Healthy

Delights
42QUICK
HEALTHY &
FALL RECIPES
MYTHS
BIGGEST
NUTRITION
13
SAVE 2, 500$ ON FOOD p. 76 BOOST YOUR IMMUNITY! EAT THIS... p.19
EAT ALL
THE GOODIES
AND STILL BE FIT!!
Tum me et et consupe
ropubli ntemquo terbis,
viveratris ommoruri pader
kasl s d ominipoti, utudees
sulostid nosts a under sd
sal idit pilume Caste con
sena?!
Fendefactuius tu spior que
noctu virisa mistracasss
achucibus, probse co christus
under pilati sanctis ndaci sol
conlostorum Pkars. Hplicae
manu quius confex.
EXPLORE THE WORLD OF
CROSSFIT
Obis necat landae corro qui ut
ea dolorro vitaquae deofciae
sit eos magnimi, ofcit ioratis
santur, volore cum nis siti di
dendaepratus si cone?
B L U E B E R R Y
Index
GOODIES
Puffs
Healthy Brownies
Crunch Balls
Rocky Road
Coconut Macaroons
Sublime Truffes
FRUIT BOWL
Peanut Butter Cookies
Baklava
Candied Nuts
Crunchy Berry Parfaits
Bananna Boat
Fruit Explosion
Berry Delicious
Three Berry Pie
Key Lime Pie
Fresh Fruit Muesli
PASTA
Crunchy Berry Parfaits
Bananna Boat
Fruit Explosion
Berry Delicious
Three Berry Pie
Key Lime Pie
Fresh Fruit Muesli
20
20
20
21
21
22
22
23
23
25
25
26
26
26
27
27
20
20
20
21
21
22
24
22
14
13
12
13
21
31
13
21
DIET & FITNESS
Peanut Butter Cookies
Baklava
Candied Nuts
CROSSFIT:
New Levels of Fitness
22
23
23
25 Crunchy Berry Parfaits
Bananna Boat
Fruit Explosion
Berry Delicious
Three Berry Pie
Kel El Pie
Crunchy Berry Parfaits
Bananna Boat
Fruit Explosion
22
23
23
12
13
21
Crunchy Berry Parfaits
Bananna Boat
Fruit Explosion
GREENS
DELIGHTS
Crunchy Berry Parfaits
Bananna Boat
Fruit Explosion
20
20
20
Crunchy Berry Parfaits
Bananna Boat
Fruit Explosion
GOODIES
Puffs
Healthy Brownies
Crunch Balls
Rocky Road
Coconut Macaroons
Sublime Truffes
Crunchy Berry Parfaits
Bananna Boat
Fruit Explosion
Berry Delicious
Three Berry Pie
Key Lime Pie
Fresh Fruit Muesli
Zeit Heil
Healthy Brownies
FRUIT BOWL
Peanut Butter Cookies
Baklava
Candied Nuts
Crunchy Berry Parfaits
Bananna Boat
Fruit Explosion
Berry Delicious
Three Berry Pie
Key Lime Pie
Fresh Fruit Muesli
Puffs
Healthy Brownies
Crunch Balls
Rocky Road
PASTA
Crunchy Berry Parfaits
Bananna Boat
Fruit Explosion
Berry Delicious
Three Berry Pie
Key Lime Pie
Fresh Fruit Muesli
Crunchy Berry Parfaits
Bananna Boat
20
20
20
21
21
22
20
21
22
22
23
23
24
24
24
22
23
25
20
20
20
21
21
22
24
22
21
22
14
13
12
12
12
13
13
13
14
12
13
21
31
13
21
19
19
19
20
20
20
20
21
21
Crunchy Berry Parfaits
Bananna Boat
Fruit Explosion
Berry Delicious
Three Berry Pie
Kel El Pie
Crunchy Berry Parfaits
Bananna Boat
Fruit Explosion
Berry Delicious
Three Berry Pie
Key Lime Pie
Fresh Fruit Muesli
Puffs
Healthy Brownies
Crunch Balls
Rocky Road
Coconut Macaroons
Sublime Truffes
Fruit Explosion
