Health! Tips

October 2015  

In this issue...                
Hello Everyone! I can't believe that summer is almost over...time sure flies when you're having fun! This edition of Health! Tips will cover: 
  • Health article on Dietary Supplements
  • Nutritional Benefits of Pumpkin
  • Recipe for Spiced Pumpkin Bread
  • Health Food Resource: ThriveMarket.Com
  • Announcement for my Nutrition at the Library Series 
  • Announcing the MindBody Online Appointment Scheduler...go to this link at MindBody Online to schedule appointments to see Kathy...this will make scheduling appointments easier for you and To Your Health! staff 
Let food be thy medicine and medicine be thy food.

Kathy Westover
Health! Tips
is a "mini" newsletter devoted to improving your nutrition and your health one step at a time. By making small changes in your lifestyle, you can make big improvements in your health. Enjoy!
Kathy Westover,  MA, MNT
 Nationally Board Certified in 
Holistic Nutrition®

 Upcoming Events:


Library Series

Second Thursday of the Month

7 pm -8:30 pm



Oldies But Goodies

Catch up on presentations you may have and updated information! 



October 8th

Cancer: Prevention and Support (New presentation!)

(Council Tree)


November 12th

Hormone Balance

(Old Town)


December 10th

Healthy Aging

(Council Tree)



For more information and the dates of the rest of the series go to 





2015 Library Series: Oldies But Goodies
Kathy  has been presenting cutting-edge nutrition information at the Poudre Valley Libraries since 2009. In this year's series of presentations she will update some of her most popular topics with the newest information to help you become your own best health resource.  Healthy aging is not merely surviving; it is thriving!    
The presentations will be given at the Poudre Valley Libraries; rotating between the Old Town Library and Council Tree Library. They will always be on the second Thursday of the month at 7:00 to 8:30.  The next presentation is:
Cancer: Prevention is the Cure

There is no more feared medical diagnosis than cancer. Despite a massive amount of research and medical intervention, cancer is still a leading cause of death in the U.S. But many cancer experts feel that prevention is the best "cure" for cancer. This presentation will highlight some of the most well researched keys to keeping cancer at bay and promoting a long, healthy life. 
Thursday, October 8th, 2015
7:00 - 8:30 PM 
Council Tree Library
2733 Council Tree Ave. #200
Fort Collins, Colorado 80525 

What Do You Really Know About Your Dietary Supplements?

There ís a frightening and emerging trend plaguing the dietary supplement (DS) industry. Recent studies (conducted by independent labs, scientists, and/or newspapers) in which DS were randomly and independently tested have shown that DS products do not always contain the ingredients (or the purity of ingredients) stated on the product label. This concern goes across all supplements: vitamins, minerals, herbs/botanicals, and amino acids.
To complicate matters, manufacturers of DS are not required to submit products to the scientific scrutiny of the FDA because DS are regulated as a food product, not a drug. The Federal Trade Commission regulates advertising of product claims, but that has nothing to do with the purity and quality of the pill youíre taking. The FDA has the authority to spot-check supplements (and to remove products that violate certain regulations) but is not required by law to test, or require testing, on all over-the-counter supplements.

Several private groups, as well as the Government Accountability Office (Natural Resources and the Environment Division) want more done to hold supplement makers accountable for the purity of their products. Itís a heated debate, but as more clinicians, consumers, and retailers call for standardized practices for testing, producing, and marketing DS before they go on the market, the more confident we all can be about what weíre buying.

Be an informed consumer:

1. Read labels and understand what the terms on the label actually mean  Ingredients you don't want to see include fillers, dyes, lead, dextrose, titanium dioxide, and magnesium stearate.
2. If it sounds too good to be true, it probably is.
3. Look for a Quality Assurance seal of approval: Good Manufacturing Practices (GMP) and the U.S. Pharmacopeia (USP).
4. Purchase products from your healthcare provider or a reputable company.
5. Research the product / company on the Internet: National Center for Complementary and Alternative Medicine (NCCAM). Look for product recalls and scams: FDA Health Fraud Scams & Tainted Supplements.

