Nutrition News

Fall 2007

We appreciate your interest in reading the NutritionWorks newsletter.  Much has happened since our last newsletter only a few months ago.  First, some wonderful news to share: Sandi had her beautiful healthy baby girl on June 24, named Miriam Hannah Kaplan.  You can expect to see Sandi back in the office in September.  On a totally different note, we are also working hard to be able to launch our very own nutrition bar by the end of this year.  Despite the numerous brands on the market, there seems to be a real lack of balanced healthy bars that actually taste good, so we thought, “Why not create our own?”  We’re excited and scared – and we’ll be asking for your support in the near future to help us spread the word by telling your friends and family.  We’ve never done anything quite like this!

Also, we were amused to learn that we were named Citysearch’s 2007 “Editorial Winner” for Best Nutritionist.  Frankly, we’re not really sure how the voting works but we feel happy for the honor regardless!

As always, we value your feedback on what you would most like to see in future NutritionWorks newsletters.  Thanks for reading!

Wishing you health and joy,
Sandi, Kathleen & Minh-Hai

In this issue:

• September Solutions Groups
• Nutrition News
• Empower yourself: Fat is not “socially contagious”
• Maximizing physical activity benefit for diabetes
• Vitamin D & blood pressure

• Favorite Product
• Deliciously Easy Recipe
• Favorite Produce In-Season

September Solutions Groups

Validated by independent research studies, the Solution is a proven method to help make lasting lifestyle changes.  Most conventional treatments target the thinking brain (neocortex), which is responsible for processing information, knowledge and providing insight.  However, research on Developmental Skills Training indicates that targeting the feeling brain (limbic system), responsible for processing emotions, stress and pleasure drives, is most effective in making lasting behavior changes.  It’s a myth that the facts alone will set you free – that’s why you can have a PhD in nutrition and still have an eating disorder.  What better way to promote health and balance than learning how to soothe from within and turn off the drive to reach for your unhealthy habits when you are stressed?  You can learn how to access these skills with Solutions training, whether that takes place in a group or through individual coaching.  We find doing this work both incredibly rewarding and humbling, as we see people truly transform and achieve their “sweetest fruit” in life.  For more information on this method, check out www.thepathway.org. 

We’re especially excited to introduce two brand new groups this Fall: the Weight Loss Intensive Group and the Solution for Couples Group. 

Solutions Group Start & Finish Dates:

Weight Loss Intensive: Fridays, 11AM – 1PM

Starts September 7 and ends November 3
$367 for 8-week series

Solutions Group: Wednesdays, 4-6PM

Starts September 5 and ends December 5
(No group on Oct. 31 or Nov. 7)
$550 for 12-week series

Solutions Group: Wednesdays, 6:30-8:30PM

Starts September 5 and ends December
(No group on Oct. 31 or Nov. 7)
$550 for 12-week series

Solutions Group: Thursdays, 6:30-8:30PM

Starts September 6 and ends December 20
(No group on 9/13, 9/27, 10/4, or 11/22)
$550 for 12-week series

Last Inch Group: Thursdays, 4-6PM

Kits 5 & 6 participants only
Starts September 20 and ends May 22
(3 weeks on, 1 week off cycle)
$550 for 24-week series

Couples Intensive: Sundays, 4-6PM

Starts September 30 and ends November 18
$550 per couple + $69.95 for materials for 8-week series

Nutrition News

Empower yourself: Fat is not “socially contagious”
Some of you may have seen the article published in both the Seattle Times and Seattle Post-Intelligencer last month regarding a new study that suggests having friends and family who are overweight may increase your risk of also becoming overweight – even if those social ties lived hundreds of miles away.  The study was originally published in the New England Journal of Medicine. 

It’s an intriguing find, no doubt, and reinforces how strongly our environment may influence our health and decisions.  As we all know, our challenging environment today has lots of powerful cues to encourage overeating all kinds of foods.  Since it’s not always possible to change your environment to lessen external cues to overeat, the best long-term solution is to make a commitment to increasing your awareness and mindfulness to your internal cues – so that you can practice regulating from within.  Make each decision to eat a conscious one, so that you’re never eating on autopilot.  There are all sorts of effective strategies to bring out that Intuitive Eater in you, so if you need support in this area, come see one of us so that we can discuss the specific ones that would benefit you most. 

