Celebrating Life 5th Annual Survivors Conference

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Celebrating Life!5th Annual Survivors Conference

• Saturday, September 26, 2009
• Dole Cannery Iwilei Ballroom
• Think Outside the Box
• Presented by
• Michi Harris, Cooking Fresh For You
• and Somphet Chanhpheng

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Intro

• Background - intro Somphet
• Cooking philosophy
• Fresh
• real / natural
• avoid processed food
• use herbs/seasoning rather than fat/butter for
  flavor
• trim fats/skin from protein
• Increase flavor with different techniques
  (Somphet)
• School program
• Enthusiasm from the kids - teaching them healthy
  food CAN taste good (give eg of the peas)
• From the teachers - More energy at the end of the
  day
• If the kids can eat healthier and enjoy it - you
  can too!

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Watch your weightYou are what you eat

• Fat cells can produce and store estrogen, since
  an estrogen surplus can stimulate the growth of
  breast cells, decreasing body weight (and fat)
  can decrease the risk of re-occurrence
• The foods you choose affect your hormones and
  your weight - two factors linked to breast cancer
• Use food as your weapon!
• Eat more fruits and veggies
• Eat more whole grains
• Reduce consumption of foods that contain hormones
  (red meat, cheese and other dairy products) and
  bad fats
• Increase consumption of good fats (omega-3 found
  in salmon, tuna, canola, flaxseed and
  monounsaturated found in olives, avocados, EVOO)

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Theme Think outside of the box

• Dont fall into the habit of relying on
  convenience foods! Theyre everywhere!
• SUPERMARKETS/WAREHOUSES --prepared meals - are
  they better for you? Read the labels!
• PACKAGED SNACKS - just because they count the
  calories doesnt mean they are good for you
• FAST FOOD - sodium, sugar fat content (eg.
  French fries)
• CHEAP FOOD -- basically fillers and sugars (ie.
  fructose) - natural ingredients that are
  processed so heavily that they have no
  nutritional value - What exactly is a Cheeto?
• THINK OUTSIDE OF THE BOX
• STOP EATING HEAVILY PROCESSED FOOD
• STOP EATING EMPTY CALORIES
• THINK ABOUT WHAT YOURE PUTTING INTO YOUR BODY

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How to Set Yourself Up to Succeed!

• Fill your pantry and refrigerator with good
  things
• Whole grain starches like brown rice, quinoa,
  wheat berries or kamut, whole grain pastas, whole
  wheat couscous
• Canned goods like diced tomatoes (low sodium is
  best), beans, water packed tuna/salmon, pureed
  pumpkin, tomato paste
• Spices, flavored olive oils, finishing salts,
  flavored vinegars
• Use citrus (lime, lemon, oranges, pineapple) as a
  flavor enhancer
• Nuts - almonds, walnuts, flaxseed
• High flavor ingredients like parmesan cheese,
  dried shiitake mushrooms, anchovies, olives,
  sundried tomatoes
• Use convenience veggies - ready to eat salad
  greens, cut veggies, etc
• Fill the fruit bin with FRUIT

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How to Set Yourself Up to Succeed!

• What do I do with all these good things?!
• Once a week, cook up a batch of whole grains
• Hint cook them w/vegetable or chicken broth for
  more flavor
• Whole wheat couscous (sample)
• Make a grain salad
• Use the internet to find recipes or purchase some
  cookbooks
• Instant weekday meal Whole wheat pasta with
  diced tomato, olives, tuna and parmesan
• Use high flavor ingredients in salads - MAKE A
  BIG ONE and use it for dinners and lunch during
  the day
• Prepare snacks
• Bag nuts and keep in your desk or car (portion
  control)
• Pack fruit - eat it!
• Cut veggies or buy prepared ready to eat veggies
  (SAMPLE CAESAR)

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How to Set Yourself Up to Succeed!

• Satisfy your taste buds..How about ethnic
  cuisine?
• South east Asian flavors - Chicken Laap (Somphet)
• Think Mexican Italian (tomatoes, olives),
  Mediterranean (seafood and lots of veggies),
  Korean (avoid fried items, grilled meats are
  better - eat all those veggies)
• Eat foods that are NUTRIENT DENSE, flavor
  intensive and low in fat
• Almonds or walnuts OR a bag of 100 calorie
  pretzels?!
• Tossed greens w/dressing or a Quinoa Salad
  (Michi)
• Buy/use a crockpot
• Skim fat wherever possible (buy a fat skimmer)
• Bake rather than fry - my best friend Pam

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If I Could Do Just One Thing.

