Missouri Magazine | Fitness Issue 2019

MM iagssou r i azine HEALTH + WELLNESS

Wh er e t o

SHOP

Wrendy Marcinik

In this

ISSUE

Fitness Issue 2019

Missour i Magazine

Celebr ating Why We Love Missour i

30

C r o ssFi t M agi c D r ago n

52

T i ed T h e K n o t

DEPARTM ENTS

16

W r en d y M ar ci n i k

Publisher ?s Note 8 Staff 12 Recipes 50

34

H eal t h y Reci p es

Events 66

On the Cover: Wrendy Marcinik SQeZJuice + Health

#M issou r iM agazin e

Publisher'sNOTE

GoodHealth in2019 Good health isn't always guaranteed. We hope you take time out of your busy schedule for your health in 2019. This year I am going to exercise more, eat healthy and get back to a healthy lifestyle. I am heading to 50 next year so I decided to call it Fit and Fifty. I hope you will join me on this journey and get healthy in 2019.

Thank you for reading our Fitness Issue. Our team had a lot of fun putting together our latest issue and we hope you enjoy it. This issue features Wrendy Marcinik owner of SQeZ juice + health. I am inspired by her story and her heart behind her business. Learn more about CrossFit from the owners of CrossFit Magic Dragon.

They're one of the best CrossFit gyms around and it is an honor to have them part of our issue.

We hope you will stop in and say hi to these businesses and other businesses throughout Missouri. Let them know you heard about them at Missouri Magazine.

We love celebrating Missouri and local businesses.

What a better way to treat yourself in the new year than by investing in yourself? If not for yourself, do it for those who are fighting for their health. Missouri Magazine and I will be alongside you for the journey.

Wishing you the best in 2019!.

Cherish Life,

Cheri Cheri Cranford 573-284-5406 hello@missourimagazines.com Proverbs 3:5-6

M i sso u r i M agazi n e Pu blish er / Ow n er Cheri Cranford

Con t r ibu t in g Au t h or s CJ, Thomas Jazmin Decker Mitch Shields Kelly Lamano Bennet Bodenstein Kelsie Ferguson

Con t act M issou r i M agazin e 205 N Oak Street Stover, MO 65078 573-284-5406 hello@missourimagazines.com Missouri Magazine is published bi-monthly by CDM Media Group. T he opinions expressed by contributing writers are not necessarily those of the publisher or of Missouri Magazine. No part of this magazine may be reproduced without prior consent of the publisher. Every effort has been made to ensure the accuracy of this publication.

However, the publisher cannot assume responsibility for errors or omissions. ©2018 CDM Media Group. Missouri Magazine welcome unsolicited manuscripts and photographs. Please email submissions to Cheri Bullard-Cranford at hello@missourimagazines.com

Proverbs 3:5-6

Con t r ibu t or s | Fit n ess Issu e

M i sso u r i M agazi n e THESE ARE THE TALENTED CONTRIBUTORS SHOWCASED in Missouri Magazine. Learn more about these and our other contributors at m issou r im agazin es.com

Ou r Wr it er s CJ, Thomas Jazmin Decker Mitch Shields Kelly Lamano Bennet Bodenstein Kelsie Ferguson

Ph ot ogr aph er Crystal French

An Interview with SQeZ Ju ice + H eal th Wr en dy M ar cin ik There are many hidden gems to be found in the beautiful Lake of the Ozarks, and one of those is Wrendy Marcinik the heart behind SQeZ Juice + Health. Wrendy sat down to share her inspiring story and tips on understanding the benefits of taking care of yourself, mind, body and soul.

M issou r i M agazin e: What got you started in the health industry?

Wr en dy: I have always been interested in health. I grew up in a very wholistic home. We did not see medical doctors and treated any ailments with herbs, simple diet changes, and oils. I truly feel health is a personal responsibility and I want to help people gain the skills and tools they need to make good health choices for themselves.

M issou r i M agazin e: What inspired you to open SQeZ Juice + Health?

Wr en dy: As I was working my way through Chiropractic school, I was juicing for myself, family, and friends for convenience reasons and to give myself the fuel to get through a strenuous program. The original plan was to put a little juice bar in our chiropractic office once I graduated, mainly so that myself and our staff could have access to daily juice. As we got going on a business plan and we started reaching out to the community we realized very quickly that support health and exceptional well-being.

