Nutrition News

July 2002

In this issue:

• Great option from NutritionWorks and New Roots Organics
• Hello from the Cook Islands
• The verdict on trans fatty acids
• Acceptance leads to success
• Recipe of the month – Multigrain Scones
• Favorite food of the month – Tempeh
• NutritionWorks upcoming events and happenings

Great option from NutritionWorks and New Roots Organics
Hi there!

There are lots of exciting developments at NutritionWorks this summer!

We have partnered with Carolyn from New Roots Organics to help you eat more of those wonderful fruits and vegetables. When you purchase a nutrition consulting package from us at NutritionWorks, Carolyn will deliver a free box of organic fruits and vegetables to your home. This is a $30 value! If you would like to learn more about Carolyn’s service, visit her website at www.newrootsorganics.com

We have a variety of upcoming events in August and September 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

Hello from the Cook Islands
Well, I am back in Seattle, at least physically. The Cook Islands were wonderful. South of Hawaii and east of New Zealand, they rest in the beautiful South Pacific Ocean. The islands are known for their beautiful crystal clear blue lagoons. I saw my first octopus and moray eel while snorkeling! The islands are rather small -the biggest is only about 36 km around! This made for fun biking and hiking opportunities. The food was a little bit disappointing. My husband and I were expecting a wide variety of tropical fruits and fresh vegetables. The only fruits available this time of year are bananas, papayas or paw paws, and oranges. The people are very friendly and laid back which makes for a nice welcoming place for a holiday. The Cook Islands are owned by New Zealand and New Zealand Air offers a free stop over when traveling to/from New Zealand and the US. I am happy to come back to Seattle in the summer and enjoy our many delicious fruit and vegetable options!

The Verdict on Trans Fatty Acids
A recent report from the Institute of Medicine concluded that no level of trans fatty acids is safe.

The report is likely to lead the US Food and Drug Administration (FDA) to go ahead with stalled plans to order manufacturers to disclose the trans fatty acid content of foods on packaging.

An expert panel at the Institute of Medicine issued a detailed review of research into trans fatty acids, the class of fat found in abundance in stick margarine, hydrogenated vegetable shortening and foods that contain them.

Though the panel had the option to declare a safe upper limit of daily trans fatty acid consumption, it declined to do so. "It is recommended that trans fatty acid consumption be as low as possible while consuming a nutritionally adequate diet," the report concludes.

Trans fatty acids are known to increase blood levels of low density lipoprotein (LDL), so-called "bad" cholesterol, while lowering levels of high density lipoprotein (HDL), known as "good" cholesterol. A blood profile containing high LDL and low HDL is a strong risk factor for heart disease.

Trans fatty acids are common in foods containing shortening, including pastries and fried foods, and are found in lower levels in dairy products and meats.

The FDA proposed ordering the labeling of trans fatty acid levels on food packages in 1999 but held off finalizing the regulation until the Institute of Medicine issued its report. The agency is likely to go ahead with a rule ordering the labeling, according to press reports.

The Center for Science in the Public Interest first petitioned the FDA for the labeling changes in 1994. Margo Wootan, the group's director for nutrition policy, said in a statement that the agency should now require manufacturers to display trans fatty acid values next to saturated fat levels.
From Reuters Health 07/02

Acceptance leads to success
In last month’s newsletter, we mentioned the importance of noticing the messages you tell yourself in your head. That self-talk is very powerful and can be a positive or negative force in your life depending on the messages you are giving yourself. Many of us berate ourselves because we believe that we will not change unless we yell at ourselves to do so.

Yet one of the greatest gifts anyone can give to themselves is the gift of self-acceptance. Self-acceptance is not about being loving and happy only when you've reached your goal. It is accepting yourself, your actions, and your body exactly as they are NOW. Acceptance is unconditional appreciation and support for who you are at this very moment -- even those parts you'd like to eventually
change.

It seems a radical concept to even consider accepting those parts of yourself that you want to change. Many people falsely believe that if
they accepted themselves as they are, they wouldn't change. Or worse, that they would no longer work towards becoming more of who they want to be. This couldn't be farther from the truth. It takes the willingness to have acceptance before one can face the truth of what
is, and only then can lasting change occur.

Learning to have compassion for yourself, without judgment, is a difficult task to undertake. It means letting go of blame, and it involves the willingness to see yourself in a different way. It means being willing to entertain the idea that being harsh and critical of ourselves is not motivating . . .will not create peace or happiness . . . and will not go away by itself.

For the next week, each time you catch yourself engaged in negative self talk – say out loud or quietly STOP. See if you can rephrase that negative thought into a more positive or neutral one. For example, if you are on the treadmill and telling yourself “ I am so pathetic – I am so out of shape!” STOP and then rephrase that thought into something you might say to your best friend like “ I am so proud of myself for being on the treadmill right now. I am working on developing my exercise habit and I made a great choice to exercise instead sitting on the couch.”

Changing your self-talk takes time and practice but it is so important for your success to be your own best advocate instead of your own worst enemy!

Recipe of the Month
Multigrain Scones

These delicious scones are high in fiber and low in saturated fat. You can add a cup of walnuts for added crunch!

Makes 10 Scones

1 egg
1/2 cup sugar
5 tablespoons expeller-pressed canola oil
1/8 teaspoon lemon zest
1/2 cup oatmeal, not instant
1/4 cup wheat bran
1 1/2 cups unbleached white flour or whole wheat pastry flour
2 tablespoons millet
2 tablespoons poppy seeds
1/2 teaspoon salt
1 tablespoon baking powder
1/2 teaspoon cinnamon
1/2 cup non fat milk or soy milk

Zesty Lemon Topping:
3 tablespoons freshly squeezed lemon juice
1/4 cup confectioners' sugar

Preheat oven to 375°F.
Whisk the egg, sugar, and oil together in a bowl.
Mix the lemon zest and all of the dry ingredients together in a separate bowl and stir with a wooden spoon until all of them are evenly dispersed throughout. Slowly add the dry ingredients into the egg, sugar, and oil, and mix to create a thick dough.

Add the milk and mix well. Lightly grease a baking pan.

Scoop up tablespoonfuls of the dough and drop them one by one in mounds onto the baking sheet, leaving 2 inches of space between. You should have about 10 scones. Bake for 15-20 minutes, just until the crust is barely golden brown and the dough is dry. Remove from the oven and let cool for 10 minutes.

With a fork mix the Lemon Topping ingredients until the sugar is completely melded in. Drizzle 1 tablespoon ever each scone.

This recipe is adapted from The Healthy Kitchen - Recipes for a Better Body, Life, and Spirit by Andrew Weil, M.D and Rosie Daley (Knopf)

Favorite Food of the month
Tempeh is a fermented soybean product, which is an excellent source of protein and contains unsaturated fat which is great for your heart. It also has a meaty texture and is more popular with people who do not like the texture of tofu. It is a delicious way to include some soy in your diet. You will find it in the refrigerator in the natural foods section of most grocery stores. The easiest way to prepare tempeh is to chop it into cubes and marinade it in your favorite meat marinade. Then add the tempeh cubes to a stir-fry instead of chicken breast or pork.

In next month’s newsletter, we will be sure to include one of our favorite tempeh recipes so you can experiment with it further.

Try it and let us know what you think!

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!

· You can still register for our 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 www.discoveru.org

· We are teaching a variety of summer nutrition classes at community centers on the Eastside. Join us for a Return to Slender class on August 6th or Five-A-Day classes later in the month. For information on class dates and times, call (425) 899-3000 or call us at (206) 551 3407.

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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