Soup is a delicious food for the winter. You and your family can enjoy this Thai recipe, Tom Yum Kung soup, which is being studied for its immune enhancement.
Dr. Karen Spencer Dees, PhD
Holistic Board Certified
www.KarenSpencerDees.com
Thai Soup to Nourish the Immune System
Eating for the Winter
Just as the season changed to winter, so should your foods.
Food Fit does a wonderful job of highlighting which fruits to eat during the winter as well as a winter squash soup recipe to warm the body.
You may find this delicious winter soup by Epicurious to be a wonderful winter companion for keeping your body healthy and strong.
Written in 1999, Janet Charatan shared 5 key foods for winter which still stand true today.
Regardless of the season, take a moment to read my healthy eating tips which can provide you with a solid understanding on creating a healthy diet year-round.
Dr. Karen Spencer Dees, PhD
Holistic Board Certified
www.KarenSpencerDees.com
2009 Post-Convention Sunrider Product Fair!
SPECIAL EVENT: Saturday, October 3, 2009, 10:00 AM to 2:00 PM
Where… Courtyard by Marriot (exit 88 off of 540) in Bentonville, Arkansas, 1001 McClain Road (479-273-3333)
Dr. Karen Spencer Dees, PhD, The Family Nutritionist, Holistic Board Certified
Special Event: Saturday, October 3, 2009, 10:00 AM to 2:00 PM
Join us in welcoming Dr. Karen Dees, PhD., and IBO Golden Group Director for Sunrider International to NWA. She is fun, exciting, and informative as she offers nutritional information helpful to our families. Experiencing is believing! …and YOU WILL experience Sunrider’s phenomenal products during demonstrations.
Dr. Karen Spencer Dees, PhD
The Family Nutritionist/Holistic Board Certified
Through first-hand experience, Dr. Karen Spencer Dees has learned that the path to health is often a long, winding road before arriving at a destination that offers hope, balance and renewal. In an article written in The Morning News, Nov. 25, 2000, Reporter Jackie Holston captured Dr. Karen Spencer Dees’ personal journey to balance and the events that would launch her into helping hundreds of thousands of people worldwide to reclaim their health and their zest for living.
Karen is a Doctor of Holistic Nutrition, has a B.S., M.S. and Doctorate of Nutrition from Clayton College with high honors in all three degrees. Currently she sits on the board of the National Association for Nutrition Professionals, Board Certified by the American Alternative Medical Association and American Association for Drugless Practitioners and a member of the American Holistic Health Association.
Karen has received national distinction for her work in Women’s Health. She is author of “Eating Right for Your Hormonal Health, A Manual for Endometriosis and Other Endocrine Disorders”, along with other nutritional health programs. She is currently in Private Practice in Framingham, MA specializing in Holistic Nutrition for the Family. Karen and her husband Jeff have four beautiful children, three sons and one daughter.
Karen brings experience not only in Holistic Nutrition but business management with her own nutritional practice and a thriving business Dees International Marketing. She is a passionate advocate of Nutrition and better health for the entire family, believing that the Nutritionist is as important to the family as the Medical Practitioner. Standards must be kept high along with offering educational opportunities.
Other Credentials include:
Adjunct Professor with Clayton College of Natural Health
Board Certified in Holistic Nutrition
Curriculum Writer for Clayton College of Natural Health
Chamber of Commerce
Sunrider IBO: $5.00 Guest: FREE
Please PRE-REGISTER by 4:00 pm, Thursday, October 1st. Space is limited!
