Nutrition News

Holiday Greetings from NutritionWorks

Winter 2004

In this issue:

• Hello from Sandi and Kathleen

• Complete our weight management support group survey to win a prize

• New Years Resolutions – for real

• Walk your way to independence in old age

• Making fruit an impulse item

• An orange a day may keep some cancers away

• Recipes to try: Creamy corn chowder

• Favorite product: Graindance spelt pizza crusts

• NutritionWorks upcoming events and happenings – check out our interview in the January PCC Sound Consumer

Hello from Sandi and Kathleen
Winter is officially here and it is cold and icy as we are putting together this newsletter. There is something wonderful about getting bundled up and going outside to crunch ice on the grass!
We hope that 2004 is a year that exceeds your expectations and brings peace, health and joy to you and your loved ones!

Check out our article on New Year’s resolutions, try our delicious winter recipe, and take a moment to complete our survey to win a yummy prize. Lots of interesting articles follow so read on, enjoy and take care of yourself this winter.

Kathleen and Sandi

Complete our survey to win a prize
We have had many requests from clients for a weight management support group and we would love to get your feedback as we work on planning such a group.

Please could you take a few minutes and email us your responses to the following questions.
When you respond, your name will automatically be entered into a drawing for a Meal Solutions for Busy People book (previously featured in our newsletter).

The book provides four weeks of menu plans with accompanying shopping lists and quick and easy recipes. The winner will be notified by email by February 15th, 2004.

1. Would you be interested in a weight management support group in the North Seattle area?

2. How often would you like the group to meet?

3. How long would you like the meeting to be?

4. What times of day would work best for you in terms of attending a support group?

5. What would you be willing to pay for a 2-hour support group led by a registered dietitian and a licensed psychotherapist?

6. Any other comments you would like us to take into account as we plan the group?

Thank you so much for your participation. It is much appreciated.

New Year’s Resolutions – For Real
In January, many of us reflect on the past year and create our resolutions for the year to come. We decide that this is the year we will lose weight, eat healthily, exercise daily and overcome our nightly cookie and ice cream ritual! And we stick rigidly to our resolutions for a few weeks or months until we slide back into our old habits…and then end up recreating our same resolutions for the next year.

Does any of that sound familiar?

If so, see if you can use the following principles when working on your resolutions for 2004:

• See your health as a long-term project with a variety of stages. We are used to applying this principle to large projects in the workplace setting but we forget to have this same patience for ourselves.

• Before committing to a lifestyle change, ask yourself: “Does this feel realistic? Can I see myself being able to make this change for the rest of my life?” If not, choose another change, or adjust your expectations so that the change feels more live-able.

• Choose one or two small changes instead of trying to overhaul all of your habits at once. Gradual change is generally the most lasting!

• As you decide on your resolutions, talk to yourself with kindness and compassion. We tend to stick with changes that feel nurturing – as opposed to punishing. Instead of “I never follow through on my resolutions – I have to eat more vegetables”, try “Eating more vegetables has been challenging for me in the past – I am going to start by eating one serving of vegetables daily with my lunch.”

• Change is not a linear process. Lapses are normal – the goal is not perfection. Just try to get back on track as quickly as possible.

• Get support – change is not easy. Accountability and support can make all the difference. Visit your NutritionWorks nutritionist and possibly a counselor to assist you in making and following through on your resolutions. Support groups can also be invaluable as you make positive lifestyle changes.

Here’s to a healthy and fulfilling 2004 – with resolutions that move you towards increased energy and vitality!

Walk Your Way to Independence in Old Age
Keeping physically active may keep you self-sufficient into your later years.

Researchers found that women who began a walking program after age 50 and kept it up over a 14 year period were less likely to have trouble with day-to-day activities such as getting dressed, shopping, and using public transportation than women who never exercised.

Participants in the walking program were encouraged to walk at least 7 miles each week, either alone or in a group.

While it is not clear what amount of physical activity is best for maintaining independence, simply moving around for a few minutes every day will help.

If you are physically inactive just taking a short walk every day could be beneficial.

During the study, 229 women between the ages of 50 and 65 to participated in an experiment, in which half began a walking program. The researchers contacted the women periodically over the next 14 years, to check on their health and how much they were exercising.

Women who had stayed physically active throughout the study period were least likely to show problems with day-to-day activities, and tended to score higher on tests of physical performance, which included writing a sentence, picking up a penny, and lifting a book to a shelf.

Day-to-day activities also included climbing stairs, eating, bathing, and doing housework.

