SIUSLAW NEWS ❚ SATURDAY, FEBRUARY 6, 2016
PeaceHealth to host women’s
‘Heart 2 Heart’ event
PeaceHealth Peace Harbor
Medical Center will host the
ninth annual women’s health
event Saturday, Feb. 20, from
9 a.m. to 1 p.m.
The program will feature a
variety of speakers providing
overall health information to
help women understand and
manage the many health con-
ditions facing them today.
Come hear how to make
healthy choices for yourself
and for the people you love.
Speakers will include Dr. Gina
Wilson,
OB/GYN
at
PeaceHealth Medical Group,
Patricia
Immel
from
Wellspring Clinic, and others,
along with a food demo by our
very own Chef at PeaceHealth
Peace Harbor, John Joyner.
Massage therapy will be
offered throughout the event
and vendors will be on site to
give heart healthy tips and
treats.
Numerous exhibits, free
massage, food tastings, dem-
onstrations and learning activ-
ities will be available through-
out the morning, providing
attendees with opportunities to
explore options, ask questions
and gain knowledge about
many of the serious health
issues facing women today.
“Our focus is to provide the
best experience possible for
attendees,” said Kat Ran-
now, senior communications
specialist for PeaceHealth
Peace Harbor Medical Center.
“Addressing issues that are
important to women, while
giving them the opportunity to
laugh and live it up a bit are
the goals of everyone
involved.”
Admission is free.
FRIDAY,
FEBRUARY 12 TH
STARTING AT 9:15 AM
&
SATURDAY,
FEBRUARY 13 TH
STARTING AT 9:05 AM
Great Bargains! Get your bid number now
by calling 997-9136. Go to KCST.COM or
look for a full list of auction items in
next Wednesday’s Siuslaw News.
240
J OEL F UHRMAN , MD
Do vegetables lose nutrients when cooked?
Every day, we should eat a
combination of raw and
cooked vegetables, because
the effects of cooking are dif-
ferent depending on which
nutrients we're talking about.
Cooking modifies the physi-
cal and chemical properties of
foods. It causes degradation or
leaching of certain nutrients
and phytochemicals, but also
softens cell walls and other
food matrix components, facil-
itating the extraction and
absorption of others.
Many nutrients are damaged
by heat, light, or oxygen.
Vitamin C appears to be the
nutrient most vulnerable to
cooking; about 30 percent of
vitamin C in leafy greens is
destroyed by cooking (if cook-
ing water is consumed, as in
cooking a soup).
Other nutrients degraded by
heat are folate, other B vita-
mins, and phenol antioxidants.
Minerals and fat-soluble vita-
mins (A, D, E, and K) are
more stable in heated condi-
tions.
Cruciferous vegetables con-
tain valuable nutrients called
glucosinolates, which are con-
verted to cancer-fighting isoth-
iocyanates (ITCs) when the
plant cells are broken up by
chopping or chewing.
Importantly, heat inactivates
the enzyme (myrosinase) that
drives this conversion, so
chopping (preferably blend-
ing) these vegetables before
cooking them is important.
Blending the raw greens and
then adding them to a soup of
stew is most conserving of
ITCs. After that, steaming-
compared to stir-frying, boil-
HOURS
If an emergency happens in our community,
it may take emergency workers some time to reach you.
You should be prepared to take care of yourself and
your family for a minimum of 240 hours.
Get your emergency kit started with these essentials:
❑ Battery powered radio
❑ First aid kit an manual
❑ Sleeping bags and blankets (wool or thermal)
❑ Manual can opener
❑ Waterproof/windproof matches
❑ Water storage (1 gallon/person/day)
❑ Water purifi cation tablets
❑ Non-Perishable Food
❑ Utility knife
❑ Emergency candles
❑ Extra eyeglasses and contact lenses
❑ Essential medications
ing and microwaving-resulted
in the smallest glucosinate
losses in broccoli, but the less
it is cooked the better.
Remember though that the
myrosinase is deactivated by
heat, so in order to produce
more isothiocycanates from
the remaining glucosinolates
after cooking, eat some raw
cruciferous with that meal or
add some raw cruciferous
(such as shredded cabbage) to
the cooked greens.
Carotenoids, such as alpha-
carotene, beta-carotene, and
lycopene are not only heat sta-
ble, but actually more
absorbable once foods are
cooked. Carotenoids are inside
the plant cells, embedded in
the matrix of the food, and
some of the cellular structure
must be mechanically disrupt-
ed (such as by blending or
heating)
to
make
the
carotenoids extractable by the
digestive system.
