2017 Healthy For Life Guide

EW N

when

LIFE HANDS

YOU

MAKE: Roasted veggie sandwich with dijon drizzle

©2017 Flowers Bakeries, LLC

For this and more recipes go to: naturesownbread .com/recipes

Nature’s Own Life. Six delicious breads—six good and simple ways to enjoy simple nutrition solutions.

And that means six more ways to live Life to the fullest. Six more ways to take Life by the horns.

See where Life leads you today.

NO ARTIFICIAL PRESERVATIVES, COLORS OR FLAVORS • NO HIGH-FRUCTOSE CORN SYRUP

From the rich indulgence of D’Noir™ Prunes to the low-sugar refreshment of PlumSmart® Light, we are dedicated to making the delicious snacks that support your healthy lifestyle.

Visit sunsweet.com for healthy lifestyle tips, recipes and more!

when you buy any one sunsweet ® product M A N U FAC T U R E R ’ S CO U P O N

|

DO NOT DOUBLE

|

EXPIRES 12 / 31 /2017

RETAILER: Sunsweet Growers 635 NCH Marketing Services P.O. Box 880001 El Paso, TX 88588-0001, will redeem for $1.00 plus 8¢ handling when used for ONE purchase per coupon, if in compliance with our established coupon redemption policy. Cash value 1/20¢. Void if restricted, taxed, reproduced, altered, auctioned, sold or expired. Do not transfer. Customer must pay sales tax. Limit one coupon per person. SUNSWEET GROWERS, INC.

Nutrition inEverydayFoods FAT

CAl CArb Pro

FAT

CAl CArb Pro

Apple 1 med

0

80

21

0

Evaporated skim milk 1 cup

1

200 29

19

Banana 1 med

1

140 35

2

Feta Cheese 1oz

6

75

1

4

Mozzarella Cheese 1oz, part skim milk

5

80

1

8

Ricotta Cheese 1 cup, part skim milk

19

340 13

28

Sour Cream 1 tbsp

3

25

0

Blueberries 1 cup

1

80

20

1

Cantaloup ½ melon

1

95

22

2

Cherries ½ cup

1

50

11

1

Grapes ½ cup

0

40

10

0

Grapefruit white/pink ½ fruit 0

40

10

1

Orange 1 med

60

15

1

Black Beans 1 cup

1

225 41

15

Chicken breast 3 oz

3

140 0

27

0

1

Peach 1 med

0

35

10

1

Pineapple 1 cup

1

75

19

1

Chickpeas 1 cup

4

270 45

15

Egg 1 large

5

75

1

6

Strawberry 1 cup raw

1

45

10

1

Watermelon 1 cup

1

50

11

1

Avocado 1 med (California)

30

305 12

4

Artichoke 1 med

0

55

3

12

Asparagus 4 spears

0

15

3

2

Broccoli 1 cup, cooked

0

45

9

5

Brussels Sprouts 1 cup, cooked

1

60

13

4

Carrots 1 cup, raw

0

45

11

1

Cauliflower 1 cup, raw

0

25

5

2

Celery 1 stalk

0

5

1

Flounder/Sole 3 oz

1

80

0

17

Ground Beef 3 oz, lean

16

230 0

21

Lamb 2.6 oz, lean

6

140 0

22

Lentils 1 cup

1

215 38

16

Pork 3 oz, lean

7

140 0

18

Salmon 3 oz, smoked

8

150 0

18

Shrimp 3 oz

1

100 1

21

Tofu 4 oz

5

85

9

3

Tuna 3 oz

1

135 0

30

0

Turkey light and dark, 1 cup

7

240 0

41

Butter 1 tbsp, salted

11

100 0

1

Corn 1 ear, from frozen

0

60

14

2

Cucumber ½ cup

0

5

1

0

Jams/Preserves 1 tbsp

0

55

14

0

Eggplant 1 cup

0

25

6

1

White Bread 1 slice

1

60

11

2

Lettuce 1 cup

0

10

2

1

Whole Wheat Bread 1 slice

1

70

13

3

Mushrooms 1 cup, raw

0

20

3

1

Olives 4 med green, 3 small black

2

15

0

0

Chocolate Chip Cookies 4 cookies

9

180 28

2

Peppers red/green sweet

0

20

4

1

Potato 1 med, baked with skin 0

220 51

5

Spinach 1 cup, raw

10

2

0

2

Tomatoes 1 med, raw

0

25

5

1

Summer squash 1 cup

0

35

8

2

Blue Cheese 1 oz

8

100 1

6

Cheddar Cheese 1 oz

9

115 0

7

Cottage Cheese 1 cup 2%

4

205 8

3

Fig Bars 4 cookies

4

219 42

2

Frozen Yogurt 8 oz, with fruit

2

230 43

10

Ice Cream vanilla, 1 cup

14

270 32

5

Almonds 1 oz

15

165 6

6

Cashews 1 oz

13

165 9

4

Pecans 1 oz

19

190 5

2

Walnuts 1 oz

18

180 5

4

Wine 3.5 oz red

0

75

0

3

BLUEDIAMOND.COM Select varieties of Blue Diamond Almonds are certified by the American Heart Association.Per 1 oz. serving of almonds. All certified nuts, including salted varieties, must meet the American Heart Association’s nutritional criteria which include a limit of 140 mg or less of sodium per label serving size.

Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. See nutritional information for fat content. Š 2016 Blue Diamond Growers. All rights reserved.

Healthy the

pantry

Keeping healthy foods in your pantry is key for living a healthy and balanced life.

It allows you to cook with ingredients that are not processed and have less fat, cholesterol and calories than most other items. By filling the pantry with healthy items helps deter you from purchasing and then grabbing the unhealthy items to snack on like chips or cookies. Here is a list of a few things that are great staples whether you are cooking or snacking:

1

raw Nuts They are a great source of protein, minerals and good monounsaturated fat. Nuts are great for the heart and perfect for snacking. Walnuts and almonds are very high in omegas, cashews are lower in fat than most nuts and are rich in copper, magnesium, zinc, iron and biotin. Pecans have over 19 vitamins and minerals and have been known to lower cholesterol levels. The key with nuts is to not overeat them; they are high in calories and fat and are meant to be eaten by the handful.

2

Whole Grains There are many grains that are healthy or healthier than the starchy white pasta we grew up with. Quinoa is the healthiest because it has a very high content of protein as well as a balanced set of essential amino acids, making it an unusually complete food. Other whole grains like whole wheat, brown rice, wild rice and buckwheat are also great substitutes. Not all whole-grain foods are identifiable by color or name, so it is really important to check the ingredient list and make sure that whole-grain is the first ingredient.

3

beans The legume family as a whole is very nutritious and filling.

The best legumes are chickpeas (that are easily made into hummus), lentils and black beans. legumes are high in protein, fiber and iron, they help prevent heart disease and provide energy and promote

digestive health. You can easily add them to salads, soups or make chili or bean dip.

When buying canned products it is always important to check the sodium level and make sure they are low.

4

Canned Tomatoes Organic

canned tomatoes have more lycopene than fresh tomatoes because the food processing facilitates the release of the photochemical. They are great because you can use them for pasta sauce or salsa and they can even be thrown into a salad or a soup.

5

Triscuits A great original whole

grain snack, they are composed of only 4 ingredients and are a perfect and easy way to fill the recommended 3 daily servings of whole grains. They can also be easily dressed up with protein like peanut butter, hummus or low fat cheese.

6

Low Sodium broth Broths aren’t

just for sipping on a cool day. Use as a base for your favorite soup or add zest to rice or pasta. Broths are the perfect starting point for dozens of home-cooked recipes. Start with natural and organic ingredients for a hearty base.

Then add just a hint of onion here and garlic there, to really bring out the natural flavors of the main ingredient. Onions and garlic can both be stored in a cool, dry place for at least 30 days

Substitutions

Easy ways to have your cake and eat it too When trying to live a healthy and wellbalanced life, it is very important to be able to eat the foods you love and make the recipes that you have enjoyed. We have found some great substitutions to make your recipes lower in fat, calories and cholesterol.

Butter If your recipe calls for butter/margarine/oil in baked goods, you can replace half of the butter with applesauce.

whites with whole wheat you are also adding vitamins and nutrients while decreasing calories and fat.

Sugar Stevia is an all-natural sweetener that is derived from the sunflower family. It can be used to substitute regular sugar as well as aspartame or Splenda®.

Stevia contains zero calories and zero carbohydrates. Two teaspoons of sugar/aspartame are equal to ½ teaspoon of stevia.

Replacing all of the butter will make your recipe chewy, but half the contents will make your dish delicious and low fat.

To take it a step further, try these fat and calorie saving moves:

Egg To reduce both fat and cholesterol in your

❋ When frying foods use cooking spray, water, broth or nonstick pans.

recipe is to substitute a whole egg with 2 egg whites or ¼ cup of egg white substitute. You may need to reduce baking time by 25%.

Cream Cheese A great way to reduce calories in frosting or cheesecake is to substitute regular cream cheese with Neufantel cheese or low fat cottage cheese. The cottage cheese must be pureed until smooth.

White Grain All things white can be replaced by wheat or multi grain. Whole-wheat pasta replaces enriched pasta, whole wheat or multi grain bread is much better for you than plain white. Brown rice or barley replaces white rice and whole-wheat flour can be used to replace half of the white all-purpose flour. By replacing

❋ Instead of deep-frying choose alternate cooking methods such as baking, boiling, broiling, grilling, poaching, roasting, stir-fry, or microwave.

If you must use oil opt for canola, safflower, sunflower, corn or olive oil. ❋ Use evaporated skim milk instead of cream. ❋ Avocados have excellent health benefits but calories and fat add up quickly. Try water chestnuts. ❋ Fig bars are as sweet and satisfying as fat and calorie loaded cookies. ❋ Beer has plenty of calories and guzzling three light ones can pack on as much as 500 calories while making you hungrier. Opt for dark beers like stouts or porters which are generally lower in calories, chock-full of antioxidants and nutrients plus they tend to make you feel more full.

makeexe The Great Outdoors

There’s no law that dictates you must work out in a stuffy, loud and crowded indoor gym. If it’s a nice day and a pleasant park or forest preserve is within walking distance, take a stroll and work out in the fresh air. The sound and feel of a light breeze can be positively invigorating. No park nearby, work out while you walk around your neighborhood. In the early morning, traffic will be light and the air will be crisp. Heck, you can work out in the comfort and solitude of your own backyard!

buddy Up!

