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The Magazine Celebrating Life in America

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Friends,

Fall is often a time for embracing comfort, whether it be in the foods we eat, how we adapt our routines, or how we spend our time. It’s the perfect season for focusing on your self-care, and this issue of Start Healthy provides ample ways to help you do it.

The pandemic made home workouts increasingly popular, but getting in a good sweat session while surrounded by ever-present distractions can be hard. The top fitness tech gadgets and tools, like wearable trackers and adjustable weights, can help you turn your home gym into the perfect exercise space.

As more meat alternatives hit the market, a challenge presents itself: how can you know which options offer the best nutritional benefits while providing your body with the protein it needs? Thankfully, there are plenty of natural meatless foods with high-protein yields to help you meet your goals.

Speaking of plant-based nutrition, nutritionist Carly Knowles is a strong proponent of it. Two recipes from her cookbook The Nutritionist’s Kitchen, Asian-inspired brussels sprouts and a hearty grain salad, show just how delicious and wholesome fall cooking can be.

It’s no secret that a well-balanced diet is key to staying healthy, but can eating certain foods really help fight off illness? Enclosed are tips for which foods you can add to your cooking to help boost your immune system just in time for cold-and-flu season.

Here’s wishing you a healthy and happy fall season!

Explore. Connect. Achieve
💚@equichem/ www.equichem.com

Fitness Gadgets That Will Give Your Home Workouts a Boost

written by nathan smith

Making time for a workout in your day can have several positive effects on your mind and body. Not only will it improve your physical well-being, but studies have shown that working out also lowers anxiety, boosts self-esteem, and leads to improved sleep.

However, finding the motivation to pack up your duffel bag and head to the gym is sometimes difficult, especially when the weather is harsh. To make sure you get your workouts in, try some of the following fitness gadgets to get a gym-quality workout from the comfort of your home.

FITNESS TRACKER
A fitness tracker is a device you wear on your wrist that provides motivation and goal tracking, and it can track your calories, sleep, steps taken, and heart rate. There are a variety of fitness trackers to choose from, with Fitbit and Apple Watch being two of the most popular choices.

- Fitbit
  Fitbit is a popular brand with many styles of fitness trackers, including the Charge 4, which features onboard GPS, so you can track your walks or jogs while leaving your phone at home. It also allows you to control Spotify playlists from your wrist to get you fired up for your workout.

- Apple Watch
  Apple Watches have numerous features to help track your health. The latest models track your heart rate and calories burned during a workout. They are also water-resistant, allowing you to hit the pool for a workout. The Apple Watch’s GPS even provides detailed maps of your workout routes both on land and in water.

VIBRATING FOAM ROLLER
Don’t forget to include preworkout and postworkout routines using the appropriate tools. A foam roller is one such device you can use both before and after your workout to help relieve muscle soreness and improve mobility. While there are a variety of foam roller options to choose from, a vibrating foam roller, like the Lifepro Surger, provides significant muscle stimulation with various speeds and has a built-in timer to help you target different muscle groups. It is also rechargeable, so you won’t have to worry about replacing batteries.

SELF-CLEANING WATER BOTTLE
Staying hydrated is vital for any type of workout. However, washing your water bottle between uses may slip your mind. That’s why adding a self-cleaning water bottle like the CrazyCap 2.0 or the UVBrite Explorer to your workout gear is beneficial. These bottles use UV-C light to clean themselves and purify the water within, which can eliminate up to 99 percent of bacteria and contaminants from your water in sixty seconds. The bottles are made from ultralight stainless steel, making them convenient options when you’re on the go, and they can keep your drinks either cold or hot for over twelve hours.

SMART JUMP ROPE
Jump ropes are simple, effective preworkout tools that warm you up after a few minutes of use, not to mention jumping rope is a good way to burn calories. On average, performing ten minutes of this exercise can burn 100 calories. While your jump rope as a kid was pretty basic, modern options like the Tangram SmartRope keep track of your workout data, including jump count, calories burned, and workout time. Plus, it sends the data to a mobile app. The app helps you stay motivated by providing interval workouts and challenges you to unlock awards.

