Exciting Cooking Classes at Beauty Kliniek

Food for Life Nutrition and Cooking Series

Thursday Evenings from 5:30 to 7:30

4/21/2011 -- Class 1: Introduction to How Foods Fight Cancer
4/28/2011 -- Class 2: Fueling up on Low-Fat, High Fiber Foods
5/05/2011 -- Class 3: Discovering Dairy and Meat Alternatives
5/12/2011 -- Class 4: Cancer-Fighting Compounds and Healthy Weight Control

Your Instructor: Tracy Childs      tracychilds@cox.net      858-679-3216

Fees: There is a $60 fee per person to help cover the costs of this series.

Registration: The Registration will be handled by The Cancer Project at
www.cancerproject.org/classes Questions will be directed to the instructor.

Note: The maximum number of attendees for a class is 30.

Each class includes a nutrition video followed by a cooking demonstration and sampling of the food prepared. Classes are open to cancer survivors, friends, family, and anyone interested in cancer prevention and healthy eating.

What can you expect from the Food for Life Nutrition and Cooking Class Series for Cancer Prevention and Survival?


The class series covers a variety of cancer-related nutrition topics and demonstrates how to prepare several meals loaded with antioxidants and phytochemicals, high-fiber and low-fat foods, and healthy dairy alternatives. The series also provides information on planning meals and maintaining a healthy weight.



Here is more information about individual classes.



Introduction to How Foods Fight Cancer

Certain diet patterns seem to have a major effect in helping people diagnosed with cancer to live longer, healthier lives. The National Cancer Institute research shows that as much as 50 percent of cancer risk may be related to diet. In this class, you will learn about the right food choices that can help reduce the risk of developing cancer as well as overcome the disease after it has been diagnosed.

Fueling Up on Low-Fat Foods


Steering clear of meat, dairy products, fried foods, and other fatty fare is an important first step in preventing and surviving cancer. Dietary fat not only hinders the immune system, it also drives hormone production, which can result in higher rates of hormone-related cancers such as breast and prostate cancer. The easiest way to be healthy is to build your meals from foods that are naturally low in fat and to use cooking methods that do not require added fats or oils. In this class, you will learn how to prepare delicious, low-fat dishes made from whole grains, legumes, vegetables, and fruits.



Favoring Fiber


Fiber helps your body rid itself of toxins, waste hormones, excess cholesterol, chemicals, and other undesirables. Without fiber in the diet, these excess compounds can get reabsorbed into the bloodstream, leading to a possible increased risk of cancer growth. Additionally, fiber is especially important in helping the immune system function properly as well as facilitating the removal of waste from the body. Building your diet from fiber-rich plant foods is important for cancer prevention and survival as well as overall health. In this class, enjoy a fiber-rich meal as you work toward your goal of 40 grams of fiber per day.

Discovering Dairy Alternatives



When humans consume dairy products, it causes worrisome biological changes in the body, one of which is a rise in the amount of insulin-like growth factor 1 (IGF-1) in the bloodstream. Scientific studies have shown elevated IGF-1 levels to be a catalyst for the growth of breast and prostate cancer cells. In this class, you will learn about the wonderful benefits of avoiding dairy products as well as an array of possible dairy alternatives that provide ample calcium and other nutrients for a healthy diet.



Replacing Meat


When cancer researchers started to search for links between diet and cancer, one of the most noticeable findings was that people who avoided meat were much less likely to develop the disease. This is partly due to the high fat and fiber-free characteristics of meat compared to plant foods, but also, as meats are cooked, cancer-causing chemicals, called heterocyclic amines, tend to form within the meat tissue. The longer and hotter meat is cooked, the more these compounds form. In this class, you will learn about and taste a variety of vegetarian sources of protein, which are low in fat, high in fiber, and loaded with cancer-fighting nutrients.



