Dr. Sarah K. Kelly
Chiropractic Physician
Certified Acupuncturist
| 600 Hillgrove Ave., Ste. 3 Western Springs, IL 60558 708-246-6611 |
The Running Institute 111 N. Wabash Ste. 1919 Chicago, IL 60558 708-246-6611 |
Do you know what it means to eat healthy?
Having trouble feeding your family convenient and healthy foods?
Dr. Kelly can help!
We discuss the specific needs of you and your family, and how to eat healthy and convenient meals.
Teach your family healthy eating habits they can use for a lifetime.
Oven-Roasted Autumn Vegetables
Serves 8
? lb. each rutabaga (I used turnips), carrots, and parsnips, peeled and cut into 1-inch pieces
? lb. Brussel sprouts, trimmed
1 small head of cauliflower cut into florets
? lb. yams or sweet potatoes, cut into 1-inch pieces
1 tbsp. unsalted butter
1 tbsp. EEOO
2 tsp. fresh chopped thyme
2 tsp. fresh chopped sage
1/8 tsp. nutmeg
salt and pepper
? cup Marsala
1. Preheat oven to 450. Bring a pot of salted water to a boil. Add the rutabaga, carrots, parsnips and Brussel sprouts and simmer until they give slightly with a fork, about 5 minutes. Remove with a slotted spoon. Add the cauliflower and simmer 1 minute.
Drain.
2. In a large roasting pan, place the rutabaga, carrots, parsnips, Brussel sprouts, cauliflower and yams. In a small saucepan, melt the butter and add the oil, thyme, sage and nutmeg and stir. Drizzle the butter mixture over the vegetables and toss to coat them completely. Season with salt and pepper to taste. Pour the Marsala into the bottom of the roasting pan. Cover tightly with foil and bake for 40 minutes. Remove foil, toss the vegetables, and continue to bake until the Marsala is evaporated and the vegetables can be easily pierced with a knife, 20-30 mins.
Benefits of a Diet High in Whole and Unrefined Foods
It is better for colon function, cellular protection and cholesterol levels
According to an article appearing in the Journal of the American College of Nutrition, (2000 Feb;19(1):61-67), a diet that consists mainly of whole and unrefined foods, like whole grains, dark green and yellow/orange-fleshed vegetables and fruits, legumes, nuts and seeds, contains high concentrations of natural antioxidants and phytochemicals. The whole-food diet was compared to a highly refined diet. Twelve women with high cholesterol ate a diet high in refined foods for four weeks. After consuming the refined diet, the women spent four weeks eating a healthy diet high in whole grains, dark vegetables, fruits, legumes, nuts and seeds.
Total calories and fat were similar in both diets. The healthy diet consisted of 61% less saturated fat. Dietary fiber, vitamin E, vitamin C and carotene intakes were 160%, 145%, 160% and 500% more, respectively, than during the refined-food diet period.
The healthy diet caused a drop of 13% in total cholesterol and 16% in low density lipoprotein-cholesterol. Erythrocyte superoxide dismutase decreased 69% and glutathione peroxidase dropped.
The authors concluded that a diet abundant in phytochemically-rich foods beneficially affected lipoproteins, decreased need for oxidative defense mechanisms and improved colon function.