Holistic 3D Healing Newsletter by gabyion


									                  Holistic 3D Health E-Zine
     May 2008                                             Vol. 1, Edition 1
                    Published by E & N Global Ventures, LLC

About this e-zine: This e-zine is devoted to the health and welfare of
individuals and families. It is published in conjunction with and as a
compliment to other products sold on the website
www.holistic3dhealth.com, an informational website, supplying guidelines
and coaching for physical, emotional and spiritual wellness. The articles in
this magazine are focused on strengthening individuals and families. The
strength of a community and of a nation begins in the foundation laid by the
strength of the family. We hope that you find useful information to
strengthen yourself and your family.

                       Special Feature Articles

                     The Importance of Good Nutrition
                               By: Dr Emmett Harrington

My father owned and operated a “junk yard” through the 1940‟s and 50‟s, buying old cars whose
useful lives had come to a close. It was a time when cars were simple and you didn‟t need a
computer to fix them. Almost anyone could remove a faulty part and replace it with a “new”
part. Consequently my father‟s used parts business thrived. Many of the old parts were put on
much newer vehicles and once a car had been striped of the most sought after parts he “cut-up”
the remainder of the old car to sell as scrap metal.

Since moving to Florida, the land of the senior retiree‟s, I now often get a da ja voo moment of
those old days with the sale of used parts. However, now the used parts come from humans to
repair humans! In the twenty-first century, artificial and “used body parts” replacement is big
business. Medical specialty‟s abound for hair replacement, false teeth, macular degeneration,
lens replacement, heart replacement, plastic knees and hips, artificial limbs, kidneys, liver, lungs,
gastric by-pass and the lists of needs just goes on and on. It is common place to see bill-boards
stating “Trust Your Heart To Us”, “See Us For Your Replacement of Hips And Knees”, or
“Dentures In A Day.”

 Why do all these parts need replacing? Many times on the old cars, parts needed to be replaced
because of the rough wear and tear of unpaved roads, neglected maintenance or to just stretch out
the life of the old jalopy for a few more 100 miles. Are we like the cars? Do our parts need
replacing from rough wear and tear, improper maintenance, or is it just old age? What causes us
to age? Is there a way we could help our parts wear well, longer? Does nutrition play a part in
our aging process? How important is good nutrition and when does the need for good nutrition
really start?

I am an avid “people watcher” and when you add to that the fact I am a professional holistic
physician specializing in nutrition, a Licensed Clinical Pastoral Counselor, and a
BodyMindSpirit Healing Coach then you may well understand I get to study people across the
lifespan of the population up close as well as at a distance. From my observation, I offer my
thesis: “good nutrition is everything – it can change lives – it can be a protection against
many diseases – it can add years to your life and life to your years and it cannot be started
early enough in one’s life.” It should start at day one but it is never too late to start.

By definition nutrition is the sum of processes by which an organism receives nutrients from its
environment, and uses them for its vital activities. It follows then that ones‟ nutritional status is
the state of health produced by the balance between nutritional requirement and intake of
nutrients. In more simple terms nutrition is the relationship of foods eaten to the health of the
human body. Having proper nutrition means that you are receiving enough foods and
supplements for the body to function at optimal capacity. (Note: RDA or Recommended
Daily Allowance as termed by the USDA as the amounts needed to sustain life only. They are
not amounts needed for optimal performance.)

Nutrition plays a very important role in our lives, it could help to extend or decrease our life span
as well as define our degree of health as we progress into old age. With the potential to live
longer than ever before comes the urgent need to monitor and adjust the amounts and
types of food and supplements that we ingest into our bodies. Proper nutrition in our early
years will not only lead to a learned commitment but will also lead to a lifetime habit
toward a healthy extended life.

