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MONTHLY MAGAZINE FROM THE FINE FOLKS ATNo 1 | DECEMBER 2013

GLUTEN FREE RECIPES AND MORE

[p6] 6 [p12]JEWELRYIDEAS

TOP 10 REASONSTO ADD CHIA TO YOUR DIET!

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We at LesserEvil like to feel that we are refreshingly unique. We are not a corn or potato chip company and we don’t fry anything. Read our ingredient labels; we don’t use ingredients that we aren’t proud of like maltodextrin, yeast extract, refined sugar, gluten, or anything geneti-cally modified. Instead we use Chia, lentils, quinoa, black and white beans, and organic popcorn and then flavor them up with organic coconut and sunflower oils, Himalayan mineral salts and real organic seasonings. Yea, sure our ingredients may cost a little more but we want you to feel good about what you are eating and most importantly come back to us. Can have all the good stuff and have unbelievably sat-isfying flavor, and crunch? You bet! We dare you to try some! Besides transforming whole foods into real snacks we wage everything on our customers and providing them as much information on healthy living decisions as we can.

Every aspect of your life affects your wellbeing, including the food choices you make. We provide healthy snack options for your journey and encourage a healthy lifestyle. Taking care of your physical health is an excellent first step to taking care of other areas of your life. This starts with being mindful of what you put in your body. And getting the most out of the choices you make. This is why we introduced our new-est lines –Chia Popcorn™ and Super 4™.

LesserEvil’s snacks are full of flavor and still gives people a sinfully delicious treat without the guilt. We have innovated the snack industry with our LesserEvil solution. We believe that life is about balance and don’t believe in being perfect. We vow to continue our mission to fight bad snacking with a little goodness. Just check us out at LesserEvil.com or LesserEvillife.com and see why we think you’ll agree snacking is about to get a lot less evil.

Visit our:

Website | Blog | Store | Facebook | Twitter

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Avoid the Bulge!

The delicious aromas of a roasting ham, the home baked cookies, the scrumptious pies, the fresh vegetables, and savory sauces during this holiday season can make you weak in the knees!  We know, because we go through the same thing!  This doesn’t mean we have to throw away all the hard work we’ve done all year by staying fit and healthy! We can still enjoy all the holiday foods by using these 5 easy steps to avoid the bulge! 1. Rise and Shine! Enjoying a nice walk or going to the gym in the morning is a great way to start

your day right!  A recent study at Appalachian State University has shown that people who work out in the morning have had better and longer sleep!  Having a good sleep cycle gives us energy, to be more active, and keep us younger. To top it off, the study showed a 10% de-crease in blood pressure during the day and 25% during the night.  http://www.doctoroz.com/videos/what-s-best-time-exercise

2. The scale isn’t the Grinch, it’s the star on the tree!  Weighing yourself in the morning every two weeks is beneficial to keeping track of your weight.  During this holiday season remember you worked hard to get where you’re at, so keep up the good work!

3. You’re having a huge holiday dinner and decide not to eat anything all day long so you can have all that room for the feast....STOP!  You’re setting yourself up to not enjoy your meal, but to pig out.  Why? Because you’re starving!  Be sure to have 3 meals a day and make them healthy.  Have fruits, vegetables, protein and even our Super 4 Snacks, which can help curb your appetite.

4. Let’s be honest, you’re going to veer off from your healthy diet, because it’s the holidays and time to celebrate with our loved ones, but you don’t have to skip out on dessert.  Try the 3 bite rule.  The savory first bite, the enjoyment of the second, and the long lasting third to end it all. 

5. Tis the season to keep hydrated because water isn’t only good for you, but it helps keep off the pounds.  Drinking water before your meal helps make you feel fuller, which in turn helps reduce your food intake.  Doctors recommend eight 8-ounce glasses of water a day because of the health benefits. 

 Follow these simple rules this holiday season and you’ll be thanking yourself later when you hear around the watering hole about how everyone else has gained while you happily maintained!

