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Health and Nutrition Newsletter

What's New


Upcoming Events 
 

Food for Life Cooking Class

Plant-Based Nutrition and Lifestyle is partnering with the Food for Life program and Kelley Williamson, certified Food for Life Cooking Instructor, with a series of healthy cooking classes. Food for Life is an award-winning Physicians Committee for Responsible Medicine (PCRM) program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, weight management, and kids classes that focus on the lifesaving effects of healthful eating. 

On the menu for this session will be Roasted Veggies & Polenta with Red Pepper Sauce with a Dijon Caesar Salad with Wheat Croutons.

When:  Thursday July 23, 2015
Location:
Whole Foods – Tamarac
7400 E. Hampden Ave
Denver  Colorado  80231

Time: 6:30pm - 8:00pm
Cost: FREE

We want to thank Whole Foods - Tamarac for their support in hosting our cooking classes which have been a great success!

 
The classes, information, and registration are also listed on our Meetup group on meetup.com at: Denver, Healthy Vegan Cooking Classes
 



 




 

Plant-Based Nutrition for Optimal Health
 

July 2015                                                        Volume 3 Issue 2                   

 

Plant-Based Nutrition and Lifestyle Newsletter is a newsletter devoted to improving your nutrition and your health.
By making small changes in your lifestyle, you can make big improvements in your health.

 
To Your Health,
Jerry Casados, Nutrition Therapy Practitioner
Founder of
Plant-Based Nutrition and Lifestyle    
Providing Nutrition Counseling and Programs for Optimal Health Thru Nutrition Therapy
 


 
 

Did you know that heart disease is our #1 killer? Yet, you can prevent and reverse heart disease by saving your Endothelial Cells.

"The truth is that cardiovascular disease needn't ever exist. It's absolutely a toothless paper tiger. But if it does exist, it needn't ever progress, as long as you are willing to change completely to an oil-free plant-based diet" ~ Dr. Caldwell Esselstyn (Author of Prevent and Reverse Heart Disease - A groundbreaking program backed by the irrefutable results from Dr. Esselstyn’s 20-year study proving changes in diet and nutrition can actually cure heart disease.)

The basic understanding we all need to accept is that with every meal of oil, dairy or meat we eat, within minutes there is damage and injury to the "life jackets" of our vascular health--which is the single layer of endothelial cells that line all of our blood vessels. The endothelial cells produce the "magical gas" called nitric oxide which keeps our blood vessels relaxed, prevents our white blood cells and platelets from becoming sticky and prevents the growth of plaque--the dreaded "hardening of the arteries".

And what can you eat to insure that your endothelial cells will have the raw materials to produce this healing nitric oxide? Beans and leafy greens. Eating such foods like kale, collard, chard, bok choy and beans (all types) or just adopting a whole food, plant-based diet and you will be well on your way to healing the lining of your blood vessels.

On the positive side--as soon as we stop eating these damaging foods--the endothelial cells have the capacity for restoration. Switching to a whole food, plant-based diet trumps every other lifestyle modification you can make. It trumps exercise and it trumps stress management. Both are very important--but diet is the trump card.

Switching to a plant-based diet even trumps the genetics card. As Dr. Esselstyn says, "Genetics only loads the gun--it's diet that pulls the trigger."

Watch this short animated video on the Endothelial cells from The Plantrician Project :
https://vimeo.com/105982061



News

Our Plant-Based Kitchen Cooking School

 

In an addition to our Whole Foods Cooking Classes, we opened the Plant Based Kitchen Cooking School (January 10th) where we will feature Healthy Living (plant based) “cook with me” Cooking Classes and demonstration cooking classes. If you ever wanted to know more about living a healthy lifestyle or just are curious about plant based recipes, then these classes are for you. We feature basic and themed “cook with me” cooking classes featuring recipes that you have always wanted to try along with learning safe knife skills. All food, cooking supplies and utensils are supplied for you. Cost is $25 for basic classes and $30 for themed classes.

The Plant Based Kitchen Cooking School will accommodate 12 attendees per session for a more personalized “cook with me” approach. Don’t miss out on this wonderful opportunity to learn how to cook recipes such as: Street Tacos, Truffles, Butternut Squash Ravioli, Vegan Tiramisu and Panna Cotta to name just a few. Don’t these recipes sound delicious!!

In these classes you will learn how to make wonderful recipes right along with Chef Kelley Williamson and Chef Julie Fenn,. Within the classes we will also feature our resident Nutritionist, Jerry Casados, who will share nutritional information and help all of us understand why living a healthy lifestyle is important.

The classes are held at Share Denver, a community center, located in the Park Hill neighbor hood. Space is limited with only 12 seats per class! To permanently hold your space for each class with us, please log in to the Share Denver Link listed below:


http://www.sharedenver.com/Class-Registration.html#!/Chef-Kelley/c/9627107/inview=product45362315&offset=0&sort=nameAsc

Join our Meetup group Denver, Healthy Vegan Cooking Classes to get notifications of all the upcoming events for cooking classes, nutrition classes and seminars.
 
Upcoming Classes:
July 11th 10am to Noon   Snappy Salads - Black Bean and Sweet Potato Salad, Sicilian Style Orzo with Walnuts and Raisins, Wilted Cabbage Salad with Creamy Balsamic Dressing

July 25th 10am-12:30pm  Indian Cuisine

There are no prerequisites for any class just show up and have fun!



Featured Recipe - Low-Fat Starch-Based

The Quickest Black Bean Salad

A great summer time meal even breakfast. You can make when you need to take a dish to an event because it is so quick to make, everyone comes back for seconds, and it is the best advertisement for delicious no oil eating. It is easy to expand by adding more tomatoes or frozen corn.

Two 16-ounce cans black beans drained and rinsed WELL!
1 very large tomato, chopped
1 package frozen corn
½ Vidalia onion, chopped
1 can sliced water chestnuts, drained and rinsed
1 bunch cilantro, chopped
½ lime, juice and zest
3 tablespoons balsamic vinegar or more to taste
 

Procedure
1. Add beans, tomatoes, corn, onion, and water chestnuts to a bowl (glass looks pretty) and mix. Rinsing the beans well keeps the salad from looking gray.

2. Add cilantro, lime, and balsamic vinegar and mix again. Serve alone or with cucumber open-faced sandwiches for a perfect meal.


Servings: 4 Bowls
Preparation Time: 8 minutes

Recipe by: Ann and Jane Esselstyn (Forks over Knives - The Cookbook)

See more recipes and videos on Kelley's Recipe Blog: http://www.plantbasedkitchen-recipes.com/

Here's a little vegan humor for you:





 

Copyright © 2015 Plant-Based Nutrition and Lifestyle, All rights reserved.

Website: http://plantbasednutritionlifestyle.com/
Blog:      http://www.plantbased-nutritionist.com/

Phone: 303.944.4172




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