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Dragonfly News

The Official Monthly Newsletter of Song of Health
November, 2007

Oct 07 Newsletter
Dec 07 Newsletter

Welcome Subscribers, to Dragonfly News. We are excited about the opportunity to share interesting and helpful information with you in our monthly newsletter, which is available to subscribers only, on the website and automatically sent to you by email. If you did not receive this issue at your email address, please notify us immediately. We may need you to update your current email address with us.

In this issue:

Article: Why Diet is Critical For Our Moods
By Dr. Caryn Potenza, N.D.

Sharing Experiences
The Nutritional Value of “Stew”

By Sandra Strom, CEO SOH



This month we, as a nation, observe Thanksgiving. It is a coming together of friends and family with the intention mostly to eat, drink, talk and watch football. We ask that you take a moment to remember those who are not so fortunate and blessed with the gifts that have been given us – our Health, food on the table, loved ones. Please remember, too, the sacrifices made by so many, now and since the white settlers landed here, and give thanks and honor to those who have paid the ultimate price.

WE WOULD LIKE TO THANK ALL OF YOU for joining and supporting us in our endeavor to share all the valuable information furnished here at Song of Health. We wish you all a very safe, healthy and happy Thanksgiving.


What information would you like to have in your newsletter?
Our goal is to serve you. Please help us by sharing what you would like to see in the Dragonfly News. We also invite you to share your favorite recipes with us.

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We now have a section called Subscriber’s Testimonials. Its purpose is to help those who still suffer but are not confident that our dietary lifestyle will work for them. By hearing and reading about how our lives were dramatically changed we can help them to step through the door toward wellness. We would be honored to include your story about how you came to follow the Dr. Carroll Food Intolerance way of life. We reserve the right to edit for grammar and spelling correctness, however we will not change your story content. Please email your contribution to Thank you for helping us to achieve our goal of reaching out to as many people as possible in order to offer them hope.



This month we are featuring a contribution by our subscriber Stephenie R from Nine Mile Falls, Washington. Stephenie has given us permission to publish, both in Dragonfly News and in Subscribers’ Testimonials, her contribution of how living free of their food intolerances has changed her family’s life and beautiful photos of their experiences backpacking:

October 2, 2007. Thanks for the fun ”article” on Cooking for the Masses. My family and I just got back from our first backpacking trip to the Washington Coast, having spent four days in the wilderness. “Beautiful” is not an adequate enough word to describe it. Because of our family’s food intolerances: 2 no dairy/no soy, 1 no potato, 1 no dairy, and a hypoglycemic (whew), I had to make and dehydrate ALL of our backpacking food. There is nothing on the market to meet our needs and if there were, there’s no way we would spend 5 bucks a pop to purchase it. What a challenge! But I cannot tell you how exhilarating it was to make wonderful meals that my whole family could have and enjoy. We too, had no one ill on our trip! My kids said the food was awesome. My husband was “stuffed” and full of energy. And I got to backpack for the first time, thanks to the return of my health after 13 years of debilitating sickness. Thank you, Dr. Watrous! Thank you Dr. Potenza! Words cannot express my gratitude. I love the newsletters! I love the website! They give me inspiration and hope!
Stephenie R.

#1 This is the family at the beginning of our backpacking trip. Left to Right: Rachel, Me, Bethanne, Adam, & Dave

Mother and Son
#2 This is a picture of me with my son Adam.

Pacific Ocean
#3 This is a picture of me, about 3 miles into our trip, looking at the beautiful Pacific Ocean. This picture makes me want to cry…I can’t believe I was able to do this!

All most there!
#4 We're almost there!

Yummy food!
#5 The kids eating my yummy food!


Remember to share this website with family, friends and strangers. The more people we can reach the stronger we become. The Naturopathic community has always struggled to be equally accepted by the Allopathic medical community and the federal governing bodies. It is merely a case of political bullying that we, as patients, have also found ourselves struggling alongside of our professional healers - with insurance companies, Allopathic doctors, even loved ones. The path to changing such archaic attitudes is through strength in numbers. Let’s all become part of the solution by doing our part in any way we can to support the men and women who have helped save our lives. True power is in Truth. Draw from it to find the courage to challenge the norm – in a good way. Thank you.

REMINDER: Have you checked out THE FORUM yet? It is a great place to share your ideas, ask questions, obtain information from questions already asked and communicate with other subscribers. Make yourself heard!


