Nutrition News

In this issue:

• Great new restaurant opens - Functional Fuel
• Credit cards for nutrition services
• Take the TV out of the bedroom
• Recipe of the month - Juicy Sautéed Swiss Chard
• Favorite food of the month - almond butter
• Assignment for the month - listen to your self talk
• NutritionWorks upcoming events and happenings

Hi there!
Happy Summer!
Kathleen is traveling in the Cook Islands for three weeks and we look forward to hearing all about her trip when she gets home. We have had some exciting developments at NutritionWorks so read on to find out about some of the new services we are offering.

It is so much easier to get in our fruits and vegetables at this time of the year. If you have not tried corn on the cob yet - go out and get some. It's delicious! And the peaches, nectarines, apricots and cherries (not to
mention the watermelon!) make wonderful desserts.

We have lots of upcoming events in July and August 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

Great new restaurant opens - Functional Fuel
Kathleen has been working with Functional Fuel restaurant owners, and chef Walter Bronowitz, for the past two years to create a new and exciting concept.

Functional Fuel (1303 First Ave., Seattle), a few blocks south of Pike Place Market at Harbor Steps, had its grand opening last week. The restaurant has a fun and contemporary atmosphere and features foods that are wholesome, nutritious - and most importantly - delicious! The dishes feature whole grains, essential fatty acids, green leafy vegetables and lean protein sources. There are plenty of vegetarian and non-vegetarian choices. All dishes are less than 35% fat and contain no hydrogenated oils. The menu also focuses on local and seasonal produce. There is a "grab and go" section for people who need a quick meal, and a gorgeous dining area (complete with a sunny terrace) for those who have time
to linger.

Kathleen and Walter have done a superb job with menu design and nutritional analysis. Give this wholesome, scrumptious food a try and let us know what you think.

For more info, see www.functionalfuel.com or call (206) 322 0333

Credit cards for nutrition services
Until this point, NutritionWorks has been accepting cash and checks only for nutrition services. However, we are now set up to accept credit cards as well. We are offering a discount for those clients who continue to pay by cash or check, but we are happy to be able to accommodate those clients who would prefer credit card payment.

By the end of July, we will also have credit card services available on our website. Clients will be able to purchase nutrition coaching sessions
and packages directly from the website. We will also be offering phone and email consults for those clients who would like to use our services but do not live in the greater Seattle area.

Would you like to offer our services to friends or family members who live in other parts of the country or the world? You will be able to purchase them email or phone sessions or let them know that they can do so themselves.

We are excited about these new services and look forward to this expansion.

Take the TV out of the bedroom
As America's kids continue to gain weight, a team of doctors recommends a simple step that parents can take to lower their preschooler's risk of obesity: removing the TV from the child's bedroom.

Their study of children aged 1 to 5 years found that kids with TV sets in their bedrooms watched nearly 5 hours more TV and videos a week and were more likely to be overweight than their peers without bedroom TV sets
regardless of the parents' education.

The findings support other research showing that body mass index (BMI), a measure of weight in relation to height, tends to increase in tandem with the number of hours spent in front of the TV set among older children. However,
few studies have examined whether TV-watching was associated with excess weight among younger kids.

"Parents should not put TVs in their child's bedroom and (should) limit their child's TV viewing to 1 to 2 hours a day," said Dr. Barbara A. Dennison from Columbia University in New York City and the study's lead author.

Excess weight in childhood raises the risk for adult obesity and increases the chances of developing heart disease, type 2 diabetes and other chronic diseases.

The American Academy of Pediatrics recommends that parents limit children's
total media time to 1 to 2 hours of quality programming per day, remove television sets from children's bedrooms and discourage television viewing for children younger than 2 years. Parents are also encouraged to view
television programs with children and discuss the content.

"Because most children watch TV by age 2, educational efforts about limiting child TV/video viewing and keeping the TV out of the child's bedroom need to begin before then," Dennison and colleagues conclude.

SOURCE: Pediatrics 2002;109:1028-1035.

Recipe of the Month
Thank you Judy for submitting this delicious recipe. I made it myself and loved it!

Judy also had a request for low fat scones - I am experimenting with those and will put a scone recipe in the next newsletter. If anyone else has
found a nutritious scone recipe that tastes good, please let me know so I can try yours too.

Juicy Sautéed Swiss Chard
1 bunch (1 lb) swiss chard, trimmed of tough stems and chopped coarsely
2 TBS olive oil
1 clove Garlic, minced
6 scallions including green tops, thinly sliced
2 medium tomatoes, peeled, diced, and drained
2 TBS red wine vinegar
2 tsp sugar
1/8 tsp Tabasco sauce
1/4 cup chopped fresh basil
1/4 cup sour cream (low fat is fine)
salt and pepper to taste

Trim chard, discarding tough or woody stems.
In a large skillet, heat olive oil, add garlic and scallions and sauté until softened, 2-3 minutes.
Add chard, tossing to coat leaves. Cover pan with a lid and heat for 3-5 minutes until chard is wilted and tender. Add tomatoes, vinegar, sugar, Tabasco sauce and basil.
Heat through for 2-3 minutes.
Remove from heat and mix in sour cream.
Add salt and pepper to taste and serve.

Serves 4-6

Judy says: **I use less oil, only enough to coat the pan. I have used plain soy yogurt and plain fat-free yogurt and they both work nicely.

Favorite Food of the month
Almond butter is one of our favorites. This variation on peanut butter is high in calcium, is a good source of protein and contains unsaturated
fats that are healthy for your heart. Use it on wholegrain crackers, on celery sticks or in a smoothie for a delicious, nutty taste. It is available at many stores including Central Market in Shoreline, Larry's, PCC, Whole Foods,

Thriftway, and the natural foods section in Fred Meyer and QFC. Try it and let us know what you think!

Assignment for the month - listen to your self-talk
Do you ever hear negative voices in your head? Do you tell yourself "I'm too fat", "I'm just lazy", "I have no willpower", "I don't try hard enough"?

Focus this month on noticing the self-talk in your head. Each time you hear a negative thought, stop and try to restructure the thought in a more positive way. Try to talk to yourself as you would talk to your best friend. Would you really use that harsh tone of voice that you
use for yourself with a friend or child in your life?

For this month, just start to notice those voices and try when you can to talk to yourself a little more kindly and compassionately.

In next month's newsletter, we will focus on some great ways to change your negative self talk into positive, powerful messages to help you reach your goals.

NutritionWorks Happenings
We have lots of classes planned for July and August. 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 Live! Don't Diet! on Monday 29th July at DiscoverU in Northgate. This 3-hour
seminar encompasses the physical, emotional and mental aspects required for long-term
weight management. Amy Alpine, a psychotherapist, will be co-teaching the
class with us. For more info and to register, call (206) 365-0400 or check out ww.discoveru.org

· Are you interested in summer cooking and nutrition? We are teaching a variety of summer nutrition classes at community centers on
the Eastside. For information on class dates and times, 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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