CONTENTS
* 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 week.

* Laugh more. 

HEALTHY RECIPES 

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

Salad:
4 large beets
¼ cup toasted pumpkin seeds
1 bunch kale
3 scallions
1 medium carrot

Dressing:
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.

Beet and Kale Salad (the SLACKER version)