Let‟s look at some of the facets of the importance of good nutrition across the lifespan:

    Pre-pregnancy – (For men): The better your nutritional status, the healthier your sperm
     will be for a desired conception. Studies to-date indicate poor sperm quality may be
     responsible for challenges in the health of the conceived child. (For Women): The better
     your nutritional status, the healthier your ovum will be and the more easily you will
    Pregnancy - Proper nutrition during pregnancy plays a vital role in determining the
     health of the newborn child. Through the quantity and quality of what a pregnant woman
     eats, she provides the nourishment necessary to begin and maintain the growth and
     development of her fetus as well as keeping herself in optimal health for delivery and
    Good nutrition from the start - A baby's first year is a time of rapid growth and
     development. Providing babies with the right foods will promote good health and give
     them a chance to enjoy new tastes and textures as they learn good eating habits. The rate
     at which a baby progresses to each new food texture and feeding style depends on the
     baby's own growth and development.
    Toddlers - When you give children good nutrition, you are giving them the nutrient
     building blocks that literally become the eyes you look into; the knees that get scraped;
  the bones that support their growing bodies; their inquisitive, curious brains; and the
  hearts that pump quietly night and day down through the years. Children come in a
  variety of shapes and sizes. Their genetic blueprints determine how fast and how big they
  will grow. Some children are destined to grow slowly while others make rapid leaps in
  development. Genetic, environmental, hormonal, nutritional and behavioral factors work
  together to determine a child's rate of growth. It is the caregiver’s responsibility is to
  provide a wide variety of nutritious foods as fuel for growth. Life-long habits begin
  at this young age.
 The Importance of Good Nutrition for Adolescents and Teens: Good nutrition should
  be a goal for all of us, but adolescents and teens especially have much to gain - or lose -
  when it comes to what they eat as it will shape them for the rest of their lives. Their
  growing and active bodies need proper nutrients to support overall growth and
  development, for bones to grow strong and for energy levels to remain high. Bodies need
  to be armed with the right fuel in order to get the best results. Food=Fuel! Their bodies
  must be nourished with the right nutrition ~ protein, calcium, vitamins and minerals to
  keep up with their growing bodies and active lifestyle demands. Teenage diets should
  maintain growth, encourage health and be satisfying. In addition during the teenage years
  a number of mental and physical changes happen to the body. These incorporate a
  noticeable acceleration in height, and extensive gains in bone and muscle along with
  hormonal changes. These changes affect nutritional requirements.
 Young Adults: Think of your body as a complex machine where adequate nutrition is
  basic to maintain good health. A well-balanced diet is necessary for growth and normal
  body functioning. A person with good eating habits who is well nourished will have the
  energy to carry on life's activities. Good nutrition and good health, or a sense of well-
  being, go hand in hand. In fact, the old saying "You are what you eat" may be more true
  than we ever realized - especially when it comes to obesity from eating “junk food.”
  This is a crucial time of life when you are at your prime energy levels and health
  should be strong but without proper food=fuel you begin depleting your reserve
  rather that maintaining it.
 Adults: As we age, our relationship to food changes along with our bodies. When we're
  younger, we might grab fast food on the run and not think twice about it. In later life,
  however, eating well can be the key to staying mentally sharp, emotionally balanced and
  energetic, with a strong immune system and a positive outlook. All the nutritional things
  that we need to be concerned about as younger adults are even more important as we get
  older. Good nutrition is important throughout life, but it takes on special significance
  throughout your middle years. This is because starting with middle age (40 to 65), your
  body begins losing about 1 percent of its muscle per year. Fat replaces the lost muscle.
  Since fat cells need fewer calories than muscle cells to survive, metabolism slowly
  declines. Added to that is the inactivity that often occurs with aging. The bottom line is
  that you need to eat fewer calories and more nutrient dense foods, or risk expanding with
  age. At this age we can not afford to not tend to our needs. This is the age when we
  start hearing about heart disease, high blood pressure, diabetes, high cholesterol
  and the list goes on. These are however, diseases that we know are linked to diet
  and the link goes back to day 1.
 Seniors: After age fifty there are many metabolic and physiological changes which
  impact on the nutritional needs of each individual. There also are a wide range of
       circumstances why older individuals might not be eating the most nutritious diet that can
       range from financial to not wanting to eat alone or having the energy to prepare a meal.
       Health professionals and care providers need to be constantly aware of the necessity for
       maintaining an optimal nutritional health status in the elderly and continually
       encouraging good nutrition. Nutrition advice for older adults should be designed to
       respond to the changing physiological, psychological, social and economic capabilities of
       the individual while assuring that the overall nutritional needs are met with the freedom
       to keep meals and eating an important aspect to the quality of life during the later years.
       Good nutrition is especially important in the care of the ill and aged in: maintaining good
       muscles; and promoting wound healing, and recovery from the stress of illness.