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Coffee Vs. Tea Diagram

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Top 10 reasons to add chia to your diet!

1. Combat Diabetes Chia has been linked to being a natural treatment for type 2 diabetes because it has the capa-bility of slowing down digestion.

2. Get More Fiber Containing only 28 grams of fiber for every serving of Chia has 11 grams of dietary fiber, which is a third of the recommended daily intake for adults.

3. Stock Up On Omega-3 Chia seeds are packed with omega-3 fatty acids, with nearly five grams in a one-ounce serving. These fats are important for brain health.

4. Stronger Teeth And Bones One serving of chia seeds has 18% of the recommended daily intake for calcium.

5. Don’t Forget Manganese Manganese isn’t a well-known nutrient, but it’s important for our health: it’s good for your bones and helps your body use other essential nutrients like biotin and thiamin. One serving of chia seeds, or 28 grams, has 30 per cent of your recommended intake of this mineral.

6. Pack In The Protein If you’re a vegetarian, Chia seeds also make a great source of protein. One 28-gram serving of these super seeds has 4.4 grams of protein, nearly 10 per cent of the daily value.

7. Fight Belly Fat Chia seeds’ stabilizing effect on blood sugar also fights belly fat by resisting insulins, which have been tied to bigger stomachs.

8. Improve Heart Health May also increase healthy cholesterol while lowering total, LDL, and triglyceride cholesterol. All good news for your ticker!

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White Bean

White beans, also known as white navy beans, offer extraordinary health benefits. They are loaded with antioxidants and provide a good supply of detoxifying molybdenum. Molybdenum is required to make and activate a number of detoxifying enzymes, including aldehyde oxidase and sulfite oxidase.

They are also a good source of fiber and protein and rank low on the glycemic index. They pro-duce alpha-amylase inhibitors, which help regulate fat storage in the body. What’s more, white beans deliver a good supply of magnesium, a mineral with multiple health benefits.

Rich in slow-digesting carbohydrates, protein and fiber, beans — including white beans — are con-sidered a low GI food. The glycemic index, or GI, is a numerical index that ranks foods based upon their predicted impact on blood sugar levels.

Foods that score high on the glycemic index (e.g. white bread and potatoes) break down quickly

during digestion and cause an immediate spike in blood sugar and insulin levels. This rapid rise is followed by a significant drop in blood sugar levels. These fluctuations have been linked to condi-tions like heart disease, type 2 diabetes, increased cravings for sugary foods, and tiredness. This in turn helps keep cravings and mood swings away. But the health benefits of low GI foods do not end there: low GI foods are also thought to help lower your risk of developing heart disease and adult-onset diabetes.

Antioxidants in white kidney beans promote good health and wrinkle-free skin. Antioxidants are believed to protect the cells in your body from free radicals, unstable molecules that damage cells. By providing skin-protecting antioxidants, white beans provide zinc, copper, and protein, which can also help fight premature wrinkling of the skin.

Source: Heal With Food

“Helps keep cravings and mood swings away”

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Recipes:

Gluten Free Vanilla-Chocolate Pudding Pops

Nutritional Information (per serving)

Calories 344Total Fat 2gSaturated Fat 10gCholesterol 130mgSodium 127mgTotal Carbohydrate 44gDietary Fiber 1gSugars --Protein 6gCalcium 151mg

From RealSimple

Servings: 4 Ingredients1. 2  cups  Vanilla Pudding2. 2  ounces  bittersweet chocolate, melted

Directions1. Divide the pudding into 2 small bowls while

it’s still warm. Add the chocolate to one bowl and stir until well combined. Refriger-ate both bowls of pudding, covered with plastic wrap, until chilled, about 30 min-utes.

2. Spoon 1/4 cup of the chocolate pud-ding into each of 4 ice-pop molds or four 4-ounce paper cups, and freeze for 10 min-utes. Remove from freezer and top each with 1/4 cup of the vanilla pudding. Insert wooden sticks and freeze for 3 hours.

