Nutrition News

February 2003

In this issue:

• Our exciting news!
• Welcome to new massage therapist at NutritionWorks
• New nutrition recommendations
• Coenzyme Q10 and Parkinson’s disease
• Client recipe of the month – quick casserole
• Recipe of the Month: Seafood (or tofu) and lemon risotto
• Video of the month: All About Menopause
• Favorite Product of the Month – Eden Buckwheat Soba
• NutritionWorks upcoming events and happenings

Our exciting news!
Well, Sandi had a wonderful trip to Israel and Kathleen had a great time in Spain…so we are both well rested from our respective vacations.
The very exciting news is that Kathleen is pregnant and is due in early July. So pretty soon, we’ll have lots of baby pictures up in the NutritionWorks offices! According to the latest ultrasound, Kathleen and Mike will be having a little girl…but we do know that mistakes on ultrasounds are possible…so we are not rushing out to buy dresses yet!

Kathleen has always been knowledgeable about nutrition during pregnancy but she is now the resident expert on the subject! We will keep you posted on how she is doing during the coming months.

We have some great classes coming up in March– we hope to see you there. We are teaching a very informative class called “Carbohydrate Confusion” at three PCC stores in early March. You can register for one of those by calling (206) 545 7112. Or you can visit their website at www.pccnaturalmarkets.com and click on the Foodworks section on the left hand side of the home page to see their full schedule of classes.

Make sure that you check out the March issue of Health magazine as Kathleen has been interviewed on the Mediterranean Lifestyle.

Have a great month!
Kathleen and Sandi

Welcome to new massage therapist - Cynthia Sherbert, LMP

Cynthia (Cindy) has recently started a massage therapy practice in our NutritionWorks office suite. We asked Cindy to introduce herself to our clients – we know that you will enjoy having a massage therapist right on site. From your nutrition consult to a relaxing massage – what a great combination!

Cindy is a recent graduate of the Brenneke School of Massage in Seattle. An Illinois native, she came to Seattle to complete her B.S. in Cell and Molecular Biology. She fell in love with the Pacific Northwest and so stayed and worked in various settings in biomedical research. The scientific work only satisfied part of her personality, so she became involved with the King County Crisis Clinic, first as a volunteer, then later as an employee where she is currently on staff.

Her interest in massage came out of a desire to help others through touch. As a massage practitioner, Cindy draws from her analytical experience as a researcher and her empathic abilities as a crisis line volunteer. As a graduate of Brenneke’s Expanded Professional Licensing Program, she gained massage experience in a variety of settings, including inpatient units at Swedish Hospital, Heritage House at the Market (an assisted living facility for low income seniors), and the Student Clinic at Brenneke. Her student project was a case study working with a client suffering from fibromyalgia and chronic myofascial pain.

Personal Passions
International travel, music, dance, yoga, spirituality, nature and hiking, food – both cooking and dining out, languages, being with friends and family, and curling up with a good book.

Massage Modalities
Swedish, Trigger Point, Myofascial Release, Deep Tissue, Treatment, and Energy Work.

You can schedule appointments with Cindy by calling her at (206) 769 7734

New Nutrition Recommendations
The Institute of Medicine's (IOM) Food and Nutrition Board recently announced new guidelines on food and nutrition. The IOM is the medical branch of the National Academy of Sciences and the government's advisor on health policy.

While past IOM guidelines have focused on vitamins and minerals (micronutrients) these most recent recommendations focus on a balance of the major components of overall dietary intake of fats, carbohydrates, and proteins (macronutrients).

The most important dietary changes in the new recommendations involve fats and carbohydrates. Earlier advice had capped fat intake at 30% of total calories and set a lower limit of 50% for carbohydrates. However, in light of an increase of refined carbohydrates in our diets, the IOM suggests that adults can meet their energy and nutrient needs and reduce their risk of developing chronic diseases by eating 20%-35% of calories from fats, 45%-65% from carbohydrates, and 10%-35% from protein.

