Nutrition News

December 2002

In this issue:

• NutritionWorks Open House – You’re Invited!
• S.M.A.R.T Goals for the New Year
• Popeye was Right! Eat Your Spinach (and Kale)
• Book of the month: Nourishing Wisdom by Marc David
• Recipes of the Month: Broccoli Spinach Soup and Caro’s Wild Lunch
• Favorite Product of the Month – Organic Nonfat Plain Yogurt
• NutritionWorks upcoming events and happenings

Hello and Happy Holidays!

We hope you are enjoying this holiday season. With the New Year around the corner, we’d like to invite you to take some time and reflect on the past year. Take some time to appreciate the gifts in our lives, accomplishments, and changes you’ve made. Often we focus on what we need to work on in the upcoming year, however we’d like to invite you to honor yourself and the growth in the past year before diving into those New Years Resolutions.

We, at NutritionWorks, would like to take this opportunity to say how much we appreciate all of you. We feel so fortunate to be doing the work we love. We consider it a true privilege working with you, our clients. and witness the incredible courage it takes to make lifestyle changes and allow growth. We continue to enjoy the rewards and challenges of the business and welcome our continued work you!

So a heartfelt THANK YOU to all of you!

Kathleen and Sandi

Reminders and Updates:

• Last minute gift certificates are available at NutritionWorks, please call or email in your order.
• Visit the bookstore at NutritionWorks for a great selection of Cookbooks and Nutrition books as gift ideas.
• We are happy to offer phone consults when it is difficult to come into the office in person. We have found this to be very helpful in times when clients would have otherwise missed an appointment or when traffic and/or time becomes too difficult to make it in.
• Check out the news story KOMO-TV did on healthy eating through the holidays after interviewing Kathleen.
• Thank you Aviva Furman, our nutrition intern, again for the wonderful work on the newsletter for NutritionWorks.

NutritionWorks Open House
You are invited to come celebrate our new office space at our Open House on Monday, January 6th from 4-7 PM. Refreshments provided and for those of you wanting some more fun…a raffle! All are welcome so come by and visit!

S.M.A.R.T Goals for the New Year
Setting New Year’s resolutions is an annual tradition for many of us, and resolutions often involve nutrition and exercise. We have the best intentions. However, many New Year resolutions get broken before February even appears on our calendars. Changing our patterns can take time, and may involve setbacks. It’s important to not get discouraged, be patient with yourself, and seek support.

Here are some S.M.A.R.T ideas for goal setting for the New Year from the Sensible Nutrition Connection.

S = sensible
Rather than setting a goal such as "I will eat perfectly and avoid all fat", perhaps we need to be sensible and understand that eating perfectly is impossible and avoiding fat is not ideal.

M = measurable
Rather than setting a goal such as I will eat a high fiber diet", we need to add a measurability factor. Perhaps use: "I will aim to consume at least 25 grams of fiber daily"

A = achievable / attainable
Rather than setting a goal such as "I will lose weight", try to focus on an action rather than a result. Perhaps try something like: "I will bring my lunch to work three days per week." (Which can help you lower your fat and calorie intake and therefore help you to lose weight.) The goal is healthy meals and the benefit is weight loss.

R = realistic
Rather than setting a goal such as "I will never eat dessert", try to be realistic. Perhaps use: "I will choose low-fat desserts".

T = time oriented
Rather than setting a goal as "I will eat low-fat desserts, try something like "I will choose a low-fat dessert three times per week"

Popeye was Right! Eat Your Spinach (and Kale)
A recent study from the Carotenoid & Health Lab at Tufts University gives us yet another compelling reason to be eating those dark leafy greens. The study involved the phytonutrient lutein, a substance that protects against degeneration of the macula, the leading cause of blindness in older adults. Lutein, which is an antioxidant, protects cells from free radical damage and also seems to be helpful in protecting against cancer. It is present in dark leafy greens, broccoli, and corn. It is also found in egg yolks because of the corn, which is fed to chickens. Interestingly, the color of lutein is yellow, but the chlorophyll in the dark leafy greens usually masks it.

Some people prefer getting their lutein from supplements rather than food. Dr. Elizabeth Johnson at Tufts University compared the effectiveness of lutein in supplements with lutein from food sources. Subjects were fed 6 milligrams of lutein daily, from spinach, eggs, or supplements. The subjects were given each lutein source for 9 days. The concentration of lutein in their blood was measured to see how much was being absorbed. The increase of lutein in the blood with spinach was more than 40% higher than with supplements. Dr. Johnson remarked that not only is lutein absorbed more effectively from food, it is also more economical. She states that spinach is 50 times cheaper than lutein capsules. It tastes better too. For a delicious soup high in two sources of lutein, try out our recipe of the month: Broccoli Spinach Soup. Lutein is fat soluble, so a little fat helps with its absorption.

