Welcome to Volume 1 of Your Healthy Perspective. We're excited at the launching of this new publication and we hope you'll enjoy reading it as much as we enjoy writing and sending it to you!

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TABLE OF CONTENTS
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-Happy Thanksgiving!
-Holiday Recipes
-Tell us About Your Christmas Celebration
-Coming Soon
-For a Healthy Holiday Season
-Nicole's Quick Bytes
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HAPPY THANKSGIVING!
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The Holidays are a special time at the Russell home, as we're sure they are at yours. When we adopted this "healthy perspective," which includes a vegetarian diet, our Holiday celebration changed very little. That's right! We still enjoy Holiday meals and celebrations - just no animal products (including dairy) and no refined sugar or processed foods. So what do we do? A traditional Thanksgiving dinner is a great nutritious meal - without the turkey! We've adapted our favorite Holiday foods, such as cornbread dressing made with vegetable broth (just as delicious without the turkey drippings!) and fresh yams sweetened with real maple syrup. Yum! We also make sure we continue to eat lots of good raw fruits and veggies so we get those live enzymes and bountiful nutrients.

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HOLIDAY RECIPES
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Clarence's Ice Box Rolls have become a favorite, not only with us, but with everyone who has had the opportunity to taste them! He gets requests for his recipe whenever they are served. They are a Holiday staple at our house.

**CLARENCE'S ICE BOX ROLLS**

Let stand until dissolved:
2 pkgs. dry yeast, 1/4 cup water, 2 teaspoons honey

In mixing bowl put:
1 cup butter*, 1/4 cup honey, 1 tablespoon Bragg's Liquid Aminos (instead of salt; available in most health food stores).
Pour 1-1/4 cup boiling water into mixture. Stir until butter is melted.
Add:
1 cup cold water, the yeast mixture, the equivalent of 2 eggs (that would be 1 tablespoon of Ener G Egg Replacer - available at most health food stores), and 4 cups whole wheat flour.
Beat with mixer (with bread making attachment) or by hand for 2 minutes, then add 3 more cups whole wheat flour.
Mix well with a spoon (a big wooden spoon is handy).

Cover and put in fridge, punching down occasionally, as needed (when bowl starts to overflow!). [This mixture will keep in the refrigerator for up to a week. We take out what we want for each meal, and save the rest for fresh holiday rolls for another meal!]

Take out the amount needed for your meal, form into balls, and place on lightly greased cookie sheet. Place in a warm corner of your kitchen and let rise for 1-1/2 to 2 hours.

Bake in 350° oven for approximately 20 to 25 minutes.
Serve warm. Yum!!!

*(You'll notice that butter is used in this recipe. This is a rare exception to our non-dairy eating. And we only use butter for "special occasions." Our diet is generally low in fat, and our choice is usually extra virgin olive oil for cooking. And please do not substitute margarine for butter! Margarine contains hydrogenated fat, which is full of trans-fatty acids - shown by recent medical research to be a major player in the cause of heart disease and cancer! Buy organic butter, without additives or preservatives, and enjoy sparingly.)

Yes, fresh yeast bread is a lot of work, but isn't it wonderful? And the way it makes the kitchen smell... mmm...

Here's a wonderfully delicious twist on the standard holiday cranberry sauce. It's an entirely different food than the canned stuff. Made with fresh, raw cranberries, and uncooked, it's loaded with enzymes, nutrients, and great flavor. Even if you don't like canned or cooked cranberry sauce, I'll betcha' you'll like this. It's a crowd pleaser.

**CLARENCE'S RAW CRANBERRY SAUCE**

2 cups fresh raw cranberries, 1 medium apple, 2 ripe pears, 1 orange, 1/2 cup pitted dates (unsulphured) 1/2 cup raisins (unsulphured), 1/2 cup honey, 1/4 teaspoon cinnamon, 1/4 teaspoon ginger, 1/4 teaspoon allspice, 1/8 teaspoon ground cloves

Grind cranberries (we use our juicer with the blank attachment - you can also use a food processor or blender). Pour into large mixing bowl. Chop peeled orange. Chop peeled and cored apple and pears. Stir into cranberry mixture. Chop raisins and dates finely and add. Add honey and spices. Mix well.
Cover and let sit in refrigerator for several hours for flavors to blend.
Enjoy!

Be sure to check the Healthy Perspective web site for more healthy Holiday recipes to be posted soon http://www.healthyperspective.com

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TELL US ABOUT YOUR CHRISTMAS CELEBRATION
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We've told you a little bit about what goes on at the Russell house during the Holidays. What about you? Do you have something special or unique that you do for Christmas? What about a wonderful and healthy recipe? Do you have a special way of celebrating or a tradition you would like to share? Perhaps you have some healthy Holiday tips - stress reduction tips are always welcomed! How about a special Christmas memory? We want to hear from you. Please send an e-mail to: christmas@healthyperspective.com. We would like to include some of your Christmas cheer in our next edition of Your Healthy Perspective. Thank you!

