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Acupuncture & Natural Health Solutions Newsletter   Providing Natural Health Care for the Entire Family
Issue #2015-11d

Recipe Corner

Rose Hip & Cranberry Compote

* Serves: 6-8

  • 3 cups of chopped apples
  • 2 cups of fresh cranberries
  • 1 / 3 cup of dried rose hips
  • 1 tablespoon lemon juice
  • 1 cup apple cider
  • 1 cup water
  • 2 tablespoons ginger
  • 1 tsp cinnamon
  • 1 / 2 teaspoon nutmeg
  • 1 / 4 teaspoon cloves
  • Sugar or honey to taste
  • Freshly whipped cream (optional)
  1. Place the fruits, lemon juice, apple cider and water into a pan and bring to a boil.
  2. Reduce the heat so that it is on a low simmer.
  3. Continue to simmer for 20 minutes, stirring occasionally to prevent burning.
  4. After twenty minutes, the fruit should be soft and the mixture will looked gelled or cooked down.
  5. Add the spices and honey or sugar if desired. Stir for another two minutes.
  6. Can be served immediately although we find it best after sitting for 24 hours.
Today's recipe is like getting a mega dose of natural vitamin C. You'll see that almost all the ingredients in this compote contain large amounts of this vitamin plus many other valuable nutrients. 
What's a compote? 

A compote is stewed fruit with added spices. This dessert may have originated in France during the 17th century, but it is also possible that it was developed before that. Many traditional recipes call for gobs of sugar. If you've been following my recipes for long you'll know that I remedied that!

Compotes are some of my favorite desserts. They are easy to make and delicious! I always use seasonal fruit and rarely add any additional sweeteners. In the winter time, compotes are delicious served warm with a dollop of whipped cream. In the summer, we love them chilled with yogurt.

The health benefits of compotes vary with the fruits used. The recipe I am sharing with you today is loaded with antioxidants and Vitamin C. Eating this compote is like getting a mega dose of vitamin C, which is especially beneficial to our immune system this time of year. 


The Best (and Worst) Thanksgiving Foods

Thanksgiving is a great meal. Friends and family come together to give thanks and celebrate the harvest season--
...and to overeat.

All of us know the feeling of eating too much, too heavy, too rich. When we should be enjoying our time with loved ones, we are uncomfortable. We exasperate our health conditions and catch a cold. We put on weight and feel lethargic.

I'm not going to tell you to make dramatic changes to your Thanksgiving meal. Usually that doesn't work-and besides, it's no fun.

Instead I suggest you just make small choices. Pick one food instead of the other. Make little positive choices and they'll
add up to a healthier, more enjoyable meal.

The Best and Worst Thanksgiving Foods

Before we begin, let's set some ground rules. 
Obviously, everyone uses different recipes and buys different products. Nutritional value of Thanksgiving foods can vary widely. And everyone has different health concerns-from watching calories, to cutting cholesterol to boosting their immune system.

The "Best and Worst Thanksgiving Foods" list is intended as a general guideline. Consider the overall nutritional value of each food-calories, fats, nutrients and additives. Which food moves you closest to your health goals?

Dark Meat vs. White Meat
This is the classic Thanksgiving debate. But for health, white meat has the advantage. For each 3oz serving, white meat has 50 fewer calories and 4g less fat than dark. And at Thanksgiving, you're bound to eat more than 3oz.

The best: White meat. Enjoy your turkey but pass on the dark meat.

Sweet Potatoes vs. Mashed Potatoes
Generally potatoes are a healthy food. I especially recommend sweet potatoes for fall and winter diets. But when you add Thanksgiving condiments to potatoes, they lose their nutritional standing. Gravy or butter makes mashed potatoes full of fat. And adding sugar or marshmallows to sweet potatoes makes them closer to dessert than a vegetable.

The best: Savory sweet potatoes. Bake diced sweet potatoes with a tiny bit of olive oil, garlic and rosemary for a delicious and nutritious side dish.

Clearly the worst: Mashed potatoes swimming in butter or gravy.

Homemade Gravy vs. Canned Gravy
Gravy is delicious-but bad for your health. Basically, gravy is fat.
One quarter cup of homemade gravy has 18g fat, most of which is saturated, and contains virtually no nutrients. On the other hand, canned gravy has less fat but it's high in salts, sugar and preservatives.

