What's New in Natural Foods

March 2008

Hello Everyone

I sometimes think of March as the dog days of winter. Kind of that state of in-between -- a little sluggish. Well, snap out of it! I've got some tips for foods that will help you do just that. Read about optimal brain function, the righteousness of the oft-maligned egg and menu ideas that will have you wanting to dress like a leprechaun. Enjoy!

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Nourishing the Brain

The Spectacular Omega 3s

Good News!
The brain is not as static as was once thought. It's busy making new synapses and functional nerve cells all the time. When we nourish and take care of our brains, we help prevent memory loss and actually improve brain function-even into old age.

Protective Nutrients: omega-3s and vitamin D
We're back to those spectacular omega-3 fatty acids. In last month's newsletter I wrote about these nutrients with respect to heart health; this month I'll show how they support a healthy brain. These important fats -- omega-3s -- help brain cells function properly by maintaining their cell membranes and making receptors for neurotransmitters (the chemical messengers used for communication). So eat your fatty fish and seafood: salmon, sardines, herring, oysters. You can also find omega-3s in smaller amounts in grass-fed red meats, walnuts, pumpkin seeds, hemp seeds and flax seed oil.

Ever notice how much better you feel when you get outdoors in the sunshine? This is partly because our bodies make vitamin D when we are exposed to the sun, and vitamin D helps to elevate mood. Vitamin D also helps to protect against inflammatory compounds that disrupt cellular communication in the brain and short-circuits memory. Vitamin D is found in animal fat, such as fatty fish, pork, and especially butter and other dairy fat. Synthetic D (which is added to skim and low-fat dairy products after the natural D is removed along with the fat) does not have this protective effect.

One more brain booster
The neurotransmitter acetylcholine is needed for memory. It is used in the storage of new memories and the retrieval of older ones. Acetylcholine is made from acetyl L-carnitine, an amino acid found in meat, and choline, one of the B vitamins, which is found in the highest concentration in egg yolks, and also in smaller amounts in pork, cod, beef, chicken and salmon. Adequate acetylcholine helps to maintain nerve growth in the brain and slow degeneration, even in the case of Alzheimer's disease.

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Wedge and Lakewinds Nutrition Classes

At The Wedge Co-op

Keep sharp with:

Foods for Building Brain Power Wednesday March 5th,
2008 7:00-8:30 p.m.

Good nutrition keeps all our organs in optimal condition-including our brains. The right foods support the function of nerves and neurotransmitters in the brain, helping us to think more clearly, regulate our moods and increase our ability to concentrate. In this class, you'll learn about these foods and how you can improve your memory through diet. We'll also consider new research on "Type III Diabetes" and Alzheimer's prevention. Keep your brain healthy by eating naturally delicious foods!

Optimal Nutrition for Pregnancy
Thursday March 13th, 2008
7:00-8:30 p.m.

Attention pregnant mothers! More than at any other time in your lives, your nutritional needs are at their highest. And it's not just about you: what you eat directly affects your baby's physical and mental development. In this class, we'll cover the basics and a lot more, including how much protein you need, consuming the right kinds of fats and the best sources for important vitamins and minerals. We'll also discuss which foods to avoid, which foods can help with specific conditions and which foods have special properties that support a healthy pregnancy and birth.

The Wedge Co-op: 2105 Lyndale Ave. S
Minneapolis MN 55105
$22/$18 co-op members
Please call 612-871-3993 to register

At Lakewinds Co-op
Digest Better, Feel Better Tuesday, March 25th 7:00 - 8:30 p.m. If you suffer from any of the common digestive disorders, deciding what to eat can be difficult. We'll explore how the digestive system works, and how food choices and preparation can help manage conditions such as irritable bowel syndrome, acid reflux or constipation. You will learn how to feel better and improve your overall well-being.

Lakewinds Co-op: 17501 Minnetonka Blvd.
Minnetonka, MN 55345 $22/$18 members
Please call 952-473-0292 to register

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The Incredible Egg

Have you been avoiding eggs out of a fear that they are somehow "bad for you?" Eggs have been unfairly maligned! Eggs are a wonderful source of good quality protein, fats and essential nutrients. In fact, they're a true "health food." Eggs are loaded with vitamins A and D, B vitamins, including folate, B12 and choline, as well as minerals such as zinc and iron.

Eggs are also the best source of two nutrients that can help prevent macular degeneration: lutein and zeaxanthin. And they're rich in essential fatty acids. An important note: except for protein, all of the egg's nutritional value is in the yolk.

But what about cholesterol? Eggs are a source of cholesterol, it's true. But you need it! Cholesterol is an absolutely essential nutrient, despite what you typically may hear. It is needed to make the membranes of every cell in our bodies, many of our hormones, and to maintain digestive health. The brain is also a cholesterol-dependent organ and deficiencies of dietary cholesterol can lead to depression and agitation, as well as violent behavior (no wonder prison inmates have lower than average levels of cholesterol). The subject of cholesterol is not without its controversy and I'll be writing more about it in future newsletters..

The most nutritious eggs are from free-range hens. The yolks will be bright dark yellow, indicating more vitamin A. Free-range eggs also have over 18 times as many beneficial omega-3s as conventional eggs!

Eggs are inexpensive, easy to prepare and incredibly nourishing. Nothing beats 'em! So enjoy eggs as often as you like.

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March Meals

Winter is getting very old these days. So, why not go on a culinary Spring Break? Dinner with Jennette's "Mango Stuffed Pork Tenderloin" and "Coconut Mashed Sweet Potatoes" will take you to the Islands (even if they're only in your imagination).

Also in March I am featuring Irish specialties such as "Beef Brisket in Ale," "Potato Leek Soup," and "Sautéed Carrots and Laver (Dulse)" in honor of St. Patrick's Day. Never had laver (also called dulse)? Now's the time to try this tasty and nutritious vegetable from the sea. It's not at all fishy-I promise!

Other delicious Dinner with Jennette meals this month include: "Persian Chicken with Golden Raisins," "Baked Walleye with Lemon Butter," "Chicken Escabeche" and a super yummy "Red Lentil Soup with Cumin and Lemon."

Subscribe to Dinner with Jennette and you'll have 12 seasonally delicious balanced meals, along with a convenient shopping list. You'll discover how fun and easy it is to eat well!

I'd love to hear from you.
Jennette