Nutrition News
September 2001
Hi
there!
Yesterday
was the first day of fall…hard to believe considering the amazing
weather we are having. The sunshine feels particularly comforting
right now as we try to slowly move forward from the recent tragic
events. We hope that your family and friends are safe, and we pray
that our leaders will act with wisdom and that peace will very soon
prevail.
Read
on for some interesting facts about men and osteoporosis, 5 reasons
why beans are a wonder food, our favorite product of the month,
and a delicious recipe to welcome the start of Fall. Also, check
out our upcoming events - we hope to see you there!
We
got some great feedback from the last newsletter - thank you! We
love your feedback so continue to email us your comments or any
nutrition news you have to share.
Take
care,
Sandi and Kathleen
Men
and Osteoporosis
Tufts
University Health and Nutrition Letter recently reported that a
man over 50 has a greater chance of suffering a fracture as a result
of osteoporosis than of being diagnosed with prostate cancer. But
osteoporosis continues to be viewed solely as a disease of women
- even among doctors. Its important for men to be aware of red flags
for the disease such as loss of height, changes in posture and sudden
back pain. Men, like women, should do all they can to prevent osteoporosis.
Avoid smoking and excessive alcohol intake, consume sufficient calcium
and vitamin D, do regular weight-bearing exercise, and incorporate
resistance training (i.e. weight lifting) in your exercise routine.
Please email us if
you need more detailed information to assist in osteoporosis prevention.
5
Good Reasons to Eat Beans
We
often refer to dried beans as "magic" foods because they
have so many health giving properties. If you don't have time to
soak and cook them, just eat them out of a can (rinse well before
using to get rid of the excess salt). Throw them on salads, in soups
and in stir fries…just try to eat at least ½ cup every
day!
And
if gas is a problem, introduce beans gradually into your diet, try
them mashed as in bean dips or pureed soups…and buy some Beano
to chew at the same time as you eat your beans. It works wonders!
- Beans
are high in soluble fiber which decreases LDL cholesterol.
- Their
high protein and fiber content also helps to stabilize blood sugar
levels.
- They
are great for maintaining regular bowel function.
- They
are a dream for weight loss because they are filling, but are
low in calories.
- They
are an excellent source of vitamins and minerals.
Product
of the Month
Tozy's
Tofu Pate has become a staple in our households! It is tofu based
but tastes like egg salad. It is great as a spread, a dip, or as
a filling for deviled eggs. This is a good way to increase the soy
in your diet…and it tastes delicious!
The lite version is low in fat and comes in mild and spicy versions.
You can find this product at natural foods stores like Whole Foods
Market in Seattle.
Try
it and let us know what you think.
Recipe
of the Month
This
is a wonderful soup that is so quick and easy to prepare. Serve
it with some hearty wholegrain bread for a simple meal.
Tomato
Soup Serves 6-8
1 small onion, chopped
3 celery stalks, sliced
1 28-ounce can crushed or ground tomatoes
2 ½ tsp honey or other sweetener
½ tsp paprika
½ tsp basil
¼ tsp pepper
3 cups soymilk
½ tsp salt
Combine
the onion, celery, tomatoes, sweetener, basil, paprika and pepper
in a pot. Cover and simmer 15 minutes, stirring occasionally.
Transfer
to blender in small batches and process until very smooth, adding
some of the soymilk to each batch. Add salt to taste, then return
the soup to its pot and heat it over a low flame until its steamy.
From Fat Free and Easy by Jennifer Raymond
NutritionWorks
Upcoming Events
· 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 17 October 9:30-11:30am OR
Wednesday 24 October 9:30-11:30am $10 fee
Whole Foods Market, corner 65th St and Roosevelt in Seattle
Please
email us for more details and to register.
NutritionWorkSeattle@hotmail.com
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