Fall Class with Sunnyside Holistic Group

Recently, I joined a wellness center called the Sunnyside Holistic Group. I will be meeting with clients and teaching classes at this new location. On Monday, October 25th, from 6 PM to 8 PM, I will be teaching a nutrition class in the community room of this new location. Please read further if you are interested in participating in the class!

 

The Necessary Evils: Sugar, Salt and Fat

 Are sugar, salt and fat indulgences or are they necessary to life? Do you want to learn about eating real food that actually supports the health of your body, and also tastes good? Are you tired of being on a diet that simply does not work? Part nutrition education and part cooking demonstration, students will learn how to eat to maintain good health and vitality.  A food demonstration with samples will be provided based on recipes and meal plans created by the instructor. Students will leave with a packet of information to assist in their transition to eating healthier traditional food.

When:  Monday, October 25th, 6 PM to 8 PM

Where:  Sunnyside Holistic Group, 2450 SE Belmont

Contact:  Traci Goodrich, NTP

503.233.7064 or etlnutrition@gmail.com      

Cost:  $35  Class size is limited. Registration is required.

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Nutrition and Cooking Classes

EAT TO LIVE NUTRITION

Healing the body with nutritional therapy and a culinary re-education

Traci Goodrich, NTP                                                                                                                                                                             

As a nutritional therapist and cook who emphasizes the use of nutrient-dense foods and traditional food preparation methods, my goal is to help people find time to prepare meals and to educate people about foods that support and maintain their vitality. Knowledge is power and with the right information, people can heal their own bodies with the vitamin and mineral-rich foods they consume. With a little planning, preparing meals that nourish the body can be easy. Part of this education emphasizes using quality ingredients, and helping people locate foods that contribute to maintaining health. I believe that an investment in the quality of foods you consume is an investment in your future, and is a form of preventative health care.

Check out upcoming nutrition and traditional foods cooking classes in November with Traci at community supported kitchen Salt, Fire and Time in Portland, Oregon.

THE NECESSARY EVILS

Sugar, salt and fat have a bad reputation, and for good reason! Refined and processed version of each are responsible for many of the degenerative diseases that exist today. Consumers are often scared and confused by too many choices. Part nutrition class, part cooking class, students will walk away with useful information, skills and resources they can immediately apply in their own lives, including the following:

Students will learn about versions of sugar, salt and fat that actually support health and why.

Students will learn ways to improve digestion and how proper digestion supports healthy immune function.

Students will learn how to source food on a local level.

Students will learn about the vitamins and minerals in the foods that eat and how to get the most bang for their buck by choosing foods that are the most nutrient-dense

LOCATION: Salt, Fire & Time, 609 SE Ankeny Street, Unit A

DATE: Monday, November 2, 2009

TIME:5:30 to 8:30

AMOUNT:$60.00

Please contact Traci Goodrich for more information and to register for classes.

503.233.7064 or tracigoodrich@gmail.com

The amount of the class includes nutrition education and food that is organic and sourced locally, for the preparation of the community meal. Class size will be limited to ensure individual attention. Some work-study positions are available that reduces the amount of the class. 

SUGAR ADDICTION: TROUBLE-SHOOTING AN EPIDEMIC

If you were to list addictive substances in order, sugar would be at the top of the list, and part of this reason is access–we are surrounded by it! I know that in Portland, Oregon, you cannot throw a stone without landing on an artisan cupcake. Sugar is also in many prepare foods that you might not consider to be sweet. This class will focus on strategies to greatly reduce the amount of sugar people consume in order to avoid larger health concerns such as hypoglycemia and diabetes. Part nutrition class, part cooking class, students will walk away with useful information, skills and resources they can immediately apply in their own lives, including the following:

Students will learn strategies to greatly reduce the amount of sugar they consume.

Students will learn about the glycemic index and the glycemic load of food and how carbohydrates affect blood sugar levels.

Students will learn how to “recalibrate” their blood sugar levels.

Students will learn how to avoid being part of the epidemic that is diabetes.

Location:Salt, Fire and Time, 609 SE Ankeny Street, Unit A

Date:Monday, November 16, 2009

Time:5:30 PM to 8:30 PM

Please contact Traci Goodrich for more information and to register for classes.

503.233.7064 or tracigoodrich@gmail.com

The amount of the class includes nutrition education and food that is organic and sourced locally, for the preparation of the community meal. Class size will be limited to ensure individual attention. Some work-study positions are available that reduces the amount of the class. 

SUPPORTING THE NUTRITION NEEDS OF THE VEGETARIAN

Many vegetarians often have difficulty digesting food. This seems counter-intuitive considering vegetarians have a mostly plant-based diet, which is considered easier to digest. Yet, all too often, many vegetarians rely too heavily upon foods that are difficult to digest and that many people are actually sensitive to, such as soy, wheat and cheese. This class will focus on the special nutrition needs of the vegetarian diet. Part nutrition class, part cooking class, students will walk away with useful information, skills and resources they can immediately apply in their own lives, including the following:

Students will learn how to jump-start their body’s ability to produce stomach acid and digestive enzymes.

Students will learn about specific nutrients that many vegetarians are deficient in and how to better absorb the vitamins and minerals they consume.

Students will learn how to reduce their dependence on soy, wheat, and cheese and which versions are considered better alternatives for wellness.