ADJUSTABLE DUMBBELLS
Strength training is a great way to tone your body and increase your strength. However, depending on the space in your home, it’s not always feasible to dedicate an area to all the weights you need. That’s what makes adjustable dumbbells an innovative and worthwhile investment. This kind of dumbbell features various mechanisms, such as dials, pins, and levers, that work together to adjust the weight. For example, the Flybird Adjustable Dumbbell comes in 25-pound weights, which can be adjusted in increments of 5 pounds, as well as 55-pound weights, which can be adjusted in increments of 11 pounds. To change the weight, all you have to do is place the dumbbell in the tray and move the dial to your desired weight, and the dumbbell locks everything into place.

STATIONARY BIKES
Sometimes it’s hard to muster up the motivation for a cardio workout, especially if you’re stuck inside on a treadmill or spin bike. However, upgrading to an exercise bike with video features can help you rediscover the motivation to burn calories and work up a sweat. Peloton is one of the bigger names in the industry, and its spin bike features various classes from instructors that you can access live or on-demand, or you can hop on and immerse yourself in a visual ride through locations from the Alps to Zion National Park. It’s important to note the video features require an additional monthly fee. If you’re looking for a more economical option, choose a spin bike with a tablet holder, such as the Pyhigh Indoor Cycling Bike. This machine allows you to get in a cycling workout and take classes on sites like YouTube without paying additional fees.

FITNESS MIRROR
Fitness mirrors are an increasingly popular option for people looking to improve the quality and variety of their home workouts. You can place this lightweight device, which comes in various sizes, on a wall in your home where it resembles a regular mirror when not in use. Once you activate the device, you can stream both live and on-demand classes into your home on the glass and track your progress. The MIRROR by Lululemon offers more than fifty types of workouts ranging from five minutes to an hour each. The Echelon Reflect offers classes from personal trainers in everything from strength training to meditation. Take note that most fitness mirrors require a monthly subscription to access their content.

Finding time to exercise can be challenging, but by adding some new gadgets to your home gym, you’ll be ready and motivated to work up a sweat.

Up next:

Inexpensive High-Protein Meat Alternatives

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Inexpensive High-Protein Meat Alternatives

written by rachel stevens

Meat has long been the go-to example of a high-protein food. However, we know now that meat isn’t the only, and sometimes not even the best, source of your daily protein intake. The market is catching up to this by releasing various meat substitutes.

Brands like Beyond Meat offer great-tasting plant-based alternatives, but they’re not always the healthiest option for you or your finances. If you’re on a budget or prefer a natural approach to your food, below are the top meat substitutes you should consider adding to your diet.

Make sure you consult a health professional before making any changes to your diet.

Almonds 7g of protein per ¼ cup
Nuts are a great source of protein in general. But almonds are especially high in protein and offer a few additional health benefits, such as heart-healthy fats. Almonds are tasty on their own or cut up as a topping on dishes like a smoothie bowl.

Black beans 8g of protein per ½ cup
Beans are an inexpensive and versatile food you can prepare in a variety of ways. Some of the best options include in meatless tacos or as a side with whole grain rice.

Chickpeas 39g of protein per cup
You’re likely familiar with chickpeas if hummus is one of your go-to snacks. Chickpeas are a soft legume, perfect for mashing into hummus or incorporating into a salad.

Edamame 17g of protein per cup
Soybeans are an East Asian treasure. These beans are not only high in protein but also in vitamin K, antioxidants, and fiber—all of which are beneficial for your heart and digestive health. Enjoy edamame steamed in the pod or as beans in a meatless stir-fry.

Lentils 18g of protein per cup
Lentils are the smallest of all legumes, but the list of health benefits they provide is long. Lentils are a great source of your daily fiber and protein, and their unique, savory flavor makes for a good choice as the main part of a dish.

Lima beans 15g of protein per cup
Although they are a popular dinner staple, lima beans were likely one side you avoided putting on your plate as a child. However, you should consider revisiting this vegetable to reap the benefits of its healthy protein, iron, and fiber. Lima beans are delicious in soups and stews.

