Karen’s Class Schedule

Cooking with Tofu, Thursday, March 2nd, 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.

Registration: 206-418-3383

Smart Snacks, Monday, March 6th, 7-9PM, Jennings Park Barn, Marysville

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: 360-363-8400

15 Minute Meals, Thursday, March 9, 6:30-8:30pm, Everett Senior Center, Pacific and Lombard

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: 425-257-8300 or www.signmeup.everettwa.org

Early Spring Detox, March 22^nd, 6:30-9pm, Greenlake PCC (Note: I will be teaching a similar class in Edmonds, Everett, and Marysville in April if this class is full) details in the next newsletter or email me for info.

Get a fresh start with a detoxifying cleanse. Strengthen your immunity, lose excess winter weight, or simply feel great as you rejuvenate with the change in seasons. You’ll receive a comprehensive, seven-day detoxification protocol with whole-food recipes for meals, snacks and drinks, supplement ideas and supporting therapies, and details about which foods support detoxification and which to avoid. The class will be a mix of information and food demonstration.
Registration: 206-545-7112 or www.pcccooks.com

The above class is being repeated at PCC Issaquah on March 30^th, PCC West Seattle on April 5^th, and the PCC co-op office in the U District on April 6^th.

Nutrition for Bodyworkers, March 25-26^th, 9-5PM, Denton Wellness Center, Arlington.

If you are a massage therapist, show your clients how they can incorporate basic nutrition principles to increase health, energy, mood, or achieve weight loss. Understand the healing capabilities of foods and learn which foods and supplements will alleviate common health conditions and decrease pain and inflammation. Learn the role of good digestion in health and how to naturally support or restore digestive health. This class is also open to the general public, if you are interested in knowing more about nutrition.

$250.00 per person. 16 Continuing Education Units (CEUs) available.

Registration: 360-435-8490

Healthful Food in a Hurry: The Seattle Times

On February 8^th I was featured (picture and all!) on the front page of the Food Section. The topic was my Healthy Eating on the Run class. You can read the story at this link: http://seattletimes.nwsource.com/cgi-bin/PrintStory.pl?document_id=2002790767&slug=greenongreens08&date=20060208

In-home classes

If you have a group of friends that would like to put together a customized class, I do in-home classes that are really fun and informative. The minimum number of people required is 5. I do classes for moms of preschoolers and older children, eating for menopause, healthy desserts, freezer cooking, detox – you name it. I bring the food and handouts, you supply the kitchen and beverages. This summer I will begin offering special topic classes in my home as well, such as cheese making – and perhaps themed classes. If you have any great ideas, please email me with your suggestions! And if you want to put together your own private class, send me an email and I’ll give you the details.

Study: Low fat diet fails to decrease cancer and heart disease in older women

According to a new well-publicized study, a low-fat diet fails to decrease cancer and heart risks in older women. The study, published in the Journal of the American Medical Association involved 48,000 postmenopausal women with an average age of 62.

The women in the study had 18 group sessions with a nutritionist in the first year and four sessions a year after that. Women in the intervention group were instructed to reduce their intake of total fat to 20 percent of their calorie intake and to increase their consumption of vegetables and fruits to at least five servings daily, and to increase their grain consumption. All fats were supposed to be reduced without distinction between various types of fat.

The results were compared to women in the control group who continued their usual eating habits. According to the headlines, the eight-year study showed no difference in the rate of breast cancer, colon cancer and heart disease among those who ate lower-fat diets and those who didn’t.

Study Flaws

- The study design was simplistic because it categorized all fats as having the same health benefit or risk. There are healthful fats, neutral fats, and unhealthful fats, and the ratios can make a huge difference. The scientific knowledge of the role fats play in disease prevention has evolved since this study was designed in the early 1990s. We now know that not all fats are unhealthful. Some fats, like the kind in fish, olive oil, avocados and nuts, are healthier than the saturated fats and trans fats found in processed or fried foods, cookies, donuts, and fast foods. Since the study participants were not counseled regarding specific types of fats, they likely reduced intake of all kinds of fats, not distinguishing between healthful and non-healthful.

- The women started this diet late in life, at an average age of 62. Most cancers take years or decades to form and be detected. For breast cancer in particular, earlier eating habits may have the most influence on risk. Arteriosclerosis takes years or decades to form.

- The researchers mentioned that the women did not reduce the fat content of their diet to the extent that the study required. They admit the low fat diet was difficult to follow. The diet they were told to follow meant, for example, no butter on bread, no cream cheese on bagels, no oil in salad dressings. The researchers did not differentiate between trans fats (for instance in crackers or baked goods), saturated fats, monounsaturated fats (found in olive oil), and polyunsaturated fats. They told the women to reduce all fats.

- Both groups started out with about 37 percent of daily calories from fat. The goal was to cut that to 20 percent for the low-fat group. The women consumed about 24 percent on average in the first year, but it rose to about 29 percent later on. We all know how difficult it is to follow a prescribed diet for prolonged periods without cheating. (This is why diets don’t work!) And, although not really mentioned by the media, the subgroup of women who reduced their fat intake the most, did have a lower rate of breast cancer and heart disease.

- Most of the women in the study remained overweight. Just having excess pounds increases the risk for heart disease and cancer. Both groups had on average a similar weight at the end of the study and they consumed about the same number of calories.

The best (dietary) advice for preventing cancer and heart disease is to eat a variety of foods, increase your intake of fresh vegetables, fruits, whole grains, beans, spices, and fish, and reduce your intake of simple sugars and trans fats, along with reducing intake of processed and fast food. It's not that complicated, (but perhaps not easy), and there is a lot of evidence that eating this way reduces your risk of cancer, heart disease and other chronic illnesses.

What’s in Season

Since March is the month for the famous Irish dish of Corned Beef and Cabbage, we’ll highlight the cabbage part. (Sorry – I don’t have any corned beef recipes!) Cabbage is a cruciferous vegetable (like broccoli and cauliflower) and is one of the best sources of the phytochemical indole-3-carbinol. This compound helps your liver detoxify carcinogens and helps metabolize estrogen – both actions will help reduce your cancer risk. If you take one of my detox classes we will discuss this in more detail.

Recipe of the Month

This recipe is super healthy and super tasty if you like Thai flavors. Green and red cabbage are the compact heads that resemble iceberg lettuce. Napa cabbage is more cylindrical and leafy and resembles the shape of Romaine lettuce. You can make it with one kind of cabbage if you prefer. The carrots provide vitamin A and the red peppers both vitamins A and C. Leftovers keep well in the refrigerator.

Asian Coleslaw

5 Tbs rice wine vinegar

5 Tbs extra virgin olive oil

5 Tbs peanut butter or almond butter

3 Tbs reduced-sodium soy sauce

3 Tbs sucanat or brown sugar (sucanat is evaporated cane juice)

2 Tbs minced ginger root

1 1/2 Tbs minced garlic

4 cups thinly sliced green cabbage

2 cups thinly sliced red cabbage

2 cups Napa cabbage, shredded

2 red or yellow peppers, thinly sliced

2 carrots, grated

4 green onions, chopped

1/2 cup chopped cilantro or basil (fresh)

In a glass jar with tight-fitting lid, combine the rice vinegar, oil, peanut butter, soy sauce, sucanat or brown sugar, ginger, and garlic. Give it a vigorous shake.

In a large bowl, mix the green cabbage, red cabbage, Napa cabbage, red bell peppers, carrots, green onions, and cilantro or basil. Toss with the dressing just before serving. Serves 10.