Nutrition News

May 2002

In this issue:

• Should you trust the health information you hear on the news?
• Diabetes and stress management
• Don't say "cheese"!
• Recipe of the month - Tofu dip
• Favorite food of the month - mini bell peppers
• NutritionWorks upcoming events and happenings
  

Hi there!
There are lots of exciting things happening at this time of the year. The Farmers markets have recently opened and are a wonderful way to get fresh, local produce. We don't regularly think about the source of our food but at the Farmers markets, we get to meet the farmers and talk to them about their produce. They will often have great recipe suggestions for you too!

This is the perfect time of year to start eating more salads - choose dark salad greens like arugula and radicchio as much as you can. Add some chopped vegetables, a cup of beans (kidney beans or garbanzo beans work really well), and a handful of nuts. Try a light salad dressing made with olive oil, balsamic vinegar and garlic. Then take your feast out to the park, get some sunshine and enjoy!

We have lots of upcoming events in June and July 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

Should you trust the health information you hear on the news? Look for these Ten Red Flags.

Want to know if you should trust the information you read in a magazine or hear on late night TV? Look for these telltale signs.

1. Recommendations that promise a quick fix.
   
2. Dire warnings of dangers from a single product or regimen.
   
3. Claims that sound too good to be true.
   
4. Simplistic conclusions drawn from a complex study.
   
5. Recommendations based on a single study.
   
6. Dramatic statements that are refuted by reputable scientific organizations.
   
7. Lists of "good" and "bad" foods.
   
8. Recommendations made to help sell a product.
   
9. Recommendations based on studies published without peer review.
   
10. Recommendations from studies that ignore differences among individuals or groups.

Source: Food and Nutrition Science Alliance (FANSA)

Diabetes and Stress Management
A recent study showed that patients who took part in just five stress management training sessions lowered their HbA1c levels by an overage of 0.5 percent - as much as some diabetes medications. The HbA1c test measures how much sugar has attached to red blood cells over a 3-month period and is an excellent indicator of average blood sugar levels over a period of time. Previous studies have shown that lowering HbA1c levels by this amount reduces a patient's risk for developing microvascular diabetes-related complications, such as kidney and eye diseases.

Stress management is a vital part of lifestyle change for many people. Kathleen and Sandi are able to assist with stress management techniques and can also refer you to ongoing stress management classes. Contact us for more information in this regard.

Source: www.diabetes.org

Don't say "Cheese"!
As a nation, we get more bone-building calcium from cheese than from any other food except milk. But cheese also gives us more artery-clogging saturated food than any other food, even beef or milk. It's also a major source of cholesterol and sodium.

Just one ounce of full fat cheese can have as much as 6 grams of saturated fat
(about half of a day's worth). Switch to reduced fat cheese and you can reduce your saturated fat intake dramatically. Low fat mozzarella has half the amount of total fat and saturated fat as regular mozzarella. However, part-skim mozzarella is something of a fraud. It saves you just 1 gram of total fat (almost all of it saturated) for every ounce you eat.

Another strategy is to use strong, flavorful cheeses like Parmesan and Romano. They are just as fatty as other cheeses but we tend to use much less of them because they are so flavorful. It only takes at most two tablespoons to zip up a
bowl of pasta and that means 3 grams of fat (2 of them saturated).

Your best pizza strategy - ask for your pizza with half the usual amount of cheese. Try making it at home with low fat mozzarella or soy cheese. Many of the soy cheeses melt very well and taste delicious when used as part of a dish. Soy cheese contains primarily unsaturated fat and so is a very healthy alternative.

The average American eats more than two pounds of cheese a month…so try saying "less cheese" and help your heart!

Source: adapted from Nutrition Action Healthletter Jan/Feb 2001

Recipe of the Month
Tofu Dill Dip (Serves 5)

This delicious dip is a great way to try tofu. Some reluctant vegetable eaters may be more excited to eat their carrot and celery sticks with this dip!

1 cucumber, peeled
1 lb. tofu
1 tsp. dill weed
2 Tbs. lemon juice
1/4 cup fresh parsley or 1 Tbs. dried parsley
1/2 tsp. garlic powder
salt to taste
Place all of the ingredients into a food processor or blender and blend until creamy. Serve with raw vegetables and crackers.
Total Calories per serving: 77
Fat: 5 grams
Protein: 8 grams
Carbohydrates: 3 grams
Calcium: 104 mg

Source: www.vrg.org

Favorite Food of the month
We are very excited about mini bell peppers, which you can find at Trader Joes, Sam's Club, some Fred Meyer stores and QFC. These red, yellow and orange treats are sweet and delicious and look so pretty on a party table. They are one of the easiest ways to eat vegetables - no preparation required. Throw them in your lunch bag, use them as an appetizer with a low fat dip, or snack on them while preparing dinner.
Try them and let them know us know what you think!

NutritionWorks Happenings
We have lots of classes planned for June and July. 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!

• Sandi and Kathleen will be teaching an exciting class called Fad Diets - Myths and Truths on Wednesday 5th June, Wed 12th June, and Mon 17th June at PCC stores in Greenlake, West Seattle and Issaquah. For more info and to register, call (206) 545-7112.
• Are you interested in vegetarian cooking and nutrition?Join us on Wednesday June 10th at Third Place Books in Lake Forest Park for a Healthy Vegan cooking and nutrition class from 6:30-8:30pm. To register, call (206) 366-3333
• Sandi is teaching an exciting class called Exploring Vegetarian Diets on Wed 19th June from 6:30-8:00pm at Evergreen Medical Center in Kirkland. To register, call (425) 899-3000.

For more information, please call us at (206) 551-3407 or email us at NutritionWorkSeattle@hotmail.com

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!
  
• Want to share? If you have had success with managing your health or weight by using a specific technique or would like to share favorite ideas or foods or recipes, please send those in and we will print them in the next newsletter, honoring your privacy if requested of course.
  
• 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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