Week 1 – What does the word “diet” mean to you?

• Where are you now and where do you want to go?
• How to get there through self-nourishment

Week 2 – What’s in an IDEAL DIET?

• What to put in your shopping cart
• Reading Labels etc

Week 3 - How to create Ideal Meals and Snacks

• Planning and recipes

Week 4 – How to live and enjoy your IDEAL DIET

• Mindful and Intuitive Eating
• Coping with Emotional Eating

Week 5 – Challenges in Maintaining you IDEAL DIET

• Stress, Sleep and Hormones

Week 6 - Wheel of life – Body/Mind/Spirit Balance

• Self Compassion

This is a group session but each week there will be individual work with one of our Nutritionists in order to meet individual goals.

WHEN: Tuesdays 7pm -9pm January 24 to Feb 28, 2012
WHERE: St. David’s United Church, West Vancouver (off upper levels at Taylor Way)
COST: $180 for 6 weeks

CONTACT: Valerie 604-787-4779 or Catharine 604-644-7974

• Almonds – 773 mg
• Avocado – 604 mg
• Brazil nuts – 715 mg
• Broccoli – 501 mg
• Hazelnuts – 704 mg
• Milk, dried skim – 1725 mg
• Flounder – 587 mg
• Peanuts – 701 mg
• Pecans – 603 mg
• Pistachio nuts – 972 mg
• Raisins – 782 mg
• Sardines – 590 mg
• Soybeans – 782 mg
• Sunflower seeds – 782 mg
• Squash – 387 mg
• Bananas – 370 mg
• Brussel sprouts – 438 mg

4 cups small white beans (or pinto, adzuka, other)
warm water
2 medium onions
2 tbsp butter
2 tbsp extra virgin olive oil
1 small can tomato paste
3  tbsp naturally fermented soy sauce
3 tbsp vinegar
1/4 cup molasses
3 cloves garlic, peeled and crushed
1 tsp sea salt
pinch of red chili flakes

Cover beans with warm water and leave in a warm place for 24 hours.  In a flameproof casserole, saute onion in butter and oil. Drain beans, rinse and add to casserole, with enough water to cover them.  Bring to boil and skim.  Add remaining ingredients, cover and bake in a 350 degree oven for about 6 hours, stirring occasionally and adding a little water, if necessary, to prevent burning.  Serve with sauerkraut, whole grain or corn bread and turkey, lamb or vegetarian sausage.  Note : if desired add 1/4 pound naturally smoked bacon. Chop in 1/2 ” pieces , gently fry and add to beans 1 hour before serving.

• Recognizing True Hunger – this can help you differentiate it from false hunger driven by cravings, emotion, stress, habit or boredom.
• Being Mindful of the Food and Preparers – think about where your food has come from, how far it has travelled, who picked it and who has prepared it.
• Gradually Transitioning into a Meal – take a moment to calm your emotions, relax your body, and bring your attention to the food you are about to eat.
• Slowly Savouring the First Bites – enjoy them as though they are truly special. Continue to savour food in an unrushed manor throughout the meal.
• Transitioning out of the Meal Gradually – people often to continue to eat even when they are no longer hungry, until the food is gone or until they feel bloated. Be mindful of when your initial hunger is satisfied and taper off your eating.

(from the Mayo Clinic Health Letter, June 2011)

1 bunch of Kale – washed and spun dry in lettuce spinner

Pour over Kale 1/4 cup of good quality Olive Oil

Massage with your hands the oil into the Kale for approx 7-10 minutes….this will reduce the kale in size

Squeeze 1 organic lemon over the Kale and mix

Lightly add a couple of squirts of Braggs Seasoning….use Braggs because it is unfermented unlike Soy Sauce

At this point you can add just about anything you want…..

Chopped Red Cabbage

Chopped Red and Orange Peppers

Chopped Carrots

Chopped Green Onion and Garlic

Chopped Kalamata Pitted Olives

1 Chopped Avocado

Chopped Cucumber – seeded

Add any nuts/seeds of your choice

Can add Basil or Chopped Dill

Enjoy your brightly coloured Kale Salad…..will keep in the fridge for up to 3 days

The most common lentils are brown, red and tiny green (French).  Red are best in soups as they disintegrate during cooking.  Green hold their shape the best and take slightly longer to cook.