Dr. Wrendy Marcinik is our lead program, service and product creator. Dr. Marcinik is a chiropractor who specializes in the proper alignment of the body, along with balancing the bodies function and overall metabolism. This unique combination of training has brought our clients much success when stepping into a high quality of life.

what we really needed in the area as a health hub. Someone where you could go to grab on the go nutrient dense food and drink along with connect with likeminded people, attend fun and new classes, and receive treatment and coaching in a variety of ways.

M issou r i M agazin e: Tell us about your company.

Wr en dy: SQeZ juice + health provides a convenient and fun opportunity for maintaining a healthy lifestyle. This is accomplished by providing high quality products and services along with individualized lifestyle plans and mind/body practices. SQeZ provides a way to create your unique lifestyle experience by providing programs, products, and services designed to

SQeZ is different in their ability to provide a wide range of products and services to make personal growth and health an effortless process. They have spent much time and effort ensuring the quality of their, therapist, instructors, and doctors on staff to ensure they are offering the best information, service and care available.

Every product they carry at SQeZ has been researched and tested for quality. You can rest assured if you buy a product there you are buying top of the line.

At SQeZ they evaluate every unique client and provide them with the proper product or plan. That may be as simple as finding the right juice for the day, the right class, or developing a plan to correct their long term neck pain. At SQeZ the staff is well versed in:

- Nutrition and nutrition plans - Keto and low carb WOL - Chiropractic care - Massage therapy and Cupping therapy - Reiki and hands on healing techniques - Yoga and movement classes They also host a variety of monthly events and educational classes designed to educate people on healthy lifestyle choices, learn new movement activities, and bring like minded people together.

BENEFITS

Cu ppin g

The Benifits of SQeZ juice + health are that customers/clients:

Lym ph at ic Cu ppin g

- Engage in activities that promote a healthy lifestyle - Purchase high quality nutritional products

Flow t r it ion Spot Tr eat m en t Ket o Con su lt at ion Lif est yle Con su lt at ion

- Education on CBD and its benefits - Highly trained therapists, instructors, and doctors

M issou r i M agaizin e: Where does your inspiration come from?

Wr en dy: I am a firm believer in the law of attraction. At this point in my life I only follow inspired thought. I meditate daily and have learned to trust my impulses no matter how unique they may be. I feel it is time to look at health in a different light and make our overall quality of life a priority. It is no longer OK to survive it is now time to thrive.

M issou r i M agazin e: What is your best-selling drink?

Wr en dy: BE POWERFUL- a well loved protein smoothie is our top seller with a close second being the BE RELAXED our CBD infused juice.

M issou r i M agazin e: What services do you offer at SQeZ Juice + Health?

Ch ir opr act ic Th ai M assage Th er apeu t ic M assage Reik i Han ds on Healin g Tr eat m en t

Classes Aer ial Yoga Aerial yoga on the other hand brings a whole new element to the table.

Aerial yoga classes are performed using the aerial hammocks. The hammocks are made of silk fabrics that are connected to the ceiling with a rigging system. This system is designed to support body weight, challenge balance, engage the core, and allow for a deeper stretch then traditional yoga poses. It is a synergistic combination of dance, Pilates and yoga that is enjoyed by all.

Aerial Yoga is a total body workout that allows you to perform yoga poses that may be difficult to go into on the ground. It improves flexibility and balance by the use of your own body weight. It is great for strengthening and lengthening muscles and aids in mobilizing joints.

Suspension and inversion moves help stimulate motility of the digestive system and decompresses the spine to allow greater spinal movement and improved posture.

This class requires pre-registration.

Follow the link to register. ONLINE BOOKING

Bu n gee Fit n ess Bungee fitness puts the flyer into a harness with a bungee system behind them. This allows for movements to be more effortless and fluid with very low impact to the body. Please note that these are cardio classes and will use muscles and lot of energy. Yes it is a blast, yes gravity still applies, and yes you still have to work your body! While this workout is low impact, the participant must be able to understand how to use the bungee in combination with their bodies! Bungee is a circus art, It?s been part of acts like the Cirque du Soleil for years. Bungee fitness originated in Thailand. It?s a combination of fitness training, dance, and cardio geared for the everyday person. Bungee fitness is great for core, legs, and triceps. Resistance provides a wonderful experience along with high cardio and muscle toning at the same time. You need to make sure you have no current injuries and your under 250 pounds. This 60 minute session is limited to 6 spots per class. I believe anyone, at any age and body can have fun enjoying the circus and aerial arts.