The IOM advises that monounsaturated and polyunsaturated fatty acids should be the major source of fat in the diet. These fatty acids contain omega-3, and omega-6 fatty acids that our bodies need, but can't make so they must come from food. Omega-6 fatty acids can be found in foods such as soybean, safflower, and corn oils. Good sources of omega-3s include flaxseed, pumpkin seeds, walnuts and cold-water fish such as salmon, albacore tuna, and sardines. The IOM advises women to get 12 grams/day of omega-6 fatty acids and 1.1 grams/day of omega-3s. Men are recommended to get 15 grams/day of omega-6 fatty acids and 1.6 grams/day of omega-3s.

Bear in mind that we tend to get plenty of omega-6s in our diets through processed foods. But our intake of omega-3s is often lower than it needs to be. Focus on eating more sources of omega-3s on a daily basis!

A high-fat diet can lead to weight gain and increase the risk for cardiovascular disease. The IOM recommends eating as little saturated fat as possible (from meats and full-fat dairy products, for example) because they increase levels of low-density lipoprotein (LDL) or "bad cholesterol". The recommendations also suggest that there is no safe level of trans fatty acid (trans fat) intake (found in hydrogenated vegetable oils used in many commercially baked goods and snacks). Trans fat should, therefore, be avoided in the diet.

For the first time, the IOM has made a fiber recommendation, advising women over 50 to consume a minimum of 21 grams/day and men 30 grams/day and women under age 50 to get at least 25 grams/day and men 38 grams/day. Fiber is healthy because it speeds up the movement of waste through our intestines, slows digestion and inhibits fat and cholesterol absorption. The most healthful fiber comes from non-digestible carbohydrates in plants. Sweet potatoes, legumes, whole grains, cereal products, onions, and apples are some high fiber food sources.

The report also advises that we get no more than 25% of calories from added sugars, like those found in soft drinks and candy. Eating more than this amount of sugar may interfere with our intake of vitamins and minerals from healthier foods, and may lead to unwanted weight gain.

Remember that these are general recommendations and may need to be modified based on individual needs and health issues. Feel free to contact us at NutritionWorks to develop an individualized nutrition plan for you.

Source: Adapted from The Institute of Medicine and www.sensiblenutrition.com

Coenzyme Q10 and Parkinson’s Disease
Coenzyme Q10 slowed the progression of Parkinson’s disease in a study of 80 people who were not yet taking L-dopa for the disorder. Patients who took 1200mg of coenzyme Q10 every day for 16 months were less likely to be disabled by the degenerative disease than those taking a placebo. Lower doses were less effective.

Coenzyme Q10, which is made by the body, is safe. Previous studies have found that people with Parkinson’s disease have lower coenzyme Q10 levels. In animal studies, coenzyme Q10, which is also an antioxidant, protects the area of the brain that is damaged in Parkinson’s.
These results do need to be confirmed by further, larger studies. However, if you or a loved one has Parkinson’s disease, talk to your doctor about taking Coenzyme CoQ10.

Coenzyme Co10 is also often advised for patients who have suffered heart tissue damage (from a heart attack for example), as well as for patients with congestive heart failure. It is also often recommended for patients taking statin drugs to lower cholesterol levels as statins can decrease the body’s own production of coenzyme Q10.

Dosages vary and coenzyme Q10 may interact with medications you are already taking, so be sure to talk to a healthcare professional instead of self prescribing this supplement. At NutritionWorks, we tend to use a chewable CoQ10 which means one does not have to swallow yet another pill!

Study was in Archives of Neurology 59:1541,1523,2002. Article adapted from Nutrition Action Healthletter Jan/Feb 2003

Video of the Month
All about Menopause – created by Susan Gins, certified nutritionist

This video is a wonderful resource for women dealing with menopausal issues. Susan Gins is a certified nutritionist who, in this video, leads women through an honest discussion about menopausal symptoms and nutrition recommendations.

Clients who have seen the video have commented that it is “refreshing, eye opening and easy to watch”.

You can order this video through NutritionWorks Online Bookstore.

