Nutrition News You Can Use
November 2010 
Give Thanks to Your Body

See Below For Special Holiday Discounts On Kara's Services. Save Up To 15%

Cooking Class Schedule
Central Texas Fall Foods as Medicine in Lakeway
Tuesday, November 30th, 2010
7:00-9:00 PM

See below for details. Register today! Space is limited.


Stop with me for a moment and think about the magnificence of what your body does to keep you breathing, functioning, and living optimally everyday. I'm serious, I absolutely want you to really stop and feel your breath raise your belly and oxygenate your lungs and blood. Notice your heart beat and the warmth of the blood moving through your veins. Take a moment to identify the thoughts that are coming and going through your mind and how quickly you feel sensations in your body in reaction to that thought. Try to conceive of the energy being created in your body that brought you to wherever you are right now and allows you to tap your little fingertips on the key board lying in front of you. It's AMAZING, don't you agree? And that is just the beginning. Think of our capacity for creativity and spiritual consciousness on top of all the functional matters.

Being so close to Thanksgiving, the one-day-a-year (I think we should have thanksgiving seasonally) we have set aside to give thanks, I am encouraged to remind you to really think about what your body does do right for you and give it thanks mentally, emotionally, and physically.

Sometimes we become so focussed on what is wrong with our body we completely overlook what is right, tarnishing our perspective of our magnificence.

I have a client who has been coming to me for a year, and even though she had integrated most of what I had instructed her to do with her diet, she had hit a point where she got so focused on trying to get it perfect she did not even realize how much she was doing right and the accomplishments she had made. in our last visit I suggested that she stop doing most everything I had told her to do for the past year. It was such a relief to her to relax the guidelines that days later she wrote this to me.

"By the way, things are going better -- I think that absolving myself of the "dietary rules" has given me relief. I've also been using the flower essences regularly, and in general, I've been enjoying eating more. By that I mean that when I eat, even though it's the usual stuff (i.e., relatively healthy), I don't question everything or criticize myself about it. I think I had gotten stuck in a downward spiral of feeling guilty and out of control, which meant I couldn't trust myself. But I've noticed in the last few days that I can recognize more of what's going on in my body, especially when I do eat -- I am more aware of being satisfied or full and more aware of what I want."

Let this be a reminder, even if your body feels broken down and worthless, of the resilience and will your body has to function and heal. For even if you are very ill, your body is still working overtime to improve it's state of being.

Many studies have proven that how we think about our health and body greatly influences our actual health. When we are ill for a long period of time, it is easy to get caught up in negative thoughts about our body but the more we can focus on thoughts of gratitude and positivity the better and faster we can rid ourselves of illness and live in health.

I come from a family who for generations, has rarely gone to the doctor but has always sought out empowering and spiritual ways to take care for ourselves. I was taught from a young age that, if we believe in our body's ability to heal, it often will. This does not mean that illness has not struck my family or taken lives, but it has made healing a less fearful and much more empowering process. It is easy to feel stripped of our power in today's modern world of medicine, but by cultivating thanks for our body, we can ease this side effect and give back to ourselves with our grateful thoughts.

Below is a list of a number of different things you can do to give thanks to your body and learn new ways of living healthfully. I know you will find some of them useful and don't forget that some of these things would make wonderful christmas gifts this season. Many of Kara's services are discounted for the month of December and can be redeemed in January. Give the gift of health! What more could one ask for. See below for special holiday discounts.

Thanks and take care,
Kara Kroeger
Certified Nutritionist & Herbalist
Knowledge to Nourish & Sustain

