׉?ׁB!בCטu׉׉ 7cassandra://cfwKFGwFY_0xNw_NWn5tVsvnznENA2zE_wl6dyLNfS8G|`׉ 7cassandra://R4v7XEzkSvQGaVAoxVs9rBNXyaEIx9VMTuj8V1k5asUy`r׉ 7cassandra://ftEFtXeDexr_l5BKVU8eJ1esYEKOnGitI3P1AgfZlG0+`׉ 7cassandra://y6T7Ix19jBpIXRHF6vZC3IUWSHFqQ9Ufnl_kPQz1wPY >0͠X^V[z T$טu׈8Hg/׈E^V[z T$l׉EIndulge Summer Issue 2019 The Most Delicious Meal of the Day A Brief History of the Donut Apples to Apples Plus 2 Burger Recipes to Start Your Summer ׉ 7cassandra://ftEFtXeDexr_l5BKVU8eJ1esYEKOnGitI3P1AgfZlG0+`^V[z T$m^V[z T$lבCטu׉׉ 7cassandra://9iUejOVgusNExy6HW-FbR3osHgoeFlpxrR9Pkbcq_zI `׉ 7cassandra://imbJZL3XAi0DXMmSrpBVQx8pzxGeBR_pMtcIhmfc-9gi`r׉ 7cassandra://Pa5KJ2YlonBZMT2_hx6_mLPDwUMDJJvf3M_Iaa4NaCM`׉ 7cassandra://A5-857GXkEYQl7Lk5z00PZNmoapY6xXeqU8xfOiD_OU0͠X^V[z T$טu׉׉ 7cassandra://pUrurb7I4-rCJv_pxor6dyWLmd9DYqS8WHLopXeXwFY`׉ 7cassandra://PfAOxFrcZzhOgxNdUbC_5rf1miLKueX7s_FxWxNkZ4cg`r׉ 7cassandra://NELInRoXaNKJpZ6oHrFQeKcHQj6KL34YWOAw6N3mXgQ'`׉ 7cassandra://hq5ioOCw8NQU5TNh1ieMsZp9vjxK57CC2o1oNwsGB5Y ͠X^V[z T$׉E׉ 7cassandra://Pa5KJ2YlonBZMT2_hx6_mLPDwUMDJJvf3M_Iaa4NaCM`^V[z T$n׉ENew Name, Same Donuts ׉ 7cassandra://NELInRoXaNKJpZ6oHrFQeKcHQj6KL34YWOAw6N3mXgQ'`^V[z T$o^V[z T$nבCטu׉׉ 7cassandra://qxDW_cFvgPk6NHMrcHgW2-7cOLQ2jPgvfhHCRdGR5I8RI`׉ 7cassandra://1q9Et-Qwkz0_3Ug79cpBJtjl7NIEhx2z7m4uWVzCk1s̥`r׉ 7cassandra://Hs3zRlFmbbmqcgSntzNEadr-y0EMWXar7-lZv1tyxGkBK`׉ 7cassandra://e7IteIV0s9VV3Fk4104SlSFBZE0QNfprOtz-FLqjvq8r͠X^V\z T$טu׉׉ 7cassandra://_L9LpsSQ5Zl8hfEbCxiJjWT7BB9KNOXf4jofUtPMf3Y`׉ 7cassandra://CMNB9-2JbP0PZ3HVUExS6uB73uAmomylgTLgyAueADEoB`r׉ 7cassandra://uDyVR1DZ-Phf-nrATCCVDTp40-wzw8jGrYAKSv8QfWU'`׉ 7cassandra://VqGpzpQZAOWrqLdAgADbZDq6DwJnJZFUov61ykdWZ1A ͠X^V\z T$׉E׉ 7cassandra://Hs3zRlFmbbmqcgSntzNEadr-y0EMWXar7-lZv1tyxGkBK`^V[z T$p׉EYContents 8 Suns Out, Buns Out 2 Burger recipes to start your summer 10 12 12 16 24 16 24 All About Cinnamon The secrets behind the common spice A Brief History of the Donut A look back at what made America's favorite treat possible The Most Delicious Meal of the Day Who said good food can't be good for you? Apples to Apples Why have just one? ׉ 7cassandra://uDyVR1DZ-Phf-nrATCCVDTp40-wzw8jGrYAKSv8QfWU'`^V[z T$q^V[z T$pבCטu׉׉ 7cassandra://NHwl1o6cPSyMhCjZDWzQ-wE8pyXoBs69TEmU-RuMsf88`׉ 7cassandra://U39wKwua9VSE_e0Ae3CrhuIuA9rTIVi8HTtPKs2tvX0x'`r׉ 7cassandra://A6yGOeQn7koEFIt45YKRVn9YYQV74NDdnNyTnubLBJ0)k`׉ 7cassandra://EVWxGXoSAAeQT7ek8ULXx7EZhapcxF2mfek53ATu080N ͠X^V\z T$טu׉׉ 7cassandra://-CS76wW9-W_-U4b4LrTNZHMDcGPA4a2wPg1mmqJGHV0`׉ 7cassandra://1JORqHlsT9dVNxReXL_441EFsgy8NXz5t0z_8PvPrx8uV`r׉ 7cassandra://v9EwwjZUZcyofo_Tg9FjaxBDgx2L87Msmz7DXCcxbwM#`׉ 7cassandra://_26DHwBN22s7cfVQc0kuYQqcgHOrTrNfb6ePBYHTnlw4͠X^V\z T$׉EEditor in Chief Brian Powell Managing Editor Cara Griffin Senior Editor Bob McGee Contributing Editor Jennifer Ernst Beaudry Contributors Nancy Ruhling Suzanne Blecher Publisher Jeff Nott Business Manager Marianna Rukhvarger Advertising Jeff Gruenhut Christina Henderson Troy Leonard Katie O’Donohue Sam Selvaggio Creative Director Brian Powell Associate Art Director Mary McGann Production Brandon Christie ׉ 7cassandra://A6yGOeQn7koEFIt45YKRVn9YYQV74NDdnNyTnubLBJ0)k`^V[z T$r׉EEditors Letter Indulge Yourself Welcome to the first edition of Indulge