Nutrition News

Happy Summer from NutritionWorks Summer 2004 In this issue:

• Hello from Sandi and Kathleen

• Are you concerned about your child’s weight?

• NIA – A revolutionary way to exercise

• Cosmetic fat reduction doesn’t improve health

• Need to feel fuller after meals?

• Are you tired during exercise?

• Recipe to try: Summer Quinoa Salad

• Favorite product: Ezekiel sprouted grain burger buns

• NutritionWorks upcoming events and happenings –also check out our recent press interviews and articles

Hello from Sandi and Kathleen
This is our favorite time of the year! Kathleen’s gorgeous baby Hope is about to have her first birthday – she certainly gets the medal for healthiest diet ever! It is inspirational to see how excited she is about fruit and vegetables! Sandi and her husband Mike are doing lots of tandem bike riding – wave if you see them pedaling past on the Burke Gilman trail! Check out our interesting articles on everything from a dynamic way to exercise to cosmetic fat reduction, try our delicious summer recipe, and take a moment to see if you can join us for any of our upcoming groups and classes. Read on, and enjoy every moment of this precious summer! Kathleen and Sandi Are you concerned about your child’s weight?
Kathleen has been certified as a Shapedown provider and is starting a weight management program at NutritionWorks for children, teens and their families.
We have had so many requests from clients and healthcare professionals to work with kids and teens that are battling with weight issues. We are very excited to be able to offer this individualized program to families. Shapedown was developed by faculty members of the University of California, San Francisco, School of Medicine and includes contributions from nutrition, exercise physiology, endocrinology, psychology, family therapy, adolescent medicine, family medicine and behavioral and developmental pediatrics. Children and teens in Shapedown enhance their self-esteem, improve peer relationships, adopt healthier habits and begin to normalize their weight within their genetic potential. Parents feel better about their parenting and about their child. The family becomes healthier and closer. The results of Shapedown go far beyond weight. Please call Kathleen at (206) 356 0844 for more information or to get your family started with an individualized plan for better health and weight management. NIA – A revolutionary way to exercise
Sandi and Kathleen have both participated in and love Nia classes! We asked Dara, a Nia teacher in the Seattle area, to share her love of Nia. Here is her story…we hope you’ll take a class and see what you think!Although I always wanted desperately to be athletic I was anything but. Always resolving that tomorrow would be the day that I would turn it all around, I made numerous attempts to establish a consistent exercise program – but all that was consistent was my smoking habit!I moved to Boulder and lived there for eight years and for the first five I sat on my porch, cigarette in hand and watched runners sprint past my house. In Boulder people ran, biked, climbed and hiked. I tried it all! I tried running, biking, climbing, gym memberships, roller blades and swimming. With each new idea I would quickly lose my motivation and I would quickly gain expensive equipment. I was beginning to believe that I just wasn’t one of those people. By “those people” I mean the ones who passionately looked forward to the Stairmaster, five mile runs and two hour yoga classes. In the summer 1999 one thing did finally shift in the health realm: I quit smoking. By December 1999 I had gained 20 pounds. I gained ten pounds from the change in metabolism that occurs when a long time smoker quits. I gained the other ten from chocolate. No longer fitting into my clothes, I decided to take a three week course in nutrition. At the course. I was briefly