DAVID SANDOVAL Mt. San Antonio College Nutrition & Food 25 Prof.

Betty Crocker

While working on the wellness book I have learned that my health has not always been my priority. I never really watched what I ate and took fore grated how good it feels to be able to have good health and the ability to do whatever I want without and physical restrictions. Taking this class I have been profoundly influence by the power of a healthy diet, and my responsibility to take care of myself and also influence the one I love to enjoy the wonderful world of health eating. Thank You Prof. Crocker for the lifelong lessons learned through your positive attitude and energetic personality. You really made class enjoyable and educational. RESPECT!!!!!!!

 To continue on making water my first choice Support my local farmers by shopping at farmers markets Eat more fresh fruits and vegetables Make dairy a part of my everyday diet Find a healthy natural source of protein instead of meats (Mushrooms) Eat fish that are not high in mercury

A mushroom is a freshly, spore-bearing fruiting body of fungus, typically produced above ground/ soil or on its food source. The fungi have a stem, a cap, and gills or pores on the underside of the cap

http://en.wikipedia.org/wiki/Mushroom

Mushroom Facts
A 100g serving of mushrooms contains more dietary fiber (2.5g) than 100g of celery (1.8g) or a slice of whole-wheat bread (2.0g). Mushrooms contain more protein than most vegetables. Mushrooms are low in kilojoules: 100g of raw mushrooms contains just 100 kilojoules.. Mushrooms are one of the few natural sources of vitamin D, which is essential for healthy bones and teeth. Mushrooms are a great source of B-vitamins: it contains Thiamin (which controls the release of energy from carbohydrate, needed for the normal functioning of the brain and nervous system) Riboflavin (which helps to maintain healthy red blood cells and promotes good vision and healthy skin) Niacin (which helps to control the release of energy from protein, fat and carbohydrate in order to keep the bodys digestive and nervous systems in good shape); Pantothenic Acid (which plays a number of essential metabolic roles in the human body, including providing assistance with the production of hormones); Biotin (essential in the metabolism of proteins and carbohydrates) Folate (which is essential for the formation of red and white blood cells in bone marrow, and the healthy growth and development). Folate (also known as Folic Acid) is particularly important for pregnant women.

Mushroom Facts Cont.

Although vitamins are also found in many vegetables, they are lost when cooked in boiling water: as mushrooms are rarely prepared with boiling water, they retain their valuable vitamin content when cooked. Mushrooms contain virtually no salt. Mushrooms are an excellent source of copper, a mineral that the body needs to produce red blood cells and for other functions. Mushrooms contain more potassium than most other fruit and vegetables: one medium brown mushroom contains more potassium than banana. Potassium helps the human body maintain normal heart rhythm, fluid balance, and muscle and nerve function. Mushrooms are one of the richest, natural sources of selenium, an essential mineral which strengthens the immune system and may help reduce the risk of cancer and other chronic illnesses. Selenium plays an important role in the human immune system, the thyroid system, and the male reproductive system. Mushrooms are a good source of zinc, another essential mineral which helps boost your immune system, as well as your libido. The stem of a mushroom is a good source of flavor and nutrients so there is no need to remove it. On the occasions that you do need to remove the stem, chop it and add to stuffing, casseroles, soups and sauces. Mushrooms are best stored unwashed in brown paper bags in the refrigerator, preferably on the lowest shelf. Be careful of wild mushrooms as many of them are poisonous and could be life-threatening. Rather buy your mushrooms from a reputable grower or grocer than hunting them yourself. http://www.health24.com/Diet-and-nutrition/Nutrition-basics/14-cool-facts-about-mushrooms-20130210 http://www.ars.usda.gov/is/kids/farm/story4/mushroomfacts.htm

Ethnomycology - The study of the use and interaction between fungi and humans.

-1 1/2 lb. white Mushroom -mushrooms, stems removed -1/2 cup bread crumbs -3 tbsp. olive oil -1 medium red onion, peeled and diced -1 garlic clove, minced -3/4 tsp. salt2 tbsp. -fresh parsley, finely chopped -1/2 -tsp. fresh basil, finely chopped -Cooking spray

http://www.wikihow.com/MakeVegan-Stuffed-Mushrooms

Coat the baking pan with cooking spray and preheat oven to 375 degrees F Heat the olive oil in a saut pan over medium heat and add the rest of the ingredients specified Fill each mushroom cap with an equal amount of the mixture Place the mushrooms onto the baking sheet and bake them for 30-45 minutes Remove the mushrooms for the oven when the stuffing begins to turn a golden brown color Serve hot or at room temperature