flavors WHERE GREAT INGREDIENTS COME TOGETHER
HEALTHY WINTER RECIPES
FAIRWAY GOES GREEK 12 NEW YOGURTS & SNACK IDEAS
BOOST YOUR INTAKE HEALTHY WAYS TO SUPPLEMENT YOUR DIET
FAIRWAY SALADS TO SUPERCHARGE YOUR HEALTH
NEW YEAR RIGHT Issu e 7 Dou bl e Edi t ion Big Ga m e | He a lt h y Eat ing Win t e r 201 4
WAYS TO LIVE HEALTHIER IN 2014
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flavors >> HEALTHY EATING TABLE OF CONTENTS
HEALTHY EATING 7
NEW YEAR, NEW YOU
Keeping Spirits Up and Weight Down
WARM UP Healthy Winter Recipes
BOOST YOUR INTAKE
SUPERFOOD SALADS Fairway’s Ready-Made High-Nutrition Foods
GO GREEK Fairway Greek Yogurt Is the Perfect Healthy Snack
Healthy Ways To Supplement Your Diet
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BIG GAME ME
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New Year, New You! >> kEEPING SPIrITS uP ANd WEIGHT doWN by Carlon M. Colker, M.D., FACN Health and Nutrition Advisor, Fairway Market
inter is back again; hopefully, not with a vengeance. Last year and the year before, winter hurricanes downed trees and crushed telephone poles, leaving thousands of us without power. Yet perhaps the greater challenge we face during the winter is all the holiday treats, coupled with a drastic rise in homebound inactivity; the result is holiday flab. Thatâ€™s
right, the old blubber basket comes back and each year as we get older, it gets more difficult to lose. With the help of some simple adjustments, you can make this holiday a little different, with the hope that the New Year ushers in a new you!
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New Year, New You (continued...) ENJoY NATurAL SWEETS First of all, if any of it is still around, throw out all that leftover Halloween candy! I hate wasting food, but candy isn’t food; it’s junk that we allow ourselves to treat our children with around Halloween. Keeping it around after that first holiday only promotes consuming more of it. Having little to no real nutritional value, traditional Halloween candy is loaded with sugar, artificial flavors, and preservatives. Excess snacking on candy only promotes obesity and diabetes, so you have to get rid of any leftover candy. This way, the damage is minimized. Of course, if you’re like me and object to the concept of throwing food away while people on this world are starving, then don’t buy the junk in the first place. If you’re looking for more natural sweets, try Fairway’s Chocolate Covered Almonds, Dark Chocolate Bars (full of antioxidants), or Fruit and Nuts Chocolate Bars.
SNEAk IN A SmALLEr mEAL Thanksgiving isn’t the only massive food bash we face during the holiday season. From the holidays through the winter, many of us are faced with an increase in the number of large late-day meals. One of my tricks here in order to portion-control and mitigate some of the damage of those late-day meals is to have a small meal in advance of the large one. I realize it must sound a little crazy to you, given the fact that you might very well want to enjoy sampling all that good food and don’t want to spoil your appetite, but if you stop and think about it for a minute, a small meal in advance of the larger one takes the edge off the sense of starvation, and thus reduces the portion size you grab. When done correctly, you’ll still have enough of an appetite to enjoy sampling the different items, but your portion size will be smaller; as a result, so will your waistline.
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STArT WITH vEGETABLES, SALAd or fruIT Another portion-control eating strategy that helps to reduce the damage of all those calories is to make sure during those big holiday meals to reach for the healthier items first. By eating some salad and vegetables as a prerequisite to heavier and less-healthy items, you tend to reduce the volume taken of the less-healthy item.
Try a salad with Fairwayâ€™s Balsamic Vinegar and Extra Virgin Olive Oil, Fairway Walnuts, strawberries and goat cheese for a nice, light starter.
WA L D M A N SEAFOOD
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New Year, New You (continued...) STAY ACTIvE Finally, remember that it isn’t just the excess food that does the holiday damage; it’s also the sharp reduction in activity that will compound the problem and magnify fat-gain.
clubs will also have some structure to their activities, offering league sign-ups and friendly competitions between teams. In addition, aerobics classes are offered all year around.