This class requires pre-registration.

Follow the link to register. ONLINE BOOKING

Begin n er Yoga This class is for new and old yogis alike.

If you have never done yoga and want to try it out, this is a great introduction.

We explore most beginning yoga asanas (poses), our breathing, alignment, and muscle engagement. Class often is based on a slow flow yoga series of asanas but also provides foundational instruction to poses with the intention of allowing each student to recognize where their body is that day so that

they can set achievable future goals.

Yoga is accessible to almost everyone.

My intention for class is that I help you find, ?the where you are? and provide you with the knowledge to take your practice as far as you would like to go. I love all the props. We use blocks, blankets, yoga straps, the wall, and chairs with the intention of providing you, the student, access to the teacher that is within. I know it sounds a bit hokey? . But when your body becomes your guide your practice becomes your own.

Please feel free to bring any and all your yoga props. I love them and can offer suggestions on how to use them for your personal gain. I love yoga blocks, straps, blankets, and yoga bolsters.

This is a walk in class. All are welcome just pop-in!

Ch air Yoga It?s a fact. Movement is good for us.

Many of us have restrictions to our movement. Often, with props, like a chair, we can access movement and regain strength and flexibility that has been lost or never accessed previously. Chair yoga allows all of us to practice breathing, muscle engagement, and movement that may or may not be available to us otherwise. While our class is open to yogis of all levels, my goal as the instructor is to provide a practice for individuals who have difficulty getting down onto the mat and sitting there comfortably. We often use 2 chairs, blocks, straps, and blankets to aid us in experiencing the benefits of yoga asanas.

Please feel free to bring any and all your yoga props. I love them and can

offer suggestions on how to use them for your personal gain. I love yoga blocks, straps, blankets, and yoga bolsters. This is a walk in class. All are welcome just pop-in!

Dharma Wheel yoga prop- roller for stretching back bends, helps with back pain, reduces muscle tension along with achieving deeper stretches with support.

Slow Flow

Balance Board- works on core, helps achieve weight loss, improves posture, increases strength and stability, increases coordination along with sensory skills.

This is an all level yoga practice that walks students through the Ashtanga Series of yoga asanas. We move slowly and hold poses for 30 seconds to 3 minutes. As the teacher, my intent is to help you create a mind-body dialogue that allows you to develop your home practice. I cue muscle engagement and breathing.

We do standing and sitting poses. All props are welcome.

Please feel free to bring any and all your yoga props. I love them and can offer suggestions on how to use them for your personal gain. I love yoga blocks, straps, blankets, and yoga bolsters.

This class is an 8 week course and is paid in full at time of class. We are currently in session. Next session is to be posted shortly.

Yoga Cir cu it This class combines flexibility training along with strengthening. The latest studies have shown activities that combine stretching and lengthening of the muscles while warmed up help prevent injuries. Each class will have a series of stations to work on lengthening muscles, cardio, and inversions. All the stations will offer a prop such as a dharma wheel, aerial trapeze, or an inversion chair to help assist in deeper low impact fitness.

This hour class is for ALL yoga and fitness levels.

What props you?ll find in class and why!!!

Aerial Trapeze- anti-gravity yoga inversion fitness. Increases flexibility, conquers fear, and helps receive deep spinal traction.

Releases muscle tensions and helps your body rejuvenate. Eliminates toxins, may even decrease blood pressure.

Yoga bench- helps getting into inversions without using your head.

Inversions relieve fatigue, helps promote sleep, circulation of the blood, helps shape the body, and relaxes the bones.

Bungee fitness-low impact high intensity cardio will help warm your muscles for stretching and strengthening. Harness assistance makes cardio low impact and supports the body from injury.

This class requires pre-registration.

Follow the link to register. ONLINE BOOKING

Aer ial Ballet Learn aerial ballet in this seven week course. Utilized traditional ballet techniques and incorporate the aerial hammock. Aerial ballet is for all levels and will help your body reach long, lean, and strong muscles. Will help increase balance, posture, and flexibility. Seven aerial ballet sessions for $90. Starting Thursday?s 5:30pm January 3rd,

10th, 17th, 24th, 31st February 14th, 21st. Stop in Sqez to register, payment for this course can be made on the first day of class. Six spots open hurry in to sign up!

