Whole Health Nutrition
News
September, 2006
In this issue:
Karen's Class Schedule: September and October
15 Minute Meals - Sun. Sept 17th, 4:30-7:30PM, University Village
Learn how to prepare healthy
and delicious meals in 15 minutes.
Registration:
http://www.DiscoverU.org or 206-365-0400
Autumn Equinox Detox - Thur. Sept 21st, PCC West Seattle, Wed. Sept. 27th, PCC Greenlake, Thur. Sept. 28th, PCC Redmond, Sat. Sept. 30th, PCC Issaquah
Prepare your body for winter
with a detoxifying cleanse as Birgitte and Karen combine their culinary and
clinical talents to create delicious and healthy detoxifying foods. The Autumn
equinox is a good time for a cleanse that will strengthen your immunity in preparation
for the colder months. You will receive a comprehensive seven day detoxification
protocol emphasizing whole food recipes (breakfast, lunch, dinner, snacks and
drinks), whole food supplements and supporting therapies, and details about
warming foods, herbs, and spices that support autumn detoxification, as well
as what to stay away from. The class will be a mix of information and food demonstration.
All new recipes!
Vegetarian; dairy optional, wheat, gluten and egg free.
Registration: 206-545-7112
or http://www.pcccooks.com
Nutrition for Bodyworkers, Sept. 23rd-24th,
9-6PM, 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. $25.00 discount for early registration. 16 Continuing Education
Units (CEUs) available.
Do you need
some fresh ideas for healthy family-friendly recipes that can be prepared in
under 15 minutes? In this class you’ll learn cooking and shopping strategies
that will make mealtimes easier, and sample easy but gourmet tasting recipes
such as Turkey with Artichoke Hummus Wraps, Shrimp Pasta Salad with Sun-Dried
Tomatoes and Feta, Spicy Black Bean and Quinoa Salad, and more!
Registration:
360-363-8400
15
Minute Meals, October 21st, 1-3PM, Boys and Girls Club Community Room, Arlington.
See above
description. Registration: 360-403-3448
15
Minute Meals, October 23rd, 7-9PM, Spartan Gym Kitchen, Shoreline.
See above
description. Registration: 206-418-3383
Healthy
Eating on the Run, October 28th, noon-2PM, UW Campus.
See above description.
Registration:
206-68-LEARN or
http://www.peopleware.net/index.cfm?siteID=382&eventDisp=W112
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, creme fraiche and yogurt cheese, and sample various cheeses in a cheese tasting at the end of class. There is space for 1 or 2 more people. Cost is $40.00.
Packing a Healthy Lunch for Back to School
As the kids head back to
school, a little planning will ensure they take lunch boxes packed with nutritious
foods and snacks. If you get children involved in the food shopping and preparation
of their lunch, they are more likely to eat a healthy lunch. One of the most
important things you can do as a parent is talk to your kids about food, nutrition
and healthy eating. If you make it a point to talk regularly with your kids
about why some foods are good everyday foods and why others should be eaten
once in a while, they will get it.
A healthy lunch should provide at least 1/3 of the day's nutrient needs. Serving
sizes should vary according to the age and activity of each child.
A complete lunch should include (organic when possible)
2-3 ounces of protein (beef,
poultry, tofu, beans, fish, eggs, nut butter, nuts).
Vegetables and/or fruit (2 servings)
1-2 slices whole grain (whole wheat or multigrain bread) or ½ cup cooked
pasta, rice, or 1 whole wheat tortilla or pita.
Calcium source (milk, yogurt, cheese, calcium fortified orange juice).
Tips for packers
· Actual time for eating lunch at most schools only lasts for 15 to 20
minutes and is filled with distractions. Make sure the lunch foods you pack
are easy to eat, packed in easily opened packages, and don't require peeling
or special tools.
· Small foods are easier for children to handle, and more fun to eat. Cut sandwiches into smaller pieces, use tiny tortillas for wraps and mini pita pockets, serve baby carrots and peel and cut fruit into smaller pieces to interest your child in the foods you pack.
· Think about different types of bread for sandwiches. Try whole wheat crackers, whole wheat pita bread, small bagels, tortillas for wraps.
· If your child wants the same thing day after day, that’s OK, as long as the overall meal is nutritious and you’re sure your child eats it. Kids don't like a lot of change in what they eat. It can take 10 to 12 introductions to a new food before a child is usually willing to even taste it!
· The prepackaged lunches in your grocer's refrigerated section appeal to kids, but aren't very nutritious. You can pack the same types of snack foods, but use healthier choices for more kid appeal.
· Salsa, hummus, bean dips, or fruit dips with baked chips and veggies or fruit are good lunchbox choices, since these foods contain more vitamins and fiber.
· Make sure to think about food safety. Freeze juice boxes or small gel packs and place in the bag. The juice will keep other foods cool and will thaw by lunchtime. Use an insulated thermos for hot foods like soups and stews, and cold salads too. Rinse out the thermos with very hot water before adding hot soups. Rinse it out with ice water to chill the thermos before adding cold items.
