either producers met animal health and welfare standards, did not use antibiotics or growth hormones, used 100% organic feed, and provided animals with access to the outdoors

14 FACTS THE ORGANIC INDUSTRY DOESN’T WANT YOU TO KNOW.

in conventional farming.

For families like my own, where we buy organic foods to avoid harmful chemicals, this means that our money spent has essentially been wasted. And in fact, we might be doing more harm than good since the “natural” chemicals haven’t been thoroughly tested.

(3) Organic pesticides aren’t always as effective as synthetic, and DEFINITION OF ORGANIC PESTICIDES may require more application in Many people don’t know the true (1) Pesticides are allowed in organ- order to achieve the same protecmeaning of the word “organic.” ic production. tion.

Some take it to mean natural, pesOrganic advocates often leave A recent study compared the efticide-free and local. Others take it the impression that organic farming fectiveness of a rotenone-pyrethrin to mean certified to the utmost deeliminates the need for pestimixture versus a synthetic pesticide, gree. cides… if that were true, the Orimidan. Rotenone and pyrethrin ganic Materials Review Institute are two common organic pestiHere’s what it means to the United would have no need to list more cides; imidan is considered a “soft” States Department of Agriculture, than 40 pesticides allowed in orsynthetic pesticide (i.e., designed and for our purposes, the REAL defi- ganic production. to have a brief lifetime afnition of organic: This will come as a big shocker to ter application, and other traits Organic is a labeling term that indi- those who buy organic foods in that minimize unwanted effects). It cates that the food or other agriorder to avoid harmful pesticides. was found that up to 7 applications cultural product has been proIt’s true that each one of the 40+ of the rotenone- pyrethrin mixture duced through approved methods pesticides on the “approved” list were required to obtain the level of that integrate cultural, biological, are individually reviewed and approtection provided by 2 applicaand mechanical practices that proved for use, but they’re still pes- tions of imidan. foster cycling of resources, proticides. They’ve been designed to mote ecological balance, and do the same thing as all the other Building on the fact that many orconserve biodiversity. Synthetic fer- pesticides out there and there’s no ganic pesticides haven’t been testtilizers, sewage sludge, irradiation, guarantee that they’re any safer. and genetic engineering may not A current list of allowed substances ed for safety, now we see that farmers are having to use more bebe used. can be found HERE. cause they’re not as effective as I know that language is somewhat the chemicals used in conventional ambiguous, so here a few high(2) Some “natural” chemicals used farming. lights to help explain what those in organic farming are carcinogen- I’m not sure what’s more danger“approved methods” include, in ic. ous – consuming a larger quantity plain English: Until recently, nobody bothered to of chemicals that have NOT been look at natural chemicals (such as tested for safety, or consuming a • that irradiation, sewage sludge, organic pesticides), because it was lesser quantity of chemicals that synthetic fertilizers, prohibited assumed that they posed little have been tested for safety… pesticides, and genetically risk. But when the studies were modified organisms were not done… you find that about half of used the natural chemicals studied are LABELING • pesticides, if used, must be de- carcinogenic as well.

(4) There are 35 non-synthetic, nonrived from natural sources The organic industry has always organic substances allowed as inbeen deemed “safer” than con• these pesticides must be apgredients in or on processed products labeled as “organic.” plied using equipment that has ventional, so very little attention has been given to testing the When you buy organic food items, not been used to apply any synthetic materials for the past chemicals used in organic farming how often do you read the ingredito see whether or not they really ents? Do you ever? Or do you just three years are safe.

As it turns out, some of the trust the organic label and feel bet• the land being planted cannot approved chemicals can do just as ter about what you’re buying? have been treated with synCarrageenan is an ingredient that thetic materials for that period much harm as some of the “dangerous” chemicals used often 12

serves as an emulsifier, making ingredients creamy. It’s also a substance known so well for causing inflammation that it’s used to test anti-inflammatory drugs.

(7) Only 95% of a food item is required to be organic in order to be labeled “organic.”

The other 5% is supposed to come from a list of approved substances, You’ll find this often in items but there are small loopholes that like coconut milk and almond milk, allow things like the casings of sauand you’ll find it in sage. Even if the sausage is marketboth conventional AND organic ed as organic. because it’s on the list of approved It’s also worthy to note some of the non-organic substances allowed to items allowed to be in organic be in foods labeled organic. foodstuffs aren’t even food. For example, the synthetic chemicals used in disinfecting washes.

(5) There are 43 synthetic, nonorganic substances allowed as ingredients in or on processed prodCERTIFICATION ucts labeled as “organic.”

Similar to point #4, except this time we’re talking about non-natural substances, like cellulose and ethylene.

Cellulose is most often found in packages of shredded cheese, to help keep it from clumping. Cellulose is also the fancy name for wood pulp.

Ethylene can be found as a natural plant hormone, and in nature, it’s what triggers the fruit to ripen. In farming however, fruits are picked early so that they can be shipped to far away places without going bad before arrival. Upon arrival, a synthetic variation of ethylene is sprayed on the fruits so that they look ripe on the shelf at the supermarket.

(6) Over 45 non-organically produced ingredients are allowed as ingredients in or on processed products labeled “organic” when the ingredient is not commercially available in organic form.

Basically, an organic processing facility simply has to say that the organic version of such-and-such ingredient isn’t available, and they’re allowed to use the conventional counterpart.

Included in this list is soy lecithin, the leftover sludge waste from processing soybean oil. Cornstarch is also on the list, which is produced from corn… and as of 2011, 88% of corn was genetically modified.

(8) The United States Department of Agriculture (USDA) and the National Organic Program (NOP) do not certify or inspect companies/foods for certification.

The USDA is the umbrella manager of the NOP. The NOP creates the policies and regulations for certifying agencies to follow during the certification process.

Neither the USDA or the NOP have specific responsibilities or hands in the day-to-day operations of the organic certification process. Instead, they are simply the managers overseeing that the organic certification is working as it’s supposed to… in the United States. Neither the USDA or the NOP have any control or authority over organic food in other countries.

(9) The company/brand seeking organic certification pays the accrediting company.

The accrediting company not only offers the original certification, but they also offer the annual re-

certification of being organic.

To put this into perspective, it would be similar to paying a police officer to help you when they respond to a 911 call… or paying the officer as they patrol the neighborhood… or paying the officer when they arrest you.

While most companies are honest, this arrangement clearly creates a potential conflict of interest. Fraudulent certifications and under-thetable payments for signatures and accreditation can be easily obtained and forged.

(10) Two of the three major organic certifying companies are for-profit.

Only one organization is non-profit.

Quality Assurance International (QAI) is the largest certifying company of organic foods, and it is forprofit. California Certified Organic Farmers is also for-profit.

Oregon Tilth was founded as a nonprofit company and still is.

The fact that the certifying companies are businesses seeking to obtain and maintain profit, it should be even more concerning that they’re being paid by the ones they certify.

(11) The actual certification to become organic, and follow-up inspections of companies certified organic, is often outsourced to a third-party.

The major organic certifying companies usually do not have offices in faraway places, nor do they have the funds to travel to faraway locations to certify and/or inspect for themselves. As the result, these tasks are often outsourced to another third-party company.

