This isn’t an irrational fear: Studies show that sitting for more than two hours at a stretch may double my risk of a cardiac event, and four hours a day of screen time increases my risk of death from any cause by 50 percent. So, yes, my desk is killing me. But right now I’m more at risk as the result of a different health-killing behavior: Skipping breakfast.

It’s 6 a.m. and I haven’t eaten yet. Time to get my kindergartener out of bed, and slowly wrestle/cuddle/guide/fight him into a conscious state in preparation to board the bus.

“You have to eat breakfast!” I tell my son. “You must. Why? Energy for your day, sweetheart. How much do you have to eat? All of it! Eat your banana. You always like bananas. Look, I cut it into slices just the way you like it. And yummy nut butter, too. Eat it. Please, eat it!” Constant, gentle pressure is half of parenting.

And now: “Goodbye, goodbye!” Wave to the back of the bus as it rolls toward kindergarten, that magical land of learning about animal homes and freeze-tag. Back from the bus stop, home to my 3-year-old who is waiting in her footie pajamas, and now it’s time for me to cuddle/rush/cajole her into her clothes. And get her breakfast.

“Eat your breakfast, eat your breakfast!” I plead. “The raspberries are just the way you like them. Look, they fit over your finger like a hat. And there’s yummy yogurt, too!”

I ignore my growling stomach as I unload the dishwasher and dash to daycare drop-off. Now, my real day begins. More coffee! I’m already starting to fade. Darn. Forgot to stick a granola bar in my purse.

Oh, well, I’ll grab something before the meeting. Wait, the meeting’s early? And it’s going to lead directly into another emergency meeting? Oh, no, there’s some crisis brewing! A crisis! Meanwhile, my blood sugar is dropping and my stress levels are spiking. My mood is spiraling downward.

Well, clearly, this crisis mess has got to be somebody’s fault. Mary, I bet. Oh, how could she let this happen? Was it just carelessness? Was it intentional? My coworkers and I confer: Should we go over her head? What are our strategies? We have to fix this thing. Who is on our side? Visits to other parts of the building. A frantic hour passes. Action plan formulated! Crisis averted!

But now my stomach is a knot of hunger, and I’m starting to feel spaced out and shaky. I rush to the car and speed to my next meeting. Suddenly, I’m gripped by a sense of hopelessness. Sad. Depressed. I feel sort of wrecked.

My mind is wandering in circles now, but it seems stuck in one deep, negative groove: Why do I always get pulled into these power struggles? And what is wrong with this world that such awful people are always ascending to power, and nice people like me are always getting stepped on? It’s because they don’t take their eyes off the ball, those mean people. People like me, we have full lives we struggle hard to balance on behalf of others. We take our eyes off the ball constantly. We engage with our partners, aging parents, children, pets, neighbors. That’s what will kill us: Our children and pets and neighbors. Because that is just how bad this world has gotten — at least from my miserable, low-blood-sugar point of view.

About this time, I cruise past a restaurant where I’ve eaten before — a little Korean place. But I should not stop at that little Korean place. I don’t have the time. And I probably don’t deserve lunch. I’ve done every single thing in my entire life wrong, which is why I have no time for lunch.

See, this is why people get fast food. Because we are oppressed by time, and by our enemies, who don’t take their eyes off the ball. And by our pets and loved ones. Our desks. Our desks are giving us sitting disease, the rotation of the earth around the sun is taking all our time, and our loved ones are between us and the ball, ruining everything. Oh my god, I have to eat.

I am going to run into the Korean place. They’ve got pork bulgogi on the menu! I should not get the pork bulgogi. It is delicious, but it’s so greasy. It’s not a good idea; I should get something made of vegetables, vegetables, vegetables. But, oh, the pork! O, o, o, you mysterious pork, so elegant, so intelligent. . . .

Why did I do it? Why did I order the fatty pork? Why do I do everything wrong? But, wow, this tastes good. And you know, the good thing about eating at the Korean restaurant is that you always get your vegetables, even when you are foolish enough not to order them. They just come: six little plates of them, the panchan, those little plates of sides with which to season your pork, which you shouldn’t have ordered, but you did.

