Eat For Life By Marsha Magazine - 2021 Happy Holiday Happiness

ISSN 2563-0849

06

GOODUMS COOKIE MIX

Creative Cre Cr rea eat ati tiv ive ve

NOV - WORLD VEGAN MONTH

DEC - HOLIDAY & BAKING

FOOD FOCUS

Gifting Entertaining &more!

Wishing you a

Snackalicious H Holiday B Baking

FROM THE EDITOR WIN PRIZES! Win prizes for making these Eat For Life recipes.

Snap a photo and hashtag it #recipebymarsha — We love to see your creations on Instagram and Facebook!

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oliday o ol liid d HHappiness Ha Hap p

It’s finally here. Is there a more anticipated day anywhere on the calendar than Christmas morning?

For some, the fun has already started on the first day of December with their Advents countdown.

I hope you celebrate every day like a holiday, and that the New Year brings you good health, inspiration, and a mission to do as many small acts of kindness as you can squeeze in each day. Those are easy gifts to give that will continue to give in meaningful ways to the receiver.

NOV-DEC VOL 2 ISSUE 6

NEWSLETTER

This issue has lots of recipes and gifts for everyone to feel healthier and happier this season.

From our kitchen to yours...

Have a wonderful holiday and spread the Wellbeing and Share the Happiness!

arshaM A R S H A H E B E R T

M

Editor-In-Chief marsha@eatforlifebymarsha.com

LOVE TO HEAR FROM YOU @eatforlifebymarsha @eatfoodsforlife

Subscribe for extra recipes and exclusive offers on our magazine, cookbooks, and Snackalicious packs. Visit eatforlifebymarsha.com

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MAGAZINE PRODUCTION Editor-in-Chief & Recipe Developer Marsha Hebert Brand & Layout Designer Lily Zong Eat For Life By Marsha is a bimonthly publication, 6 times per year by Marsha Hebert, Calgary Alberta, Canada.

2021 All rights reserved. Reproduction of any material from this issue in whole or in part is prohibited.

eatforlifebymarsha.com Free: 1-866-261-2666

The information herein is not intended to replace the services of trained health professionals. You are advised to consult with your healthcare professional about matters relating to your health, and in particular regarding matters that may require diagnosis or medical attention.

Eat For Life By Marsha | 2

GET THE SNACKALCICIOUS

& GOODUMS COOKIE MIX @

WHO IS GOODUMS™?

5 WAYS TO COOK YOUR EGGS Never make something boring ever again | 18 NOV-DEC VOL 2 ISSUE 6

Goodums™ is a Canadian, woman-owned brand that was developed by a registered dietitian and mother who is passionate about baking solutions that are simple and wholesome. 100% real ingredients, whole grains and includes a real fruit or vegetable. For busy families.

Goodums’ mission is to nourish with simplicity. Offering convenient, healthy baking options, with great-for-you ingredients like oats, flax, quinoa, and premium fruit or vegetable. Modern and fun.

FIND OUT MORE goodumsfood.com @goodumsfood

Eat For Life By Marsha | 6

Want to make this delicious vegan pancake? Love scones and pizzas? Grab the Vegan Snackalicious Pack to make and indulge as much as you like!

3 Booklets Special that's 45 Recipes up your sleeves!

Cook, learn, and have fun with our Online Cooking Course!

NOV-DEC VOL 2 ISSUE 6

Video Steps

Tips & Tricks

Written Steps

Recipe Card

Eat For Life By Marsha | 7

ISSUE 6

HOLIDAY BAKING SWEET POTATO 09 Food Focus

PECAN 17 Food Focus

PEAR 23 Food Focus

ROOT VEGETABLES 29 Food Focus

STAPLES 02 Editor's Note 06 Nutrient 07 November Month Calendar 08 December Month Calendar 09 Eat The Season

contents NOV-DEC VOL 2 ISSUE 6

Eat For Life By Marsha | 5

Nutrients ESSENTIAL FOR LIFE

Are you getting enough vitamins, minerals and acids that work together for a healthy body and mind?

FAT-SOLUBLE VITAMINS A (retinol/beta carotene) Regulates the immune system and helps protect against bacteria and viruses. Helps night vision.

D (calciferol) Helps maintain levels of calcium and phosphorus in the blood.