8 Ways to Give Thanks To Your Body

  1. The Healthy Weight Eating Program & Cookbook - Designed and authored by Kara, this weight loss/maintenance and metabolic health program & cookbook makes a great gift for yourself or for a loved one.  You can buy the cookbook alone (Click here to purchase and have it shipped today), which is chalk full of easy to prepare gourmet recipes and health promoting strategies or you can sign up for the whole program and really reach your health goals for the New Year. Sign up for the program before January 1st ( you can start in January) and receive 15% off.
  2. What the #$@&* Do We Know? - This is a fantastic movie about how our thoughts affect our body. It is a little over the top at times, but the quantum physicists interviewed in this movie do a wonderful job of explaining the science behind this concept. Click here to watch the trailer.
  3. Weekly Meal Preparation For Your Family - Kara is now offering personal chef services. How nice would it be to open your refrigerator and have healthy meals ready to eat or take to work with you? Kara works with you to design a menu based on your dietary needs and then comes to your home where she prepares the meals and leaves them ready for you to enjoy. She can prepare for 1 day or a whole week's worth and she takes care of the grocery shopping as well. See Kara's services page for more information . Schedule your first appointment date before January 1st ( you can start in January) and receive 1 hour of cooking time for free.
  4. How We Choose To Be Happy - In this book the happiest people from around the world are interviewed on their perspectives and choice to be happy. They discovered that many happy people follow the same principals about how they react to life. Happiness is a choice. Check out info about the authors and the book here.
  5. The Elimination Diet - Amy Meyers M.D. and owner of Austin UltraHealth, explains the benefits of the elimination diet in this article. If you suffer from allergies, weight gain, or any other relentless symptoms that are making you feel less than ultra healthy, read here how you can hit the reset button with the elimination diet and learn more about your body in six weeks than you have known in a lifetime. To learn more about Dr. Meyer visit her website.
  6. Grocery Store Tour - Kara's clients find this service to be one of the most valuable hour and a half investments they have made in their life regarding their health. No matter how much you think you know about what's available in the grocery store, you will be surprised and amazed to learn more and you will walk away with numerous new recipes and cooking skills. This tour makes a great gift or outing for the family. Sign up before January 1st ( you can start in January) and receive 15% off. Click here to see the details.
  7. Greenling Grocery Delivery Service - Do you hate going to the grocery store or do you lack the time or commitment to stock your house with healthy groceries? For about the same price as going to the grocery store, Greenling can deliver groceries directly to your home, including local produce, meats and grocery items grown, raised or made right here in Central Texas, as well as all the other necessary items. Check out Greenling's website today and sign up for your first delivery.
  8. Cooking Classes for Groups and Individuals - Are you and your friends looking for something fun and different to do? Sign up for one of Kara's cooking classes or get a group of six or more together and pick a culinary topic of choice to learn about. For Kara's group class schedule click here.  To learn more about private group or individual classes click here. Private group classes make for great holiday parties. Book with Kara today.

 Recipe of the Month
Fennel and Apple Salad

Fennel and Apple Salad

Seasonal Texas apples can still be found at the farmer's market. This Fall I went and harvested a bunch from an orchard in Mason, TX. Apples can be stored for months after picking. If you care to pick you own next season here is a link to the orchard I went to. Also, I find that many people are not familiar with using fresh fennel bulb. This is unfortunate because it can add so much flavor without being overpowering. The bulb is not a strong as the seed, it has a bit of a licorice flavor but less so than the seed. It's crisp consistency is like celery and can be used similarly. Additionally, you can add fennel to a braising liquid to add flavor. Click here to learn how to easily cut a fennel bulb.

1 fennel bulb, halved and sliced (fennel ribs and foliage can be added to salad if desired or reserve for another recipe for a more refined salad)
1 fuji apple, cored and sliced
1/4 cup parsley, chopped
2 Tbs. tarragon, chopped

2 Tbs. lemon juice
1-1/2 Tbs. Dijon mustard
1 tsp. honey
1/2 tsp. salt
3 Tbs. olive oil
3 Tbs. plain yogurt

Combine the fennel, apple and herbs in a bowl and mix well. For the dressing, in a medium bowl, whisk together the lemon juice, mustard, honey and salt. Next, slowly whisk in the oil in a steady stream. Add the yogurt and whisk to combine. Thoroughly mix the salad components with the dressing and serve cold. Makes 4 (1-cup) servings.

Cooking Class Schedule
Central Texas Fall Foods & Herbs as Medicine
Tuesday, November 30th, 2010, 7:00-9:00 PM
Lakeway,  TX (location to be given upon registration)
$45 (Includes samples of each dish)

Medicinal Foods with Seasonal Flavors!
The healthy food we eat is the earth's most potent medicine available to us. Seasonal, whole foods are our first-line of defense for staying healthy and healing common ailments of the season. Full of vitamins, minerals and phytochemicals, our mothers really do know best when they tell us to eat our fruits & vegetables. In this class, nutrition expert and culinarian, Kara Kroeger will be using the season's freshest herbs, vegetables and meats to make some truly tasty and nourishing dishes. Kara will cover a plethora of benefits gained from eating seasonal fall foods such as corn, okra, sweet potatoes,  pumpkins, greens, turnips, and herbs like mint, marjoram, Texas tarragon and many more. From an immune building grass-fed beef and pumpkin stew to a detoxifying dish of souffled southern greens and warming apple-coriander pie with a pecan crust, your taste buds will be tingling with flavor; free-radicals will be running for cover and you will be equipped with cold & flu fighting nutrients.

Come learn about:
  • The bounty of nutrients offered by the fall foods of Central Texas
  • How to build your immunity and fight colds & flu with medicinal foods
  • What healthy foods can be used as alternatives to unhealthy foods
  • Foods that keep you warm in the cooler months
  • Multiple herbs that both season foods & heal common ailments
  • Cooking techniques that speed up time spent in the kitchen


To register for this class please respond to this email with an announcement of your attendance, be sure to include the name, phone number, email address and the title of the class you will be attending for each participant. To hold your reservation please mail a check to Kara Kroeger at 4418 Lareina Dr., Austin, TX 78745, or go to the link below, which will take you to Pay-pal where you can pay by credit card.  Full tuition will be required to reserve your place in this class.
Click here to pay with a credit card.
Contact Information
phone: 512-567-5206
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