Berry Delicious
Three Berry Pie
Kel El Pie
Crunchy Berry
Bananna Boat
22
23
23
25
26
26
26
27
27
25
25
25
26
26
27
27
27
28
28
28
28
28
29
29
30
Crunchy Berry Parfaits
Bananna Boat
Fruit Explosion
Berry Delicious
Three Berry Pie
Kel El Pie
Crunchy Berry Parfaits
Bananna Boat
Fruit Explosion
Berry Delicious
Three Berry Pie
Key Lime Pie
Fresh Fruit Muesli
Puffs
Healthy Brownies
12
13
21
31
13
21
24
28
28
28
Crunchy Berry Parfaits
Bananna Boat
Fruit Explosion
Berry Delicious
Three Berry Pie
Kel El Pie
Cris Cros
Bananna Boat
Fruit Explosion
Berry Delicious
7 May 2014 02 healthydelights.com
PASTA DELIGHTS
Crunchy Berry Parfaits
Bananna Boat
Fruit Explosion
Berry Delicious
Three Berry Pie
Kel El Pie
Crunchy Berry
Bananna Boat
Fruit Explosion
Berry Delicious
22
23
25
26
27
28
20
30
31
32
33
7 May 2014 01 healthydelights.com
Healthy
Delights
BY
VERONICA
UNDERWOOD
FOOD STYLIST: ADAM LONG
PHOTOGRAPHY: DAVID BOER; PROPS: MR ALY UNIVERSAL, HOME ETC
Healthy
Living
These easy recipes will give you
meals brimming with the nutrients you
need to fght ageing and disease
S T E P B Y S T E P
1 3 2 4 5
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sunt aut maio. Ugit ad ma voleceatur molupta digendignat
vendi cus. Ut laut lita cum eseneces aut acepe nonsene nus.
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cor arciatius ad qui to et eos deliam duciusapient as qui que
3 Ehendandam quas et ut plit es aliquas aut offc totatio.
Uga. Aque plaborrovid modi ute volorup tatenim.
4 uribus excerit voloris aut quaspel iumqui optatis dolenda
epraero repudit asperibus eatia sa expelendi totum entibus
andiossi aliqui cor arciatius ad qui to et eos deliam ducius.
5 GREEN PEA MASH ad quatem sunt aut maio. Ugit ad ma
voleceatur molupta digendignat. Duciusapient as qui que 3
Ehendandam quas et ut plit es aliquas aut offc totati quia-
ture que lanis eum net entibus andiossi aliqui .
Et enimodi te net eostrum voluptat ad andiossi ali
cor arciatius ad qui to et eos deliam duciusapient as qui
que titratous felis.
T I P
R E A D E R S F A V O U R I T E 5 M I N U T E M E A L
Crunchy
Berry
Parfaits
CRUNCHY BERRY PARFAITS
Preperation Time: 10 min
Serves: 4
2 cups Natural Vanilla
Ice Cream
3 cups sliced fruit
(strawberries,
pineapple, banana)
Ingredients
FRESH FRUIT MUESLI
Preperation Time: 10 min Serves: 4
1 red apple - cored and
chopped
1 yellow apple - cored and
chopped
2 pears - cored and chopped
75 ml apple juice
1 lemon
Ingredients
Cold
Fruit
Wafe
Fresh
Fruit
Muesli
COLD FRUIT WAFFLE
2 cups Natural Vanilla Ice
Cream
3 cups sliced fruit
(strawberries, pineapple,
banana)
Ingredients
1 Place fruit in a bowl.
2 Moisten with apple and
lemon juice.
3 Stir in oats, raisins and
honey.