Magazine, our new quarterly supplement designed especially for people who might never normally consider picking up a food magazine. This is for readers who want to know what they can get away with, rather than what they should be doing to stay fit and healthy. While as a nation we might be living longer, we want to help you live better, too. But it’s not always easy to know what you should and shouldn’t be doing. We are bombarded by doctors and scientists giving us contradictory advice — eat this, don’t do that — so it’s difficult to know what to believe and what to ignore. "We aim to cut through the confusion and give you clear, sensible and reliable information" We aim to cut through the confusion and give you clear, sensible and reliable information from writers and experts that you can trust. We want it to be entertaining and informative, at times contrary, but above all useful. Inside you’ll find a mixture of news, features and columns on a wide range of health-related topics. I hope you enjoy this first issue of Indulge and do let us know if there are any topics you’d like to see us cover in future issues. Sincerely Brian Powell ׉ 7cassandra://v9EwwjZUZcyofo_Tg9FjaxBDgx2L87Msmz7DXCcxbwM#`^V[z T$s^V[z T$rבCטu׉׉ 7cassandra://gxNe5b0GOQyjh9j-rT1KmmBdcnCNptV5uzkLj6Mp46A`׉ 7cassandra://PWi8wg_Ch6w-zgZXngjTcn3N_0cLHGyu-_E6ksIm078p`r׉ 7cassandra://b49XmX2BWzFBey_2gKOsA4dwOETcyRWBKQtIq1fHH7k'`׉ 7cassandra://ZyuClefZW0hdLrJlt-7AEBi0bFfHR6ggo047HEDlBBA)͠X^V\z T$טu׉׉ 7cassandra://6RlmdhtqHQsKNuIDL6Zq0DEHFg3WP102ZnJfC0gJWA4`׉ 7cassandra://vx118amlwct1NumvxTob9fcWN24P-yjSBgsS2eHDG_Uw?`r׉ 7cassandra://PQqw5KO3Iqr8L6p2EW6UhScDRlzH-zsh67Q5ZjQkPzU$`׉ 7cassandra://ZlNuLvabT7vV5PxUsL8zCFFZOGGqhNRelo6SsG6i3DM͠X^V\z T$׉E,Suns Out, Buns Out "Juicy Lucy" 8 | Indulge ׉ 7cassandra://b49XmX2BWzFBey_2gKOsA4dwOETcyRWBKQtIq1fHH7k'`^V[z T$t׉E“Juicy Lucy” Serves 3 1 lb gound beef, 80% lean 1 teaspoon salt 1/2 teaspoon pepper 1 teaspoon onion powder 1 tablespoon oil 2 oz cheddar cheese, sliced into 3 square chunks 3 hamburger buns 3 strips of bacon, cooked, sliced in half slices of tomato lettuce 1 Mix together the pattyingredients until evenly combined 2 Flatten the beef into a thin layer, then place a chunk of cheddar inside, wrapping the beef completely around the cheddar. Form a patty with your hands 3 Repeat with the remaining beef and cheese 4 heat oil in a pan over medium heat 5 Cook the burgers for 3 minutes on the first side, flip, then cook for 6 more minutes 6 Assemble the burgers with the bun, bacon, tomato and lettuce “Spicy Southwestern Style” Serves 4 1 lb gound beef, 80% lean 1 jalapeno pepper, minced 1 teaspoon cayenne pepper 1 1/2 teaspoons cumin 1 teaspoon smoked paprika slices of tomato pepperjack cheese avocado lettuce 1 Mix together ground beef, jalapeno, onions, and dry ingredients until evenly combined 2 Flatten the beef into a patty 3 Cook the burgers for 3 minutes on the first side, flip, then cook for 6 more minutes, then put cheese ontop 4 Assemble the burgers with the bun, lettuce, tomato, and avocado ׉ 7cassandra://PQqw5KO3Iqr8L6p2EW6UhScDRlzH-zsh67Q5ZjQkPzU$`^V[z T$u^V[z T$tבCטu׉׉ 7cassandra://jUiizaqt1EKaOGGwHDqSBK9559ZQizGAi9__eMkf1AQ`׉ 7cassandra://g6gp9wAl8NELPNQc2SmLhU1AaAECiosCF4c-j8qLZkY{`r׉ 7cassandra://l-YZfutTEavCx61PmcnnuCgkUDUFu4KcSiDPxzC_M9c,!