    The Elderly and Malnutrition: As we have discussed at any age, nutrition is vital to
     maintaining health and enhancing quality of life. However, achieving good nutrition can
     be especially difficult for the elderly, the fastest growing portion of America's
     population. Many factors, including physiological changes, changes in nutritional needs,
     illness and physical limitations, food-medication interactions, depression and loneliness,
     and food insecurity are common causes of malnutrition in the elderly. A number of
     factors influence the nutritional status of the elderly. First, several physiological changes
     impact elderly nutritional requirements. Changes in taste and smell may decrease an
     individual's appetite or desire for food. Gastro-intestinal movement decreases with age
     and may lead to constipation, decreased nutrient absorption. All of these factors lead to
     the need for high quality nutrition. This is an age group that can highly benefit form
     scientifically designed super-foods that insure good nutrition and are simple to use.

The numerous benefits of a healthy diet and proper nutrition include: higher energy levels,
increased mental clarity, resistance to illness and disease, a more robust immune system,
faster recuperation times, and better management of chronic health problems. While these
are some of the benefits there is one very important specific factor that overshadows the benefits
and that is that good nutrition generates the integrity of optimal cellular renewal. Why is
this so important? Because we must replicate and/or replace over 300 billion new cells each day,
cells that make up our skin, muscle, organ, bone, etc. The reason for this is because some cells
simply wear out. Others are short-circuited in their life-span because of free radical damage
generated by the oxidative stress of cellular metabolism. Yet others become unhealthy because
of free-radical damage from influences outside the body. The bottom line is the newly replaced
cells will only be better than, as good as, or as less than the quality of the DNA of the host cells
they are replicated or replaced from. When the new cells are less healthy due to poor nutrition or
other factors, than those they are replacing we are experiencing aging!

There is no elixir of youth but researchers now have scientific proof that some of the
biological hallmarks of aging can be postponed. This can result in increased vitality that last
even into our later years. Cars do rust and parts wear out even with the best of preventative
measures, so too, we all “rust” from the effects of oxidative stress and our bodily parts wear out
– this is called the “aging process.” We can not stop aging however, through the study of our
DNA and the effects of nutrition on DNA health, science is now showing us how to slow the
“aging process” down through eating more nutrient dense foods, and using new natural
innovative and clinically tested botanical neutraceuticals. (Pharmaceutical grade, scientifically
engineered super-foods.)

Yes, there is a secret to good nutrition and it will continue to unfold here at Holistic 3D
Health. Many active people do not eat a diet that helps them do their best to maintain
good health. Without a basic understanding of nutrition, popping a pill seems easier than
planning a menu. In reality, there is no pill, potion, or powder that can enhance your
performance like the right foods and fluids. It is for this reason we offer you H.E.L.P. or
our Healthy Eating and Lifestyle Plan. Nancy and I are here to serve you and - if you
are wise enough to take care of your health and if you want your children to be all they can
possibly - we invite you to journey with us so we all can be healthy and strong for a long,
long life.