Cancer-Fighting Compounds and Immune-Boosting Foods


Both antioxidants and the body’s immune system are critically important in fighting cancer. Cancer-fighting compounds, such as antioxidants, mainly found in fruits and vegetables assist in halting free radical damage, which can otherwise lead to cancer development. This class will explore foods that are rich in protective compounds and immune-boosting nutrients such as beta-carotene, lycopene, vitamin C, and zinc. It is important to be generous with a variety of vegetables and fruits as you plan your menu. Studies have demonstrated the ability of diets rich in vegetables and fruits to boost immunity and to reduce the likelihood that cancer will develop in the first place. Based on scientific research, vegetarians have approximately double the natural killer cell activity (natural killer cells engulf and destroy cancer cells) compared to nonvegetarians. Look forward to enjoying a colorful and scrumptious immune-boosting, cancer-fighting meal.



Maintaining a Healthy Weight


Healthy weight control is essential for warding off a variety of chronic diseases, and studies have shown that slimmer people are even less likely to develop cancer. In addition, trimming excess weight may also improve survival after cancer has been diagnosed. This class will discuss and demonstrate filling fiber- and nutrient-rich dishes that will help you maintain a healthy weight.

Health and Nutrition Tips

Health and Nutrition Tips for a Healthy Year


The heath experts at Beauty Kliniek Aromatherapy Day Spa & Wellness Center are here to advise you so that you can achieve optimal health. We can also help you lose unwanted pounds while incorporating healthy foods into your life. We support you with health giving recipes and tools for success.


Embark upon our 21 day purification program on a journey to improved health and vitality as well as shedding unwanted pounds.


Collard Greens:
Protect your bones and your eyesight with this green giant of the mustard family
-Collard greens are part of the cruciferous family
-Cruciferous vegetables include Arugula, Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Cauliflower and these superstars are high in Vitamin A, Vitamin K, Carotenoids, Vitamin C, Folic Acid, and Fiber.


The Carotenoids in cruciferous vegetables and their unusually high content of Vitamin C and Manganese are clearly key components in their growing reputation as an antioxidant vegetable group.
-Include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 
1 - 1/2 cups.
-Vitamin K is a conventional nutrient that clearly helps regulate our inflammatory response, including chronic, excessive inflammatory responses that can increase our risk of certain cancers.
Benefits include:
Anti-Inflammatory
Antioxidant properties
Detoxification benefits
Cancer prevention
Cardiovascular support
Digestive support




The cholesterol-lowering ability of collard greens may be the greatest of all commonly eaten cruciferous vegetables. In a recent study, steamed collard greens out shined steamed kale, mustard greens, broccoli, Brussels sprouts, and cabbage in terms of its ability to bind bile acids in the digestive tract.
1 cup of collards provides more than twice the daily requirement of this fat soluble vitamin essential for proper blood clotting and bone formation. Collards are also full of lutein and zeaxinthin, an antioxidant duo that help bolster eye health.


We get unique health benefits from collard greens in the form of cancer protection. The cancer-preventive properties of collard greens may be largely related to 4 specific glucosinolates found in this cruciferous vegetable.


Preparation:
Steam and do not overcook collard greens, as overcooked collard greens will begin to emit the unpleasant sulfur smell.


Recipe of the month - Collard Salad


8 leaves of collard greens, tough outer stems removed
3 medium carrots, grated
1 medium red onion, diced
1 medium red bell pepper, diced
1/4 cup hemp seeds 1/2 cut rice vinegar or apple cider vinegar
1 tablespoon raw honey, agave, or maple syrup
1/4 cup olive oil
1 tsp mustard powder
1 tsp ground celery seed
1/2 tsp sea salt or celtic salt
1/4 tsp black pepper


1. Stack collard leaves and fold over. With a sharp knife, cut very thin shreds 1/16 inch to 1/8 inch
2. In a small mixing bowl whisk together the vinegar, oil, honey, hemp seed, mustard, celery seed, salt and pepper
3. Season with salt and pepper, if desired


Enjoy!