Nutrition News

July 2003

In this issue:

• Jessica Hope Putnam is here!
• Welcome to Yoko Huey
• Foods labels now required to include trans fat content
• New blood pressure criteria for adults
• Healthy eating saves on future healthcare costs
• Recipe of the Month: Cool Cream of Potato Soup with Leeks and Greens
• Product of the Month: Small Planet Organic Garlic and Herb Tofu
• From the Bookstore: The Solution by Laurel Mellin MA RD
• NutritionWorks upcoming events and happenings

Jessica Hope Putnam is here!
On Friday July 18th at 1:20pm, Jessica Hope Putnam arrived! She weighed in at 6#8oz, has a head full of hair and is absolutely gorgeous. Kathleen is doing well and she and Mike are just thrilled to bits with their new addition. Thank you to so many of you who have been calling and emailing to express good wishes and congratulations to Kathleen and family.

Read on for an introduction to one of our new counselors, Yoko Huey. We are excited to have Yoko on site with us, and know that you will be most impressed when you meet her.
We have some great classes coming up in August– we hope to see you there if your summer plans allow.

Have a wonderful month in this glorious sunshine!

Kathleen and Sandi

Welcome to Yoko Huey M.A.
Yoko is a registered counselor with the State of Washington, certified hypnotherapist and energy therapist with a focus on body/mind/spirit connections.

She received her Masters degree in Applied Behavioral Science from LIOS/Bastyr University. She was certified as a clinical hypnotherapist from Everett Community College.
Besides her private practice, Yoko also works at Pathways For Women YWCA in Lynnwood as a mental health counselor.

She specializes in weight loss, phobias, anxiety and peak performance. Yoko uses an energy psychology technique called Emotional Freedom Techniques, a form of psychological acupuncture without needles. She integrates conventional talk therapy with hypnotherapy and this innovative energy therapy.

Feel free to email Yoko at yokohuey@hotmail.com for more information or to schedule an appointment.

Food labels now required to include trans fat content
Health and Human Services Secretary Tommy G. Thompson announced that food labels will be required to list the amount of unhealthy trans fatty acids, or trans fat, to give consumers better information when choosing their foods.

The new requirement through the Department's Food and Drug Administration (FDA) will mean that manufacturers of most conventional foods and some dietary supplements will have to list in the Nutrition Facts panel the trans fat content of the product, in addition to the information about its overall fat content and saturated fat content.

The additional information will give consumers a more complete picture of fat content in foods -- allowing them to choose foods low in trans fat, saturated fat and cholesterol, all of which are associated with an increased risk of heart disease. Reducing the intake of trans fat and saturated fats is recommended by the Federal Dietary Guidelines for Americans.

Under the new FDA regulations, by Jan. 1, 2006, consumers will be able to find trans fat listed on food nutrition labels directly under the line for saturated fat. The new information is the first significant change on the Nutrition Facts panel since it was established in 1993.

The new labeling reflects scientific evidence showing that consumption of trans fat, saturated fat and dietary cholesterol raises low-density lipoprotein (LDL) cholesterol ("bad" cholesterol) levels that increase the risk of coronary heart disease. Nearly 13 million Americans suffer from coronary heart disease, and more than 500,000 die each year from causes related to coronary heart disease.

Trans fat occurs in foods when manufacturers use hydrogenation, a process in which hydrogen is added to vegetable oil in order to turn the oil into a more solid fat. Trans fat is often but not always found in the same foods as saturated fat, such as vegetable shortening, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, salad dressings, and other processed foods.

"Trans fat, like saturated fat and dietary cholesterol, raises LDL "bad" cholesterol levels in the blood, which increases the risk for heart disease," said Dr. Claude Lenfant, director of NHLBI. "It is therefore desirable to have food labels display all the information that can help consumers choose foods low in saturated fat, trans fat and cholesterol as part of a healthy diet."

Until all labels include trans fats, our recommendation at NutritionWorks is that if you see hydrogenated or partially hydrogenated oils on the ingredient list, put the product back on the shelf and choose a substitute that does not contain hydrogenated oils. We may be getting trans fats in foods when we eat out, so it is a great idea to carefully scan the labels of the foods that you are bringing into your home and eating consistently.

Source: www.fda.gov or http://www.hhs.gov/news/press/
2003pres/20030709.html

New Blood Pressure Criteria for Adults
An expert committee of the National Heart, Lung and Blood Institute has issued new blood pressure guidelines based on more than 30 clinical studies from the past six years. The findings underscore the importance of keeping blood pressure as low as possible. A compelling outcome of the research review was the realization that damage to the arteries starts at blood pressure levels previously considered to be normal, as low as 120/80.

The new guidelines are as follows:

• Normal less than 120 over less than 80
• Prehypertension 120-139 over 80-89
• Stage 1 hypertension 140-159 over 90-99
• Stage 2 hypertension 160 and above over 100 and above

In next month’s newsletter, we will be addressing some ways to lower blood pressure with food and exercise. In the meantime, feel free to contact us at NutritionWorks to assist you with an individualized plan for blood pressure reduction.

Source: Environmental Nutrition, July 2003. Journal of the American Medical Association, May 21, 2003

Healthy Eating Saves on Future Health Costs
Eating plenty of fruits and vegetables in middle age may lead to lower healthcare costs later in life, according to research reported on Monday.

With 20 percent of the U.S. population estimated to be 60 or older by the year 2030, the potential to contain healthcare costs by adopting a healthy lifestyle and eating habits earlier in life has important implications for future containment of escalating healthcare costs, the study investigators note.