Find a friend or two to go on your exercise hikes or to the gym together.

Not only can you egg on each other to work harder and longer, but you can distract yourself from the monotony of exercise by discussing your lives and things in general. That way, not only can you exercise your body, but you can get more peace of mind by getting things off your chest as well.

Make It A Workout “Party”

There are many reasons to join an exercise class as there are people in the class. It’s a great way to meet new people—and they have a similar mindset, too. An instructor can help keep you motivated and help ensure that you’re exercising the correct way. Speaking of which, be sure to watch how the instructor leads his or her class. Is that person knowledgeable...enthusiastic…encouraging…and fun to be with? One need not be a drill instructor to help you get fit.

New Toys

Today’s gyms and exercise retailers offer a lot more than weights and medicine balls. The Bosu ball is a fun apparatus similar to a mini-trampoline.

Gyms also offer everything from kickboxing to heavy bags. But real bikes are for more fun as you must avoid elements—and provide just as much exercise—as the stationary ones.

The Sporting Life

Join a team sport, be it softball, volleyball or even golf (just stay away from the 19th hole). The added socialization makes the exercise more fun and worthwhile. Or, try a new sport by yourself, such as rowing and paddle boating, which can provide excellent exercise, too.

Stretch Your Body And Mind

Stretching exercises such as pilates and more spiritual workouts such as yoga can provide a lift to one’s body and mind.

Music, Maestro!

Yes, music is booming at fitness centers far and wide, and it’s used in everything from aerobic dancing to spinning classes. Yet it need not be loud or have a big beat to make your exercise more enjoyable. Soothing music can help you stay in a relaxed rhythm, lessening the chances of you over doing it.

A big warning here: You’ve probably seen people exercising and/or jogging with iPod earplugs. If you decide to use any kind of earphones, do not turn them up too loud. You wouldn’t be able to hear a car horn or loud noises.

rcisefun Heard A Good book lately?

Portable music players can hold a library’s worth of great books and podcasts for you to listen to while you work out. Plus, if you’re listening to a particularly interesting book, nothing will get you back on that treadmill than listening to the next chapter. After all, there’s nothing like exercising your body and mind at the same time!

Chill Out

Create your own “cool down” period. Give yourself a few moments to just sit back and relax. Take deep breaths and let your body sink into wherever you’re sitting. Close your eyes; free your mind of all thoughts and tension.

Use The Boob Tube

Say you exercise at home. Rent a DVD or some sort of movie… and only watch it for as long as your exercise is. A two-hour movie should be good for up to four workouts.

Change The routine

Monotony and boredom are the main threats to an exercise regimen. So, every once in a while, change the routine. Instead of running on a treadmill, walk a mile outside. Instead of walking to the park the same way, take a longer, more scenic route. Tired of doing weights? Do a few laps in a local pool a few times a week for a month. Then, when you come back to your “normal” routine, it will seem fresh again.

Improve Your “Look”

You need not go out and spend hundreds on designer jogging shorts and specific running shoes. However, knowing you have something nice (and in the case of your shoes, comfortable and supportive) to wear when you go out to exercise can make the effort just a tad easier and more enjoyable.

Even when it comes to exercise, looking good helps you feel good!

“Check” Yourself

A great way to keep motivated is to post a chart within eyesight of your progress. Put up a chart to log your exercise workouts and your vital statistics. Seeing, for instance, your weight go down week after week provides great inventive to keep going. And it need not be weight, either. Sometimes an even better motivator is measuring yourself. Seeing your waist or dress size go down— or maybe that size 4 dress you’ve been dying to wear—within eyesight could provide all the motivation you need.

Your Just Rewards!

You’ve just challenged your body and put it through a strenuous, energetic workout. What are you going to do next? Go to Disneyland? How about treating yourself to, a nice body massage after a particularly strenuous session? Or, soak in a hot jaccuzi for a few minutes to let the surging water soak out all the aches and pains. Go out to (a healthy) lunch with your exercise partner. Plan these special rewards in advance, so you’ll have something to look forward to.

GET GET FIT FIT

at WORK atWorK exercises to do at the office while at your desk

Set an alarm to go off every hour to remind you to stand up, move around and stretch. This will make you feel more alert throughout the day.

✄

☎

Use the restroom on another floor and take the stairs whenever possible.

Use a pedometer to keep track of how many steps you take. Set a goal of 6,000 to 10,000 steps each day.

Deliver documents or messages to co-workers in person rather than by email.

✍

✄

Organize a lunchtime walking group.

Get a headset for your phone so you can move around while you talk.

Hold meetings standing up. Standing straight up is good for your lungs and your heart and is a great way of keeping good posture.

✏

You take the stairs whenever possible and you park as far away from the front door, but here are some other things you may not have considered:

✍

✏

You may think you don’t have time to workout at work, but there are opportunities everywhere. All it takes is a little planning and some inspiration to squeeze in some exercise all day long.

☎

Sit on an exercise ball instead of a chair. This will strengthen your abs and back; and you will work on your posture without even trying.

☎

Make the most of your commute. If possible, walk or bike to work. If you take the bus, get off a few blocks early and walk the rest of the way.