The holiday months are cold, so people tend to huddle together inside; they’re not like the summer months, when the layers come off and we venture outside for sporting activities, jogs, and long walks. To counter this, if you don’t have sports or other exercise activities you participate in year-round, try to find physical things to do to boost your activity level. If you’re fresh out of ideas, look to your local health club or YMCA: in addition to exercise equipment, many have pools and basketball courts as well. The better
If you can spring for a personal trainer during those winter months, you can emerge in the New Year with a new body and be the envy of all your friends. Of course, if that’s beyond your budget, a less expensive option is the numerous fantastic exercise videos available through television infomercials or obtainable on-line. These programs can absolutely give you the same results, but tend to be less effective when compared to having a personal trainer standing over you, busting your chops.
Utilizing a few well-placed diet strategies designed to curb holiday calories, coupled with an up-tick in exercise, can actually turn what might normally be the usual holiday bulge into an eye-popping new you for the New Year.
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Warm Up >> WITH HEALTHY WINTEr rECIPES by Rebecca Elbaum
he winter months mean frozen ground, heavy snow, cozy fireplaces, and hot chocolate. Getting to the grocery store might seem like a hassle, but not when there is so much exciting seasonal winter produce to buy. Seasonal winter produce?! Yes, believe it or not, just because spring and summer are over doesn’t mean the fruit and vegetable varieties fall short. Due to greenhouse farming methods, farmers are able to grow cold-tolerant broccoli, cauliflower, Brussels sprouts, sweet potatoes, winter squash, beets, pears, and kale to satisfy our produce cravings all winter long. At Fairway, we keep doing what we do best: bringing you the freshest and tastiest seasonal winter produce. Winter vegetables are unique. Take this as an opportunity to expand your gastronomic palate; be adventurous, and try something new. Don’t let the beautiful winter squashes intimidate you; their skin might be tough to crack open, but the flesh inside contains endless culinary possibilities. We get our acorn and butternut squash locally, from Martin Farms in upstate New York. Winter squash provides immense health benefits, packing in over 200% of your daily Vitamin A, plenty of Vitamin C, fiber, and antioxidants. Ever try a red, purple, or yellow beet? They are sure to brighten up your winter salads with their gorgeous colors.
Beets are firm in texture, sweet and earthy in flavor. They are a natural body cleanser, great for detoxifying the liver and blood, and they are very high in essential vitamins and minerals. A bit more traditional are your broccoli and cauliflower. These amazing vegetables can survive freezing temperatures, and are loaded with antioxidants and fiber. They pack incredible crunch and texture, a perfect addition to salads and pastas, roasted as a side dish, or for getting creative with a healthy cauliflower mash. As for fruits, not to worry; winter still has many to offer. Support your immune system all winter long with Vitamin C-packed citrus fruits. Clementines, tangerines, and grapefruit make the perfect breakfast, snack, or dessert. Kiwis are at the peak of their sweetness in the winter, and add a bright green pop to your winter fruit salad. Apple season may be a thing of the past, but the apple’s underrated relative, the pear, is sure to become your new favorite this season; incredibly versatile, pears can be eaten right off the core, baked into a crisp, or poached with a wine sauce (keep in mind that, in addition to being delicious, pears are loaded with fiber and may play a role in preventing the risk of stroke). Try some of these healthy recipes to warm up this winter.
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Warm Up (continued...) 45M
Warm Beet and Clementine Salad
INGREDIENTS (Serves 10) SALAD 2 bunches beets (red, yellow, or both) 3 clementines Â˝ cup walnuts Fairway olive oil Salt and pepper
Dressing 3 tablespoons fresh orange juice 2 tablespoons Dijon mustard 2 tablespoons Fairway apple cider vinegar Â˝ cup Fairway Extra Virgin Olive Oil Salt and pepper
DIRECTIONS PREHEAT oven to 400 degrees. Wearing gloves, peel the beets with a vegetable peeler and cut the beets into wedges. Place beets in the center of a large piece of aluminum foil. If you are using yellow and red beets, place them in two separate packets to avoid them bleeding together. Drizzle with olive oil and season with salt and pepper. Pinch the tin foil together to form packets and place on a pan (just in case they leak). Bake for 25 to 35 minutes.
