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 Ride with the #1 car insurer in Oregon. Is your family prepared? Sue Gilday Insurance Agcy Inc Sue Gilday, Agent 1275 Rhododendron Drive Florence, OR 97439 Bus: 541-997-7161 With competitive rates and personal service, it’s no wonder more drivers trust State Farm . Like a good neighbor, State Farm is there. ® ® CALL FOR A QUOTE 24/7. This message brought to you by the West Lane Emergency Operations Group. www.wleog.org IDENTIFY • PREPARE • SURVIVE Visit us online: www.TheSiuslawNews.com. WORD 9 A 1001142.1 ON THE STREET 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. State Farm Mutual Automobile Insurance Company State Farm Indemnity Company Bloomington, IL HAVE A QUESTION WE SHOULD ASK? 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. Enjoy Super Bowl Sunday But Don’t Drink & Drive Voice Your Opinion! Write to: Coast Real Estate 100 Hwy. 101, Florence, OR 97439 Cell: – W E M ISS Y OU J AY – 541-999-7317 diana@cbcoast.com EDITOR@THESIUSLAWNEWS.COM