And maybe that’s OK. Because, my heavens, this food is good. Spicy pork, lacto-fermented cabbage, pickled sprouts, shredded daikon, wilted sprouts, quick-pickled romaine lettuce — this is all so wonderful. This is exactly, exactly what I needed — and you know, the people here are so nice. Why don’t I come here every day? Every day I should come here and eat. I feel so much better now.

Wait a minute. I’ve been up since 4 a.m. and now it’s noon, and this is the first thing I’ve eaten. Duh. Eight hours without food is a recipe for disaster. A recipe for depression, moodiness, everything negative and hopeless and awful.

I know that, of course. I’ve written about it. I’ve written about the way that not eating sets you up for irresistible cravings. I’ve written about the way skipping meals messes up your insulin regulation, setting you up for big health problems like diabetes. I’ve written about the way that skipping breakfast lowers your metabolism, decimates your energy, depresses your mood, shortens your emotional fuse and leads to overeating later in the day. I know this stuff! I guess I just have to start putting my knowledge into action.

Now that I have my wits about me, I wonder: Is it possible my whole crisis with Mary was just an overreaction because of my missing breakfast? I’ll circle back with her. She probably just doesn’t understand what we’re trying to do, or why. I’ll text her. See if she wants to have breakfast tomorrow. A good breakfast. Something healthy that will get us through lunch. Yes, I’ll text her right now: breakfast tomorrow. Perfect.

Quick and Easy Spinach Cooking Tips

Six quick cooking tips to prepare this nutrition powerhouse.

We’re not talking about commercial juice drinks here (no hypersweet fruit-punch-style concoctions), but vibrant, nutrient-packed refreshments made primarily with hearty vegetables — kale, broccoli and sweet peppers, for example — and perhaps a little fresh fruit added mostly for flavor.

“I see juicing as an easy, delicious way to get a big bowl of vegetables, fast,” says Seattle-based nutritionist Cherie Calbom, MS, author of several books on the subject, including The Juice Lady’s Turbo Diet (Siloam, 2010). “It’s fast food on the go that can also help prevent disease. There’s a lot of controversy about supplements, but there’s no controversy about eating a lot of vegetables.”

Juicing, not to be confused with blending smoothies (see “Juices vs. Smoothies,” below), is best done at home to guarantee the freshness and quality of your ingredients.

“At home you can control the authenticity of the organic certification,” says nutritionist Ann Louise Gittleman, PhD, author of The Fast Track Detox Diet (Broadway Books, 2006). “And, you will get a sense of what works for your body and how to tailor your recipes.”

Another reason to plug in the juicer: A big part of the nutritional bang of juicing comes from drinking it fresh. Almost all commercially prepared drinks have been pasteurized, says functional nutritionist Julie Starkel, MS, MBA, RD. That process can destroy vital enzymes and heat-sensitive nutrients. So, when possible, opt for juicing at home versus hitting the nearest grocery store.

While juicing vegetables and fruits offers you a great way to augment your intake of fresh produce, it’s important to remember that even the best juices can’t replace whole foods. “It makes sense to eat whole vegetables and fruits for many reasons, including fiber,” says Elson Haas, MD, an integrative-health physician in San Rafael, Calif., and the author of The New Detox Diet (Celestial Arts, 2004).

Still, given how few of us currently get the five to nine daily servings of fresh produce that most health experts recommend, juicing does offer a convenient, efficient way to get a little closer to that goal.

If you’re ready to start sipping your way to better health, here’s what you need to know.

Juice Smart

Here are some guidelines for turning fresh produce into liquid-nutrition gold.

Balance veggies and fruits. Because they’re easier to grab and eat on the run, people tend to eat more fruits than vegetables. So when you’re juicing, says Kathie Swift, MS, RD, LDN, coauthor of The Inside Tract: Your Good Gut Guide to Great Digestive Health (Rodale, 2011), strive for a ratio of at least three parts veggies to one part fruit. This will also help keep the total sugar content under control.