Wr en dy: Quick, easy, effective way of getting in your daily vitamins and minerals.

This class is an 8 week course and is paid in full at time of class. We are currently in session. Next session begins January 3,2019

M issou r i M agazin e: Tell us the benefits of getting a massage.

Massage- Why Choose Us

Kids Aer ial Yoga

M issou r i M agazin e: How many days a week should a person juice?

Kids aerial hammock class helps brain development, sensory integration, and self regulation of the nervous system. Memorizing the sequence of body hang is a great way to develop cognitive body awareness and coordination.

Inverting the head regulates the nervous system additionally the spin receives traction in the inversion.

This class requires pre-registration.

Follow the link to register. ONLINE BOOKING

Why Juice?

Wr en dy: That is something that will depend on the person. A daily green juice is a good place to start.

How to Saftly do a Juice Fast M issou r i M agazin e: What is the best advice for someone new to Ariel Yoga?

Wr en dy: Try it you will love it!

M issou r i M agazin e: How will SQeZ Juice + Health affect my health?

Wr en dy: In a very positive way.

M issou r i M agazin e: Is juicing Good for weight loss?

Wr en dy: I do not typically advise people to use a juice cleanse or package for weight-loss, although you may lose weight. It can however be a good addition to a solid diet plan or a great way to kick start a new one. The idea is to give your digestion a break and allow for healing of the system.

This is intern help you process the foods you eat better thus allowing for easier and more effective weight-loss if that is your goal.

M issou r i M agazin e: What is the best benefit of juicing/smoothies?

M issou r i M agazin e: What is your favorite quote?

Wr en dy: ?The doct or of the f u t u r e will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease. ~ ? ?

Thomas A. Edison Read more qu ot es from Thomas A. Edison

M issou r i M agazin e: What is your best advice to everyone making resolutions to get fit and lose weight?

Wr en dy: Make a plan and have someone to hold you accountable.

Be easy about it and make it fun.

Find a tribe that keeps you

SQeZ Ju ice + Healt h | LIVING A HEALTHY LIFESTYLE motivated and inspired.

M issou r i M agazin e: If you could go back in time and give yourself one piece of advice what would it be?

Wr en dy: Always to what you love.

Don?t sacrifice doing what you love for money, the money will come. Don?t wait for everything to be perfect to get started. Things will fall into place as they are supposed to. You do not need to know everything.

Ok? .. that was more then one, but all true.

If you'd like to learn more about SQeZ Juice + Health follow them on Facebook, Instagram, and check out their official website!

Read more about Wrendy's journey at www.sqezjuicehealth.com

sqezjuicehealt h

@sqez_juice

30 | M i ssou ri M agazi n e

An interview with CrossFit Magic Dragon Tabi Maroney & Tim Garner M issou r i M agazin e: What got you started in fitness/health and CrossFit? The answer to this one is combined down below with becoming a trainer.

M issou r i M agazin e: What facilities do you have?

CrossFit Magic Dragon is located in the heart of Osage Beach, right across the street from Andy?s Frozen Custard. We?re a 3200 square foot facility dedicated to helping people improve their quality of life.

M issou r i M agazin e: When did CrossFirt Magic Dragon open?

We opened in April 2017 M issou r i M agazin e: Tell us about your gym.

We?re not your typical gym. We don?t just change bodies, we change lives. We?re a place to unwind, work hard, and have fun. Our goal is to be one of the best hours of your day. We are a strong fitness community that pushes each other to become better versions of ourselves.

M issou r i M agazin e: What are typical joining fees to be part of your gym?

Memberships for group classes range from $85-$100/month. We know we?re not the cheapest gym in town nor do we try to be. We?d love for you to come in and find out why.

M issou r i M agazin e: Is CrossFit Good for weight loss?

CrossFit can absolutely help you get in great shape, and with quality coaching, it?s not as dangerous as some people would have you believe. CrossFit won?t just transform your body, it will change everything? who you are, how you view the world, what you think is possible.

M issou r i M agazin e: What is a CrossFit workout like?

CrossFit is a high intensity exercise program that focuses on performing a variety of strength and aerobic exercises, ranging from bodyweight movements like pushups, cardio movements like rowing, and weightlifting movements like squats and presses.

The exercises are combined into workouts which typically last 5 to 15 minutes. Performance is tracked and ranked to measure progress and encourage a little friendly competition.