✍

Keep exercise equipment like resistance bands or small hand weights in your desk drawer and do arm curls in between meetings and tasks.

Here are some exercises you can do while sitting at your desk:

warmup

releasing the neck Shrug the shoulders high up to the ears and then release and drop. Next, press your right ear toward your right shoulder and hold for five seconds then repeat on left side.

opening The Mid-back: Hug your body, placing the right hand on your left shoulder and left hand on your right shoulder. Breathe into the area between your shoulder blades.

Wrist Stretch: Extend arm in front of you, palm up and grab fingers with other hand. Gently pull hand down to stretch the forearm. Repeat other side.

Wrist & Forearm Stretch: Press hands together in front of chest, elbows bent and parallel to the floor. Gently bend wrists to the right and left.

back Twist: Sit upright in chair and place left arm behind left hip. Twist to the left and hold, repeating on other side.

Full body Stretch: Place your hands on the back of your chair and walk back until your torso is extended parallel with the floor. Firm up the legs, lift up your abdominal muscles and lift the ribs while releasing the spine, tailbone away from the chair and top of the spine towards it.

Shaking out Tension: Shake out your

between knees and, keeping abs in, squeeze bottle gently. Repeat.

Chair Squat: Periodically while sitting, lift butt off the seat and hover over chair for 2-3 seconds. Stand up and repeat.

Standing Hip Flexion: Stand with abs in, spine straight. Lift leg straight up in front of you until level with hip. Hold for 2 seconds then release.

Glute Squeeze: Starting in same position as above, lift left leg straight back and squeeze your butt. Hold for 2 seconds then release. Repeat on right side.

Arms Dips: Make sure chair is stable. Place hands next to hips. Scoot hips to the front of chair and bend elbows, lowering body until elbows are at 90 degrees. Repeat.

Front raise: Sit in chair, abs in and spine straight. Hold water bottle in right hand and raise arm up to shoulder level. Hold 2 seconds and repeat other side.

overhead Press: Hold water bottle in right hand, bend elbow and keep close to your body, then extend arm overhead.

Repeat other side.

bicep Curl: Hold water bottle in right

wrists and arms, letting them dangle from your shoulders. Rotate your shoulders forward and back.

hand and, with abs in and spine straight, curl bottle towards shoulder. Repeat other side.

workout

Abs

leg Extension: Sit in chair, abs in.

extending in front. Keeping back straight, contract the abs and slowly lower torso towards back of chair. Hold 2-3 seconds and repeat.

legs

Extend left leg until level with hip. Hold for 2 seconds, repeat other side.

Hip Flexion: Sitting in chair, lift left foot off the floor a few inches, knee bent. Hold 2 seconds and repeat other side.

Inner Thigh: Place full water bottle

Curls: Sit on the edge of chair, arms

Controlled Crunch: Cross arms over chest and sit up straight. Contract abs and curl shoulder towards hips, pulling abs in. Hold for 2 seconds and repeat.

Design

om exercis e r ust

Get

ac

First things first, consult your doctor before beginning an exercise program if you are over 40 and have never exercised, are a smoker, overweight or have a chronic health condition.

Results

Fast

The following components are building blocks that are essential for creating a safe and effective exercise program.

They are not exclusive but they will get your routine off on the right foot.

1 Find Your Maximum Heart rate The simplest way to calculate your maximum heart rate is to subtract your age from 220.

My Max Heart Rate Is:

2 Identify Your Target Intensity Intensity refers to your heart rate throughout your workout. Your fitness goal will determine the necessary intensity to get maximum results.

Beginners should target 50 – 60%

today tine ou

maximum heart rate.

These targets are general recommendations however to achieve the most out of your workout, you should vary your intensity. Training in the 50-60% zone is great for recovery and distance training while working out at 75-85% helps with overall conditioning. It’s important to keep in mind that training at too high of intensity can result in injury or the overwhelming feeling could discourage you from engaging in exercise regularly.

If you are a beginner, a slow, steady and long workout would be the best option to ease your muscles into a fitness routine.

x .50/.60 = MHR

Target

Intermediate should target 60 – 70% maximum heart rate. x .60/.70 = MHR

Target

Athletes should target 75 – 85% maximum heart rate. x .75/.85 = MHR

Target

If you are a regular exerciser, you may want to opt for short, intense workouts in order to amplify your caloric expenditure and diversify your routine.

3 Select The right Exercises Start with noting which exercises you like and dislike. For general conditioning choose activities that use large muscle groups.

Those exercises include walking, swimming, running, aerobic dance, standard gym cardio machines, cycling or exercise bikes.

For improved athletic performance, use sport-specific training. To become a better runner it’s best to train by running. Maintaining this regimen will enable your body to become extremely efficient in performing the specific movements associated with the activity.

For optimal overall fitness cross training is a great alternative to sport-specific as it allows you to condition various muscle groups, develop new skills, and shakes up stale routines. This form of exercise helps to reduce the risk of injury caused by repetitive movements.

4 Duration of Exercise For general fitness, improvements will be noticed with a schedule of 30 minutes three times a week.

For improved conditioning, maintaining your target zone for 30 – 60 minutes during each session.