`׉ 7cassandra://jPqUYALQ-Vzk_RUZtx-hHEqoTOZTRs3B2950E9mNCIoS͠X^V\z T$טu׉׉ 7cassandra://OUN7815EugxRT62G8mlBrpDPMY5uaNEZxpmxbHrYiKUf_`׉ 7cassandra://d1X0qgLaz4JO4bjEEiXsdnHpArG6CO-u0l0kdoRkggg͡`r׉ 7cassandra://y33ElkV0xLvPEu5XJ3A3QSEoj_uRPj58JTkrj9cK5tA+`׉ 7cassandra://uMWN1wlcZS3cAjPV_GDSMMsV1ZeIYaPqAqNk_DWs1iwk8͠X^V\z T$׉EAll About CINNAMON The secrets behind this common spice Article by John Mercola T here are some scents that remind us of the comforts of home and can soothe our bodies in the process. Case in point: the sweet and warm smell of cinnamon. This spice is derived from the stems of the cinnamomum tree. The inner bark is then extracted, and the woody parts are removed and left to dry. This results in the formation of strips that eventually curl into the cinnamon sticks known today. These strips can also then be ground to form cinnamon powder.1 The spice is native to the Caribbean, South America and Southeast Asia.2 There are two known types of cinnamon: Ceylon cinnamon and cassia cinnamon. Also known as 10 | Indulge ׉ 7cassandra://l-YZfutTEavCx61PmcnnuCgkUDUFu4KcSiDPxzC_M9c,!`^V[z T$v׉ECinnamomum verum, Ceylon cinnamon is considered to be "true cinnamon," and is produced in Sri Lanka, India, Madagascar, Brazil and the Caribbean. Cassia cinnamon or Cinnamomum aromaticum, on the other hand, is the variety that's more commonly used nowadays because it is less expensive compared to the former. This type of cinnamon is grown in China, Vietnam and Indonesia. The first recorded use of cinnamon dates back to circa 2800 B.C. by Emperor Shen Nung, known as the Father of Chinese Medicine. Cinnamon was also utilized in ancient Egyptian society to mummify the dead. This spice became highly prized, and since cinnamon was rare and valuable, it was regarded as a gift fit for kings.8 In medieval times, doctors used cinnamon to treat ailments such as coughs, sore throat and arthritis. Nowadays, cinnamon is ranked as the second most popular spice in the U.S. next to black pepper. Even more important, recent research has proven that cinnamon is loaded with helpful nutrients that your body will greatly benefit from. There is more to this spice than its comforting smell. Cinnamon has high amounts of calcium, fiber and manganese, as well as antibacterial, antifungal, antimicrobial, antiviral and antioxidant properties. Most people know cinnamon because it's a popular ingredient in pastry. Did you know, however, that cinnamon can be utilized for medicinal purposes as well? This spice is known to help in treating muscle spasms, vomiting, diarrhea, infections, appetite loss, erectile dysfunctions and colds, as well as help prevent ailments such as urinary tract infections, tooth decay as well as the common gum disease. While cinnamon isn't typically grown in home settings, it can be easy to grow. Cinnamon typically blooms during spring to summer. It grows best when the soil is kept slightly dry, since it allows the plant to thrive for years in a pot without special care. A welldrained and acidic potting mix works best. Cinnamon plants need full to partial sun, a minimum indoor temperature of 60 degrees Fahrenheit and adequate