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ENJOY with HEALTH :

Cold Weather Treats to jump start the winter:


Guess what we added to beets. Good guess: Rutabaga. Now, if your name was rutabaga you wouldn't shrink into a corner of the vegetable garden. You would dress up and shout, "Notice me!" A little rosemary, some thyme, a dash of macademia nut oil, a sprinkling of dried kelp or nori seaweed. (It's possible for rutabaga, like veggies in the cabbage family, to lower thyroid function so we added seaweed for thyroid balancing). Cut the rutabaga into small chunks and you can add organic sliced carrots to the other root vegetables in the baking pan. (Make sure you scrub the vegetables well before coating with the oil and herbs and bake at 350-400 degrees until soft.) About an hour and a half. So good!

Beets balance acid in the body, help with constipation and detoxify the blood as well as adding nutrients and fibre to the diet. Rutabagas contain Vits. C and A, potassium and fibre; they are low in calories and taste like a cross between a turnip and potato. So why didn't they call it a turnipot? Great side dish for Thanksgiving.

Speaking of Thanksgiving. We are thankful for the nutrition students we are mentoring from the Institute for Integrative Nutrition, spreading the formula: healthy adults + healthy children= a healthier planet. We are also grateful for the many holistic world professionals, like Deepak Chopra, Michio Kushi, Joshua Rosenthal and Dr. Andrew Weil who taught us so well and inspired us to help others achieve their goals for their lives and health. Most of all, we are thankful for our wonderful clients. They grow like the best plants in the garden.

Please join us at the Nyack Library, at 7pm on Wed. November 28th, when we will be giving the lecture: "We Are What We Eat - foods that go into our body become our blood, cells, tissues, organs, skin, nails and even our thoughts. Eating according to our individual body's needs is life sustaining, while eating what is not right for our body is life draining. Discover how to decrease weight, increase wellness and energy, sharpen the mind, gain calmness and achieve a longer, happier and more productive life."

Cold weather is upon us so dig in with hardy root vegetables. For a boost in vitamins and minerals beets can't be beat. Though higher in sugar than most vegetables they are very low in calories and contain high fibre that slows down sugar absorption. Did you know that beets come in orange and yellow as well as red? Every color boasts different phytonutrients. Here are some beet treats (buy Organic):


Baked Beets: Leave on a half inch of stems to preserve nutrients. Set aside stems and leaves. Wash beets well, leave skins on and coat with macademia nut oil (or extra light olive oil, if you are allergic to nuts) in a baking pan. Sprinkle with Himalayan pink sea salt. Bake in a 350 degree oven for 1 hour and 15 mins or until soft, occasionally brushing with the macademia nut oil in the pan. Cool slightly and serve with non-fat, plain yogurt or eat them as is...yum...can't be beet...move over baked potatoes!


Beet-Green Chips: Wash beet greens and coat with macademia nut oil. Sprinkle with a little Himalayan pink sea salt (contains minerals) and bake in the same 350 degree preheated oven for 7 minutes or until crisp. Beet greens contain vitamins, minerals, plant sterols, (great for cholesterol reduction), beta carotene and nutrients for the eye: lutein and Zeaxanthin. (You can pop the greens in the oven the last seven minutes of baking the beets)

Crispy Beet Stems: Wash stems and cut into 3 inch sections. Coat with macademia nut oil, lightly salt with Himalayan Pink if you like (optional) and bake in a separate dish for the last half hour of cooking the beets. The stems are crunchy like potato sticks, but don't be misled by the good taste, they are oh so much healthier!

A Health Suggestion: Beets and Beet greens (like spinach and swiss chard) contain oxalic acid, which can bind with calcium in some people and expel calcium from the body. So don't take calcium supplements within a couple of hours of eating these very healthy vegetables.

Those sprigs of cilantro that garnish your entrees and are pleasing to the eye are also pleasing to your body. Cilantro is a natural detoxifier. Buy it organic and eat it raw. Watercress is great, too, and has lots of calcium and supporting minerals. Organic greens (kale, brocco sprouts, broccoli, mesclun salad, collard greens) are other healthy purifiers and great sources of nutrients.

Speaking of nutrients. Your body will better absorb the fat soluble vitamins (A and E) in greens if you eat them in a salad dressed with extra virgin olive oil or walnuts, avocado or sunflower seeds. For lightly steamed greens splash a bit of olive oil or extra virgin macadamia nut oil on the vegetables after you cook, toss and enjoy.

Did you know that olive oil heated to a high temperature can cause adverse reactions in the body? The same for rancid nuts, roasted, salted nuts or trans fats. For sautéing and baking, macadamia nut oil is safer and delicious...Nature's Way is a good brand and can be found in health food stores and some Vitamin Shoppes.

Choose organic...be what you eat...your body will thank you...and make you complete.



Running in place, on a trampoline, accomplishes three things: aerobic activity, weight bearing exercise and increased flow of lymph through the lymphatic system (keeps your immune system healthy). Stretch...drink some water before and afterwards, turn on some music, or the TV and spend a half hour tuning up your engine in a simple, enjoyable and convenient way.

Speaking of engines. Earth Day is on its way. You can give a gift to the environment by turning off your car or truck engine when you sit in your parked vehicle. Even a few minutes makes a difference. Tell your children you are doing this, build awareness. Help them think up ways to protect this wonderful, but challenged planet they will inherit.