Vitamin E fractions from
plant foods have also been
reported to be more bioacces-
sible after heating. A study on
raw foodists found that
lycopene status was low with-
out eating any cooked foods.
Fat intake in that study was
associated with better plasma
carotenoid status-adding fat is
a way to improve carotenoid
absorption from raw vegeta-
bles.
One study measured alpha-
carotene, beta-carotene, and
lycopene in the blood after
subjects ate salads topped with
fat-free dressing, or dressings
containing either 6 or 28
grams of fat.
Carotenoid absorption was
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negligible from the salad with
fat-free dressing, and high
from the fat-containing dress-
ings. Salad dressings made by
blending nuts and seeds
(instead of using oil) are the
healthiest.
Some nutrient loss occurs
when fresh foods are stored.
Produce that has been shipped
a long distance will likely have
less nutritional value than the
same produce bought locally.
Frozen vegetables do have
lower levels of vitamin C, thi-
amin, riboflavin, and niacin
loss due to the blanching step
of the freezing process.
However, once the food is
frozen, nutrient losses due to
storage slow down substantial-
ly. Plus, frozen vegetables are
picked fresh and frozen soon
after, preserving a large pro-
portion of the nutrients.
For frozen fruits, there is
minimal loss of polyphenol
antioxidants
(such
as
flavonoids) because fruits are
not blanched before they are
frozen.
Sometimes nutrients are not
destroyed by heat, but can be
lost in the cooking water if
boiling or steaming — this is
why soups are a good cooking
method for vegetables, as long
as the vegetables are not over-
cooked.
Remember to avoid high-
heat dry cooking and browning
to prevent the formation of
acrylamide-a possible carcino-
gen formed in cooked starchy
foods.
A good general guideline to
maximize nutrient quantity
and variety is to eat a large
variety of raw and gently
cooked vegetables-large daily
salads plus vegetable-bean
soups or stews, or vegetables
cooked in a wok with water or
steamed for only 10 minutes.
Remember: Eat a large
green salad, containing a vari-
ety of raw vegetables, with a
nut and seed based dressing at
least once a day.
Suggested healthy cooking
methods for vegetables
Steam greens in a wok
alternating covering and stir-
ring.
Steam greens in a steamer
for 10 minutes or less
Half artichokes up the
middle and steam for 18-20
minutes
Boil sweet potatoes, cook
carrots and parsnips in soups
and stews
Bake hard squashes at a
low oven temperature (325° F)
for 1 hour
Wok or steam mushrooms,
or add to soups and stews
Puree raw cruciferous
greens, shallots and onions
before adding to soups and
stews
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 ques-
tions and or comments to
newsquestions@drfuhrman.com.
Elkton musician makes his
Florence debut at Backstreet
Singer-songwriter
Phil
Berglund will serenade all
who visit Backstreet Gallery
during the monthly Second
Saturday Gallery Tour on Feb.
13, from 3 to 5 p.m., with
many old-favorite love songs
for that special day-before-
Valentine’s Day.
Delightful
refreshments
provided by Marianne’s Le
Bouchon will be part of the
day’s fare at the gallery, 1421
Bay St., across from Mo’s.
Berglund, who was born
and raised in Idaho, grew up
during the British music inva-
sion (Beatles, Rolling Stones,
Dave Clark Five, etc.) and got
his first guitar at age 13 — and
never looked back.
He started writing songs in
his teen years and continues to
wake up in the middle of the
night with the next great catch
phrase that he “just needs to
remember to write it down!”
His
music
influences
include all the British bands,
Beach Boys, Crosby Stills and
Nash, John Denver, Cat
Stevens, Hank Williams,
Johnny Cash, Willie Nelson,
Billy Joel and those geniuses
that wrote all the great Jazz
Standards.
Berglund currently plays
with the band Decor’mm,
based in Elkton, Ore., and per-
forms solo whenever the occa-
sion rises. He lives in
Yoncalla, Ore., with his wife
Jody and their fury family,
three cats and a dog.
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E MAIL : E DITOR @T HE S IUSLAW N EWS . COM
What is your favorite part of the Super Bowl?
“The commercials and the excitement of
the game.”
“It depends on who’s playing. This year, for
me it’s going to be the halftime show.”
“Definitely the commercials. Especially
the Budweiser Clydesdales.”
—M ARIAM S WANSON , F LORENCE
– C LAUDIA I GNATIEFF , F LORENCE
—M IKE S CHMUTZ , F LORENCE
DISCLAIMER: The opinions expressed above are solely those of the contributors and do not necessarily reflect those of the Siuslaw News or its advertisers.
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But Don’t Drink & Drive
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