protection from frost. ׉ 7cassandra://y33ElkV0xLvPEu5XJ3A3QSEoj_uRPj58JTkrj9cK5tA+`^V[z T$w^V[z T$vבCטu׉׉ 7cassandra://_i7bq7UrBBstj3fFFtDiG4V5AK3-dEmlPWSXmXw9sCgH `׉ 7cassandra://xkUSIjYc0TVMoMyZBrqapUuCs5rlroPo2V3pL-u1VLAW`r׉ 7cassandra://NXs1FByyhQQHt0xku_NMnOlUfKvgCnxgtzZaDSUNWNA k`׉ 7cassandra://EDpi2YR2LyQvFUx_KhHiw6YAVXAgTJwly0QfNrbKFT8 D͠X^V\z T$טu׉׉ 7cassandra://wp6lbeUeIeJlRRz7ZLnO9pkMkp8N_a_qvEey3noxHeA`׉ 7cassandra://6KDbT8BXBtXFTWjHSCwXRD5ZSEG5_Rx0MniMfTOb20kͣY`r׉ 7cassandra://hb97qib7oAp0Y-OBkvlKcfJD7l2gjWTpma7cqXuqIdg/P`׉ 7cassandra://M8F_hRHwLGEfDPZQVhE_UTjCAHTcKw2gQ-8PyVq0Q5A_͠X^V\z T$׉E12 | Indulge ׉ 7cassandra://NXs1FByyhQQHt0xku_NMnOlUfKvgCnxgtzZaDSUNWNA k`^V[z T$x׉EA look back at what made America’s favorite treat possible Article by Joe Kissell D oughnuts as we know them today originated in the mid-1800s. Their predecessor was the olykoek, a treat Dutch immigrants to the U.S. made by frying the leftover bits of bread dough in hot oil. Exactly how the name “doughnut” came to be used is the subject of some disagreement. According to some sources, the Dutch twisted their dough into knots, hence “dough knots.” Others point out that the olykoeken tended not to cook through in the very middle, so some makers would put nuts in the center (“dough-nuts”) to make them more palatable. The uncooked centers seem to have been, directly or indirectly, the reason behind the hole. According to several widely diverging accounts, the doughnut hole was apparently the invention of a New England sea captain named Hanson Crockett Gregory (or Hansen Gregory or Mason Crockett Gregory, depending on who you ask) around 1847. Gregory’s mother Elizabeth made olykoeken and sent them with her son on his journeys to sea. The least likely but most colorful version of the story, and therefore the one I like best, is that Gregory needed a place to put his olykoek while he steered the ship, so he impaled it on one of the spokes of the steering wheel. Other sources say that Gregory came up with the idea in a dream or claimed to have received it from angels; some say he simply didn’t like the uncooked centers (or the nuts his mother filled them with) and poked them out; still others say he may have encountered a cake with a hole in the middle during his journeys and decided to adapt the idea to the olykoeken. Whatever Gregory’s real reason for adding the hole, it had the beneficial effect of making the doughnuts cook more evenly, and the idea quickly caught on. Success Rolls On Nearly thirty years later, in 1872, John Blondell received the first patent for a doughnut cutter. Doughnut technology ׉ 7cassandra://hb97qib7oAp0Y-OBkvlKcfJD7l2gjWTpma7cqXuqIdg/P`^V[z T$y^V[z T$xבCטu׉׉ 7cassandra://VAGSogVWLQsobeEXvWaCQ0AHgfalLFbDzN8yizXv2i8`׉ 7cassandra://i6hxLM2X37JZI7vY1IiVSocYLNUiG9sXZR92tQA4ZMQ͂ `r׉ 7cassandra://8ipTnodETHFCJy_m88nA16CBkDYfsf65pUTLLfiDP7k(9`׉ 7cassandra://thkIAQxiwZ7SxDTH_KXPhMjLMW_rFDevq9rSxLKEDOY Ϝ ͠X^V]z T$טu׉׉ 7cassandra://fi5rK9WtuyiSRutQHfpS2yL9VVKIriYhpQ-xcv0qCrE`׉ 7cassandra://Y2sON03kBJVCgROVbTJNbausT7d95Xf7LZk12WgUqwkͰ9`r׉ 7cassandra://9dVgFPp24DMlXocyeghd47uDInQdD-4y1oo5u8m3IYc3`׉ 7cassandra://-RphRV6p95JZJxzQHU3I4fSUANt5NWCgOSbzkgTi2e4}͠X^V]z T$׉Eadvanced significantly over the