5 Creating A Schedule The necessary work out frequency for the best results will depend on your level of conditioning, fitness goals and the intensity of your workouts. Factor in the following:

✓ Fitness goals ✓ Progression of activity ✓ Variety ✓ Recovery ✓ Focus on different muscle groups each session For general training, it is recommended that you exercise in your target range three to five times weekly, with no more than 48 hours between sessions.

As an important note, a high intensity day should be followed by a rest day so that your muscles have time to recover.

��� Tips From The Pros Always Warm Up – Include a 5-10 minute ramp up before moving up to your training heart rate.

Always Cool Down – This speeds muscle recovery and is a great lead in to stretching since your muscles will be warmed up and more flexible.

Include Weights – Weightlifting is critical for improving your muscle tone and fighting agerelated muscle loss. You can build muscles with only one set of 12 repetitions by lifting the maximum amount of weight you can to get through the set.

No Time, No Excuses – A short, high-intensity aerobic session will burn more calories than a longer, low-intensity aerobic workout.

This requires working out twice as hard but the benefit is a 20-minute workout versus an hour-long session. Novice exercisers should avoid this until their bodies are more prepared for the physical demand and pros should use the technique sparingly.

recipes compiled By Beth anthony

courtesy of Whole FoodsÂŽ marKet, WholeFoodsmarket.com

salads

Grand Slam

Asian Slaw courtesy of Beth Anthony serves: 12 to 15 3 packages ramen noodle soup mix (oriental or chicken flavor) 1 cup toasted slivered almonds (toast in dry skillet over low heat until lightly browned; careful not to burn) 1 cup toasted sunflower seeds (such as planters® already toasted on the nut aisle) 1 bunch chopped green onions (use the white bulbs, plus half the green stems) 1 cup carrots, matchstick cut (pre-cut in produce section) 1 16-ounce package tri-color slaw mix (or regular slaw mix) 1/2 cup vegetable oil 1/2 cup sugar 2/3 cup apple cider vinegar

Sweet Corn and Black Bean Salad courtesy of Whole Foods Market, wholefoodsmarket.com Simple to prepare, colorful and flavorful, this salad combines fresh sweet corn, tender black beans, crisp red peppers and zesty cilantro in a simple rice vinegar dressing. —WFM

2 cups fresh or frozen and thawed corn kernels 1/2 cup finely chopped red onion 2 tablespoons seasoned rice vinegar 1 tablespoon extra-virgin olive oil 1 tablespoon lime juice 1/4 teaspoon sea salt 1/2 teaspoon ground black pepper 4 cups no-salt-added cooked black beans, rinsed and drained 1 red bell pepper, cored, seeded and chopped 1/3 cup cilantro leaves, finely chopped bring a medium pot of water to a boil. add corn and cook for 1 minute, then drain well, rinse in cold water and drain again. (if using frozen corn, skip this step.) meanwhile, rinse onions in cold water to remove some of their sharp, acidic flavor; drain well and set aside. in a large bOwl, whisk together vinegar, olive oil, lime juice, salt and pepper to make a dressing. add beans, corn, onion and bell pepper and toss until just incorporated. cover and chill for about 2 hours. add cilantro and toss again before serving.

top to bottom: courtesy of Whole Foods® marKet, WholeFoodsmarket.com; thinkstock/istockphoto

serves: 6

crush noodles while still in package. mix with almonds, sunflower seeds, green onions, carrots and slaw mix. in a separate bOwl combine flavoring packs with oil, sugar and vinegar. mix well until sugar dissolves. add to slaw mixture and mix well. serve or refrigerate overnight.

Summer Tomato and Crab Salad Heirloom tomatoes come in a rainbow of colors. In the summer, green, striped, yellow, orange and purple tomatoes can be purchased at the market. If available, choose three different colors to make this a gorgeous summer harvest salad. The dill sour cream in this recipe also pairs well with fresh vegetables. Serve this salad by itself, on a bed of greens or roll it up in wraps for an easy and refreshing summer tailgating meal. —WFM serves: 6 2

1/2

1 1/4 1/4

1 3/4

2 1

pounds ripe heirloom tomatoes, cored and chopped pound cooked crab meat cup chopped chives cup lemon juice teaspoon lemon zest salt and white pepper to taste cup low fat or regular sour cream tablespoons chopped dill tablespoon dijon mustard

put tomatoes, crab, chives, lemon juice, zest, salt and pepper into a large bowl and toss gently to combine; set aside. stir together sour cream, dill, mustard, salt and pepper in a small bowl. spOOn tomato and crab salad onto plates and serve with dollops of the dill sour cream on the side.

courtesy of Whole FoodsÂŽ marKet, WholeFoodsmarket.com

courtesy of Whole Foods Market, wholefoodsmarket.com

Grilled Chicken Pasta Salad courtesy of Cacique,® caciqueinc.com serves: 4 to 6 1/2

cup cacique® cotija, crumbled 5 tablespoons olive oil 4 tablespoons red wine vinegar salt and pepper to taste 1 garlic clove, minced 1/2 teaspoon mustard 1/4 cup fresh basil, chopped 2 grilled chicken breasts, cut into 1/2-inch wide strips 8 ounces multi-grain bowtie pasta, cooked and drained 1/2 cup green bell pepper, seeded and diced 1/2 cup red bell pepper, seeded and diced 1 cup cherry or grape tomatoes, seeded and diced in a large bowl, whisk together olive oil, vinegar, garlic, mustard and basil. taste and add salt and pepper as needed. add chicken, pasta, peppers, tomatoes and cheese to bowl and mix well. taste and add more salt or pepper as needed. ready to serve.

