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Heartland Naturopathic Clinic Email Newsletter - January 2003
The following is an issue our email
newsletter with helpful information on staying well and our practices.
They include articles on home care, natural healing, cured cases,
commentary on current issues in the field of health care and medicine
and other interesting and useful information. If you are interested in
receiving this newsletter simply send your email address, name and a
request asking to be added to our email address list to: Staff@HeartlandNaturopathic.com.
* New Years Resolutions for Better Health
* Healthy Recipes
NEW YEARS RESOLUTIONS FOR BETTER HEALTH
So how are the New Years Resolutions going? Lost
that 10 pounds yet? Started exercising yet? My New Years Resolution was
to get this newsletter out in the first week of 2003. So you can see how
well I did with my resolution. Regardless of what your resolutions were
here are some simple suggestions that we can all accomplish that will
maximize health benefits with minimum effort.
Eating a wholesome diet is one of the best things
we can do for our health. By including foods that are high in vitamins
and minerals we can support optimal health for our bodies and minds and
reduce the risk of chronic disease. Here are some healthy suggestions to
improve your diet that anyone can incorporate very easily.
* Add berries to your diet to replace sweets.
Strawberries, blueberries, raspberries, cherries and dark grape are all
good sources of vitamin C and bioflavonoids. Getting organic berries
would be the best and frozen is fine. But avoid the regular use of fruit
juice. Fruit is great but once you concentrate all of that sugar into a
drink it changes everything. While juice is better than soda pop or
Kool-Aid, it still causes an unhealthy rise in your blood sugar.
* Replace pop or coffee with green tea or a green
drink. Easier yet, drink water.
* If you would like to include more soy in your
diet but hate tofu, try tempeh. Tempeh is a traditional soy product that
has more texture and some say more flavor than tofu. Try the blackened
tempeh at McFosters Natural Kind Café or use the recipe for tempeh
tacos you will find below.
* Eating at least one extra vegetable a day.
Preferably something colorful like dark leafy greens or beets.
* Reduce caloric intake by 10%. This is very easy
to do by simply replacing fruits for sweets and sugary foods and eating
whole grains instead of white flour and starchy foods.
* Add omega 3 fatty acids to your diet by eating
more fish and flax.
* Eat breakfast.
* Walk or get some form of exercise 3-4 times a
* Laugh more.
1 pound tempeh (2 8-ounce packages)
3 tablespoons olive oil
3 tablespoons tamari
¼ cup lime juice
1 tablespoon Mexican seasonings
1 onion, chopped
¼ cup chopped cilantro
12 taco shells
Optional taco fixings: shredded lettuce, sprouts,
salsa, feta cheese, avocado slices.
Crumble, chop or grate tempeh into small pieces in
a mixing bowl. Combine 1 tablespoon of the olive oil, tamari, lime juice
and seasonings in a small bowl and pour this marinade over the tempeh.
Let stand 10 to 30 minutes.
Heat the other tablespoons of oil in a large
skillet. Add onion and sauté until soft. Add marinated tempeh and keep
mixture moving in the pan until tempeh turns golden brown. Add chopped
cilantro just prior to serving. Warm taco shells and fill with tempeh
mixture and your favorite fixings.
Preparation time: 30 minutes to marinate, 15 minute
to make tacos. Makes 6 - 8 servings
and Kale Salad (the fancy version)
4 large beets
¼ cup toasted pumpkin seeds
1 bunch kale
1 medium carrot
3 tablespoon extra-virgin olive oil
2 tablespoons balsamic vinegar
¾ teaspoon Dijon mustard
¼ teaspoon freshly ground pepper
1 tablespoon chopped fresh basil
1 teaspoon finely diced garlic
Wash beets and bring to a boil in a large pot.
After boiling bringing to a simmer, continue to simmer for one hour,
until tender. Let cool, then peel beets and cut into ¾ inch pieces.
In the meantime, lightly toast the pumpkin seeds by
placing them in a dry skillet and cooking over medium heat. Constantly
stir the seeds to ensure even cooking. When they begin to pop and give
off a nutty aroma, they are ready. Set aside to cool.
Wash kale and place in a large pot of boiling water
for 30 seconds. Place in strainer and cool with cold water, cut into
bite size pieces. Finely dice the green onions and peel the carrot.
Slice into 1/8-inch rounds.
Place all dressing ingredients in a bowl and mix
well with a wire whisk. In a separate bowl place chopped beets, chopped
kale, diced green onions, sliced carrots and pumpkin seeds. Add dressing
and toss gently. Serve chilled. Makes approximately six servings.
and Kale Salad (the SLACKER version)
4 large beets
¼ cup of whatever seeds or nuts you have lying around
1 bunch kale
3 diced scallions or 1 tbsp chopped red onion
1 medium sliced carrot
A bottle of your favorite oil and vinegar salad dressing
Wash beets and steam in a large pot until soft.
After soft add the washed kale and steam for an additional 30 seconds.
Let cool, then cut beets and kale into small pieces. Place the chopped
beets and kale, diced onions, sliced carrots and your seeds or nuts into
a bowel and add the dressing and toss. Serve chilled. Makes
approximately six servings.
Many of the supplements specifically
mentioned in these articles can be ordered from us by calling (402)
391-6714 or can be found at your local health food store and various