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Bonnie Minsky's
Nutritional Concepts
September eNewsletter
Quick Hits
-- Bonnie on Sleep.
-- Comfort for Stress, Hunger.
-- Top Places for Prepared Food 2008.
-- September Sale - 20% OFF.
-- Emotional Shopping, Eating.
-- Recipes du Jour.
-- September Announcements.
-- Nutritional Concepts Nominated for Award.
-- Blog Comments Welcomed.
-- Locavore Tidbit.
-- In Case You Missed It.
-- Action Plans No Longer Distributed by Click & Buy.


Dear Valued Client,

We keep you plugged into what's new in the world of nutrition, wellness, and public health. Email us if there is a particular topic you would like us to explore. Have a happy, healthy day!

Bonnie on Sleep.
 Sleep deprivation and lack of quality sleep affects us physically, mentally, and emotionally. It can definitely promote weight gain. It is believed that more than half the adult population in the US is carrying a substantial sleep debt of roughly two hours of sleep per night. Young adults (ages 12-25) may be the most sleep deprived of all.

Prescription sleep medications have become one of the fastest growing categories of prescription drug spending in recent years. It seems that medication is being considered as a first-line therapy, when it should be the last resort.

For this reason, we created the Sleep Well Action Plan. We scoured the most cutting-edge research and our own clinical data to provide the most comprehensive list of techniques to achieve optimal sleep.

Sleep Well highlights how diet and nutrients are crucial to healthy sleep patterns. We provide effective and varied mind, body, and lifestyle techniques as well as describe the side effects associated with sleep medication.

To the joy of many, Action Plans are exclusively available through Nutritional Concepts' Shopsite and not Click and Buy. Check them out!

Sleep Well Action Plan (4.95)

Comfort for Stress, Hunger.
 Good intentions when it comes to a healthy food often go out the window if people are stressed or hungry, increasing demand for products that offer instant gratification, according to a new study from the US Department of Agriculture's Economic Research Service.

Health goals are likely to be overlooked as consumers are driven by more immediate visceral influences when they leave longer gaps between meals, eat away from home or work longer hours, the report concluded.

The USDA study says: "When individuals extend the interval between meals or consume more of their food away from home, they are significantly more likely to consume more calories and more calories from solid fats, alcohol, and added sugars (discretionary calories) at each eating occasion.

This is why it is important to place your focus and energy towards eating nutrient-dense foods. Call it hunger management.

Comfort food is a name for food people eat when they are feeling unhappy or stressed out. Most comfort food is processed, fat and sugar-laden. You can consume comfort foods that are real, not processed, and nutrient dense. Here are some examples that can be prepared at home with healthy ingredients or often found at our Top Places for Prepared Foods (in this newsletter).

  • Hearty Stews
  • Homemade Chicken Soup
  • Dark Chocolate
  • Meatloaf
  • Chili
  • Baked Potato or French Fries
  • Macaroni & Cheese
  • Rice, rice crackers
  • Oatmeal
  • Healthy Potato/Root Chips



Top Places for Prepared Food 2008.
 In an ever-growing world of convenience foods, there are unfortunately few players we can endorse. However, we were able to come up with a short list (some of which are local only to Chicagoland) that meets our standards. Most have multiple locations. The list has not changed much since our 2007 entry.

Click here for the list.

September Sale - 20% OFF.
Cod Liver Metagenics Mag Glycinate
One of Bonnie's supplemental stalwarts. Its broad-spectrum importance for such a wide variety of organ functions makes it a must for most.

Carlson Liquid Cod Liver Oil
Broad-based omega-3, vitamin D food which can, according to a recent study in Rheumatology, reduce arthritis drug use by 30 percent with 2 tsp. daily.

Pure Encaps Magnesium Glycinate
For those who have an easier time taking capsules.

Order here

Emotional Shopping, Eating.
 We cannot and should not go grocery shopping when feeling hungry or blue. We tend to make really unwise food choices. The quality of food goes down and consumption usually goes up.

Research shows that people often do get a high from shopping -- the brain releases chemicals such as dopamine or serotonin when a person is stimulated by discovering something new.

For the consumer, this serves as an important reminder that the highs from emotional shopping don't last very long -- but extra weight and credit-card bills do.

Click here to read about Mindful Eating.