Family Meals Are Important ~ a Special Report
Mealtimes are one of the best times for family fellowship, learning and bonding. In today‟s
busy world it is sometimes difficult to catch quality family time, even meal time together as a
family. Statistics show us children that share meals with their families benefit in many ways.
Here are a few of the findings:
        There is a strong association between regular family meals (defined as 5 or more per
        week with at least 1 parent) and academic success, psychological adjustment, lower rates
        of alcohol and drug use, early sexual behavior and suicidal tendencies or risk – reports
        the largest federally funded study of American teens. (2)
        The single strongest predictor of better achievement scores and fewer behavioral
        problems was home mealtimes, out-ranking time spent in school, studying, sports, church
        or other activities. (1)
    3. A medical study of children 9 -14 found regular meals equaled healthier eating habits,
        including more healthy fruits and vegetables, less fried foods and sodas. (3)
    4. Teens that eat with their families are less likely to smoke, drink or use drugs. Teens with
        2 or less family dinners per week are:
            a) 3 times more likely to try marijuana
            b) 2.5 times more likely to smoke cigarettes
            c) 1.5times more likely to drink alcohol (4)
        Sharing meals nourishes the body and the soul, building strong family support plus
allows time for discussions on moral, spiritual and intellectual topics. It gives children a
chance to learn conversation skills, manners and respect for others while they speak and respect
others opinions. The atmosphere of nurturing and support at shared mealtime conversation can
be a time to build self-esteem and self-confidence.
        Not only can meal time be a good fellowship time, so can meal preparation time.
Even very young children can learn how to set the table. They can retrieve items needed from
the cupboards, pantry or fridge, scrub veggies or pick fresh flowers for the table. Older children
can make salads, learn how to prepare desserts and get items ready for cooking or baking. By
age 13 or 14 they can be taught to do almost any food preparation activity an adult can do. The
team work of preparing the meal is as bonding and valuable as eating the meal.
       Meals eaten away from home together can be great bonding times as well. Have the
whole family meet at a favorite restaurant if you are scattered at mealtime or just take a break for
a family night out. Relax and enjoy each others company.
Tip – Have teenagers? Let them prepare and serve a special meal for mom and dad date night.
The planning, preparing and serving will teach many valuable lessons.
    (1) Sandra L. Hofferth, “Changes in American Children‟s Time, 1981-1997. “ University of Michigan‟s
        Institute for Social Research, Center Survey. January, 1999.
    (2) Council of Economic Advisers to the President. (2000). “Teens and Their Parents in the 21 st Century: An
        Examination of Trends in Teen Behavior and the Role of Parental Involvement.” Report released May
        2000. Analysis of the Adolescent Health Study, using a national probability sample of adolescents and
    (3) Gilman, M.W., Rifas-Shiman, S.L., Frazier, A.L., Rockette, H.R.H., Carnargo, C.A., field, A.E., Berkey,
        C.S., & Colditz, G.A. (2000). Family dinners and diet quality among older children and adolescents.
        Archives of Family Medicine, 9,235-240.
    (4) National center for Substance Abuse (CASA) at Columbia University

Neighborly Shared Meals
Contributing writer: Nanette Herbert

Here is a great time-saving and Money saving tip. You may not be a military family but I can
see this working with other busy families as well.

Recently a neighbor and I decided to share the responsibility of planning and preparing some of
our families‟ evening meals. As military wives with deployed husbands, we were looking for a
way to lessen our workloads during our spouse‟s absence. The hustle and bustle of everyday
life and double duty as a single parent is enough to wear anyone down and it‟s easy to grab
dinner at a fast food joint on the way home. We both noted that we tend to eat out a whole lot
more when our husbands are away just to give ourselves a break and we know this habit is
neither healthy for our wallets or our bodies!!

We came up with an idea that gives us each a break. We decided to share our meal preparation
duties. We both get a break from cooking and we are still able to feed our families well
balanced, home cooked meals. One night I cook dinner

at my house and later in the week she cooks at her home. My children look forward to the night
to make dinner for our neighbors. They pitch in and help me and are learning a valuable lesson
about serving others.

When our neighbor cooks for us, my boys are more willing to try new foods and they are being
introduced to new tastes. We do not do anything fancy. We prepare the same meal we would
prepare for just our own family; just more of it.

As for our wallets, we are spending no more on groceries and we are throwing away fewer
leftovers. Of course the home cooked meals are less expensive than drive through.
Our meal sharing has accomplished several things. Besides us getting a break, we are saving
money, sharing great fellowship with our neighbors and friends and our children are learning
valuable lessens about helping others and sharing.

                            What is Lifestyle Coaching?
                           Can it benefit you and your family?

