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About The Siuslaw news. (Florence, Lane County, Or.) 1960-current | View Entire Issue (April 4, 2015)
6 A SIUSLAW NEWS ❚ SATURDAY, APRIL 4, 2015 Mapleton Grange Spring Renewal for women May 9 J OEL F UHRMAN , MD Soups — essential for a high-nutrient diet Soups, along with salads, are an essential part of a high-nutri- ent (Nutritarian) diet, and for good reason. Vegetable and bean soups and stews are nutri- ent-rich, flavorful and easy to prepare. They can be served as a complement to a meal or as the centerpiece. Soups can eas- ily be cooked in bulk to provide several days’ worth of left- overs, convenient to have on hand at home or to take along to work or school. Soups and stews are warm- ing, satisfying and can widen your nutrient diversity. They can be made from a variety of fresh, frozen or even leftover ingredients and allow for experimentation in a pot, pres- sure cooker, slow cooker or even right in a Vitamix or other high-powered blender. Since soups are gently cooked with a liquid base, nutrients are retained and some are made more absorbable. Many nutrients, like niacin, folate, and a range of minerals, are water soluble. Normally, with water-based cooking, like boiling, water- soluble nutrients are leached into the cooking water and dis- carded. However, with soups, the liquid and the water-soluble nutrients are retained and con- sumed. Cooking soup heats, mois- turizes and softens vegetables and beans, which dramatically increases the potential digest- ibility and absorption of the nutritious compounds con- tained within them. Recent studies confirm that the body absorbs more of the beneficial anti-cancer com- pounds, carotenoids in particu- lar, especially lutein and lycopene, from cooked vegeta- bles as compared to raw veg- etables. Additionally, cooking veg- etables in soups breaks down the cellulose within them and alters the plants’ cell structures, which facilitates digestion. This way of cooking also pre- vents foods from browning and forming toxic compounds, like acrylamide, which is formed in dry, high-temperature cooking, like baking, frying, and grilling, and is a potential car- cinogen or cancer-causing agent. For superior nutrition, become an expert at making great soups. Make your soups with some of the G-BOMBS, like greens, beans, onions and mushrooms, which are some of the most nutritious foods on the planet and combine so well in a big pot for a super nutritious and savory meal. Start your soups with a base of water and fresh vegetable juice, like carrot, celery or tomato juice or a no-salt-added vegetable broth, with less than 200 mg of sodium per cup. Next, add some dry beans, as they take the longest to cook. Then, add some onions, leeks or other members of the Allium family, leafy green vegetables, other vegetables that you have on hand, and some herbs, spices or fruits like parsley, black pepper or lemon. See the “Eat to Live Cookbook” for a full list of soup and stew “mix and match” ingredients and recipes. Be sure to include some cruciferous vegetables into the mix, such as kale, bok choy or cabbage. Chop or blend most of the vegetables before adding them to the pot to form organosulfur compounds in the onions and isothiocyanates in the crucifer- ous vegetables, which are very important disease-fighting phy- tochemicals. Read more about organosul- fur compounds and ITCs in chapter four of “The End of Dieting.” To make a creamier soup and add another layer of flavor blend some nuts into the soup. Cook a large pot of soup at least once a week and store leftovers in individual contain- ers, in the refrigerator for five days or longer in the freez- er. Be wary of commercially- available canned soups as they are often high in sodium. Quick, hot, tasty and nutrient dense-soups in all of their vari- eties are a great way to experi- ence the pleasures of the Nutritarian diet. Eugene Foot and Ankle Health Center Podiatric Physicians & Surgeons Living with foot or ankle pain? Dr. Rincker is a Foot and Ankle Podiatric Physician & Surgeon connect with a community of residents and experts with similar goals. Ticket sales will start in May. Pre-registration ensures your choice of activity levels. This is a fundraiser for the Mapleton Grange. Tickets, which are $65, or $50 for sen- iors, includes access to a full day of programs as well as lunch. Mapleton Grange members will receive 50 per- cent off of the ticket price. For more information email livingwellness@ gmail.com. GET SPOILED FROM HEAD TO TOE Sit back and enjoy a spa mani-pedi, deluxe facial or any of our pampering salon services. Now Offering Shellac Gel Manicures Only $20 Enjoy a no-chip fi nish for up to two full weeks! Skin Care | Nail Care | Waxing | Hair Care Beauty Products | Gift Cards | Expires 04-30-15 Let us help get you back on your feet. Cut & Style only $20 Hair and Manicurist Station For Rent. Please call for details. now accepting new patients in Ipsum in consectetuer Proin in sapien. Proin in sapien. Fusce urna magna neque egeuat vita consectetuer Proin in sapien. Proin in. Fusce urna magna neque. Florence, Cottage Grove, and Eugene. Dr. Sarah Rincker Florence Cottage Grove Eugene 340 9th st 1260 E Main ST 1680 Chambers ST (541)997-2319 Dr. Fuhrman is a New York Times best-selling author and board certified family physician specializing in lifestyle and nutri- tional medicine. Visit his website at Dr Fuhrman.com, or submit questions and comments to newsques- tions@drfuhrman.com. A full-day women’s well- ness retreat is being offered on May 9, from 9 a.m. to 5 p.m., at the Mapleton Grange. Participation based on interest and comfort level will include both morning and afternoon movement (yoga stretching, Vinyasa Yoga, yoga dance and Zumba), healthy food prepa- ration, lunch, nature or wild- crafting walk, restorative postures and self-expression through art. Practice and learn more about personal wellness and (541)942-2068 (541)683-3351 KT SALON 180 Laurel Street Old Town Florence 541-999-2801 www.kt-salon.com Hours: Sunday, Saturday and Monday by appointment. If you’re looking for leading dialysis care, we’re looking for you. WE’RE ACCEPTING NEW PATIENTS Fresenius Medical Care Florence 2820 Kingwood St., Florence We invite you to find out more about the leading dialysis clinic network in the nation, Fresenius Medical Care. We offer the latest treatment options, including in-center hemodialysis and peritoneal dialysis at home. Our experienced, caring staff delivers UltraCare ® : our commitment to provide excellent patient care with superior customer service. And, to make your in-center treatment comfortable, we provide heated massage chairs and individual information and entertainment systems. Fresenius Medical Care Florence. If you’re looking to experience excellence in dialysis care call us today at (541) 997-1136 today. www.UltraCare-Dialysis.com