Shamrock Run Wrap-Up

Post by Paula Jahn and Olivia Martino, Registered Dietitians and Owners of Nourish Northwest

We had so much fun at the Shamrock Run Fitness Fair last weekend! Thanks to LifeWise for sharing a booth with us. We made and handed out samples of our Coconut Date Truffles, got to meet great people, and had some interesting and thoughtful nutrition questions.

Tasty treats and free nutrition advice!

There are ten lucky winners of our drawing for a free fitness class at Nourish Northwest! Winners can choose from any of our fitness classes: TRX, boot camp, Pilates, yoga and yoga sculpt. The winners had to answer the following quiz questions correctly. Read on to see how you did!

NUTRITION AND FITNESS QUIZ

 

  1. How many calories per day you need when training for a long run?
    1. 2500
    2. 3200
    3. 5000
    4. Depends on gender, age, body composition, training regimen and daily activities.

Calorie needs are individualized; there is no perfect calorie level. If you want to lose weight or are having trouble determining the right balance, make an appointment with a registered dietitian.

  1. Approximately how much protein should a 150 pound person consume per day when training for an endurance event?
    1. 15-40 grams
    2. 80-100 grams
    3. 130-150 grams
    4. 150-200 grams

Protein needs increase only slightly when training for an endurance event such as long-distance running. A good estimation is 0.55-0.8 grams/pound of body weight. Most endurance athletes get plenty of protein through food if they are consuming adequate calories…No protein powder needed! (We also accepted #3 for this question).

  1. What are the early signs of dehydration?
    1. Flushed skin
    2. Increased body temperature
    3. Faster breathing and pulse rate
    4. All of the above  
Proper hydration is essential to performance. One way to determine you are getting enough fluids is to check the color of your urine. If it is light yellow, then you are getting enough! You can also weigh yourself before and after training and replace what fluids were lost. One pound of water is equal to 2 cups. Some experts say to drink 20 ounces of water for every pound lost. 

____________________________________________________________________________

The response to our Coconut Date Truffles were so positive, and we promised the recipe. So, here it is!

Coconut Date Bites

All you need is a food processor to make these tasty treats. The dates in the truffles are a good source of naturally-occurring glucose to help quickly refuel the cells during training or in that post-workout window of 15 to 60 minutes. They are also an excellent source of potassium, an electrolyte lost in sweat while exercising. The cashews provide protein and healthy fat. They are vegan, gluten-free, raw and “Paleo-friendly.”

COCONUT DATE TRUFFLES

Makes: 36 truffles

Serving Size: 2 truffles

Ingredients:

1 cup raw cashews

1 cup shredded coconut, unsweetened

2 cups pitted medjool dates

2 tbsp coconut oil (We use organic, extra-virgin coconut oil from Trader Joe’s because it’s the least expensive.)

1/4 cup cocoa powder (Make sure it’s unsweetened.)

1 tsp vanilla

Pinch of salt

*optional additions: ½ tsp orange zest,1/4 tsp cinnamon, dash cayenne pepper

Directions:

  1. Process the cashews and coconut in a food processor until they are a coarse grainy meal.
  2. Add dates, cocoa powder, oil, vanilla and salt and process until smooth.
  3. Roll the mixture into 1 inch diameter balls.  Roll balls in shredded coconut mixed with a tiny bit of cocoa powder and chill until they firm up.

Nutrition per serving (2 truffles): 140 calories, 6 g fat, 24 g carbohydrates,

3 g fiber, 18 g sugar, 2 g protein

 

 

5 Nutrition Tips for Endurance Athletes

Post by Paula Jahn, Dietitian and Co-owner of Nourish Northwest

The Shamrock Run is approaching! This year, we are teaming up with LifeWise of Oregon for the pre-race Fitness Fair at the Convention Center. Stop by the LifeWise booth on March 15 or 16 to taste a wholesome treat and to enter a drawing to win fitness classes at our studio! The fitness fair is open to the public, so check us out even if you’re not participating in the run.

If you are an endurance athlete (props to all you 15k-ers!), proper nutrition is essential to your performance. Follow these 5 nutrition tips to perform and feel your best on race day.

1. Hydrate! Drinking the right amount of fluids before, during and after physical activity is vital to providing your body with the fluids it needs to perform properly. The overall goal is to minimize dehydration without over-hydrating. Watch for early signs of dehydration such as flushed skin, thirst, increased perception of effort and premature fatigue. Try weighing yourself before and after an event or training and replace what was lost.

 

Hydration is key!

2. Plan a pre-race meal or snack. Test your pre-race meal during training to ensure tolerance. Eat 2-3 hours before the race and plan to eat about 1 gram of carbohydrate per pound of body weight plus a small amount of protein. It’s a good idea to keep fat and fiber to a minimum, as they slow digestion and can cause stomach cramps.