If you’re following along, here’s an example of how far removed the farm can be from your fork: • USDA/NOP certifies QAI (QAI pays USDA/NOP).

• QAI certifies Muir Glen as an organic tomato processing plant (Muir Glen pays QAI) • QAI outsources the organic certification of the remote tomato farm to a third-party (the tomato farm pays the third-party, and the thirdparty pays USDA/NOP) 13

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Your local grocery store buys organic tomatoes from Muir Glen and has no clue where the tomatoes truly came from (and to be honest, Muir Glen might not know either).

QUALITY OF THE FOOD (12)Organic foods may be crosscontaminated with conventional versions of the same food.

(13) Both organic and conventional avocados are grown in Mexico.

These avocados are likely grown in neighboring fields, and processed in the same facility. The risk of cross -contamination between conventional avocados and organic avocados, as well as any other food item, increases with each step away from the farm. The farm itself, shipment to a plant, during processing, during packaging, during shipment and during the stocking of the shelves.

Since the NOP doesn’t specify the width between organic fields and conventional fields (they simply state “sufficient to prevent contamination“), conventional and organic foods could grow – and everything that goes with the process – right next door to each other with minimal interference.

(13) Organic foods may be “watered down.”

Say we’re dealing with an almond grower, and they grow both organic and conventional almonds.

The grower ships the harvested almonds to the processing plant, where the nuts are hulled, shelled and pasteurized.

Conventional almonds may be mixed with organic almonds – intentionally or unintentionally – in order to produce a higher yield of “organic” almonds. While this is against NOP rules, it happens nonetheless.

The NOP receives about 200 complaints of fraud each year. Harold Chase and his selling of conventional corn as organic corn being one of the recent ones happening in the U.S. You can view a list of other cases investigated and closed by the NOP HERE.

money we spend.

Do you buy organic food? Is it to avoid pesticides? Because it tastes better? Because it’s “healthier?”

Regardless of what you buy, make sure you know why. If you don’t, stick around because this post is only the tip of the iceberg!!

WHAT’S YOUR STANCE ON ORGANIC FOODS AND THE ORGANIC INDUSTRY? HOW DOES ORGANIC FOOD FIT INTO YOUR GROCERY BUDGET?

(14) Annual sales of organic food totals about $27 billion each year, yet there are only 27 employees in the NOP. The NOP has no dealings with the day-to-day operations in the organic industry. In short, they’re responsible for creating the rules and enforcing the rules. And handling complaints and disputes that arise from breaking the rules. Yet the NOP is severely understaffed to handle these issues.

With only one staff member for Depending on how well each every $1 billion in sales each farmer/processor/shipper regards year, the NOP is forced to be a the rules for organic in their own reactive organization, rather than country, the risk could be exponentially far greater. The U.S. Phar- a proactive organization for the organic industry. macopeial Convention has a database containing several cases of Note: The $27 billion figure was as of 2011. Within a couple of years, where organic food items have been contaminated with their con- the organic sales total yielded over $52 billion worldwide. ventional counterpart. That database is HERE. Eating real food is truly a journey.

Sometimes it feels like it would be From the consumer’s standpoint, easier to just cover our eyes with a once the bin is full, the avocados blanket and stop asking so many will be labeled organic. We can’t questions. But knowing why we do really know, because you can’t the things we do is what keeps us judge whether an avocado is oron this journey. It helps us to continganic or conventional by looks ue making good, smart choices alone. with the food we buy and the 14

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SIMPLY AMAZING GARLIC SPINACH WITH LEMON Prep Time 10 mins Cook Time 5 mins Total Time 15 mins

Then add the lemon zest zest of 1 medium Lemon and lemon juice. Stir it 1 Tablespoon fresh Lemall into the spinach. on Juice 4.

That’s it! It’s a crazy • Kosher Salt or Sea Salt , easy dish we love to eat to taste with meats, seafood • fresh cracked Black cause it’s the perfect Pepper , to taste veggie side dish • (optional) red Chili This recipe easily douFlakes bles if you want to make From <https:// US Customary - Metric extra. The spinach bestrecipebox.com/garlicmight see like a lot at spinach-recipe/#wprmrecipe-container-7589> first when it’s raw, but it Directions 1.

Heat large frying pan on cooks down a ton so 2 medium heat. Add olive people can definitely eat oil and garlic. Cook gara 10 oz bag! lic until fragrant and Course: Side Dish, Vegetatranslucent. bles 2. Add all the spinach (it Cuisine: American will shrink and cook Servings: 2 servings down a ton). Gently stir Calories: 102 kcal the spinach until it’s all Ingredients cooked and wilted, but • 10 ounces fresh Spinnot mushy. ach , about 12 cups 3. Add sea salt and pep• 1 Tablespoon Olive Oil per to taste. Add some optional red chili flakes • 3 cloves Garlic , minced or sliced if you want a little heat.

• •

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SPAGHETTI SQUASH CHOW MEIN can add chicken, shrimp, pork or more veggies to this recipe.

It's totally adaptable!

Course: Main Course Cuisine: American, Asian Servings: 4 servings Calories: 181 kcal Ingredients 1 Spaghetti Squash (@3lbs or 1365g) 1 Tablespoon Olive Oil

Preheat Oven to 375°F. Oil a sheet pan with olive oil.

Carefully cut spaghetti squash in half lengthwise. Scoop out the seeds and connecting strands, then place cut side down on the prepared sheet pan.

Bake for 45 minutes, or until the squash flesh becomes tender and separates easily into strands with a fork. Finish by gently loosening and removing the "spaghetti strands" from the shells. Set aside.

2 tablespoons soy sauce or low Make the sauce: In medium sodium soy sauce (use Tamari bowl combine soy sauce, vinefor gluten free) gar, and oyster sauce (or hoisin This healthy spaghetti squash for vegetarian). Set aside. chow mein is low carb and will 2 teaspoons rice vinegar (or Heat olive oil in a large skillet satisfy all your cravings for Chi- distilled white vinegar) on medium high heat. Add onnese chow mein without all the 1 Tablespoon oyster sauce ions and garlic, cook until soft. starch. or (hoisin for vegetarian)

From <https:// bestrecipebox.com/spaghettisquash-chow-mein/#wprmrecipe-container-7869>

Prep Time 15 mins Cook Time 1 hr Total Time 1 hr 15 mins

Spaghetti squash sizes will vary and so will cooking times, so adjust accordingly if youâ&#x20AC;&#x2122;re cooking with anything smaller or larger than 3 pounds. You

1 tablespoon olive oil , grape seed oil or any cooking oil 1 small onion , diced

Add red bell pepper, snow peas and carrots.. Cook until vegetables are tender, about 2 minutes.

Add the spaghetti squash strands and the sauce. Stir 1 red bell pepper , thin sliced everything in the pan until the squash is coated with the 1 cup sliced snow peas or sug- sauce. Cook for about another ar snap peas minute until the spaghettis squash is heated through. Don't 1 large carrot , julienned over cook the squash or it'll be kosher salt or sea salt, to taste super mushy.

