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Organic foods are grown without the use of potentially harmful synthetic pesticides, herbicides and fungicides. Organic agriculture is specifically designed to promote and enhance soil biodiversity by using earth-friendly agricultural methods and practices.

The "organic" label denotes the use of materials and practices that enhance the earth's natural ecological balance. According to the National Organic Standards Board, the primary goal of organic agriculture is to optimize the health and productivity of interdependent communities of soil life, plants, animals, and people by seeking to restore, maintain, and enhance ecological harmony.

The USDA, with the aid of the National Organic Standards Board, established national organic standards for the production and handling of organically produced products. These standards include strict labeling requirements. That is, if the label says

• "100% Organic"It means the (1) products must contain ONLY organically produced raw or processed material, excluding water and salt, and (2) The name of the certifying agent must appear on packages and use of their certifying seal is optional. Use of the USDA "organic" seal is optional.
• "Organic"It means (1) Product must be at least 95% organically produced ingredients. Remainder must consist of nonagricultural substances approved on the USDA's National List or non-organically produced agricultural products that are not commercially available in organic form and (2) The name of the certifying agent must appear on packages and use of their certifying seal is optional. Use of the USDA "organic" seal is optional.
  
• "Made with Organic Ingredients"Products must contain at least 70% organic ingredients. The phrase "made with organic ingredients" and a list of up to three of the product's organic ingredients or food groups may be included on the principal display panel. The name of the certifying agent must appear on packages and use of their certifying seal is optional; use of a USDA seal is prohibited.
  Any product that contains less than 70% organic ingredients cannot use the term "organic" anywhere on the principle display panel, although organic ingredients may be individually listed along with other ingredients in the ingredients statement.

About Other Labels:

• "Free-range" or "free-roaming"Stamped on eggs, chicken, and other meat, this label suggests that an animal has spent a good portion of its life outdoors. But U.S. government standards are weak. The rule for the label's use on poultry products is merely that outdoor access be made available for "an undetermined period each day." That means, if a coop door was open for just 5 minutes a day, regardless of whether the chickens went outside, the animal's meat and eggs could legally be labeled "free-range."
  
• "Natural" or "All Natural"This label does not mean organic. USDA defines "Natural" as not containing any artificial flavoring, colors, chemical preservatives, or synthetic ingredients. And the claim is not verified. The producer or manufacturer alone decides whether to use it.

For more about Organic Standards and Labeling:

Article: Organic Food Standards and Labels: The Facts from USDA Agricultural Marketing Service

Article: How "Natural" or "Free-Range" is your Food - Eco-Labels Demystified by Grist Magazine March 17, 2004

Article:Organic food: Is it worth the extra money? from MSNBC

Carbohydrate is one of the macronutrients and is our main fuel for the body. Carbohydrates have a protein-sparing effect. You need adequate carbohydrates in your diet to spare lean body mass. If carbohydrate is not available through your diet, the body will use its protein reserves (lean body mass) as fuel source. Therefore, a low calorie intake such as the low carb diet may use protein as a fuel source rather than be spared for muscle building purposes. Exercisers who are trying to improve the conditioning and fitness level of their muscles would benefit from a higher carbohydrate diet.

When signing up for Freshology, we will inquire about your physical activity including your goals. FRESHOLOGY provides you with the freshly prepared and balanced meals that provide your nutritional requirements to help you achieve your goals. Goals include muscle building, weight management, healthy diet, and reducing risk factors for diseases such as diabetes, high blood pressure, and heart disease.

You can always go to FRESHOLOGY's home page and check if we have started deliver in your area by typing your zip code. If we are not delivering to your area currently, please sign up our Mailing List and an email notification will be sent to you when FRESHOLOGY expands services to your location. We look forward to serving you in the near future.

In the past, people with diabetes were warned to avoid sugar. Experts believed eating sugar would rapidly increase blood glucose, resulting in levels that were too high. Some people even thought eating sugar caused diabetes, an idea that we know now isn't true.

