Nutrition News You Can Use
Holiday Happiness 
December 2008

Please see the bottom of the page for holiday discounts.


As early as it seems, it is obvious that the holidays are upon us.  I know for some of us over zealous feelings of preparing for the holidays do not readily kick in. With so much on our plates the addition of a holiday "to do" list can breed grouchiness. That is why this issue is about how to enjoy the holidays and cultivate happy thoughts that will make the next few months a pleasure. It can be done. It's all a state of mind.
Nutritionally speaking I know people who are quite hard on themselves throughout the holiday season. Some feel guilty due to consuming too much. Others feel the need to limit some of the enjoyable tasty traditions the season brings. It is a fine line to walk but the most important thing to keep in mind is that we do have power over our thoughts and our thoughts affect the way we feel and react.
Many of us choose to focus on the "bad" things that we do and pay no mind or give little value to the good things that we do regarding our health and improving our nutrition. If we eat some cake and have a glass of wine we chastise ourselves for not being "good". However, what if each time we had a negative thought about our choices we stopped ourselves and thought of one beneficial thing we have done that day to improve our nutrition. Some of you may say, I can't think of something beneficial that I have done? At that point you then make a plan to do something positive. For instance when you get home you go straight to the kitchen and have a glass of Pale Greens (available through Kara), which is equivalent to 9 servings of vegetables and is full of phytochemicals and antioxidants that improve your nutritional status.
The point I am getting at is that our negative thoughts can lead to more negative patterns. Being hard on ourselves leads us no where, but countering with positivity can inspire us to look at the changes we have made no matter how big or small and can set us up to take action for improvement. It's a win-win and you don't have to guilt yourself anymore. I promise the more you do this the more you will see improvement in your health. 

For a list of my nutritional services please visit my website at
Kara Kroeger
Certified Nutritionist & Herbalist 
Knowledge to Nourish & Sustain
Top five things you can do to counter the common holiday nutrition challenges 
Don't go to a party hungry!
Eat some protein or healthy fat rich food before you go. Nuts, jerky, protein bar, string cheese and fruit, etc. This will prevent you from making bad food decisions because you're not thinking straight.
Drink a glass of water for every alcoholic beverage you have. This keeps you hydrated and will also help to reduce the amount of alcohol you drink.
Re-gift food gifts you don't think are going to benefit you. I know this sounds a little cheap but hey, if you have health and weight loss goals it may save you from blundering.
Follow the 3-bite rule. If you are going to have some tasty treats think morsels. Have 3 bites and be done. You get to try it and hopefully really savor it knowing that three bites are all you get. Who knows you might actually enjoy those three bites more than you would just scarfing down the whole thing. BTW, only choose one or two treats to do this with not five.
Take small servings of starchy carbohydrates and large servings of  non-starchy carbohydrates. As we all know most of our holiday foods consist of sugar, flour, corn, potatoes, etc., all starchy carbohydrates. Unfortunately, these foods promote the release of insulin, which causes us to store more fat. Take small spoonful or bite size portions of these foods and load up on non-starchy carbohydrate sources to satiate you. These foods are salads, green beans, spinach dishes, vegetable platters, etc. You may even want to be the person who brings a dish like this to the party so you know it will be available.
Bonus Tip: Remember that alcohol shuts off our inhibitory brain chemicals, which can cause you to say things you might not normally say (whoops!) and eat more than you need to. So Save yourself from this risk and keep alcohol to a minimum. You will feel great in the morning! 

Seasonal Recipe of the Month
Beet, Fennel, and Jicama Salad with Macadamia Nut Dressing
This is a great mostly non-starchy vegetable dish to take to a party. It flaunts holiday colors and is full of healthy omega-3 fatty acids and anti-oxidants.
4 servings
1-cup macadamia nuts
4 Tablespoons water
1 tsp lime zest
1 tsp cumin
Pinch of salt
Pinch of cayenne pepper
2 cups diced peeled jicama
2 cups diced fennel bulb
2 cups diced peeled beets
1 cup chopped Belgian endive
16 cherry tomatoes
Salt and freshly ground pepper

Make the dressing: in a food processor or blender, finely grind the macadamia nuts. Add the remaining ingredients and pulse until creamy; add more water, 1/2 tsp at a time, to thin out as desired.
Make the salad: Transfer the dressing to a bowl. Add the vegetables and season with salt and pepper. Toss well and serve.

3-Week New Years Detox
New Years Detox Program
Start your New Year with a clean slate. Do a 3-week Detox in January to get yourself back on track and feeling great.  
This detox includes:
  • Dietary changes to give the body a break from excessive habits
  • Habit changing exercises, delicious meal plans and recipes
  • Supplementation for detoxification (products are included in the cost: Detox Support Packs, PaleoFiber, PaleoGreens, plus PaleoCleanse and PaleoMeal included in level 2) 
  • Daily support

Detox assists with:

  • Weight Loss
  • Greater Productivity
  • Improved Focus
  • Clear Skin

Everyone can benefit from this program.

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

  •  Allergies
  • Joint and Muscle Pain
  • Foggy Thinking
  • Fatigue
  • Headaches
  • Digestive Issues

Restore Yourself!  

Level 1 $199 (does not include meals)
Level 2 $349 (includes 32 meals)
Please call Kara to register 
I work with you individually. I can also work with you if you live out of town.

New Years Detox Program
Start any time in January! Prepare now.  Receive a $40 discount if you sign up before Dec. 24th.  Give this gift to yourself or a friend for Christmas.  Gift certificates are available. 
Contact Information
phone: 512-567-5206
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During the Month of December
In appreciation of your business, I would like to extend the gift of health to you during the holiday season.  For the month of December only I am offering a 20% discount on any of my consulting services if you mention this newsletter.
Gift certificates are also available at this rate if you want to help keep friends and family healthy during this time of the year.
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