introduced to Nia and I picked up a Nia schedule on my way out. Over a year later I finally did try a class and a radical transformation began.I suddenly went from someone who avoided running across the street to someone who couldn’t stop moving. Finding Nia was like falling in love and in a sense I had. I had fallen in love with moving my body and I felt like a kid again. I would not only leave Nia class feeling physically worked-out, but I felt emotionally sound, mentally clear and above all I felt capable. I could handle whatever came my way.What is Nia? People who choose Nia as their mode of fitness are in for some sort of transformation. Whether they finally love exercising or they heal chronic physical pain, those who commit to a Nia fitness program almost always report connecting to something magical and empowering. There are many reasons why Nia classes are so unique, however the main one is that the body is moving “The Body’s Way”, using carefully selected movements from Martial Arts (Tae Kwan Do, Aikido and Tai Chi), Dance Arts (Jazz, Modern and Duncan) and Healing Arts (Feldenkrais Method, Alexander Technique and Yoga). Through combining these diverse movement forms into simple routines, Nia delivers a fluid, grounded, powerful, expressive, balanced, centered, graceful, playful and fun way of moving which above all cultivates ease. Nia classes address all fitness levels as individuals can increase or decrease the work-out level at their choosing. Once a Nia student connects with ease – (what Nia teachers refer to as “dynamic ease”) a feeling of joy is unleashed and the hour simply slips away, leaving the individual sweating, smiling and feeling good. Like surfers, Nia students realize that the many physical benefits of Nia are secondary to the overall state of well being Nia cultivates. Soon after discovering Nia, I moved to Seattle. I quickly realized that Nia hadn’t arrived in Seattle as it had in Boulder so I decided to teach it. I took my certification in July 2002 and I now teach 10 classes a week. Check out times and locations of Nia classes by going to www.niaseattle.comCosmetic fat reduction doesn’t improve healthWith more than 50% of Americans overweight, you
might hear or read about ten different weight loss strategies in a given day. Many are sound diet and exercise plans, each with their own twist. But others are quick-fix pills and diets that are not only ineffective but can also be dangerous.Recently, it was suggested that a surgical option might
pave the way for individuals who are very overweight
to achieve much-needed weight loss and also improve
health. The surgery is known as liposuction, and in a
recent study of 15 obese women, approximately ten
kilograms (about 22 pounds) of abdominal fat was removed. The scientists targeted abdominal fat because that area of fat accumulation has been shown to increase risk for several chronic diseases such as heart disease and type 2 diabetes.Typically, if weight is lost through a reduced-calorie diet and/or regular exercise, you would expect to see improvements in cholesterol levels as well as various other biological markers of cardiovascular disease or risk for type 2 diabetes. In this case, after removing more than 20 pounds of body fat through liposuction, none of those improvements were seen.These findings confirm what we have known all along – that the benefits of sound nutrition and regular exercise really appear to be the most potent combination for weight maintenance and for overall health. Reprinted with permission from Miriam E. Nelson PhD at www.strongwomen.comNeed to feel fuller after meals?Eat plenty of whole grains and avoid refined sugars. Nothing new about that message! What is new, however, is some recent research which supports these recommendations. Eating this way will help you to feel satisfied after a meal, meaning you are less likely to overeat.