Research has shown that sugar has the same effect on blood glucose levels as other carbohydrates, also called carbs, such as bread or potatoes. Calorie for calorie, sugar raises blood glucose about the same amount as other carbohydrates. Now experts agree you can eat foods with sugar as long as you work them into your meal plan as you would any other carb-containing food.

The key to keeping your blood glucose on target is to substitute small portions of sweets for other carb-containing foods in your meals and snacks. Carb-containing foods include bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, and peas. For many people, having about 45 to 60 grams at meals is about right.

Another option is to use low-calorie sweeteners in your diet. Low-calorie sweeteners are "free foods." They make food taste sweet, and have no calories and do not raise blood glucose levels. They do not count as a carbohydrate, a fat, or any other exchange. They can be added to your meal plan instead of substituted.

For further reading:

American Diabetes Association
The American Diabetes Association is the nation's leading nonprofit health organization providing diabetes research, information and advocacy. The mission of the Association is to prevent and cure diabetes and to improve the lives of all people affected by diabetes.

The Food & Drug Administration (FDA) Learn more about low-calorie sweeteners in the article "Artificial Sweeteners: No Calories... Sweet!" from FDA.

Nutrition.gov
Nutrition.gov provides easy access to the best food and nutrition information from across the federal government.

Wheat allergy refers specifically to adverse reactions involving immunoglobulin E (IgE) antibodies to one or more protein fractions of wheat, including albumin, globulin, gliadin and glutenin (gluten). These individuals must ONLY avoid wheat. Most wheat-allergic children outgrow the allergy. On the other hand, Celiac disease is a chronic digestive disorder found in individuals who experience a detrimental immune response when they ingest Gluten. Those who have celiac disease must avoid any grains that contain Gluten.

Gluten is the general term for a mixture of protein fragments found in common cereal grains such as rye, barley, oats, and wheat (including semolina, durum, spelt, triticale, and kamut). Small amounts of any of these fragments can cause intestinal damage in people with celiac disease. Current scientific consensus is that rice and corn (maize) are considered safe. In addition, millet, sorghum, Job's tears, teff, and ragi are thought to be close enough to corn in their genetic confirm this. Other grains suspected, but not proven, to be safe for those with celiac disease include buckwheat, amaranth, quinoa and rape.

For more information about Celiac Disease, please go to the following websites:

Celiac Disease Foundation

Celiac Disease Foundation provides support, information and assistance to people affected by Celiac Disease/Dermatitis Herpetiformis (CD/DH).

Gluten Intolerance Group

The mission of the Gluten Intolerance Group of North America is to provide support to persons with gluten intolerances, including celiac disease, dermatitis herpetiformis, and other gluten sensitivities, in order to live healthy lives.

Celiac Sprue Association

CSA is a member-based, 501(c)(3) non-profit support organization dedicated to helping individuals with celiac disease (CD) and dermatitis herpetiformis (DH) and their families worldwide through information, education and research.

University of Maryland Center for Celiac Research

University of Maryland Center for Celiac Research is an institution engaged in clinical care, diagnostic support, education, and clinical and basic science research in Celiac Disease.

The Food Allergy & Anaphylaxis Network

Learn the difference between celiac disease and wheat allergy.

National Digestive Diseases information Clearinghouse

Understand Celiac disease including the symptoms, diagnosis, treatments and more.

• Be consistent, 3 days per week for toning and 5 days per week for weight loss

• Follow the do's and don'ts for each body type - no exceptions!

• Stop all exercises that are not recommended for your body type (it would have worked already)

• Follow the four phases of a workout each and every time you exercise

• Make sure to include the five components of fitness with each workout

• Increase the intensity of your workouts WITHOUT adding weights or resistance

• If you are losing inches but not scale weight, your diet needs to be adjusted

• Unless you have a medical or orthopedic condition that prevents you from performing a particular exercise, learn to motivate yourself to do it anyway because if you do so, your body will improve for the better and now you'll be more apt to stick with that exercise and learn to "like" what it does for your body.