Call one of the following:
Carolyn Hook 479-273-7363
Carol Hemphill 479-685-3670
Roberta McMaster 479-721-6009
At 6:00 PM, join Dr. Dees and others for supper at a local restaurant (TBA), and she will teach us more about how and why the Sunrider opportunity is relevant and profitable for so many in today’s economy. (Dutch treat)
Dr. Weil’s Garlic Broth Recipe
Garlic Broth
Serves 4
Nutrients Per Serving
Calories: 110.0
Protein: 5.5 grams
Fat: 5.2 grams
Saturated Fat: 0.7 grams
Monounsat Fat: 3.7 grams
Polyunsat Fat: 0.5 grams
Carbohydrate: 11.0 grams
Fiber: 0.4 grams
Cholesterol: 0.0 mg
Vitamin A: 14.4 IU
Vitamin E: 0.6 mg/IU
Vitamin C: 6.6 mg
Calcium: 52.9 mg
Magnesium: 19.7 mg
Description
Garlic is an herb with remarkable medicinal properties – and it tastes great, too. It acts as a cardiovascular tonic, lowering blood pressure and cholesterol levels and inhibiting blood clotting. It’s also a powerful germicide and may even protect against some carcinogens. The smell of garlic cooking has extremely positive associations – it’s comforting and homey. If you eat garlic regularly (and with a good attitude), you won’t smell of it. It’s better for you in its natural state – raw or lightly cooked – rather than dried as powder or in capsules. Enjoy the smell, taste and healthful effects of the whole, fresh herb. Sip a warm mug of this flavorful broth as is or use it as a base for other soups.
Ingredients
8 cups vegetable stock
1 1/2 tablespoons extra-virgin olive oil
1 whole head garlic, cloves peeled and coarsely chopped
1 bay leaf
1/4 teaspoon dried thyme
Pinch dried sage
Salt to taste
Instructions
1. To the vegetable stock, add the olive oil, bay leaf, garlic, thyme and sage.
2. Bring to a boil, reduce heat, cover and simmer for 30 minutes. Add salt to taste.
3. Strain and serve.
Visit Dr. Weil’s website for more recipes.
Dr. Weil’s Lentil Soup Recipe
Enjoy this healthy lentil soup recipe from Dr. Weil
Serves 6
Nutrients Per Serving
Calories: 175.9
Protein: 8.1 grams
Fat: 5.8 grams
Saturated Fat: 0.8 grams
Monounsat Fat: 3.8 grams
Polyunsat Fat: 0.8 grams
Carbohydrate: 25.2 grams
Fiber: 8.7 grams
Cholesterol: 0.0 mg
Vitamin A: 8,600.9 IU
Vitamin E: 1.3 mg/IU
Vitamin C: 14.9 mg
Calcium: 61.9 mg
Magnesium: 44.2 mg
Lentil Soup
Description
Lentils are a staple in Middle Eastern and Indian cooking and make a thick, rich and delicious soup. They’re also a good source of fiber and magnesium and the quickest legume to cook. With bread and a salad, this soup makes a whole meal. On a cold night, a filling soup like this is perfect nourishment for warming body and soul.
Ingredients
1 pound lentils
1 bay leaf
3 large carrots, peeled and sliced
2 stalks celery, chopped
1 large onion, chopped
2 cups crushed tomatoes (fresh or canned)
2 tablespoons extra-virgin olive oil
Salt and pepper to taste
Vinegar (red wine, cider or balsamic, optional)
Instructions
1. Pick over lentils to remove any stones, dirt, or other foreign objects. Rinse them well in cold water and place in a large pot with enough cold water to cover lentils by 6 inches. Add the bay leaf.
2. Bring to a boil, skim off foam, lower heat, and boil gently, partially covered, until lentils are just tooth-tender, 20-30 minutes.
3. Add carrots, celery, and onion to the lentils. Cook partially covered till carrots are tender, about 20-30 minutes.
4. Add crushed tomatoes, olive oil, and salt and pepper to taste. Simmer, partially covered, until lentils become very creamy and soft. Stir occasionally and add boiling water if necessary to prevent sticking.
5. Remove bay leaf before serving. If you like, stir in a little vinegar just before serving.
Lycopene in Tomatoes & Prostate Cancer
Article compliments of HealthCastle.com
Written by Gloria Tsang, RD
Lycopene, a powerful antioxidant, is found abundant in tomatoes and tomato products. Studies found that lycopene may help reduce some cancer and heart disease. The most compelling evidence so far is the role of lycopene in prostate cancer prevention.
In a study of over 40,000 health professionals, Harvard investigators found that men who ate more than 10 servings tomato-based foods daily (like cooked tomatoes and tomato sauce,) had a 35 percent lower risk of developing prostate cancer than those who ate the least amount of these foods. The benefits of lycopene was more pronounced with advanced stages of prostate cancer.
