Yummy and healthy.
By Carlynn Woolsey

Looking for a recipe that your kids will love to help you make and eat too? Try this recipe for granola coated in spices and mixed dried fruit!

This recipe requires little else than the ability to measure and mix. Plus, it’s a healthier alternative than a store-bought variety. Oats are a concentrated source of fiber and nutrients while providing energy and stamina. Start your day with a granola-topped bowl of yogurt, or grab a handful when you’re on the go. It’s the perfect anytime snack for you and the kiddos!

(Makes 3.5 Cups)

Directions

1. Preheat your oven to 300 degrees.
2. Line a baking sheet with parchment paper.
3. In a large mixing bowl, combine the oats, coconuts, walnuts, pumpkin seeds and spices, and set aside.
4. Meanwhile, combine the honey and melted butter in a separate bowl, and pour it over the oat mixture. Stir well.
5. Spread the oat mixture out on the baking sheet. Bake for approximately 25 minutes, until golden. Remove from oven and allow to cool.
6. Once cool, break up the granola, and mix in the dried fruit. Store in an airtight container.

Ingredients:

• 2 cups old-fashioned rolled oats
• ¼ cup unsweetened shredded coconut
• ¼ cup chopped walnuts
• 2 tbsp. pumpkin seeds
• ½ tsp. ground cinnamon
• ¼ tsp. ground cloves
• ¼ tsp. ground nutmeg
• ¼ cup honey
• 4 tbsp. (1/2 stick) unsalted butter, melted
• ¼ cup raisins
• ¼ cup chopped dried apricots
• ¼ cup dried cranberries

Do your body right.
By Carlynn Woolsey

What’s not to love about carrots? They are low in calories yet full of sweet flavor, pack a powerful crunch and provide an ample dose of beta-carotene, which is converted into Vitamin A once consumed. Vitamin A is essential after a workout because it aids in repairing the microtears that occur in muscles when strained.
This salad combines carrots with pineapple, a fruit rich in bromelain and papain. These enzymes simultaneously help with the breakdown of proteins and have anti-inflammatory properties that expedite post-workout recovery.
Best of all, this dish comes together quickly and travels well, so you can whip it up after a sweat session or throw it in your gym bag for a healthy meal on the go!
(Serves 2)

Directions

1. With a vegetable peeler, remove the outer skin of the carrots and discard. Continue shaving the carrots in long strands until you can no longer move the peeler through them. Chop any remaining pieces of carrot to include in the salad.
2. Combine the strands with the pineapple, orange zest and juice and toss.
3. Top with sea salt and parsley. The longer you allow the salad to sit, the more the carrots will break down and soften.

Ingredients:

• 4 large carrots
• 2 slices pineapple, chopped
• 1 orange, zested and juiced
• Sea salt
• Fresh parsley

Gluten free and delicious (flourless).

By Jess O’Toole

This cake is for chocolate lovers. Seek out the best quality chocolate you can find (go for 70-85% cacao solids in the dark chocolate). The recipe is absolutely foolproof, super simple and can be made entirely by hand (no fancy baking equipment). It’s perfect for inexperienced bakers and it’s just the kind of recipe for someone who’s busy but still wants to throw together something special. The reward: a rich, decadent, super-chocolatey cake that’s perfect just as it is.

1. Heat oven to 325 degrees Fahrenheit. Butter a 9-inch springform pan and line the bottom with a circular piece of greased parchment paper to prevent the batter from leaking out of the pan.
2. Place the chocolate, butter and salt in a heatproof bowl. Pour about an inch of water into a medium pot. Bring the water to a simmer, turn the heat to low and place the bowl on top of the pot, over the simmering water. The base of the bowl should not be touching the water. Stir the mixture frequently until melted and evenly incorporated. Set the bowl of melted chocolate aside to cool while you prepare the other ingredients.
3. Beat the eggs and sugar (with a whisk by hand or using an electric mixer) until light and thickened, about 8 minutes. Gently fold in the cooled melted chocolate.
4. Pour the cake batter into the pan and bake on the center oven rack for 1 hour. The cake is done when its set in the middle — a toothpick will come out wet but not gloppy. The surface of the cake may develop a few cracks, but not to worry, they just give the cake character. When the cake is done, place it on a wire rack to cool. To serve, release the cake from the ring mold. It’s delicious served warm or completely cooled, and the moist crumb ensures it will keep for several days.

Ingredients:

• 6 oz. dark chocolate, broken into small pieces
• 2 oz. milk chocolate, broken into small pieces
• 8 tbsp. unsalted butter, cut into cubes, plus extra for greasing the pan
• 6 large eggs (room temperature)
• ¾ cup granulated sugar
• ¼ tsp. salt
• Makes 1 cake, about 8 slices

Nutrition Facts Per Serving

• Calories       398
• Total Fat      26g
• Total Fat      26g
• Cholesterol    190mg
• Sodium  136mg
• Total Carbohydrates    35g
• Dietary Fiber  2.5g
• Sugars  29g
• Sugars  29g

Fight Back

By Kevin Whipps

It’s hard to admit sometimes, but we’re all getting older. When we’re in our 20s, we think we’re invincible; able to conquer the world with a few free thoughts. Then we get into our careers, families and life takes over, next thing we know we’re visiting our grandkids two states over and trying to find the best all-you-can-eat buffet in town. What happened to us?