As we are exposed to family challenges through our counseling we realize that many of
the families of today have never had the privilege of living in a whole functional family.
Over and over again we talk to husbands who never had a father present in the home so
therefore they have no fatherhood concept or even a concept of spousal relations. The
wife may also come from a single parent home or a home where “fathers” came and
went. You may be from a two parent family where one parent was emotionally absent
because of alcohol, drugs or other addictions. Some of these young adults have never
seen a healthy relationship in action, but are now trying desperately to create healthy
family lifestyle for their children. They long for that family setting where they can
belong, be nurtured and nurturing but where do they start?

You may come from a situation somewhere between the above extremes and normal and
really feel like you are wandering, hoping you are headed in the right direction. You may
be single and struggling to find a meaningful relationship or you may be in a relationship
that is struggling, if so, lifestyle coaching can help. Lifestyle coaching looks at all areas
of your life and helps you understand who you are first of all and then through that
understanding helps you learn how to relate to others. Lifestyle coaching helps you set
goals and expectations for you personal growth and helps you meet those goals.

Lifestyle coaching can guide you or counsel you in such specific areas as: relationship
building, becoming a stronger more balanced person, building stronger families,
becoming more effective parents, more financially independent and the list goes on.

This website offers several evaluations to help you get started. Here are explanations of a
few and what each will help you with:

   1. Physical Health Profile - we all know that good nutrition is one of the primary
      keys to good health. But, because of biological individuality, how can you be sure
      you‟re following the right plan or taking the best products for your unique health
      needs and lifestyle? The simple truth is there is no one ideal diet for everyone,
      nor one vitamin or mineral supplement that will improve everyone‟s health. But,
      there is a foundation upon which optimal health is built and we call it our Healthy
      Eating and Lifestyle Plan. Order your download of “H.E.L.P.” today.

   2. Arno Profile System - knowing and understanding your Temperament gives you a
      new sense of who you are and why you react and act the way you do. It will help
      you in your relationships at home and work. We highly recommend and use the
       Arno Profile System in all premarital, marital, and relationship counseling. Order
       your Arno Profile Questionnaire now.

   3. Spiritual Strengths Healing Plan – healing occurs on many different levels: body,
      mind, and spirit. We want the best medical care for our body. Likewise we need
      to choose the best mental, emotional, and spiritual care that can activate the
      healing dynamo within us. Your next step is very clear ... take the Spiritual
      Strengths Finder. From there you will learn more about yourself and the healing
      Power that God has given you than you ever thought possible. I encourage you
      To follow your heart, learn about yourself. Start on the road to healing today –
      Order the Spiritual Strengths Finder now.

                               Monthly Features
                           3 Grab and Go Breakfasts
All 3 of the following recipes can be made in approximately 7 minutes and can be eaten
on the run. We encourage relaxed family meals but we know in reality that there are
many times when time is short. 3 balanced meals each day are important with breakfast
being the most important of the 3. We also find it is the most often skipped meal and the
meal most lacking the in good solid nutrition. A good nutritionally balanced breakfast
will help keep your energy levels up all day. Each meal has a good balance of protein
and carbohydrate. Add a small glass of fresh orange juice or a bottle (3.5 oz) of Essentals
– a highly recommended super food, and you have a complete meal with some added
anti-oxidants. (For a complete understanding of protein and carbohydrate ratios for each
family member refer to our Healthy Eating and Lifestyle Plan (H.E.L.P.))
The first 2 meals can be made ahead, stored in the fridge or frozen and warmed in the
micro wave when ready to eat.

Scrambled Egg and Ham Pita Pockets                         4 servings
4 whole wheat pitas at room temperature
6 medium or large eggs
8 oz of thin sliced ham
Break the eggs into a small mixing bowl
Add: 3Tbsp of water, dash of salt and 2 grinds of fresh pepper.
Shred or cut ham into strips
Beat eggs with fork until well blended and add ham. Mix into egg mixture.
Melt 1Tbsp butter in skillet on medium heat.
Pour egg and ham mix into skillet and cook for 1 minute. Scramble gently and let cook
until eggs are set but not dried out – 1 to 2 minutes.
Stuff pitas with scrambled egg and ham. Enjoy.