4 cloves garlic , minced

fresh cracked black pepper to taste 1/4 cup chopped cilantro (optional) chili garlic sauce , sriracha or hot sauce (optional) US Customary - Metric

Add additional salt and pepper, to taste. Garnish with cilantro, serve with hot sauce

From <https:// bestrecipebox.com/spaghettisquash-chow-mein/#wprmrecipe-container-7869>

Directions 18

LOW-CARB CLOUD EGGS (EGGS IN A CLOUD)

Our recipe for cloud eggs or eggs in a cloud is super simple, it’s hard to mess it up. Because it’s so easy, this eggs in a cloud recipe is perfect for breakfast or brunch

From <https:// bestrecipebox.com/ cloud-eggs/> Prep Time 10 mins Cook Time 10 mins Total Time 20 mins Makes a great low carb breakfast or serve the cloud eggs on top of toast or english muffins.

Course: Breakfast Cuisine: American Servings: 4 servings Calories: 142 kcal

Ingredients

• • • • •

until stiff peaks form.

Fold in the parmesan cheese, parsley/chives, bacon pieces and a pinch of salt.

4. Spoon the egg white mixture into 4 mounds on the parchment lined baking sheet. Using the back of the spoon, create a small dent or well in the center of each mound.

5. Bake for about 3-5 minutes. Remove egg whites from the oven and then gently place an egg yolk in the hole of each egg cloud. Season with salt and pep4 large Eggs per.

1/4 cup Parmesan 6. Bake for another 2-3 or Cheese , grated until the eggs are set 3 Tablespoons minced the way you like it.

Parsley or Chives Serve with toast or eat 2 slices cooked Bacon , them as they are for a crumbled great low-carb breakKosher Salt or Sea Salt , fast! to taste

Black Pepper , to taste From <https:// fresh cracked if possibestrecipebox.com/cloudble eggs/#wprm-recipeUS Customary - Metric container-6245>

•

Directions 1. Preheat the oven to 450°F. Line a baking sheet with parchment paper and grease or spray with cooking spray. Set aside.

2. Separate the egg whites from yolks by placing the egg whites in large bowl and place the 4 yolks in separate small bowls.

3. Using either a stand or hand mixer, whip whites 19

GRILLED ROMAINE SALAD 1 teaspoon brown sugar 1/2 teaspoon paprika 1/2 teaspoon kosher salt , or to taste • black pepper to taste US Customary - Metric

• • •

Directions Make the Dressing 1. Combine dressing ingredients (garlic, olive oil,

This Grilled Romaine salad recipe is definitely a treat and perfect salad for outdoor gatherings. Have you ever had a grilled romaine salad before? If not, you’re in for a delicious surprise.

From <https:// bestrecipebox.com/ grilled-romaine-saladrecipe/>

Prep Time 15 mins Cook Time 10 mins Total Time 25 mins

This salad is one of those recipes that's so flexible, you can make it what you want. If you have extra veggies to grill, add them to this salad. Grill some chicken to make an awesome chicken Ceasar with grilled romaine!

Course: Appetizer, Main Course, Salad Cuisine: American, BBQ-

Grilling Servings: 4 Servings Calories: 168 kcal Ingredients • 2 medium heads romaine lettuce , cut lengthwise into wedges • olive oil for brushing the romaine lettuce • 1/2 cup crumbled or grated cheese (choose your favorite!)

• lemon wedges for serving and squeezing over salad For the Dressing • 2 cloves garlic , crushed or fine mince • 3 Tablespoons olive oil for the dressing • Zest of 1 fresh lemon • 2 Tablespoons fresh lemon juice • 1 Tablespoon balsamic vinegar • 1/2 teaspoon dijon mustard 1 teaspoon soy sauce (use Tamari for Gluten Free)

lemon zest, lemon juice, balsamic, mustard, soy sauce, brown sugar, paprika, salt and black pepper) in mason jar.

Close the lid and shake ingredients together until well combined. Or combine all ingredients together in medium bowl and whisk until combined. Set aside.

2. Heat the grill or bbq to medium-high to high heat (depending on

grill’s heat intensity).

Scrape the grill grates to make sure they are clean.

3. Lightly coat romaine

lettuce head with oil.

Grill the lettuce until they’re individually cooked and slightly charred.

4. Allow lettuce to cool.

Lay romaine on large platter, drizzle dressing on top and sprinkle with cheese. Serve with lemon wedges and enjoy!

From <https:// bestrecipebox.com/grilledromaine-salad-recipe/ #wprm-recipe-container8540>

20

WATERMELON FETA SALAD WITH FRESH MINT Refreshing watermelon feta salad is a super easy and popular Summer salad recipe. There’s so many reasons why this salad is so fantastic. The sweet chunks of juicy watermelon combined with salty feta cheese is amazing. It’s the contrast of sweet and salty that makes each bite so wonderful. Add some chopped mint and it’s floral scents and flavors take this salad to another level. Everything about it is super satisfying, cooling, refreshing and perfect for your Summer Menu

From <https:// bestrecipebox.com/ watermelon-feta-salad/ #wprm-recipe-container6035> Prep Time 15 mins Total Time 15 mins

Directions 1. In large bowl combine olive oil, lemon zest, lemon juice and mint. Stir to Course: Salad, Side Dish combine.

Cuisine: American 2.

Add watermelon chunks Servings: 6 servings and gently stir to coat Calories: 204 kcal the dressing in the watermelon.

Ingredients 3. Add feta cheese, black • 4 lbs. watermelon chunks pepper. Gently toss to (cut into 1 inch cubescombine all ingredients. about 8 cups) Taste for seasoning and • 3 Tablespoons olive oil add more salt if needed.

• zest 1 medium lemon Serve chilled.

• 1 Tablespoon lemon juice • 3 Tablespoons fresh mint From <https:// leaves , chopped (reserve bestrecipebox.com/ a few whole mint leaves watermelon-feta-salad/ #wprm-recipe-containerfor garnish) 6035> • 4 oz. feta cheese • kosher salt to taste, optional • black pepper , freshly ground if possible US Customary - Metric See post above for more recipe details.

21

Stay Healthy Magazine 22

WHAT HAPPENS TO YOUR BODY WHEN YOU SLEEP? During the night, you cycle through five separate stages of sleep every 90 to 110 minutes, experiencing between three and five dream periods each night We spend around a third of our lives (around 25 years) sleeping; it is vital to our survival, but despite years of research, scientists still aren't entirely sure why we do it. The urge to sleep is all-consuming, and if we are deprived of it, we will eventually slip into slumber even if the situation is life threatening.

Sleep is common to mammals, birds and reptiles and has been conserved through evolution, even though it prevents us from performing other useful tasks, such as eating, reproducing and raising young. It is as important as food for keeping us alive; without it, rats will die within two or three weeks – the same amount of time that it takes to die from starvation.

-based, whereas during REM sleep dreams are more vivid and emotional.

light sleep. On the EEG monitor, this stage is characterised by further slowing in the waves with an increase in Some scientists argue that REM sleep their size, and short one or two-second allows our brains a safe place to prac- bursts of activity known as ‘sleep spintice dealing with situations or emotions dles’. By the time you are in the secthat we might not encounter during our ond phase of sleep, your eyes stop daily lives; during REM sleep our mus- moving, but you are still woken easily. cles are temporarily paralysed, preventing us acting out these emotions.

Stage 3 (20-40 minutes) Others think that it might be a way to As you start to enter this stage, your unlearn memories, or to process unsleep spindles stop, showing that your wanted feelings or emotions. Each of brain has entered moderate sleep. these ideas has its flaws, and no one This is then followed by deep sleep. knows the real answer.