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COMING SOON (to a computer near you!)
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Keeping or building a healthy immune system is the key element to keeping or regaining a healthy body. And since knowledge is key to implementation, Your Healthy Perspective will begin a multi-part study on understanding the wondrous and complex human immune system in an upcoming issue.

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FOR A HEALTHY HOLIDAY SEASON
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The Holiday Season is family gatherings, yummy food, and a time we show love and gratitude to those who are important to us. It can also be the time of the year to catch a monster of a cold or flu "bug." The following "Dos" and "Don'ts" appear in the November 1999 issue of Partners magazine as part of The Healthy Cell Concept series, and appear here with permission of the AIM Companies. Excellent advice!

Your choices can make the difference between a fun-filled and healthy Holiday Season, and a season in which your joy is tempered by a runny nose and constant sneezing.

-DOS:
DO EAT GENEROUS AMOUNTS OF FRUITS AND VEGETABLES.
These foods contain important vitamins and minerals as well as phytochemicals -- substances found in plants that have health-giving effects.

DO EAT COMPLEX CARBOHYDRATES SUCH AS GRAINS AND LEGUMES
This results in longer-lasting energy. If you do not consume enough complex carbohydrates your body will draw on protein to create energy, robbing your immune system of a valuable nutrient.

DO EAT FOODS HIGH IN FIBER.
Fiber helps keep your digestive tract "clean," which prevents toxins from building up. Toxins spur health problems. Keeping a healthy digestive tract means less work for the immune system.

DO EAT BEFORE OR DURING TIMES OF STRESS.
Stress robs us of nutrients, so it is important to get more of them. You don't want the immune system going hungry!

DO EAT FOODS HIGH IN BETA CAROTENE.
Beta Carotene is a proven immune booster. Articles in the American Journal of Clinical Nutrition note that it is beneficial for those with compromised immune systems (June 1996) and that it increases the activity of an important part of the immune system, natural killer cells, in elderly men (November 1996, July 1998).

DO WASH YOUR HANDS MORE OFTEN.
Cold viruses can survive for hours on hands, tissues, and hard surfaces.

DO GET ENOUGH REST.
Although the holiday season often means less rest, make sure you get enough. Rest is one the best things we can do to "recharge" the immune system.

-DONT'S:
DON'T EAT A LOT OF FAT AND WHITE SUGAR.
High-fat diets are linked to increased incidences of cancer. Sweets suppress the immune system.

DON'T CONTINUE TO SOCIALIZE OR GO TO WORK IF YOU HAVE A COLD.
This just spreads your cold -- maybe it will come back to haunt you!

DON'T USE ANTIBIOTICS.
They do nothing for a cold and other viral infections and can lead to other health problems (not to mention antibiotic-resistant bacteria).

DON'T TOUCH PEOPLE OR THEIR THINGS WHEN THEY HAVE A COLD.
The first few days is the most contagious stage!

DON'T ABSENTLY TOUCH YOUR NOSE OR EYES.
Viruses usually invade through nasal mucous membranes, but if deposited in the eyes, they can also travel down through tear ducts.

DON'T SMOKE AND AVOID TOBACCO SMOKE.
Smokers catch more colds and they last longer than in non-smokers. Children whose parents smoke also have more colds and ear infections.

DON'T BE A COMPLETE COUCH POTATO.
Exercise and social contact both help the immune system. Even when you have a cold, being somewhat active helps break up mucous.

DON'T LET YOURSELF DEHYDRATE.
Drinking fluids helps keep membranes moist. Avoid dehydrating alcohol and caffeinated drinks.

DON'T WORRY, BE HAPPY.
Your attitude makes a big difference in how your immune system functions.

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NICOLE'S QUICK BYTES
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Ever notice that when cooked or processed 'food' is advertised they have to dress it up with colorful raw fruit or vegetables to make it look appetizing?
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Of course, we know why that is, don't we? Because God made those beautiful fruits and veggies and He made our bodies to be nourished by them. Only man, in his ignorance, could defile this food and then try to make it look appetizing with the real thing!

God bless you and Happy Holidays!
-Rev. Clarence Russell, Kimberly, Nicole & Diddums
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The material in this file is provided for informational purposes only. We do not prescribe nor diagnose. If you use the information in this file without the approval of a health professional, you prescribe for yourself, which remains your constitutional right, but the author(s) assume no responsibility.
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Copyright (c) 1999 by Clarence Russell . All rights reserved. As long as this file is left intact, permission is granted for use on web sites or in newsgroups or mailing lists.