Sweeten judiciously. “For most people, hearty greens, such as kale, beet tops, parsley and chard, are bitter on their own,” says Swift. “If juicing in a little fruit doesn’t sweeten your concoction, try a spice like cinnamon or allspice.” If that’s still not enough to satisfy your sweet tooth, drizzle in a few drops of honey or maple syrup.

Drink promptly. It’s best to enjoy your juice immediately after it’s made. Nutrient damage and loss starts as soon as the liquid is exposed to oxygen. (Think about how quickly a sliced apple or avocado starts to go brown.) “The enzymes disappear over time, so it’s best to drink within 15 minutes,” says Ann Louise Gittleman, PhD, author of The Fast Track Detox Diet (Broadway Books, 2006). If that’s not possible, store it briefly in a mason jar with a tight seal. And while speed is of the essence, it’s important not to gulp your juice. Swishing and “chewing” the liquid before swallowing helps jump-start digestion and maximize both nutritional assimilation and satiety.

Maintain quality control. Make a point of sticking to organic produce whenever possible. “Juicing requires greater amounts of vegetables or fruits than if you were just eating them, therefore you are exposing yourself to more of everything, including the good, such as vitamins, minerals and enzymes, and the bad, such as pesticides and synthetic fertilizers,” says nutritionist Julie Starkel, MS, MBA, RD. Also, try to use the most nutritious varieties you can find. “I personally concentrate on vegetables that are higher in minerals and rich in beta-carotene such as kale, cabbage, romaine and dandelion greens,” says Gittleman.  “Also, celery is a must; it’s very healing for the system.”

Waste not. “I save all the plant parts I don’t cook,” says Cherie Calbom, MS, author of The Juice Lady’s Turbo Diet (Siloam, 2010). “The bases of cauliflower, broccoli and asparagus juice up perfectly, as do the stems and leaves of beets.”

Buy the right tools. Look for a juicer with a wide mouth — one that ejects the pulp and is easy to clean. Opinions differ on how much motor speed affects juice quality. Some experts believe that slow-extraction juicers don’t heat up the juice as much and don’t produce as much oxidation. But, says Calbom, “in the end, most people whom I work with are busy. So having a fast juicer can make the difference between them juicing every day and never juicing again.” As for blenders, keep in mind that they are not juicers, Calbom says. “Both appliances are good to have, but blenders simply cannot make juice,” she says. “They will only make smoothies and purées.”

Keep eating whole foods, too. No matter how much you get into juicing, you still want to keep up your intake of whole produce. “I encourage people to drink fresh juices and eat whole foods on a daily basis,” Calbom says. “This provides great nutrition, high fiber from the whole foods, and a well-rounded complement of micronutrients.”

Jumpin’ Juices

Favorite recipes from devoted juicers who want to help you jump-start your juicing habit . . . 

“Make Juice, Not War” Green Drink
From wellness coach Kris Carr: “It’s our motto and our morning beverage.”

• 1 large cucumber (peeled if not organic)
• A fistful of kale and romaine (or spinach, chard, etc.)
• 2 stalks celery
• 1 big broccoli stem (adds sweetness)
• 1 pear or green apple (optional)

Carrot-Celery Blast
From nutritionist Ann Louise Gittleman, PhD: “This juice cleanses the palate and provides a terrific energy boost; the celery provides some of the hardest-to-get mineral salts in a very palatable, easily absorbable way.”

• 1 carrot
• 1 stalk celery
• 1 small Granny Smith apple
• Half a bunch of cilantro or parsley

Pretty and Pink
From 60-year-old model and pro-age cosmetics entrepreneur Cindy Joseph: “When it comes to juice, I am a purist. I like to taste one fruit or vegetable at a time.” In the fruit category, one of her favorites is watermelon. Just toss chunks (no rind) into a juicer and enjoy.

The Morning Energizer
From nutritionist Cherie Calbom, MS: “This combo delivers lots of zip to start your day. It’s loaded with beta-carotene, vitamin C, zinc and many other nutrients.”