The trace on the EEG slows still further as your brain produces delta waves During the night, you cycle through five with occasional spikes of smaller faster waves in between. As you progress separate stages of sleep every 90 to through stage-three sleep, you be110 minutes, experiencing between come much more difficult to wake up. three and five dream periods each night.

The five stages of sleep can be distinguished by changes in the electrical activity in your brain, measured by electroencephalogram (EEG). The first stage begins with drowsiness as you drift in and out of consciousness, and is followed by light sleep and then by two stages of deep sleep. Your brain activity starts to slow down, your Sleep can be divided into two broad breathing, heart rate and temperature stages, non-rapid eye movement drop, and you become progressively (NREM), and rapid eye movement more difficult to wake up. Finally, your (REM) sleep. The vast majority of our brain perks up again, resuming activity sleep (around 75 to 80 per cent) is that looks much more like wakefulNREM, characterised by electrical pat- ness, and you enter rapid eye moveterns in the brain known as ‘sleep spin- ment (REM) sleep; the time that your dles’ and high, slow delta waves. This most vivid dreams occur. This cycle is the time we sleep the deepest. happens several times throughout the night, and each time, the period of REM sleep grows longer.

Without NREM sleep, our ability to form declarative memories, like learning to associate pairs of words, is seri- Stage 1 (1-7 minutes) ously impaired; deep sleep is important for transferring short-term memories During the first stage of sleep you are into long-term storage. Deep sleep is also the time of peak growth hormone just drifting off; your eyelids are heavy release in the body, which is important and your head starts to drop. During this drowsy period, you are easily for cell reproduction and repair. awoken and your brain is still quite acThe purpose of REM sleep is unclear; tive. The electrical activity on an electroencephalogram (EEG) monitor the effects of REM sleep deprivation starts to slow down, and the cortical are less severe than NREM deprivawaves become taller and spikier. As tion, and for the first two weeks huthe sleep cycle repeats during the mans report little in the way of ill efnight, you re-enter this drowsy halffects. awake, half-asleep stage.

Stage 4 (20-40 minutes) There is some debate as to whether sleep stages three and four are really separate, or whether they are part of the same phase of sleep. Stage four is the deepest stage, and during this time, you are extremely hard to wake.

The EEG shows tall, slow waves known as delta waves, your muscles relax and your breathing becomes slow and rhythmic, which can lead to snoring.

Stage 5 (10-60 minutes) After deep sleep, your brain starts to perk up, and its electrical activity starts to resemble the brain when it is awake.

This is the period of the night when most dreams happen. Your muscles are temporarily paralysed, and your eyes dart back and forth, giving this stage its name, rapid eye movement (REM) sleep.

Jodie Tyley is editor of How It Works Magazine. The latest issue is out now: Issue 77 ‘The Power of Magnetism’, Subscribe for your copy here

REM sleep is the period during the Stage 2 (10-25 minutes) night when we have our most vivid dreams, but people dream during both NREM and REM sleep. During NREM After a few minutes, your brain activity sleep, dreams tend to be more concept slows further, and you descend into 23

Easy Cheese-Stuffed Jalapenos Recipe A few years ago, I saw a man in the grocery store buying a big bag full of jalapeno peppers. I asked him what he intended to do with them, and he shared this recipe for stuffed jalapenos with me right there in the store!

finely shredded cheddar cheese • 1-1/2 teaspoons Worcestershire sauce 4 bacon strips, cooked and crumbled

bacon.

3. Place on a greased • baking sheet. Bake at 400° for 3-5 minutes or until filling is • warmed. Yield: 4 dozen.

Editor's Note: Wear disDirections posable gloves when cut• 1. Cut jalapenos in ting hot peppers; the oils half lengthwise; recan burn skin. Avoid move seeds and mem- touching your face.

From <https:// branes. In a large www.tasteofhome.co Nutritional Facts saucepan, boil pepm/recipes/easy-cheese pers in water for 5-10 3 each: 141 calories, 12g -stuffed-jalapenos/ fat (8g saturated fat), minutes (the longer print> 39mg cholesterol, 200mg you boil the peppers, sodium, 3g carbohydrate the milder they beTOTAL TIME: Prep: 30 (0 sugars, 1g fiber), 6g come).

Drain and rinse min. Bake: 5 protein. in cold water; set min.YIELD:16 servings aside. © 2018 RDA Enthusiast • 2. In a small bowl, Ingredients Brands, LLC beat the cream • 24 medium fresh jalacheese, cheddar peno peppers From <https:// cheese and Worces• 1 package (8 ounces) www.tasteofhome.com/ tershire sauce until cream cheese, sofrecipes/easy-cheesesmooth. Spoon 2 teatened stuffed-jalapenos/print> spoonfuls into each • 3 cups (12 ounces) jalapeno; sprinkle with 24

Southwestern Three-Bean & Barley Soup Serve this zesty bean and barley soup garnished with chopped fresh cilantro and a squeeze of lime, if desired.”

Ingredients • • • • • •

• • • • •

• •

•

1 teaspoon ground cumin ½ teaspoon dried oregano ¾ teaspoon salt

Directions

1Heat oil in a Dutch oven 1 tablespoon extraover medium heat. Add virgin olive oil onion, celery and car1 large onion, diced rot and cook, stirring 1 large stalk celery, occasionally, until sofdiced tened, about 5 minutes.

Add water, broth, bar1 large carrot, diced ley, black beans, great 9 cups water northern beans, kidney 4 cups (32-ounce carbeans, chili powder, ton) reduced-sodium cumin and oregano. chicken broth, “noBring to a lively simmer chicken” broth or vegeover high heat. Reduce table broth heat to maintain a sim½ cup pearl barley mer and cook, stirring occasionally, until the ⅓ cup dried black beans are tender, 1¾ beans to 2½ hours (adding ⅓ cup dried great northmore water, ½ cup at a ern beans time, if necessary or ⅓ cup dried kidney desired). Season with beans salt.

1 tablespoon chili pow- • 2Slow-Cooker Variader tion: Use 2 cups water

(instead of 9 cups) and combine all ingredients in a 5- to 6-quart slow cooker. Cover and cook until the beans are tender, about 4 hours on High or 7 to 8 hours on Low. • Make Ahead Tip: Cover and refrigerate for up to 3 days.

• For easy cleanup, try a slow-cooker liner.

These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.

From <http:// www.eatingwell.com/ recipe/252788/ southwestern-three-beanbarley-soup/print/>

25

EASY ROASTED GARLIC leaves more.

Directions 6. Remove from oven.

