Thanks to the generosity of the Esperance family foundation, Dr. Mark Hyman, and my colleagues at Healthcorps, I received a fellowship to attend an extremely enlightening conference in Baltimore this week. The Institute for Functional Medicine (IFM) is a cutting-edge organization that holds educational conferences for health care practitioners. Functional medicine is “a science-based, personalized healthcare approach that assesses and treats underlying causes of illness through individually-tailored therapies to restore health and improve function.” In other words, functional medicine treats each person as an individual and relies on very detailed lab tests (beyond what most doctors use) to identify which nutrients and cellular support the patient needs in order to regain health.  Their progressive approach focuses on boosting the immune system by using nutrition therapy and other  treatments in order to actually heal diseases – especially chronic diseases which affects millions of Americans.

It doesn’t sound nearly as exciting on paper as it does in person! I haven’t felt this kind of mental inspiration since I was a grad student at Bastyr University in the mid-90’s. (Jeff Bland, founded IFM and was also one of the original founders of Bastyr University so a lot of the information is similar.) It’s pretty cool to sit in a room with so many like-minded colleagues while we learn revolutionary therapies.

If you or someone you know could use an IFM practitioner, I highly recommend finding a Functional Medicine practitioner in your area (please note: there are still very few out there).  While the health care debate rages on and people continue to suffer from chronic disease, Functional Medicine provides a cost-effective solution that truly heals people and improves quality of life - it is the medicine for the 21st century.

Since I’m spending 9 hours a day absorbing biochemistry (at least trying to!), I don’t have much time to write a post. So, I thought I’d collect some interesting food news for you instead – a lot is happening in the Food Movement lately!

USDA Promotes Local Foods and Farming Campaign

Agriculture Secretary Tom Vilsack and Deputy Secretary Kathleen Merrigan, announced a new campaign last week called,  “Know Your Farmer, Know Your Food.” They are giving out $65 million to help connect small famers with communities that want (and need) access to local foods. And I am thrilled by the part of the initiative that will help children connect where their food comes from and provide more local foods in school lunches. There will be farm-to-school tactical teams to assist school administers! This means that a movement that has been struggling for years will now receive a major boost from the United States government. The Obama administration deserves major kudos for making such headway in food and agriculture in less than one year.  Very exciting!

New White House Farmer’s Market

The new White House Farmer’s Market was just christened by Michelle Obama. The Washington Post wrote a snarky article about it which I’m not linking to because I much prefer the eloquent and educational piece written by blogger, Obama Foodorama. Obama Foodorama discussed the crucial issues regarding food, families, kids, and local foods that Michelle Obama is bringing to the forefront of American politics. So many firsts: This is the first time that a First Lady and the USDA have forged a partnership - and she is also the ”only First Lady to ever have a food policy agenda, a food policy team, and a Food Initiative Coordinator.” Read on to learn about how Michelle Obama is finding clever ways to improve our food system without ever stepping foot into Congress. She is truly a pioneer for the Food Movement.

Two Terrific, Short Videos to Promote Better School Lunches

The Child Nutrition Reauthorization Act is up for re-signing next week (though it’s not clear when it will actually be signed) so two marvelous videos were created to help promote stronger nutrition guidelines in school feeding programs. One is Lunch Encounters, a spoof of Close Encounters of the Third Kind, and “Priceless,” a MasterCard parody. Check out the videos and learn more about what you can do to help improve school lunches for American children.

I was glad to see another article on the importance of eating a solid breakfast online the day after I posted this one:

There are a LOT of food topics I like to cover. But the importance of eating a solid protein breakfast is always at the top of the list.  And I first discovered this from a student while teaching one of my very first cooking classes.

At the end of a six week cooking class, after I’d taught for many hours, I asked each student what they got out of the class. The one answer that has stuck with me all these years was the woman who said, “I learned I should eat a protein breakfast.”

She rattled off all of the improvements she’d noticed since she started eating breakfast, “I have less headaches, I drink less coffee, I’m more productive all day long and I’m in a much better mood.” From then on, I made sure to discuss the importance of eating breakfast - especially protein.

No matter who or what I’m teaching, I always start every class with a quick review of Nutrition 101. It’s essential to understand the basics of what food does in the body in order to make smart decisions about what to eat - and also, when to eat. By eating more efficiently, you’ll be more energetic throughout the day and consume less food - which will save you money, make you more productive, and keep you trim.

This is a very broad overview but it will help you figure out what to eat without having to rely on the latest diet trends. The three “big” nutrients (otherwise known as macronutrients) our bodies need are: protein, carbohydrates and fats. So, right off the top - if there is any diet that suggests cutting out an entire macronutrient, you should be skeptical.

I won’t get too far into carbohydrates right now because they deserve their own separate post. But they are part of the protein conversation.

Many of us end up eating meals, especially breakfast, of mostly simple carbohydrates (fruit, juice, many sugary cereals, white bread/toast, a few raw vegetables, and sweets fall into this category). Once digested, a meal of only simple carbohydrates can break down into sugars very quickly. Depending on each individual’s body chemistry, this can lead to a spike in blood sugar that will suddenly drop. This can cause adults and kids to go from very energetic to grumpy in a short amount of time.