Lastly, a wealth of studies indicate that maintaining lots of quality relationships (regardless of a person’s size) is health protective, slows down aging, benefits the brain and improves your quality of life and happiness.

Christakis NA, et al.  N Engl J Med. 2007 Jul 26;357(4):370-9.

Maximizing physical activity benefit for diabetes
We’ve known for several years now that the best treatment for diabetes type 2 involves three major components: nutrition therapy, physical activity and if needed, pharmacological treatment such as insulin.  Physical activity, in particular, is especially beneficial for decreasing insulin resistance, one of the underlying problems of diabetes type 2.  However, current clinical guidelines for this disease do not include detailed information on how to maximize exercise in order to best treat diabetes.  Researchers in the Netherlands aimed to provide more clear guidelines in a new study published in the Journal of Applied Physiology.  Below is a summary of their findings:

• Although the therapeutic benefit of physical activity is similar to nutrition and medication, it is still underutilized in treatment plans.
• Both cardio (such as brisk walking) and strength training seem to have equal therapeutic benefit for controlling diabetes.  Ideally, if deemed safe by the physician, incorporating both types regularly optimizes long-term blood sugar control.  However, strength training may be even more important than cardio for those who are older, due to a natural decline in muscle mass with age (a condition known as sarcopenia).  Diabetes can also accelerate sacropenia.  Increasing lean body mass through strength training is one of the best ways to increase insulin sensitivity (helping blood sugar control) and metabolism.
• It is recommended to not go more than two days in a row without physical activity on a consistent basis for those without many complications.
• Several factors should be considered in order to determine the best exercise plan for any individual including a person’s disease stage and complications, body composition, strength, and baseline aerobic fitness.
• A multi-disciplinary approach with various health professionals ensures the best long-term results and compliance. 

Praet SF, Van Loon LJ.  J Appl Physiol. 2007 Jul 26.

Vitamin D & Blood Pressure
New findings conducted by researchers in New Zealand link low vitamin D levels with high blood pressure.  After analyzing data involving 12,644 adults in the U.S., the link was found to be the strongest among those over 50.  The lowest vitamin D levels were found in non-Hispanic blacks, followed by Mexican Americans, and then non-Hispanic whites.  Deficiency has been linked to increased risk of several cancers, osteoporosis, multiple sclerosis, and depression.

Some experts consider vitamin D the “hottest vitamin” currently as increasing evidence indicate deficiency is higher than previously thought – up to one in every seven adults, and likely even higher in the Northwest.  Active vitamin D in the body is actually a hormone that plays a profound role in regulating our immune system.  Unfortunately, with the exception of vitamin D fortified foods such as most milks, there are few foods rich in vitamin D.  The body’s production of vitamin D is stimulated when bare skin is exposed to sunlight – approximately 15 minutes of sun exposure most days should meet D requirements.  However, cloud cover in northern latitudes (such as the Northwest) most months of the year compromises the body’s ability to make enough vitamin D, increasing the need for supplementation.  Some experts recommend increasing the current daily recommendation for vitamin D from 400 IU to 1000 IU.  Consider asking your doctor to check your level of 25-hydroxy vitamin D, considered the best test for assessing vitamin D status.  You want to know your status before supplementing with very high amounts, which can be potentially toxic. 

Scragg R, et al.  Am J Hypertens. 2007 Jul;20(7):713-9

Favorite Product to Try

Trader Joe’s Frozen Organic Brown Rice

We enjoy the nutty flavor of brown rice and as nutritionists, appreciate the benefits of whole grains on overall health.  Even so, we don’t always have the patience to wait for brown rice to cook when we want something super quick and easy.  That’s why we have to give big thumbs up to Trader Joe’s Organic Brown Rice – it takes only 3 minutes to cook in the microwave!  Sure, we were a little skeptical when we first picked up the green box in the freezer section, but we’ve been pleasantly surprised with the great taste and texture.  Heat up some protein and veggies with a little reduced sodium tamari sauce and you’ve got a balanced meal that will please the family in no time. 