M issou r i M agazin e: How many days a week should a participant do CrossFit? Depending on your current fitness level we usually recommend 3-5 times a week allowing for rest and recovery days.

M issou r i M agazin e: Do you need to be in shape to start CrossFit? Definitely not! While the workouts we program are meant to be challenging they?re also universally scalable to any fitness level. There will be movements that you won?t be able to do at the beginning, but our coaches will always help modify any movement as necessary.

M issou r i M agazin e: What do you suggest for a diet/nutrition while doing CrossFit?

We always recommend a balance of lean protein, lots of veggies, healthy fats, and some fruits.

If you?re looking for a more detailed plan, our Certified Nutrition Coach Tabi, offers personalized nutrition plans and education.

M issou r i M agazin e: Is CrossFit for everyone?

We?re firm believers that, Yes, CrossFit can be beneficial to everyone. With that being said though, it won?t look the same for everyone. The movements and intensity levels will vary person to person depending on ability level. CrossFit is a ?Functional Fitness? program. So everything we do is done to help you improve your everyday quality of life.

M issou r i M agazin e: How will CrossFit affect my health?

Aside from the obvious benefits of making you stronger, and improving your endurance, it will give you confidence that you?ve never had before! When you finish workouts that you didn?t think you?d be able to or you finally get that first pull-up or hit a new personal best on your favorite lift (yeah you?ll have one of those) it?ll give you

the feeling that you can conquer anything outside the gym as well!

M issou r i M agazin e: How did you become a CrossFit Trainer?

Tabi - I have always enjoyed being active, however, as I got older, I had a harder time find something that kept me motivated and coming back for more. I had started seeing CrossFit come across my feed from former Marine Corps buddies and it sparked an interest, so I finally got brave enough to walk into my first CrossFit gym and the rest was history. I found a sport that not only got me into shape, but it renewed a sense of confidence I had in my abilities which spilled over into my daily life. I wanted to help others find this inner inspiration and become healthier at the same time, so I began to shadow Tim and then went on to become a certified CrossFit Trainer. I call CrossFit the "fountain of youth", and our members would agree. It is truly a sport of all ages.

Tim - Fitness has always been an important part of my life. I played every sport I could growing up and was collegiate tennis player, so

I?ve never been a stranger to the gym. I started doing CrossFit about 6-7 years ago and quickly realized that it was the best fitness program that I?d ever done.

Along with doing CrossFit to stay fit, I also compete in CrossFit competitions multiple times a year. Fast forward 3 years after diving into the CrossFit community and methodology, I became a certified CrossFit Trainer and began coaching classes.

Helping people improve their quality of life, both physically and mentally is a huge passion of mine and coaching CrossFit allows me to do that.

M issou r i M agazin e: Tabi what is your favorite quote?

"People will forget what you said. People will forget what you did. But people will never forget how you made them feel." - Maya Angelou M issou r i M agazin e: Tim what is your favorite quote? ?Like everything else, excellence is a habit.?

-Ben Bergeron M issou r i M agazin e: What is your best advice to everyone making resolutions to get fit and lose weight?

1. Make a plan. If you just wing it, you won?t follow through with anything. If you?re not sure what your plan should be, come in for a free consultation and we?ll help you make one!

2. Tell someone about the plan. It will help with accountability if you know someone else is expecting you to follow through with your plan.

3. Better yet, find a workout buddy and hold each other accountable to make it to each workout.

M issou r i M agazin e: What is your best advice for someone wanting to get started in CrossFit? Step through the door (I mean that literally). That?s the hardest part! Once you make that first literal step into the gym, you?ll be greeted with friendly coaches, a very encouraging community and you?ll realize quickly that there was nothing to be afraid of in the first place!

Lear n m or e at w w w.cr ossfitm agicdr agon.com

crossfitmagicdragon

@crossfitmagicdragon

get thelook our Pinterest finds

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LoveLetters

Love Letters designs and sells t-shirts for the city and sport you Love! We love how their line makes you feel beautiful and confident even in a t-shirt. When we came across Love Letters we knew we had to share ?Love Letters? t-shirts with our readers. There are so many t-shirts to choose from. You will fall in love with this line.

Love Letters started in 2013 with two friends LeAnn and Amy. They both had a mutual passion and a whole lotta coffee and haven?t looked back since. Their major love for their city and the people who live there. They wanted to share that love and feeling with women everywhere.

