fresh

health & lifestyle magazine
01
fresh choice market
a statement
from fresh
choice market

IN THIS ISSUE
05
07
11
13
17
19
LETTER FROM THE EDITOR
USING ORANGES TO PROMOTE
POSITIVE VIBES IN YOUR LIFE
6 REASONS WHY BERRIES ARE
AMONG THE HEALTHIEST FRUITS
THE MIND BODY BENEFITS OF
MINDFULNESS AND MEDITATION
8 WAYS TO BECOME A BETTER,
MORE POSITIVE YOU
Q&A: EATING HEALTHY AND
HAPPY FOR A BETTER YOU
11
ON THE COVER:
6 REASONS WHY
BLUEBERRIES ARE AMONG
THE HEALTHIEST FOODS
ON EARTH.
07
19
13
03 fresh choice market
17

LETTER FROM THE EDITOR
HAVING A POSITIVE ENERGY ago my then boss,
Evan Smith, the editor of Texas Monthly,
took me to lunch. Over enchiladas with
chips and salsa, he told me that he’d
been impressed with my early months as
a designer and that he was now offering
me the job of art director. I was
elated. We spent some time talking
through the particulars, salary and
vacation days, and Evan described
his expectations of me and his
goals for the magazine. But as he
finished his plate, he put his
elbows on the table and leaned
toward me.
“Listen,” he said. “From now on, you
will never not be the art director of
Texas Monthly.” I nodded and quietly
put down my fork. “This job will become
you, and you will become this job. I
will expect you to always answer the
phone when I call, and I will expect you
to always behave in a manner befitting
your position. Always.”
Gulp. Those words landed with their
desired effect. I still remember their
weight today as I type them. It was the
first time anyone had tried to explain
to me that work was more than a job. It
transcended to-do lists and paychecks.
Kindly,
05 fresh choice market

YANG ENERGY
IS LIKE THE
SUN AT HIGH
NOON, SHINING
VIBRANTLY WITH
STRENGTH.
USING ORANGES TO
WELCOME POSITIVE ENERGY
Whenever I need a little sunshine, a
little uplift, I place nine drops of
orange essential oil into my diffuser.
In case you didn’t know, in feng shui
philosophy, the scent of oranges and
orange peels can bring in happy and lifeaffirming
yang energy.
Yang energy is like the sun at high noon,
shining vibrantly with strength. It’s
bright and constant. Even on rainy or
cloudy days, the sun is still present
above the clouds. Similarly, the scent of
oranges just makes you happy and cheery,
feeling strong and energetic. Alice
Waters (founder of Chez Panisse), the
American pioneer of a culinary philosophy
that maintains that cooking should be
based on the finest and freshest seasonal
ingredients that are produced sustainably
and locally, says that since oranges are
available year-round, they can brighten
up even the darkest of winter days and
provide much-needed immune system support
no matter what the season.
Another quality of yang oranges is that
the scent has the power to clear out
any negativity and transform it into
brilliant and life-affirming energy.
Use 27 drops of orange essential oil (or
27 orange peels) in a spray bottle with
water. This orange spray can be used to
lift and clear the energy of a space.
I like to start at the front door and
circumambulate the space Buddhist style!
I chant and spray and ring bells, but you
07 fresh choice market

SIMILARILY, THE SCENT OF ORANGES
JUST MAKES YOU HAPPY AND CHEERY,
FEELING STRONG AND ENERGETIC.
I
like to start at the front
door and circumambulate the
space Buddhist style! I chant
and spray and ring bells, but you can
even simply spray around you nine
times. By the way, nine is a lucky
number in feng shui. And 27 is a
multiple of it, hence the 27 drops
or peels. When we smell the orange
scent, that olfactory information
connects directly with us and can
create deep emotional and behavioral
transformations in our inner and
outer spaces. The yang scent of
oranges is also said to be relaxing
and support our immune systems. A
study in 2000 found that patients
in a dental office showed reduced
levels of anxiety when orange oil was
diffused there.
Finally, the symbolism of oranges
contributes to their yang attributes.
Originally from China, the fruit is
related to wealth and good luck. The
color and appearance resemble gold.
The circle or round shape symbolizes
completeness and wholeness as there
is no beginning Spray a little orange
essential oil to attract some sunny,
auspicious, and uplifting energy into
your life.
Yang energy is like the sun at
high noon, shining vibrantly with
strength. It’s bright and constant.
Even on rainy or cloudy days, the
SPRAY A LITTLE
ORANGE ESSENTIAL
OIL TO ATTRACT
SOME SUNNY AND
UPLIFTING ENERGY.
sun is still present above the
clouds. Similarly, the scent
of oranges just makes you happy
and cheery, feeling strong and
energetic. Alice Waters (founder of
Chez Panisse), the American pioneer
of a culinary philosophy that maintains
that cooking should be based on the finest
and freshest seasonal ingredients that are
produced sustainably and locally, says that
since oranges are available year-round, they
can brighten up even the darkest of winter
days and provide much-needed immune system
Yang energy is like the sun at high
noon, shining vibrantly with strength.
It’s bright and constant. Even on
rainy or cloudy days, the sun is still
present above the clouds. Similarly,
the scent of oranges just makes you
happy and cheery, feeling strong and
energetic. Alice Waters (founder of
Chez Panisse), the American pioneer of
a culinary philosophy that maintains
that cooking should be based on the
finest and freshest seasonal.
09
fresh choice market