next few decades. By the 1930s, automated doughnut-making machines were producing the treats in huge quantities. And in the 1940s and 1950s, chains like Krispy Kreme and Dunkin’ Donuts sprang up, taking mass-produced doughnuts to the masses. In Canada, meanwhile, the name most often associated with doughnuts is Tim Horton, a former hockey player who lent his name to a nationwide chain of doughnut shops. Fond though I am of Krispy Kreme doughnuts, I have become increasingly aware that the doughnut illuminati don’t take them seriously. Indeed, with the passage of time, I too have become more discriminating when it comes to my fried dough rings, and I now prefer varieties that are larger, denser, and have unusual flavors. (There’s a place near me called Donut Panic, which—only on certain days of the week— makes these amazing vegan raised donuts with a texture you have to taste ׉ 7cassandra://8ipTnodETHFCJy_m88nA16CBkDYfsf65pUTLLfiDP7k(9`^V[z T$z׉Eto appreciate. Among the many flavors they offer is maple bacon, which give me joy not only because they taste great, but also because of the delicious irony that the shop apparently considers bacon a vegan ingredient.) From Doughnut to Donut Alert readers may have noticed that a couple of sentences ago, I used the spelling “donut,” dropping the unnecessary and unpronounced extra letters. Inasmuch as donuts are made of, and derive their name from, dough, there’s an obvious argument to maintain that etymological continuity and leave in the extra letters. The dictionary tells me “donut” is a “less-common spelling of doughnut,” and that may be, but I’d like to make it more common. And I have some support in this from the very same dictionary, which tells me that donut is a “fully accepted spelling.” It’s certainly becoming more common— especially as brands using the “donut” spelling proliferate—and so much less fussy, as befits a simple ring of, you know, do. I remember my first encounter with Krispy Kreme. It was back in the mid-1990s, before the chain had expanded to become the phenomenon it is today, and when the only commercial doughnut shop chain I had ever known was Dunkin’ Donuts. At the shop I visited, as at most Krispy Kreme locations, visitors could watch the doughnuts being made; a window ran along the side of the shop where the line formed. I was fascinated by the mechanism that flipped the doughnuts over in the oil when they were halfcooked, and watched in awe as they passed through a curtain of glaze. Although doughnuts are such a simple food, I felt I was watching something magical. Then I tasted one, and was even more impressed. I had never known what a fresh, hot doughnut was like—the difference from what I had experienced before is like that of fresh bread hot from the oven compared to week-old supermarket bread. It was light, soft, perfectly sweet—delicious. Indulge | 15 ׉ 7cassandra://9dVgFPp24DMlXocyeghd47uDInQdD-4y1oo5u8m3IYc3`^V[z T${^V[z T$zבCטu׉׉ 7cassandra://ZKp5IjGEDBnN0hbalZiPLRdfCZKOTg3kr0n9PdU1G3A`׉ 7cassandra://d0Le1LpZY305notZ5i7nbEm_qQsluSPHOtrlYmz5JS4\`r׉ 7cassandra://n4Rft6fDipPoOt3gOBUutKSJc1UchrdJ_rEz5RPkwso#`׉ 7cassandra://3vuqYhrJdPj2g4YUb5pbcZygWceHSOygHyj5v30aZpw \͠X^V]z T$טu׉׉ 7cassandra://htFSmv2UcTpzkoewewgeYDlHxrKby1nYu8U7zaESrxQ`׉ 