Mango, Avocado and Black Bean Salad with Lime Dressing courtesy of Whole Foods Market, wholefoodsmarket.com Tropical flavors of mango and citrus complement black beans in this colorful salad. Try it as a salsa with chips or served over grilled fish. —WFM serves: 6 2 ripe, firm avocados, halved, peeled and cubed 3 tablespoons lime juice, divided 2 ripe but firm mangoes, peeled, cubed 1 jalapeño, stemmed, seeded and finely chopped 1 teaspoon grated lime zest 2 tablespoons chopped cilantro, plus more for garnish 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 1/4 teaspoon sugar 3 tablespoons extra-virgin olive oil 1 15-ounce can no-salt-added black beans, rinsed and drained

g e n t lY to ss avo c a d o w i t h 1 tablespoon of the lime juice in a medium bowl. add mango and jalapeño; gently toss to combine. set aside. Whisk together remaining 2 tablespoons lime juice, zest, cilantro, salt, pepper and sugar in a large bowl. Whisk in oil until thoroughly combined to make a thick dressing. add avocado mixture and black beans; toss gently. spoon salad onto plates, garnish with cilantro and serve immediately.

DipS

Triple-Onion Dip makES 2 cuPs

2 2 3 1 1 1 1/2

PREP 10 min

cook 5 min

tbsp. EVOO shallots, thinly sliced scallions, white and green parts chopped separately tsp. coarsely chopped fresh thyme pkg. (8 oz.) neufchâtel or cream cheese, at room temperature cup 2% plain greek yogurt small red onion, minced Salt and pepper

1. Heat a cast-iron skillet over high heat for 2 minutes. Add the EVOO, shallots, scallion whites and thyme. Lower the heat to medium; cook, stirring, until the shallots are golden and crisp, 5 minutes. Transfer to paper towels.

2. In a bowl, mix the cheese and yogurt. Stir in the shallot mixture, red onion and scallion greens; season with salt and pepper. Cover and refrigerate until ready to serve. (Can be made up to 2 days ahead.)

Shrimp Salsa makES 3 cuPs

8 2 ½ 1 1/3 2

PREP 10 min

oz. cooked shrimp, peeled and finely chopped tomatoes, finely chopped cup minced white onion jalapeño chile, minced (remove seeds for less heat) cup chopped cilantro tbsp. fresh lime juice Salt

1. In a medium bowl, toss the shrimp, tomatoes, onion, jalapeño, cilantro and lime juice. Season with 3/4 tsp. salt.

2. Cover and refrigerate until ready to serve. (Can be made up to 12 hours ahead.)

SIDES

Creamy Avocado-Cilantro Dip MAKES 2 CUPS PREP 10 MIN

2 1/2 1/4 2

avocados, pitted and chopped cup sour cream cup chopped cilantro tbsp. fresh lime juice Salt and pepper Crudités, tortilla chips or crackers, for serving

Using a food processor, puree the avocados, sour cream, cilantro and lime juice. Season with salt and pepper. Serve with crudités, tortilla chips or crackers.

Asparagus with Parsley & Orange Butter SERVES 4 PREP 15 MIN GRILL 5 MIN

1/4 2 2 1 1 11/2 1

cup chopped parsley tbsp. chopped chives tbsp. softened butter tbsp. orange zest tbsp. fresh lemon juice lbs. trimmed asparagus spears tbsp. EVOO Salt and pepper

1. Preheat a grill or grill pan to medium-high.

In a large bowl, combine the parsley, chives, butter, orange zest and lemon juice.

2. Brush the asparagus spears with the EVOO; season with salt and pepper.

Grill, turning once, until tender, about 5 minutes.

3. Add the grilled asparagus to the parsley-butter mixture; season with salt and pepper. Serve at room temperature.

Grilled Succotash

SERVES 6 PREP 15 MIN GRILL 20 MIN

4 1 1 3

1½ 1 ¼

ears corn, husked tbsp. plus 1 tsp. EVOO red bell pepper zucchini (1 to 1½ lbs.), halved lengthwise Salt and pepper cups frozen edamame, thawed and shelled tbsp. butter, melted cup snipped chives, in ½-inch lengths

1. Preheat a grill to medium. Brush the corn with 1 tsp. EVOO. Grill the corn and bell pepper, turning, until lightly charred on all sides, 15 to 20 minutes; let cool slightly. Meanwhile, brush the zucchini with the remaining 1 tbsp. EVOO; season with salt and pepper. Grill, turning once, until softened, about 10 minutes.

2. Remove and discard the skin, stem and seeds from the bell pepper, then cut the pepper into strips. Slice the corn kernels from the cobs. Cut the zucchini into ¼-inch half-moons. In a large bowl, combine the pepper strips, the corn, zucchini, edamame, butter and chives; season with salt and pepper. Serve warm.