Are you hungry yet? A baked yam or sweet potato packs less of a glycemic load than a white potato, and it's more nutritious. Try mashing up the inside, adding extra virgin olive oil, black pepper and organic garlic and onion powder. If your blood pressure is normal and you like salt, Himalayan sea salt is filled with minerals. You can get it at Mercola.com...Enjoy!

Live organic...all around you will thrive...and you will surprise you... till one-hundred and five...Happy Birthday!


We have two "houses" that need to be spring cleaning: our physical homes and our physical bodies. Just as we accumulate "stuff" in the form of outgrown clothes, magazines, tools and keepsakes, so do our bodies accumulate old food residues and toxins, from head to toe, that need to be cleaned out.

Give your body a break from rich, complicated foods by either cleansing or fasting for a short period of time. Pare down to simple fruits and vegetables, lots of filtered water and perhaps whole grains. Fast with water, juiced fresh vegetables and fruits, teas and soups. Without much energy going towards digestion, more energy is available for the rest of your body and mind. Cleansing and fasting can sharpen your concentration, help you gain insight and promote spiritual awareness. It can also bring improved immune function and better digestion. Check with your doctor first if you have medical issues.

At the same time, spring clean your heart. Toss out negative thoughts and habits you've been harboring that no longer serve you. A clean, open heart will allow you to receive all the good the universe has to offer. If your heart and mind are cluttered there is no room for life's gifts and surprises to enter.

Leafy greens are densely packed with energy and nutrients, while low in calories. They grow upwards to the sky, absorbing sunlight and producing oxygen. Soar with kale, bok choy, mustard greens, arugula, cilantro & watercress (also detoxifies), broccoli rabe, beet greens, mesclun salad. High in calcium, magnesium, iron, potassium, phosphorous and zinc, they are a powerhouse for vitamins A, C, E and K and crammed full of fiber, folic acid, chlorophyll and various colors offering different phytochemicals. Eat the leafy greens raw or lightly steamed, then splash with extra virgin olive oil or macadamia nut oil when done. The oil helps the body absorb the oil based vitamins A, E and K.


Your lifesaving bottles of water can harm you if left too long in a hot car. The heat leaches chemicals from the plastic into the water. Chemicals can affect your hormones and general health. So be health savvy. Carry your water bottles with you, drink often and buy fresh. Your cells will thank you.

Whew, it's hot out there, so check the label on your deodorant. Aluminum, contained in many products, has been linked to Alzheimer's Disease. Do you want chemicals on the tender skin of your underarms? There are healthy products you can purchase in a health food store, Whole Foods, Vitamin Shoppe and online. Logona and Weleda are two smart brands.

Getting back to the sun. Check the chemicals in your sun lotions. Some products are using nanotechnology on ingredients like zinc and titanium oxides. A questions has been raised on how these minuscule particles may invade the body. So call the company and ask if they use this technology. Other chemicals may also cause allergic reactions or harm you in other ways. Be sun smart, read labels and Google to find out if the ingredients are safe. Your health food store and Vitamin Shoppe carry safer products. Coolibar and Sun Precautions (Solumbra) manufacture sun protective clothing, parasols and umbrellas we have used for years.

By the way, if you avoid the sun, please get your Vitamin D from other sources such as cod liver oil.



Seeing red can be a good thing, when it's on the label of these products:

Bhutanese Red Rice - Himalayan whole grain rice, by Lotus Foods - Yum! It's nutty flavor and firm consistency turns your rice dishes into a rich, nutrient dense, colorful, satisfying meal. Follow cooking directions. For more protein add:

Red kidney beans - If you don't have time to soak and cook raw beans, buy a can of Eden no salt red kidney beans...drain, rinse...heat. For extra flavor sauté onions and garlic in extra light olive oil in a stainless steel pan, add curry powder, a dash of Himalayan sea salt, pepper...pour in beans...serve with red rice and a leafy green salad. Call us, we'll be right over!

Inca Red Quinoa by Ancient Harvest - What a find! Protein dense, firm textured, milder tasting quinoa, which is great as a hot cereal with almond milk, walnuts, currants or berries. Add cinnamon to balance your blood sugar. Lots of interesting recipes inside the box. We like it as a side dish to fish. Can also be added to sautéed onions and beans for a vegan protein meal. Serve with mesclun salad, steamed kale or veggies of your choice.

The fiber in these unusual B vitamin and protein boosting grains help transport cholesterol out of the body...Their unique colors appeal to kids...They're easy to prepare and warm an air conditioned belly. Don't forget to buy organic. Enjoy!

As holistic health counselors, certified by Columbia University Teachers College, the Association of Drugless Practitioners and the Institute for Integrative Nutrition, we are dedicated to helping you achieve your goals for your life, health and longevity.

Marilyn and I have lost 38 pounds between us in four months and have never felt better!
Our weight reduction, delicious food plans, based on bio-individuality are not yo-yo diets. They works, They lasts; They will keep you healthy, increase your mind power, energy and feelings of well being. Honestly! :

To your good health,
Ellen Ziegler and Marilyn Benkler


Testimonial

...By integrating strategies that may include personal life coaching, nutritional counseling, and stress management techniques, Marilyn and Ellen are succeeding at changing the paradigm of health education. I know this from direct experience...

Charles F. Glassman
MD, FACP

The New York Center for
Longevity and Wellness

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