Mexicali Breakfast Roll-ups                          4 servings
8 small taco or burrito shells at room temperature
8 eggs
½ cup of your favorite salsa
1 cup of Mexican blend cheese
Crack the 8 eggs into mixing bowl and blend with a fork until well mixed.
Add salsa and blend.
Preheat skillet and melt 1 Tbsp of butter.
Add egg and salsa mix to skillet
When eggs begin to set sprinkle with cheese & scramble. Cook until eggs are set &
cheese is melted
While eggs cook spread out the 8 shells.
When eggs are done divide between the 8 shells and roll up.

Peanut Butter and Toast Sandwich
You can make 1 sandwich or several.
Ingredients for each sandwich:
2 slices of pre-cooked bacon
2 slices of whole wheat or whole grain bread
3 Tbsp. 100% natural peanut butter

Toast bread and while it is toasting warm bacon for 20 seconds in micro wave
When toast pops up spread 1 slice with peanut butter and top with bacon and second slice
of toast
Option: slice ½ of banana and add to sandwich

All the above recipes are adult size servings. Small children will do well on ½ pita, 1
roll-up or ½ of the above sandwich.

                      Food Preparation Tips
Fresh Salad Greens
Choosing the greens –Cleaning and storing greens -Salad green combos
        One of the best ways to add fiber, antioxidants, calcium and other needed
vitamins and minerals to your diet is to eat plenty of dark leafy green vegetables.
Eating them raw provides you with even more of their good nutrition. The most common
dark leafy greens include romaine, escarole, green and red leafy lettuces and spinach.
You can also get a muesli mix, spring mix, or baby green mix in packages that are very
good for added color and flavor variety. The pre-bagged mixes are easy and convenient,
however they can also be expensive to use if you are feeding a whole family.
        When purchasing greens look for even coloration, try to avoid those with dark
brown or bruised leaves. Buy fresh looking heads or bunches and put them is a bag from
the produce area to protect them in transit to your home. If you are busy and have to buy
the pre-bagged greens check the “sell by” dates and buy the bags dated the furthest from
your purchase date.
        The best way to store your romaine and other lettuce is to separate the leaves
into your sink and wash them thoroughly with cool tap water. Discard any brown or
damaged leaves. Let them drain and pat dry with absorbent clean cotton towel or paper
towel. Stack the separated leaves in rectangle shaped food storage containers that will
seal tightly and store in bottom of refrigerator. Greens will look fresh, be crispy and
ready to be used in your favorite salads. (Note: If using spinach purchased in a bunch,
remove stems then wash, dry and store the same way as the lettuce. Also, cilantro may
be cleaned and stored by the same method as lettuce. It will keep longer and stay fresh).
        When you are ready to use the lettuce, tear into bite size pieces, add your
favorite ingredients and serve. Here is a serving suggestion that will make 4 salads:
Green Side Salad
2 cups of romaine leaves
2 cups of red leaf lettuce
2 cups muesli mix
½ cup cilantro leaves
One tomato cut into 8 wedges or 12 to 16 cherry or grape tomatoes
White sweet or red onion slices
1 cup feta cheese crumbles
Toss greens and cilantro together, divide evenly into 4 salad bowls and garnish with
tomato and onion rings and cheese crumbles
Serve with Italian Balsamic Vinegar Dressing - use Kraft‟s Good Season Salad Mix
and as an option use Balsamic vinegar for the vinegar amount in the recipe. Opt. add 2T
spoons of Worchester sauce.
Salad suggestion: Double recipe above and add 4 oz‟s of cooked chicken breast strips to
each salad. Serve with fresh Artisan‟s whole grain or multi-grain bread from your
grocer‟s bakery. This is a great quick meal ready in minutes. (Use left over chicken
breast or purchase precooked, ready to use).

