Nutritionist’s Corner
By: Sandra Russak, Clinical Nutritionist & Health Coach
“Keeping it Healthy With Seasonal Foods”
Fall is right around the
corner. We will soon have
beautifully differentcolored leaves, cool fresh
air, candle-lit homes, and
delicious seasonal recipes.
Keeping it healthy during
holiday season can get
tough. So how can we
enjoy holiday food without
the extra calories and
saturated fat? Here are
some mouth-watering
ideas:
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Make spaghetti
squash instead of
pasta.
Make mashed
pumpkin instead of
white mashed
potatoes.
Make mashed

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cauliflower with a bit
of mustard instead of
white mashed
potatoes.
Put apple butter on
your sweet potatoes
instead of regular
butter or brown sugar.
Top your mashed
sweet potatoes with
toasted pumpkin
seeds instead of
marshmallows. Use
ground cinnamon
instead of brown
sugar.
Make pumpkin or
squash soup instead
of soups with creams
(ie. cream of broccoli).
Add ginger to the
soup.
Top a rice cake with
apple butter, raisins,
and cinnamon instead
Recipe of the Month
“Apple Bake” (makes 8 servings):
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8 Granny Smith apples
8 tbsp of apple butter
2 cups of dry plain oatmeal
4 tbsp of flaxseed
Preheat oven 350. Slice each apple into 6 halves
(so you will have a total of 48 halves). Spread them
out in a baking dish. Pour the apple butter all over,
then pour the oatmeal all over, then the flaxseed all
over. Mix well. Bake in oven until apples are soft.
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of making cinnamon
rolls.
Popcorn instead of
candy corn.
Season meat and
vegetables with
nutmeg, all-spice, and
ginger instead of
bottled holiday
seasonings/sauces.
Stuff your
mushrooms,
tomatoes, and
artichokes with other
chopped vegetables
and herbs (instead of
cheese and bacon).
Dip pecans in
hummus instead of
pecan pie.
S ept emb e r 2 01 5
V ol . 1
Inside this issue:
Feature Article
1
Recipe of the Month
1
Product of the Month 1
Upcoming Events
2
Client Satisfaction
2
What’s New?
2
Product of the Month
O’Keeffe’s Working Hands: This
hypoallergenic, non-greasy, and odorless
hand cream truly works like a miracle! It is
for very dry and cracked hands. So if you
have “gym hands” or the hands of a hard
worker, this cream is for you! You can find
it at Target, Amazon, Walmart, Walgreens,
and CVS.
2
“Client Satisfaction”
My name is Albina and I did the Zyto scan with Sandra. The scan found imbalances in my
adrenal system and stress on my spine. Sandra recommended supplements and a food plan for
me, and also suggested I see a chiropractor. Within a month, my adrenal system was back in
normal range and my chiropractor is currently working on my spine issue (which I didn’t know I
had)! Thank you Sandra and Zyto for changing my health and life!
“Cookies with Vitamins?”
And the vitamin craze continues! Manufacturers are overloading us with vitamin water, vitamin
bars, vitamin shakes, vitamin gum, and now vitamin cookies. The newest vitamin cookie is
“WhoNu?”. The marketing scam is the same; they label their boxes with the added vitamins
and claim it could increase your health. Not! Many of their flavors are filled with sugar.
Actually, the chocolate WhoNu cookies contain mostly sugar….sugar is the first ingredient on
the box. Other prime ingredients include several oils, yellow corn flower, corn syrup, soy
lethicin, artificial coloring, highly processed soy, and hydrogenated ingredients. After these
cookies are made, they are fortified with synthetic vitamins that have been processed and
broken down into compounds. This means that your body will not fully absorb or utilize these
vitamins. It is almost the same as taking Tums (with synthetic calcium) in large amounts,
where it can actually harm your bones rather than help them.
My recommendation is to get your vitamins and minerals through fruit and vegetables. Make
your own cookies at home with ingredients like oatmeal, raisins, honey, nuts, granola, apple
butter, and seeds.
Upcoming Events &
Announcements
Please join Sandra on
Wednesday, October 21st at
6:00PM for a very informative
workshop on “How To Read Food
Labels”. This workshop will be
held at Equalize Fitness. Please
call to register, space is limited!
914-329-6223.
Sandra Russak, MS, CN, HC
One Odell Plaza
Yonkers,
NY 10701
Equ
Phone: 914-329-6223
E-mail: [email protected]