Client Recipe of the Month – Quick casserole
Caro is one of our clients who excels at coming up with quick and easy, very yummy recipes! Try this one for a complete meal in one dish (just add some extra veggies on the side!)
whole wheat tortillas (optional)
Fantastic foods taco filling, already prepared (1/2 the box)
salsa ( Caro likes chipotle salsa - medium to hot, about 8 ounces - I/2 a large jar - the chunkier the better)
Soycotash (from Trader Joes freezer section – Caro uses half the bag)
more taco filling (the rest of the box)
frozen chopped spinach (1/2 the bag)
finish with the rest of the salsa
Bake at about 350 for 20 minutes, or until the soybeans in the soycotash are cooked. Makes about 5 large or 6 regular servings.
Per serving: 167 calories, 2.5g fat (0 saturated fat), 580mg sodium (could be less with low sodium salsa), 24g carbohydrates, 8g dietary fiber, 16g protein

Recipe of the Month: Seafood (or Tofu) and Lemon Risotto

This delicious entrée is made colorful by snow peas and red bell pepper.

Ingredients
Olive oil spray
1 medium leek, sliced
2 cloves garlic, minced, or 1 teaspoon bottled minced garlic
1 cup Arborio rice (about 8 ounces)
1-1/2 cups low-sodium chicken broth or vegetable broth
1/2 cup low-sodium chicken broth or vegetable broth
1 cup dry white wine or nonalcoholic white wine
8 ounces bay scallops, rinsed
8 ounces medium shrimp in shells, rinsed, peeled, and deveined You can use a package of baked, marinated tofu instead if you do not eat shellfish
3 ounces fresh snow pea pods, trimmed and halved crosswise
1/2 medium red bell pepper, chopped
3 tablespoons grated or shredded Parmesan cheese
2 tablespoons chopped fresh basil or 2 teaspoons dried, crumbled
1-1/2 to 2 tablespoons finely shredded lemon rind
Grated or shredded Parmesan cheese (optional)

Directions
Spray a medium saucepan with olive oil spray. Cook leek and garlic over medium-low heat for about 5 minutes, or until leek is tender.

Add rice. Stir well. Cook for 5 minutes, stirring often.

Add 1-1/2 cups of broth. Bring to a boil over high heat, stirring occasionally. Reduce heat and simmer, uncovered, for 5 minutes, stirring occasionally.

Add remaining chicken broth and wine. Increase heat to medium and cook for 5 to 8 minutes, stirring constantly (a small amount of liquid should remain). Add scallops, shrimp (or tofu), pea pods, and bell pepper. Cook, stirring constantly, until liquid is almost absorbed, about 5 minutes (rice should be just tender and slightly creamy).

Stir in 3 tablespoons Parmesan, basil, and lemon peel. Heat through. Serve immediately. Serve with additional Parmesan, if desired.

Serves 4

For proper consistency, carefully regulate the cooking temperature so the risotto boils lightly, not vigorously. If the liquid is absorbed before the rice reaches the just-tender stage, add more broth, wine, or water, a little at a time. Arborio rice is usually used in risottos, but you can substitute a medium-grain brown rice if you prefer. It won't be quite as creamy, however.
Nutrition info per serving: 294 calories, 3g total fat, 1g saturated fat, 243mg sodium

Adapted from American Heart Association Low-Fat, Low-Cholesterol Cookbook, Second Edition

Product of the Month – Eden Buckwheat Soba
Our product for this month is Eden Buckwheat Soba noodles. You can buy this product at many grocery stores (look for it in the natural foods section).

These buckwheat noodles are a great way to introduce a higher fiber, more nutritious pasta to family members who may be pretty attached to their white pasta!

Buckwheat is a gluten free grain so the noodles work well for those avoiding gluten in their diets. There are 3g of fiber per serving.

We have used Buckwheat Soba in soup broths, with spaghetti sauce or cold in salads.

Give it a try and let us know what you think!

NutritionWorks Happenings
Here are some of our happenings for the rest of February and March 2003. See the complete list by clicking on Upcoming Events.

February 27th from 6:30-8:30pm. Mediterranean Lifestyle Class, Swedish Hospital in Ballard. To register, please call (206) 386 2502

Heart Healthy Grocery Shopping Tour at Whole Foods Market in Seattle on March 12th from 9:30am – 11:30am. Register by calling (206) 386 2502

We are teaching a very informative class called “Carbohydrate Confusion” at three PCC stores in early March. You can register for one of those by calling (206) 545 7112. Or you can visit their website at www.pccnaturalmarkets.com and click on the Foodworks section on the left hand side of the home page to see their full schedule of classes.

Managing your Arthritis with Nutrition class on Wed 19th March from 6-8pm at Evergreen Hospital in Kirkland. Register by calling (425) 899 2660.

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