Amounts of lutein in ½ cup servings
Kale, cooked 10mg
Collard greens, cooked 7.7mg
Spinach, cooked 6.3mg
Broccoli, cooked 1.7mg
Brussels sprouts, cooked 1.7mg
Corn, cooked 1.2mg

Book of the Month
Nourishing Wisdom: A Mind/Body Approach to Nutrition and Well-Being
by Marc David

This is not your usual nutrition book. It is a thought provoking exploration of the role that food plays in our lives. It is not about calories, vitamins and minerals, but rather about the psychology of food and our relationship to it. It is a practical book. At the end of each chapter, there are questions and exercises that you can use to deepen your own exploration of these fascinating issues. This book encourages us to remember eating as a basic way to nourish ourselves.

This is what Dean Ornish says about the book: “Marc David eloquently describes the importance of addressing the emotional and spiritual aspects of our lives in order to truly nourish ourselves.” See what you think. You can order this book through NutritionWorks Online Bookstore.

Recipes of the Month
Broccoli Spinach Soup
Serves 4.

This creamy delicious soup is rich is vitamins and phytonutrients. Cardamom, nutmeg and lemon juice give it an elegant flavor.

2 T. extra virgin olive oil
1 small onion, diced
1 leek, well rinsed and sliced thinly
1 carrot, peeled and diced
3 cloves of garlic, minced
1 head of broccoli (about 2 pounds)
2 T. fresh Italian parsley, chopped
4 cups of vegetable or chicken stock
1 bunch of spinach (about ½ pound)
1/8 teaspoon of cardamom
1/8 teaspoon of ground nutmeg
salt and freshly ground pepper to taste
2 T. fresh lemon juice

1. In a soup pot, sauté onions, leeks, carrot and garlic over low heat for about 10 minutes.
2. Meanwhile, prepare the broccoli: peel the stems with a vegetable peeler, and then slice thinly. Chop the florets.
3. Add the broccoli, stock and parsley to the wilted vegetables. Bring to a boil, reduce the heat, and then simmer for 25 minutes.
4. While the soup is simmering, prepare the spinach. Wash the leaves and remove any tough stems.
5. Add the spinach leaves to the soup. Stir in cardamom, nutmeg, salt and pepper. Cook 1 minute longer.
6. Allow to cool slightly, and then purée the soup in a blender.
7. Return the soup to the pot to reheat. Add the lemon juice just before serving.

This recipe was adapted from The New Basics Cookbook by Julie Rosso and Sheila Lukins.

And thank you Caro for submitting the following simple and nutritious recipe. It takes only 2 minutes to prepare. Can’t get much quicker than that!

Caro's Wild Lunch
Serves 2 as a main dish

1.5 cups cooked wild rice (Trader Joe’s carries pre-cooked vacuum-packed wild rice)
1 cup firm beans of your choice (Try Westbrae organic heirloom beans)
1/3 cup chopped green onions
1 Tablespoon Trader Joe's Sesame Miso salad dressing.

Combine all ingredients in a bowl with a lid, shake for 30 seconds and enjoy.

Product of the Month – Organic Nonfat Plain Yogurt
Our product for this month is organic nonfat plain yogurt, with two brands to chose from: Horizon and Trader Joes. Both of these yogurts have such a delicious creamy texture that it’s hard to believe they have absolutely no fat. How do they do it? Pectin is the thickener.
Buying plain yogurt in the 32-ounce size is versatile and economical. If you like the light tart flavor, enjoy it without any additions. If not, there are many ways to dress it up. Here are some ideas:

• Combine with diced fresh fruit, such as apples or pears and a little cinnamon.
• Add frozen blueberries and a touch of sweetener such as stevia, honey or maple syrup.
• Add chopped dried fruits and nuts, such as dried cherries and pecans.
• Blend with fresh or frozen berries, vanilla extract, and sweetener; drink as a smoothie.
• Combine with chunky organic applesauce.
• Have as a topping for a bean burrito.

Or you can try some of the recipe suggestions from Horizon: Blackberry Yogurt Pie or Four-Grain Yogurt Pancakes.

Yogurt is a nutritious food in many ways: it is full of calcium, riboflavin and protein. In addition, these yogurts have live cultures that help maintain the ‘good’ bacteria in your digestive tract. This is especially important if you are taking a wide-spectrum antibiotic. Give these yogurts a try and let us know your ideas for ‘dressing them up’.

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

• January 6 from 4-7 PM. NutritionWorks Open House. Visit our new office. Enjoy refreshments and enter a raffle.
• January 13 from 6:30-8:30 PM. The Okinawa Program. Taught by Sandi and Kathleen. Based on the best selling book about the residents of Okinawa, the healthiest and longest living population in the world. Register on-line through Discover-U.
• January 28 from 6-8. Evergreen sponsored talk on Eating Disorders. This class is an informational discussion on eating disorders. To register please call (425) 899-2660.

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