                      Special Family Meal of the Month

Rosemary Roasted Pork Loin                        Recipes serve up to 8
Smashed Sweet Potatoes                             Note: Both the sweet potatoes and
Fresh Steamed Asparagus                           pork roast can go for 2nd meal if you
Strawberry Pecan Salad                            are only serving 4
Apple Crisp

Check the Pantry                                  Grocery list
Sea Salt                                          2 # pork loin roast
Peppercorns (for fresh ground pepper)             Fresh rosemary
Whole wheat flour                                 3 # fresh sweet potatoes
Italian dressing mix                              1 pt. buttermilk
Balsamic vinegar                                  Butter
Organic brown sugar                               1 ½ # fresh asparagus
Cinnamon                                          1 pt. strawberries
Nutmeg                                                Salad greens – romaine + one other
Rolled oats – Old Fashion                             2 # Granny Smith apples
Raw honey                                             White sweet onion
Pork gravy mix (if you will have                      Any items missing from the pantry list
left over roast)                                      Aerosol whip and pecan halves/pieces


Rosemary Pork Loin Roast                             325 degrees

Rosemary pork loin roast: 325 degrees for 1 hr. + 20 minutes or crock-pot on low for 6
to 8 hours.
Cut slits in fat on roast (4 or 5 across), rub with 2 tsp. sea salt, 1 tsp. fresh ground black
pepper, place sprigs of fresh rosemary in slits, and place in roasting pan in pre – heated
oven or crock-pot.

When done remove from oven or crock-pot and let sit for 5 minutes before carving.
Reserve liquid for gravy (optional with this meal but you may want to use with left over
roast for 2nd meal.)

Smashed sweet potatoes ... prep time 55 min.
Scrub potatoes and cut into 2” chunks, boil until tender (fork will prick into easily) about
20 - 25 min. Drain and let cool slightly so you can remove the skins if they are thick and
dark colored. (If skins are thin and light you can leave them on.) Place peeled potatoes
back into cooking pot on very low heat. Add:
¼ cup butter
2/3 cup buttermilk
1 Tbsp. cinnamon
2 Tbsp. raw honey
Sea salt and fresh ground pepper to taste. Smash potatoes with hand held mixer on low
speed until blended with few lumps.
Remove from heat and serve in warmed serving bowl. Garnish with pat of butter and a
dash of cinnamon.
Notes: You can cool potatoes in crock-pot on low for 4 hours. If potatoes are done early
you can place them in the oven on 325 degrees for about 30 minutes to re-warm.

Fresh asparagus ... (prep time – under 15 minutes.)
Look for smooth skinned fresh green color when buying (yellow green and or wrinkles
indicate the stalks are not fresh).

Wash in cool running tap water.
Snip 1” to 2” off end of stalk. (If you hold the stalk in both hands and snap it like you
were breaking a twig, the “hard” end will snap off. That end usually is tough and/or
Place spears in steamer or shallow pan with small amount of water. Steam for 7 – 8
minutes in steamer or 6 -7 minutes from when water boils in shallow pan. Stalks should
be fresh green and tender crisp when done. Place in serving dish. (Garnish with butter,
salt and pepper.)

Strawberry Pecan Salad ... (4 salads)

Mix „Good Seasons‟ salad dressing per package directions using balsamic vinegar in
place of apple cider vinegar. Slice 8 to 10 large strawberries.
Tear 2 cups each Romaine and leaf lettuce (washed) - dividing evenly between 4 salad
bowls. Slice 2 or 3 thin slices of sweet onion (reserve 1 nice onion ring to garnish each
Toss berries, salad greens and onion. Garnish each salad with 2 Tbsp. pecan halves and
pieces + onion ring.
Drizzle with dressing just before serving or pass dressing at the table.

Apple Crisp

Peel, core and slice 5 to 6 apples and place in a 9” x 9“ baking pan.
Drizzle with 2 Tbsp. water
Sprinkle with: 2 tsp. cinnamon, ½ tsp. nutmeg, ½ tsp. salt. . Options: may add ½ cup
raisins and walnuts to apples – toss together in pan.)

In a small bowl:
2/3 cup whole wheat flour
1 ½ cup brown sugar
½ cup rolled oats
1 tsp. cinnamon
½ cup soft butter. Combine, using a fork, until crumbs hold together and then sprinkle
evenly over the apples in the 9” x 9” pan
Bake at 350 degrees for 40 minutes (or until bubbly and topping is slightly browned.)
remove from oven. After apple crisp has cooled serve with whipped cream.