• 5 carrots
• 1 beet with leaves and stem
• 2 stalks celery
• 1 cucumber
• ¼ lemon, peeled
• 1-to-2-inch piece of fresh gingerroot

Juices Vs. Smoothies

Juices

• Easier Digestibility: Assimilating solid foods requires a lot of work by your digestive system. Not so with juiced veggies and fruits. Freed of pulp and fiber, juiced veggies deliver a fresh, superconcentrated supply of nutrients to cells and tissues with minimum transit time compared with solids, or even smoothies. Your bloodstream easily absorbs all those minerals, vitamins and enzymes, giving your gastrointestinal tract a vacation, says Cherie Calbom, MS, author of The Juice Lady’s Turbo Diet (Siloam, 2010). That’s why juice offers an instant energy infusion that most smoothies can’t. For those with compromised digestive systems (older people, for example, or people with celiac or other diseases), juices can be especially efficient.
• Concentrated Nutrition: You can drink a lot more vegetable matter than you can eat. Calbom once set a timer while she ate five carrots. “It took me an hour,” she says. “My whole goal is to get people to consume lots and lots of vegetables that they wouldn’t normally consume.” Sure, you could throw vast amounts of kale, celery and Swiss chard into your smoothie, but it’s not going to taste that great. High-powered blenders, Calbom says, can’t handle the volume and texture of many vegetables. “People take juice recipes and put them in a blender and come out with a mushy, fibery concoction that’s not very palatable,” she explains. “I can’t even get everything I would normally juice into a blender — it’s just too much food.”
• Healing Power: Nutritionally supervised, short-term juice “fasts” can increase your vitality, improve brain function, and even treat conditions such as inflammatory bowel disease or rheumatoid arthritis, says Kathie Swift, MS, RD, LDN, coauthor of The Inside Tract: Your Good Gut Guide to Great Digestive Health (Rodale, 2011). “Sometimes a nutrient-dense, short-term juice fast can pave the path for a guided transition to nutritional rehab,” she says. Unlike slower-digesting smoothies, which may include a base of dairy, nuts or other non-produce options, pure juices are terrific at flushing out toxins. Still, Swift advises keeping juice fasts short — a few days — to avoid prolonged high-level exposure to certain nutrients.

Smoothies

• High Fiber: Because smoothies typically blend a liquid base (water, milk, juice) with whole foods (such as berries, leafy greens, nuts, seeds and coconut), you get the benefit of those whole foods’ fiber and bulk. When you run a few pounds of carrots and spinach through a juicer, by contrast, a lot of pulp is left behind — and typically tossed in the compost pile or trash. While not particularly palatable in large doses, that pulpy stuff is filling, and it can also help encourage the elimination of bodily wastes. Fiber is also a vital element in a healthy diet, says Swift, so you don’t want to eliminate too much of it, even in the name of juicing. “I advise clients to enjoy both juices and smoothies, or to use a juicing device that includes some of the pulp, since both the fiber and phytonutrients in the pulp have real nutritional value.”
• Slower Sugar Release: Pure juices (even veggie juices) can be rich in sugar, says Julie Starkel, MS, MBA, RD. “It’s natural sugar, but to the body, it’s sugar nonetheless. Therefore, if you consume large quantities of juice without some accompanying protein, you may bump up your blood sugars higher than you want.”Smoothies contain lots of sugars, too, but if you throw in some protein (nuts or protein powder, for example), extra fiber (flax or chia seeds) and fat (coconut, avocado, flaxseed oil, fish oil or coconut oil), in addition to whole vegetables and fruit, you’ll lower the glycemic index of your concoction and absorb nutrients much more slowly, she points out. Of course, this assumes you’re not using a lot of sweetened yogurt, fruit juices or other sugar bombs in your mix. But the net effect of a good smoothie is basically that of a liquified meal — one that can satisfy hunger for several hours.
• Postworkout Support: If you need a recovery drink after your gym routine, pure juice won’t offer the protein required to speed muscle recovery — especially if you’ve just completed a high-intensity workout of at least 45 minutes. Postworkout, you’re especially susceptible to hunger, and, as noted, smoothies are generally more satiating than juice. Whirling up a smoothie with, say, plain yogurt, banana, and protein powder or nut butter can help replenish your electrolytes and glycogen stores. Because of the greater variety of ingredients used in smoothies, you can tailor a drink to meet very specific nutritional needs. “The carb-protein-fat macro-balance can be obtained,” says Swift, “and they can be a good calorie boost.” When possible, though, it’s best to avoid juice-bar smoothies (often made with cheap frozen yogurt or fruit-juice bases) and make your own from whole, organic foods.