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peel and segment the clementines and place in a bowl. Squeeze the juice from the clementines. Mix together orange juice, Dijon mustard, vinegar, salt, and pepper. Add the oil and stir vigorously to combine. Add roasted beets to a bowl. Add half of the dressing and toss. Add clementine segments and walnuts. Add more dressing, salt, and pepper as needed.
Warm up (continued...) 45M
INGREDIENTS (Serves 10)
1 medium head of cauliflower, cut into small florets 1 head of garlic Fairway Extra Virgin Olive Oil Salt and pepper to taste
DIRECTIONS PREHEAT oven to 400 degrees. Place cauliflower florets on baking sheet and toss with olive oil, salt, and pepper. Roast for about 20 minutes, or until cauliflower is slightly browned. Cut the top off the head of garlic so the top of the cloves are exposed, and place in aluminum foil. Drizzle a few teaspoons of olive oil over the top and wrap with aluminum foil. Roast garlic for 35-40 minutes, or until the cloves are soft. Cool garlic and squeeze cloves out of skins. Transfer cauliflower and garlic to pot. Mash with a potato masher until blended to desired consistency (you may want to use an immersion blender, for a finer consistency). Season with salt and pepper, and serve.
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Warm Up (continued...) 45M
Acorn Squash Stuffed with Mushroom Brown Rice
INGREDIENTS (Serves 10)
2 acorn squash, halved crosswise, seeded, bottoms trimmed to lie flat (if necessary) 3 tablespoons Fairway olive oil ½ pound cremini or button mushrooms, trimmed and diced 1 medium yellow onion, diced
DIRECTIONS PREHEAT oven to 450 degrees. Using a rimmed baking sheet, season the cut sides of squash with salt and pepper, and drizzle with 1 tablespoon olive oil. Turn cut sides down and cover sheet tightly with foil. Roast until tender, about 35 minutes. In a medium skillet, heat 2 tablespoons oil. Add mushrooms, onion, and thyme. Season with salt and pepper. Saute until mushrooms are golden, about 8 minutes. Add rice and broth, and bring to a boil; cover, and reduce heat. Cook until liquid is absorbed, about 20 minutes. Remove squash from oven and heat broiler. Scoop out 2 to 3 tablespoons of flesh from each squash half, and stir into rice. Spoon rice mixture into each squash half. Sprinkle with parmesan cheese and broil until melted.
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¾ teaspoon dried thyme 2 cups vegetable stock 1 cup long grain brown rice Salt and pepper ½ cup grated parmesan cheese
BAkEd SPAGHETTI SquASH
INGREDIENTS (Serves 10) Spaghetti squash, halved, seeded 1 cup Fairway tomato sauce 1 cup Shredded mozzarella cheese Â˝ cup Grated parmesan cheese
DIRECTIONS PrEHEAT oven to 400 degrees. PLACE spaghetti squash cut side down on baking sheet. Bake for 45 minutes, until tender. Using a fork, scrape out flesh of spaghetti squash in long strands. Place in bowl. Add tomato sauce, half mozzarella cheese and parmesan cheese. Mix until combined. Pour into baking dish and sprinkle the top with remaining mozzarella and parmesan cheeses. Bake for 25-30 minutes, until cheese is melted. BroWN under the broiler for 2 minutes.