Pumpkin seeds 5g of protein per ¼ cup
Are you planning on carving pumpkins this season? Try using the entire pumpkin by eating some pumpkin seeds! Pumpkin seeds can offer a crunchy and chewy protein boost, plus, if you have occasional insomnia, they can be a natural sleep aid solution. Try roasting and salting them to eat as a snack or adding them to a healthy dessert recipe like pumpkin muffins.

Tempeh 31g of protein per cup
Tempeh is a chewy, nutty, and earthy-tasting soy product that is great as a direct meat substitute in dishes like stir-fry and grilled medleys.

Tofu 10g of protein per ½ cup
Like tempeh, tofu is a soybean product that, on its own, is rather bland. Instead, view tofu as an absorbent, blank canvas to marinate with your preferred flavors. Consider baking or frying your tofu for the best texture.

*Nutritional information courtesy of the USDA.

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A Healthy Harvest

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A Healthy Harvest

written by mathew brady

In L.M. Montgomery’s classic book Anne of Green Gables, the titular character proclaims, “I’m so glad I live in a world where there are Octobers.” Most people would wholeheartedly agree.

October is when it feels like autumn truly kicks in, ushering in cool winds and warm meals. To celebrate, here are a pair of produce-packed recipes from the cookbook The Nutritionist’s Table that provide both a taste of the season and a nutritional punch.

Roasted Brussels sprouts with Honey Miso Glaze and Cilantro

This delicious take on the popular vegetable adds a touch of sweetness and smoky flavor.

Wheat Berry Salad with Butternut Squash and Maple Vinaigrette

Whole grains combine with a perfect mix of fall flavors for a healthy seasonal dish.

From The Nutritionist’s Kitchen by Carly Knowles, MS, RDN, LD © 2020 by Carly Knowles. Photography © Kimberley Hasselbrink. Reprinted in arrangement with Roost Books, an imprint of Shambhala Publications, Inc. Boulder, CO. www.roostbooks.com

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Roasted Brussels Sprouts with Honey Miso Glaze and Cilantro

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Roasted Brussels Sprouts with Honey Miso Glaze and Cilantro

recipe by carly knowles, MS, RDN, LD
photos by kimberly hasselbrink

Roasted Brussels Sprouts with Honey Miso Glaze and Cilantro

recipe by carly knowles, MS, RDN, LD
photos by kimberly hasselbrink

Brussels sprouts are one of the most well-studied vegetables in relation to cancer prevention. They are incredibly beneficial for the body’s natural detoxification system, aid antioxidant function, and provide anti-inflammatory properties. They’re also loaded with vitamins C and K and folate. Seconds, please!

Serves 4

Ingredients:

1½ lb. brussels sprouts, ends trimmed and halved
1 tbsp. toasted sesame oil
1 tsp. fish sauce
2 tbsp. white miso paste
1 tbsp. plus 1 tsp. honey
1 tbsp. rice wine vinegar
2 tbsp. chopped fresh cilantro

Print Recipe

Instructions:

Preheat oven to 425°F. Place the brussels sprouts in a large bowl and toss with the sesame oil to coat. Spread the brussels sprouts in a single layer on a baking sheet, cut sides down, and roast for 15 to 20 minutes until browned and tender.
While the sprouts are roasting, add the remaining ingredients, except for the cilantro, to the same large mixing bowl and whisk until well combined. When the sprouts are done, remove from the oven and place on a serving plate. Drizzle with the glaze and garnish with cilantro. Serve warm.

Compliments Of

Equichemfoodblends

Carol Stream, IL

Direct:

(630) 784-0432

www.equichem.com

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Wheat Berry Salad with Butternut Squash and Maple Vinaigrette

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Wheat Berry Salad with Butternut Squash and Maple Vinaigrette

recipe by carly knowles, MS, RDN, LD
photos by kimberly hasselbrink

Wheat Berry Salad with Butternut Squash and Maple Vinaigrette

recipe by carly knowles, MS, RDN, LD
photos by kimberly hasselbrink

Wheat berries are whole wheat grain kernels and a perfect example of a whole grain. You can easily substitute wheat berries in most rice or barley dishes to give them a chewy texture and nutty flavor. Wheat berries also deliver a healthy dose of fiber, protein, B vitamins, manganese, and magnesium. If you can’t find wheat berries at your local market, you can substitute farro, which is another fantastic whole grain derived from a different species of wheat.