4 Add yoghurt and remaining
75 gm quick-cooking
rolled oats
1 Tbsp honey
250 ml yoghurt
2 Tbsp diced almonds
2 Tbsp raisins
1 Tbsp grated jaggery
Directions
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Ut rem quia doluptaquae. Nequi dolupicid quam sae nonse nonsectas
eatiunt ut reicae. Perit untios sequi as quossus apictatus modia autem qui
2/1 cup low fat
granola cereal
3/1 cup strawberry
jam or raspberry
jam
Preperation Time: 5 min Serves: 4
1 Heat a Belgian waffe iron.
2 Mix the four, sugar, and baking powder together in a
mixing bowl. Stir in 1 cup eggnog, butter, and the egg
until well blended.
3 Pour some batter onto the preheated waffe iron,
close the top, and cook until golden brown and crisp on
both sides.
4 To serve, drizzle raspberry preserves over each waf-
fe, and top with raspberries. If the mood should take
you, you can add a dollop of whipped cream to each
waffe.
Directions 5 ingredients except
jaggery.
6 Cover and chill.
7 Serve sprinkled with
grated jaggery.
7 May 2014 35 healthydelights.com 7 May 2014 34 healthydelights.com
PICKS STAFF
2/1 cup low fat granola
cereal
3/1 cup strawberry jam
or raspberry jam
5
TOP FATLOSS
FOODS
Most people are either fgh-ting
the bulge or struggling to get rid
of those last few kilos, and no
matter how hard they try that last
bit of added padding just wont
budge. Well, did you know that
certain foods found in our pantry
can help you fght fat?

Almonds
Berries
Lettuce
Apple
Egg Whites
Almonds may not be considered a
typical diet food because they have
a reputation for being high in fat and
calories; however, they dont con-
tain any bad fats. The heart-healthy
unsaturated fats found in almonds will
help you feel fuller for longer, which
makes them an ideal snack. Just
watch your porition size.
Adding more vegetables such as let-
tuce in your diet will help you to con-
trol your caloric intake, lose weight
and improve your health Lettuce is
naturally low in calories and has no
fat or cholestrol. in fact, lettuce has
fewer calories per serving than most
vegetables . Its also a great source
of several important nutrients , and
has a high water content The high fbre content and low
calorie of apples means they
have a high thermic effect - it ac-
tually takes more energy to digest
them than they provide.
Keeping your sodium levels low
will also help to prevent excess
water weight by reducing water
retention. the vitamin content also
benefts you by increasing your
overall health and vitality. There
are also certain enzymes found
in apples that can help your body
digest food more effciently.
Egg whites have a high protein
content, and are highly bioavailable,
which means the amino acids are
immediately absorbed and available
to start rebuilding damaged muscle
tissure. Egg whites are also the ideal
weight loss food as they are low in
calories
The pros and cons
of gluten-free
Dear Tina:
I have had quite a sensative
digestive system in the last few
years and have found that certain
gluten-free foods work well for
me. As a result my diet can be
quite repetitive. Do I risk building
sensitivity to these foods too if I
continue to eat them regularly?
Dear Ellen: Eating gluten-free-
makes perfect sense for people
with celiac disease or suffering
from a signifcant sensitivity to
gluten. But for the majority who
are not bothered by gluten and
who just have sensitive GI sys-
tems there are no real benefts
to this drastic change. It is true
some people report feeling lighter
once they reduce their intake of
products with gluten; partly due
That being said, choosing a
few gluten-free products while
maintaining a balanced diet wont
cause any harm, but restricting
your intake to only gluten-free
products should not be done
long-term unless you suffer from
celiac disease as it is possible to
develop some nutritional defcien-
cies and can also lead to long-
term weight gain, but there is no
scientifc research discussing
sensitivity to gluten-free products
so far in literature. ple with celiac
disease or suffering from a signif-
cant sensitivity.
Besides being so delicious, berries
are great for fat loss because they
contain a lot of fbres and antioxi-
dants. Rasberries in particular con-
tain antioxidants called ellagitannins,
which has been proven to imporve
our brains sensitivity to leptin, there-
by making you feel less hungry.