 

3. Consume adequate protein. Protein helps build and repair muscle and aids in fluid balance. Protein needs for an endurance athlete are about 0.6-0.8 grams per pound of body weight. For example, a 150 pound person who is training moderately might need about 105 grams of protein per day (150 lbs x 0.7).

 

4. Refuel. Consume a balanced snack or meal within 15-60 minutes after an event or training. An ideal ratio of carbohydrate to protein is 4:1.

Examples of a balanced meal/snack include:

  • 1 cup plain yogurt + 1 cup berries (30 grams carbohydrate:9 grams protein)
  • Sprouted flourless whole grain toast + 2 Tbs almond butter (20 grams carb:6 grams protein)
  • ¼ cup hummus on whole grain pita bread (27 grams carb:7 grams protein)
  • 3 medjool dates +2 ounces of cheese (54 grams carb:14 grams protein)

 

Recharge with the perfect balance of carbs and protein.

5. Keep it real. It is tempting to buy into the hype of energy drinks, gels and snack bars. While marketed well, these products are often full of processed sugar and artificial additives and are ultimately unnecessary. Whether training or not, good nutrition centers on real, wholesome foods.

Real food is best.

One Week in Nicaragua: Waves, Wellness, Yoga and Service

Post by Olivia Martino, Registered Dietitian and Co-owner at Nourish Northwest

 

 

 

 

 

 

I just returned from what was possibly the best week of my life.  I spent one week in Jiquillio Beach, Nicaragua with a group of 20 amazing people soaking up the sun, playing in the ocean, doing sunset yoga and most importantly working on some service projects to help out the Nicaraguan community.  This trip was organized by a dear friend and fellow dietitian/yoga instructor, Beth Sobel of Sushumna Integrative Health.  Thanks, Beth, for making this possible and touching everyone’s life that was on this trip!

 

 

Monty’s Beach Lodge is a truly unique and special place to stay.  Not only are you forming special bonds with like-minded people, having tons of fun and relaxation but you are becoming immersed in the local community and working to improve the lives of its members.  Monty’s is involved in several projects ranging from working in the local schools to building household water filters.  To learn more about Monty’s and social tourism, watch this video:

 

 

 

 

 

Each morning started out with the shrill of roosters clucking and a parrot repeating “bueno” outisde of our beach cabana. I would sleepily climb out of my mosquito net, open the door and walk 10 steps to get my morning coffee.  10 more steps and I was walking down the beach, slowly waking up.  Then it was time for a morning yoga session.  The way we told time while in Nicaragua was by yoga time, meal time or piña colada time.  An invigorating vinyasa flow yoga class fully opened my eyes and prepared me for the day.

 

 

 

Morning yoga class

 

 

Afternoons were spent doing a variety of things:

 

Chilling out in hammocks

 

 

Catching some waves

 

 

Sledding down volcanoes

 

 

Visiting the capital city of Leon

 

Estuary boat cruises
Watching sunsets

 

We were also provided with 3 delicious meals, very lovingly prepared by the awesome staff at Monty’s.  We hungrily chomped on fresh fish and shrimp, plantains, rice and beans, fresh eggs and pineapple.  And we doused EVERYTHING  in Chimichurri sauce.

 

Fresh caught fish

 

Night times were usually spent with our good buddy Ron (aka rum in español), dancing, and laughing… lots of laughing.

 

I could go on and on about the fun times and good friends I made in Nicaragua but the point of this blog post is not to make you jealous and wish you were not stuck in the Portland rain.  The purpose of this post is to tell you about some of the projects we worked on and how you can get involved.  Taken from Monty’s website, “One of the most beautiful places in the world faces some tough social and environmental challenges, so a little help goes a long way. From simple acts of helpful kindness to critical improvements in sustainable development, there are many opportunities to make a difference in the lives of the people of Jiquillio.”

 

My favorite day was spent working with kids in Los Zorros school.  We went in and played music with the kids as well as prepared and  served them a nutritious meal. The smiling faces on these children should be enough to convince you to go to Jiquillio Beach.  They welcome help in any form, ranging from teaching a lesson in the classroom to simply playing a game of soccer with the kids.  You can also sponsor a lunch for 150 kids for $100 or a child’s uniform for $40.

 

 

 

 

 

 

 

 

 

 

 

Another project that was going on while we were there was the building of solar ovens.  We visited the community center in Jiquillio, which was built from donations from Canada and serves as a place for community members to gather and work on sewing projects, arts and crafts and store books and computers.  Members of the Jiquillio Women’s Cooperative were working to build solar ovens that eventually will be a part of everyone’s home in the community.  These ovens require no power or electricity and can reach a temperature of 350 degrees.  The use of solar ovens reduces smoke inhalation and the destruction of  local resources for firewood.  Families can use them to cook entire meals, or like the women were doing, cooking breads and treats that can be sold to tourists as a fundraiser for the co-op.  This is an amazing project.  Each oven costs roughly $200.  The center also welcomes donations of computer equipment, sewing supplies and books.