By pairing complex carbohydrates (which take longer to digest than simple carbs) with protein, you can keep your blood sugar balanced all day long. I recommend that everyone start the day with a high-protein breakfast - especially kids and those with sensitive blood sugar issues. (You know who you are - if you don’t, ask your family and co-workers - it’s easy to spot people who get super grumpy when they haven’t eaten properly). And try to eat protein for snacks and at lunch which will prevent the afternoon crash that leaves kids cranky and adults sneaking off to the coffee cart and vending machines.

This is the reason why people often felt better on that certain diet that was popular a few years ago - because people were eating more protein and  balancing their blood sugar. But the difference here is:

• QUALITY. The quality of protein is very important - shoot for plant proteins that are unprocessed (beans, nuts, seeds, soy).
• AMOUNT. If you do eat animal proteins, eat small amounts from high-quality sources (organic, free-range from a reputable farm).
• TIMING. If you’re planning on working out or if you’re kids are attending an after school activity - it’s a smart idea to eat a protein with a carbohydrate an hour or so before hitting the gym and at least 20 minutes before the kids start their event.
• THE HISTORY. When in doubt, think of indigenous diets from around the world: beans and rice have been staples for centuries.

DAIRY PROTEINS: yogurt, cottage cheese, milk, cheese
PLANT PROTEINS: soymilk, tofu, beans, seeds, nuts, nut butter
ANIMAL PROTEINS: (these balance blood sugar for the longest amount of time but have the most saturated fat) beef, turkey, chicken, fish, eggs

UNREFINED COMPLEX CARBOHYDRATES: whole grains (brown rice,  oats, barley, spelt, rye, quinoa, farro), vegetables, some fruits, whole grain breads and crackers

A few pairing ideas, the Perfect Couple - Protein with Carbohydrates:

• Peanut butter and jelly sandwich (totally underrated)
• Almonds with cranberries (one of my favorite snacks)
• Yogurt with granola
• Cottage cheese with fruit
• Tofu over quinoa
• Tuna fish wrap
• Turkey on mixed greens salad
• Egg and potatoes
• Nuts and oatmeal
• Beans with rice
• Fish over couscous
• Meat balls over whole grain pasta

So, keep an eye on your protein intake and stay tuned for more Nutrition101!

I just heard great news! The school I teach for, PCC Cooks at PCC (Puget Consumer’s Co-Op) Natural Markets in Seattle won the International Association of Culinary Professionals (IACP) award of excellence for best avocational cooking school.

This was announced on April 4th at the annual IACP conference in Denver. The theme of the conference was “Pioneering a Sustainable World.” PCC Natural Markets is definitely a pioneer in the locally grown foods movement - here is a little history about the store from their site:

“PCC Natural Markets began as a food-buying club of 15 families in 1953. Today, it’s the largest consumer-owned natural food co-operative in the United States. PCC has nine stores in the Puget Sound region and is owned by nearly 40,000 members who shop (along with thousands of non-members) in our neighborhood locations.”

I’m honored to be working for a school that is so progressive and forwarding thinking. I started teaching for PCC Cooks about 10 years ago which confirmed my desire to make culinary education a full-time career. I’m lucky that I am able to work with some of the same staff members I worked with 10 years ago because they are fantastic! Marilyn, Jackie, Alicia, and Rachel are extremely hard-working, passionate and dedicated to bringing a wide variety of cooking classes to adults and children for a very reasonable cost. Their stores are warm and welcoming – in fact, I’m still getting used to the staff greeting me with a smile after living in New York City for so long.

I recently finished teaching a round of Greek Isle Cooking classes for parents and their 4-6 year old children and Challah Bread Baking for parents and their 2-4 year olds. The kids were adorable, the parents were grateful to be learning new recipes and I was reminded of how lucky I am that I do something I love for a living.

For the spring/summer session, I’m teaching a class that’s just for grown ups. If you’ve always been curious about Sephardic* dishes that are simple yet mouthwatering, come join me for a class in May or June. Register soon at PCC Cooks – my classes fill up quickly! (Please note that I will not be teaching the June 22nd but have a lovely substitute filling in for me.)

*Sephardic refers to Jews that descend from Spain and in my family’s case, landed in Greek and Turkey for a few hundred years before moving to Seattle around 1900. So, the dishes I prepare are a mix of Sephardic/Spanish, Greek, Turkish and some Northwest influences like salmon.

Old World Sephardic Cooking

PCC Cooks at PCC Natural Markets
Seattle, Washington

Prepare to have a fun exploration of the mouthwatering delicacies enjoyed by the Seattle Sephardic community. While you prepare an authentic feast, you’ll hear the culinary history behind these traditional dishes with Turkish, Greek and Spanish influences. You’ll make Quasado (traditional spinach and cheese frittata); Pescado con Limón (poached salmon with egg-lemon sauce); Rice con Tomat (rice and stewed tomatoes); Borecas (potato- and three cheese-filled pastries); and Biscochos (sesame egg cookies). With fish, dairy and eggs. Members: $35, Non-members: $40

Monday May 18, 6:30-9pm. Greenlake .
Thursday Jun 4, 6:30-9pm. West Seattle
Monday Jun 8, 6:30-9pm. Edmonds
Wednesday Jun 17, 6:30-9pm. Redmond
Monday Jun 22, 6:30-9pm. Issaquah (Becky Selengut will be teaching for me)