Do performance mouthguards really make you stronger and faster?
A: A little bit, if they improve your jaw’s position, says Chad Boger, DDS, a neuromuscular dentist based in Plymouth, Minn. “Your jaw position is related to head position, and head posture is related to body posture,” Boger explains. “Your brain spends a lot of energy on balance, and any amount of energy that can be directed away from aligning the teeth or the head can be used on other activities.”

A 2008 Rutgers University study sponsored by mouthguard company Makkar demonstrated that the right mouthguard can enhance peak power output and performance in explosive, short-duration bouts of exercise.

“Before setting the mouthguard, it’s important to test basic strength and balance exercises with the jaw in several different positions,” Boger says. “It’s easy to determine ideal position based on the results.” Seek out a neuromuscular dentist in your area to administer the tests and find the right jaw set.

“Jaw clenching [encouraged by the device] improves cerebral blood flow,” says Dena P. Garner, PhD, professor of health, exercise and sport science at The Citadel in Charleston, S.C., and research partner of Under Armour. “Our theory is that increased blood flow leads to a decrease in stress hormone response.”

It’s important to note, however, that a mouthguard won’t morph you into a pro athlete. At most, you can expect a 3 to 5 percent improvement, Boger adds.

Q2: Belly Bulge

I’ve had kids, and now, no matter what I do, I have a bulge of fat below my belly button. Is there anythingI can do about that?
A: Probably, says Jason Stella, NASM-PES, CES, Life Time Academy program manager for Life Time Fitness in Chanhassen, Minn. But you may first have to come to terms with the fact that your current body-fat percentage is higher than you think, he says, noting that he often witnesses midsection magic occur in women when their body fat dips below 20 percent. To hit that mark, Stella recommends upping your intake of good fats, protein and vegetables, and cutting way back on refined carbs.

Also, while the idea of spot reduction is mostly bogus, there may be a way to trim from your middle. There’s evidence that people who hold excess body fat in their abdominal area have a history of chronic stress. More cortisol (a stress hormone) is created in abdominal (visceral) fat than elsewhere, and also appears to trigger fat accumulation there.

The best way to determine your cortisol levels is to take a four-point, saliva-based cortisol/DHEA l lab test, says Stella. To lower your levels, he suggests cortisol-reducing supplements such as magnesium, fish oil, phosphatidylserine, probiotics and glycine. More sleep can also help, as can meditation and yoga. And since regular, long-duration, low-intensity aerobic exercise has been shown to elevate cortisol levels, Stella suggests sticking to shorter-duration, high-intensity interval and resistance training instead.

If you try these tips and still see no improvement in that region of your body, I’d be surprised. But in that case, it may be time to get comfy with your memento of childbearing and count your many maternal blessings.

Q3: Homemade Protein Bar Recipes

Do you have any good recipes for homemade protein bars?
A: I hit up Melissa Joulwan, author of Well Fed: Paleo Recipes for People Who Love to Eat (Smudge, 2011) for advice. She says: “A great protein bar needs to include natural sources of protein and fat, be low in added sugar, and include no grains or dairy. At least 30 percent of the calories should come from protein and the carb content should remain low.”

Consider following these other rules of thumb: 1) The less sugar, the better. 2) Seeds like sunflower and sesame are high in omega-6 fatty acids, so use them for flavoring only. 3) Lots of recipes include oatmeal as a binder; replace with almond meal to avoid excess carbs.

Joulwan adapted this protein-bar recipe from MarksDailyApple.com. Each bar has 184 calories, 14 grams of fat, 6 grams of carbs and 13 grams of protein.