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Warm Up (continued...) 45M
INGREDIENTS (Serves 10) 3 medium pears, sliced (Anjou or Bosc) 2 tablespoons lemon juice ½ cup uncooked regular oats ¼ cup firmly packed brown sugar 2 tablespoons all-purpose flour ¼ teaspoon salt ¼ teaspoon ground cinnamon 2 tablespoons cold butter
DIRECTIONS PrEHEAT oven to 375 degrees. Combine oats, brown sugar, flour, salt, and cinnamon in a bowl. Cut in butter until mixture resembles coarse meal. ComBINE pears and juice and toss well. Pour pear mixture into 9-inch pie plate. Sprinkle oat mixture on top of pears. Bake for 20 minutes. Serve warm, with scoop of vanilla ice cream or frozen yogurt.
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HEALTHY WAYS TO SUPPLEMENT YOUR DIET by Carlon M. Colker, M.D., FACN Health and Nutrition Advisor, Fairway Market
ealthy eating and exercise are the fundamental prerequisites to a great New Year body transformation, but dietary supplements can play an important role in helping you achieve your goals with greater effect. Here are some ways to boost your nutritional intake every day.
SNACKS OR MEAL REPLACEMENTS Shakes with Protein Powder
One of the most effective dietary supplement techniques is to utilize a shake with protein or whey powder as a meal replacement or snack. By substituting this for eating a meal, you are controlling your caloric consumption as well as reducing the overall habit of eating. Add whey or protein powders to shakes in a blender, or just mix with a glass of water. Fairway Expert Tip: For whey protein, there is no better quality or value than Fairway Whey Protein. Vega brand is our premium vegan protein powder.
Granola Bars If a shake sounds too boring, there are, of course, the bar options. Fairway offers a wide variety of health bars, including some with dried fruits and nuts, oats, and natural cocoa. Bars with whole oats provide a great source of fiber. There are so many flavors and options that with a little patience, you are bound to find one that’s right for you. The nice thing about bars is that, unlike the shakes, you get to chew; some people just don’t find enough satisfaction in drinking a shake, as opposed to eating a bar. Fairway Expert Tip: We love Two Moms in the Raw, LÄRABAR, Udi’s, and Kind Granola Bars, all of which are also gluten-free!
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Boost Your Intake (continued...) VITAMINS Multi-vitamins
Vitamin supplementation is also a powerful tool in any major body transformation; the only hitch is finding which supplements are right for you. The wonderful advantage you have with shopping at Fairway Market is the knowledgeable staff; if you have any questions, just ask. I recommend most people start with an overall multivitamin. Fairway Expert Tip: For multivitamins, we recommend Solgar and Bluebonnet. For a plant-based brand, we love New Chapter.
Fish & Seed Oils
Another staple dietary supplement that I have found works well for so many is fish oils and seed oils. With heart disease the number one killer, healthy fat intake can counter a rise in bad cholesterol. The so-called healthy fats (EPA/DHA) help ease the passage of blood through the arteries that feed the heart. They support a healthy hormone balance, enhance the immune system, and actually help burn fat off the body. Fairway Expert Tip: For fish oil, Nordic Naturals is the most premium and complete offering; their liquid oils offer excellent quality and flavor, and are easy to drink on their own. Fairway Flax Oil is the absolute best seed oil we carry.
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Though each person differs in terms of their personal requirements, I generally find that most do well with a fiber supplement. Bowel movements might seem like a strange and uncomfortable topic to discuss, but regularity is an important facet to overall health, not to mention comfort. Fairway Expert Tip: Yerba Prima makes great psyllium husk fiber products.
vITAmIN B, vITAmIN d, PoWdErEd GrEENS, & morE
There are so many other specialty supplements, like the B-vitamins, Vitamin D, CoQ10, the antioxidants and superantioxidants, minerals, herbal formulations, and beyond. Interestingly, what vitamin we recommend might depend on the season! Vitamin D is vital during winter weather, while Omega 3s are important year-round. Powdered greens can boost anyone’s vitality as well. fAIrWAY ExPErT TIP: Fairway Vitamin B in the dropper form is an amazing sublingual supplement formulated for high potency and fast absorption; it plays a role in the entire nervous system, promotes a higher metabolism, and supports healthy heart function. We also recommend Bluebonnet Vitamin D, Nordic Naturals Vitamin D, and Green Vibrance powdered greens.
