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Issue #006-- Happy Healthy Thanksgiving
November 18, 2003

Healthy Eating Tips!
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November 17, 2003 - Issue #006


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 eat healthfully. As you are planning for Thanksgiving Day, remember to include healthy food in your Thanksgiving meal.

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 healthy Thanksgiving:

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

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.

Send me
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.

Mix together
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.

Adapted from Ayurvedic Cooking for Westerners by Amadea Morningstar.

If the above link doesn't work, copy " 914955144/foodaddiashop-20" into the address line on your browser.

Apple Pie

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 maximum nutrition.

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 overstuff yourself.

Use stevia to sweeten in your cooking and baking recipes. Avoid Aspartame and other artificial sweeteners.

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 eating healthfully.

If the above link doesn't work, copy "" 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
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