Whole Health Nutrition
In this issue:
Get a fresh start this
spring with a detoxifying cleanse! In this class we’ll discuss diets
and supplements that support cleansing and detoxification. This is a great
way to strengthen immunity, lose that excess winter weight, or simply feel
great as you rejuvenate your body with the change in seasons. You will sample
recipes for delicious juices, smoothies, greens, salads, and herbal teas.
Cooking, Cleansing and Detoxification - Saturday, April 22nd, 1-3PM, Frances Anderson Center, Edmonds. Registration: 425-771-0230
Cooking, Cleansing and Detoxification - Monday, April 24th, 7-9Pm, Jennings Park Barn, Marysville. Registration: 360-363-8400
Cooking with Tofu - Thursday, April 13th, 7-9PM, Spartan Gym Kitchen, Shoreline.
Tofu is an often misunderstood food product seen fit only for health nuts and vegetarians. If you like variety in your diet and are searching for a great source of protein, calcium and iron, consider tofu. When prepared correctly, it is surprisingly delicious. This versatile food can be used in main dishes as well as desserts. Several simple, fast, and tasty recipes will be demonstrated, ranging from appetizers to main dishes to desserts.
15 Minute Meals - Tuesday April 25th, 6:30-9:30PM, Cooks World, U Village. Registration: Discover U: 206-365-0400 or www.discoveru.org
Are you too busy to cook, but want to enjoy healthy meals that don’t come from a fast food restaurant or out of a box? This fun class will show you how to prepare healthy meals with a gourmet taste in under 20 minutes. Several delicious recipes will be demonstrated. We will also discuss ways to make healthy eating convenient, how to stock your pantry, as well as offer timesaving cooking and shopping tips.
Smart Snacks - Saturday April 29th, Noon - 2PM, Gould Hall, UW Campus. Registration: 206-68-LEARN or http://www.peopleware.net/index.cfm?eventDisp=W113
Are you looking for fresh ideas for healthy snacks that will stabilize your blood sugar and leave you feeling energized? Learn how certain foods and eating styles contribute to cravings, and how to select foods that will balance and sustain your energy level. We will discuss the effects of food on mood and energy, learn the three components of a healthy snack, and sample several delicious snacks that are easy to assemble and take with you when you’re on-the-go.
Although industry and technology have helped us to live more comfortably and have generally enhanced our way of life, we are paying a heavy price. Much of our water, air, and food are contaminated. Since the advent of the chemical industry in the 1940’s there has been an explosion of synthetic products. We are the first generation of humans to be exposed to so many synthetic chemicals.
In the past 50 or 60 years,
these processes have been significantly altered:
· how food (including beef, poultry and fish) is grown and packaged
· how homes are built, furnished, and cleaned
· how lawns and gardens are maintained
· what cosmetic products we use
For example, there are approximately 75,000 chemicals now in common use. Of these, less than 3% have been tested for carcinogenicity, and no safety studies have been done on more than half of them. In our daily life, we now use more than 50,000 chemicals, more than 3,000 chemicals are deliberately added to our food, and the average home contains more than 1,000 chemicals. The EPA has reported nearly 30 cancer-causing chemicals in the fatty tissue (where toxins are usually stored) in most Americans today. All these toxins put a heavy load on your system, increasing the need for detoxification.
Toxins not only come from
external sources, they are also produced from within the body during normal
metabolism. Nutritional imbalances, insufficiencies and food sensitivities
can compromise detoxification pathways, allowing the progressive build-up
of toxins to impose a significant, and sometimes overwhelming burden on the
When the body experiences an overload of toxic substances, the consequences can manifest in a number of ways:
What's in Season
The avocado got its name from the ancient Aztec word for "testicle". Maybe that is why men once thought eating avocados would boost their virility.
In earlier times, avocado pulp was used as a hair pomade to stimulate hair growth and to help heal wounds. Native Americans treated dysentery and diarrhea with its seed. Even today, its oil can be found in many cosmetics.
But the avocado probably
should have been named after the Aztec word for "heart", considering
how it can help this vital organ. Loaded with monounsaturated fat, potassium,
fiber and antioxidants, the avocado fights high cholesterol, high blood pressure,
heart disease and stroke.
Recently avocados have been recognized as a good source of two beneficial compounds: beta-sitosterol and glutathione. Beta-sitosterol is a widely prescribed anti-cholesterol drug that interferes with cholesterol absorption, thus promoting lower cholesterol levels. Laboratory analysis has shown that avocados contain 76 mg of beta-sitosterol per 100 g of raw, edible fruit. This is four times the amount found in oranges that had previously been cited as the richest fruit source of beta-sitosterol. Glutathione is important for the liver's detoxification enzymes.
An article in the January 2001 issue of Prevention discusses the benefits of avocados for both skin and hair. Mashing an avocado and rubbing it into your hair for five minutes after washing will add luster to your hair. Avocado oil can be applied to the skin to relieve itchy, red, or irritated areas caused by eczema or dermatitis.
Recipe of the
Stuffed Avocado Salad with Orange Muscat Vinaigrette
For the vinaigrette:
· 2 TB Orange Muscat Champagne vinegar (Trader Joe's) or seasoned rice vinegar
· 1 T Grainy mustard
· 1 T chopped chives
· 2 TB fresh squeezed orange juice
· 3 TB Extra-virgin olive oil
· 1.5 TB fresh lemon juice
Salt and pepper to taste
For the stuffed avocados:
· 1/2 cup of fresh or frozen corn kernels
· 1/2 cup part-skim ricotta cheese
· 2 TB finely chopped fresh chives
· 1/2 cup cooked shrimp
· 2 avocados, cut in half and pitted, skin left on
· Juice of 1 lemon
· 4 cups of salad greens
Salt and pepper, to taste
To prepare the vinaigrette, place all ingredients in a mixing bowl or jar and mix together. Set aside.
To prepare the avocados, place the corn, ricotta, chopped chives, salt and pepper in another mixing bowl and mix together. Brush the avocado halves with lemon juice. In a mixing bowl, toss the salad greens with the vinaigrette, and arrange on serving plates. Spoon the ricotta mixture on top of the avocado halves. Place avocados on the greens.