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Consult with your personal physician to determine which supplements might be best for you. He or she will be most familiar with your particular issues and be most able to help you navigate your options. It may also be worth considering a visit to a registered dietician for a full evaluation. Like the physician, they can offer a customized approach tailored to your needs and are often familiar with the different dietary supplements out there. Taken together, the skills of a physician and a nutrition expert may offer the optimal approach.
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SUPERFOOD SALADS FAIRWAY SUPERFOOD By Rebecca Elbaum
Quinoa with Red Grapes and CucumbeR The quinoa craze is Elbaum growing, and By Rebecca Fairway has the bug. Try quinoa with red grapes and cucumber. Quinoa is a nutty grain Superfoods haveextremely becomehigh all in the protein, keeps eating you fullworld. for rage in which the healthy hours. exactly Paired with red grapes What is a sweet superfood? Allow (whose skins contain resveratrol – me to explain: these foods go way importantyour for vascular health) andof beyond everyday supply fresh cucumbers, thisminerals, salad will fueling soon fiber, vitamins, and become your the body in go-to wayslunch. you could have never imagined. From powerful Spelt Pasta with cancer-fighting antioxidants to and Cilantro Chicken heart disease-battling polyphenols, Spelt pasta cover with the chicken andof superfoods scope cilantro necessary is the perfect postnutrients to fight disease. workout lunch dinner. Spelt is Walnuts, lentils,or apples, Brussels a super-nutritious carbohydrate, sprouts, Greek yogurt, and peanut and in are theallform of pasta, sounds butter considered superfoods, great me. Add anHere extraisserving just toto name a few. the best of protein with the chicken, and news: you can find these superfoods you’ll refueled in no time. in yourbeown Fairway Market. Visit Fairway’s deli department and you’ll see what we mean. Our new line of six Superfood Salads will surely convince you that superhealthy can taste super-delicious.
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Shitake Mushrooms, Chickpeas and Spinach You won’t even miss the meat with tasty shitake mushrooms, chickpeas, and spinach. Shitake mushrooms contain as much Vitamin D as a glass of milk, so important for strong bones. Get those bones even stronger with the Vitamin K in spinach. This salad is perfect on its own, or paired with a cup of soup or sandwich for a healthy and satisfying meal.
Edamame with Arame and Carrots Try edamame out of the shell, with arame and carrots. Edamame is packed with protein (22 grams per serving, to be precise) and full of folate and cholesterol-lowering fiber. Arame is a type of seaweed rich in Vitamin A, calcium, and magnesium. Definitely a twist on the typical steamed and salted variety, this edamame salad will be the new accompaniment to your sushi.
EdAmAmE WITH ArAmE ANd CArroTS uperfoods have become Try edamame out of the shell, withrage arame and healthy carrots. all the in the Edamame is packed with protein (22 grams serving, eating world. Whatper exactly is to be precise) and full ofafolate and cholesterol-lowering superfood? These foods go fiber. Arame is a type way of seaweed in Vitamin A, beyondrich your everyday calcium, and magnesium. Defiof nitely twist on and the supply fiber,a vitamins, typical steamed and salted variety,fueling this edamame salad minerals, the body in will be the new accompaniment to your ways you couldsushi. have never imagined. From powerful cancer-fighting antioxidants kALE WITH roASTEdto TomAToES ALmoNdS SPELT PASTA WITH CHICkEN ANd CILANTro heart ANd disease-battling Finally, kale with roasted tomatoes and superfoods almonds is Spelt pasta with chicken and cilantro is the perfect polyphenols, packed with antioxidants. bitterofand chewy post-workout lunch or dinner. Spelt is a supercoverSlightly the scope nutrients kale pairs extremely well with sweettoroasted kALE SWEET PoTATo SALAd and in the form nutritious carbohydrate, ofWITH pasta,roASTEd necessary fight tomatoes disease. and crunchy almonds.Walnuts, This kale salad makesapples, for a TomAToES Think areextra