Tip: Gourmet chocolate contains high-quality cocoa beans and a high percentage of cocoa butter. Inferior chocolate often has sugar added to mask the flavor.

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Midnight Fudge Brownies

Delicious, moist, and low-fat — a slim 100 calories and 2 grams of fat each, compared to a regular fudge brownie with 190 calories and 11 fat grams (3 grams saturated). Serve with ice-cold skim milk for a luscious treat.

Nutritional Information (per serving)

Calories 100Total Fat 2gSaturated Fat 0gCholesterol 0mgSodium 85mgTotal Carbohydrate 19gDietary Fiber --Sugars --Protein 2.0gCalcium --

From Good Housekeeping

Yields: 16 brownies Oven Temp: 350 Total Time: 33 min Cook Time: 15 min

Ingredients1. 1  teaspoon(s) instant espresso-coffee

powder2. 3/4  cup(s) all-purpose flour3. 1/2  cup(s) unsweetened cocoa4. 1/2  teaspoon(s) baking powder5. 1/4  teaspoon(s) salt6. 3  tablespoon(s) margarine or butter7. 3/4  cup(s) sugar8. 1/4  cup(s) dark corn syrup9. 1  teaspoon(s) vanilla extract10. 2  large egg whites

Directions1. Preheat oven to 350 degrees F. Spray

8” by 8” metal baking pan with nonstick cooking spray. In cup, dissolve espresso powder in 1 teaspoon hot water; set aside.

2. In large bowl, with wire whisk, mix flour, cocoa, baking powder, and salt.

3. In 2-quart saucepan, melt margarine or butter over low heat. Remove saucepan from heat. With same whisk, mix in sugar, corn syrup, vanilla extract, egg whites, and espresso mixture until blended. With wooden spoon, stir sugar mixture into flour mixture just until blended.

4. Pour batter into pan. Bake brownies 18 to 22 minutes, until toothpick inserted in center of pan comes out almost clean. Cool brownies in pan on wire rack at least 1 hour. When cool, cut brownies into 4 strips, then cut each strip crosswise into 4 pieces. If brownies are difficult to cut, use knife dipped in hot water and dried.

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Fitness

Abs:

Roll Up

Start lying down with your knees bent and legs together.  Keep arms straight and out past chest. Curl chin to chest and roll up, rounding over knees and reaching arms out over legs. Slowly roll back down, keeping arms in front of your chest, legs bent and together. 

Do 6-10 reps and 3 sets. Trainer Tip: Do without the ball to make easier. 

Don’t forget a warmup before the work-out and cooldown afterwards!

Opposite Roll Up

Start in a lying down position on your back. Keep legs together and at a 90-degree angle in the air. Your hands should be palm up on the ground next to you.  Slowly left your knees toward your chest so that your butt gets off the ground. 

Do 6-10 reps and 3 sets. Trainer Tip: This is great for people with lower back problems but still want the rock solid abs. 

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Full Body:

Overhead Weight Squats

With feet spread wider than shoulder width, hold 8-10 pound weight/medicine ball in front of chest. Push hips back and squat (knees over feet) while pushing ball over your head and arms extended upwards. Return to starting position. 

Do 6-10 reps and 3 sets. Trainer Tip: If it’s too hard try a lighter weight/medicine ball. 

Q: I’m always cold! Is there a reason? Help!

Your thyroid can contribute to being cold all the time, but other reasons may include:

• Skipping meals – The body conserves energy and produces less heat when you don’t eat.

• Not getting enough sleep – This can make you feel rundown and less active.

• Anemia – A simple blood test can detect if you are anemic.• Hormonal imbalances – In women, fluctuating estrogen

levels can make you sensitive to cold temperatures.• Raynaud’s disease – The blood vessels and smaller arteries

that supply blood to the skin constrict and limit circulation.• Low body weight – Alvarez said he is referring to muscle

mass and body fat. Using your muscles generates heat, and fat acts as insulation.

If you are always feeling cold, go to your primary care physi-cian and have a physical. And you may even want to see an endocrinologist.

