Nutrition News

August 2001

Hi there!

We hope you have had time this month to bask in the glorious sunshine.

It certainly makes it easier to get our exercise, and we are having no problem asking people to eat more fruits and vegetables. Who could turn down the berries, nectarines and melons that are in season right now!

Read on for some interesting weight management research, the new National Cholesterol Guidelines, our favorite product of the month, and a delicious recipe perfect for warm weather. Also, check out our upcoming events - we hope to see you there!

We love your feedback so email us your comments or any nutrition news you have to share.

Take care,
Sandi and Kathleen

New cholesterol guidelines
One of the most important things you can do for your health is to know your cholesterol numbers and to understand what they mean.
The new guidelines are available at:
http://www.nhlbi.nih.gov/health/
public/heart/chol/wyntk.htm

Some of the changes include:

• Optimal LDL cholesterol is below 100mg/dL
  
• Optimal HDL cholesterol is above 40mg/dL
  
• Total cholesterol should be below 200mg/dL
  
• Triglycerides should be below 150mg/dL
  

There is a lot you can do in terms of diet, exercise (and medication if necessary) to ensure that your numbers are within the ideal ranges. Please email us if you need more information in this regard.

Latest Weight Management Tip
Research indicates that drinking your calories does not affect your appetite in the same way as food does. If you drink a 300-calorie smoothie, you will not necessarily eat 300 less calories at you next meal.

Your body does a much better job of compensating for calories you eat - if you snack in the late afternoon, you will probably eat fewer calories at dinner.

So chew your calories - don't drink them!

Product of the Month
We are big fans of Boca Burger Crumbles!
You will find this product in the freezer section of most grocery stores.

It is precooked and crumbled soy protein and you use it in any recipe that calls for ground beef. It saves you a significant amount of calories, and saturated fat - and it is a great way of incorporating soy into your diet. And the best part is that the committed meat eaters in your family will not even notice the difference!
Try it and let us know what you think.

Recipe of the Month
Beans are a wonderful food. They are high in soluble fiber, which helps to lower your cholesterol and stabilize your blood sugar. They are low in fat and do a great job of filling you up
Make this super easy salad, eat and enjoy!

White Bean Salad Serves 4-6
1 15-ounce can white beans, drained and rinsed
1 small red pepper, diced
½ cup finely chopped fresh parsley
1 lemon, juiced (2-3 tablespoons)
2 teaspoons balsamic vinegar
¼ teaspoon garlic powder
¼ teaspoon black pepper

Combine all ingredients in a large bowl. Let stand 10-15 minutes before serving.

From Fat Free and Easy by Jennifer Raymond

NutritionWorks Upcoming Events
· Soy Delicious - come and learn about the amazing benefits of soy and how to incorporate it into your life. Taste soy foods you may not have tried before.

Wednesday 19 September 6:30-7:45pm $5 fee
Body in Balance Inc On Main, 515 Main Street, Downtown Edmonds

· Food Allergies and Intolerances - learn the difference between allergies and intolerances, how to work out which you have, and then how to enjoy your food despite your dietary restrictions.

Monday 22 October 6:30-7:45pm No fee
Sno Isle Co-op in Everett

· Whole Foods Market Grocery Shopping Tour - learn how to make heart healthy food choices and find some new and exciting options in this wonderful natural foods store.

Wednesday 23 October 9:30-11:30am $5 fee
Whole Foods Market, corner 65th St and Roosevelt in Seattle

Please email us for more details and to register.
NutritionWorkSeattle@hotmail.com