Your best source of educational support is your health care practitioner.


A member of the Cucurbitaceae family of vegetables (along with cucumber and squash), pumpkin is cultivated around the world for both its fleshy vibrant orange meat and seeds. It is a naturally low calorie (49 calories per one cup serving), yet filling food that offers the following health benefits:

Health Benefits
* Pumpkin contains no saturated fats or cholesterol. It is rich in dietary fiber, antioxidants, minerals, and many antioxidant vitamins, including A, C, and E.
* It is also an excellent source of many natural polyphenolic flavonoid compounds such as beta-carotenes, lutein, and zeaxanthin. Carotenes convert into vitamin A inside the body. Zeaxanthin is a natural antioxidant that may offer protection from age-related macular disease.
* Pumpkin is a good source of the B-complex group of vitamins including niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid.
* It is a rich source of copper, calcium, potassium, and phosphorus.
* Pumpkin seeds provide dietary fiber and pack a powerful mix of protein, minerals, and vitamins: 100 g (1 cup) of pumpkin seeds provide 559 calories, 30 g of protein, plus folate, iron, niacin, selenium, and zinc.

Image: TasteOfHome
Spiced Pumpkin Bread

Adapted from Bon Appétit Fast, Easy and Fresh cookbook

Yield: 2 loaves 
Preheat oven to 350°F
Butter and flour two 9x5x3 inch loaf pans

*1½ c. all-purpose flour (or gluten-free flour mix) 
*1½ c. whole wheat flour (or gluten-free flour mix) 
*1 tsp ground cloves 
*1 tsp ground cinnamon 
*1 tsp ground nutmeg 
*1 tsp baking soda 
*½ tsp salt 
*½ tsp baking powder 
*2 c. raw sugar (or raw honey) 
*1 c. sunflower oil 
*3 large eggs (room temp) 
*15 oz. (1 can) pure pumpkin 
*1 c. chopped walnuts (optional) 

Sift first eight ingredients into a large bowl. In second bowl, beat sugar and oil to blend, and then add eggs and pumpkin. Mix well. Stir dry ingredients into pumpkin mixture in two additions, just until blended. Add nuts, if desired.

Divide between loaf pans. Bake approximately 1 hour 10 minutes, or until tester inserted into center comes out clean. Transfer to racks and cool in pans for 10 minutes. Cut around sides of pan with a knife to loosen. Turn loaves onto rack to cool completely.

A Great New Resource for Health Food Choices
   I have taught you well and you are shopping for less processed, organic, and non-GMO foods. But as we all know, the cost can add up. That's where ThriveMarke t comes in. They're an online shopping club that offers healthy, organic, non-perishable products at 25-50% off retail prices Foods that we use all of the time, like coconut oil, canned wild caught salmon, and nutbutters. Even baby products, cleaning supplies. and body products.

Just click on the link above and it will take you to the Thrive Market website. Cruise around and see if you see anything you like. If you place an order using the link above you will get:
  • an additional 20% on your first order
  • a free month subscription (after the first month it is $55 per year)
  • your own code to send to friends and family that will give them 20% off of their first order and you will get a $25 gift certificate 
  • free shipping on orders of $49 or more 
  • and every time you place an order Thrive will send a free order to a family in help you, me and the world all in one order!
I use it about 2 times per month...I just add to my shopping cart until I get to the $49 free shipping amount and then order. Last week I had 2 gift certificates from friends who have placed an order ($50) on a $65 order...I got the whole thing for $15 and still got free shipping! I have saved a ton already!

If you are ready to try it, here is the link again, Happy shopping!
By making small changes in your lifestyle,
you can make big changes in your health! 
Contact Info
To Your Health! Nutrition    

Kathy Westover, MA, MNT  
Nationally Board Certified in Holistic Nutrition ®




New Auto-Order Progam...earn 10% discount automatically


Call now and ask about our new Auto-Order Service. Work with Kathy to determine a maintenance supplement plan and order two to six months worth on a scheduled basis and earn a 10% discount with each order.