· Make your own snack mixes and include healthy additions like dried fruits, nuts, pretzels, and baked crackers. Kids love to munch on something crunchy and sweet or savory.
· Cereal bars can pack a lot of nutrition into a food kids love to eat. Include raisins, currants, or other dried fruits in the recipe for additional flavor, color and nutrition.
· Precut fruits and vegetables and store them in little containers. Or buy the prepackaged baby carrots with Ranch dressing or celery and peanut butter. Trader Joe’s sells organic versions of these.
· When cooking chicken, make extra. Chill, then remove them from the fridge when you're ready to make your children's lunches, cut the meat into strips and pack them with dipping sauces like hummus.
· To reduce waste, invest in reusable plastic containers that are cleaned each day.
· Avoid snacks made with trans fats.
· Make sure to include something fun - a sticker, cookies wrapped in plastic wrap with a ribbon tie, sandwiches cut into playful shapes.
· Insert a note
in your child's lunch box that says "I love you”, or “Have
a great day!"
What
about Teenagers?
If you have a teenager you know how erratic their eating habits are as their life fills up with friends, sports and homework. Yet adolescence is a time of rapid growth and development that makes healthy eating even more important. Therefore, it is critically important that teenagers are encouraged to make nutritious food choices.
Teens have the freedom to make their own choices, are eating out more, visiting fast food restaurants more often, and getting their lunches from school vending machines. Expecting teenagers to bring a brown bag lunch to school when their friends are eating at fast food restaurants, or to snack only on carrot sticks when everyone else is eating chips, may not be realistic.
With teenagers, it works best to teach them how to make better choices (even if they are not perfect choices) whether they are eating at home, school or in restaurants.
Improving eating habits among teens is crucially important for two reasons (among others): building strong bones and preventing obesity.
· Teach teenagers that eating "healthier" does not mean giving up their favorite foods altogether. Keep a healthy balance between nutrition and foods teens like. It doesn't matter how nutritious their lunch is if they won't eat it. For many teenagers, it means cutting down on portion size and adding foods with nutritional value to their diet - having a smaller bag of chips along with an apple or switching from higher fat chips to pretzels, for example.
· Involve teens in the process of choosing their lunch. Teens who help make the choices are more likely to eat the lunches.
· For lunches, consider sandwiches, wraps, salads, pizzas and pizza-like foods.
· Use fillers in wraps and sandwiches that are healthy and tasty: peanut butter, cheese, meat, hummus, tofu, greens, vegetables and eggs.
· Smoothies and shakes are delicious, and power-packed with nutrients.
· Pack power bars, fruit bars, trail mixes or yogurt to boost nutrition.
· Teach teens to read nutrition labels. Emphasize key teen nutrients that may be in short supply - such as calcium and iron. Starting the day with a fruit smoothie made with yogurt is a great way for teens to get more calcium.
· Remind teenagers to eat breakfast, lunch and dinner. Skipping meals does not help with weight loss and can keep them from getting all the nutrients they need.
· Model good behavior - eat well, exhibit a healthy attitude toward food, display a good body image and lead an active lifestyle yourself!
· Variety should be a priority. Teens get tired of the same old thing every day.
Childhood Obesity
Caused by 'Toxic Environment' of Western Diets, study says
Check out this link to read
a very interesting perspective on childhood obesity. (If clicking on the link
doesn't get you there copy and paste the address and it should work)
http://www.sciencedaily.com/releases/2006/08/060811192215.htm
What's in Season
Corn
Did you know that a one
cup serving of sweet yellow corn contains 356 IU or 7% of your daily value for
vitamin A and 145 mcg of beta carotene, neither of which are found in white
corn? Along with vitamin A and beta carotene, yellow corn contains other carotenoid
phytonutrients, such as beta-cryptoxanthin, lutein and zeaxanthin, which act
as powerful antioxidants to help combat harmful free radical activity and prevent
various degenerative diseases. Corn also provides 18% of the daily value for
fiber. Diets high in fiber-rich foods like corn have been shown to lower high
cholesterol levels, reduce the risk of colon cancer, and alleviate some of the
uncomfortable symptoms of irritable bowel syndrome.
Source: whfoods.com
Recipe of the Month
Sweet and Spicy Black Bean Salad
Salad
2 cans black beans,
rinsed and drained
1 1/2 cups fresh or frozen corn, defrosted
1 cup celery, chopped
1 red bell pepper, chopped
2 fresh jalapeno peppers, seeded and minced
1/3 cup fresh cilantro, minced
Dressing
1/4 cup lime juice
1/4 cup extra-virgin olive oil
2 tablespoons brown sugar or sucanat
1 tablespoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon ground pepper
For Dressing: combine lime juice, oil, sugar, mustard, salt and pepper in a jar with tight fittting lid. Shake until well-blended.
Mix beans, corn, celery, red pepper and cilantro together in a shallow bowl. Pour dressing over bean mixture and toss to coat. Cover and chill 1 hour or up to one day.
Arrange salad in a shallow bowl lined with red cabbage leaves or lettuce leaves. Sprinkle with cilantro and serve.
Makes
6 servings