7cassandra://bFkDVgIxmbYgJh0DM8eeXtejl4So3rEMP5Ac_nNt3U4\)`r׉ 7cassandra://rv5KO3w4-uHsuF9LghqYZf8166fzfZj4bI2CrRSARHc&`׉ 7cassandra://5LJpBRYDv-s6GQNYopNBnTpooil66Jckojor_PoUo3Y $͠X^V]z T$׉E16 | Indulge ׉ 7cassandra://n4Rft6fDipPoOt3gOBUutKSJc1UchrdJ_rEz5RPkwso#`^V[z T$|׉E#The Most Delicious Meal of the Day ׉ 7cassandra://rv5KO3w4-uHsuF9LghqYZf8166fzfZj4bI2CrRSARHc&`^V[z T$}^V[z T$|בCטu׉׉ 7cassandra://iqSgXu0rgGxPOIQxWc48Yj3vOJjY5gzP4FJB_uW5H3Y`׉ 7cassandra://qyIArnPFRwhhG07e05qFpgoqRj_UREWWZbnQojzAVG4͂=`r׉ 7cassandra://Lf2ukeppxTAll5ooOMbg-OxFy3VI_C5bPkUO-uSoZqU''`׉ 7cassandra://sluBv07P3rAJCFsIFKHWZ0uBQ-s9iI4QHqfFsv_6Nvs1d͠X^V]z T$טu׉׉ 7cassandra://yO09xpimcJzL1V3mc9TqF94lPYPmNRUawFOwHEy0oSs|`׉ 7cassandra://MXCgvvzjlGxTSJ0b9Qt_Y3MwwUb8f0lqzHXBK1KFXQch `r׉ 7cassandra://WaM7i6Gb5GdWJhIfGC4mu2GRKDy3AOvRlyEZYjTwCtU&`׉ 7cassandra://wCK20Vw9un7DWGi0OZiNLlXoIWZEGkT87h1xw03F2ro Ы͠X^V]z T$׉E!Who said good food can't be good for you? Article by Dennis Newman B reakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus at work or at school. Those are just a few reasons why it’s the most important meal of the day. Many studies have linked eating breakfast to good health, including better memory and concentration, lower levels of “bad” LDL cholesterol, and lower chances of getting diabetes, heart disease, and being overweight. It’s hard to know, though, if breakfast causes these healthy habits or if people who eat it have healthier lifestyles. But this much is clear: Skipping the morning meal can throw off your body’s rhythm of fasting and eating. When you wake up, the blood sugar your body needs to make your muscles and brain work their best is usually low. Breakfast helps replenish it. If your body doesn’t get that fuel from food, you may feel zapped of energy and you'll be more likely to overeat later in the day. Breakfast also gives you a chance to get in some vitamins and nutrients from healthy foods like dairy, grains, and fruits. If you don’t eat it, you aren’t likely to get all of the nutrients your body needs. Many people skip the a.m. meal because they’re ׉ 7cassandra://Lf2ukeppxTAll5ooOMbg-OxFy3VI_C5bPkUO-uSoZqU''`^V[z T$~׉E׉ 7cassandra://WaM7i6Gb5GdWJhIfGC4mu2GRKDy3AOvRlyEZYjTwCtU&`^V[z T$^V[z T$~בCטu׉׉ 7cassandra://3cZKndCxmMRxLvmJG_DM7xMw2pFs4c1iISGVR_QDVY8`׉ 7cassandra://GoHOP_QPSnNayOtZe0ms8bjv4Zl1OYRCmOXOTM522uM͏T`r׉ 7cassandra://o4iWpTGvQkqD68YGm1-h89r9FgR0WFPfSMcpJhSsDV0,s`׉ 7cassandra://C1JqAcBlRoDTOwf5GFNQA-aPTYZPPBkfwK6DLShCDms3͠X^V]z T$טu׉׉ 7cassandra://Onf9J8tF5XSwGzqowwazBm5Q3my8_NSVYWcR8hLV3d0}`׉ 7cassandra://M1blUb6wF__8GS-8vDKRnjF1zRl6AJZeFMfdkC_ffm0͍`r׉ 7cassandra://LNAD-MR22qzwSLZKpOOpeYTE5texK43cyZnCATwIB4s'`׉ 7cassandra://NolO3zu5L25P6_8x5K4Z4zOkeuxMEwgSHrIbOUjDECsG͠X^V]z T$׉E,rushing to get out the door. That’s a mistake. You need food in your system long before lunchtime. If you don’t eat first thing, you may get so hungry later on that you snack on high-fat, high-sugar foods. Can a morning meal be good for your waistline? Some studies say yes. Researchers have found that on average, people who eat breakfast are thinner than those who don’t. That could be because eating foods with protein and fiber in the morning keeps your appetite in check