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Ongoing groups include a weekly drop-in weight loss
group on Mondays from 12:30 to 1:30 pm (led by
Juleeanna Andreoni, MS, RD / cost:$15 per session)
and weekly group psychotherapy for individuals with
binge eating disorder or bulimia on Mondays from 5 to
6:30pm (led by Christine Howard, PsyD / cost: $45
per session). Please call us for additional information.
For up-to-date information about our upcoming
workshops and classes, please check our website or
give us a call. Registration and payment in advance
are required for all ph&w events and space is limited
to
12 (cooking classes are limited to 6). We strongly
encourage early registration.
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If you are confused by the endless information and
misinformation available about what constitutes a
healthy diet, then this article is for you. Despite the
fact that we are living in an era in which we have
easy access to information, when it comes right
down to it, most of us
suffer from nutritional illiteracy. We are frequently
bombarded with messages about what to eat and
what not to eat. At times it may even seem as if
this information is contradictory, or at least
confusing. There is a lot we
now know about the link between what we eat (and
drink) and
our health. Improving your eating habits is one of
the most important things you can do for your health
and well-being. In this article, you will learn what role
fresh vegetables and fruits play in disease prevention.
Perhaps you remember your mother telling you to eat
your vegetables and avoid “junk” food. Well, there is
now clear and compelling research indicating that a
diet rich in fresh fruits and vegetables is good for
your health.
Diets rich in fruits and vegetables can have positive
effects on your health such as:
The average American consumes just 3 servings of
fruits and vegetables a day, while others eat even
less. So, in order to cash in on some of these
impressive health benefits, how many servings should
you consume? This depends on your caloric needs.
Highly active individuals, or those with high caloric
requirements, ought to consume 10 to 13 servings of
fruits and vegetables per day. If you need 2,000
calories a day to maintain your weight (and health),
you would need to eat 9 servings per day (or 4˝
cups). If you are less active, you should aim for a
minimum of five servings per day.
The good news is that increasing your fruit and
vegetable intake by as little as one serving per day
can have a real impact on your risk of heart disease.
Recent studies have found that for every extra
serving of fruits and vegetables consumed, the risk
of heart disease drops by 4%.
In order to get the most benefit from fresh
vegetables and fruit, it is important to have variety
in your diet. Green leafy vegetables such as lettuce
(not iceberg), spinach, arugula, swiss chard and
mustard greens; cruciferous vegetables such as
broccoli, cauliflower, cabbage, Brussels sprouts, bok
choy, and kale; and citrus fruits such as oranges,
lemons, limes, and grapefruit are especially important
to incorporate into your diet.
In summary, EAT YOUR VEGETABLES (and your fruits,
too)!! Aim for a minimum of 5 servings per day.
When possible, buy local and buy organic. You will
feel better and lower your risk of developing chronic
diseases such as heart disease and possibly diabetes.
If you are interested in more detailed information,
check out the links on healthy eating up above.
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Every month we will be offering a recipe from Birgitta
Hellman's cookbook 'taste this: ordinary ingredients,
extraordinary flavours'. Each recipe will feature local
ingredients that are at their peak.
tomato, basil, and bocconcini skewers
MAKES 16 APPETIZERS
16 baby bocconcini;
16 cherry tomatoes (red, yellow, or orange);
16 leaves of fresh basil;
2 tbsp extra virgin olive oil;
1 tbsp balsamic vinegar;
coarse salt and freshly ground black pepper to taste;
2 tbsp dried green and red bell pepper flakes
(optional);
16 skewers.
THREAD skewers with one each of tomato, basil leaf,
and bocconcini:
POUR oil onto serving platter;
DRIZZLE with balsamic vinegar;
PLACE skewers on platter;
SPRINKLE a small amount of ground bell pepper flakes
over bocconcini;
SEASON with salt and freshly ground pepper.
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copyright 2006 portland health and wellness We are very interested in your comments and suggestions. Please let us know if you have a topic you would like to see covered in future newsletters. We look forward to hearing from you.
Sincerely,
the staff of
Portland Health and Wellness
email:
infoph_w@comcast.net
phone:
503.236.4506
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