Tips to Fall in Love with
Fall  is my favorite season for many reasons. Of course, what comes to mind
is the vibrant colors of burnt orange and the rich browns.  For me it's also a time
to turn a new leaf and get back on track with my health commitments. Most people
make their resolutions with the ringing in of the new year. But I like to get a head
start. Mostly because I know there will be lots of temptations to overeat and
indulge, causing unwanted pounds.  So, I figure if I shed some pounds before the
big turkey day officially brings on the food binging marathon, and I gain some back
--I'll be even.  Sounds logical.
Nili's  Tips

The Weather is cooling, and we seek hearty meals to sustain us. And hearty also means caring for our heart and artery
walls. I suggest a lowfat diet, including whole grains and vegetables.  As well as eating sufficient fiber to help your liver
break down fats properly.

Herbs to add in your daily diet -- Garlic, Turmeric, & Cayenne, these star herbs are loaded with great healing
properties.  Garlic (Allium sativum) is well-known for being a cholesterol-reducing herb. The most widely studied herb, a
review of 16 studies found garlic reduced cholesterol an average of 12 percent more than taking a placebo for one
month. One clove a day (10-20 grams) is the amount to use. Mince garlic in your soups, broth, salad dressing, and if your
bold try it in smoothies like I do! Turmeric (Curcuma longa), a relative of ginger root is known for it's anti-inflammatory
properties. Cancer, heart attack, diabetes, Alzheimer's psoriasis and autoimmune diseases are pro-inflammatory
diseases, turmeric helps fight against them. Used in Indian foods, and also studied at the University of Arizona.  This herb
may help conditions of arthritis, bursitis, and can be used as a tea, by steeping some of the herb in boiling water with
honey. Sprinkle some in your grains such as brown rice. Cayenne, (Capsicum annuum) a hot pepper will heat up your
body, clear up sinus problems and is used for a heart-healthy diet as well as garlic and turmeric. Add to salsa, soups
or in smoothies for a little zing.

Oregano Oil -- fights infections, colds, flu's and more.  Hands down my favorite and most effective herb for warding
off a sinus infection.  I love the Oreganol brand and use it regularly at the very first sign of a stuffy nose.  It's truly a
miracle herb, that I would never be without. Also wonderful at the first sign of a sore throat (it'll zap it!)  .According to the
U. S. Department of Agriculture Oil of Oregano has more antioxidants than fruits and vegetables. This herbal extract
relieves sinus, colds, allergies, and infections. Read More.

Sugar Alternatives -- Americans consume 50 pounds of sugar per person per year! If you're thinking "that's too       
much" than here are great sugar alternatives to try right now.

Agave: Comes from a plant in Mexico. A light syrup, very much like Maple. Half the calories of white sugar and half the
carbs makes this my personal favorite. It tastes great too. Use in oatmeal, pancakes, hot/cold beverages, baking and
desserts.
Stevia: An herb. Comes in white powder. Easy to use, does require a bit of a taste for. Not as tasty as Agave, but works
well in smoothies, hot beverages and baking. The best part about this alternative --- No calories, no carbs. And, helps
balance blood sugar.
Barley Malt: Try using in your holiday baking. 1 tablespoon contains only 8 grams of sugar.  It has 0 cholesterol and 0
fats. To replace sugar, use 1/4 cup less liquid for each cup of barley malt. I like the Eden Organic brand because of it's
high quality.

Astragalus Root – Boost your Immune System before the cold/flu season.  As a preventive measure, Fall is a good time
to stock up on tonics of Astragalus Root. A staple in Chinese medicine, Astragalus is considered a superior immune
enhancer, improving the efficacy of almost every immune function.  Traditionally uses to restore qui, or “vital energy,” also
known as Huang Qi, or “yellow energy builder.” Used to assist recovery from chronic illness, the herb also increases
stress adaptation.  I use a high-quality extract at the first sign of symptoms.

Sweet Potato and Rosemary Soup

Serves 4.  Fall into this hearty soup, it is a wonderful remedy for cooler days and nights and the garlic makes it heart
friendly as well as nutritious.

1 large clove garlic, chopped
1 tablespoon olive oil
6 cups vegetable broth (or chicken)
4 cups cubed sweet potatoes
1 tablespoon finely chopped fresh rosemary
1 cup low-fat milk
season: white/black pepper

1.        In a large pot, sauté garlic in olive oil over medium-high heat for 30 seconds.  Add broth and potatoes and bring to
a boil.  Reduce heat to low, cover, and simmer for 25 minutes or until tender.
2.        Puree soup in batches in a blender or food processor until smooth.  Return to pot and add pepper, salt, rosemary
and milk.  Stir well until blended, warm through and adjust seasonings.  Serve hot, garnish with sprig of fresh rosemary.

OR….TRY THIS FOR A QUICK PREP TIME IN A VITA-MIX.  Put all ingredients in your Vita-Mix and blend on high for 2-3
minutes. The high powered blades will heat for a quick, nutritious and easy soup.  More on Vita-Mix.

Family Time – 10-minute Breakfast Bond.  In our house, the traditional family dinner hour is replaced with the
Breakfast hour.  We’re busy, you’re busy, the whole world is busy. Everyone’s trying to dash out the door.  Share with
your family how important it is to wake up in a more relaxed manner with everyone gathered around the kitchen table for a
ten-minute pow-wow. Even if you’re not eating, joining together with the family lets you focus on each other, before
everyone gets into their day.  It’s nice.  I find the connection makes us less stressed and anxious. And, it makes the kids
feel great.  

Power Oatmeal - Put more nutritional punch in your ordinary oatmeal. To an ordinary bowl of oatmeal add the following:

Walnuts – either chopped up on grind up in a food mill for children. A good source of fiber and protein, they are high in
plant-derived Omega-3 fatty acids along with Flax seeds (or flax meal) and Wheat Germ. Add one teaspoon of each.
Blueberries – whole or dried,  are very high in anti-oxidants, contain a synergy of multiple nutrients and phytonutrients
which were studied for their anti-aging properties by the USDA Human Nutrition Research Center on Aging, at Tufts
University.
Rainier Dried Cherries - chop up they're tart and sweet taste will delight your senses.
Cinnamon – Known to balance blood sugar level. Sprinkle a little for a warm spicy taste.
Agave Nectar- a natural sweetener made from a cactus has half the calories of white sugar, and half the carbs.  Use to
top off the oatmeal.
Rice Milk –  Fat free and cholesterol free makes it a heart friendly food. Add a tablespoon for taste and good carb energy.
I personally use &           
recommend
Oreganol P73. Click