Ingredients

• 1/2 cup slivered almonds
• 1/2 cup macadamia nuts
• 1/4 cup unsweetened shredded coconut
• 1/4 cup nut butter (almond, cashew, walnut, hazelnut)
• 1/4 cup coconut oil
• 11/2 tsp. pure vanilla extract
• 1/2 tsp. sea salt
• 1/4 cup almond meal
• 3/4 cup unsweetened whey protein powder
• 2 large eggs
• 1 large egg white
• 1/2 cup dried cranberries or blueberries
• 1/4 cup unsweetened shredded coconut, to sprinkle on top

Fitness Fix

No-Pain Knees
Patellofemoral Pain Syndrome, or runner’s knee, can often be resolved by strengthening the core and glutes. 

Patellofemoral Pain Syndrome (PFPS), also known as anterior knee pain or runner’s knee, is the single most common form of knee pain, yet it remains the most inexplicable.

Unlike other injuries, it doesn’t involve obvious structural damage to the knee joint. The pain itself, which can range from mild to stabbing, is the condition. This chronic irritation of the nerves under the kneecap is a result of a complex interaction between anatomical and training factors, explains Margarita Sevilla, MD, a sports medicine physician for the Ironman World Championship in Hawaii. “Overuse is often a factor, as is misalignment of the patella in relation to the hips, muscle imbalances and trauma.” Running style may also be a factor; heel strikers have a higher incidence of PFPS.

While you can’t control biomechanical factors that contribute to symptoms, there’s plenty you can do from a training perspective. “In my experience, one of the two main causes of PFPS is excessive use of shoe orthotics,” says Sevilla. “I analyze my runners’ gaits and help them find the right running shoes. And for bikers, it’s very important to have a good bike fit and make sure to use the right pedals. Everyone has different needs.”

The other common cause she points to is weak core and glute muscles. Sevilla recommends seeing a physician to rule out other sources of knee pain, such as meniscus damage or osteoarthritis, but for PFPS, she suggests doing the following exercises four to five times per week to see improvement.

Monster Walks

• Stretch a mini band around your knees.
• Bending both knees slightly, take small, lateral steps.
• Continue for one minute, switching directions at the 30-second mark. Do three sets.

Assisted Single-Leg Squats

• Face a waist-high railing, grasping it with both hands. (You can also use a suspension trainer.)
• Shift your weight onto your left foot.
• Keeping your right foot off the ground in front of you, push your butt backward and perform a deep squat on your left leg.
• Keeping your torso upright, drive through your left heel to bring your body back to the starting position.
• Do three sets of 12 to 15 slow, controlled repetitions.

Email your fitness questions to askjen@experiencelife.com.

Giveaway ends June 30, 2012. Winners will be notified by email on July 2.
[contact-form-7]

Researchers observed expectant mothers in their last trimester of pregnancy. They had one group drink carrot juice four times a week for three consecutive weeks. A different group of mothers was given carrot juice during the first two months of lactation. At six months, the babies in the study ate cereal prepared with carrot juice. The ones who had been exposed in utero — as well as the babies who had been exposed only through breastfeeding in the first two months — responded much more positively to the carrot flavor than did babies who hadn’t been exposed to it at all.

There does, however, seem to be a cutoff point for this palate malleability. Center director Gary Beauchamp, PhD, says that when they tested babies’ reactions to a bitter-tasting formula in a separate study, they found that, unless the infants were exposed to the formula before the four-month mark, they rejected it strongly and profoundly.

So if you’re pregnant or nursing a newborn, pile your plate with veggies now so you won’t have to cajole your kids to “Eat your veggies!” later.

Quick and Easy

• Peel/Grate: Toss grated or long peels of carrots with Greek yogurt, a little fresh grated gingerroot, and cayenne for a simple, tasty salad. Add a handful to cooked brown rice, salads or even soups for quicker cooking.
• Purée: To make a dip for veggies, or a spread for sandwiches or crostini, purée roasted carrots (shred or chop fine for faster cooking) with tahini, ginger and tamari.
• Glaze: Sauté carrots in olive oil; add enough chicken or vegetable stock to cover. Season with garlic and thyme, then simmer uncovered on the stovetop until glazed and tender.
• Steam: When you want simple cooked carrots, steam instead of boil and drizzle with extra-virgin olive oil or butter.
• Juice: For a vibrant-tasting juice, run two large carrots through a juicer with two stalks of celery, one tart apple and a 1-inch chunk of fresh gingerroot.
• Roast: Place carrots in a baking dish greased with coconut oil, ghee or extra-virgin olive oil. Add whole cumin seeds, salt and cayenne pepper and roast at 400 degrees F until browned and tender.