In another study of prostate cancer, researchers looked at blood levels of lycopene and found that the risk of developing prostate cancer, especially aggressive cancer, decreased with increasing blood lycopene levels. Men taking 50mg of lycopene daily had significantly higher level of lycopene. In this study, researchers found that high level of lycopene in the blood was associated with low PSA (prostate specific antigen) levels. High PSA levels in blood are often a sign of prostate cancer.
Enjoy the benefits of lycopene by eating more tomatoes and processed tomato products. Indeed, research showed that lycopene is better absorbed by the body when tomatoes are processed. It is due to the fact that lycopene is bound to tomato’s cell structure; processing releases lycopene from the cell structure.
Lycopene Content in Foods (mg/100g)
Tomato Paste
42.2
Spaghetti Sauce
21.9
Chili Sauce
19.5
Tomato Ketchup
15.9
Watermelon
5 – 11.1
Tomato Juice
9.5
Pink Grapefruit
4.0
Raw Tomato
3.0
Possible Benefits of Fish Oil on People With Diabetes
Article compliments of Health Castle
(HealthCastle.com) Researchers from the Norwegian University of Science and Technology in Norway studied the effect of fish oil supplements on blood lipoprotein in 26 people with Type 2 diabetes. The study participants were assigned to take either fish oil or corn oil supplements. Size and concentration of lipoproteins subclasses (several blood cholesterol markers) as well as insulin sensitivity were measured after nine weeks of supplementation. High doses of fish oil reduced the size and concentration of several lipoprotein subclasses while lowering insulin sensitivity. Results of this study were published online on the European Journal of Clinical Nutrition website on Feb. 28, 2007.
Editor’s Note – Multiple Benefits of Fish Oil and Omega 3
Benefits of fish oil and omega 3 fatty acids are well known for their role in heart disease prevention. The American Heart Association advises heart disease sufferers and people with high triglyceride levels to take fish oil supplements. Recent studies suggest that fish oil may prevent dementia and ease depression. Clinical studies regarding the effects of fish oil on diabetes are still preliminary, however.
How much Fish Oil? For heart health benefits, experts suggested to aim for 250 milligrams as EPA/DHA from fish source a day. One three ounce serving of fatty fish, such as salmon or mackerel, provides more than 1000 milligrams alone. For people with documented heart disease or high levels of triglycerides, the American Heart Association suggests 1,000 milligrams per day and 2,000 to 4,000 milligrams per day, respectively.
Your Heart & The Benefits of Flaxseed
Article compliments of HealthCastle.com
Benefits of Flaxseed in Heart Disease
Written by Gloria Tsang, RD
Published in Nov 2004; Updated in Aug 2006.
Benefits of Flaxseed – Cholesterol lowering
Flaxseed’s high content of alpha linolenic acids has made the ancient it become our modern miracle food. Alpha linolenic acid is a type of plant-derived omega 3 fatty acid, similar to those found in fish such as salmon. Studies showed that flaxseed can lower total and LDL cholesterol (the Bad cholesterol) levels. Flaxseed may also help lower blood triglyceride and blood pressure. In addition, it may also keep platelets from becoming sticky therefore reducing the chance of a heart attack.
Other Benefits of Flaxseed
Aside from alpha linolenic acid, flaxseed is rich in lignan. Lignan is a type of phytoestrogen and also provides fiber. Researches reveal that lignan in flaxseed shows a lot of promise in fighting disease — including a possible role in cancer prevention especially breast cancer. It is thought that lignan metabolites can bind to estrogen receptors, hence inhibiting the onset of estrogen-stimulated breast cancer.
Recent studies also showed positive benefits of flax seed oil in IBD (Crohn’s Disease and Colitis). Flax seed oil seems to be able to heal the inner lining of the inflamed intestines.
Moderately include flax seed in your diet. Indeed, a lot of food products contain flaxseed such as bread, cereal and bakery goods. Bakers may use flax seed flour or include flaxseed in baking.
5 Tips to include flaxseed in home cooking:
1. Sprinkle ground flaxseed on your cereal and salads
2. Substitute flaxseed mixture for eggs in home baking such as muffin and pancake (1 tbsp milled flaxseed, plus 3 tbsp water = 1 egg). Final products will have less volume and taste gummier
3. Include in other recipe when nutty flavor is preferred
4. Substitute flaxseed oil for other oils
5. Try this Flaxseed cracker recipe provided by the Flax Council of Canada
Can Eating Salmon Help Your Cholesterol?
