Whole Health Nutrition News

July, 2006

In this issue:

Karen's Class Schedule: July and August

Main Dish Salads - Thursday, July 13th, 7-9PM, Spartan Gym Kitchen, Shoreline. Registration: 206-418-3383
Light, healthy main-dish salads are perfect for summer, and this cooking class makes them easy and quick to prepare. Karen will share her passion for salads that are both satisfying and nutritionally complete as a meal unto themselves. Karen will demonstrate Asian Noodle Salad with Braised Tofu, Rotini Salad with Summer Vegetables and Kalamata Olive Dressing, Quinoa, Chicken and Avocado Salad with Lemon Basil Dressing, and more.

Healthy Eating on the Run - Saturday July 15th, Noon - 2PM, Gould Hall, UW Campus. Registration: 206-68-LEARN or http://www.peopleware.net/index.cfm?eventDisp=W112

Learn how to prepare healthy meals with a gourmet taste in about 15 minutes. Cooking and shopping tips also discussed.

Sensational Salads and Sides– Thur. July 20th, 6:30-8:30, Everett Senior Center, Pacific and Lombard. Registration: 425-257-8300 or http://signmeup.everettwa.org

We’ll take advantage of the farmers’ market bounty and create simple yet elegant summer salads and organic vegetable side dishes that taste so gourmet no one will guess how easy (and healthy) they are! You will sample Summer Vegetable Quesadillas with Basil Pesto, Organic Vegetable Pasta Salad and Smoked Salmon with Chardonnay Dijon Vinaigrette, Green Beans with Gorgonzola, Balsamic and Fresh Herb Vinaigrette, and Asian Quinoa Salad with Citrus-Miso Dressing.

Smart Snacks - Sat. Aug. 5th, Noon - 2PM, Gould Hall, UW Campus. Registration: 206-68-LEARN or http://www.peopleware.net/index.cfm?eventDisp=W113

Do you find yourself struggling to stay awake at 3pm everyday? Are you constantly craving carbohydrates or sweets and want to understand why? Discover easy ways to find energy and balance through your food choices. Learn how certain foods and eating styles contribute to cravings, and how to select foods that will balance and sustain your energy level. You will sample several recipes and leave the class with practical ideas for improving your energy and health.

Cheesemaking Class!

On September 16th, my husband and I are offering a cheesemaking class in our Lynnwood home, from 11:00-3PM. Learn how to make fresh chevre, ricotta, yogurt cheese, and sample various cheeses in a cheese tasting at the end of class. I'm trying to get an idea of how many people would be interested, so if this is something you'll sign up for, email me and I'll put you on the list. Cost is $40.00.

Fresh-Cut Fruits Keep Their Nutrition in the Fridge

The debate over whether fresh-cut fruit loses its nutrition in the refrigerator may get put on ice. Freshly cut pineapples, mangoes, cantaloupes, watermelons, strawberries and kiwi keep their high levels of vitamin C and disease-fighting antioxidants when stored in the 'fridge for a few days.

"There has been an increasing demand for fresh-cut fruits and vegetables, mainly because of their convenience as ready-to-eat products as well as for the health benefits associated with their consumption," an international team of food scientists at the University of California, Davis, said recently. "A major benefit from a higher intake of fruits and vegetables may be the increased consumption of vitamin C, vitamin A, vitamin B6, thiamin, niacin, minerals, and dietary fiber."

Despite the increase in demand for fresh-cut fruits, some people continue to buy whole fruit because they believe the produce keeps better and longer in the refrigerator. Indeed, conventional wisdom found that fruits suffer substantial loss in nutrition, particularly vitamin C, after they're harvested. The loss is only enhanced more by physical damage, extended storage, high temperatures, low humidity, and chilling.

To see how much of a loss, the food experts stored fresh-cut and whole fruits in clear, plastic containers in a refrigerator for nine days. What they found afterwards intrigued them: tests showed only small losses of antioxidants in the cut fruit compared to the whole versions, according to the report.

Mangos, strawberries and watermelon lost the least at less than 5 percent, but cantaloupe lost the most, 25 percent. In addition, carotenoids - a group of antioxidants - actually increased in mangos and watermelons because of their exposure to light, the study showed.

The only negative: The cut fruits didn't look as good as when they were first sliced, according to the study in June's Journal of Agricultural & Food Chemistry.

Source: Nubella News

New Study Finds Alarming Levels of Toxins in the Bodies of Washington Citizens

Washington Toxics Coalition and coalition members released a groundbreaking study of toxic contamination in Washington citizens. The results were shocking, as all participants were found to be contaminated with dozens of toxic chemicals, from toxic flame retardants (PBDEs) to mercury and DDT. The chemicals tested for are linked to serious health problems such as infertility, cancer, and learning disabilities. Learn more and take action here: http://www.organicconsumers.org/wa_alert.htm

This Fall, look for new Fall detox classes offered at PCC and elsewhere. Looks like we need this more than ever!

What's in Season

Blueberries and Watermelon

Different colored fruits (and vegetables) contain different nutrients, with blueberries being among the most nutrient dense of all foods. Blueberries are a rich source of antioxidants, which are thought to play a strong role in the prevention of cancer.

Blueberries are thought to be one of the best fruits at improving the function of the urinary tract. They are rich in healthy phytochemicals, including anthocyanins and phenolics which are being studied for their antiaging and anticancer benefits.

The health benefits associated with blueberries include improved eyesight, stronger blood vessels, reduced risk of heart disease, reduced risk of urinary tract infections, better memory performance, and promoting and maintaining a healthy weight.

This month you can pick your own blueberries at U-pick farms, then wash them and put them in a single layer on a cookie sheet and freeze. Once frozen, transfer to zip-lock bags and store in the freezer.

Watermelon is an outstanding source of lycopene, an antioxidant phytochemical linked with lower risk of prostate and other cancers. Lycopene is the carotenoid that gives tomatoes, watermelon, guava, and red and pink grapefruit their characteristic color. Finally, watermelon also offers a weight-control bonus. A one-cup serving can satisfy a sweet tooth with just 49 calories, making it one of the fruits least concentrated in sugar and calories.

Recipe of the Month

Blueberry Watermelon Freeze

1 cup peeled and seedless red watermelon cut in 3/4” cubes*
3/4 cup frozen blueberries
2 tsp. finely-chopped fresh ginger
1/4 cup apple juice concentrate
1 Tbsp. lime juice
Fresh mint, for garnish, optional

In a blender, combine the frozen melon, berries, ginger, juice concentrate, and lime juice. Add 1/4 cup water. Blend until it is icy and fine-textured, stopping to scrap down the sides of the blender two or three times. Pour it into a wide glass, and serve, accompanied by a spoon.
Makes 1 serving.
* Freeze peeled, cut-up watermelon in a resealable plastic bag.
Per serving: 211 calories, less than 1 g. total fat (0 g. saturated fat), 53 g. carbohydrate, 3 g. protein, 4 g. dietary fiber, 20 mg. sodium.