This course consists of 5 fun and interactive sessions which can be taken independently or together. They link theory with practical hands-on cooking. The course will guide participants to a better life by learning balanced diets that can be used by everyone in the whole family – from toddlers to senior citizens. Participants will learn how to select suitable ingredients and prepare healthy food directly in CieCAS (learn and cook with us, and apply for you at home) to match their diet to their required personal need.
1. How to Eat a Balanced Diet – Wednesday 16th October (10:00 to 14:00)
It may sound simple, but how do you know if you are getting all your nutrients? A balanced diet gives our bodies the vitamins, minerals, and other nutrients it needs to function correctly. When we are not getting the proper nutrients, our bodies cannot function properly. Nutrient deficiencies can cause symptoms such as fatigue, susceptibility to infection, and other health problems.
Learn in session 1 how to get all your nutrients and more importantly, how to make it taste good! Don’t go buy a bunch of vegetables on a “health kick” and watch them go bad in your fridge. You will learn what to eat by using delicious and varied ingredients like turnip, cabbage, pepper, or any local produce in season. We will incorporate them into mouth-watering well-balanced meals.
2. Good Food, Good Mood – Wednesday 23rd October (10:00 to 14:00)
Did you know that your gut health plays an important role in your physical and mental health? While some foods can boost our mood, others can bring us down. Good gut bacteria play a role in producing important neurotransmitters, nutrient absorption, inflammation, disease and more! Researchers suggest that eating the right diet is the most essential part of developing a healthy microbiome.
Learn what foods are beneficial to your gut health and the reasons why. We will learn to prepare some of these foods which can include many seasonal and unexpected gut enhancing produce.
3. Taste is the Key for a Successful Diet – Wednesday 30th October (10:00 to 14:00)
It’s especially important to retain flavour when reducing calories, sugar or sodium in our diet. The best way to do this is with herbs and spices. Herbs and spices enhance not only flavour but are rich in antioxidants and can provide great health benefits.
Learn how to get innovative with herbs and spices to create tasty nutrient dense meals. It’s great to include loads of local spices or fresh herbs in our cooking. The following spices are part of this workshop: ginger, turmeric, cinnamon, garlic, cayenne pepper, along with others.
4. The Importance of Healthy Fat – Wednesday 6th November (10:00 to 14:00)
Fat is back! The ketogenic diet has soared in popularity but is it really healthy? We will discuss healthy vs unhealthy fats and what types of fats to incorporate into a balanced diet. We will learn about the importance of dietary fat for optimal brain and heart health as well as other vital bodily functions. Fat is also important for tasty meals so we can feel satisfied and keep our cravings under control.
Learn how to cook delicious meals using healthy fats to keep your body healthy and waistline slim. Meals prepared in this course examine olive oil, canola oil, and peanut oil and their smoke points. We’ll also explore other healthy oils and fatty foods to be included in the right diet.
5. Healthy Meals for Toddlers – Wednesday 13th November (10:00 to 14:00)
Meal planning can be difficult and time consuming when everyone in the family wants or needs different foods. Expose your kids to a variety of foods early and develop their tastes. Get creative ideas on how to create healthy meals for your kids with all the nutrients they need to grow strong. Learn more about the vitamins and minerals kids need to ensure good development and academic performance. We will also make sure the busy moms and dads can enjoy the meals as well with them.
Jessica Woodruff, MPH
- US Nutritionist and Chief Representative and blogger at Eat Well Shanghai.
美国营养学家，Eat Well shanghai 博主及首席代表。
- Qualifications include a Master of Public Health (MPH) and a BA in Nutrition and Food Science. Currently enrolled in the University of Western States MS Human Nutrition and Functional Medicine program.
- Moved to Shanghai in May 2016. Formally worked in the dietary department of a US hospital and now provides health and wellness talks to the Shanghai community.
- Chef Francois Giussani is a Swiss Citizen speaking fluently 5 languages and passionate in culinary arts. He believes in education, understanding and improving people’s quality life by inspiring and giving them the ability to apply their talented skills.
- Chef Francois was inspired by the late Chef Paul Bocuse on the 90’s to become a certified Swiss Federal Chef and later graduate at the prestigious École Hôteliere de Lausanne, Switzerland.
- After mastering traditional Swiss, Italian and Mediterranean Cuisines, he decided to travel around the world to learn different cultures, traditions as and for most related with food, spices and local delicacies, from Central and South America, Asia Pacific, Europe, Middle East and now China.
- When aiming for perfection, you realize that it’s a moving target; within the F&B platform, he undertook different level of knowledge; restaurant, hospitality inclusive of traditional and modern cooking techniques, learning balanced healthy diets in healthcare catering facilities and retails management organization.
Price per participant:
1 session RMB480/5 sessions RMB2’100
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