Students will learn about some of the low-fat myths that might be undermining their body’s nutritional needs.

Location:Salt, Fire and Time, 609 SE Ankeny Street, Unit A

Date:Monday, November 23, 2009

Time:5:30 PM to 8:30 PM

Please contact Traci Goodrich for more information and to register for classes.

503.233.7064 or tracigoodrich@gmail.com

The amount of the class includes nutrition education and food that is organic and sourced locally, for the preparation of the community meal. Class size will be limited to ensure individual attention. Some work-study positions are available that reduces the amount of the class. 

 

 

 

Out With The Old, In With The New

Clean out the cupboard

Replace corn syrup, white sugar, or any refined sweetener with something real such as maple syrup, raw honey, or molasses.

Replace MSG with something natural.  Look for foods that contain real herbs and spices or Celtic sea salt.

Replace refined white salt with grey, Celtic sea salt.

Replace store bought granola bar, cereal bars, crackers and most boxed cereal with nutritious snacks such as dried fruit, nuts, seeds, and nut butters (to name a few). A few good store bought cracker brands are Ryvita and Mary’s Gone Crackers. A note on store purchased granola bars and cereals: these foods, even if they are presented as healthy snacks, are often loaded with sugar (even if it is fruit juice sweetened).

Replace refined white bread products with whole grains such as brown rice, quinoa, oats, spelt, buckwheat, and whole wheat (in moderation).

Replace unhealthy oils with coconut oil, safflower oil, extra virgin olive oil (remember to heat at low temperatures only), and flaxseed oil (not meant to be heated).

Clean out the refridgerator

Replace low-fat dairy products with whole milk dairy products and be sure to include cultured dairy. Include yogurt, cottage cheese, cream cheese, sour cream, real cream (or half n’ half), real butter, and raw cheese. Use whole milk in moderation.

Replace sugary yogurt with plain whole yogurt and add fruit or a small amount of maple syrup or honey if you want to sweeten it (it will cut the amount of sugar in half).

Replace fake butter, margarine and soy spreads with real butter (or even lard, yes, lard).

Replace soymilk, bricks of tofu, fake meats and fake cheeses  (which are heavily processed) with properly prepared, fermented soy condiments such as tamari, miso or raw, naturally fermented soy sauce. Properly prepared soy may be eaten in moderation (1 or 2 times a week). A note to vegetarians: if soy has been used heavily in the diet, I recommend replacing soy products with a substantial protein and a healthy fat at each meal: add more nuts, seeds, legumes, cream cheese, coconut milk, nut butters, real butter, olives, avocado, as well as other vegetables to whole grain crackers, whole grain pita wedges or brown rice.

Replace processed cheese, cheese slices, and “cheese spreads” with raw cheese and cream cheese.

Replace sugary sodas and fruit juices with sparkling mineral water, or a fermented beverage such as kombucha, or “sweeten” drinking water with a squeeze of lemon, lime or orange. Remember that a full glass of orange juice has as much sugar as a can of Coke (when it comes to the chemical processes of the body sugar is sugar, no matter how nutritious the food is or what the sugar is called).

Replace sugary pickles and vinegar based sauerkraut with real, healthful fermented products (Bubbie’s is a good brand). It is generally a good habit to include a fermented food at each meal (this might be a teaspoon of raw apple cider vinegar in water before the beginning of a meal).

 

Great Beginnings Always Start With Leaving Something Behind

A great place to begin is to clean out your cupboard and your refrigerator. I recommend clients greatly reduce (and eventually eliminate) the amount of processed foods they eat. I understand that we live in a busy world, but if you have 20 minutes to make dinner, you can just as easily sear a tuna steak (which takes less than 10 minutes) and assemble a basic salad with a little olive oil and a squeeze of lemon for dressing, instead of making a box of “the San Francisco treat”.

If you are that person that cooks from a box, rest assured that you are not alone. This is a transition that will take time. I recommend that you start by reading labels. Make sure you know what every ingredient is on the box, and if the ingredient is not a whole food, or a word you do not recognize, do not purchase the box (this is trickier than you may think).

A good rule of thumb is to not buy foods that contain high fructose corn syrup or MSG (also known as “natural flavor”, “hydrolyzed protein” and “spices”). This actually eliminates a considerable amount of unhealthful foods right off the bat.

To go a step further, stop purchasing items that are highly processed, such as white sugar, white flour and white salt. These foods are actually void of nutritional value.

It is also wise to get rid of unhealthy oils such as soybean oil, Crisco, Pam cooking spray and Canola.

There are many items that exist in the refrigerated that are considered healthful but need to be replaced with a counter part that is whole and nutrient-dense. First, I recommend phasing out “low-fat” dairy products. This makes sense if you want the food you consume to be nutrient dense.

Store bought salad dressings are often unhealthful because of the type of oil that is used, as well as the amount of sugar that is often added! Also, store bought salad dressings have often been sitting on the shelf for too long and have rancid oils. A simple dressing takes less than 10 minutes to prepare if you have olive oil, balsamic vinegar and a few spices on hand; it’s also a lot tastier and less expensive.

Tofu has been in vogue for some time, but I recommend eliminating bricks of tofu, fake meats and fake cheeses from your refrigerator. These foods are highly processed and hard to digest.