Deliciously Easy Recipe

Pad Thai

Makes 6 cups
Time: 40 minutes to soak noodles, 15 minutes of preparation

8 oz. pad Thai (rice) noodles
1-2 Tbsp canola oil
1 cup shrimp (shelled) or chicken (you can substitute extra-firm tofu)
¼ cup catsup
1/3 cup white wine vinegar
1/3 cup fish sauce (you can substitute tamari, soy or oyster sauce)
3 tbsp sugar
2 cloves pressed or minced garlic
½ tsp cayenne (add more if you like it really spicy)
2/3 cup green onions, cut into 2-inch diagonal pieces
½ cup chopped cilantro
¼ pound (approximately 2 cups) fresh bean sprouts
Juice of 1-2 limes
3 tbsp chopped peanuts

Soak noodles in warm water for 40 minutes.  Drain.

Sauté shrimp or chicken in the oil until barely cooked.  In a separate bowl, combine catsup, vinegar, fish sauce, sugar, garlic, and cayenne.  Add sauce mixture to shrimp or chicken along with the softened noodles.  Stir and cook until noodles have absorbed all the liquid.  (Don’t overcook or the noodles will get mushy.)  Add onions, cilantro, and bean sprouts just before serving.  Sprinkle with lime juice and peanuts.  Serve.

From The Omega Diet by Artemis Simopoulos, MD and Jo Robinson

Favorite Produce In-Season

Seasonal produce have the most nutritional value and flavor and also tend to be more affordable.  Choosing locally grown fruits and veggies benefits both the body and the environment. 

Beets:  Toss slices or chunks of roasted or boiled beets with chopped blanched beet greens, feta cheese, roasted nuts or seeds and balsamic vinaigrette for a delicious beet salad.  Betacyanin, the compound that gives beets their rich purple color, has demonstrated cancer-fighting properties in a number of studies.  Another nutrient rich in beets is betaine, which helps support liver functions. 
Carrots:  Try blending carrots in a food processor or blender and add your favorite spices to make a delicious soup served warm or cold.  There’s actually no need to peel organic carrots - just conventionally grown ones, which are grown with pesticides and chemicals.
Cucumbers: Thinly slice these for a little crunch in your sandwich or slice them slightly thick for dipping in hummus or dressing.  Kids especially appreciate finger foods they can dip!
Eggplant: Early research on eggplants reveal they contain various plant compounds that help protect brain and heart cells.  Try adding cubed or sliced eggplant to your next stir-fry.  Another idea is to roast slices with olive oil and garlic, and serve with chopped fresh basil leaves.
Green beans:  Try steaming for 3-7 minutes for dinner, refrigerate leftovers, and add to your tuna nicoise salad for lunch the next day.  Young green beans are also the only type of beans that are safe to eat raw.
Peppermint: Mint leaves are available year-round but their flavor is best in the summer.  Add some fresh leaves to any fruit salad or yogurt dip for a nice flavor punch.  One of our favorite ways to enjoy mint leaves is in Vietnamese spring rolls or noodle dishes. 
Peppers:  Bell peppers are a great source of beta-carotene and vitamin C Red bell peppers are also rich in lycopene, a phytonutrient that may reduce the risk of certain cancers.  They’re also great on a veggie platter if you’re entertaining because they add a nice splash of color to any dish.
Plums: Both fresh and dried plums (prunes) have been the subject of numerous research studies due to their various antioxidant compounds.  Add some slices to your favorite whole grain cereal along with a tablespoon or two of nuts and a dash of cinnamon. 
Purslane:  This green leafy vegetable is a nutritional powerhouse rich in anti-inflammatory omega-3 fatty acids and vitamin E.  Add some sprigs to your summer salad for an interesting twist or eat them lightly steamed or wilted. 
Tomatoes: 
Zucchini: Add zucchini slices to any Mediterranean pasta dish or simply sauté with olive oil, garlic and fresh or dried oregano.

If your number one goal is to make sure that everyone likes and approves of you, then you risk sacrificing your uniqueness, and therefore, your excellence.
~ Author Unknown ~

Upcoming Events | About Us | Services | Location | Nutrition News | FAQ| Links | Testimonials |
Press Room | Contact Us | Home