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November 17, 2003 - Issue #006
TABLE OF CONTENTS
1) Happy Healthy Thanksgiving
2) Healthy Recipe of the Month
3) Your Healthy Eating Support Group Tips
4) Healthy Products and Services
Happy Healthy Thanksgiving
This is the time of year when we stop
to give thanks for all the good
in our lives. It's only natural that we would want to be healthy and to be thankful for our health, now
and in the future. To achieve and maintain our good health, it is important that we
As you are planning for Thanksgiving Day,
to include healthy food in your Thanksgiving
If you haven't tried it before, you're in
for a pleasant surprise at how delightfully
delicious the healthier, more
nutritious versions of the traditional
Thanksgiving fare taste.
Here are 7 healthy tips for a deliciously
1. Thaw your turkey safely - in the
refrigerator, or in cold water. Cook at
325 degrees F until the thickest part of
the thigh is 180 degrees F, the thickest
part of the breast is 170 degrees F and the
middle of the stuffing, if stuffed, is
165 degrees F.
For more information on safe turkey cooking,
go to http://www.fsis.usda.gov/OA/pubs/tbcook.htm
2. Cook the dressing in a glass baking dish
in the oven instead of in the turkey. If
you do cook it in the turkey, remove the
dressing immediately when the
turkey is done.
3. Skip the gravy.
4. Sweet potatoes are sweet on their own,
without additional sweetening. Bake
your sweet potatoes whole or bake in a
baking dish with apples (see recipe below).
5. Instead of mashed potatoes, get the tiny
red potatoes and steam them. They are
delicious without any seasonings or sauces.
6. Have a large tossed salad with at least
7 different vegetables. Toss with extra
virgin olive oil, raw unfiltered apple
cider vinegar, Celtic Sea salt and Italian
herbs or other herbs of your choice.
7. Steam broccoli until crisp tender and
still bright green.
your comments or questions about this discussion.
I cannot answer each
question individually, but I will attempt to
address questions in the next newsletter.
Healthy Recipes of the Month
Sweet Potatoes with Apples
Preheat oven to 350 degrees F.
3 medium sweet potatoes
3 medium organic Yellow Delicious apples
Wash well and cube, leaving skins on.
Then place in an 8"x8" glass baking dish,
preferably with a glass lid.
1 1/2 cups organic apple juice
1 1/2 tsp. ground cinnamon
Pour over apple and potato mixture. Then
cover and bake at 350 degrees F until soft.
Ayurvedic Cooking for Westerners
by Amadea Morningstar.
If the above link doesn't work, copy "http://www.amazon.com/exec/obidos/ASIN/0
914955144/foodaddiashop-20" into the address line on your browser.
3 cups organic yellow delicious apples,
washed, cored and sliced
2 Tbsp butter
1 Tbsp fresh lemon juice
1 tsp cinnamon
1/8 stevia powder
Place apple slices in pie shell.
Dissolve stevia in lemon juice. Sprinkle over
apples in pie shell. Sprinkle cinnamon over
apples and dot with butter.
1 cup freshly ground buckwheat flour, sifted (see below "To grind your own flour")
1 cup freshly ground brown rice flour, sifted
1 tsp. Celtic Sea salt
Mix together in a bowl.
In a separate bowl, beat together
1/3 cup safflower oil
1/2 cup hot water
1 Tbsp lecithin granules
Pour liquid ingredients over dry ingredients
and mix gently, only long enough for all
ingredients to be mixed together. Mixing
too long will make the crust hard.
Put half the dough between 2 pieces of
plastic wrap and roll. Remove the top piece
of plastic wrap and put the pie pan upside
down over the center of the dough. Flip over
and press the dough into the pie pan.
Put the apple mixture into the bottom crust
then roll the top crust the same way as the
bottom crust and carefully place it on top.
Make 6 or 8 slits in the top and pinch the
top and bottom crust together around the
edges of the pie pan.
Bake 40 to 45 minutes at 350 degrees F.
To grind your own flour:
For the freshest flour with the most
nutrients, grind your grains in a flourmill,
Vita Mix or blender. It only takes an extra
5 or 10 minutes and the extra nutrition is
worth it. To grind it in a Vita Mix or
blender, put in 1 cup each of raw buckwheat
groats and brown rice. Run the Vita Mix on
low or the blender on grind for 5 minutes.
Sift after grinding. Put the unused flour in
a tightly covered glass jar and store in the
refrigerator. If possible, use the remaining
flour within a few days to retain the
Your Healthy Eating Support Group Tips
Chew your food good and savor
the taste before you swallow. You will be
satisfied and not be so tempted to
Use stevia to sweeten in your cooking and
Avoid Aspartame and other artificial
In place of 1 cup of sugar, use
1/3 to 1/2 tsp. of Wisdom of the Ancients Stevia Powder, or
1 tsp. of Wisdom of the Ancients Stevia Clear Liquid, or
1 Tbsp. Wisdom of the Ancients Whole Leaf Dark Concentrate
Healthy Products and Services
HEALTHY EATING: For Extremely Busy People Who Don't Have Time For It
tells you what's healthy and what's not in a clear, concise and
easy-to-use format. It gives you a system so easy to use that you
can't help but succeed at eating healthfully. In less than 15 minutes,
you will know how to choose healthy food and be on the right track to
If the above link doesn't work, copy
"http://www.bookmasters.com/marktplc/00084.htm#HEALTHY" into the address
line on your browser.
Healthy Eating Coaching
If you would like personal, one-on-one help to get yourself
eating healthfully, I offer healthy eating
coaching/nutritional consulting services by telephone. The first
session is free. You just have to pay for the call.
To schedule your no charge evaluation,
send me an e-mail
with NO CHARGE EVALUATION in
the subject line. Tell me what your
concerns are, what times you are available, and what time zone
you're in. I will send you an e-mail with your appointment date
and time, and the phone number for you to call.
Written by Christine H. Farlow, D.C.
Your Personal Online Healthy Eating Coach
(c) copyright 2003 HealthyEatingAdvisor.com