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Fashion

New Years Eve is all about celebration, being with the ones you love, and lights! Why shouldn’t you shine too? Here’s some ideas for NYE Jewelry to make you stand out:

Stella & Dot Isadora Pearl Bib

Think of this clustered style as the party version of a pearl necklace —a little edgier but with just as much class. To buy: $128, shop.stelladot.com.

Express Mesh and Rhinestone Interlocking Bracelets

Impress for less with a rhinestone-and-metal tangle of bangles. To buy: $27, express.com.

The Limited Ranjana Khan Art Deco Cuff Bracelet

Pretty much all you’ll need to look dressed up: a chunky rhine-stone-embellished cuff on your wrist. To buy: $69, thelimited.com.

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Kohl’s Trifari Silver Tone Simulated Crystal Filigree Flower Necklace

This glamorous Trifari necklace will grow on you. Featur-ing filigree details and a floral design, this simulated crys-

tal necklace beams with beauty. Pair this this silver-tone necklace with a maxi dress.

To buy: $19.60, Kohls.com

Fragments

Gem Flower Chandelier Earrings, Fuchsia

To buy, $28.00 Neiman Marcus

Ann Taylor Baroque Crystal Drop EarringsTo buy, $39.50 Anntaylor.com

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Mask Recipe

Easy, cheap mask formulas using ingredients that are probably already in your fridge!

Cucumber – Wash and slice a chilled cucumber into thin circles, and apply evenly to entire face. Banana – Mash one banana and mix with 2 teaspoons of plain full-fat yogurt and 1 teaspoon of honey. Mix, apply to face and let dry completely before rinsing off. Milk – Mix ¼ cup of powdered organic milk with enough filtered water to make a thick paste. Ap-ply and let dry completely before rinsing off.Avocado – Halve an avocado and chill the half you will use. Cover the surface area with plastic wrap to prevent browning if you prefer. When chilled, mash and mix with 2 teaspoons of honey. Apply to the face and let sit for 30 minutes. Oatmeal – Grind 1/3 cup of oatmeal in a food processor until it’s powdery. Add 1 teaspoon honey and 2 teaspoons of full-fat organic milk. Stir until the mixture is thick and let sit for ten minutes. Apply to the face for about 30 minutes then rinse off.

Source: Huffington Post

Nail Blog Info:If you’re a mani-pedi fan, you’re familiar with the smell that surrounds nail salons, or the odor that comes out of your nail polish jar at home. But what is this smell? And what is going on inside of that little bottle? The truth is a bit shocking. Many popular nail polishes contain toxic chemicals, mainly toluene, dibutyl phthalate, and formaldehyde…also known as the “toxic trio” of nail polishes. Polishes are often full of solvents, plasticizers and poly-mers- how scary! These chemicals can be absorbed into the body through your nail bed, that’s terrifying! What’s worse? These chemicals are found in removers, top coats, base coats, nail art and thinners as well. So how do you avoid harmful chemicals, and still paint your nails? You should at least look at the label on the polish container and make sure it says “non-toxic.” But the best thing to do is to see if your favorite company is registered with the Campaign for Safe Cosmetics. You can also check out these brands for a non-toxic manicure:Zoya, Butter London, Scotch Naturals, Rescuce Beauty, Priti NYC, NARS, Vapour Organic Beauty, RGB, and Tenoverten. You can find these brands online through beauty manufactures or Amazon.com.

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Anti-Aging Solutions:

Who doesn’t want to preserve their youthful glow? Here’s some easy tips to fight aging:

1. Apply lotion daily

2. Avoid the sun and regularly apply SPF

3. Don’t smoke! It causes wrinkles and ages the appearance of skin

4. Drink less alcohol, it dehydrates the skin, depleting it of moisture

5. Exercise! Exercise improves circulation and complextion

6. Get enough rest, no cream can take away the appearance of fatigue

7. Drink at least 8 glasses of water a day

8. Eat green and red vegetables

9. Eat fish rich in Omega 3 fatty acids

10. Incorporate more oil into your diet