• Once a week (Sunday?) - cook up a big batch of
  whole grains
• ie. brown rice, quinoa, whole wheat couscous,
  spelt
• Use them to make pilafs, salads, to complement
  meals as your starch, eat mixed with leftover
  salad for lunch
• Eat more veggies and fruit, less meat/protein
• Only use canola oil or olive oil for cooking -
  AVOID margerine
• Get a healthy cooking cookbook and USE IT, even
  once a week
• Remember QUALITY not QUANTITY -- seek out
  nutrient dense foods and avoid processed, fake
  food
• COMMIT YOURSELF TO EATING HEALTHY - go out of
  your way to get what you need - stop relying on
  convenience foods - be good to your body and feed
  it right
• Be picky about what you eat - its YOUR body,
  your life
• Keep in touch! Email Michi cookingfreshforyou_at_gmai
  l.com or visit www.cookingfreshforyou.com

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Recipes

• Chicken Laap
• 1 tablespoon roasted rice powder (Jasmine or
  long grain rice, toasted and ground with a mortar
  pestle or spice grinder)
• ½ lb ground chicken breast, cooked and crumbled
• ¼ cup low sodium chicken broth
• 3 tablespoons freshly squeezed lime juice
• 2 tablespoons Thai or Vietnamese fish sauce
• 1 teaspoon dried chili flakes or Thai red pepper
  mix (optional)
• ¼ cup fresh mint, leaves torn in half
• ¼ cup thinly sliced green onion, green part only.
• ¼ cup cilantro, leaves only, rough chopped
• 1 small Asian shallot, sliced thin
• Romaine or cabbage leaves for serving
• Make the rice powder by toasting the raw rice in
  a small, dry skillet over medium heat, stirring
  constantly until the rice is toasted a nice brown
  color. Remove from heat, cool and grind to a
  coarse powder (dont grind to a fine powder).
• Cook the chicken in a non-stick pan, stirring
  constantly to cook evenly. Remove from heat when
  chicken is cooked through and let cool. In a
  small bowl, combine the chicken, broth, lime
  juice, fish sauce and chili flakes (if using) and
  gently toss to coat. Just before serving, add in
  the mint, green onion, cilantro and shallot and
  fold to combine.
• To serve, put a heaping teaspoon of the laap on a
  romaine or cabbage leaf and enjoy! This is also
  really good with a little bit of Thai sticky
  rice.

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Recipes

• Tex-Mex Quinoa Salad
• Quinoa (keen-wah) is a grain that contains the
  same amount of protein as a dairy product!
  Similar to couscous, its quick to cook, light in
  flavor and very versatile.
• 1 cup quinoa
• 2 cups water
• 1 cup black beans, drained and rinsed
• 1 cup diced mixed color bell pepper, diced (red,
  orange, green)
• 1 cup frozen corn, run under hot water to defrost
• 1 cup slice black olives
• 1/3 cup crumbled feta cheese
• 1-1/2 teaspoon curry powder
• ½ teaspoon cumin
• salt and pepper to taste
• Boil water in a small pan and add quinoa. Cover
  and simmer for about 15 minutes or until all
  water has been absorbed, then fluff quinoa to
  loosen grains. Let cool to room temperature.
  Fold in all other ingredients and season. Serve
  on a bed of lettuce leaves tossed lightly with
  your favorite dressing or by itself.
• Try other variations of this salad by combining
  chickpeas, tomato and cucumber with feta cheese
  or create a South-East Asian salad with fresh
  mint, cilantro, lime juice, cucumber and tomato.

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• Whole Wheat Couscous Pilaf
• 1 cup whole wheat couscous
• 2 cups water
• 1 drizzle extra virgin olive oil
• ½ cup diced onion
• ¼ cup diced dried apricot
• 1 teaspoon curry powder
• ½ teaspoon cumin
• ½ teaspoon garlic salt
• sprinkle of minced fresh or dried parsley for
  color
• Bring the water to a rapid boil in a medium pot
  then add the couscous and remove from heat. Let
  stand for 5 minutes, then fluff the couscous with
  a fork. In a large frying pan, heat the olive
  oil over medium high and saute the onions until
  just cooked, then remove from heat and stir in
  the apricot and seasonings. Add the couscous and
  fold together until all ingredients are combined.

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Recipes

• Healthy Caesar Dressing
• 3 large garlic cloves, minced
• 1/2 block firm or medium-firm tofu
• 4 tablespoons grated Parmesan cheese (plus extra
  for garnishing salad)
• 2 tablespoons low-cal mayonnaise
• 3 tablespoons fresh squeezed lemon juice
• 1 tablespoon Dijon mustard
• 1 tablespoon Worchestershire sauce
• 1 tablespoon Thai or Vietnamese fish sauce (or 3
  anchovy filets)
• ½ teaspoon pepper
• Blend all ingredients together in a blender or
  processor. Keeps for a week in your refrigerator.
• Ranch Dressing
• 1 pint low fat buttermilk (can substitute regular
  milk mixed with several teaspoons of lemon juice
  and a little non-fat plain yogurt to thicken)
• juice of one lemon
• 1 cup non-fat plain yogurt
• ½ cup fat free sour cream
• ¼ cup light mayo