5
These are just some of the foods
that can help you win the war
against fat, and achieve that phy-
sique youve always wanted. This
is, of course, assuming youre
training regularly and that the
other foods youre eating are high
in protein and relatively
7 May 2014 37 healthydelights.com 7 May 2014 36 healthydelights.com
which helps our bodys cells convert carbohydrates into
energy. Thiamin is also essential for the proper functioning
of our hearts, muscles, and nervous system
ACTI VATE YOUR
METABOLI SM THE
NATURAL WAY!
Q & A
Corn
contain
thiamin
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Ut rem quia doluptaquae. Nequi dolupicid quam sae nonse nonsectas
eatiunt ut reicae. Perit untios sequi as quossus apictatus modia autem qui
Magic
Mushrooms
Mushrooms, which are
low in calories, fat-free,
cholestrol-free and are
very low in sodium, provide
some important nutrients,
such as selenium, potas-
sium, ribofavin, niacin,
vitamin D and many more.
A C -
CROSSFIT:
NEW
LEVELS
OF FITNESS
Dam, nimendam mus, videludemei pro, ublis
cris. Dectuis etis, cientimpra, mus lis.
Ubliciem in sendem. O terum spertamperis et
pritam in revirid essimis sesicie rfecii prit nonsus
tis, nos factabus horum et vistandici pl. Ihiliam
iam itum eribusa publice rcerudessula consuli,
vid crest vicupplina, esit?
What is he doing?
Ri c h F r o n i n g
Motivation
I fgured out how to
get stronger every
year, with the help
of the people I have
around me, he says.
I have some guys
who are stronger
than me, so I try to
keep up with them
on the strength
stuff, and I got
some guys who are
faster than me, so I
try to keep up with
them. Its a pretty
good little team we
have set up here.
The fttest man on earth
TRAINING TIPS
Ditch the
Training Plan
i work out
anywhere from
two to fve
times a day,
but I dont
walk into
the gym with
a schedule.
I just make
it up as I go,
listening to my
body and doing
what I think I
need to do
Skip the
Supplements
You should be
able to get all
the nutrients
you need from
your diet. I
take protein
and amino acid
supplements,
but I honestly
dont know
if they do
anything
Learn to
Love the
Squat
People
dont like
squats,
but its an
essential
exercise.
Look at all
the sports
that people
dotheres
some
form of
squatting
in each of
them
SleepLots

i try to get
eight to ten
hours of
sleep each
night. I dont
nap, but
every once
in a while
Ill down an
energy drink
Recovery Is
Overrated
I dont really
take days off
from training.
For active
recovery,
Ill go ride my
mountain bike
for a couple
hours once a
week. Youre
still working
hard and moving
but its good
to have one
day of training
thats not as
stressful
Age: 25
Height: 59
Weight:
195lbs
Cookeville,
Tennesee
Howdo you Compare?
Unless you have been
living under a rock you
may have realized that
the athletes in the grow-
ing sport of CrossFit are
in some pretty amazing
shape. Are they truly
the fttest athletes on
earth? It is hard to say
really, however when
you look at the bodies
list there is no doubt
they are certainly in the
conversation. We have
compiled the top ten ft-
test and most appealing
women and men in the
sport. You will notice
many of them are for-
mer athletes from other
sports. Lets get to it
HOW I EAT
I eat quali-
ty foods but
dont measure
the amount
I eat an 80/20
paleo diet. It
seems to work
best for me.
I cheat a few
.times a week
HOW I
TRAIN
I workout
mostly at
a CrossFit
Affliate
I record my
workouts
MY WORK/REST
SCHEDULE
I do multiple work-
outs in a day 1x a
week I strictly sched-
ule my rest days
I try to listen to
my body. I do the
workouts that are
scheduled for the
class I just add some
strength training to
.it
7 May 2014 39 healthydelights.com 7 May 2014 38 healthydelights.com
Region: Northern Califor-
niaTeam:CrossFit
CSAAffliate: CrossFit
CSAGender:Female
Age:30
Height:54
Weight: 135 lb
embrace the simplest pleasures!