 

 

 

 

 

 

 

 

 

 

 

Beside the community center is the Health Clinic that oversees the health of the communities of Los Zorros, Jiquilillio and Padre Ramos.  This two room clinic is run by Nicaraguan nurses and serves as a place for vaccinations, prenatal care and general health care.  The clinic gladly invites volunteers, especially those in the medical/dental fields and medical donations.

Another project we worked on was building and delivering water filters.  By pooling our group’s money together we were able to purchase 2 filtration systems.  If interested in donating to this cause, the cost is $60 per filter.

 

 

 

There are many other ways to get involved.  Follow this link to Monty’s to learn more about the projects they are working on.  Writing a check or mailing supplies is a great way to help, but if at all possible, I strongly recommend going!  As soon as you book your trip, 30% of your money goes towards community projects. This is the experience of a lifetime and there is nothing more rewarding than connecting with the people themselves.  Thanks Monty’s, Beth and everyone on the Nicaragua 2013 retreat! I will definitely be going back again!

The Pressure’s On

Post by Paula Jahn, Co-owner and Dietitian at Nourish Northwest

Do pressure cookers intimidate and mystify you and make you fear for your life? Did you miss our Pressure Cooker Basics class yesterday but still have questions about how to work the gadget? Read on to find out about the basic principles of pressure cookery. Also, keep an eye out for more nutrition workshops and cooking classes offered at Nourish Northwest!

HOW IT WORKS

When pressure is increased, so is the temperature at which water boils. At sea level, atmospheric pressure is 14.7 pounds/square inch and the boiling point of water is 212 degress Fahrenheit. As soon as the lid is locked on the pressure cooker, liquids produce steam and cause the pressure to increase to about 15 psi; the boiling point of water increases to >250 degrees F, thus cooking foods faster.

 

WHY I LOVE IT

  • Foods cooked under high pressure cook in one-third the usual time.
  • Steam pressure tenderizes the toughest cuts of meat, the hardest dried beans and the heartiest grains in minutes!
  • Flavors mingle, intensify and taste “slow-cooked”.
  • Fewer nutrients are lost.

 

PRESSURE COOKER LANGUAGE

 

LOCK THE LID: Follow manufacturer’s instructions. If the lid is not locked, the pressure will not rise.

 

The "2nd Generation" Pressure Cooker

BRING TO HIGH PRESSURE OVER HIGH HEAT: Apply maximum heat to reach high pressure as quickly as possible. This will take anywhere from 30 seconds to 20 minutes, depending on the contents of the cooker.

 

ADJUST HEAT TO MAINTAIN PRESSURE: Once high pressure is reached, reduce heat to medium-low to maintain it. If the pressure cooker is hissing and sputtering, the heat is too high. If the pressure indicator starts to drop, the heat is too low. You will get a feel for the level of heat necessary to maintain high pressure. For electric stoves, you may need to move the cooker to another burner since coils are slower to respond than a gas flame.

Pressure indicator shows the contents at high pressure.

 

UNDER HIGH PRESSURE: Each cooker will explain how to recognize when maximum pressure is achieved.  Usually, cooking times begin the moment high pressure is reached.

 

QUICK-RELEASE METHOD: Some foods, such as chicken and vegetables, require this method because they can easily become overcooked. There are two ways to reduce pressure quickly: run cold water directly over cooker or use the quick release function, if available.

 

Quick release option.

LET PRESSURE DROP NATURALLY: The texture of legumes, whole grains and beef all benefit from a natural pressure release. Simply removing the cooker from the heat and letting the pressure come down naturally achieves this. This may take up to 20 minutes if you have a large pot of beans or grains in the cooker.

 

I use the pressure cooker mainly to cook dried beans in less than half the time (and with optional soaking!). My other favorites are beef stew and chicken curry.

Pinto Beans in Aromatic Broth

1 lb. (about 2 ½ cups) pinto beans, picked over and rinsed

9 c. water
¾ tsp salt (add at beginning – enhances flavor and helps beans keep their shape)

1 Tbs oil (needed to control foaming)

2-4 unpeeled cloves garlic

1 tsp ground cumin

½ onion, chopped

 

In a 6-qt or larger cooker, combine the beans, water, salt and oil.  Add the garlic, and cumin.

Lock lid in place.  Over high heat bring to high pressure.  Reduce heat just enough to maintain high pressure and cook for 22 minutes. Turn off heat.  Allow pressure to come down naturally, 15 to 20 minutes.  Remove the lid, tilting it away from you to allow steam to escape.