Love Letters pride their selves with special designs and an amazing fit all while striving to have a little something for everyone at a really sharp price!

Dress them up? Dress them down?

Doesn?t matter, you?re going to look amazing either way! Love Letters is a labor of love and they?re loving every minute of it!

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43| M i ssou ri M agazi n e

YOUR HEALTH | TAKING INITIATIVE

Taking Care of the Basics EATING RIGHT Everyone knows to eat a balanced diet, but it?s still one of the most important factors in good health. Eating lots of fruits, vegetables and whole grains, while avoiding too many rich and heavy foods, can help you have more energy and feel better. A healthy diet can also help stave off conditions like diabetes, heart disease and obesity or help you in controlling those conditions.

EXERCISING Regular exercise can also help you feel better overall, in addition to managing longterm health conditions such as diabetes. Your joints last longer and hurt less if you?re exercising regularly, plus getting outside and working up a sweat is good for your mental health. Find physical activity that you enjoy and can do regularly. This can be high-intensity exercises like running, hiking, kickboxing or weightlifting, or low-intensity exercises like walking, yoga and pilates.

SLEEPING ENOUGH The CDC suggests seven to nine hours of sleep a night for adults.

Simply being in bed for that long isn?t sufficient, though; you need good quality sleep at night. If you?re waking up after eight hours of sleep and still feeling tired, waking up multiple times a night or if you snore or gasp for air while you sleep, you?re probably not getting enough deep sleep. Try to go to bed and get up at the same time every day and cultivate other good sleep habits, including reducing screen time right before bed; having a quiet, dark room; keeping screens out of the bedroom; and not eating large meals of drinking caffeine right before you go to bed.

GETTING REGULAR HEALTH CARE See your doctor for an annual physical to get your blood pressure and cholesterol checked and get any tests you may need (such as for mammograms and pap smears for women and prostate exams for men). Make sure you?re up to date on vaccines, and take this chance to talk over any concerns or ask questions. You should see a dentist twice a year and see an eye doctor regularly as well.

Weight is no one?s favorite topic, but it is an important factor in your health. Being overweight or obese puts people at greater risk of being diagnosed with chronic conditions like diabetes, arthritis and heart disease, it puts greater stress on your joints and can make exercise harder and have an overall greater sense of dissatisfaction with your health. That means maintaining or reaching a healthy weight or reaching a healthy weight. According to the Centers for Disease Control and Prevention, what that number looks like is different for everyone; talk to your doctor to find out what range you should be in, and, as you?re making lifestyle changes, think more about how much energy you have, how your clothes are fitting and how you?re feeling than just the number on the scale.

Healthy weight management

will not happen through fad diets or even short-term changes. For most people, it doesn?t mean cutting out certain foods either. If you love cookies, any long-term diet that doesn?t include cookies isn?t likely to be successful for you. Instead, find a lifestyle that includes a mix of healthy eating and regular exercise. The first step is to determine the number of calories you need in a day. The standard 2,000 recommended daily allowance is more than many American adults need. Once you know your calorie count, start planning meals that fit into your intake, provide the nutrients you need and taste good. A healthy diet is full of fruits, vegetables, whole grains and low-fat dairy products; lean meat like poultry and fish, as well as other lean proteins like beans, eggs and nuts; and is low in saturated and trans

fats, cholesterol, salt and added sugars. This necessitates avoiding processed foods, which means more cooking and meal preparation on your part, but there are shortcuts or different methods that will still taste good and be healthy ? use frozen, already sliced or canned fruits and vegetables (just make sure canned fruit is packed in juice, not syrup); substitute brown rice for white rice; and find healthier substitutions for ingredients in your favorite dishes or different ways of cooking, such as sautéing instead of deep frying food. For high-calorie foods like desserts, chips, French fries, cheese and anything with butter, keep them as part of your diet, but cut back how much you eat and how frequently,

A m b er K o el l i n gPh o t o gr ap h y.co m 573.29 1.2588

Garlicky ShrimpZucchini Pasta

INGREDIENTS 3 tbsp. butter, divided 1 lb. medium or large shrimp, peeled and deveined Kosher salt Freshly ground black pepper 3 cloves garlic, minced 3/4 c. heavy cream 1/2 c. grated Parmesan 1 c. halved cherry tomatoes 3 tbsp. freshly chopped parsley 3 tbsp. large zucchini, spiralized (or about 4 cups zoodles)

DIRECTIONS 1. In a large skillet over medium heat, melt 1 tablespoon butter. Add shrimp and season with salt and pepper. Cook until shrimp is pink and opaque, about 2 minutes per side.