Serves 6–8

Ingredients

1½ c. wheat berries, rinsed and drained
½ butternut squash, sliced lengthwise, seeded and peeled, cut into ½-in. cubes (about 3 cups)
½ medium red onion, finely chopped (about ½ c.)
1 tsp. plus 2 tbsp. olive oil, divided
3 tbsp. apple cider vinegar
2 tbsp. maple syrup
1 tsp. sea salt
½ c. dried cranberries (I prefer apple juice–sweetened)
¼ c. flat-leaf parsley, finely chopped

Print Recipe

Instructions:

1. Preheat oven to 400°F. Place the wheat berries in a medium-size saucepan and cover with at least 2 inches of water (about 6 cups). Bring to a boil over high heat, then reduce to low and cook the wheat berries, uncovered, for about 60 minutes; they should be tender but still slightly chewy or al dente. If you’re using soaked grains, plan to reduce the cooking time even more. Once the grains reach the desired texture, remove from the heat and drain off any excess water. Set aside.
2. Place the squash on an unlined baking sheet and roast in the oven for 30 to 40 minutes or until fork tender. Remove from the oven and set aside to cool. Sauté the onions with 1 teaspoon of olive oil in a small frying pan on medium to high heat until translucent and tender, about 5 minutes. Set aside to cool.
3. In a large mixing bowl, whisk together the remaining 2 tablespoons of oil, vinegar, maple syrup, and salt. Add the wheat berries, squash, onions, and cranberries to the mixing bowl and combine. Allow the salad to sit for at least 20 minutes to give the wheat berries time to absorb some of the dressing. Season with additional salt to taste. Give the salad one more stir before garnishing with chopped parsley and serving at room temperature.

Tip: If you’re planning ahead, soak the wheat berries or farro in water for at least 8 hours or overnight. Drain and rinse before cooking.

Compliments Of

Equichemfoodblends

Carol Stream, IL

Direct:

(630) 784-0432

www.equichem.com

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Fighting Illness through Nutrition

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Fighting Illness through Nutrition

written by alexa briker

Most people are familiar with at least one home remedy to combat common illnesses like the cold and flu. The kitchen pantry is often at the center of these remedies, and while your mother or grandmother might swear by her cabinet of cure-alls, is there really any scientific evidence to support the claim that foods can ward off disease?

The truth is, eating “an apple a day” won’t necessarily keep the doctor away. However, there are healthy dietary habits and choices you can make to boost the strength of your immune system, thus improving its response to viruses and other infections. Read on to learn how proper nutrition can improve your body’s natural defenses against getting sick.

FEELING BETTER NATURALLY
What’s most important to remember is that, whether you’re feeling sick or not, maintaining a healthy and balanced diet is the best way to keep your immune system functioning optimally. This means following the USDA dietary guidelines, which recommend eating a variety of vegetables—including dark greens, beans, peas, and starches, along with whole fruits and whole grains. Nutrient-dense foods like these provide your body with the vitamins and minerals it needs to sustain its natural processes, which in turn helps promote strong immunity.

In addition to consuming nutrient-dense foods, avoiding foods with added sugars and salt, as well as foods high in saturated fat, is equally important. Also, make sure you’re not being fooled by the label—food products labeled as low-fat or sugar-free are not always as healthy as they appear. It’s best to stick to whole foods, such as fruits, vegetables, and the like, and avoid prepackaged items whenever possible. A good rule of thumb when shopping for groceries? Try to stick to the perimeter of the store, which is where whole foods are typically stocked.

DISEASE-FIGHTING FOODS
There are vitamins and minerals traditionally promoted as cold-and-flu fighters, vitamin C being number one among them. However, vitamin C isn’t the only immunity-boosting compound to consider. Below is a list of foods and drinks high in vitamins and minerals (including those high in vitamin C) that your body needs to fend off disease.