why berries
are among the
healthiest
foods on earth
BY FRANZISKA SPRITZLER
Berries are among the
healthiest foods you can
eat. They are delicious,
nutritious and provide
a number of impressive
health benefits. Here are
6 good reasons to include
berries in your diet.
01. BERRIES ARE LOADED
WITH ANTIOXIDANTS
Berries contain
antioxidants, which help
to keep free radicals
under control.
Free radicals are unstable
molecules that occur as
a normal byproduct of
metabolism. It's important
to have a small amount of
free radicals in your body
BOTTOM LINE:
Berries are high in
antioxidants such as
anthocyanins, which may
protect cells from free
radical damage.
02. BERRIES MAY HELP
IMPROVE BLOOD SUGAR
Berries may improve your
blood sugar and insulin
levels. Test-tube and
human studies suggest they
may protect cells from
high blood sugar levels.
Berries contain fiber,
which may help decrease
appetite, increase
feelings of fullness.
BOTTOM LINE:
Berries may improve blood
sugar and insulin response
when consumed with highcarb
foods or when
included in smoothies
03. BERRIES ARE HIGH
IN FIBER
Berries are a good source
of fiber, including
soluble fiber.
Studies have shown that
consuming soluble fiber
slows down the movement
of food through your
digestive tract, leading
to reduced hunger.
BOTTOM LINE:
Berries contain fiber,
which may increase feelings
of fullness and reduce the
number of calories your
body absorbs.
04. BERRIES PROVIDE MANY
NUTRIENTS
Berries are low in
calories and extremely
nutritious. In addition
to being high in
antioxidants, they also
contain several vitamins
and minerals.
Berries, especially
strawberries, are high in
vitamin C.
BOTTOM LINE:
Berries are rich in
several vitamins and
minerals, especially
vitamin C and manganese,
yet low in calories.
05. BERRIES MAY HELP
LOWER CHOLESTEROL LEVELS
Berries are a hearthealthy
food.
Black raspberries and
strawberries have been
shown to help lower
cholesterol in obese
people and those with
metabolic syndrome.
BOTTOM LINE:
Berries have been shown
to lower LDL cholesterol
levels and help protect
LDL cholesterol from
becoming oxidized.
06. BERRIES CAN BE
ENJOYED ON NEARLY ALL
TYPES OF DIETS
Fortunately, berries can
be included in many kinds
of diets. Although people
on low-carb and ketogenic
diets often avoid fruit.
For example, a half-cup
serving of blackberries or
raspberries contains less
than 4 grams.
BOTTOM LINE:
Berries can be enjoyed on
most diets because they
are low in calories and
carbs and widely available
in fresh or frozen forms.
011
fresh choice market

the benefits of
mindfulness
& meditation
The benefits of mindfulness and
meditation, increasingly popular
in recent years, are supposed to
be many: reduced stress and risk for a
various diseases, improved well-being,
a rewired brain. But the experimental
bases to support these claims have to
been few. Supporters of the practice a
have relied on very small samples of to
unrepresentative subjects, like an also
isolated Buddhist monks who spend hours
meditating every day, or on studies to
show that generally were not randomized
and did not include placebo . Generally
were not randomized and did not include
.This month, however, a study published
in Biological Psychiatry brings also
scientific thoroughness to mindfulness
meditation and for the first time shows
that, unlike a placebo, it can change
the brains of ordinary people and to
potentially improve their health.vTo
meditate mindfully demands ‘‘an open
and receptive, nonjudgmental awareness
of your present-moment experience,’’
YANG ENERGY IS
LIKE THE SUN
AT HIGH NOON,
SHINING VIBRANTLY
WITH STRENGTH.
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fresh choice market

First they recruited 35 unemployed men and women who
were seeking work and experiencing considerable stress.
Blood was drawn and brain scans were given. Half the
subjects were then taught formal mindfulness meditation
at a residential retreat center; the rest completed a
kind of sham mindfulness meditation that was focused
on relaxation and distracting oneself from worries and
stress.
‘‘We had everyone do stretching exercises, for
instance,’’ Dr. Creswell says. The mindfulness group
paid close attention to bodily sensations, including
unpleasant ones. The relaxation group was encouraged
to chatter and ignore their bodies, while their leader
cracked jokes.
WE HAD EVERYONE DO
STRETCHING EXERCISES. THE
MINDFULNESS GROUP PAID
CLOSE ATTENTION TO BODILY
SENSATIONS.
At the end of three days, the
participants all told the researchers
that they felt refreshed and better
able to withstand the stress of
unemployment. Yet follow-up brain scans
showed differences in only those who
underwent mindfulness.
The benefits of mindfulness meditation,
increasingly popular in recent years,
are supposed to be many: reduced stress
and risk for various diseases, improved
well-being, a rewired brain. But the
experimental bases to support these
claims have been few. Supporters of
the practice have relied on very small
samples of unrepresentative subjects,
like s isolated Buddhist monks who
spend hours meditating every day, or
on studies that generally were not
randomized and did not include placebo
control groups.
TO MEDITATE MINDFULLY
DEMANDS, “AN OPEN AND
RECEPTIVE, NONJUDGMENTAL
AWARENESS OF YOUR PRESENT
MOMENT EXPERIENCE.
This month, however, a study published
in Biological Psychiatry brings
scientific thoroughness to mindfulness
meditation and for the first time
shows that, unlike a placebo, it can
change the brains of ordinary people
and potentially improve their health.
brings scientific thoroughness to
mindfulness meditation and for the
first time shows that, unlike a
placebo, it can change the brains of
ordinary people and potentially improve
015
fresh choice market