Transfer shrimp to a plate. (Keep juices in skillet.)

2. Melt remaining butter in skillet then stir in garlic. Cook until fragrant, about 1 minute, then whisk in heavy cream. Bring to simmer, then stir in Parmesan, tomatoes, and parsley.

Simmer until tomatoes have softened and mixture has thickened slightly, about 3 minutes.

3. Return shrimp to skillet and add zucchini noodles. Toss to combine and serve immediately.

IN THE KITCHEN| HEALTHY RECIPES

ChickenTacoAvocados INGREDIENTS FOR THE FILLING 1 c. black beans, cooked 1 c. canned corn 1 4-oz. can green chiles, divided 1 c. shredded rotisserie chicken 1 c. shredded cheddar, plus more for topping 1 package Taco Seasoning 2 tbsp. fresh cilantro, plus more for topping 3 ripe avocados FOR THE DRESSING 1 c. ranch dressing 1/4 c. lime juice 1 tbsp. fresh cilantro 1 tsp. kosher salt 1 tsp. fresh ground black pepper

DIRECTIONS 1. Heat broiler. In a large bowl, combine black beans, corn, 1/2 can green chiles, Tyson Grilled & Ready Pulled Chicken Breasts, cheddar, taco seasoning, and fresh cilantro.

Stir until combined.

2. Halve and separate three avocados, removing pit and hollowing out insides. Mash insides in a small bowl and set aside.

3. Place avocado boats face up and fill each with 1/3 cup of filling. Sprinkle with more cheddar and more fresh cilantro, then broil until cheese is melty, about 2 minutes.

4. Make the dressing: In a medium bowl, combine ranch, lime juice, remaining green chiles, cilantro, salt, and pepper and stir to combine. Fold in mashed avocados and mix until smooth.

5. Remove avocado boats from oven and transfer to serving dish. Drizzle with dressing and garnish with more cilantro, if desired. Serve immediately.

ChocolateMousse INGREDIENTS 2 ripe avocados 3/4 c. heavy cream 1/2 c. keto-approved chocolate chips (we love Lily's) 1/4 c. honey or your favorite keto sweetener 3 tbsp. unsweetened cocoa powder 1 tsp. vanilla 1/2 tsp. kosher salt

DIRECTIONS In a food processor or blender, blend all ingredients except chocolate curls until smooth.

Transfer to serving glasses and refrigerate 30 minutes and up to 1 hour.

TripleBerry Smoothie INGREDIENTS 2 c. frozen strawberries 2 c. frozen raspberries, plus more for garnish (optional) 2 c. frozen blackberries 2 c. coconut milk 1 c. baby spinach 1/2 freshly squeezed orange juice Unsweetened shaved coconut, for garnish (optional)

DIRECTIONS In a blender, combine all ingredients (except for coconut). Blend until smooth.

Divide between cups and top with raspberries and coconut, if using.

Pe

Perfect FishTacos INGREDIENTS

FOR THE CORN SLAW

3 tbsp. extra-virgin olive oil

1/4 c. mayonnaise

Juice of 1 lime

Juice of 1 lime

2 tsp. chili powder

2 tbsp. freshly chopped cilantro

1/2 tsp. ground cumin 1/2 tsp. cayenne pepper 1 1/2 lb. cod (or other flaky white fish) 1/2 tbsp. vegetable oil Kosher salt

1 tbsp. honey 2 c. shredded purple cabbage 1 c. corn kernels 1 jalapeño, minced

Freshly ground black pepper

DIRECTIONS

8 corn tortillas

In a medium shallow bowl, whisk together olive oil, lime juice, chili powder, cumin, and cayenne.

1 avocado, diced Lime wedges, for serving

Add cod, tossing until evenly coated. Let marinate 15 minutes.

Sour cream, for serving

Meanwhile, make slaw: In a large bowl, whisk together mayonnaise, lime juice, cilantro, and honey. Stir in cabbage, corn, and jalapeño.

Season with salt and pepper.

Perfect Green Smoothie

In a large nonstick skillet over medium-high heat, heat vegetable oil.

