DATE: CATEGORY:Nutrition Tips

Nutrition Essentials for Everyone is Here!

Beginning next week, Nutrition Essentials for Everyone starts its 8-week run.

Instructors will teach students core concepts of holistic nutrition and culinary arts with the knowledge of how to manage food addictions, cravings, and lifelong poor eating and lifestyle habits. The course provides practical information and guidance toward making daily diet and lifestyle decisions that support improved health and personal growth.


The course meets once a week Tuesdays 6 -9 pm in Penngrove and Berkeley, and Thursday 6-9 pm in Santa Cruz.

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  • Shop for, prepare, and store tasty, easy-to-make, fresh, healthy foods
  • Stock a pantry with whole food staples
  • Create nutritionally sound and delicious main meals and snacks
  • Better manage time and costs associated with eating well every day
  • Improve their selection of vitamin, mineral, and antioxidant-rich beverages
  • Eliminate common allergenic foods that contribute to low energy and weight gain
  • Create meal plans that fit their age, lifestyle, health issues, and commitment


Try these few tips at home and see the difference they make.

Ease your everyday stress of schedules and deadlines. Try the following three tips.

  1. Avoid electronic devices 30 minutes before you go to bed. The artificial light tricks your brain into thinking it’s still sunny outside. Studies show that the light keeps your brain from producing enough melatonin to get a full night rest.
  2. Try to take your meals while away from your computer or television. When we are distracted from our food, we don’t taste as much of it and can eat up to 20% more without realizing it.
  3. Make sure you take breaks during your day. Stretch and take deep breaths. Deep breathing can relax muscles and decrease tension.


Daily stressors increases your cortisol levels. With regular spikes, chronic stress exhausts the adrenals that produce the cortisol, making them unable to produce enough during appropriate times of stress. This chronic adrenal exhaustion leads to regular sugar cravings and brain fog.

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Foods that keep you going.

Eat every 2-3 hours throughout the day. Include protein and fiber. Protein and fiber slows sugar’s release into the bloodstream. In other words, regular intake of protein will keep you from feeling lethargic midday.

Pick up some asparagus. This vegetable is high in folic acid. Folic acid is needed to create serotonin, which is a chemical that directly affects mood in a positive way.

Avocados are a great source of Vitamin B. Vitamin B plays an important roll in the production of brain chemicals. A deficiency may cause anxiety or stress. So incorporate avocado into your salad, smoothie, or even soup.

Reduce your salt intake. Studies suggest that salt dehydrates the body, contracting and tightening body tissue. Sugar does the exact opposite: it expands and relaxes tissue. When you indulge in salty foods, your body seeks equilibrium via sweets. But if you do indulge in salt once in a while and subsequently crave sugar, eat sweet vegetables like tomatoes, onions, and sweet potatoes. They contain natural sugars and fiber, which slow the sugar released in the bloodstream.

For more information, check out Nutrition Essentials for Everyone.

Registration goes through Thursday, Jan. 31 (just two more days left!).

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