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News to Help Your Life Shine -- Corn-tastically Delicious )
August 8, 2008
In this issue
  • FOOD FOCUS: Fresh Corn
  • RECIPE: Shrimp and Corn Salad
  • UPCOMING EVENTS
  • ABOUT SHINING LIFE NUTRITION

    • The corn is as high as an elephant's eye,
    and it looks like it's climbing clear up to the sky...
    -- Rogers & Hammerstein

    I don't see too many cornfields in this part of New Jersey, although they're not far away, and there are some tall stalks peeking above local backyard gardens that are more ambitious than my own. Raymond and I certainly did see them during our recent trip to Ulster County, NY for hiking and mountain biking. That area, only about 80 miles from where we live, is just gorgeous - rolling hills, rocky outcrops, glacial lakes and scenic farmland vistas. It was wonderful to be up in the mountains, and to recharge. Truly one of my favorite places on earth.

    August is kind of a sleepy month - the weather is hot, people are away on vacation, and, in the words of another show tune, the livin' is easy! I'm formulating some new wellness programs, and finalizing my schedule of events and classes, which are listed below. People who know me know I'm an inveterate DIY'er, and in that vein I've started to repaint our rattan porch furniture, which was an excellent score at an estate sale a few years ago. That kind of physical work is another form of moving meditation for me - it takes a degree of focus, yet lets my mind wander. I keep it interesting and fun by listening to good music or progressive talk radio, and drink fresh lemonade, made with some of my abundant mint, to stay hydrated.

    What are you doing to take it easy on yourself this summer? I hope it includes a trip to someplace beautiful, time with loved ones, and visit to your local farmer's market for some delicious fresh corn. Let me know, OK?

    BA newest pic 4-07
    Shine on, Bernadette

    		FOOD FOCUS: Fresh Corn
    Big and Arjuna

    Corn is a signature of summer and an iconic American food. Nothing compares to "Jersey Fresh" - as they say in these parts - corn, straight from the local farmer's market and to the table. When it's just picked, and so sweet, you don't even really have to cook it (as in the recipe below).

    As delicious as it tastes, corn is perhaps surprisingly healthy for us - no wonder it's been a staple, sustaining food for Native American and Latin American cultures. It's a good source of thiamin (vitamin B1), pantothenic acid (vitamin B5), folate, vitamin C, phosphorus and manganese, as well as dietary fiber.

    Folate, known for preventing birth defects, is also critical for heart health, because it helps to lower homocysteine, an amino acid in our blood. Elevated homocysteine can directly damage blood vessels, so it's linked to heart disease and strokes. Consuming a high folate diet can help to lower these risks, and corn can play a role in that, since a cup of the vegetable contains about 19% of the daily value for folate.

    Thiamin is critical for brain cell/cognitive function, and pantothenic acid is important to carbohydrate, protein and fat metabolism, and helps us deal with stress since it supports adrenal function.

    Enough about vitamins - let's eat corn! Keep in mind, though, that there's a HUGE difference between fresh kernel corn, or even ground corn tortillas, and the additives in foods and high fructose corn syrup. Generally, the more that corn (or any food) is processed, the more its nutritional value and intrinsic properties are lost. High fructose corn syrup, ubiquitous in so many packaged foods (even a few supposedly "healthy" ones) is a genetically modified, chemicalized concoction, and doesn't carry any of the benefits of its source. Our bodies don't metabolize it in the same way as we do even cane or beet sugar; and that could be a factor in why some experts link the rise in its use to the country's obesity epidemic.

    Selection and storage:

    Pick ears with moist, green husks. At the farmer's market or supermarket, corn should be kept in the shade, or cooled somehow, since heat can turn the sugars rapidly into starch and can change the flavor. Feel through the husk for plump kernels so you don't have to pull the husk back and expose them, which could dry them out. Take it home right away - the back of the car is too hot for these beauties. Store corn in the refrigerator, in the husk and in a plastic bag, until you're ready to eat, which should be within a day or 2 max.

    To remove the kernels for use in the recipe below or elsewhere, take a shucked ear of corn, stand it up in a plate, and run a thin, sharp knife down along the cob. To squeeze out all the corny goodness, then take the dull side of the knife and run it down again, getting all the juice and remaining kernels.

    Preparation:

    • If it's super-fresh, you don't even have to cook corn to use in salsas or salads.
    • If you want to warm it up a bit, I suggest you heat a pot of water until boiling, turn it off, then drop the shucked ears in for a minute or 2. That's all you need.
    • Corn is amazing on the grill, either in the husk (soak it first to avoid burning) or directly over the heat.
    • Have fun with it! Douse it with a bit of flax seed oil, or olive oil, or butter; try lemon or lime juice, cumin, and of course, a little salt and pepper. Heavenly.