serving sounds sweet great topotatoes me. Add an of proteinANd ALmoNdS lentils, roastedlunch or snack. too to be aand superfood? withgood the chicken, you’ll be refueled inFinally, no time.kale with delicious Brussels sprouts, Greek tomatoes and almonds is Well, think again. One sweet yogurt, and peanut butter are packed with antioxidants. potato contains well over your all considered superfoods, Slightly bitter and chewy kale required value of Vitamin SHITAkEdaily muSHroomS, CHICkPEAS ANd SPINACH SWEET PoTATo SALAd just to name a few. Here is sweet A, important for keeping your You won’t even miss the meat with pairs tasty extremely shitake well with Think sweet potatoes are thetoo best good news: to beyou a superfood? can find roasted tomatoes andWell, crunchy vision sharp and immune system mushrooms, chickpeas, and spinach. Shitake think again. One sweet these potato superfoods contains in your well own over This makes strong. Black beans areasa much hearty Vitamin D almonds. mushrooms contain as a glass of kale salad your required daily value Fairway of Vitamin Market. A, important for a delicious snack. your vision sharp and immune system strong. protein to for thisstrong salad,bones. Getfor milk, so addition important those bones lunch or keeping and nutty walnuts finish K in spinach. This salad evenbuttery, stronger with the Vitamin Black beans are a hearty protein addition this salad, Visit Fairway’s deli to department itis with a dose of own, heart-healthy perfect on its or paired with a cup of soup or and buttery, nutty walnuts and you’ll finishsee it what with awedose mean. of omega-3 sandwichfatty for aacids. healthy and satisfying meal. heart-healthy omega-3Our fattynew acids. line of six Superfood Salads will surely convince you that super-healthy can taste super-delicious. quINoA WITH rEd GrAPES ANd CuCumBEr The quinoa craze is growing, and Fairway has the bug. Try quinoa with red grapes and cucumber. Quinoa is a nutty grain extremely high in protein, which keeps you full for hours. Paired with sweet red grapes (whose skins contain resveratrol – important for vascular health) and fresh cucumbers, this salad will soon become your go-to lunch.
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THE PErfECT HEALTHY SNACk by Dr. Carlon Colker
hat’s all the buzz about Greek yogurt? At Fairway Market, the shelves are full of Greek yogurt options. Which one is the best? Fairway’s own Greek Yogurt, of course! What’s so good about going Greek? The luscious, creamy goodness just happens to be incredibly healthy.
Greek yogurt is really just regular yogurt that undergoes a straining process using a cloth or filter. This process removes the watery whey component, along with some of the sugars, including lactose. The result is a product that still looks and tastes like regular yogurt, but tends to be slightly thicker and closer to cheese in texture. Fairway’s Greek Yogurt has a delectably creamy feel. Fairway offers 12 wholesome flavors of Greek Yogurt: seven 0% milk fat varieties (Plain – Blueberry – Cherry Pomegranate –Honey – Strawberry – Guanabana – Mango) and five 2% milk fat varieties (Plain – Strawberry – Honey – Peach – Blueberry). Greek yogurt has all the health benefits of regular yogurt, along with a better macronutrient profile. While the fat content may be higher than that of regular yogurt, Greek yogurt has about twice the amount of protein of regular yogurt, while having about half the amount of carbohydrates. More good news, for those people who are lactose-intolerant: Greek yogurt tends to have less lactose than regular yogurt. Make a sweetly satisfying Greek yogurt snack. Top Fairway Greek Yogurt with walnuts, honey, blueberries, strawberries or other fruits. Or, you may opt for dried fruits like dried cranberries, as well as coconut shreds, or Fairway’s natural preserves. Alternatively, use Fairway’s plain Greek yogurt to make a cucumber and yogurt sauce with dill; perfect as a topping for fish, a dip for meats or veggies, or smeared on a sandwich. However you choose to enjoy Fairway’s Greek Yogurt, enjoy eating naturally healthy.
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Start the New Year Right! Plus, warm up with some of our favorite healthy winter recipes.