The researchers found that middle-aged men with the highest intake of fruits and vegetables (at least 42 cups per month) had the lowest total annual Medicare charges ($11,416) later on in life and the lowest charges specifically related to heart disease.

In contrast, the men with the lowest intake of fruits and vegetables (fewer than 14 cups per month) had the highest total annual Medicare charges ($14,655). The men in the middle group (14 to 42 cups per month) had total annual Medicare charges of $12,622.

These findings were independent of several cardiovascular risk factors, such as obesity, cholesterol, blood pressure and smoking.

The researchers stated that this study has showed for the first time that healthy eating is not only related inversely to disease, but also inversely related to healthcare costs in older age.

This study builds on a previous study previously conducted by the same researchers that showed that the level of health risk factors during middle age or younger is associated with healthcare costs later on in life.
So eat those veggies – it may save you money as well as increase the quality of your life!

Source: Reuters Health, June 2003

From the Bookstore
The Solution by Laurel Mellin MA RD
The Solution was developed at UCLA San Francisco School of Medicine, and it focuses on the mastery of personal development skills to assist with weight loss and healthier living. The skills it develops include self-nurturing, setting limits and body pride. These skills assist us in moving away from relying on external comforts (like overeating, smoking and alcohol abuse) to relying on internal comforts instead.

Many of us never learned to nurture ourselves and/or to effectively set limits for ourselves. Laurel Mellin presents these issues as the root causes for emotional overeating for many people.

The book is practical and user friendly and leads the reader through a series of mental exercises that, if practiced consistently, can lead to significant improvements in health and quality of life.

We have found many useful points in Laurel Mellin’s work and we encourage you to read the book if you have been battling with emotional overeating or have been using external, rather than internal comforts more often than you would like.

You can order The Solution through NutritionWorks Online Bookstore.

Recipe of the Month
Cool Cream of Potato Soup with Leeks and Greens
6 to 8 servings
A delicious cool soup for hot summer days. Make sure to rinse the leeks and the greens very thoroughly—even a small amount of grit can ruin a good soup!

6 medium potatoes, peeled and diced
2 medium onions, chopped
2 cloves garlic, minced
1 tablespoon olive oil
2 tablespoons water
2 to 3 medium leeks, white and palest green parts only, chopped and rinsed
1/2 cup finely diced red bell pepper
1/2 medium head dark green lettuce, cut into thin shreds
1 cup organic low-fat plain yogurt or soy yogurt
2 cups organic low-fat milk, rice milk, or soymilk
2 tablespoons minced fresh dill, optional
1 to 2 teaspoons good quality curry powder, to taste
Salt to taste

Combine the potatoes, onions, and garlic in a large soup pot with enough water to cover. Bring to a simmer, then simmer gently, covered, until the potatoes are quite tender, about 25 minutes. Remove from the heat and let cool to room temperature.

About an hour or two before serving, heat the oil in a wide skillet with the water. Add the leeks and "sweat" them, covered, for 5 to 10 minutes, or until wilted, stirring occasionally.

Add the red pepper and greens, then cover and steam until the greens are tender, stirring occasionally. This will take from 5 to 10 minutes, or slightly more, depending on the variety of the greens and the thickness of the leaves. Add a bit more water if necessary to prevent sticking.

While the greens are steaming, transfer the potato-onion mixture, with its liquid, to a food processor or blender and puree until smooth. Return to the soup pot. Once the leeks and greens are done, stir them into the soup pot.

Stir in the yogurt and milk. If the soup is too dense, add a small amount of water. It should have a medium-thick consistency. Season to taste with fresh dill if desired, curry powder, and salt, then cover and chill for an hour or two before serving, unless you prefer serving the soup at room temperature.

Calories: 244; Total fat: 7 g; Protein: 6 g; Carbohydrate: 38 g; Cholesterol: 5 g (0 g for nondairy version); Sodium: 72 mg

From www.vegkitchen.com

Product of the Month
Small Planet Organic Garlic and Herb Tofu
Yes, we are going to dare and put tofu on our product of the month this month! We both love this product in salads and many other dishes. The texture is firm and the flavor is very unique. It works great crumbled in salads instead of feta cheese. We know that many have had "bad experiences" with tofu but want to try to peak some interest! Tofu's texture is often one of the reasons people dislike it. Some like the soft silken tofu (great for smoothies and blenderized items) and others like the firm (perfect for salads and marinating for main dishes). The key to the taste is how it is prepared. In this case, the manufacturers have done it for us! We also appreciate the logo Small Planet uses "The Micro-Brew of TOFU". Other flavors include "hot", "vegetable", and "curry". Enjoy!

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

• Sandi will be teaching a cooking and nutrition class with chef Chris Lueck at Whole Foods Market in Seattle on Monday July 21st from 6-8pm. Delicious food will be provided. To register, please call (206) 386 2502
• We are teaching a very informative class called “Arthritis and Diet” at Brittany Park on July 28th from 2:00-3:00pm. To register, call (425) 899 2660
• We are again teaching our popular class called “Mediterranean Lifestyle” at the Swedish Ballard campus. The class is on July 30th and snacks will be provided. To register, call (206) 386 2502.
• Join us for a class called “Blood Pressure and Nutrition” at Kirkland Senior Center on August 6th from 12:45-2:00pm. To register, call (425) 899 2660
• We are teaching an interesting class called “Nutrition for Seniors” Brittany Park on August 11th from 2:00-3:00pm. To register, call (425) 899 2660
• Join us for a new class called “The Zone Made Easy” at Discover U in Northgate. The class is on August 25th from 6:30-8:30pm. To register, call (206) 365 0400 or register online at www.discoveru.org

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