Posted by Julie 16th October 2007. I’m doing this for the first time tonight and the recipe looks rather dry and thick. I’m afraid it’s not going to rise at all and just be a solid brick of zucchini bread. Laugh! Do you have any experience/suggestions on working with soy lecithin vs. egg in baking?
Posted by Debbie 21st October 2007. I will use ground flax seed instead of egg. Add a little water if you need. I use honey instead of sugar so I don’t need more liquid.

Please post your replies to our other subscribers at THE FORUM.
Thank you.


By Dr. Caryn Potenza, N.D.

Our moods are affected by the foods we eat and our body’s ability to break down and absorb nutrients from those foods. If we are missing certain nutrients from our diet, or eating foods from which those required nutrients cannot be absorbed, it can negatively impact our mood. Dr. Watrous, Dr. Zeff, and I have talked at length about how important avoiding your food intolerance is for your health. It is not only vital for your physical health, but also for your mental well-being.

Neurotransmitters (such as serotonin, dopamine, tyrosine, GABA and endorphins) are chemicals formed from proteins in our diet and affect our moods. Deficiencies in these neurotransmitters can cause mood disorders such as anxiety, depression, irritability, rage, PMS, fibromyalgia, fatigue, insomnia, food cravings, eating disorders, obsessive-compulsive behavior and drug/alcohol addictions. What we eat is important and it’s critical that we are able to absorb and assimilate this nutrition for proper neurotransmitter absorption. Eating a diet rich in protein, vegetables, and whole grains is crucial for our mental health. If we do not eat a well balanced diet then we will have the above listed problems because of diminished protein/neurotransmitter absorption.

Another consideration for proper neurotransmitter balance it the quality of food. Our foods are becoming more and more void of nutrition. Foods that were traditionally high in protein, vitamins, and minerals are now losing nutritional value because of deficient soil nutrients and animal feed that emphasizes growth over nutrition. For example, starting in the 1950’s the US began feeding corn to livestock. This caused animals to grow and gain weight faster at a lower price. Corn, however, is extremely deficient in tryptophan, an amino acid that makes serotonin. Insufficient amounts of this neurotransmitter cause anxiety, depression and various other mood disorders.

Foods that contain high amounts of tryptophan are organically raised meats (beef, lamb, venison, buffalo), poultry, fish, dairy products and eggs. Eating a diet with proper amounts of organic protein, therefore, is critical for helping with mood disorders because it ensures adequate amounts of serotonin. This is vital for preventing and treating the many different types of mood disorders as described above.

Ninety percent of serotonin in the body is produced in your gut. Amazing! This is one of the reasons why your diet is so important. Following your specific food intolerance diet and eating organic foods high in protein and vitamins will improve your mood and help you better adapt to life stressors.

If you are dealing with a mood disorder it is important to take a close look at your diet. Are you getting enough protein? Are you eating organic vegetables and whole grains? Are you following your food intolerance diet? These are the first things to look for and to change.

If you are doing all these things and are still experiencing difficulties, then supplementing these amino acids in order to raise neurotransmitter levels can be beneficial. Adding serotonin can help with a variety of symptoms, ranging from depression to anxiety. Tyrosine can help with caffeine withdrawal, lack of energy, depression and lack of focus. GABA deficiency results in symptoms of adrenal burnout, tense/stiff muscles, and cravings for carbohydrates, alcohol, and drugs for relaxation. Phenylalanine (endorphin) can help with pain relief and addictions.

We all know the saying “you are what you eat” and it is also true to say your mood and mental clarity are dependant on what you eat as well. So be sure to eat a well balanced diet and to follow your food intolerance diet so your moods, thoughts and energy are optimal.
In Health-
Dr. Caryn Potenza

For more information, you can read The Mood Cure by Julia Ross, M.A.

Source: Amino Acid Therapy: Eliminating Negative Emotions and False Appetites that Block Healing, presented by Julia Ross, M.A., M.F.T. August 25, 2007


By Sandra Strom, CEO


Autumn. The season of falling leaves and flaming colors…and stews. We are also planning our kitchen resources for the upcoming holidays.

Just how nutritional is the food we use to clean out the refrigerator and dump into the stew? The basic ingredients begin with onions, garlic, carrots, potatoes (yucca root for the potato intolerant), meat (or vegetarian substitute), celery, possibly rutabaga and/or other roots. Herbs, tomato sauce or catsup and corn are often added. Remembering that raw foods are far more nutritious, all is still not lost on us who are hooked on cooked. Here are just a few of the beneficial nutrients we obtain from some of the wonderfully tasting ingredients. They are all “free” of being listed in any of the food intolerance categories:

ONIONS: Onions contain anti-inflammatory, anti-cholesterol, anti-cancer and anti-oxidant substances, such as the flavonoid quercetin. They are natural blood thinners. One cup provides 60.8 calories, 251.2 mg. of potassium, 13.81 g. carbohydrate and 1.86 g. protein. Onions are very rich in chromium, a trace mineral that helps cells respond to insulin. In addition, they contain vitamin C. Quercetin and other flavonoids found in onions work with vitamin C to help kill harmful bacteria.