A recent study involving young Chilean children was published in the European Journal of Clinical Nutrition. Children in the study were divided into two groups. One group was given a lunch with a high glycemic index, the other a lower glycemic index menu. Glycemic index refers to how quickly the sugar in food reaches the bloodstream. Foods with a high glycemic index, such as juice, are digested and absorbed more quickly. The sugar in juice, for example, reaches our bloodstream rapidly. Generally, lower glycemic foods include whole grains, beans and high fiber foods like whole fruits and vegetables. The fiber slows down digestion and adds to feelings of fullness.

What were the results of this study? Children who consumed the high glycemic or rapidly absorbed lunches ate larger portions. Additionally, they were hungrier at snack time several hours later and ate larger snacks. Researchers noticed that this effect was especially pronounced with obese children. It is interesting to note that the two test meals were matched for calories, fat, protein and carbohydrates.

This research supports our knowledge of how fiber works to promote feelings of fullness. It also supports our continued recommendations: Eat foods that are as unprocessed as possible – and eat lots of fruits, vegetables, whole grains and legumes. Thank you to one of our volunteers who kindly contributed this valuable article!

Rapid carbohydrate digestion rate produced lesser short-term satiety in obese preschool children. Alvina, M & Araya, H. European Journal of Clinical Nutrition (2004)58, 637-642. Are you tired during exercise?
Women whose endurance seems to flag during their workouts may be a little low on iron. Results of a recent study published in the March 2004 issue of the American Journal of Clinical Nutrition suggest that correcting a modest iron deficiency – not a full blown one – can boost energy and promote fitness gains. Researchers at Cornell University gave iron supplements or placebos to 41 women between the ages of 18 and 33 for six weeks after tests showed that they were iron depleted but not anemic. Those who received the iron supplements appeared to make greater gains in fitness during the study. To find out if you might need an iron supplement, see your physician about a test of your serum transferrin receptor (sTfR) concentration, a measure of iron status. If your sTfR levels are normal, taking iron won’t help and may hurt you: iron is an oxidant, and an excess amount can accumulate in the body, increasing your risk of both cancer and heart disease.
Another factor to take into consideration if you are tired during exercise is whether or not you are getting enough carbohydrates in your diet. People who are significantly restricting carbohydrate intake often feel tired during exercise because your body’s preferential source of fuel is carbohydrate. Choose high fiber carbohydrates to boost your energy during workouts. Adapted from www.drweil.comRecipe to Try – Quinoa Summer Salad
Quinoa Summer Salad is a delicious combination of the
grain, quinoa, combined with fresh, seasonal vegetables and herbs. It is a hearty and healthy side dish served with a barbequed meal, and is also excellent served as a main dish tossed with tofu, beef, chicken, or fish.
Serves 41 T olive oil
2 T freshly squeezed lemon juice
4 cloves garlic, chopped
1 cup quinoa (uncooked)
2 cups chicken or vegetable broth
3 tablespoons fresh parsley, chopped
2-3 fresh basil leaves, chopped
1 cup zucchini, chopped
1 cup summer squash, chopped
10 grape tomatoes, halved
1 small orange bell pepper, chopped
1 small yellow bell pepper, chopped
1 small onion, finely chopped
Salt and pepper to tasteWisk together the olive oil, 1 T of lemon juice, and garlic; pour into a medium saucepan and add the quinoa. Stir occasionally until lightly browned -- about five minutes. Add the broth and bring to a boil. Simmer, cover, and cook until quinoa is tender -- about fifteen minutes. Remove from heat and pour the mixture into a bowl; toss with parsley, basil, zucchini, summer squash, tomatoes, peppers, onion, salt, and pepper. Let cool and serve cold or at room temperature.Nutrition information (per serving): 210 calories, 8 g protein, 6 g fat (2 g saturated fat), 31 g carbohydrate, 3 g fiber Adapted from www.strongwomen.com Favorite Product
Ezekiel Sprouted Grain Burger Buns
It’s summer time so who doesn’t love BBQ burgers – whether they are veggie burgers, lean hamburgers, salmon burgers or turkey burgers! If you are looking for a delicious, nutritious hamburger bun, try the Ezekiel sprouted grain buns. They are available in any natural foods store as well as Fred Meyer natural foods section and many Larry’s stores. One whole bun has 170 calories, 1.5g fat, 35g carbohydrate, 6g fiber and 9g protein. They taste great toasted or untoasted but don’t forget to keep them in the refrigerator. They will spoil quickly on the countertop because they don’t contain any hydrogenated oils. Try them at your next BBQ - enjoy! NutritionWorks Happenings
Here are some of our upcoming happenings. See the complete list by going to our website and clicking on Upcoming Events. We take a break from many of our classes during the summer so look for lots of classes in the fall. We will be teaching our popular class called “Live, Don’t Diet” at Discover U in Northgate. The class is on Wednesday October 6th from 6:30-8:30pm. To register, call (206) 365 0400 or register online at www.discoveru.org Our next Jumpstart weight management support group starts on Thursdays in the fall from 6:30-8:00pm. For details, call us or go to the home page of our website. We will be teaching PCC classes in the fall as well. Check the PCC Foodworks listing at www.pccnaturalmarkets.comWe have had some fun interviews and press coverage in the last few months. For more details and to read our interviews, go to www.nutritionworkseattle.com/
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