• Make sure you perform all the exercises recommended for each body type and complete them even if you are not that good with them initially; with time, you will master all of them and more ...

• Make sure you are paying extra attention to your problem areas while working out to help reduce that area even more so

  And, Bonus: Remember, your diet affects your scale weight not your body type or shape of your body...You could lose 10 pounds and still have flabby arms, hips to thighs and actually - now have more cellulite!

  
  

• You are not exercising for YOUR Body Type.

• You crank up the resistance or tension on that bike or Cross Trainer to burn more calories (or so you think)

• You are walking or jogging on an incline or hills

• Although you think you lowered the amount of weights you are lifting, you are still lifting too heavy a weight for your body type

• You are not exercising with enough frequency (4-5 days/week) if your goal is to lose weight

• You are not dividing your workout time effectively, i.e. if your goal is to lose weight 75-85% of that time should be aerobically-geared

• You choose the wrong exercises for your body type in addition to adding too much resistance/tension and/or weights to those exercises

• You think you can firm the flab on the back of your arms when in reality, you are making them bigger with your choice of exercises

• You are taking a Spin Class when you should be biking with low resistance and high speed

• You are following or mimicking your girlfriend's workout or trainer's workout and he/she doesn't have your body type or testimonials indicating that they have improved anyone's body remotely similar to yours

  And, Bonus: Your mindset is such that you never think you will be able to have a better-toned and sleeker body and thus you will never be able to rid your body of your problem areas
  

Most people with coronary heart disease have a checkered history with food. They've eaten a few too many pizzas and french fries, perhaps, and not quite enough fruits and vegetables. Maybe you can relate. Instead of feeling bad about your past eating habits, you can look ahead and teach your mind and body that food is fuel. Some of that fuel is needed to help the heart pump blood to your vital organs. A healthy diet can go a long way toward preventing a heart attack - and it might even help clear your arteries. In fact, a study suggests that a low-fat diet may be as effective as statin drugs in reducing your cholesterol.

The Healthy Diet Overview: Go Easy On Fats!

Diets are as different as people. The foods you choose depend on your personal tastes. But when you have coronary heart disease, one rule remains the same: You have to go easy on fats, especially saturated fats. Your body quickly turns saturated fat into LDL cholesterol, the "bad" cholesterol that clogs your arteries.
According to the American Heart Association (AHA), people with coronary heart disease should get less than 30 percent of their calories from fat and less than 7 percent from saturated fat. For a 2,000-calorie diet, that adds up to less than 67 grams of fat and 16 grams of saturated fat. This will be helpful in lowering your cholesterol and cutting your risk of a heart attack. Reading package labels on processed foods will tell you how many grams of saturated fat you'll get in one serving; products such as milk, cheese, and meat are also high in saturated fat, as well as cookies, pizza, and other baked foods rich in butter, cheese, or cream.

Reduce Your Trans Fats Intake

Another dangerous and damaging culprit along with saturated fats is Trans unsaturated fats. Trans unsaturated fats or trans fats - sometimes found in margarine, fast foods, and some cookies or other snack foods - increase LDL levels and lower your HDL, the "good" cholesterol that helps keep your arteries clear. A study at Harvard University suggested that replacing just 2 percent of trans fat calories with calories from healthier fats reduced the risk of heart disease by more than 50 percent. Check product labels for "partially hydrogenated vegetable oil" - that's code for "trans fat." As of January 2006, it is now a requirement for food manufacturers to list trans fats on the nutrition content labels of all their products.

