Whole Health Nutrition News

 

January, 2006

 

 

Karen’s Class Schedule

 

15 Minute Meals, Sunday, Jan. 22nd, 1-4PM, Cooks World, U Village. 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.

Registration: 206-365-0400 Discover U or http://www.discoveru.org

 

Healthy Eating-On the Run, Mon. Jan. 23rd, 6:30-8:30PM, Kirkland Community Senior Center.

Too busy to cook, but want to enjoy healthy meals that don’t come from a fast food restaurant or out of a box? Learn how to prepare a healthy gourmet meal in under 20 minutes! In addition to tasting what a great meal really tastes like, you will learn how to make healthy eating convenient, how to stock your pantry, timesaving cooking and shopping tips.

Registration: 425-587-3336 or http://www.kirklandparks.net/

 

One Pot Meals Thur. Jan 26, 7-9PM, Jennings Park Barn, Marysville

Learn how to create healthy and hearty one-pot meals using whole grains, beans and fresh veggies that virtually cook themselves. Great for cold winter nights, and best of all, one pot means faster cleanup and delicious leftovers for lunches or those hectic evenings when there’s no time to cook. On the menu are Tuscan Bean Soup, Hearty Chicken and Three-Pepper Corn Chowder, Shitake-Barley Soup, and more.

 

One Pot Meals, Sat. 1/28, Boys and Girls Club, Arlington Registration: 360-403-3448

 

One Pot Meals, Mon. Jan. 30th, 6:30-8:30PM, Kirkland Community Senior Center

Registration: 425-587-3336 or www.kirklandparks.net

 

New Year’s Resolutions?

 

Have you made a resolution to get healthier this year? By now you’ve probably learned that making resolutions is easy, but keeping them long-term can be tough after your initial good intentions fall by the wayside and old habits kick in.

Wouldn't it be great to make a change in your eating habits – a change that will last a lifetime, not merely the time it takes for your willpower to wane?  If you pay attention to the top health experts, not the popular-diet-of-the-month authors, it's a change in lifestyle, not a quick fix, that helps you achieve your health goals--losing those pounds, increasing your stamina, or lowering your cholesterol, blood pressure and blood sugar. This concept is not new, but what may be new to you is how you approach it.

When you make a lifestyle change, success is the result of making gradual changes that fit in with who you are, rather than food or activity choices that force you to go against your preferences. It’s helpful to make changes very slowly, and to make them specific, such as trying one new healthy recipe a week.

Taking on too much or trying to make too dramatic a change is just setting yourself up for a letdown. It is also important to be patient. Change comes slowly, so give yourself time. Patience is particularly important if one of your goals is to lose weight. Slow, gradual weight loss is crucial for maintaining the loss. If you lose weight too fast, you are more likely to gain it back.

10 top ways to improve eating habits

1. Eat mindfully.

Sit down with no distractions. No TV, radio, reading, etc. Be sensitive to how your food tastes and how it affects your body. Closing your eyes while eating can help you to eat mindfully.

2. Keep a journal.

Write down portion sizes. This will help you become more conscious of what you are eating, as well as remember what a cup or 4 ounces looks like. Also record any bodily symptoms such as gas or bloating that you may experience after eating certain foods. This can help pinpoint food sensitivities – often the culprit for weight gain and fatigue.

3. Always eat sitting down.

This does not include your car!

4. Commit to small changes.

See what you can change without too much effort and start doing it. It could be something as simple as drinking more water every day. Reward yourself with something not food-related after you have achieved your goal.

5. Wipe out white flour and white sugar.

These can elevate blood sugar and insulin levels, leading to cravings, depression and fatigue. Start experimenting with using whole grains in cooking and baking, along with more natural sweeteners in moderation.

6. Eat breakfast every day.

Combine some lean protein, carbohydrate and healthy fat in your morning meal so you start the day with stable blood sugar. This can be as simple as a blender smoothie made with yogurt, fruit and some flaxseed thrown in. 

7. Choose healthy fats.

We need fat to keep our metabolism up and to absorb certain phytochemicals and fat-soluble vitamins. Choose healthy fats (in moderation) such as raw nuts, tahini, extra-virgin olive oil, organic butter and avocados.

8. Eat fresh, whole, organic food as much as possible.

Not only does it taste better, but your body will be thanking you for more nutrients. The environment benefits too.

9. Expect progress, not perfection.

It takes practice to develop new habits. Stop berating yourself for every sweet or "bad" food you eat. Allow yourself to have some of what you crave. Total deprivation always backfires.

10. Separate food from feelings.

Many people eat because they are feeling stressed or emotionally upset. Begin to notice what the triggers are for you, and deal with your feelings effectively by seeking help, calling a friend or journaling.

Farmers markets in winter?

By Tan Vinh
Seattle Times staff reporter

 

Weekend farmers markets in Seattle's University District and in West Seattle will operate during January and February this winter, an experiment to gauge consumer interest after a year of record sales.

