GET TO KNOW YOUR VEGGIES – Jicama –

By Jane Schuster, RD, LD, CDE, Legacy Meridian Park Medical
Center
May I introduce you to a vegetable you may not be familiar with? Jicama, (pronounced “hick” “ah” “ma”), comes from parts of Mexico and South America and has been compared to an apple/potato cross.

It is crisp, slightly sweet, juicy, and a good source of potassium and vitamin C.
Jicama is found in two forms: agua (watery juice) and leche (milky juice) and can weigh between a few
ounces to six pounds! It is covered in a fibrous dust-brown skin that must be peeled off. Inside is a crispy white
flesh.
It can be steamed, baked, boiled, mashed, or fried. It can be sautéed, stir-fried, or simmered. Use it as a
scooper for dips or add to a fresh fruit salad. Jicama is low in starch and low in calories and can be used in many innovative ways. Don’t judge the jicama by its skin! Give it a try.

Jicama, Shiitake and Scallop Stir-Fry
Serves 4
1 teaspoon balsamic vinegar
2 teaspoons sesame oil
1 pound bay scallops
2 tablespoons vegetable or peanut oil
2 cloves garlic, minced
1 tablespoon grated fresh ginger
1/4 teaspoon crushed red pepper flakes
1/4 pound shiitake mushrooms, stems discarded and caps cut into strips
1/2 medium jicama, peeled and cut into matchsticks
2 green onions, thinly sliced
1/4 cup chicken or vegetable stock

Sprinkle the vinegar and sesame oil over the scallops and let them marinate for 30 minutes. In a wok, heat the vegetable oil. Cook the garlic, ginger, and pepper flakes about 30 seconds or until aromatic. Add the mushrooms and stir-fry for 2-3 minutes. Add the scallops, jicama, and green onions and stir-fry for another 3 minutes. Stir in the stock and cook another 2 minutes. Serve immediately.

WEIGHT LOSS – Eating to 80% Full –

By Jeff Clark, ND, True Health Medicine
Practice “hara hachi bu” and you’ll live long too!

Now that I have your attention, what exactly is “hara hachi bu”? That is the name of
the Okinawan practice of eating until you feel 80% full. Besides being much leaner than the typical resident of North America, Okinawans tend to live longer while in good health – many to age 90 and 100+. Following the practice of “hara hachi bu,” Okinawans tend to have a lower body mass index, resulting in a lowered risk for diabetes, heart disease, and cancer – three of the biggest causes of ill health and death in our country.

Thinking the payoff of a lowered risk for chronic disease is not worth always feeling hungry? Know this. Okinawans are also amongst the happiest people in the world. Here’s the thing. It takes 20 minutes for the “full” feeling to reach your brain. So, while you may only feel 80% full at the end of your meal, waiting 20 minutes often leads to a feeling of 100% full by allowing your brain to receive the complete message from your stomach. Thus we have an 80/20 rule: eat to 80% fullness, wait 20 minutes to feel full, and extend your healthy life span by 10 or more years!

Regatta Run

Title: Regatta Run
Location: SW Boones Ferry Rd. & SW Seneca St., Tualatin
Online Registration: http://www.active.com/running/tualatin-or/regatta-run-2013

Online Registration closes at 9:00pm on Thursday, October 17, 2013.

Description: Regatta Run, 5K Run/Walk will be held on Saturday, October 19 in conjunction with the 10th Annual West Coast Giant Pumpkin Regatta. It is a fundraising event for the Corporal Matthew Lembke Scholarship Fund.  The run is fast, flat and friendly! It starts at SW Boones Ferry Rd. & SW Seneca St., goes through the Tualatin City Park, over to Cook Park and then back to the starting point. Enjoy t-shirts, awards, prizes and refreshments at the end of the race.

Your registration fee includes a t-shirt, awards, prizes and refreshments at the end of the race. Participants can register online at  http://www.active.com/running/tualatin-or/regatta-run-2013 Parking available at the City Park or Haggen’s Food & Pharmacy in the WES lot. Pick up race packet and t-shirt on Friday, Oct. 20th at Road Runner Sports, Nyberg Woods Shopping Center ( 7063 SW Nyberg Street, Tualatin) between 10:00 am and 8:00 pm and receive a 10% Road Runner Sports Discount Coupon.
Start Time: 09:00
Date: 2013-10-19