Remove cod from marinade and season both sides of each filet with salt and pepper. Add fish flesh side-down. Cook until opaque and cooked through, 3 to 5 minutes per side. Let rest 5 minutes before flaking with a fork.

Assemble tacos: Serve fish over grilled tortillas with corn slaw and avocado. Squeeze lime juice on top and garnish with sour cream.

INGREDIENTS 1 1/2 c. unsweetened almond milk 1 c. chopped spinach (fresh or frozen) 1/2 c. chopped kale (fresh or frozen) 1 medium banana 2 tbsp. almond butter 1 tbsp. chia seeds 2 tsp. honey

DIRECTIONS Combine all ingredients in a blender and blend until smooth.

Wishingyouthebest in2019

Missour i Magazine missour imagazines.com

By Bennet Bodenstein

Chardonnay has been the favorite white wine with the American public for many years.

Unfortunately, this popularity has led to some rather mediocre versions of this variety in the marketplace. Chardonnay wines did not achieve their exalted position by being just mediocre. It was achieved because the wine offered obvious and distinct flavors and aromas. The classic model for Chardonnay are the wines of Burgundy, more specifically the wines from the area called Montrachet. That does not mean they are not excellent Chardonnay coming out of other countries. It was an American Chateau Montelena Chardonnay that captured the first prize in the Paris France wine competition in 1976. There are many other excellent Chardonnay wines in the market place that are excellent. Price is not a good criterion of quality. I have personally sampled some rather inexpensive wines that were worth far more than their selling price and have also poured a $155 bottle down the drain.

Today?s Chardonnay could be considered the most chameleon-like of all the modern wines because of the many different ways to produce the final product. Chardonnay wines are often fermented by the ancient method; in oak barrels. This results in a wine with great depth and the traditional oak and vanilla background but are often more costly. More common are the stainless-steel tank fermented wines that are then aged in oak barrels for a short period resulting in a fruity more floral wine. Another consideration are the grapes themselves. Here too, location makes a huge difference in the characteristics of the final product.

The reason for this tirade on Chardonnay wine is that I have found some that are interesting and affordable and would like to call them to your attention. As I have previously written, if your wine merchant does not have a label you want, it can be ordered directly from the winery via the internet.

Chardonnay Favorites Raebu r n 2017 Ru ssian River Valley Ch ar don n ay ($20). Fermented in oak barrels, the Raeburn 2017 Chardonnay presents the classical style in all of its glories. The wine opens with the attractive aroma of peach, pear, and green apple mingle with notes of toasted oak, vanilla, and lemon on the palate. The finish can only be described as full flavored, long lasting and glorious; a truly fine wine. (http://raeburnwinery.com/)

Avalon 2017 ?Ch ar d? Ch ar don n ay ($9.99). Don?t let the affordable price tag dissuade you from trying this wine as it is worth far more than its selling price.

Avalon 2017 ?Chard? Chardonnay has been crafted predominately from grapes grown in Northern California, just below San Francisco. This is an elegant and well-balanced, wine offering the aromas of orange blossom apple, guava with hints of vanilla and baking spices ending in a fruity and long finish. (http://www.avalonwinery.com) Edn a Valley Vin eyar d 2018 Cen t r al Coast Ch ar don n ay ($14). This Chardonnay from the Edna Valley of California is a perfect introduction to Chardonnay made from grapes grown in the Central Coast region. Here again, it is the location of the vineyard that makes the major difference as the Edna Valley adds its own magic to a wine. The fresh aromas of mango and lemon zest lead to a similarly lush palate of apricots of baked apple, with plenty of zippy acidity to frame and compliment the fruit. I must admit to a preference to wines made from Edna Valley grapes. (http://www.ednavalleyvineyard.com/shop/central-coast/Chardonnay)

Wen t e M or n in g Fog 2017 Est at e Gr ow n Ch ar don n ay ($18). A Chardonnay should be alive, interesting, and even exciting and the Wente Morning Fog 2017 Estate Grown Chardonnay makes the grade as a fine wine and then some.

It is reminiscent of the Chards of old and is what made this variety so popular. The wine features green apple and tropical fruit in both the aroma and flavor. Coupled with this is a positive oak and vanilla flavor.

Unlike many of the lesser Chardonnays, this wine has a long, fruity, and interesting finish. Try this wine with seafood as well as almost any chicken-based dishes; it can easily elevate the variety to its former lofty position.

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