"Healthier Fats"

Some types of fat can help protect your heart, they are known as "healthier fats". Monounsaturated fats found in olive oil, canola oil, and some nuts actually reduce your LDL cholesterol level and slow the progression of heart disease. Polyunsaturated fats - found in soybean oil, corn oil, and many margarines - also reduce LDL cholesterol, but they may worsen coronary heart disease by making the remaining cholesterol "stickier." Omega-3 fatty acids - found in fish such as salmon and some fish oil or flaxseed supplements - may also lower your cholesterol and actually benefit your heart. Some may notice results immediately from dietary changes.

Beyond Fats

Fats aren't the only part of your diet worth watching. If you already have heart problems, the AHA recommends getting less than 200 milligrams of cholesterol each day. You should get at least 55 percent of your calories from carbohydrates, especially complex carbohydrates. That's equal to five to seven portions of fruits and vegetables and generous amounts of whole grains every day.

Putting more fruits and vegetables into your diet shouldn't be hard work. Most people can cut their consumption of saturated fat and trans fats in half by avoiding butter, margarine, fatty meats, as well as dairy.

Until the in the 1970's we mainly used sucrose as a sweetener, especially in sodas, and consumed via food products/beverages only about 1/2 pound of fructose (mainly high fructose corn syrup) a year. In 1997 it was estimated that in the US average consumption was over 60 pounds of fructose (from sodas and sweetened foods) (data from HolisticHealthFoundation.com).
Why is fructose worse than glucose or sucrose?

1. It requires the liver to break it down and uses up a lot of energy molecules - called ATP. Thereby making people fatigued and even may lead to fatty liver disease and metabolic syndrome. Higher blood levels of fructose can be damaging to the protein in your body, as well.
2. If the body tries to absorb fructose, without any sucrose present, the lower intestine has trouble digesting it and will produce excess gas. This can lead to bloating and diarrhea!
3. People are misled thinking that the calories are what are bad about soft drinks - the Hidden Poison/Truth is that it is the high fructose corn syrup that does the damage in our system - obesity, hypertension etc.

The Dangers Of Eating Caramelized And Barbecued Foods! What are AGE'S? It stands for "advanced glycoslated end products". And ironically these AGE'S leads to AGING. The AGE'S are formed in a chemical reaction when proteins are heated together with sugars especially the fructose type of sugar. For example, in baking; we call it "toasting" - like bread crusts, but in this case. Cartelization occurs - like flan - a very dangerous food/dessert made from heating cooked milk together with sugar. When you tan a hide - and it gets stiff this is an AGE formation process. The same happens inside our bodies when our proteins are naturally reacting to too much fructose and glucose; we get stiff arteries, high blood pressure, etc. These AGE products do the damage to organs producing kidney damage, eye damage and overall organ aging. Can we ingest foods that contain AGE'S? Yes, we can easily absorb at least 10% of dietary age's" we eat. Worst - Most AGE'S are in:

1. Blackened meats, fish and poultry.
2. Burnt fat and protein and sugar in barbecued meats. All meats contain some sugars.
3. Grilled meats, SAFEST are poached or boiled or steamed meats and fish. Of the AGE"S we absorb from food 2/3 stay in the body and produce injury and tissue aging (eyes, kidneys, arteries etc).

Here are some examples of restaurant meals and nutrition information based on a standard serving. What increases the calories is oil and cheese. A teaspoon of oil is 45 calories/5 g fat and 1 oz, and cheese is ~100 caloreis/9 g fat. To reduce calories and fat use small amounts of your favorite salad dressing or try a reduced calorie version.

EXAMPLES OF RESTAURANT MEALS:

Cobb Salad

Chicken, bacon, hard-boiled eggs, blue cheese crumbles,
avocado, & salad dressing
1296 calories
100 g fat
620 g cholesterol
2499 mg sodium

Stir fry chicken over rice & vegetable egg rolls

1220 calories
64 g fat
70 mg cholesterol
2899 mg sodium

Meat Lasagna, garlic bread & dinner salad from a restaurant

1581 calories
75 g fat
201 mg cholesterol
2750 mg sodium

Vegetarian Tostada from a restaurant

Beans, lettuce tomatoes, cheese & guacamole
1416 calories
292 mg cholesterol
2100 mg sodium

