Nutrition News

October 2002

In this issue:

• NutritionWorks is moving into new office space!
• NutritionWorks in Natural Health Magazine
• Problems with high protein diets – more than just theory
• Client question – good sources of potassium?
• Great easy read from NutritionWorks Bookstore
• Recipe of the Month: Stuffed Acorn Squash
• Favorite Products of the Month – Honey crisp apples and Healthy Way Sprouted Bread
• NutritionWorks upcoming events and happenings

Hello!
This has been a challenging month – with some excitement, as well as some profound sadness.
Kathleen and her family experienced a very difficult loss with the passing of her sister-in-law Carolyn. Thank you to those of you who have had Kathleen and her family in your thoughts and prayers.

Read on to discover some exciting NutritionWorks developments. We are moving and will be in our new offices on Nov 1st!

As the weather changes, different kinds of foods sound more appealing…give our recipe of the month a try and let us know what you think.
Also, take a moment this month to appreciate the changing leaves and the incredible Fall beauty around us. Go for a walk and feel the leaves crackle under your feet. Choose some seasonal vegetables like yams and winter squash – and enjoy!

We love hearing from you so your comments and feedback are always much appreciated.

Kathleen and Sandi

NutritionWorks is moving into new office space!
We are very excited to announce that NutritionWorks is moving into new office space on Nov 1st. All appointments from Nov 2nd onwards will be in the new office.

The new address is 10303 Meridian Ave N, Suite 300. Our phone numbers will be staying the same.

Sandi is at (206) 551 3407 and Kathleen is at (206) 356 0844.

The building is across the road from Northwest Hospital and is very near to North Seattle Community College. There is excellent access from I-5 and Hwy 99, and we are right on the bus route as well.

We have had a wonderful experience in our Greenlake offices, but we are happy to have the need to expand and our new offices will allow us to do that.

We will be letting you know the date of our open house very soon and we would love you to come by to see the new space.

Please check our website www.NutritionWorkSeattle.com if you need a map and/or directions.

NutritionWorks in Natural Health Magazine
Make sure you look at the October/November copy of Natural Health Magazine.One of the feature articles “How to Shop for Healthy Food” includes quotes from Sandi as she was interviewed for this article.

We have had clients calling and letting us know how excited they are to see our name in print! We were excited too!

Problems with high protein diets – more than just theory
Two of the risks associated with high protein diets are kidney stones and osteoporosis. A meticulously controlled new study suggests that these two risks are very real indeed for those following a high protein regimen like the Atkins diet.

A high protein diet triggers biochemical changes that set the body up for kidney stones and bone loss – and the process starts after just two weeks.

Volunteers were recruited to follow the Atkins diet (both the weight loss and the maintenance phases of the diet). The volunteers were monitored in a high-tech metabolic ward, where the scientists carefully tracked their food intake and measured different substances in their urine and blood.

What was found was that their urine had become markedly more acidic and there was a “striking increase” in the amount of acid their kidneys had to handle. The more acidic the urine (both a result of the high animal protein, and the very low carbohydrate content of the diet), the more likely kidney stones are to form.

The excess acid also promotes increased excretion of calcium. The investigators found that, not only did calcium levels in the volunteers’ urine rise dramatically, but also that the losses weren’t offset by increased absorption of calcium from food.

Our bodies need carbohydrates to function efficiently but remember that not all carbohydrates are created equal – whole grain, unrefined carbohydrates are very beneficial for our health and should be included in our diets on a daily basis!

Adapted from Tufts University Health and Nutrition Letter, October 2002
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Client question – good sources of potassium?
We have had a number of clients ask us about good sources of potassium. Potassium from food sources is important for blood pressure control and heart health.

