Nutrition News You Can Use
Detoxing Naturally
November 2008
Welcome to the first edition of Nutrition News You Can Use. The goal of this news letter is to give you simple and practical information that can improve your health and bring awareness to making sustainable food choices. 
I am excited to share recipes and nutritional information about foods that are abundant at this time of the year and fill you in on the best places to get the freshest and most local choices possible.
I visited the Sunset Valley Farmer's Market this weekend, which is held each Saturday at the Tony Berger Center off of Hwy 290 and came home with a plethora of delicious veggies that are so crisp and full of flavor it made me smile from ear to ear.  It really is a lovely way to spend an hour on Saturday and meet the people who are growing your food. The colors are vibrant, the foods are unique and its a good place to meet new people.
Supporting our local farmers by buying from one of the many farmer's markets around town is a great way to support our local economy, reduce environmental pollution and acquire the tastiest foods you can find. Please click here to find a complete list of central Texas Farmers Markets.
Thanks for taking time out of your busy day to read this information. I hope it inspires you to eat something healthy even if it doesn't come from the farmers market.
For a list of my nutritional services please visit my website at
Kara Kroeger
Certified Nutritionist & Herbalist 
Knowledge to Nourish & Sustain
Brassica Foods...Detox Superstars
We have all heard about the immense benefits of eating from the Brassica (AKA cruciferous) family of foods, such as, broccoli, collard greens, kale, brussel sprouts, cabbage and cauliflower but many of us do not know why these foods are so protective and nourishing.
When we chop and chew these vegetables we stimulate the liver to produce enzymes that detoxify cancer-causing chemicals.  These delicious plants also contain many plant chemicals that work as antioxidants, which disarm free radicals circulating in our body that can damage DNA, cell membranes and fat containing molecules such as cholesterol. If that is not enough these foods contain substantial amounts of Vitamins C, K and A, which protect both our aqueous environments and our fat-containing molecules and structures. This is huge! Our bodies need this type of protection in a major way.
An interesting study of over 1,200 men found that those who ate 28 servings of vegetables per week had a 35% lower risk of prostate cancer. However,  those who consumed just 3 or more servings of cruciferous vegetables each week had a 44% lower prostate risk. Sounds like more bang for your buck to me!
I often hear in my practice that it is difficult to get in enough vegetables with today's busy lives. If this rings true for you choose wisely and go for these superstar veggies. Daily detoxification strategies are so important in this less than pure world we are living in.
Cole slaw, roasted brussel sprouts, mock mashed potatoes made with cauliflower, sauteed greens and cream of broccoli soup are all tasty ways to  take advantage of the many benefits of the brassica family of foods. See the recipe below to start detoxing naturally today.
For those who are chemically sensitive, at a greater risk of cancer, who have cancer or have overcome cancer,  supplementation with broccoli seed extract can help you to receive the potential benefits this plant can offer. If you are interested in learning more about supplementation with these compounds please contact me.
Seasonal Recipe of the Month
collard greens 
Detox Naturally With This Easy Recipe-
Greens with Coconut Cashew Sauce
2 bunches of fresh greens of your choice washed and cut to your liking (collard greens, Swiss chard, 1/2 kale, etc)
1 tbs olive oil
2 cloves of minced garlic
1 cup of chicken broth
Salt and pepper to taste
1/2 cup of cashew butter
1/2 cup coconut milk
In a heavy skillet heat olive oil, add minced garlic and saute for 30 seconds. Add washed greens to the skillet and lightly coat with olive oil and garlic mixture, season with salt and pepper and allow to wilt slightly (1 minute). Add chicken broth to skillet and allow greens to cook down to desired texture. Remove from heat and place in a serving bowl.
In a measuring cup mix the cashew butter and coconut milk to form a creamy sauce. Additional spices can be added to the mixture for various flavors. Try a dash of coriander and ginger to liven it up or just enjoy as is. Spoon over each serving of greens.
The extra coconut milk can be made into a scrumptious desert beverage called horchata.
Place the remaining coconut milk in a blender with 1/2-1 cup of water. Add 1 tbs of agave nectar, 1/2 a tsp of vanilla extract and a dash or two of cinnamon blend thoroughly with ice (if desired) and Enjoy!
3-Week Fall Detox
Fall Detox Program
The changing of the seasons is traditionally a time to cleanse the body of the previous seasons build-up. In following this tradition I am excited to offer a 3-week Fall Detox in November.  
This detox includes three classes that will focus on:
  • Dietary changes to give the body a break from excessive eating habits
  • Supplementation for detoxification (product are included in the cost) 
  • Habit changing exercises and the fundamentals of eating healthy sustainable foods throughout each season. 
Detox assisits us with:
  • Weight loss
  • Greater Creativity and productivity
  • Improved Focus
  • Clear Skin

If these are a part of your health and lifestyle goals, you could benefit from this program.

Many people experience relief of many symptoms by participating in a sesonal detox. The symptoms may include:

  •  Allergies
  • Joint and muscle pain
  • Foggy thinking
  • Fatigue
  • Headaches
  • Digestive issues

Come Restore Yourself!  

November 3rd, 10th and 24th at 7:00 PM
Location: 2801 Ware Rd
Austin, Texas 78741
Level 1 $199 (does not include meals)
Level 2 $349 (includes 32 meals)
Please call Kara to register 
If your schedule is irratic and the detox dates do not work for you, I can work with you individually. I can also work with you if you live out of town and would like to do the detox.

New Years Detox Program
New Years detox begins January 12, 2009. Prepare now.  Receive a $20 discount if you sign up before Dec. 15th.  Give this gift to yourself or a friend for Christmas.  Gift certificates are available. 
Contact Information
phone: 512-567-5206
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