Side by Side Comparison with Restaurant and Freshology:

1 Entree in a Restaurant             1 Day of Fresh Dining

>1200 calories                       1200 - 1500 calories

50-90 g fat                          <50 g fat

40-800 mg cholesterol                <300 mg cholesterol *

1000-3600 mg sodium                  <2000 mg sodium*

*Diabetes & Heart Disease <200 mg Cholesterol

*High Blood Pressure <1500 mg Sodium

Info Provided by FRESH Expert:
Meg Werner Moreta, MS RD CDE
7/19/2006

Nutritionists agree that one of the toughest health goals is getting people to re-program their eating habits. It takes considerable effort to change old habits like overeating, skipping meals and not getting enough vegetables and fruits in the diet. Too many people are stuck in the rut of relying on packaged and fast foods because they don't have the time or desire to prepare meals and shop twice a week. This is evident in the obesity and diabetes epidemic that threatens to reduce quality of life and shorten the life expectancy of millions of Americans.

If you are struggling with these issues, Freshology home delivery of nutritionally balanced meals is worth considering. It's an investment in your health. You will immediately begin to enjoy the benefits of three carb-controlled meals and a snack per day with the right amount of calories for your weight goals.

Most people consume far too many calories for the amount of energy expended. If you look at the Nutrition Facts panel on packaged foods you will see that the information is based on a 2,000 calorie diet. Sometimes additional information is given for 2,500 calories. Most Americans are consuming in excess of 3,000 calories per day.

The best way to reduce body fat is to cut calories from fat, sugars and other refined carbohydrates. Nutritionists at Fresh Dining can help you determine the correct number of calories for weight-loss.

Freshology is a carb-controlled dietary plan. Studies support the idea that limiting carbohydrates is an effective strategy for managing weight. Starchy carbohydrates such as bread, potatoes, rice and pasta are calorie dense and produce a high glycemic response that can cause sharp rises in the blood sugar level. Vegetables and fruits, on the other hand, have a high water content and are antioxidant-rich. They are the superstars of nutrition.

I subscribe to the time-tested rule of three meals and one or two snacks per day. Some people mistakenly believe that eating only one meal a day will help them lose weight. This is absolutely the wrong approach. Daily calories should be spread out over the day. The goal should be to eat just enough to get you to your next meal-not too much, and not too little. The advantage is that you will have more even blood sugar and insulin levels, which will sustain your energy and minimize fat storage. This will be easy to accomplish when all of your meals are provided by Fresh Dining.

Ken Babal, C.N.
Head Nutritionist of Exclusive Trainers
323-330-0574
5900 Wilshire Blvd. Suite 2600 Los Angeles, CA 90036

In 2005 the California senate amended the definition of physical therapy to expressly include "the promotion and maintenance of physical fitness to enhance the bodily movement related to health and wellness of individuals through the use of physical therapy interventions". Now, with these changes, the physical therapist is clearly authorized to perform physical therapy interventions for the purpose of wellness and fitness. Services related to wellness and fitness may include instruction in general flexibility and strength and conditioning exercise programs (Note: The statement above was provided by the Physical Therapy board of California).

Why use a P.T. for fitness and wellness services? A significant advantage a physical therapist has over today's fitness instructor is the unparalleled depth of education related to the health sciences. Also, the fact that a physical therapist can address both medical conditions and wellness issues broadens the scope of treatment for those who want a more comprehensive approach. Lastly, with a medical doctor's prescription, a physical therapist can bill health insurances thus easing the financial burden of a wellness/rehab program.