the rest of the day. But it doesn’t guarantee you’ll fit into those skinny jeans. A recent study compared weight loss among people who ate breakfast with those with didn’t. The meal didn’t make any difference to how they lost their weight. If you’re dieting, don’t think cutting calories by skipping the meal will help. Studies show that most people who lose weight and keep the weight off eat breakfast every day. On the other hand, you need to pay attention to what, when, and how much you eat. One study showed that people who had large breakfasts ate more during the day. Sometimes children don’t feel like eating in the morning, but it’s important that they do. Their growing bodies need the nutrients and fuel. Kids who don’t eat in the a.m. have a harder time focusing, and they become more tired in school. They may ׉ 7cassandra://o4iWpTGvQkqD68YGm1-h89r9FgR0WFPfSMcpJhSsDV0,s`^V[z T$׉Ealso be cranky or restless. And it isn’t just their moods that can suffer. Their schoolwork can, too. One study showed that kids who ate breakfast had higher test scores than those who didn’t. Most children don’t get all the vitamins and minerals they need from just lunch and dinner. Kids who skip breakfast are more likely to eat junk food during the day and be overweight. One study showed that teenagers who ate breakfast every day had a lower body mass index (BMI) -- a measure of body fat based on height and weight -- than teens who never ate the meal or who sometimes did. If your youngster doesn’t want to eat in the morning at home, pack something he can have on the way to school or between classes. Opt for fruit, nuts, or half a peanut butter and banana sandwich. You don’t need to eat a big meal for breakfast, but it’s a good idea to have something small within an hour of waking up. Even last night’s leftovers zapped in the microwave will do. Resist that pastry or doughnut, though. Your best bet is a mix of foods that have carbohydrates, protein, healthy fats, and fiber. Carbs will give you energy right away, and the protein will give it to you later on. Fiber keeps you feeling full. Try a wholegrain cereal, low-fat milk and fruit, or a breakfast smoothie made from lowfat yogurt, fruit, and a teaspoon of bran. Nuts or whole-grain granola bars are also easy options. For years, nutrition experts have said that a healthy breakfast is a key start to the day. Not only do we think and perform better on the job, they tell us, it supports our well-being in many other ways. Among these experts is Jessica Crandall, a registered dietitian and a spokeswoman for the Academy of Nutrition and Dietetics. "A lot of times, people think they know about nutrition because they eat," she says." "We always say you can perform without breakfast, but the truth is you just won't perform well!" - Jo Crandell ׉ 7cassandra://LNAD-MR22qzwSLZKpOOpeYTE5texK43cyZnCATwIB4s'`^V[z T$^V[z T$בCטu׉׉ 7cassandra://y2OnGFad0AQ_kych96CXjl2wkxTLQSE3cpu_kNeY_ZMY$`׉ 7cassandra://dfwtEH1EivdiWcmklHq58ayOYXF_BCq1IWTke7kNL0cGM`r׉ 7cassandra://pMJKcASWJ2Sp5i-9pas1myI6k9fcs0TcWo0nzSeWRGc`׉ 7cassandra://aXSwbbS4xn8yt466IIw2ymHpK92VnAbX1k0y03DmlJY^͠X^V]z T$טu׉׉ 7cassandra://2IbrZtoQ9WARFJCgucszC_o_lgH_wkeYXclpixu0DvYd`׉ 7cassandra://wr5wm76gYLSe4MvIZo2_5h_l4dMyn5Fxhh5QhETi3oET`r׉ 