The best: Both are equally bad. The best choice is to eat very small amounts (or none).

Brussel Sprouts vs. Collard Greens
This one is a trick question-they are both good. Skip the recipes with bacon fat; steam these up and fill your plate. They are good for you and they fill you up so you don't overeat other foods.
The best: Tie for first place.

Homemade Cranberry Sauce vs. Canned Cranberry Sauce
Cranberries are healthy and full of phytochemicals, which help protect against urinary tract infections, inflammation and cancer. Unfortunately, cranberry sauce is a different matter. Canned cranberry sauce can have high fructose corn syrup. You can leave the corn syrup out of homemade sauce, but many recipes call for lots of sugar.

The best: Homemade cranberry sauce.
Bonus choices: Reduce the sugar in the recipe or skip the cranberry sauce altogether and save your sugar for dessert.

Beer vs. Wine
The beer vs. wine debate is hotly contested, with each side claiming victory. Generally a serving of wine has fewer calories than beer and in some studies it is linked to cardiovascular health and lower cholesterol. On the other hand, a serving of beer generally has more nutrients and less alcohol than wine.

The best: You pick based on your health concerns. Are you watching calories or alcohol intake? In both cases, moderation is best.

Apple Pie vs. Pumpkin Pie
Both apples and pumpkins are a healthy start, but they take a turn when they become pie. Pies have a lot of fat in the crust and sugar in the filling.

Which is healthier? Pumpkin pie weighs in with 95 fewer calories and 5g less fat than apple pie, mainly because it has only one crust and is topped with a small dollop of whipped cream instead of a large scoop of ice cream.

The best: Pumpkin pie. Bonus if you pass on the whipped cream.

Whipped Cream vs. Ice Cream
This is a tough comparison because there is a wide range of products in each category. From Cool Whip to homemade whipped cream, from "frozen dairy dessert" (read the label of cheap ice creams and you'll see this description) to real ice cream-there is a wide range of ingredients.

Obviously, both have fats and sugars. But one big difference between the two is how they are served. Generally a scoop of ice cream on a piece of pie can be at least half a cup, while a dollop of whipped cream is closer to two tablespoons. A serving of whipped cream is simply smaller than a serving of ice cream.

In both cases, check the ingredient labels for pure natural ingredients. Homemade gives you more control of the ingredients but choose your recipes wisely. Whipping cream has less fat than heavy cream, but it's the high fat content in the recipes that make it "good."

The best: Whipping cream. Bonus if you stick to two tablespoons.

Happy Thanksgiving
Best wishes for a fun Thanksgiving feast. May you and your loved ones have safe travels and good times.

The information contained within the  newsletter is only used to educate 
and inform. This newsletter is  not a substitute for the advice of a licensed 
and registered health  care provider. Seek prompt attention for emergencies. Consult  a health care provider for specific health concerns, and before 
starting a diet, cleanse or exercise routine.
Monthly Acupuncture Column Featured in SW Florida's Health & Wellness Magazine 

Toni Eatros, AP,
Acupuncture Physician, 
is the  featured acupuncture columnist in the popular SW Florida's Health & Wellness Magazine.
Be sure to check out the November issue, on stands now, entitled Ladies... It is Time to Reclaim Your Goddess Within.... Including Your Sexual Desire

Click the link below 
to view October's Article, entitled 
New Services
Please check the Acupuncture & Nature Health Solutions  web site for the following two new additional services:
Life Activation 

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 Experience practical results after your session:
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  • and so much more!
This amazing healing is only offered select times during the week.  Call to schedule an appointment for this healing.    Please wear an open neck shirt so the back of the neck and upper back can easily be accessed. $199 includes 
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Note: No new patient discount for this service.

Aura Healing Services

This healing balances and cleanses the aura, repairing holes within the auric field. These holes are created for a variety of reasons; stress, unhealthy living, surgery, negative energy, drug use, alcohol use, and the list goes on. This session will evoke a sense of relaxation, heightened energy, general well being and a boosted immune system. $95. 

Note: No new patient discount for this service.
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Reference Books


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The Guide to Healthy Eating, by M.D. David Brownstein

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