For more information and/or questions regarding physical therapy and how you can begin a wellness/rehab program, contact Shawn Finnegan P.T. at(310)902-4060 or e-mail:
shawn@shawnfinnegan.com

Ingredients for Roasted Turkey:

• 1 6-8 pound fresh or thawed turkey breast on the bone with skin
  
• 1 tablespoon chopped fresh sage
  
• 1 teaspoon chopped fresh garlic
  
• 1 tablespoon chopped fresh rosemary
  
• 1 teaspoon kosher salt
  
• 1 teaspoon fresh cracked black pepper
  
• 1/8 cup olive oil

Directions for Roasted Turkey:

1. Preheat oven to 350'F
   
2. Rub turkey breast with olive oil & then fresh herbs, garlic, salt and pepper.
   
3. Place on a rack in a shallow baking dish. Preferably place on rack made of celery stalks, peeled carrots & onion slices.
   
4. Loosely cover with foil for first 45mins - 1hour. Save foil when you remove it.
   
5. Bake until thickest part of breast reaches 150'F, approx 2 1/2 - 3 1/2 hours.
   
6. Remove from oven when internal temp of 150'F is reached & cover with saved foil.
   
7. Let turkey rest for 20 minutes and temp of turkey should continue to rise to 165'F. It is ready to carve.
   
8. If you are uncomfortable waiting for temp to rise outside of the oven leave turkey in oven until internal temp reaches 165'F. Let rest for 20 minutes before carving.

Ingredients for Haricot Verts:

• 20 ounces haricot verts
  
• 1/4 cup chopped shallots
  
• 1 tablespoon lemon zest
  
• 1/4 cup olive oil
  
• salt & pepper to taste
  
• recipe for haricot verts continued on next page

Directions for Haricot Verts:

1. In large saute pan heat olive oil.
   
2. Add shallots and haricot verts.
   
3. Saute until just tender then add lemon zest, salt and pepper.
   
4. Quickly remove from heat and set aside until ready to serve.

Ingredients for Yam Puree:

• 2 Pound peeled & cubed garnet yams
  
• 1/4 cup olivio
  
• I tablespoon brown sugar
  
• 1 cup organic 1% milk
  
• 1/2 teaspoon ground cinnamon

Directions for Yam Puree:

1. Put yams and enough water until just covered in a medium sauce pan. Simmer on medium until yams are tender approx. 30 minutes.
   
2. Remove form heat and drain.
   
3. Place in mixing bowl quickly with other ingredients. Beat on medium-high with hand mixer.
   
4. Set aside until ready to serve.

Ingredients for Cranapple Chutney:

• 4 medium granny smith apples, peeled, cored and diced
  
• 1 whole star anise
  
• 1 whole cinnamon stick
  
• 2 whole cloves
  
• 1 cup fresh cranberries
  
• 1 tablespoon orange zest
  
• 1/2 cup olivio
  
• 1 cups orange zest

Directions for Cranapple Chutney:

1. In a medium sauce pan heat olivio and add cloves, star anise and cinnamon stick. Cook for 1 minute.
   
2. Add apples and cranberries and cook for another 2-3 minutes.
   
3. Add orange juice and bring to a boil.
   
4. Let simmer on low until apples and cranberries breakdown and liquid is reduced by 1/2 approx. 20-30 minutes.
   
5. Add orange zest and cool. Remove cinnamon stick, star anise and cloves before serving.
   

Butternut Soup Ingredients:

• 16 ounces peeled & diced butternut squash
  
• 1 cup diced yellow onion
  
• 2 tablespoons olive oil
  
• salt & white pepper to taste
  
• 2 cups low-fat plain soymilk
  
• 2 cups organic vegetable broth
  
• 1/2 cup Olivio
  
• 1 whole cinnamon stick
  
• 1 teaspoon fresh thyme
  
• Spiced Pepita Garnish (see recipe below)
  
• Cider Cream Garnish (see recipe below)

Butternut Soup Directions:

1. Heat oven to 350'F
   
2. In a bowl toss butternut squash & onions with olive oil, salt and white pepper
   
3. Place butternut squash & onion in baking dish and bake until golden brown and very tender. Approx 45mins-1hour.
   
4. Remove from baking pan & place in pot with all other ingredients & bring to a boil & simmer for 5 minutes. Remove from stove.
   
