|
|||
 |
|
|
|
|||||||||||||||||||||||||||||||||
|
|||||||||||||||||||||||||||||||||||
|
||||
|
We offer private cooking lessons for
families
and small groups. In addition, we offer
corporate
cooking classes, which provide organizations a
unique
opportunity for team building.
Heather Rice teaches 'yoga for
depression' on Mondays from 4:30 to
5:30pm, and 'yoga for larger
bodies' on Mondays from 5:30 to 6:30pm. 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.
|
||||
|
||||
|
||
|
Most of us have become used to thinking about
food in
terms of calories and amount of carbs, fat, and
protein. Some more sophisticated eaters
might think
about micronutrient content (did you know
that a quarter of a medium-sized cantaloupe
contains 100% of your daily requirement of
vitamin A and 80% of vitamin C?). But did
you ever think that
what you eat may cause inflammation within your
body, which can trigger a number of serious
medical
conditions, including heart disease? That's
right - the
typical American or "Western" diet, which
consists of
an abundance of highly processed foods and food
products, no doubt plays a significant role
in our health.
Inflammation is a process that naturally
occurs in your
body when there has been some sort of
injury or
trauma. Remember how you developed redness,
swelling and warmth after that cut on your thumb?
This local immune response is
your body's way of keeping away "invaders" and
repairing damaged tissue. But systemic
inflammation, or inflammation that affects
your whole
body, is a different story. There is
research indicating
that people can develop a constant state of
inflammation that is completely unrelated to any
external trauma. This, in turn, may increase
the risk of
heart attacks, strokes and possibly other
forms of
disease. Systemic inflammation is not caused by
an "invader", but rather by certain foods,
lack of
physical activity, emotional stress and
excess weight.
So what is all the buzz about inflammation?
Systemic
inflammation can occur chronically and may
result in
damage to the lining of blood vessels, therefore
increasing the risk of plaque build-up and,
ultimately,
heart attacks. It may answer the question of
why
some people with normal levels of cholesterol
have
heart attacks. Foods that lead to a rapid and
pronounced rise in blood sugar and lipids (fats)
produce a transient increase in free
radicals, or
oxidant stress as it is known. This increase
in free
radicals triggers inflammation and a variety
of other
changes that promote the formation of plaques on
artery walls. And unlike localized
inflammation, which
you can see and feel, this internal or systemic
inflammation can go unrecognized for years.
Fortunately, there is a simple blood test
which can
determine the degree of inflammation in your
body.
This test is called CRP, or C-reactive
protein and
should be measured when you are not suffering
from
a cold or other type of infection.
Inflammation is a natural
response to injury, but it can also be
triggered by
foods that produce a sharp spike in blood
sugar and
lipids. Potential culprits are highly
processed foods
that are loaded with saturated fats and
trans-fatty
acids such as candy bars, fries, sodas, dense
desserts, etc. Not by coincidence, these are
the same
foods that are loaded with calories and nutrient
deficient. The good news is that there are
foods that
do not promote inflammation and can produce
favorable changes. The traditional
Mediterranean diet,
consisting of minimally processed, high-fiber
foods,
has been found to reduce inflammation and
cardiovascular risk. These foods include
vegetables,
fruits, whole grains, legumes, and nuts. Lean
proteins, especially fish, vinegar, tea,
cinnamon, and
small amounts of alcohol may also be beneficial.
Incorporating anti-inflammatory or Mediterranean
foods everyday is more important than
incorporating
them for a week and then reverting to your
old lifestyle and food choices.
This might mean adding a serving of dark green
vegetables everyday or having two meals per day
instead of one. Simple steps in food choices
generally make big impacts on overall,
long-term
health.
Besides making dietary changes, there are
other ways to reduce inflammation. Research
findings suggest that physical
activity is linked with a decrease in systemic
inflammation. As little as thirty
minutes of activity can curb inflammation and
reduce
oxidative stress. Although how physical
activity reduces inflammation is unclear,
there is strong evidence supporting its
anti-inflammatory role.
Omega-3 fatty acids also play a role in reducing
systemic inflammation. This
type of fat is consumed in only small quantities in our
typical
Western diet, unlike the over-abundance of unhealthy
fats many of us consume. And
unlike saturated fats or trans-fats, Omega
3s have a
protective effect against oxidation.
Research has found that eating cold water
fish, or taking fish oil supplements, can
modify the
inflammatory response in your body by reducing
the "chronic inflammatory responders".
Not surprisingly, fish is part of the
Mediterranean diet. Salmon, tuna, herring,
and sardines
are good
sources of omega-3 fatty acids. Non-fish
sources, although less potent,
include ground flaxseeds, walnuts, soybeans,
or oils
from these foods.
In sum, the choices that you make on a daily
basis (do I eat that donut... do I go for a
walk...) can have a profound impact on your
health. While some of us might benefit from
a complete overhaul of our diet, even a few
simple
changes to
the foods you eat or a longer walk around the
block may
be just what your body needs to reduce
inflammation. For individual
recommendations, you may want to consult with
your physician or a registered dietitian.
by Marta Vaughn, RD LD
|
||
|
|
||
|
spinach salad
This tasty salad is very easy to prepare. It
tastes great and is a nutrition powerhouse.
The vinaigrette may be prepared in advance,
but it should be mixed in with the salad
shortly before serving. Makes 4-6
servings.
1 to 2 cups baby spinach leaves, washed; 2
tablespoons walnuts, chopped; 2 red onion
rounds, sliced thinly; and
1 tablespoon feta cheese, crumbled.
For balsamic vinaigrette: 2 tablespoons
extra-virgin olive oil; 1 tablespoon flax
oil; 2 tablespoons balsamic vinegar; 1
teaspoon Dijon mustard; and fresh ground
pepper to taste.
In an large bowl, place spinach leaves,
walnuts and onion and TOSS gently. In a
separate mixing bowl, MIX together
ingredients for the vinaigrette. When fully
mixed, ADD vinaigrette to the salad and TOSS
together gently. GARNISH with feta cheese
and serve promptly.
Recipe adapted from: "Feeding the Whole
Family" by Cynthia Lair.
|
||
|
|
|
|
copyright 2008 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
|
|