1. Preheat oven 400º F. Take garlic out of bakRemove extra loose ing dishes and serve white skin around garwith baguette slices, lic heads. Carefully crackers, etc., or use slice a thin layer off in whichever culinary the tops of each garlic dish you'd like. *Once We don’t have any head exposing a bit of oil has cooled in bakspecific quantity of the garlic below. Don’t ing dishes, strain and garlic heads. Roast as cut too deep into the save for other recipes many heads as you'll garlic or the garlic will that you want to cook use. The caramelized dry out. with this amazing garflavors are outstand2. In a baking dish sized lic oil ing and use any leftoto fit all of your garlic vers for salad dressFrom <https:// heads, layer them in a ings, marinades, saucbestrecipebox.com/ single layer, without es or eat it as an aproasted-garlic-recipe/ too much extra petizer spread over #wprm-recipespace (small ramekins toast! container-7205> are great for just a

Prep Time 10 mins Cook Time 1 hr Total Time 1 hr 10 mins

Course: Appetizer, Side Dish Cuisine: American, French, Italian, Mediterranean Ingredients • Garlic , whole heads • Olive Oil (about 1 Tablespoon per head of garlic) • sea salt , to taste • fresh cracked Black Pepper • optional-fresh thyme leaves or oregano

head or two.)

3. Pour olive oil over each garlic head.

Sprinkle a generous amount of salt and black pepper. If using optional fresh thyme, sprinkle leaves over garlic heads.

4. Cover with aluminum foil and place in oven.

Roast for 45 minutes.

5. Remove foil and drizzle a little more olive oil. Return to oven and roast for 15 minutes 26

LOW CARB CUCUMBER TUNA SUBS WITHOUT BREAD

Cucumber tuna subs are a • fun and healthy way to eat two of our favorite in- • gredients. You can eat them as “open faced” cucumber tuna sub sandwiches or cut them into • small bites as appetizers

10 ounces tuna drained (2 cans) 1/4 cup mayonnaise , or more depending on how creamy you want it to be 1 large stalk celery , diced • 2 Tablespoons sweet Prep Time relish or diced dill pick30 mins les Total Time • 2 Tablespoons minced 30 mins red onion • 2 teaspoons mustard It’s also easy to eat these • 2 teaspoons minced subs as “open faced” inparsley stead of a full cucumber • salt , to taste log. Add a nice squirt of • fresh cracked black mustard on the inside of pepper , to taste the cucumber before you fill it with tuna for an ex• 1/2 teaspoon dried dill , tra tang of flavor. Considor 1 teaspoon (5ml er adding some alfalfa minced fresh dill) sprouts and take this reci(optional) pe for cucumber tuna sub • 1/2 teaspoon hot over the top! Canned tuna sauce or Sriracha fish varies in texture. sauce - optional Some are chunkier and • freshly squeezed lemon some are more mushy so juice to taste add the amount of mayo (optional) to your preferred taste.

• 3-4 Cucumbers Course: Appetizer, Salad, US Customary - Metric Sandwiches, Side Dish, Directions Snack Cuisine: American Make Tuna Mixture: Servings: 6 servings 1. Add drained tuna to Calories: 185 kcal bowl and gently break Ingredients up large chunks.

2. Add mayonnaise, celery, relish or pickles, red onion, mustard, parsley, salt, pepper and/or optional dill, hot sauce, and lemon juice 3. Gently stir everything together and chill in the fridge.

Make Cucumber Tuna Sub: 1. Peel the cucumbers.

Cut the cucumbers in half lengthwise. Using a small spoon, gently scoop out all the seeds.

2. Fill the tuna mixture in the middle of each hollowed out cucumber.

Lay two cucumber halves together to form the cucumber log and cut into bite size pieces. For storing, just wrap each cucumber log with plastic wrap and take into work for lunch!

From <https:// bestrecipebox.com/ cucumber-tuna-subs/#wprmrecipe-container-7873>

27

Bean Burger With Spicy Guacamole

•

Directions

•

Recipe By: Vanessa Barrington“ These bean burgers will even please carnivores. The cornmeal coating gives a pleasant crunch and smoked paprika, cumin, cilantro and guacamole add Southwestern flavor.”

Ingredients

• • •

½ cup water

• • •

½ cup chopped red onion

• •

1 teaspoon smoked paprika

•

3 tablespoons chopped fresh cilantro

•

3 tablespoons cornmeal, plus ⅓ cup for coating burgers

• • •

½ teaspoon salt

• • • •

6 lettuce leaves

• •

1 tablespoon lemon juice

• •

1 clove garlic, minced

¼ cup quinoa, rinsed (see Note) 3 tablespoons extra-virgin olive oil, divided 1 clove garlic, minced 2½ cups cooked pinto beans, well drained (see Tip) ½ teaspoon ground toasted cumin seeds (see Tip)

1Bring water to a boil in a small saucepan. Add quinoa and return to a boil. Reduce to a low simmer, cover and cook until the water has been absorbed, about 10 minutes. Uncover and let stand.

2Heat 1 tablespoon oil in a medium skillet over medium heat. Add ½ cup onion and garlic and cook, stirring occasionally, until soft and fragrant, about 3 minutes. Add beans, paprika and ground cumin and mash the beans to a smooth paste with a potato masher or fork. Transfer the mixture to a bowl and let cool slightly. Add the quinoa, 3 tablespoons cilantro, 3 tablespoons cornmeal, ½ teaspoon salt and pepper; stir to combine.

•

3Form the bean mash into 6 patties.

Coat them evenly with the remaining ⅓ cup cornmeal and transfer to a baking sheet. Refrigerate for 20 minutes.

•

4To prepare guacamole: Mash avocado with a potato masher or fork.

Stir in 2 tablespoons cilantro, lemon juice, 2 teaspoons onion, garlic, cayenne and ⅛ teaspoon salt.

• •

5Preheat oven to 200°F.

•

Tip: Toast cumin seeds in a small skillet over medium heat, stirring occasionally, until very fragrant, 2 to 5 minutes. Let cool. Grind into a powder in a spice mill or blender.

•

Ingredient Note: Quinoa is a delicately flavored, protein-rich grain.

Rinsing removes any residue of saponin, quinoa's natural, bitter protective covering. Find it in natural-foods stores and the natural-

Freshly ground pepper to taste 6 whole-wheat hamburger buns, toasted 6 tomato slices 1 ripe avocado 2 tablespoons finely chopped fresh cilantro 2 teaspoons finely chopped red onion ⅛ teaspoon cayenne pepper, or more to taste

foods sections of many supermarkets.

⅛ teaspoon salt

• •

Tip: How to Cook a Pot of Beans

• •

Makes about 6 cups.

1. Pick over 1 pound dry beans to remove any pebbles or broken beans and rinse well under cold water. Place in a large bowl, cover with 3 inches of cold water and soak for 4 to 24 hours. 2. When you're ready to cook the beans, heat 3 tablespoons extra-virgin olive oil in a large saucepan over medium heat. Add 1 small chopped onion, 2 to 3 chopped garlic cloves and 1 chopped celery stalk (optional).

Cook, stirring, until the vegetables are beginning to soften, 3 to 4 minutes. Drain the beans and add to the pan. Add enough cold water to cover the beans by 1 inch. Bring to a boil and boil for 5 minutes. Lower the heat to a bare simmer, partially cover and cook, stirring occasionally, until tender, 20 minutes to 3 hours, depending on the freshness of the beans. If at any time the liquid level drops below the beans, add 1 cup hot water. When the beans are nearly soft, stir in 1 to 1½ teaspoons salt. (Do not drain: beans are best stored in their cooking liquid and the li

Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

6Heat 1 tablespoon oil in a large cast-iron (or similar heavy) skillet over medium-high heat. Reduce heat to medium and cook 3 burgers until heated through and brown and crisp on both sides, 2 to 4 minutes From <http://www.eatingwell.com/ per side. Transfer to the oven to recipe/252465/bean-burgers-with-spicykeep warm. Cook the remaining 3 burgers with the remaining 1 table- guacamole/print/> spoon oil, reducing the heat as necessary to prevent overbrowning.