GARLIC: Garlic and onions are both members of the Allium family. They are both rich in powerful sulfur-containing compounds, which gives them their pungent odors and aids in their healing effects. Garlic has been used as an expectorant for hoarseness, coughs and the croup, both as a syrup and in a salve. During World Wars I and II it was used as an antiseptic to prevent gangrene. It is used as a treatment for intestinal parasites and digestive disorders. When crushed, garlic yields a powerful antibiotic called allicin. Garlic also contains anti-fungal compounds, enzymes, the B vitamins thiamine, riboflavin and niacin, vitamin C, calcium, folate, iron, magnesium, manganese, phosphorus, potassium, selenium and zinc.

CELERY: Celery is an excellent source of vitamin C, which helps to support the immune system. It is believed to aid in reducing high blood pressure due to containing active compounds called pthalides. Pthalides can help relax the muscles around arteries, allowing dilation so that the blood can flow at a lower pressure. They also reduce stress hormones. Celery ranks as a very good source of calcium and magnesium. These minerals have also been associated with reduced blood pressure. Touted as a diuretic, celery is rich in both potassium and sodium, the minerals most important for regulating fluid balance and stimulating urine production. This helps to rid the body of excess fluid. Celery contains compounds called coumarins. Coumarins help to prevent free radicals from damaging cells.

CARROTS: Carrots are a wonderful source of Vitamin A. One handful of baby carrots will supply the daily requirement! They are rich in alkaline elements, which help to purify and revitalize the blood and aid in the maintenance of acid-alkaline balance in the body. Juiced, it is energizing and beneficial to the liver among many other wonderful healing effects. Very high in fiber, the carrot aids in intestinal inflammation, constipation, even diarrhea, as well as helping the body in healing from allergies, anemia and supporting the nervous system. There are many more attributes to the carrot not named here. It is wise to keep a maintenance of carrots in our diets!

The Song of Health team wishes you
a happy and safe Thanksgiving.




Main Dish

(Contributed by Julie D., Subscriber, from The Forum)

Preheat oven to 425 degrees.

6 oz. Brown/Wild Rice - Lundberg Wild Blend (equals a little under 1 cup uncooked)
¼ cup Spectrum Organic Olive Oil
1/3 c. flour (we used Bob's Mill Organic Whole Wheat Pastry)
1/3 cup chopped onion
1 tsp. salt
A dash of pepper
1 cup almond/rice milk (we make a 1/2 and 1/2 blend of the homemade recipes)
1 cup chicken broth (we used Shelton's organic Low Sodium canned - tested)
2 cups cooled and chopped chicken
1/3 cup parsley OR cilantro (or ½ of each)
1/4 cup chopped water chestnuts
cornstarch, optional

Prepare rice following directions (takes 50 min.)
Heat olive oil and add onions and cook until tender. Stir in flour, salt and pepper. Gradually add in rice/almond milk and chicken broth, stirring constantly. If desired, stir in cornstarch. Heat until thickened. Stir in rice, chopped chicken, parsley (or cilantro), and water chestnuts.
Bake in a 2 qt. container uncovered for 1/2 hour.


Main Dish

(Contributed by Julie D., Subscriber, from The Forum)

1lb. ground beef
½ cup long grain rice
¾ cup finely chopped onion
1 clove of garlic finely chopped
½ tsp. basil
½ tsp. salt
¼ tsp. pepper

The fixings for tomato soup (I used: 1 large can of Glen Muir Organic Diced Tomatoes and 1/2 small can of Glen Muir Tomato Paste)
1 cup rice/almond milk (I use a 1/2 and 1/2 combination of the home-made recipes)
sweetener to taste

Combine ground beef, rice, onion, garlic, basil, salt and pepper. Form into 1" balls. In a blender mix tomato ingredients until well blended. In a 4-quart pressure cooker combine soup and 'milk' together and any desired sweetener. Add meatballs to mixture. Cover and heat to 15 lb of pressure and cook for 10 minutes.
Note: This meal freezes well.

Many thanks to Julie for these great recipes.

Together, we strive for. . .

Get one on one advice for your Food Intolerances from Sandra Strom


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