Spring Newsletter
It's not unusual to let your attention to healthy eating lapse a bit in the winter. After all, who can see you in those cozy -- and bulky -- woolen sweaters?
But spring is here, and it's time to get back out there and show the world what you're made of. Just making a few small changes in your everyday diet can add up to big changes in a healthier, fitter you. Here are four easy tips to get you started.
1. Vegging Out. "Volume is where it's at," says Victoria Shanta Retelny, RD, LD, of Northwestern Memorial Hospital Wellness Institute in Chicago. That means filling up on foods that give you the most bang -- or in nutrition-speak, satiety -- for the least amount of calories. Sunrider Nuplus and Vitashake are excellent!
In a recent study, Penn State scientists led by Barbara Rolls, PhD, reported that eating a large low-calorie salad as a first course may help lower the amount of calories eaten in the rest of the meal. Researchers found that when individuals ate 3 cups of low-calorie salad before lunch, they ate less at the entire meal -- taking in 12% fewer calories -- than when they did not eat a first-course salad. The low-calorie salads included iceberg and romaine lettuce, carrots, tomatoes, celery, and cucumbers, fat-free dressing, and light mozzarella cheese. According to the study results, big portions make you feel as if you've eaten a lot, even if you're eating a low-calorie item.
2. Get Hot. First thing in the morning, that is. Hot cooked cereal like oatmeal has about one-fifth the calorie density of dried cereal, says Jay Kenney, PhD, RD, weight-control expert at the Pritikin Longevity Center and Spa in Aventura, Fla. Hot cereal has just 300 calories per pound; dried cereals pack in a whopping 1,400 to 2,000 calories per pound. "Hot cereal is more filling," Kenney says. "It keeps you fueled well into late morning, helping you avoid the 10 a.m. munchies." Replace with a Sunrider Sunbar.
Eating a high-fiber breakfast can also help stave off diabetes, heart disease, and certain cancers, says Victoria Shanta Retelny, pointing out that even though the latest Dietary Guidelines for Americans recommend three servings of whole-grain foods daily, USDA surveys show that fewer than 1 in 10 people consume the recommended amount of whole grains.
3. Think Green. When it comes to beverages, green tea is a healthier choice than soda, says Molly Kimball, RD, sports and lifestyle nutritionist at the Ochsner Clinic's Elmwood Fitness Center in New Orleans. One can of regular soda has about 140 calories, says Kimball, which translates into 9 teaspoons of sugar. Green tea, on the other hand, has 0 calories (if you skip the pre-sweetened variety).
Study findings reported in the January 2005 issue of the American Journal of Clinical Nutrition report that substances known as catechins, which are found in green tea, may stimulate the body to burn calories, in turn decreasing body fat. These same catechins are also rich in anti-inflammatory and anticancer properties, giving green tea even more of a punch. An added bonus: Green tea can be as satisfying as a frosty cold soda. Look for different varieties; pear green tea, for example, served iced, will make a tasty and refreshing drink in the hot months to come. Sunrider Calli Tea and Fortune Delight are loaded with Catechins!
These days, the concept of eating foods “in season” has all but lost its meaning. Modern processing techniques and worldwide distribution has now made a variety of foods available year-round—it’s nearly impossible to gauge whether it’s January or July from looking at a typical produce bin.
However, buying seasonally harvested and locally grown produce from farmer’s markets and organic grocers not only helps sustain regional agriculture but also assures you’re getting the highest quality in freshness and taste. This produce is free of both the preservatives used to keep imported foods fresh and the genetic modifications of so-called “Franken”-fruits and -vegetables. Additionally, eating seasonal and regional foods is one of the healthiest ways to restore balance to the body during the cyclical changes in weather, daylight and temperature.
Get into the green
SPRING CLEANING
EVERGREEN from Sunrider
Clean and healthy home internally
Chlorophyll- best of the greens. addresses the circulatory and digestive systems..body will balance.
Irritable bowel, cools heat in colon, helps to cleans colon anything sitting causing constipation of diarrhea. balances PH
Contains naturally occurring iron..user friendly
Feeds blood, circulation for healthy heart, all organs functioning healthy.
Contains nor sweeteners or chemicals..etc.
SUPERIOR JUICING with EVERGREEN
“Spring brings a lightness and warmth that allows us to leave behind the heavier foods of the winter months,” says Karen Seibert, lead nutritionist at New Seasons Market in Portland, Oregon. “It is also a time for growth and rejuvenation. Often, people associate spring with cleaning closets or the garage, but it is also an important time for giving the digestive organs a good ‘sweeping out.’ ”
So why not extend spring's fresh start to the way we eat? Below are the top 10 freshest and healthiest food picks of this life-renewing and regenerative season.
1. Asparagus. “Asparagus is the trumpet that announces spring has arrived,” says Gabriel Langholtz, special project manager of New York City’s Greenmarkets. Rich in vitamins A and C, calcium, iron and folate (the world’s most common vitamin deficiency), asparagus has been prized for its culinary and medicinal purposes since ancient times. Choose asparagus stalks that are rounded, with firm, thin stems and dark green or purplish closed tips. Just one cup of cooked asparagus provides 67 percent of the daily requirement for folate, essential for heart health and prevention of birth defects.