Serve the burgers on buns with lettuce, tomato and the guacamole.

28

Bean & Salmon Salad with Anchovy-Arugula Dressing

Recipe By: Vanessa Barrington“

This simple bean and salmon salad becomes something truly exciting when dressed with a bold dressing flavored with anchovies and arugula. Canned wild Alaskan salmon is a healthy and environmentally sound choice. Thoroughly drain the beans so the salad doesn't taste watered down.

Sometimes heating beans slightly makes it easier to drain off the cooking liquid.”

Ingredients • • • • •

¼ inch thick • Freshly ground pepper to taste • 4 large leaves butterhead or Boston lettuce • 1 avocado, sliced, for garnish

Directions •

•

1½ cups baby arugula ⅓ cup fresh parsley leaves ¼ cup lemon juice 3 cloves garlic, minced • 2 oil-packed anchovy fillets, finely chopped • 1 tablespoon chopped shallot Pinch of salt, plus ¼ teaspoon, divided • • ¼ cup extra-virgin olive oil • 4 cups cooked cannellini beans, well drained, at room tem- • perature or warm (see Tip) • 1 7-ounce can wild salmon, any bones and skin removed, flaked • ¾ cup thinly sliced radishes • 1 stalk celery, sliced diagonally

1Place arugula, parsley, lemon juice, garlic, anchovies, shallot and pinch of salt in a food processor; process until finely chopped. With the motor running, slowly drizzle in oil.

2Gently combine beans, salmon, radishes, celery, the remaining ¼ teaspoon salt and pepper in a large bowl. Pour in the dressing and gently toss to combine.

3To serve, line 4 plates with a lettuce leaf. Divide the salad evenly among the plates. Garnish with avocado slices, if desired.

Tip: How to Cook a Pot of Beans 1. Pick over 1 pound dry beans to remove any pebbles or broken beans and rinse well under cold water. Place in a large bowl, cover with 3 inches of cold water and soak for 4 to 24

•

hours. 2. When you're ready to cook the beans, heat 3 tablespoons extra-virgin olive oil in a large saucepan over medium heat. Add 1 small chopped onion, 2 to 3 chopped garlic cloves and 1 chopped celery stalk (optional). Cook, stirring, until the vegetables are beginning to soften, 3 to 4 minutes.

Drain the beans and add to the pan. Add enough cold water to cover the beans by 1 inch.

Bring to a boil and boil for 5 minutes. Lower the heat to a bare simmer, partially cover and cook, stirring occasionally, until tender, 20 minutes to 3 hours, depending on the freshness of the beans. If at any time the liquid level drops below the beans, add 1 cup hot water. When the beans are nearly soft, stir in 1 to 1½ teaspoons salt. (Do not drain: beans are best stored in their cooking liquid and the li Makes about 6 cups.

From <http://www.eatingwell.com/ recipe/249936/bean-salmon-saladwith-anchovy-arugula-dressing/ print/>

29

Raspberry, Avocado & Mango Salad

•

and sprinkle with nuts, if using.

Tips: To dice a mango: 1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife. 2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces. 3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side. 4. Cut the fruit into the desired shape.

To toast chopped or sliced nuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.

greens • • 1 ripe mango, diced (see Tip) • 1 small ripe avocado, Pureed berries give the diced tangy wine vinegar dressing a creamy texture that • ½ cup thinly sliced red onion gently clings to the let• ¼ cup toasted tuce and fruit. This is a chopped hazelnuts, or salad to enjoy when fresh sliced almonds (see From <http:// berries are in the marwww.eatingwell.com/ Tip), optional ket.” recipe/251938/raspberryavocado-mango-salad/print/ Directions Ingredients

Recipe By: Marie Simmons“

1½ cups fresh raspberries, divided • ¼ cup extra-virgin olive oil • ¼ cup red-wine vinegar • 1 small clove garlic, coarsely chopped • ¼ teaspoon kosher salt • ⅛ teaspoon freshly ground pepper • 8 cups mixed salad

•

•

1Puree ½ cup raspberries, oil, vinegar, garlic, salt and pepper in a blender until combined.

2Combine greens, mango, avocado and onion in a large bowl.

Pour the dressing on top and gently toss to coat. Divide the salad among 5 salad plates.

Top each with the remaining raspberries

>

30

HEALTHY CHICKEN SOUP WITH KALE CHICKEN KALE SOUP Yield: Serves 4

Total Time: 30 min INGREDIENTS: • • •

• • • • • • • •

2 Tablespoons (30ml) olive oil 1/2 medium onion, minced 1 pound (455g) boneless skinless chicken breast (or boneless thigh meat), cut into small bite sized pieces 1 large carrot, chopped 1-inch (2.5cm) knob ginger, peeled & smashed 1/4 teaspoon (1ml) ground cumin 1/4 teaspoon (1ml) chili powder 1 teaspoon (5ml) soy sauce (Use Tamari for gluten free) 4 cups (2.84l) chicken stock 1 bunch of kale, ribs removed and leaves chopped salt to taste, depending on how salty your stock is

DIRECTIONS: 1. In medium stock pot, heat the pan on medium heat, then add olive oil.

Add onion and cook until translucent.

2. Add chicken and cook for about 3 minutes or until brown on the outside. Add carrots, ginger, ground cumin, chili powder and soy sauce.

Stir and cook for about 2 more minutes.

3. Add chicken stock. Turn heat to high and bring soup to a boil. Once it begins to boil, reduce heat to low.

4. Simmer soup on low for about 15 minutes. Skim fat from top of soup occasionally, if needed.

5. Add chopped kale and cook for 2-3 minutes or until kale becomes tender.

6. Serve hot.

From <https://bestrecipebox.com/ healthy-chicken-soup-kale/>

31

Why are Eggs Good for You?

taining life. Carbohydrates, proteins, and fats are broken down and burned into fuel thanks to CoA’s assistance. Besides breaking down fats, CoA is also neeed for fat storage and building choleterol.

healthy and strong, balancing viamins in your body, managing, maing, and storing energy, producing your genetic building blocks (DNA and RNA), muscle contraction, and many other crucial bodily functions.

Vitamin B2 (Riboflavin): When you get a ton of vitamin B2 in your diet, you will notice your urine turn into a bright yellow What Types of Eggs Can We Eat? color. Besides giving a darker shade of pee, vitamin B2 gives vital support to iron metabolism, antioxidant protection, and energy production.

Eggs can be thought of like a Mary Poppins bag—so much is packed into such a seemingly small package. You will find the following nutrients packed in an egg (9): Choline: Choline is the precursor to acetylcholine, an extremely iportant brain chemical (neurotransmitter) for nerve and muscle function.

Selenium: Nutritionally speaking, selenium is essential to humans. It plays vital roles in DNA synthesis, thyroid hormone metabolism, reproduction, and protection against oxidative daage and infection.

Biotin (Vitamin B7): Biotin is most commonly known to benefit your hair and nails, but it also supports your dgestive tract, skin, nerves, and metabolism.

