A NEW DAY. Eat Well, Feel Better: Cheese Please! Live Longer: Reduce Stress, Relax. Create Your Own Personalized Recipe ebook. The MealEasy Magazine

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1 Edition # Spring 2013 The MealEasy Magazine Eat Well, Feel Better: Cheese Please! PAGE 4 & Live Longer: Reduce Stress, Relax PAGE 5 A NEW DAY Chef Paul s Everyday Cooking Tips PAGE 3 Create Your Own Personalized Recipe ebook PAGE 6

2 3 Step into Fresh 3 Chef Paul s Everyday Cooking Tips 4 Eat Well, Feel Better CONTENTS Chef Paul s Everyday Cooking Tips...3 Step into Fresh Eat Well, Feel Better...4 Cheese Please! Live Longer...5 Reduce Stress, Relax MealEasy ebooks...6 Create your own Personalized Recipe ebooks 5 6 Live Longer MealEasy Recipe ebooks

3 FUN FOOD FACTS - SPINACH We ve all heard that carrots are good for your eyes but did you know that spinach has a secret weapon - lutein? It makes it one of the best foods in the world to prevent cataracts, as well as age related macular degeneration, the leading cause of preventable blindness in the elderly. Foods rich in lutein are also thought to help prevent cancer. Chef Paul s Everyday Cooking Spring in the Northern Hemisphere, Fall in the Southern Hemisphere Get the most from Fresh Garden Goodness These next few months are an exciting time worldwide. The northern hemisphere begins sorting and planting seeds, while the southern hemisphere kicks harvest into gear. Planning to Eat: For those of us who enjoy gardening, it s a wonderful cost saving activity, not to mention an inexpensive stress reliever. Planning your indoor or outdoor garden can be a fun, family activity that teaches young children the important connection between health and food. Fall in Love with Better Food: Harvest time is a fun time to experiment with new ingredients and try new dishes. There may be certain ingredients that you re not fond of, so give MealEasy a try. MealEasy offers a quick and easy feature to select foods to avoid so you never have to see a recipe with ingredients you don t like. Your taste buds will thank you! Plant a lifetime of good food: Not sure what to plant? Make it a family project and have fun together! Fresh Picks: Choosing what to grow depends on how much space and light you have for the plants. Always consider which plants you will use for cooking and eating. Most people enjoy adding fresh herbs to salads and soups, and the small amount of space that s needed for herbs pots, means anyone can grow and enjoy fresh herbs. Start an indoor herb garden and use them to add flavor to dishes rather than using dried herbs. All you need is a pot, soil, sunlight and water. Instant flavor! Try it, You might Like it! MealEasy provides recipes that are Chef-designed and family tested. We never promote or profile recipes that we wouldn t prepare and enjoy with our own families. Adding a hint of fresh is a great way to try new foods and include healthy eating in your day. 3

4 Eat Well, Feel Better Cheese Please! Who doesn t love cheese? Cheese is not only delicious and versatile, it is very good for you. In addition to containing vitamins and quality proteins, cheese, particularly the firm and hard varieties, is a very good source of calcium. It s a well-known fact that calcium helps build strong bones and helps fight against osteoporosis. For those with lactose intolerance, there are many delicious ways to enjoy lactose-free cheese. Aged cheeses, such as naturally aged cheddar, Parmigiano-Reggiano, Mimolette and Grana Padano contain less than 1 gram lactose per serving. Also, soy cheese, rice cheese and almond cheese are tasty options. Cheese is a good choice to eat for counteracting acids which can harm your teeth. Milk contains lots of minerals that can enhance the re-mineralization process for better tooth health. For all these reasons, it is recommended to eat or drink a serving of dairy products with each meal. Some cheeses are a great source of calcium. Each 100-gram portion of Cheddar contains 700 mg of calcium, Gouda 920 mg and Emmental almost 1,200 mg - more than the daily recommended amount for women 19 to 50 years of age (1,000 mg per day) and almost the total daily requirement for women 50 and over (1,500 mg per day). Although the high calcium content of cheese is a well-known fact, let s not forget that it also contains 15 essential nutrients that help keep you healthy. Recent studies have shown that calcium-rich dairy foods can even help you lose weight! So, go ahead, indulge your passion for cheese! It s good for you. 4

5 FUN FOOD FACTS Quinoa is packed with nutrients. It provides as much protein as milk which makes it an excellent choice for vegetarians. It also contains more iron than most other grains, and has high quantities of potassium and B vitamins. Quinoa has folic acids, as well as minerals like copper, zinc and magnesium. Live Longer Reduce Stress, Relax We hear it all the time - reduce stress, feel better, and live longer. But does it really work? How do we reduce stress when our lives are so busy? Here s a few easy tips that can help you feel better and reduce stress. Don t aim too high, though. Keep your personal expectations within reach. Creating unattainable goals will only bring disappointment, which could lead to guilt. Savour the Flavour: Slow down when you eat. Never rush any meals or snacks, and always take time to fully chew. You will find eating slow will fill you up faster, and lessen upset stomach. One A Day: Make the decision to do at least one thing each day that will personally benefit your health. This could be eating certain foods, drinking herbal tea instead of coffee, or taking 10 minutes to mediate and calm your nervous system. Think about tomorrow: Prepare your meals ahead of time. If you re chopping vegetables today for tonight s meal, then chop a few extra for tomorrow s lunch. If you prepare your meal schedule ahead of time, you will save yourself worry and time wondering what to make. Exercise: A minumim of 20 minutes a day can change your outlook on life. Walk, bike, swim, tennis, or jogging can make a huge difference to your blood flow and oxygen levels. Get outside, breathe the fresh air and enjoy life! Sleep: Make it a point to get at least 8 hours of sleep a night. Schedule it in if you feel you can t find enough time to sleep. If you re an early riser who hits the gym by 6pm, pack it in by 10pm the night before. Find the positive: If you try to suppress the negative thoughts and stop them from taking over, you will feel lighter. Negativity brings us down more than we care to realize. Make it a habit to think and say positive things. Follow these tips, and you ll feel better! 5

6 Your Personal Recipe ebook Order Your Fast, Fresh & Easy Recipe ebook Today Prepare Chef-Designed recipes with fresh and fast ingredients in your own home. Save time and money! No matter the food allergy, dietary restriction or personal dislikes, your Personalized Recipe ebook will inspire you to prepare fresh, fast & delicious Chef-Designed meals. MealEasy makes it easy to select recipes that you will love. Visit and follow these 3 easy steps to create your own Personal Recipe ebook: Questions? 1) Choose your Menu: balanced, heart healthy, diabetic, vegetarian or gluten-free 2) Select ingredients to avoid, if any 3) Purchase your personalized Recipe ebook support@ or call toll free Order Today: 6