Recipes du Jour.
recipe2 Once a month, we highlight a recipe from our database or from you. We welcome entries by email to

Avocado Soup

-2 medium ripe avocados, halved, seeded, peeled, and cut up
-1/2 cup peeled, chopped cucumber
-1/3 cup chopped onion (1 small)
-1/4 cup shredded carrot
-1 clove garlic, minced
-28 oz. reduced sodium organic chicken or vegetable broth
-1 1/2 teaspoons paprika
-1/3 cup salsa (optional)
-Thin avocado slices for garnish

Directions: In a blender or a food processor, combine avocados, cucumber, onion, carrot, garlic, and 1/2 cup broth. Cover and blend or process until almost smooth. Add remaining broth. Blend or process until almost smooth. Pour soup into a bowl. Cover and chill for 1 to 24 hours. To serve, ladle soup into chilled soup cups. Sprinkle each serving with paprika. If desired, top with salsa or garnish each cup with a slice or two of avocado.

Spa Recipes.

September Announcements.
announce -A client alerted us that Fage Yogurt, a product we recommend often, sold their company to a conglomerate who began manufacturing it in the US instead of Greece, and thus has changed the processing practices for the worse. Because it is no longer antibiotic and hormone-free, we only recommend the Trader Joe's Greek Yogurt or Oikos Greek Yogurt brands.

-For those of you who are allergic to ragweed, it is the height of the season. Besides the cross-reactive foods we listed in August's newsletter, note that Stevia and Chicory Root (the fiber found in Fibersure) are cross-reactive with ragweed. It is best to minimize or avoid these until ragweed season ends.

-Many health insurance premiums are up for renewal later this year. Experts project that premiums will rise yet again in 2009. If you are healthy and practice prevention like many of our clients, you may want to look into a Health Savings Account (HSA). It works similarly to a regular insurance plan. While you will have a higher deductible, the key is putting aside savings for health costs (tax-free) as well as a host of preventative services such as nutritional counseling. In addition, doctor well visits are covered 100%. For more information, go to or speak with your insurance agent.

-FDA allows irradiation of some produce.

-Organic food not more nutritional than conventional. Bonnie's opinion.

-Toxins found in herbal medicines.

-Antacids Drugs Raise Fracture Risk.

-Stress makes allergies worse.

Bonnie & Steve's Blog

Nutritional Concepts Nominated for Award.
illinois Nutritional Concepts has been nominated for the 2008 Illinois Family Business of the Year Award. The winner, to be announced in December, is presented by Loyola University Chicago Family Business Center and Harris Bank.

Nominees are chosen for their strong commitment to both business and family, as well as demonstrating a positive family/business linkage, multigenerational family business involvement, contributions to industry and community, and innovative business practices and strategies.

Loyola University Chicago Family Business Center

Blog Comments Welcomed.
 One way you can help us, as well as others, is to share your comments on our blog. We encourage comments on anything we post. Blog discussions can be helpful for us to understand your needs and may help others navigate the trials and tribulations of staying healthy. When on our blog, at the bottom of each post, you will see an option to post a comment. It only takes a second!

Bonnie and Steve's Blog.

Locavore Tidbit.
newfarm What's in Season in September in the Midwest
Apples, Beans, Beets, Bell Peppers, Blueberries, Broccoli, Cabbage, Cantaloupes, Carrots, Cauliflower, Cucumbers, Eggplant, Fennel, Garlic, Grapes, Horseradish, Lettuce, Melons, Mushrooms, Nectarines, Okra, Onions, Parsnips, Pears, Peaches, Plums, Potatoes, Pumpkin, Radicchio, Radishes, Raspberries, Rhubarb, Scallions, Shallots, Spinach, Summer Squash, Sweet Corn, Sweet Potatoes, Tomatoes, Turnips, Watermelon, Winter Squash

Locally grown produce provides an incredibly fresh and less toxic product, supports your local economy, and reduces your carbon load.

Oakville Organics in Highland Park is a wonderful regional produce purveyor who makes deliveries.

Oakville Organics

In Case You Missed It.
 Here's a recap of the timely issues we covered in August:

The Folic Acid/Cancer Link.

A Happy Colon, A Happy Life.

Remedies for Cracked/Peeling Fingernails.

Newsletter Archives.

Action Plans No Longer Distributed by Click & Buy.
 Simply, we have had too many complaints about Click & Buy.

We are happy to announce that Nutritional Concepts will now be processing all Action Plans internally and distributing by email. As always, you can order them from our website, only, you won't have to register with Click and Buy. Every Action Plan has been updated, incorporating all applicable 2007-2008 research.

Action Plans




BRAND BUZZ - Bonnie-Approved Stuff!


Nutritional Concepts, Inc.
phone: (847) 498-3422