 

Most farmers markets run from late spring to early fall, but many vendors have stretched the season by a few weeks. And business has been so impressive that many farmers and food vendors want to sell during cold, wet January and February and find out if there is enough consumer support to open every weekend year-round.

 

"We know the weather will play a role — the rain, the sleet, [but] we surveyed the farmers ... and the vendors, and there was enough interest," said Chris Curtis, who runs the Neighborhood Farmers Market Alliance, which manages six Seattle neighborhood markets, including those in the University District and West Seattle.

 

Although the pedestrian traffic drops during January and February, many vendors believe the customer base is large enough in King County to keep the markets open all year.

 

By one standard — the average daily sales per vendor — the University District market, which is open Saturdays, and the West Seattle market, open Sundays, rank among the state's most successful neighborhood markets, according to the Washington State Farmers Market Association, which tracks sales figures.

 

Last year's sales figures show that vendors' average daily sales were about $1,000 in the University District and $750 in West Seattle.

This year, annual total sales are expected to be up 12 percent in West Seattle and 6 percent in the U District, according to projections from the Neighborhood Farmers Market Alliance.

 

Winter farmers markets in Seattle

University District: open 10 a.m. to 12:30 p.m. every Saturday, Dec. 31 to Feb. 25, at University Way Northeast and Northeast 50th Street. The market won't be open Dec. 24.

West Seattle: open 10 a.m. to noon every Sunday, Jan. 8 to Feb. 26, at Southwest Alaska Street and California Avenue Southwest. The market won't be open Dec. 25 or Jan. 1.

Ballard: open 11 a.m. to 3 p.m. Sundays, year-round, at 5300 Ballard Ave. N.W.

 

Excerpted from The Seattle Times 11/21, 2005

 

What’s in Season

 

Eat more dark leafy greens! As a nutritionist, I say that a lot. And for good reason: Greens are nutritional superstars that do everything from fight cancer to protect eyesight.  Sadly, many of us walk into grocery stores and never notice or even recognize many of the dark green vegetables there. In working with clients, as well as students in my healthy cooking classes, I’m often surprised at the lack of familiarity with greens beyond the obvious choices of spinach and broccoli. So what is it about greens that make them so healthful and universally recommended?

 

To find out, go to the cover story I wrote for the PCC Sound Consumer recently: http://www.pccnaturalmarkets.com/sc/0507/sc0507-greens.html

 

Here’s some ideas on how to add more greens to your diet.

For starters, it’s wise to consume some combination of both raw and gently cooked greens.

 

Salads prepared with a mix of organic baby spinach and romaine, with a handful of arugula or watercress tossed in for a peppery bite, makes for a simple and refreshing meal. Add some feta, toasted walnuts and a raspberry vinaigrette, and you’re sure to absorb those antioxidants.

 

Or lightly sauté kale (stripped from the stalk), in olive oil and minced garlic. Add some currants and toasted pine nuts, then season with balsamic vinegar, salt and pepper. (See recipe below)

 

Bok Choy or Rapini are great additions to stir fries, along with shitake mushrooms, Napa cabbage, tofu, and a various assortment of veggies. Lots of cancer-fighting power here!

 

Milder greens such as spinach or chard are easily added to scrambled eggs, frittatas, pastas and pasta sauces, sandwiches; they’re even good tucked into enchiladas. These are great ways to get some green into your kids’ diets.

 

Recipe of the Month

 

You can find some amazing greens at the U District Farmer’s Market this winter. In the past few weeks I’ve picked up tender salad kale, rainbow chard, lacinato kale, winter mache for salads, tatsoi, cabbages – the variety is astounding. Support the winter farmers markets!

 

Sauteed Greens with Toasted Pine Nuts and Currants

 

My husband is not a huge fan of greens but he likes this recipe quite a bit. If you can pick up some really fresh greens (try the lacinato kale) at the market, all the better!

 

¼ cup dried currants or coarsely chopped raisins (or try the dried cherries at Trader Joes)

½ cup boiling water

¼ cup pine nuts

1 ½ pounds kale or Swiss chard (or any type of greens)

1 Tablespoon extra-virgin olive oil

1 small onion, finely chopped

1 medium clove garlic, minced

 

1 tablespoon balsamic vinegar

Salt and freshly ground pepper to taste

 

Place currants (or other dried fruit) in a small bowl and cover with boiling water; let plump for 5 to 10 minutes.  Drain, reserving soaking liquid.

 

Place pine nuts on a cookie sheet and bake at 300° F. for 8 minutes, or until golden brown.  Set aside.

 

Wash the chard or kale leaves and strip the leaves from the stalks. 

 

Coarsely chop the greens. In a large skillet or stockpot with a lid, heat oil over medium heat.  Add onion and garlic and cook, stirring, until softened, 2 to 5 minutes.  Add greens and stir to coat with oil.  Add 2 tablespoons of the reserved water, cover, and cook until greens are wilted and soft, about 5 minutes.  Reduce heat to low, add currants and pine nuts; stir to mix well.  Season with vinegar, salt, and pepper.