We all know that bananas are an excellent potassium source but here are some others to try:

• 1 baked potato with skin 1,080 mg
• 1 baked sweet potato with skin 508 mg
• 1 cup plain low fat or non fat yogurt 531 mg
• 3oz cooked halibut 490 mg
• 3oz cooked tuna 484 mg
• 1 banana 467 mg
• ½ cup winter squash 448 mg
• ½ cup baked beans 376 mg
• ½ cup cooked kidney beans 357 mg

The Daily Value for potassium is 3,500 milligrams (mg).

Great book from NutritionWorks bookstore!
At NutritionWorks, we often talk about the importance of realistic lifestyle changes to help us achieve our goals. We don’t believe in “going on the diet” so you can “go off the diet”! We believe in working with you to help you overcome those roadblocks to your long-term success.

One of our favorite quick and easy reads is by Geneen Roth and it is called “When you eat in front of the refrigerator, pull up a chair”.

This book has short chapters suitable for before bed reading, and it is guaranteed to make you laugh while it imparts some wonderful messages about self-acceptance and the weight management struggle.

Order Geneen Roth’s book at our bookstore at www.NutritonWorkSeattle.com.

Enjoy and let us know what you think.

Recipe of the Month

STUFFED ACORN SQUASH
Serves 6

Vegetable oil spray
3 acorn squash
1 1/2cups cooked rice (brown or wild)
1/2 cup chopped, unsalted, dry-roasted walnuts
3/4 cup plain cracker crumbs (Barbara’s brand of crackers work well – they do not contain any hydrogenated oils)
1 medium onion, finely chopped
2 egg whites, slightly beaten
1/2 teaspoon sage
2 teaspoons chopped parsley
1/2 teaspoon freshly ground black pepper, or to taste

Preheat oven to 350° F. Lightly spray a baking dish with vegetable oil spray. Cut each squash in half and spoon out seeds. Set aside.

In a medium bowl, combine all ingredients except squash.

Place mixture loosely in squash halves. Place squash in prepared pan and cover with foil.

Bake 1 hour, or until squash is tender.

Calories: 241 Protein: 6 g
Carbohydrates: 44 g
Total Fat: 6 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 3 g
Cholesterol: 1 mg
Sodium: 246 mg

From American Heart Association Cookbook

Favorite Products of the Month

Honeycrisp apples and Healthy Way Sprouted Twenty Grain Bread

We are so excited about both of these foods that we decided to include them both!

Honeycrisp apples are our snack of the month. These apples are light red in color and have a sweetness as well as a tartness to them. One of our clients, Beth, introduced us to them and we’ve been buying them ever since. We have found them in Whole Foods Market, PCC, and Larry’s Market. They are crisp and delicious – enjoy!

Another one of our clients, Carolyn, made us aware of Healthy Way Sprouted Twenty Grain Bread, which is available at Costco. It has 4.5g fiber per slice and is made with only whole grains. Give your next sandwich a whole lot of nutritional punch with this tasty bread.

Beth and Caro - thanks for sharing these great tips!

NutritionWorks Happenings
We have another month packed with a variety of fun, informative nutrition classes. Below are a few highlights, but visit our website at www.NutritionWorkSeattle.com for a complete list of upcoming classes.

We are back at UW Experimental College teaching our Vegan Nutrition class on Nov 2nd from 2-5pm. For more information and registration call (206) 68-LEARN.

We are teaching our Mediterranean Lifestyle class at Swedish Medical Center on November 5th from 6:30-8:30pm. This is a fun class – you will get to sample foods, and will go home with new recipes to try to incorporate Mediterranean lifestyle principles into your own life. Call

We will also be teaching at One Sky Medicine in Seattle on Nov 13th from 12:15-1:15pm. The class is called Diets: what do they mean to me?
Call (206) 363 5555 to register for this fun and informative seminar.

We look forward to having you join us!

• Thank you to those of you with questions and suggested recommended topics. Continue to let us know if you have any questions.
• If you'd like to share experiences or successes with managing your health, favorite recipes, or newly discovered foods...we'd love to hear from you!
• If you know anyone who would like a nutrition/wellness presentation offered, please tell them about NutritionWorks!

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