Unfortunately, we all go through the aging process in one way or another, and in the next few years, things are going to get worse. There were 76 million American children born in the Baby Boomer generation, and they’re all either right at 65 or closing in fast. Some studies say that by 2020, 25% of all employees in the workforce will be over 55.

Just because 65 is the standard age for people to retire doesn’t mean that it’s going to actually happen. Because of the dip in the economy, Baby Boomers were hit particularly hard, making stock portfolios plummet and retirement plans go out the window. According to surveys conduced by the Associated Press and Lifegoesstrong.com, 60% saw a loss in value on their investments, 42% of Baby Boomers are delaying retirement, and 25% — one quarter of the total — say that they’ll just never retire.

Even just focusing on the physical changes that we all go through can be a bit of sobering realization. Once you hit age 65, you’ve probably got another 20 years left on average. If you’re a man, there’s a 72% that you’ll be married throughout that time, if you’re a woman, 42%. In fact, women have a longer lifespan then men, and 27% of older women end up living alone as a result. About 18% of all adults don’t have their natural teeth, and 14% of an older person’s income goes towards healthcare costs. Oh, and the top three reasons for death? Heart disease, cancer and stroke.

Yes, we’re all getting older, and yes, some of these things seem to be coming towards us at a scary pace. But there’s hope: no matter how old you are, there’s still the possibility to turn back the clock a bit and help save yourself from future problems. And the younger you are, the better off you’ll be long term. By taking a few small steps today, you’ll be making giant strides forward in your golden years. And who wants to spend their final days having to rely on someone else for support? No one, and that’s what we’re going to stop in its tracks today.

Keep Your Skin Healthy

One of the more obvious signs that we’re getting older comes from our skin. As we age, it loses elasticity, making it wrinkled in the process. Who wants that?

To slow down the process, start by eating foods rich in beta carotene, vitamin C, vitamin E, selenium, zinc and fatty acids. These will help to remove the appearance of wrinkles, and keep your skin as healthy as possible. Then there’s your water intake. Water makes up to around 60% of your body’s weight, and rightfully so. Everything in your body depends on the liquid, particularly your skin. Drink too little water and your skin will dry and crack, causing more lines and wrinkles in the process. Eight glasses a day are recommended to keep yourself well hydrated.

Stay Active

When you get older, lots of scary issues start to come up, like the threat of Alzheimer’s disease. There’s still a lot of research that needs to be done, but there are a few ways you can keep yourself from falling victim to the disease too early.

Recent studies have shown that keeping your mind engaged and active into your later years can help stave off the effects of the disease. Other studies show that keeping your heart healthy can improve your situation. It’s easy to pack on a few pounds as we get older, but make sure to keep your BMI and cholesterol low so that you don’t have more problems later on. As it gets more difficult to put in daily exercise, make sure you have at least 30-60 minutes of physical activity per day. It may not seem like much, but by taking a walk around the block you can actually put in more work than some seniors do in their later years.

Live Right

It sounds like some of these tips are just common sense, and in a way, they are. But it’s so easy to ignore the problems as life goes on, and the next thing you know you’re overweight and don’t get any exercise. Change your lifestyle now for an easier time in your retirement years. Studies show that adding fish to your diet can increase brain activity, and fish oil helps with diseases such as macular degeneration. Keep your total cholesterol under 200 mg/dL and your blood pressure to under 120/80 by eating the right foods.

You’ve probably heard for years about the dangers of smoking, and now’s the time to quit. If you stress yourself out over every little thing, start getting regular massages and working through your issues with a therapist. By reducing your stress levels, you’ll put less strain on your heart and you’ll live longer in the process.

It Sounds Too Simple

Chances are good that these are all the same things that your doctor has been telling you for years, and there’s a reason for that — they’re right. Start following their advice and get yourself healthy today. By taking a few small steps today, your retirement years will be that much better.

Try something new this summer.

By Carlynn Woolsey

Wheat berries are whole-wheat kernels that contain the bran, germ and endosperm. By nature, this whole food offers a high nutritional profile. It is full of fiber, protein and is a good source of B vitamins, iron, folate and calcium. In traditional Chinese medicine, the wheat berry is used to strengthen vital energy, or “qi,” which can be helpful in overcoming a host of health issues, including depression and disorders of the gastrointestinal tract. With its versatility and adaptability to hold up in almost any dish, the wheat berry is a great choice to add variety and a burst of nutrition to any meal.

(Serves 2 Main, 4 Side)

1. Heat the olive oil over medium heat in a large pot. Add the shallot and celery to the pot and sauté for approximately 5 minutes, just until the shallots are translucent.
2. Add the wheat berries and stock to the pot and bring to a boil. Stir in the poultry seasoning and thyme, and cover the pot, turning the heat to low. Continue to cook for approximately 40 minutes, stirring occasionally, until the wheat berries are tender.
3. Add the dried fruit to the pot, and continue to cook for an additional 5 minutes (the fruit should plump and be warmed, through).
4. Serve with pepper and a sprinkling of fresh thyme.

Ingredients:

• 1 tbsp. olive oil
• 1 shallot, diced
• 1 stalk celery, diced
• 1 cup wheat berries
• 4 cups vegetable stock
• 1 tsp. poultry seasoning
• 3-4 branches fresh thyme, removed from stem
• ¼ cup dried cranberries (or cherries, or raisins)