C (ascorbic acid) Vital for healthy immune functioning. Protects against heart disease, and aids tissue growth and wound healing.

B1 (thiamine) Improves circulation, digestion and brain function.

B2 (riboflavin) Helps maintain healthy skin, nails and hair. Essential for production of red blood cells.

B3 (niacin) Regulates blood sugar levels, lowers cholesterol and improves circulation.

B6 (pyridoxine) Keeps the immune and nervous systems healthy.

B12 (cobalamin) Helps maintain healthy nerve cells and red blood cells.

Folic Acid (B9) In alpha-tocopherol form helps protect against several cancers and may help protect against hay fever and asthma

Biotin (B7) Essential for the utilization of fats and amino acids, and helps keep skin nails and hair healthy.

Calcium (Ca) A vital role in growth of strong bones, gums and teeth. Also, keeps your heat working healthy.

Magnesium (Mg) Maintains muscle and nerve functioning, and keep bones strong. Helps the body process fats and protein.

Sulfur (S) Key role in the manufacture of amino acids and in the conversion of carbohydrates to a form that the body can use.

Chromium (Cr)

E (tocopherol) In alpha-tocopherol form helps protect against several cancers and may help protect against hay fever and asthma.

K Helps blood clot, Also, helps the healthy functioning of the kidney, aids bone growth and repair.

WATER-SOLUBLE VITAMINS

MINERALS

Selenium (Se) Vital for the normal functioning of the immune system and the thyroid gland.

Phosphorus (P) An essential mineral needed y every cell in the body. Mostly used in bones.

Potassium (K) Helps the body store blood sugar in the form of glycogen, which is the principal source of energy required by all muscles in the body.

Copper (Cu)

Iron (Fe) A component of hemoglobin (the oxygen-carrying protein in red blood cells), it plays a key role in transporting oxygen around the body.

Helps insulin bind to its receptors on the membrane of body cells, then allow for the sugar glucose to move into the cells for energy production.

The production of pigment in skin, hair, and eyes; the development of healthy bones, teeth and heart. Processing of iron and formation of red blood cells

Zinc (Zn) Essential for the breakdown of carbohydrates, fats, and proteins. Also, necessary to maintain normal levels of the male hormone (testosterone).

Sodium (Na) Controls the amount of water in the body, maintains the normal pH of blood, transmits nerve signals and helps muscle contractions.

Iodine (I) Used for making thyroid hormones, which are required for normal body metabolism and growth.

ACIDS Coenzyme Q10 Non-Essential Fatty Acids May improve blood pressure and vascular function..

NOV-DEC VOL 2 ISSUE 6

Omega-3 (fish oils) Essential Fatty Acids

Omega-6 (vegetable oils) Essential Fatty Acids

Provide calories to give your body energy and have many functions in your heart, blood vessels, lungs, immune system.

Used for reducing the risk of heart disease, lowering "bad" (LDL) cholesterol levels, raising "good" (HDL) cholesterol levels.

Eat For Life By Marsha | 6

For monthly and weekly food updates and recipes. follow on social media and subscribe to the newsletter on www.eatforlifebymarsha.com Sandwich Day

Candy Day

Doughnut Day

Bison Day Vinegar Day World Vegan Day Deep Fried Clams Day Nachos Day

Bittersweet Chocolate With Almonds Day

Sundae Day

Pizza With Everything Day (Except Anchovies)

Stout Day

Cappuccino Day Tempranillo Day Harvey Wallbanger Day Indian Pudding Day

Happy Hour Day

Vichyssoise Day

Cashew Day Espresso Day Eat A Cranberry Day

French Toast Day

NOV-DEC VOL 2 ISSUE 6

Scrapple Day

Vanilla Cupcake Day

Deviled Egg Day

Cook Something Bold & Pungent Day

Chicken Soup For The Soul Day Happy Hour Day

Spicy Guacamole Day National Pickle Day

Clean Out Your Refrigerator Day Raisin Bran Cereal Day

Fast Food Day

Carbonated Beverage With Caffeine Day

Peanut Butter Fudge Day

Gingerbread Day

Cranberry Relish Day

Sardines Day

Parfait Day

Cake Day

Bavarian Cream Pie Day

National Baklava Day National Homemade Bread Day

Beaujolais Nouveau Day

Cherry Dessert Day

Chocolates Day Lemon Cream Pie (Creme Pie) Day

Mousse Day

Eat For Life By Marsha | 7

For monthly and weekly food updates and recipes. follow on social media and subscribe to the newsletter on www.eatforlifebymarsha.com