- Bell peppers
  You might be surprised to know that, among all vegetables, bell peppers have the highest concentration of vitamin C—a much higher concentration than that found in some citrus fruits. Bell peppers are also full of beta carotene, which promotes skin and eye health. To maintain the most vitamins and minerals, try not to overcook bell peppers—enjoy them raw, steamed, or lightly sautéed.
- Ginger
  You may already be familiar with ginger as a natural remedy for stomachaches and nausea, but its anti-inflammatory properties can also help combat a host of other illnesses, including a sore throat. If you feel an upset stomach or a scratchy throat coming on, boil fresh ginger in warm water with other herbs, and enjoy it as a tea.
- Dark greens
  Dark greens like spinach and kale are another vitamin-C-packed veggie that aids in immune support. They are also full of fiber to help promote a healthy gut—where 70 percent of your immune system is housed. The longer greens are cooked, the fewer vitamins and minerals they maintain, so they are best enjoyed raw in a salad or mixed into a smoothie.
- Green tea
  Tea is one of the most commonly recommended beverages to drink after you’ve already come down with something, but it can be just as beneficial to enjoy regularly for its immune-boosting power. Green tea is full of an amino acid called L-theanine, which is proven to ward off germs. Try adding a little honey and lemon to your tea to improve the taste and increase the anti-inflammatory benefits.
- Water
  It sounds obvious, but proper hydration is essential for nearly every function in your body. If you aren’t drinking enough water, you won’t be able to sufficiently absorb nutrients from any of the foods mentioned above, so staying hydrated is critical. The amount of water you need daily depends on a few factors, but eight to ten glasses should suffice for most adults.

A QUICK BOOST
Wellness shots have gained popularity in recent years for their promise to give a quick and effective jolt to your immune system. However, they can be expensive, and, since they are premade, you might be taking in unnecessary sugars without even realizing it. Here are three homemade health shot ideas to maximize the immunity-boosting properties in some of the foods mentioned above.

*After washing and peeling the fruits and ginger, place all ingredients into a juicer, and enjoy!

- Ginger Shot
  - 1 apple
  - Juice of two lemons
  - 2 in. piece of ginger root (or 1 tbsp. ground ginger)
  - 1 tbsp. ground turmeric
- Citrus Shot
  - 1 orange
  - 2 in. piece of ginger root (or 1 tbsp. ground ginger)
  - Pinch of black pepper
  - 1 tsp. coconut oil
- Greens Shot
  - 1 lime
  - Handful of dark greens (spinach or kale)
  - 2 sticks of celery
  - Handful of mint
  - 1 kiwi

Thanks!

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in this issue

Fitness Gadgets That Will Give Your Home Workouts a Boost

Inexpensive High-Protein Meat Alternatives

A Healthy Harvest

Fighting Illness through Nutrition

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Up next:

Inexpensive High-Protein Meat Alternatives

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Up next:

A Healthy Harvest

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Roasted Brussels sprouts with Honey Miso Glaze and Cilantro

Wheat Berry Salad with Butternut Squash and Maple Vinaigrette

From The Nutritionist’s Kitchen by Carly Knowles, MS, RDN, LD © 2020 by Carly Knowles. Photography © Kimberley Hasselbrink. Reprinted in arrangement with Roost Books, an imprint of Shambhala Publications, Inc. Boulder, CO. www.roostbooks.com

Up next:

Roasted Brussels Sprouts with Honey Miso Glaze and Cilantro

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Send me a message

Roasted Brussels Sprouts with Honey Miso Glaze and Cilantro

Ingredients:

Instructions:

Instructions:

Compliments Of

Equichemfoodblends

Carol Stream, IL

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Wheat Berry Salad with Butternut Squash and Maple Vinaigrette

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Wheat Berry Salad with Butternut Squash and Maple Vinaigrette

Ingredients

Instructions:

Instructions:

Compliments Of

Equichemfoodblends

Carol Stream, IL

Up next:

Fighting Illness through Nutrition

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