5. Remove cinnamon stick from soup and then place in blender. Carefully blend until smooth.
   
6. Taste to adjust salt & pepper. While blending if soup cooled too much put back in pot and warm.
   
7. Serve in a bowl drizzled with cider cream & sprinkled with pepitas.

Spiced Pepitas Ingredients:

• 4 ounces raw pepitas (pumpkin seeds)
  
• 2 tablespoons sugar-free maple syrup
  
• 1/8 teaspoon sumac
  
• pinch of cayenne pepper (optional)

Spiced Pepitas Directions:

1. Heat oven to 200'F
   
2. In a bowl toss pepitas with all ingredients
   
3. Place pepitas in a shallow baking dish and spread evenly in 1 layer.
   
4. Bake until golden brown 30-45mins. Toss in pan every 15-20mins.

Cider Cream Ingredients:

• 1 cup fresh apple cider
  
• 1 cup low-fat sour cream

Cider Cream Directions:

1. Place both ingredients in a bowl. Gently stir until cider is incorporated into the sour cream.
   

Ingredients for Salad:

• 16 ounces Organic Scarborough Farms Mixed Greens
  
• 1/2 cup dried cranberries
  
• 1/2 a red onion, julienned
  
• 1 cup canned hearts of palm, drained
  
• 4 whole poached pears cut into fans (see recipe below)
  
• 4 ounces Cypress Grove Goat Cheese
  
• 1 cup candied walnuts (see recipe below)
  
• 1 cup fresh pomegranate seeds
  
• 1/3 - 1/2 cup (plus a little extra) balsamic vinaigrette (see recipe below)

Directions for Salad:

1. In large bowl toss together mixed greens, cranberries, onions, heats of palm, goat cheese & 1/3 cup vinaigrette. All ingredients should be lightly coated with dressing. May need more or less dressing.
   
2. Divide among 8 chilled plates.
   
3. Arrange 1/2 a poached pear, nuts & pomegranate seeds on top of tossed salad. Drizzle a small amount of vinaigrette on top of arrangement.

Ingredients for Poached Pears:

• 4 medium Bartlett pears
  
• 1 cup port wine
  
• 1 whole cinnamon stick
  
• 1 tablespoon vanilla bean puree
  
• 3 cups water
  
• 1/2 cup agave nectar (or honey)

Directions for Poached Pears:

1. Peel pears, cut in half & core.
   
2. Place all ingredients including pears in sauce pan. Make sure pears are completely covered by liquid.
   
3. Bring to a boil & then simmer on low until pears are tender about 25-30 minutes. Remove pears & let cool. Do not throw out poaching liquid.
   
4. After pears have cooled cut 7-8 thin slices about 1/2 inch away from top of narrow end of the pear. Gently spread slices into a fan shape while still attached to top of pear. Set aside for salad.
   
5. Reduce poaching liquid for 10-15 minutes or until reduced by at least 1/3

Ingredients for Candied Walnuts:

• 1 cup walnuts
• 1/2 cup sugar-free maple syrup

Directions for Candied Walnuts:

1. Toss walnuts with maple syrup in a small bowl.
   
2. Place in hot saute pan. Toss over medium heat for no more than 3-4 minutes. Set aside to cool.

Ingredients for Balsamic Vinaigrette:

• 1/2 cup balsamic vinegar
  
• 1/2 cup of reduced & cooled poaching liquid from the pears
  
• 1 cup extra virgin olive oil
  
• 1/4 teaspoon kosher salt
  
• 1/8 teaspoon fresh cracked black pepper
  
• 1 tablespoon dijon mustard

Directions for Balsamic Vinaigrette:

1. Put all ingredients except for olive oil into a medium mixing bowl.
   
2. Slowly drizzle olive oil into bowl while whisking to emulsify vinaigrette