This article and recipe is compliments of HealthCastle.com
Can eating Salmon help lower your blood cholesterol?
Written by Gloria Tsang, RD
Published in Sep 2002: Updated in Jul 2005
High cholesterol! This term seems to be highly used when dealing with today’s health topics! It is the yellowish material in your arteries which narrows the blood vessels. But they are not all bad for you. You can lower the bad type of cholesterol (LDL – low density lipoprotein) and increase the good type of cholesterol (HDL – high density lipoprotein) by altering your diet. LDL is responsible for clogging your blood vessels and HDL helps to “exile” the LDL to the liver where LDL is “destroyed”. Hence it is beneficial to have higher level of HDL and less LDL in your blood.
Omega-3 fatty acids found in salmon is an excellent source to boost up HDL in your blood stream. Omega-3 fatty acid is, indeed, a type of polyunsaturated fatty acids which can only be supplied by food sources. A study chaired by Gary J. Nelson, Ph.D., of the U.S. Dept of Agriculture’s Western Human Nutrition Research Center in San Francisco, showed that HDL increased by 10% by just eating 20 days of a high salmon diet!
Moderation is the key. Include salmon (or other fish with high omega-3 content such us sardines and tuna) to your meals occasionally and enjoy its health benefits.
Salmon oil supplements are available on the market. Check with your doctor before consuming these pills as a single pill is more concentrated in Omega 3 fatty acids than 1 serving of salmon.
Caution: Do not take salmon oil supplements if you are taking a blood thinner drug as salmon oil supplements may further thin your blood.
Healthy Recipe from Mayo Clinic
This recipe is reprinted from Mayo Clinic’s website, which you can visit for more recipes and information.
Recipe: Edamame and summer bean salad
Dietitian’s tip:
Not your typical bean salad, this bright side dish made with fresh soybeans (edamame) is loaded with texture and flavor. Perfect for a picnic or barbecue, it’s easy to make ahead.
By Mayo Clinic staff
Serves 8
Ingredients
3/4 pound wax beans
2 cups shelled edamame
2 green (spring) onions
2 tomatoes, seeded and diced
1 tablespoon chopped fresh basil
1 tablespoon rice vinegar
1 tablespoon fresh lime juice
1 teaspoon honey
1 teaspoon Dijon mustard
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Trim the wax beans and cut crosswise into thirds. In a large pot fitted with a steamer basket, bring 1 inch water to a boil. Add the wax beans and edamame, cover and steam until both are tender-crisp, about 5 minutes. Drain, rinse with cold water and drain again.
Trim the green onions, then thinly slice on the diagonal, including the tender green tops.
In a large bowl, combine the steamed edamame and wax beans, green onions, tomatoes and basil. Toss to mix evenly.
In a small bowl, combine the vinegar, lime juice, honey and mustard. Whisk in the olive oil. Add the dressing to the vegetables and toss to coat. Season with the salt and pepper. Serve chilled or at room temperature.
Nutritional Analysis(per serving) Calories 130 Monounsaturated fat 2 g
Protein 9 g Cholesterol 0 mg
Carbohydrate 12 g Sodium 196 mg
Total fat 5 g Fiber 4 g
Saturated fat 1 g
Mayo Clinic Healthy Weight Pyramid Servings
Mayo Clinic Healthy Weight Pyramid tool
Mayo Clinic Healthy Weight Pyramid: A sample menu
Vegetables 1
Protein and dairy 1
Diabetes Meal Plan Exchanges
Your diabetes diet: Exchange lists
Starches 1/2
Nonstarchy vegetables 1
Meat and meat substitutes 1/2
Fats 1
Dash Eating Plan Servings
DASH diet: Guide to recommended servings
Sample menus for the DASH eating plan
Vegetables 1
Nuts, seeds and dry beans 1
Fats and oils 1
This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
RE00068
Nov. 30, 2006
© 1998-2009 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. “Mayo,” “Mayo Clinic,” “MayoClinic.com,” “EmbodyHealth,” “Reliable tools for healthier lives,” “Enhance your life,” and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.
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