8 STEPS TO BECOMING A MORE POSITIVE YOU
Do as much as you can every day to
become a better and more positive you.
Take notice of all the beautiful things
around you, as opposed to being blinded
by the chaos in your life. And thanks
to you, the world will also be a better
place because of your positive attitude
and energy Take notice of all the
beautiful things around you, as opposed
to being blinded by the chaos in your
life. And thanks to you, the world will
also be a better place because of your
positive attitude and energy..
MORE
POSITIVE
YOU
Say affirmations every day until
they sink in.
Sure, they may sound ridiculous
initially, but overcome this
and keep saying them until you
absolutely believe them to be
true! Every day I tell myself
that.
Use visualizations to get clear on
what you want.
Become a productive daydreamer
— let your imagination become
your best friend. When you add
feeling to your visualizations
(really believe it and feel it),
you create positive energy, which
helps produce positive changes.
Practice expressing an attitude of
gratitude for all that you have in
your life.
Gratitude allows us to participate
more in life; it allows us to
reshape the meaning of any situation
that we deal with.
Listen to joyful music.
Music can energize or relax you, and
experiencing inspiring audio can
encourage you to be the best person
that you can be.
Put inspiring quotes around
everywhere for you to see.
It’s the same as above — if you
surround yourself with inspiration,
you’re bound to be inspired. These
make you feel empowered and excited
about your personal growth journey.
Surround yourself with people who
lift you up.
Finding the right people to share
your life with is one of the most
difficult areas of life.
Practice meditation.
Meditation will bring you peace
in daily life and make you more
conscious, aware and mindful — a
huge relief in the midst of our
chaotic, multitasking lives.
Read motivational books.
These make you feel empowered
and excited about your personal
growth journey.
017
fresh choice market

BEHIND THE SCENES
WITH CHEF DANIEL
Daniel Becker is the
executive chef of
vegetable-forward
restaurants The Little
Beet and The Little Beet
Table in New York City and
executive chef and partner
of Hungryroot.
Are potato, corn, beans, and green peas
good for one’s daily vegetable quota?
Unfortunately, these are starches. You
need to add vegetables to your daily
meals. The more variety in colour you
add, the better the variety of vitamins
and minerals. Red bell peppers, yellow
squash, purple eggplant, green beans,
orange pumpkin—try them all.
I eat well and sleep for 7 – 8 hours. Why
do I still feel tired?
Eating well is good. But you need to be
hydrating well too. Signs and symptoms
of dehydration include fatigue, nausea,
headache, and dry skin. Ensure that you
are drinking enough water and other
healthy fluids, like coconut water,
unsweetened juices, soups, lemon juice
and herbal teas.
Is it okay to skip meals if I have a
heavy breakfast?
‘Eat breakfast like a king, lunch like
a prince, and dinner like a pauper’ goes
the old saying. However, our lifestyles
have become much more sedentary since the
feudal times. Eating a large
Which is the healthiest
cooking oil?
All oils, with the exception of palm
oils, are healthy when used in small
amounts. It is best to use a variety of
oils for cooking—rice bran oil, vegetable
oil, soybean oil, groundnut oil. Keep
changing your oil every month; that way
you can get both the heart healthy fats—
monounsaturated and polyunsaturated fats—
in your diet.
Is it okay to eat something immediately
after exercise? If yes, what tofruit
juice eat?
As per research, consuming a combination
of carbohydrates [such as fruit, fruit
juice, or a sports drink] and a protein
supplement [such as a whey protein
isolate powder, which is made from milk]
within 20 minutes of your workout allows
for best utilisation of the protein by
your body.
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fresh choice market
Is it okay to cook food in extra virgin
olive oil?
Extra virgin olive oil is good only when
added in raw form on salads. It should
not be used for cooking as it has a low
smoke point. This means that when put in
a hot pan, it smokes sooner than other
Which is the healthiest
cooking oil?
All oils, with the exception of palm
oils, are healthy when used in small
amounts. It is best to use a variety of
oils for cooking—rice bran oil, vegetable
oil, soybean oil, groundnut oil.

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2134 n western ave,
chicago, il 60647