Nutrition News

January 2002

In this issue:

• Exercise can speed up your metabolism
  
• "Eat Your Own Peas" - Parents should heed their own advice
  
• What to eat - or not to eat - at Taco Bell
  
• Recipe of the month - potato appetizers
  
• Favorite food of the month - Trader Joe's Miso Dressing
  
• NutritionWorks upcoming events and happenings

Hi there!

Hope you are enjoying this snowy January weekend.

We have been enjoying snow shoeing this season - what a great way to get outdoors, enjoy the snow, and get some exercise at the same time!

It is so quiet and peaceful too so it nourishes the soul and is an excellent way to manage the stress we all deal with daily.

We have lots of upcoming events in January and February so read on for those details, as well as lots of other useful information.

As always, we appreciate your feedback so email us your comments or any nutrition news you have to share.

Take care,
Sandi and Kathleen

Habitual exercise can improve your muscle and speed up your metabolism!
Adult women who exercise regularly may have lower body fat levels and a slightly higher metabolism.

Premenopausal women between the ages of 35 - 50 years who engage in physical activities such as running, swimming, cycling, tennis, weight training, aerobics or triathlons regularly for 10 or more years display a lower percent body fat, fat mass and resting metabolic rate according to Meredith Gilliat-Wimberly, MS, RD of Oregon State University.

These findings are published in the November, 2000 issue of the Journal of the American Dietetic Association, and add to a growing library of evidence linking physical activity to an increase in metabolism.

The researchers evaluated the exercise habits of 18 active and 14 sedentary healthy, weight stable premenopausal women aged 35-50 years, and looked at their resting metabolic rate and body composition (percent body fat and fat mass). Those women who were active had lower body fat levels and a slightly higher resting metabolism.

These results match the results of other studies examining physical activity and resting metabolic rates of women of various ages. Results in these studies indicate a decrease in metabolism as women age. Regular physical activity can result in maintenance of resting metabolism across the lifespan. Other research has shown that regular exercise can decrease body fat levels in postmenopausal women as well.

These results are encouraging as many of us struggle to maintain a healthy weight for good health. Those of you who are regularly active, keep moving! Those of you who are thinking about getting started, try walking 30 minutes a day and start reaping the benefits!

Source: Journal of the American Dietetic Association. 2001; 101: 1181-1188.
Adapted from www.sensiblenutrition.com

"Eat your own peas!" - Parents should heed their own advice
Only 20 percent of preschool-age children consume the recommended five or more servings of fruits and vegetables per day.

According to researchers from Baylor College of Medicine, the best bet for parents is not to force their children to finish their vegetables, but, rather to practice what they preach and eat five servings of fruit and vegetables each day themselves.

Researchers evaluated more than 190 families with 5-year-old girls and collected data on parental pressure in child feeding and parents' own fruit and vegetable intake. Results showed that girls' fruit and vegetable intake was higher if their parents consumed fruits and vegetables themselves. Parents who consumed fewer fruits and vegetables also reported using greater pressure in child feeding and had daughters who consumed fewer fruits and vegetables. Researchers conclude that in order to increase children's fruit and vegetable intake, parents need to increase their own intake. Also, children should be encouraged to "try" rather than be forced to "finish" their vegetables.

Source: The Journal of the American Dietetic Association, January 2002. Adapted from www.sensiblenutrition.com

Taco Bell's Mucho Grande Nachos More than a Day's Worth of Fat
One serving of nachos that delivers more than 1,300 calories and more than a day's worth of fat, saturated fat, and sodium? In recognition of that nutritional train wreck, the Center Science in the Public Interest's (CSPI) Nutrition Action Healthletter has named Taco Bell's Mucho Grande Nachos its Food Porn of the Month for December.

The Mucho Grande Nachos get their overload of fat and calories from the ground beef and melted cheese that smother deep-fried nacho chips. Nutrition Action says that the Mucho Grande Nachos "is the perfect food if you don't mind ending up with mucho grande doctor bills ... and a mucho grande posterior."

"You'd have to salsa dance all night to burn off this nacho dish. Each ingredient on its own raises red flags - put them all together and you've got a world-class Food Porn," said CSPI senior nutritionist Jayne Hurley. "Eating one order of Mucho Grande Nachos is like eating five Beef Tacos - plus an order of regular nachos. I don't recommend eating either meal."

Hurley says the most healthful choices at Taco Bell are the Chicken or Steak Soft Taco (190 calories) or the Chicken Fiesta, Steak Fiesta, or Bean Burrito (370 calories).

And she warns people not to be deceived by the word "salad" in Taco Bell's Taco Salad with Salsa. "That 'salad' has 850 calories and at least 70 percent of a day's worth of fat and saturated fat."

Source: www.cspinet.org

Recipe of the Month

POTATO APPETIZERS (Serves 10)
Appetizers can be very high fat and high calorie. Try these delightful, easy-to-serve, appetizers as a nutritious start to your meal.

1-pound potatoes
2 Tablespoons olive oil
Salt and pepper to taste
1/2 cup chives or green onions, finely
chopped
1/2 teaspoon paprika
1/2 cup wheat germ

Peel and chop potatoes.
Place potatoes in a pot and cover with water.
Boil until soft.
Mash cooked potatoes with oil, then add seasonings.
Meanwhile, heat oven to 375 degrees.
Shape mix into 1-inch balls.
Mix the paprika and wheat germ together in a dish.
Roll potato balls in paprika and wheat germ mixture until coated.
Place on oiled baking sheet.
Bake at 375 degrees for about 20 minutes.
Let stand on folded paper towels before serving with toothpicks.

Source: www.vrg.org

Favorite Food of the month
Kathleen made a wonderful salad dressing discovery at Trader Joes recently. It is the Trader Joes brand and is called Miso Dressing. This delicious dressing has no fat and is a perfect addition to a variety of salads. Kathleen used it on a spinach salad with great results!

Try it and let us know what you think.

NutritionWorks Happenings
We have lots of classes planned for the rest of January, as well as for February and March. We have a few highlights listed below but for a complete upcoming schedule, go to www.NutritionWorkSeattle.com and click on Upcoming Events. Find a class that interests you and come and join us. We look forward to seeing you there!

• Kathleen and Sandi are teaching community classes at the Experimental College this quarter. Check out the following website: http://depts.washington.edu/
  asuwxpcl/catalog/exercise.html
  for details on our classes. We are offering one-session workshops on fad diets, vegan nutrition, and the latest in soy.
• We have a wonderful seminar coming up on 23rd February at the Woman Spirit Center in Issaquah. It will be from 9:30am-12:30pm and will focus on Women's Health issues with a focus on menopause, heart disease and osteoporosis. To register, call (425) 641-1527 or visit www.womanspiritcenter.com
• Sandi will be teaching an exciting class called Healthy Menopause on Tuesday 5th March from 7-8:30pm at Evergreen Medical Center in Kirkland. To register, call (425) 899-3000
• Are you interested in weight management?
  Join us on Monday 18th March at Discover U in Northgate for a Food Combining for Weight Loss Seminar.
  To register, call (206) 365-0400.
  

For more details or to register for any of classes, please call us at (206) 551-3407 or email us at NutritionWorkSeattle@hotmail.com
We look forward to having you join us!

We'd love to hear from you

• Let us know if you'd like us to write about a particular topic or if you have a question you would like printed in the newsletter!
  
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• If you know of anyone who would like a nutrition or wellness presentation offered, please let him or her know about NutritionWorks!

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