    Resources for this article:
    The World's Healthiest Foods
    Eating Well Magazine

    		RECIPE: Shrimp and Corn Salad

    This dish, from Real Simple magazine, is really easy to put together and makes a great contribution to a put-luck dinner. The cumin and lime juice give it a Mexican vibe, and it's also a chance to show off some beautiful local tomatoes! If you don't want to use shrimp, I imagine that cooked chicken or marinated tofu would work well too.

    Serves 8

    Ingredients:

    • 2 cups fresh corn kernels (about 3 ears)
    • 1 pint cherry tomatoes, quartered
    • 1 small jicama, peeled and cut into thin strips (see note)
    • 1 pound peeled and deveined large cooked shrimp
    • 1/2 cup (3.5 ounces) shelled roasted pumpkin seeds
    • 6 scallions (white and light green parts), thinly sliced
    • 1/4 cup fresh orange juice
    • 2 tablespoons fresh lime juice
    • 2 teaspoons honey
    • 1 teaspoon ground cumin
    • 1 tablespoon olive oil
    • 3/4 teaspoon kosher salt
    • 1/4 teaspoon black pepper

    Preparation:

    1. In a large bowl, combine the corn, tomatoes, jicama, shrimp, pumpkin seeds, and scallions.
    2. In a separate bowl, whisk together the orange and lime juices, honey, cumin, oil, salt, and pepper. Toss with the shrimp mixture.

    Note: Jicama, used frequently in Mexican cooking, is a wonderful tuber that provides a light, sweet crunch to dishes. You can find it the produce section of the supermarket and in ethnic markets. Use a paring knife to peel the tough skin.

    		UPCOMING EVENTS

    CEDAR GROVE EDUCATIONAL FOUNDATION WELLNESS DAY Come see me and other local health care providers at this public event to benefit the Cedar Grove Education Foundation: Saturday 10/27

    GLORIOUS GREENS/Lecture & cooking demo Ever wander through the aisles of the market and wonder how to prepare some of the fantastic green vegetables you see there? Greens are the #1 healthy food missing from modern American diets, yet they are packed with vitamins, minerals, fiber and, of course, delicious taste. This cooking demonstration and tasting is an excellent opportunity to learn about the many benefits of greens -- and quick, easy ways to prepare them.
    South Orange/Maplewood Adult School: Tuesday 10/15
    Register now!

    GREAT MEALS WITH GRAINS/Lecture & cooking demo Too busy to spend long hours in the kitchen cooking up delicious, health-promoting meals? This cooking demonstration and tasting will help you see that with a little advance planning, and an understanding of how to use whole grains as the backbone of your meals, you can create many delicious food options from one main dish.
    Adult School of Montclair: Tuesday 10/21 Registration begins 9/1

    South Orange/Maplewood Adult School: Tuesday 11/18
    Register now!

    Mmm, Mmm -- SOUPS ARE GOOD FOODS/Lecture & cooking demo. As the weather gets colder, few dishes feel more nourishing and soul-satisfying than a steaming hot bowl of soup. Learn the basics of soupmaking, from raw ingredients to table; how to use seasonal ingredients to create easy, nutrient-rich vegetarian main course soups from a variety of ethnic cuisines; plus healing soups for cleansing and fasting. You'll have the chance to share your favorite soup memories, and create new ones.
    Adult School of Montclair: Tuesday 10/28 Registration begins 9/1

    South Orange/Maplewood Adult School: Tuesday 11/11
    Register now!

    OASIS IN THE OVERWHELM: 60- SECOND STRATEGIES FOR BALANCE IN A BUSY WORLD/Lecture Looking for calm in the midst of chaos? Do you find the pressures of work, family & community sometimes overwhelming? You're not alone. Stress is a culprit in dozens of conditions including weakened immune systems, depression, elevated blood pressure & poor work performance. This interactive workshop offers 4 simple strategies for stress reduction that are easy to learn, take only 60 seconds, & are designed to help busy people be more effective-& happier-at work & at home. Learn how to stretch your body, calm your mind, change your brain & balance your total self in nothing flat.
    Adult School of Montclair: Tuesday 10/21 Registration begins 9/1

    Are you interested in hosting a private cooking class or healthy living lecture in your home? If so, contact me to discuss your needs. This is a terrific excuse to get a group of friends together for a social learning experience. We'll find a topic and tailor it just for you, making it both interactive and fun!

    		ABOUT SHINING LIFE NUTRITION

    Do you want to improve your eating habits, feel confident in choosing and preparing better food for your self and your family, find balance in all areas of your life, and experience a lasting increase in your energy? Not sure where to begin -- or how to stay on course? As a Holistic Health Counselor, I am committed to being your guide and advocate on the path toward health and vitality. I can help you clear away the clutter of old food and lifestyle habits so that your best self can shine out to the world. Working together, you'll learn to tune in to your body's innate wisdom, find clarity about what really nourishes you, and move closer to the balance that's essential for accomplishing all that you came here to do. Please contact me to schedule a get-acquainted conversation.




    Shining Life Nutrition | 2 Belleview Terrace | West Orange | NJ | 07052