Whole
Health Nutrition News
March, 2005
In this issue:
30 Minute Gourmet, Thursday,
March 3rd, 7:15-9:15PM. Richmond Highland Rec Center, Shoreline.
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 30 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:
206-418-3383
Healthy Eating-On the
Run, Sat. Mar. 5th, noon-2PM. UW Campus. 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.
Healthy Eating-On the
Run, Wed. Mar. 9th, 7-9PM, Senior Center Demo Kitchen, Everett (Pacific
and Lombard) 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.
See
above descriptions.
Healthy Desserts, Monday,
March 14th, Jennings Park Barn, Marysville
Is there such a thing? You'll find out in this class where you'll
learn how to substitute natural, healthier alternatives to refined sugar and
flour in cooking and baking, while sampling delicious desserts and tempting
treats your whole family will love. And yes, chocolate will be on the
menu!
Smart Snacks, Thursday,
March 17th, 7-9PM, Lynnwood Senior Center.
If you're looking for fresh
ideas for healthy snacks that will stabilize your blood sugar and leave you
feeling energized, this class is for you! 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.
Registration:
425-771-4030
Creative Cooking with
Tofu, Wed. March 23rd, 7-9PM, Senior Center Demo Kitchen, Everett (Pacific and Lombard). 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.
Early Spring Detox,
Thursday, March 24th , 6:30-9PM, Issaquah PCC. Get a fresh start this spring with a detoxifying
cleanse as Birgitte and Karen combine their culinary and clinical talents to
create delicious and healthy detoxifying foods. To strengthen your immunity,
lose excess winter weight, or simply feel great as you rejuvenate your body
with the change in seasons, come get some ideas for foods and supplements that
support cleansing and detoxification. Birgitte will demonstrate Broccoli, Orange
and Greens Salad with Orange Dijon Vinaigrette, Garlic Soup and Mushroom Broth.
You'll also taste great greens drinks, fruit smoothies and cleansing teas.
Healthy food never tasted so good! Vegetarian; no dairy or eggs.
Early Spring Detox,
Thursday, March 31st, 6:30-9PM, Greenlake PCC.
See above description.
See above description.
Northwest Women's Health
Show - March 18th-20th
On Saturday March 19th
at 2PM I will be presenting a demo 15 minute meals class at the Northwest
Women's Health Show at the Convention Center in downtown Seattle. This event
is expecting over 25,000 people with over 650 exhibits. If you are planning
on attending Saturday, please stop by the Discover U stage and watch my demo!
The
following article discusses organic foods. I found it compelling, but I understand
that eating organically can be more expensive, and want to stress that it
is far better to eat conventionally grown fruits and vegetables than to decide
not to eat them at all if they're not organic. The website http://foodnews.org can help you make the best
choices.
From http://news.scotsman.com/latest.cfm
Fri 18 Feb 2005
The Scotsman (UK)
Rats 'Healthier' on Organic Diet
By Tom Wilkinson, PA
A team of scientists found
rats fed on organic food were slimmer, slept
better and had stronger immune systems than others fed on
conventionally-grown produce, it emerged today.
The controversial findings
are likely to re-start the debate over whether
organic food is more beneficial for humans, or if as some have said, it is
an expensive alternative which has no effect on health.
In the past scientists have
found it difficult to prove whether an organic
diet was beneficial, as health is influenced by many factors.
A team from the Danish
Institute of Agricultural Sciences, aided by a
Newcastle University scientist, experimented on 36 rats, feeding one group
organic food, another conventionally grown food, with high levels of
fertilizer and some pesticide, and a third group with minimally-fertilized
food.
All the rats were given
potatoes, carrots, peas, green kale, apples and
canola oil and the level of nutrients was monitored to make sure they were
the same for each group.
They were also given the
same vitamin supplements and all were reported to
have thrived during the experiment.
Pesticide residue was also
measured and found to be below detection levels
in all groups.
Yet the scientists found
that the rats fed organically-produced food were
measurably healthier, in that they slept better, had stronger immune systems
and were less obese.
Dr Kirsten Brandt, of
Newcastle University¹s School of Agriculture, who
last week published findings that carrots contained a cancer-fighting
chemical, helped her Danish colleagues devise the experiment.
She was careful not to
overstate the findings, explaining that the team
could not explain why the organic food, with the same nutrients as the
conventionally-farmed produce, seemed to be healthier for rats.
She said: "The difference
was so big that it is very unlikely to be random.
But we don¹t know if they
slept better because they were less stressed and
had a better immune system. These things may be related or independent."
"We gave the food to
the rats and then we measured what they were doing. If
we want to understand how and why, we need another study."
She added: "We can say
the reason why the rats have different health was
clearly due to the fact that there was a different growing method, and this
was enough for this result."
What's in Season
In honor of St. Patrick's
Day I'm highlighting green foods - specifically dark leafy greens - the superheroes
of the vegetable world.
Arugula, beet greens, bok
choy, collard greens, dandelion greens, kale, mustard greens, romaine lettuce,
spinach, swiss chard , and watercress are some examples.
These vegetables pack a powerful
nutritious punch, providing a wide array of nutrients including fiber,
beta-carotene, calcium, iron, folic acid and chlorophyll (the green pigment
found in plant cells). Many varieties of leafy greens, especially members of
the cruciferous (cabbage) family such as collards, kale and bok choy are also
rich sources of Vitamin C.
Just
one serving of dark leafy greens contains more than 100 different
phytochemicals. Dark, leafy greens like kale and spinach contain lutein and
zeaxanthin, powerful antioxidants linked to reduced risk of age-related macular
degeneration and lung cancer.
Greens
are excellent sautéed, braised, wilted, steamed, stir-fried or added into
hearty soups. Try them in pastas, risottos, layered casseroles and egg dishes.
One of my favorite ways is to simply sauté them in a good quality extra-virgin
olive oil. A pinch of sea salt and a twist of the pepper mill, and you have a
wonderful side dish. Don't forget that greens really cook down. One pound of
raw greens yields about a half cup to a cup of cooked greens.
2
bunches Swiss chard, washed, stems removed and cut into 2-inch strips
1 small onion, thinly sliced
3-4 cloves garlic, minced
3 T. olive oil
1/4 c. white wine
1/3
c. currants or dried cherries
1/3 c. toasted almond slivers
sea salt and freshly ground black pepper
2 oz. feta or goat cheese
In
a preheated sauté pan add oil and sauté onion until slightly brown. Add garlic
and cook for 30 more seconds. Add one third of the chard and stir until wilted.
Continue adding chard and stirring until you have added it all. Add white wine
and currants or cherries and cook an additional minute. Chard leaves should be
nice and tender when done. Season with salt and pepper and place on attractive
serving dish. Sprinkle almonds and feta on top of chard and serve.