7cassandra://DblOLNzdgYP8JPsmVnIygqgLWmCc5qUt4Ar_xbiTTrc"`׉ 7cassandra://dhw7w3oKW0onUoxH1wet2xRsXaWiKrrFvp_vNj_9PPc͠X^V]z T$׉E׉ 7cassandra://pMJKcASWJ2Sp5i-9pas1myI6k9fcs0TcWo0nzSeWRGc`^V[z T$׉E׉ 7cassandra://DblOLNzdgYP8JPsmVnIygqgLWmCc5qUt4Ar_xbiTTrc"`^V[z T$^V[z T$בCטu׉׉ 7cassandra://S9GCWA-CuAtBVQ8_E6Ec9E_E-KnL1DgsEutkqp8AFz0K`׉ 7cassandra://u2jSpWs7H7K3I9_4AVVRNzeihGLSXYbvDDZGFbPiTPY]`r׉ 7cassandra://EDglI0kdencJ0nEwnGo5WZspTRhEmHrDMgTBDvRARn8 `׉ 7cassandra://VaG7A_afAWYPLIy4v9w0eWv3Ca6PAsQGguOMYNKfGIM:(͠X^V]z T$טu׉׉ 7cassandra://GHEFiVFdFdu4t1eHgYkmTV1F56rigjrvTP3lu1gC85Il[`׉ 7cassandra://1zc-ntgJE-0fqYuCQoEPfLQHhAIiqKrHKPApHHL37WI͂:`r׉ 7cassandra://pSS9E391Ly5gmC46He2qIVqB6wQtcPo9MuZfWXzyD1Y$#`׉ 7cassandra://tD1tL00F1zYH3j23O-Foi-IMY9LyAEiVwu_ezeASQqoއ͠X^V^z T$׉E Apples to Apples Why have just one? Article by Kathleen Zelman I f advertisers applied their marketing genius to selling us on natural and healthy foods like apples, we’d be healthier and skinnier. Perhaps the old saying, ‘An apple a day keeps the doctor away,’ isn’t completely truthful: apples are packed with vitamins, minerals, and fiber, but they alone won’t keep you free from sickness. But here are some honest-to-goodness facts about the fruit: An apple’s fiber can help you today by keeping you “regular.” 24 | Indulge ׉ 7cassandra://EDglI0kdencJ0nEwnGo5WZspTRhEmHrDMgTBDvRARn8 `^V[z T$׉ESBut wait -- there’s more! Apples’ fiber helps prevent cholesterol from clogging your arteries. That means eating an apple today can help you later by reducing the chance you will fall over dead from a heart attack or stroke. Or maybe apples need a simple pitch about convenience and cost: For a teen rushing from school to practice to your friend’s house, apples are as easy to carry as your iPod. Plus, apples are cheap -less than a candy bar or a soda. Sold yet? If not, keep reading. We promise your mouth will start watering for an apple soon. OK, admittedly this is unscientific. Widely published research about what teens want to know about apples is lacking. Still, these facts are ones you can likely use to your advantage at some point. Thinking about fitting into your prom clothes? Or how you’ll look on the beach? Consider the apple as your go-to snack. Each apple is 80 or so calories. That’s a 20% savings compared to a 100-calorie pack, for a 100% natural sweet snack. Plus, an apple is called “nature’s toothbrush.” You can chomp an apple for an instant breath freshener and to help gather food stuck in your teeth. (Brushing is, of course, still best.) Just be aware that apple juices or cider are not such calorie bargains. Fill a glass with juice, and you’ve spent about 200 calories without the nutritional and filling benefits of the fiber. Eat apples however you like them. “A is for apples” could mean keep it simple, be practical, and use your common sense. Yes, the peel has nutritional benefits (almost half of the vitamin C is just underneath the skin), but some apple is better than none. Like apples cold? Keep ‘em in the fridge. Prefer apples at room temperature? Then its best not to keep ‘em in the fridge. Don’t like to bite into apples? Cut them up first. 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