ASPARAGUS PHOTO BY JEFF HARRIS; FOOD STYLING BY LIZA JERNOW; PROP STYLING BY JULIE FLYNN. GRILLED SUCCOTASH PHOTO BY CORAL VON ZUMWALT; FOOD STYLING BY KEVIN CRAFTS; PROP STYLING BY CHRISTINA FORESTER. GREEN BEAN & SHALLOT SALAD PHOTO BY PAUL COSTELLO; FOOD STYLING BY CYD RAFTUS MCDOWELL; PROP STYLING BY HEATHER CHONTOS.

SIDES

Green Bean & Shallot Salad

SERVES 6 TO 8 PREP 25 MIN COOK 3 MIN

4 ¼ 1 ½ 1 1

3

Ice water shallots, peeled and sliced into ¼-inch-thick rounds cup red wine vinegar lb. small green beans, trimmed tsp. sweet smoked paprika tsp. worcestershire sauce tbsp. dijon mustard Coarse salt tbsp. EVOO

1. Fill a large bowl with ice water and set aside. In a nonreactive medium bowl, add the shallots, separating them with your fingers. Add 2 tbsp. vinegar and toss to coat; refrigerate.

2. In a large pot of boiling, salted water, cook the green beans until crisp-tender, 2 to 3 minutes. Drain in a colander, then transfer the colander immediately to the ice bath, stirring the beans gently to encourage even cooling.

3. In another bowl, whisk together the remaining 2 tbsp. vinegar, the paprika, worcestershire and mustard; season with salt. Slowly drizzle in the EVOO, whisking constantly to thicken.

4. Drain the beans and transfer to a towel; pat dry. Transfer to a serving bowl. Add the shallots, discarding the liquid. Pour in the vinaigrette and toss to coat. Serve immediately.

SERVES 8 PREP 15 MIN ( PLUS CHILLING)

2 2 1 1 2 2 8

blood oranges, halved and thinly sliced kiwis, peeled and cut into wedges cup seedless red grapes, halved or whole mango, cut into bite-size pieces bottles white wine, chilled oz. orange liqueur, such as Cointreau oz. fresh strawberries, hulled and halved

1. In a 1/2-gallon pitcher, combine the oranges, kiwis, grapes and mango. Stir in the wine and liqueur. Refrigerate for at least 2 hours or up to 6 hours.

2. Just before serving, stir in the berries.

Watermelon-Plum Sangria

SERVES 8 PREP 15 MIN ( PLUS CHILLING)

½ 2 2 1 2 4

seedless baby watermelon red plums—halved, pitted and sliced into wedges golden plums—halved, pitted and sliced into wedges pt. blackberries bottles rosé wine, chilled oz. elderflower liqueur, such as St. Germain

1. Using a melon baller, scoop balls out of the watermelon; place in a 1/2-gallon pitcher with any juices left in the melon.

Add the plums and blackberries.

2. Pour in the wine and liqueur; stir.

Refrigerate for at least 2 hours or up to 6 hours.

SANGRIA PHOTO BY YUNHEE KIM; FOOD STYLING BY PAUL GRIMES; PROP STYLING BY MEGAN HEDGPETH.

Tropical White Sangria

BEEF CHILI WITH AVOCADO

INGREDIENTS • • • • • • • •

• 1 All-purpose flour • 1 Can (15oz) kidney beans rinsed and

drained • 1/2 tsp Salt • 1/4 cup Chopped cilantro (optional) • Cheddar cheese coarsely grated (optional) • 1 Avocado From Mexico halved, pitted, peeled and sliced

1 Tbsp Vegetable oil 1 ½ cups Red onion chopped, divided 1/4 cup Jalapeños diced 1 Tbsp Garlic minced 1 pound Ground beef 2-4 Tbsp Chili powder 2 Tbsp Ground cumin 1 Can (14 or 15 oz) tomatoes diced

5.

DIRECTIONS 1.

2.

3.

4.

In large saucepan over medium-high heat, heat vegetable oil. Set aside 1/4 cup onion; add remaining onion and jalapeños to saucepan; cook and stir until soft, about 5 minutes.

Add garlic; cook and stir 1 minute.

Add beef, breaking into large chunks; cook and stir until no longer pink, about 10 minutes.

Add chili powder and cumin; cook 1 minute.

6.

7.

8.

9.

Stir in tomatoes and 1 cup water; heat to boiling, reduce heat to medium-low; cook 10 minutes, stirring occasionally.

In small bowl, combine 1 cup water with flour; add to chili along with kidney beans and salt.

Bring to a boil; cook, stirring occasionally, until thickened, about 5 minutes; stir in cilantro, if desired.

To serve, ladle chili into bowls; sprinkle with reserved 1/4 cup chopped onion and cheese, if desired.

Top with sliced avocados.

BREADED CHICKEN & AVOCADO SANDWICH INGREDIENTS

DIRECTIONS

• 1 in Avocado From Mexico halved, pitted, peeled and coarsley mashed • 2 in Hoagies or Portuguese rolls cut in half (lengthwise) • 1/2 tsp Salt • 8 ounces Chicken cutlet cooked, sliced • 2/3 cup Black beans mashed, divided • 1 cup Iceberg lettuce shredded • 1 in Tomato sliced • 1/4 cup Pickled jalapeño pepper sliced

1.

2.

3.

4.

5.

6.

Combine avocado and salt.

Spread about 3 tablespoons mashed avocado on cut side of each roll.

