Whole Health Nutrition News

May, 2006

In this issue:

Karen' Class Schedule

15 Minute Meals - Saturday May 13th, Noon - 2PM, Gould Hall, UW Campus. Registration: 206-68-LEARN or http://www.peopleware.net/index.cfm?eventDisp=W113
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.

Cooking with Fresh Herbs - Monday, May 15th, 7-9PM, Spartan Gym Kitchen, Shoreline. Registration: 206-418-3383
The natural goodness of fresh herbs will add amazing flavor to your cooking without the extra fat and calories. Learn how to make ordinary food taste gourmet with the right mixture of herbs and spices and learn to match them to the foods they best complement.

Main Dish Salads - Monday, May 22nd, 7-9pm, Jennings Park Barn, Marysville. Registration: 360-363-8400
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.

Snack Attack– Thur. May 25th, 6:30-8:30, Everett Senior Center, Pacific and Lombard. Registration: 425-257-8300 or http://signmeup.everettwa.org

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.

15 Minute Meals - Saturday May 20th, 1-3PM, Boys and Girls Club Community Room, Arlington. Registration:
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.

A Reason to Eat Organic Chicken?
The Institute for Agriculture and Trade Policy has released a new study revealing arsenic is present in most non-organic chicken products. Testing of 155 samples from supermarket chicken products found 55 percent carried detectable levels arsenic, a highly toxic carcinogen. All 90 fast food chicken products contained arsenic. The toxin levels are due to the industry practice of adding arsenic to chicken feed with the goal of killing parasites and promoting growth. Arsenic is not allowed in organic chicken feed. http://www.organicconsumers.org/foodsafety/arsenic060405.cfm

One Kind of Inflammation You Should Fight

Is inflammation good or bad? Inflammation can be a good sign. When your thumb swells after you accidentally bang it with a hammer, your immune system sends white blood cells and other hormone-like substances to help start the healing process. This swelling reaction is one kind of inflammation that’s easy to see. But scientists say that another invisible kind can occur throughout the body, over and over again, and it may increase our risk of heart disease, stroke, diabetes and even cancer.

The intensity of this general inflammation can be measured by blood tests for markers like C-reactive protein (CRP), which is produced by the liver during periods of inflammation. People with increased levels of CRP seem to have a greater risk of heart disease from damage to their blood vessels. New research suggests that people with elevated blood sugar and CRP levels may be at especially high risk.

Chronic inflammation may also be connected to cancers of the esophagus, stomach, colon and liver. In one 11-year study, people with high levels of CRP were more likely to develop colon cancer. Scientists say that inflammation could promote cancer development by damaging our genes, increasing cell turnover and increasing the development of blood vessels that allow cancer cells to grow and spread.

For now, federal recommendations call for the blood test known as “high-specificity C-reactive protein” (hs-CRP) only for people with a moderate heart disease risk – not as a standard screening procedure for the general public. Some researchers argue, however, that this test provides important information because it seems to measure the danger from a variety of risk factors. Other experts disagree, saying that any treatment choice would still be directed at specific risk factors.

While medical treatment of chronic inflammation may focus on controlling cholesterol, blood sugar, and blood pressure levels, lifestyle choices may directly affect it, according to early research.

Weight control seems to be one important way to prevent or reduce inflammation. As individuals become overweight, fat cells enlarge and increase production of certain proteins that promote inflammation throughout the body.

A mostly plant-based diet with plenty of vegetables, fruits, whole grains and beans also seems to decrease inflammation. Studies link a Mediterranean-style diet with lower levels of CRP. Antioxidant vitamins like vitamin C in these foods could interact with a whole range of protective plant compounds to provide protection.

A Mediterranean-style diet also tends to be higher than the typical American diet in omega-3 fat, which is found especially in fish. A healthy balance of omega-3 fat with other fats reduces production of hormone-like substances that stimulate inflammation.
Studies also show lower levels of markers of inflammation in those who exercise regularly or don’t smoke. Good dental care that prevents the gum inflammation known as gingivitis may even help to reduce overall body inflammation.

Although the evidence linking diet and lifestyle to the kind of chronic inflammation associated with cancer and heart risk is still preliminary, this evidence is not the only reason to eat and live more healthfully. It is estimated that eating a mostly plant-based diet, maintaining a healthy weight and exercising regularly can lower your cancer risk by up to 30 to 40 percent. We know that these healthy habits work. The growing research adds to our understanding of how they work.

Karen Collins, MS, RD, CDN
American Institute for Cancer Research

What's in Season

Asparagus
Botanically, asparagus is an edible member of the lily family. The name "asparagus" is a Greek word, meaning stalk or shoot. It was first cultivated in ancient Greece, where it was used as an herbal medicine to cure toothaches, prevent bee stings and more. The Romans loved asparagus for its medicinal purposes and culinary qualities. They grew it in their courtyards and in their many conquests, spread it to other nations. During the Renaissance, it was considered an aphrodisiac and banned from the kitchens in most nunneries!

Health Benefits
An average serving supplies 60% of the RDA for Folate, a B-Vitamin that is essential for cardiovascular health. It's also a rich source of antioxidants - Vitamin C and Vitamin A, and phytochemicals. Of all fruit and vegetables that have been tested, asparagus has the highest amount of the phytochemical - glutathione, a potent anticarcinogen and antioxidant. (Phytochemicals, "Phyto" meaning plant, are compounds that slow the development of cancer and heart disease and strengthen the immune system.) Asparagus is also high in potassium, thiamin and fiber. It contains no fat or cholesterol and it's low in sodium and low in calories, with only 25 calories in 6 spears.

Asparagus contains a special kind of carbohydrate called inulin that we don't digest, but the health-promoting friendly bacteria in our large intestine, such as Bifidobacteria and Lactobacilli, do. When our diet contains good amounts of inulin, the growth and activity of these friendly bacteria increase. And when populations of health-promoting bacteria are large, it is much more difficult for unfriendly bacteria to gain a foothold in our intestinal tract.

Recipe of the Month

This recipe would be great for a Mother's Day brunch.

Asparagus and Smoked Salmon Frittata

1 pound thin asparagus, tough ends trimmed and cut into 1-inch diagonal pieces
8 large eggs, preferably organic free-range
3 ounces light cream cheese, diced
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
8 ounces thinly sliced smoked salmon, julienned
2 tablespoons fresh chopped dill, or 2 tsp dried
1 tablespoon butter
1/2 cup chopped onions
1/2 cup grated Parmesan cheese

Preheat the oven to 400 degrees F.

Bring a medium pot of salted water to a boil. Blanch the asparagus until crisp-tender, about 1 1/2 to 2 minutes.

Whisk together eggs, cream cheese, salt, and freshly ground black pepper. (The cream cheese will remain in pieces.) Stir in the smoked salmon, dill, and blanched asparagus.

In a 12-inch, nonstick, ovenproof skillet, heat butter over medium heat. Add onions and saute until softened, about 3 minutes. Reduce the heat to low and pour the beaten egg mixture over the onions. Cover and cook until the bottom and sides are set but not too brown, about 15 minutes.

Uncover the frittata and bake for about 13 minutes. Remove the frittata from the oven and sprinkle the cheese over the top. Bake for an additional 2 minutes or until the cheese is melted and the eggs are cooked through. Allow frittata to rest for 3 to 5 minutes, before unmolding.

To remove the frittata from the skillet, run a heatproof rubber spatula around the edges of the frittata to loosen it from the pan. Gently slip the frittata from the skillet to a large plate or serving dish. Slice frittata into wedges.