Pie Day Eat A Red Apple Day

Fritters Day

Apple Pie Day

Cookie Day

Repeal (of Prohibition) Day National Sacher Torte Day

Gazpacho Day National Microwave Oven Day

Cotton Candy Day

Chocolate Brownie Day

Pastry Day

Lager Day

Noodle Ring Day

Cocoa Day

Bouillabaisse Day

Cupcake Day

ChocolateCovered Anything Day

Maple Syrup Day

Pear Day

Ice Cream & Violins Day

Roast Suckling Pig Day

Hard Candy Day

Pfeffernuesse Day

Egg Nog Day

Fried Shrimp Day Sangria Day

Pumpkin Pie Day

Candy Cane Day

Bacon Day

Champagne Day

Feast Of The Seven Fishes

Chocolate Candy Day

NOV-DEC VOL 2 ISSUE 6

Pepper Pot Day

Coquito Day Hamburger Day Kiwi Fruit Day

Date Nut Bread Day

Fruit Cake Day

Bicarbonate Of Soda (Baking Soda) Day

Eat For Life By Marsha | 8

NOV-DEC VOL 2 ISSUE 6

Eat For Life By Marsha | 9

Onions Come up with a list of topics

Quick Nutrition Profile

Recipe on page Come up with a list of topics

Fat Fiber Potassium

Kale This can include articles and stories.

Quick Nutrition Profile

Recipe on page Come up with a list of topics

Fat Fiber Potassium

Cranberries Come up with a list of topics

Quick Nutrition Profile

Recipe on page Come up with a list of topics

Fat Fiber Potassium

Walnuts This can include articles and stories.

Quick Nutrition Profile Fat Fiber Potassium

NOV-DEC VOL 2 ISSUE 6

Recipe on page Come up with a list of topics

Eat For Life By Marsha | 10

SNACKALICIOUS

P R I D E VEGAN VEGA A N (ALMOND ( A L M O ND FLOUR) RECIPE CARD PACK

NOV-DEC VOL 2 ISSUE 6

Cassava Flour Cassava Flour comes from Yucca plant. It has a mild sweet fragrance and is a versatile flour in baking and cooking, from pizza crust to cookies and cakes.

This ingredient is readily available in our online store at eatforelifebymarsha.com

NOV-DEC VOL 2 ISSUE 6

Osteoporosis has been called a paediatric disease with geriatric consequences.

AT AGE 20...

By age 20, most of us already have up to 90% of our bones

AT AGE 30 & BEYOND...

by about 30, we are at peak bone mass.

(After this, we start losing a little bit each year.)

START EARLY...

Research shows if kids increase peak bone mass by 10%, they'll cut their risk of osteoporosis fractures in adulthood by 50%.

BOTTOM LINE...

Get children off on the right foot with nutritious meals and a physically active family lifestyle.

NOV-DEC VOL 2 ISSUE 6

DAIRY

-

FREE

CALCIUM

SOURCES

SEEDS

A lot of seeds are packed with calcium, such as poppy seeds, chia seeds, celery seeds and sesame seeds

COLLARD

GREENS

Note: Almonds are technically also seeds

Collard greens, such

and are great source

as spinach, kale, and

of calcium too

arugula are great source of calcium.

Note: even though spinach is rich in

BEANS

&

calcium, it contains a LENTILS

component that binds to calcium and inhibits

Beans are excellent

absorption.

source of calcium, especially white beans, edamame, and soybeans

&

CANNED

SALMON

SARDINES

canned calmon and sardins are loaded with calcium due to their edible bones

FIGS

Collard greens, such as spinach, kale, and arugula are great source of calcium.

Note: even though spinach is rich in calcium, it contains a

FORTIFIED

DRINKS

component that binds to calcium and inhibits absorption.

Such as soy milk, rice milk, and almond milk.

Fortified drinks could also include orange juice

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Eat For Life By Marsha | 13

Oat Flour 3 Ways

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