Vitamin D: If there were two nutrients you may have been familiar with bfore reading this article, vitamin D was probably the runner up. Vitamin D keeps your bones healthy, your blood sugar under control, and your immune system in great shape.

Molybdenum: Dietary intake of molybdenum helps keep your body’s sulfur levDifferent Labels Seen on Eggs els in check. Sulfur is an essential element involved in protecting antioxidants and helping your body eliminate toxic waste.

On top of that, it plays a role in the structure of connective tissue. A balanced level of sulfur is especially crucial for your brain and liver.

Iodine: If you’ve ever done the si ple science test for starch in a potato, Vitamin A: Vitamin A has many iportant then perhaps you are familiar with idine. functions for health, including cell growth, In a dietary sense, iodine suports vision support, and imune system supyour thyroid gland and is a fudamental port. component of hormone prduction.

Vitamin B12 (Cobalamin): Vitamin B12 is the only vitamin containing a metal element (cobalt). Among other functions, vitamin B12 is necessary to help facilitate the successful transport of oxygen through your blood, which supports your cardiovascular, brain, and nervous system health. It also aids in DNA production and regulates energy metabolism.

Eggs that come from many different types of animals are edible, but we usually stick to eating eggs laid by hens (chickens).

Some other animals that lay tasty shelled cuisine are ducks, quail, geese, turkeys, emus, and several other birds and fish.

Protein: If there’s only one thing on this list that you knew about before reading this article, it has to be protein. Protein is basically found everywhere in your

Going to the grocery store can be an overwhelming experience if you just learned some new health tips. Always remember to read the labels. In the case of eggs, here are common labels you will see: Cage-free (or Free-run)

This literally means the eggs came from hens that do not live in a cage. They are able to roam freely, able to strut their body—your blood, bones, digestive sysstuff and spread their wings, and able to tem, hair, heart, muscles, skin, tissue, and lay their eggs in nests. much more. There are over 10,000 different proteins, and they’re needed for These are three vital natural behaviors maintaining the integrity of your body’s Vitamin B5 (Pantothenic Acid): This nutri- structure. See also: How much protein do that hens raised in cages are withheld from. However, often times cage-free you need? ent is vital for your energy metaolism. hens are kept in huge flocks of thousands Pantothenic acid is a compnent of a molecule that goes by the name of Coenzyme Phosphorus: Phosphorus is a key compo- of hens, and they are not free to roam outside (i.e. inside warehouses, or barns, nent in making sure your bones stay A (CoA), an essential chemical for susetc).

32

Battery-cage This label has more to do with the humanity of your hen. Battery cages are wire cages the size of a microwave (too small to allow them their natural wingspan), and they are ovecrowded, housing about 10 hens per cage. Hens can live there for their entire lives, which is about 2 years. Because of the tight quarters, this creates a higher risk for disease outbreak (i.e. salmonella).

sunlight. The term “Free-range” is used differently from country to country.

Pasture-raised A pasture is a patch of land covered with grass and plants, the ideal habitat for grazing livestock. Pasture-raised chickens must be free to roam outside year-round, but also have a house for protection from weather and/or predators. They are also likely the only type of hens that are the highest in quality and the freshest. getting a natural diet which may contain plants, insects, and worms.

Are Brown Eggs Healthier for You Than White Eggs?

Pasteurized

Luckily, in California, this became illegal in 2015. Battery cages are also illegal in Michigan as of 2009, and in 2010, Ohio passed a ban on any permits to Pasteurization is a process that has long build new battery cages. Though only a few U.S. states have gotten on board with the ban on this practice, many European countries have banned battery cages altogether.

been used in food processing to kill off bad bacteria. While it is true that pasteurization does reduce the risk of foodborne illness, it is also true that the process does not discriminate, and it also kills off good bacteria.

Organic Not all organic labels are created equal. If you have ever noticed, there are actually several labels accepted by the USDA to describe how organic a product actually is.

The different levels of organic are: 100 percent organic, “Organic” (made of at least 95 percent organic ingredients), and “Made with organic____” (containing at least 70 percent organic ingredients).

Eggs labeled “organic” are trusted to have come from hens fed a diet that was for the most part free from pesticides, herbicides, fungicides, and/or commercial fertilizers. This means that organic eggs are exposed to fewer chemicals, making them ideal for consumption. Unfortunately, “organic” doesn’t tell us anything about the hen’s living conditions or treatment.

See also: Organic Egg Production: What’s going on here?

Omega-3-enriched The only difference in eggs labeled as “Omega-3-enriched” is that those hens were fed omega-3 rich sources, i.e. flax seeds. Though these eggs are higher in omega-3 fatty acid content, the amount doesn’t have that dramatic of an effect on your health, and the may even be unhealthy if the hen was fed a poorquality omega-3 diet.

Vegetarian-fed

If you’ve ever compared the price of brown eggs to the price of white eggs, you’re likely to have noticed that brown eggs tend to be more expensive than white eggs.

Believe it or not, price isn’t actually an indicator of how healthy the eggs are. The main difference is in the type of chicken that lays the egg. In general chickens with white earlobes lay white eggs, and chickens with brown (red) earlobes lay brown eggs. Earlobe color is not necessarily the same color as the rest of a chicken’s feathers and not all chickens follow this rule.

There are even green and blue chicken eggs out there! A pigment called oocyanin results in blue eggs, while porphyrins result in brown

eggs. (10) Color isn’t linked to nu When you see this label, you can be cerition. tain that the eggs came from hens that were not fed any animal protein. While this may sound healthy, a hen’s natural Diet of the hen and genetics are what indiet is not actually vegetarian and may fluences an egg’s nutritional value the include things like insects and worms. A most. vegetarian-fed label also tells you nothing about the treatment or living conditions of What Do Chickens Eat? the hen.

Grade

Free-range / Free-roaming

The United States Department of You will see this label on eggs originating Agriculture (USDA) will also issue a grade or an inspection marking if the eggs were from hens that were allowed outdoors officially checked for quality (freshness) at least for part of their days. Typically, this means the hen was granted access to

and sanitation. Grade AA eggs are usually 33

Different chickens have different nutritional requirements based on whether they are bred to make eggs, or bred for their meat. A main difference is that egg-laying hens need less protein and more calcium than hens that are to be eaten.

In nature, chickens eat greens, worms, and insects. Mass egg production demands make it challenging to feed chickens their natural diet, since it’s expensive.

Soy actually depletes a chicken of important nutrients like zinc and calcium. When a chicken is fed soy, it is likely to end up in its eggs, as well, so if you’re allergic to soy, always pay extra attention to the labels of the eggs that you eat.

So Why Do Brown Eggs Cost More?

they tend to be more expensive.

This usually makes white-eggs the more cost-efficient choice.

Depending on who you ask about taste, or what’s better for baking, you’ll get a variety of answers. The truth is that white and brown eggs are pretty split down the middle with regard to nutrition, taste, and baking benefits. These factors will also be determined by the diet of the hen that laid the egg (16). So don’t hesitate towards one or the other. Both white and brown eggs are good for you.