2. Green beans. Harvested while still immature when the inner bean is just beginning to form, they are one of the few bean varieties that can be eaten fresh. With a healthy supply of beta-carotene and vitamins A and C, green beans help protect the body’s water-soluble parts from oxygen-free radical damage.
3. Spring Chinook salmon. The health benefits of eating fatty, cold-water fish are widely known, but salmon contains the highest volume of omega-3 fatty acids, essential for maintaining good heart health. Choose wild over farmed salmon whenever possible.
4. Spinach. A Mediterranean favorite since the 16th century, spinach is a rich source of vitamin A (for cardiovascular health) and vitamin K (for bone health). Just one cup of cooked spinach provides 294 percent and over 1,000 percent, respectively, of the daily value for each. George Mateljan of the World's Healthiest Foods foundation notes that spinach contains at least 13 different flavonoid compounds that serve as powerful antioxidants and anti-cancer agents.
5. Apricots. The true fruits of spring, apricots were first discovered in China and have been cultivated for more than 3,000 to 4,000 years. Not only do apricots help satisfy a sweet tooth, but the vibrant red, orange and yellow hues signal a plentiful supply of antioxidants. They are also rich with beta-carotene and lycopene, two carotenoids important in reducing the artery-clogging LDL cholesterol and maintain a healthy heart.
6. Spring onions. Also known as scallions or green onions, these tasty vegetables are available year-round but are at their peak when they make their debut in those first few weeks of spring. Onions have been the subject of new research linking them to lower incidence of certain cancers. They also provide vitamins A and C, calcium and iron.
7. Green peas. Although they date back to biblical times, it was not until the 17th century that green peas were made popular by France’s King Louis XIV. Green peas are a rich source of folate and a wide range of B vitamins, essential for the proper metabolism of fats, proteins and carbohydrates. Green peas are also chock-full of lutein and zeaxanthin—both powerful antioxidants.
8. Basil. A popular herb that can enhance the flavors of your favorite pasta sauce or spring salad, basil is a wonderful source of vitamin A.
9. Avocados. Previously avoided by dieters due to their high fat content, avocados have made a comeback as a great source of heart-healthy monounsaturated fats to help lower cholesterol. By volume, avocados are also 50 percent higher in potassium than bananas.
10. Spring greens. “What makes spring different is the number of fresh, succulent greens available,” says New Seasons’ produce buyer Jeff Fairchild. Choose from arugula, romaine, mesclun, bok choy and watercress to mustard, collard and dandelion greens. All are rich in lutein, beta-carotene, vitamin C, folate, minerals and fiber and excellent for digestion. For a tasty spring delight, Erica Simon, marketing manager for People's Food Co-op in Portland, Oregon, suggests an arugula pesto: Blend arugula, olive oil, garlic and chopped walnuts, spread over rustic bread and top with grilled asparagus and goat cheese
Spring Clean your home:
SR Fruit and Vegetable rinse
We have complete control of what is going on in our homes We can reduce allergies and asthma easily.
F&V rinse cleaning produce- fruits & veggies,soaks 2-3 minutes-kills herbicides, pesticides, strep virus.
You do not know who has touched your foods before you...
This disinfects everything in home..killsgerms in healthy way. Including.,cutting boards, counters, bathrooms.
HOUSEHOLD SUPERCLEAN
Clean
stains, cars, replace household cleaners, bathrooms, kitchens..will heal skin not effect skin...you will not have an allergic reaction like other cleaners can give...inhaling will not hurt you like others on mkt.
LAUNDRY SUPERCLEAN
Any skin irritations,heals skin, cleans well
Practical
SUNSMILE ORAL CARE LINE
Toothpaste, tooth whitener Refresher Drops
Dr. Chen's article
Most toothpastes contain fluoride...eats away tooth enamel
Sodium laurel Sulfate...same result
SR superior exhausted research of botanicals.
Children- pea size drop in tooth brush.
QUESTIONS
VItaspray- 3 sprays equal to B12 shot. Combination of B vitamins and minerals...good for stress
Children- one spray under tongue to get into blood stream quickly..normal to get burst of energy.
After and before school..before playing musical instrument.
Calli & F.D- no limit to how much you drink--one calli bag a day and two packets are sufficient...SR encourages to drink with meals.
Nursing Mom- Eating NBC.. immune system down-
feeling like a cold coming on, allergies.
eat Alpha 20 C
booster eat three times a day
Nuplus -0ne serving of quinary, 3 scoops of Alpha 20 C, F.D packet ,stevia,... three times a day.
Headaches- can be a sign of detox, healing
Use Sunbreeze..balm or oil combination of oils, etc.
Helps circulation..swelling. feeling of constriction. congestion, aches or pains anywhere.
Opens nasal passage ways, sinus..rub on forehead, neck
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Karen Spencer Dees, Ph.D.
Karen Spencer Dees, Ph.D.
Board Certified Holistic Nutrition
www.karenspencerdees.com
http://opp.sunrider.com/DrKarenSpencerDees/
Tel:508-309-4342
Fax:508-309-6892