Please note the following articles and updates that correspond with this month's health observances. See how easy it can be to fit in your "5-a-Day," take a fresh, new look at
the humble beet, and learn five simple steps you can make today for better prostate
health.

Thank you for your support and interest in Natural Health Solutions. Please stay tuned 
for more healthy news and don't miss our recipe of the month: delicious low-fat Oatmeal Chocolate Chip Energy Cookies. Happy September!
 

Kiki Powers

September 15-21 is National Prostate Cancer Awareness Week, which provides a 
chance to build our awareness about how to prevent this serious health issue. According 
to the Centers for Disease Control and Prevention, prostate cancer is the most 
commonly diagnosed form of cancer in men and is second only to lung cancer as a 
cause of cancer-related death. More than 70% of all prostate cancers are diagnosed in 
men over 65. 
                                                                                                             Read More

Tips on Getting "Your 5-a-Day" 

A great way to enjoy more vegetables daily is to take advantage of salads, sampling 
the endless variations on the theme: Greek and Taco, spinach, grilled vegetable, low-fat 
Cobb, Thai salads, and so many more. You can also find many wonderful prepared 
salads at health food stores around the country, like Whole Foods and the Trader Joe's 
chain in California.

It only takes a little creativity and planning to enliven your meals with vegetables. Try steamed broccoli with a drizzle of fresh lemon and olive oil, or baked potatoes with 
low-fat toppings, like salsa or plain yogurt with chives. Spark up your entreés with 
steamed or grilled asparagus, baked yams, roasted beets or corn-on-the-cob.

Fresh fruit in season is a perfect between-meal or late-night snack. Fruit-based 
desserts are not only healthier than most other sweets, but are beautifully delicious, 
as well. Try fresh fruit tarts, chocolate-dipped strawberries or frozen banana "ice 
cream." Splurge on fresh papayas or mangos. And blended fruit drinks and smoothies 
are another refreshing way to increase your fruit intake. A little added soy protein 
powder makes smoothies a great light meal on-the-go.

As you begin to incorporate more nutrient-rich fresh produce, you may find yourself 
feeling better and having more energy, which will reinforce your desire to continue on 
your healthy path. There's no time like the present to begin, and your local Farmer's 
Market is a great place to start.

Experiment with these suggestions. You may be surprised how quickly your 
appreciation for these colorful, delicious, healing foods increases. For additional ideas 
or vegetable, salad and fruit dessert recipes, contact Kiki Powers at kiki@aboutnhs.com.

Super Nutritious Oatmeal Chocolate-Chip Energy Cookies 

Dry ingredients 

• 3 cups whole-wheat pastry flour or unbleached white
• 3 cups whole rolled oats 
• 1 t salt 
• 3 t baking soda 
• 1 cup chocolate chips 
• 1 cup roughly chopped walnuts, pecans, other nuts, or flax seeds 

• 1/2 cup melted margarine or butter 
• 1 1/2 cup packed light brown sugar 
• 1 1/2-2 cups pureed fresh banana 
• 3 t vanilla extract 
• ½ cup peanut butter

1. Preheat oven to 375 degrees.
2. Spray cookie sheet with cooking spray.
3. Place the flour, oats, salt, baking soda, nuts and chocolate chips in a large bowl 

and mix well.
4. Put melted butter, vanilla, peanut butter, banana and sugar in a blender, blend 

until creamy, and add to dry ingredients.
5. Chill dough for at least a half-hour so oats can soak up moisture (you will end 

up with a lighter, fluffier cookie). 
6. Spoon the dough in tablespoonfuls onto prepared baking sheet. 
7. Bake on middle rack of preheated oven about 10-13 minutes per batch, until 

puffed and golden. 

Follow the above instructions, but replace chocolate chips with 1 cup raisins, chopped 
dates, dried cranberries, or a combination.

This Month's Power Food

Taking a Fresh look at the Beet

The humble beet is enjoying new-found celebrity, appearing on the menus of some of Americas most elegant restaurants. This is well merited, as this vegetable is not only
low in calories and delicious, it's also rich in folic acid, which has been shown to
prevent neural tube birth defects as well as promote a healthy heart.

Beets also contain a wealth of fiber—both soluble and insoluble-that helps keep your
digestive tract running smoothly and promotes healthy blood sugar balance.
Additionally, beets feature betalains—a newly discovered class of dietary antioxidants—which help to prevent the oxidative processes that contribute to the onset
of several degenerative diseases (J Agric Food Chem 2001 Nov;49(11):5178-85).

For more information or recipes, e-mail Kiki Powers at kiki@aboutnhs.com.