Nutrition Know-How

• A new study has shown that, as a group, yellow and orange fruits and vegetables — particularly carrots — are more effective than produce of other colors at reducing the risk of cardiovascular disease.
• Certain phytonutrients in carrots have been found to inhibit the growth of colon cancer cells. Beta-carotene, which gets its name from the carrot, is a pro-vitamin-A compound. Vitamin A helps your body fight viruses.
• Beta-carotene, which also supports the reproductive system and protects cells from free radicals, becomes more bioavailable when carrots are lightly steamed.

Kitchen Tricks

• If your carrots are slender and organic, there’s no need to peel them. More mature carrots — and those exposed to hot temperatures, sunlight or damage — can taste bitter; thinly peel off the outer layer to reveal the sweeter flesh.
•  The “baby carrots” sold at grocery stores are often mature carrots that have been peeled, whittled, packaged and shipped long distances. For fresher, tastier carrots, peel and cut your own carrot sticks and store in a little water in the refrigerator.
•  When cooking, select the color of carrots based on use. Orange, yellow and white carrots tend to hold their color when cooked with other foods. More deeply colored carrots — which get their red and purple hues from anthocyanins — tend to turn soups and stews brown.

Shopping and Storage Tips

•  Look for firm, smooth carrots without cracks.
•  You can tell carrots are freshly picked when their bright greenery is attached. But over time the greenery robs carrots of moisture and vitamins, so remove them as soon as you bring them home.
•  Store unwashed carrots in a sealed bag or container in the refrigerator to prevent moisture loss. They will usually keep for a few weeks. Slightly older carrots are still fine for soups.

Recipes!

Shredded Carrot and Currant Salad

The Middle Eastern–inspired flavors of orange flower water and cinnamon pair well with raw carrots in this quick-and-easy salad.

Serves four

• 4 cups carrots, peeled, shredded with a grater and packed
• ¼ cup dried currants
• ½ tsp. orange flower water (available at a Middle Eastern or gourmet market, as well as online)
• 2 oranges, juiced and zested
• ½ tsp. ground cinnamon
• Salt and freshly ground black pepper to taste
• ¼ cup extra-virgin olive oil

Toss the grated carrots with the currants in a medium salad bowl. In a small bowl, whisk together the orange flower water (omit if it’s not readily available), orange juice and zest, cinnamon, salt, pepper, and extra-virgin olive oil. Toss dressing with the currants and carrots. Store salad in the refrigerator until ready to serve. Keeps well for two to three days.

Curried Carrot Soup

This vibrant and velvety soup is great hot or chilled. Try it with a dollop of Greek yogurt or sour cream on top.

(Interviewed by senior editor Courtney Lewis Opdahl)

Brendan Brazier is a former professional Ironman triathlete and the creator of an award-winning line of vegan nutritional products. Brazier details his plant-based diet advice in Thrive Foods: 200 Plant-Based Recipes for Peak Health (Da Capo, 2011).

Frank Lipman, MD – Moderator Perspective

(Interviewed by senior healthy eating editor Anjula Razdan)

Frank Lipman, MD, practices internal medicine with additional training in acupuncture, Chinese medicine, functional medicine, meditation and yoga. The founder and director of Eleven-Eleven Wellness Center in New York City, Lipman’s most recent book is Revive: Stop Feeling Spent and Start Living Again (Touchstone, 2009).

Robb Wolf – Paleo Perspective

(Interviewed by associate editor jocelyn Stone)

Robb Wolf is a former biochemical researcher who studied under Paleo-pioneer Loren Cordain. Wolf is the author of the New York Times bestseller The Paleo Solution: The Original Human Diet (Victory Belt Publishing, 2010).