Though a vegetarian-fed label on an egg carton may draw your attention, For More Info Visit>> definitely think twice about it. To stay healthy on a vegetarian diet, There are many different types of chickens chickens need to be supplemented bred for egg-laying. The most comFrom <https://blog.paleohacks.com/brownwith methionine, a crucial building mon are the Rhode Island Red, the block of life that chickens would New Hampshire, and the White Leg- eggs-vs-white-eggs/> normally get from eating animal horn. protein (i.e. bugs and worms). It’s cheaper to feed hens on a veggie Brown eggs typically come from larger diet (usually consisting of soy and sized hens, and because it is more corn) with supplementation than to expensive to feed the bigger hens feed them on their natural diet.

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What makes squats such a fantastic exercise?

1.Builds Muscle in Your Entire Body Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.

3.Burn More Fat

One of the most time-efficient ways to burn more calories is actually to gain 8.Help with Waste Removal more muscle! For every pound of additional muscle you gain, your body will Squats improve the pumping of body burn an additional 50-70 calories per fluids, aiding in removal of waste and day. So, if you gain 10 pounds of musdelivery of nutrition to all tissues, incle, you will automatically burn 500-700 cluding organs and glands. They're more calories per day than you did also useful for improved movement of before. feces through your colon and more regular bowel movements.

4.Maintain Mobility and Balance How to Do Squats Properly Strong legs are crucial for staying moSquats have long been criticized for being bile as you get older, and squats are destructive to your knees, but research shows phenomenal for increasing leg strength. that when done properly, squats actually imThey also work out your core, stabilizprove knee stability and strengthen connective ing muscles, which will help you to tissue.2 In the video below, personal trainer maintain balance, while also improving and coach Darin Steen demonstrates safe the communication between your brain squat techniques for beginner, intermediate and your muscle groups, which helps and advanced. prevent falls â&#x20AC;&#x201C; which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone 5.Prevent Injuries Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.

In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs.

6.Boost Your Sports Performance -- Jump Higher and Run Faster So squats can actually help you improve both your upper and lower body Whether you're a weekend warrior or a mom strength. who chases after a toddler, you'll be interested 2.Functional Exercise Makes Real-Life Activities Easier

obesity, diabetes and cardiovascular disease.

to know that studies have linked squatting strength with athletic ability.1 Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete's training program.

Functional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equip7.Tone Your Backside, Abs and Entire Body ment.Squats are one of the best functional exercises out there, as humans Few exercises work as many muscles have been squatting since the hunteras the squat, so it's an excellent multigatherer days. When you perform purpose activity useful for toning and squats, you build muscle and help your tightening your behind, abs, and, of muscles work more efficiently, as well course, your legs. Furthermore, squats as promote mobility and balance. All of build your muscles, and these muscles these benefits translate into your body participate in the regulation of glucose moving more efficiently in the real world and lipid metabolism and insulin sensitoo. tivity, helping to protect you against

1. Warm up 2. Stand with your feet just over shoulder width apart

3. Keep your back in a neutral position, and keep your knees centered over your feet

4. Slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle

5. Return to starting position -- repeat 15-20 times, for 2-3 sets for beginners (do this two or three times a week)

6. Breathe in as you lower, breathe out as you return to starting position

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Is a vegetarian or vegan diet for you?

Before you discard all animal-based foods, learn how to approach this style of eating in a healthy way.

•

Although most older Americans still enjoy their steaks and chicken, an estimated 2.5 million of those ages 55 and older have abandoned red meat and poultry in favor of a predominantly plant-based diet. Some people decide to go vegetarian or vegan because they can't bear the thought of harming any living creature. Others do it for the health perks, of which there seem to be many.

"There's certainly some research on the benefits of the vegetarian diet," says Kathy McManus, director of the Department of Nutrition at Harvardaffiliated Brigham and Women's Hospital. She ticks off the various advantages associated with this way of eating—lower body mass index and blood pressure; reduced risks for heart disease, diabetes, and cancer; and longer life.

If you're thinking about going vegetarian or vegan but are worried about making a big change in how you eat, know that there are many different layers to this way of eating.

"There are options within a vegetarian diet if a woman wants to get her feet wet," McManus says. The most common approaches are these: Semi-vegetarian. You still eat animal products, but more selectively. Many

• • •

semi-vegetarians eat chicken and fish but not red meat.

Pescatarian. You avoid meat and poultry but still eat fish and seafood.

Lacto-ovo vegetarian. You skip all meat, fish, and poultry but include dairy and eggs in your diet.

Vegan. This solely plant-based diet is the strictest form of vegetarianism.

You eat no animal products at all—not even eggs or dairy products.

Watch your nutrition Vegetarian and vegan diets can be healthy, but they can lack certain nutrients. You may have to use a little creativity to ensure you get enough protein, calcium, iron, and vitamin B12.

You can find many of these nutrients in eggs and dairy if you're vegetarian, and from plant sources if you're vegan. But you may need an added boost. "Because vitamin B12 is found only in animal sources, if you're a vegan you might consider taking a supplement," McManus says. Omega-3 fatty acids are found in both fish and flaxseeds, but your body doesn't absorb the plant-based form as readily as the omega-3s from seafood. Plant-based supplements are available if your diet needs more of these heart-healthy fats.

Keep in mind that going vegetarian doesn't give you carte blanche to eat whatever you want—especially if you're trying to control your weight.

Go heavy on fruits, vegetables, and whole grains but limit foods high in

saturated fat, such as ice cream, whole milk, and cheese. And watch how much you eat at each meal.

"People who are trying to lose weight can certainly do it on a vegetarian diet, but they have to limit portions," McManus says.

Eating out When you eat out in restaurants, ask the chef to substitute beans for the meat in an entrée. You can also stick with the salad bar or order a few vegetable-based appetizers and sides instead of an entrée.

McManus, who is vegetarian, uses this technique herself. She also visits ethnic restaurants. Indian, Thai, and Chinese cuisines all feature an abundance of vegetarian options.

Going green The transition to a greener diet doesn't have to be difficult.

McManus recommends starting by increasing the number of vegetables on your plate at each meal. "Fill half the plate with vegetables—cooked, raw, or in a salad," she suggests.

Then incorporate an all-vegetarian meal once or twice a week. If you like it, keep adding vegetarian—or vegan—meals until you're fully immersed in the diet. To keep your food choices diverse without fish, poultry, and red meat, play around with different vegetables and grains, and spice up your meals with seasonings. "I think sometimes people say, 'Vegetables are so boring,'" McManus says. "Well, they don't need to be. There are so many cuisines with great spices to choose from." Contributed by E Glasser

Vegetarian and vegan diets: Where to find the nutrients you need Nutrient

Examples of plant-based food sources

Calcium

Vegetarians: Low-fat or fat-free milk, yogurt, cheese Vegetarians and vegans: Fortified soy milk or rice milk, fortified orange juice, tofu with added calcium, broccoli, beans, leafy green vegetables, almonds, almond butter, sesame seeds, soybeans Vegetarians: Eggs, enriched breads and pasta Vegetarians and vegans: Soy nuts, tofu, kale, spinach, beans, peanut butter

Iron Vegetarians: Eggs, milk and other dairy products Vegetarians and vegans: Lentils, beans, quinoa, oatmeal, nuts

Protein Vegetarians: Eggs, milk and other dairy products Vegetarians and vegans: Fortified soy milk or orange juice, fortified cereals

Vitamin B12 36

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