Test the beans for doneness.  They should mash easily and have a creamy texture.  If just short of tender, replace (but do not lock) the lid and simmer until done.  If still hard, return to high pressure for another minute to 5 minutes and allow the pressure to come down naturally.

If time permits, allow the beans to cool in the cooking liquid, uncovered.  During this time, beans will firm up and any slightly underdone beans will complete cooking.  Drain in batches in a large colander.  Discard garlic cloves. Reserve the broth for making soup or stew. Refrigerate beans for up to 5 days or freeze for up to 4 months.  1 ½ cups cooked beans will equal a 15-oz can in recipes.

Resources:

Cooking Under Pressure by Lorna Sass

Pressure Perfect by Lorna Sass

The Pressure Cooker Cookbook by Tori Ritchie

www.hippressurecooking.com

 

 

 

Miso Soup- Recipe

Post by Paula Jahn, Co-owner and Dietitian at Nourish Northwest

When I was growing up, my family often hosted exchange students during the summer. The most fun I had was with our Japanese exchange student, Miho. I was a sophomore in high school and she was not much older. One night, she invited some of her fellow students over to my parents’ house to make traditional miso soup. This was a cultural experience for everyone in my family. My mom made meals from scratch almost every night, but she rarely ventured to Eastern cuisines. I was fascinated by the smell of the ocean, the billowy clouds that settled in the bowl, and the savory fermented flavor that I now know as “umami”. I may have been the only person who loved it at first slurp (we also learned that in Japan, it is polite to slurp your soup).

While I have eaten miso soup many times since, it is curious to me that I have not made it at home until a few weeks ago. Between our various workshops, cooking classes and events at Nourish Northwest, I make a lot of soup. It was a strange delight to not start with oil, onions, garlic, and carrots. In fact, I was excited to take a knife to only some ginger, tofu and scallions.

The miso soup was a delicious. Simple steps that may seem insignificant have a profound affect on the finished product. Making the dashi, a broth made of kombu seaweed and bonito flakes, is an essential step to achieve the delicate minerality that miso soup has. It tastes like the ocean.

We are lucky to live in Portland, where there is no need to go to a specialty Asian market to find the necessary ingredients to make miso soup. I found everything shown here at a popular market down the street.

First, to make the dashi:

Kombu comes in flakes or whole.

Kombu is a form of edible kelp that is widely used in Japanese cooking. Simmering kombu in water is the first step to making the dashi. It contributes to the “umami” or savory quality of the broth. Kombu is nutrient rich and a good source of iodine. To learn more about the nutritional properties and health benefits of sea vegetables, check out our upcoming Sea Vegetables workshop.

The next step to making the dashi is to briefly steep bonito flakes into the water.

A must-have ingredient.

Bonito flakes are dried, smoked bonito fish, a type of herring. It looks like pencil shavings and smells like fish food but lends the perfect smoky, salty flavor to the broth.

Bonito flakes have fulfilled their duty.

Ginger and miso paste are added to the broth and simmered for less than five minutes. The final steps are to add the tofu, mushrooms and scallions.

Fermented rice and soybeans.

The final product produces clouds of suspended miso paste that quickly precipitate out. It is mesmerizing like a lava lamp.

Miso soup, just after stirring.
Thirty seconds after stirring.

Miso Soup

(Adapted from William-Sonoma Soups)

Ingredients

For the dashi

¼ cup (5 g) kombu seaweed flakes

5 cups cold water

1 cup (1/2 oz/15 g) bonito flakes

For the soup 

¼ cup yellow miso

2 thin slices fresh ginger, peeled

3 ½ oz (105 g) fresh enoki mushrooms, trimmed

¼ pound firm tofu, drained and cut into ½ inch cubes

2 Tbsp sliced green onions, including tender green parts

Preparation

  1. To make the dashi, combine the kombu and cold water in a large saucepan.  Bring to a gentle simmer over medium heat (do not boil, or broth will become bitter).  Remove from the heat, cover and let stand for about 5 minutes.  Strain the broth into a clean saucepan, discarding the kombu.  Gently reheat the broth over medium heat just until it begins to simmer. Remove from the heat and add the bonito flaks.  Once the flakes are submerged, let stand for about 30 seconds.  Strain the dashi into another clean saucepan.
  2. Place the dashi over medium-high heat and whisk in miso paste.  Add the ginger and bring to a boil.  Cover the pan, reduce the heat to low, and simmer for about 3 minutes.  Discard the ginger.
  3. Add the mushrooms, tofu and green onion and bring to a simmer.  Cook until the tofu is heated through and the mushrooms are slightly softened, about 1 minute.  Taste and adjust the seasoning as desired.
  4. Ladle the soup into warmed bowls and serve immediately.