Divide sliced chicken on bottom half of bread, spread 1/3 cup mashed black beans on top.

Add 1/2 cup lettuce, 2 tomato slices and 2 tablespoons jalapeño pepper.

Top with remaining top-half of bread.

Repeat with remaining ingredients.

AVOCADO MARGARITA INGREDIENTS • 1 Avocado From Mexico halved, pitted, peeled and chopped • 2/3 cup Sweet and sour margarita mix • 1/2 cup Tequila • 1/2 cup Orange-flavored liqueur (such as Triple Sec or Cointreau) • 1/4 cup Fresh lime juice

DIRECTIONS 1. In a blender, process avocado, margarita mix, tequila, liqueur and lime juice.

2.

3.

4.

Cover and process until smooth.

5.

Serve in glasses rimmed with salt or chili-lime salt if desired; garnish with thin slices of avocado.

AVOCADO DEVILED EGGS INGREDIENTS • 1 bunch curly parsley plucked, stems discarded • 1 cup extra virgin olive oil • salt • RED PEPPER COULIS (Optional for garnish) • 2 cups commercially prepared roasted red bell peppers • 1/2 cup extra virgin olive oil • AVOCADO FILLING • 20 large hard-cooked eggs

Add 3 cups ice cubes.

Process until almost smooth; do not over blend.

• • • • • • • • • • •

2 Avocados From Mexico peeled and pitted 3 tablespoons Dijon-style mustard 1/2 teaspoon chipotle powder 1 teaspoon salt 1/4 teaspoon ground pepper 1 tablespoon Parsley Oil GARNISHES 1/2 red bell pepper finely diced 3 ounces fresh lump crab meat picked over 2 tablespoons finely chopped cilantro 5 ounces sliced prosciutto baked until crisp and crumbled

DIRECTIONS 1.

For Parsley Oil: Blanch parsley for 10 seconds; shock in ice water, drain and pat dry thoroughly. Purée in blender, drizzling in olive oil until smooth.

2.

For Red Pepper Coulis: Drain roasted peppers and puree with oil. Pass through chinois, adding additional oil as needed to achieve a smooth consistency.

3.

Avocado Filling: Peel, split and separate hardboiled eggs. In a food processor, pulse yolks until chopped fine (do not over-process). Add flesh from Avocados from Mexico and remaining ingredients, pulsing until smooth. Add 1 tablespoon Parsley Oil for enhanced green color and flavor (increase amount as desired). Transfer to plastic pastry bag fitted with tip and squeeze out all air; refrigerate immediately.

4.

For Each Serving to Order: Pipe Avocado Filling into three egg white halves and top each with a different garnish: oven-crisped prosciutto crumbles, diced red pepper, and crabmeat (lightly tossed with olive oil, salt, pepper and minced cilantro). Garnish plate (optional) with Parsley Oil and Red Pepper Coulis.

ADVERTISEMENT

GRACIAS, GOOD FATS. Avocados are virtually the only healthy fruit with good fats and are a delicious way to help people meet the Dietary Guidelines for Americans’ recommendations to shift from eating saturated fat to good fats.

AvocadosFromMexico.com

GOOD FATS • NUTRIENT-DENSE • NO CHOLESTEROL

Stay in touch with us all year long!

Like us on facebook.com/healthyforlifetour

VEGGIE PANINI TOTAL TIME: 15 MIN SERVINGS 1 INGREDIENTS:

DIRECTIONS:

• 2 slices of Nature’s Own Double Fiber or 100% Whole Wheat bread

Place mushroom slices on small plate. Spoon salad dressing over mushroom slices. Let stand 5 minutes.

• 4 (1/2-inch-thick) slices portobello mushroom (1/2 large mushroom)

Meanwhile, preheat panini grill according to manufacturer’s directions.

• 1 tablespoon reducedfat Italian salad dressing • 3 (1/4-inch-thick) lengthwise slices zucchini (about 3 inches long) • 1 (1/4-inch-thick) slice red onion • Salt • 1 slice (1 ounce) Monterey Jack cheese

Grill mushroom slices 2 minutes. Remove to a clean plate.

While mushrooms are grilling, rub any remaining salad dressing over zucchini and onion. Season zucchini with salt.

Grill zucchini and onion 2 to 3 minutes or until crisp-tender. Remove and wipe grill if necessary with paper towel. Let panini grill return to temperature.

Top 1 bread slice with zucchini, mushroom, onion and cheese. Close sandwich.

Grill sandwich 2 minutes or until cheese melts. Cool slightly and cut into halves.

SWEET & SAVORY TURKEY-BLUEBERRY SANDWICH TOTAL TIME: 4 MIN | SERVINGS 4 INGREDIENTS: • 8 slices Nature’s Own Life® Wheat+Protein, toasted • 1 pkg Hormel® Natural Choice® Oven Roasted Deli Turkey • ½ cup blueberries • ½ cup mayo • 1 cup arugula • 1 cup sprouts • 8 slices heirloom tomato

DIRECTIONS: In a small food processor, add blueberries and mayo and process until smooth.

To build, add a bit of the blueberry mayo to the bottom piece of bread and then a few leaves of arugula.

Add 3-4 slices of turkey and a few pinches of sprouts evenly. Add 2 slices of tomato and more blueberry mayo to the top piece of bread. Slice and serve.