Preparation schedule

      2 hours before meal time turn oven to 325 degrees.
      Prepare roast and place in oven when temperature is at 325 degrees.
      1 ¼ hours before meal time scrub sweet potatoes – cut up and place sauce pan
       and cook over medium heat.
      1 hour before meal time prepare apple crisp and place in oven. Note: (if you are
       going to bake the apple crisp while roasting the pork loin turn the oven up for the
       baking time then reduce heat to 325 degrees.)
      25 to 30 minutes before meal time finish sweet potatoes and place in oven
      20 minutes before meal time prepare salads; prepare and cook asparagus
      10 minutes before meal time take meat out.
      Set table and place salads on table
      5 minutes before meal carve meat and place asparagus in serving bowl – place all
       hot foods on table
        Time to ring the dinner bell!

                        Featured Product of the Month

Each month we feature a science based nutritional product. These
products can be purchased from links on our website and delivered
directly to your home. Go to www.holistic3dhealth.com and click on the
link for NetImpact or go to www.mynetimpact.com and use UNIVERA
ID# 1207497 to place your order. Take UNIVERA’S 90 day challenge by
becoming an Advantage Customer and save 10% plus earn points
towards free products. As an Advantage Customer your product will be
shipped to you on your chosen date each month. UNIVERA’S products
are unique in that each product has patented components that have been
clinically tested. They have been proven to work! They will make a
difference in your life.

Advanced Cell Renewal *
AgelessXtra® is the core of Univera’s products for renewal, and provides key health benefits in all four quadrants
to Nourish, Restore, Fortify, and Vitalize. Researched, developed, and formulated based on the science of cell
renewal, Xtra™’s proven effectiveness gives you a source for daily renewal. Use it to keep your body functioning at
peak effectiveness.* Xtra is a scientifically formulated nutritional and active-botanical supplement in a base of
great-tasting antioxidant-rich berries. Easy to enjoy, even on-the-go!* Available in US/CA

Think of AgelessXtra® as the starting point for
your total body renewal.
Xtra is a powerful proprietary blend of nutritional and botanical ingredients developed from decades of research.
Xtra will change your life as it helps to Nourish, Restore, Fortify, and Vitalize your renewing cells — everyday.*

Promotes Vital Energy*

Xtra contains a blend of carefully researched super nutrients that drive maximum energy production. These include
vitamin B3 and P5P (the activated form of vitamin B6); Ornithine alpha-ketoglutarate, (amino acids essential for
maintaining muscle mass); green tea (widely known for its antioxidant properties); and Cordyceps sinensis, a
mushroom commonly used for its reputed ability to improve aerobic capacity and reduce fatigue.*

Supports Mental Clarity and Focus*

Life is short—be in the moment. There is a compelling reason that many of our products are berry-based. These
beautiful, sweet-tasting fruits are powerhouses of nutrition, containing vitamins, minerals, and a group of
compounds known as polyphenols, currently under intense research for their ability to reduce cell damage. Berries
also contain nutritional compounds shown to have a positive impact on brain function.*

Helps Manage Stress*

Xtra’s unique formulation includes plant compounds used for centuries to help manage stress. These natural
compounds include Serenix™, (a proprietary natural extract derived from young corn leaves) and Rhodiola
crenulata, (an herb widely used in traditional Tibetan medicine). These herbs also have enormous potential as
endurance enhancers to improve the efficiency of physical and mental work.*
Promotes Joint Comfort and Flexibility*

What good is all the energy in the world if simple movement makes you wince? Enjoy your renewed energy with
the ability to move without discomfort. As a true full spectrum cell renewal formula, Xtra includes the award winning
proprietary compound, Protectin™. Protectin is derived from Scutellaria baicalensis and Acacia catechu, natural
herbs widely used for over 3,000 years in traditional Chinese medicine to promote joint comfort and flexibility.*

This information is provided for the sole purpose of educating you about various nutritional products. It
is not intended for the purpose of diagnosing or treating any specific ailment. You are advised to consult
with a medical professional regarding your own specific health issues prior to using any nutritional

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