Physical activity keeps muscles, hearts, and a bone healthy and strong, which helps people recover well from illness and injury and are all important components of maintaining independence.

The study researchers hope that these results encourage men and women to stay active, and provide inactive people with the motivation to start exercising.

From Archives of Internal Medicine, November 24, 2003.

Making Fruit an Impulse Item
Taking aim at Britain’s growing obesity crisis, supermarket giant Asda is planning to replace candy with fresh fruit at checkouts to help parents resist their children’s pestering for junk food. Britain's second largest supermarket chain will implement the plan in all 265 stores in 2004.

We think that is a fantastic idea. If your grocery store has a suggestion box (which most do), why don’t you give them the’ fresh fruit at checkouts’ idea? We may just see it being implemented at Seattle grocery stores soon!

Source: The Guardian, 12/5/03

An Orange a Day May Keep Some Cancers Away
Eating an orange a day can help prevent certain cancers, according to a new Australian study.

The government's key research group, the Commonwealth Scientific and Industrial Research Organization (CSIRO), found consuming citrus fruits could reduce the risk of mouth, larynx, and stomach cancers by up to 50 percent.

One extra serving of citrus a day -- on top of the recommended five daily servings of fruit and vegetables -- could also reduce the risk of a stroke by 19 percent.

"Citrus fruits...protect the body through their antioxidant properties and by strengthening the immune system, inhibiting tumor growth and normalizing tumor cells," CSIRO researcher Katrine Baghurst said in a statement.

The Australian study, which was based on 48 international studies on the health benefits of citrus fruits, also found "convincing evidence" that citrus could reduce the risk of cardiovascular diseases, obesity, and diabetes.

Baghurst said oranges have the highest level of antioxidants of all fruit, with more than 170 different phytochemicals, including more than 60 flavonoids shown to have anti-inflammatory, anti-tumor, and blood clot inhibiting properties.

Source: Adapted from Reuters Health, December 2003

Recipe to Try - Creamy Corn Chowder
Makes 6 to 8 servings

1 1/2 tablespoons light olive oil
1 medium onion, finely chopped
1 large celery stalk, diced
2 medium carrots, peeled and thinly sliced
2 medium-large potatoes, peeled and finely diced
1/2 teaspoon ground cumin
2 vegetable bouillon cubes
3 cups cooked fresh or thawed frozen corn kernels
One 12.3-ounce package silken tofu, pureed until smooth
(use a conventional or immersion blender or food processor)
Low-fat milk, soymilk, or rice milk, as needed
Salt and freshly ground pepper to taste

Heat the oil in a soup pot. Add the onion and celery and sauté over medium heat until golden. Add the carrots and potatoes with just enough
water to cover.

Stir in the cumin, bay leaves, and bouillon cubes. Bring to a simmer, then cover and simmer gently until the vegetables are tender, about 25 to 30 minutes.

Stir in the corn kernels and pureed tofu. Add a small amount of milk to thin the consistency as needed, but let the base of the soup remain
fairly thick. Season with salt and pepper and simmer for another 10 minutes over very low heat. Don’t let it boil.

If time allows, let the soup stand off the heat for an hour or so before serving, then heat through as needed. Remove the bay leaves before serving.

Per serving: Calories: 166; Total fat: 4 g; Protein: 6 g; Fiber: 3.8 g; Carbohydrates: 28 g; Cholesterol: 0 g; Sodium: 105 mg

Variation: For a spicier version, add good-quality curry powder and/or minced fresh ginger added to taste. Another option is to top each serving with a generous handful of fresh herbs—minced fresh parsley, dill, cilantro, or a combination.

Source: www.vegkitchen.com

Favorite Product
Graindance spelt pizza crusts
One of Kathleen’s clients told us about these pizza crusts and they have certainly been a hit! You can drizzle olive oil on the round crust, bake it for 5 minutes and serve as a warm bread. Or you can bake it for 10 minutes with your favorite toppings.

The whole grain crust is a good source of fiber (4g per slice) and protein (6g per slice) and contains no hydrogenated oils (unlike many other pizza crust brands).

You will find this product in the freezer section of any natural foods store. Its perfect with some nutritious toppings for a quick and tasty dinner. Enjoy!

NutritionWorks Happenings
Here are some of our happenings until the end of 2003. Many more events are in the plans for 2004. See the complete list by clicking on Upcoming Events.

We are teaching a new class called “The South Beach Diet” at Discover U in Northgate. The class is on January 7th from 6:30-8:30pm. To register, call (206) 365 0400 or register online at www.discoveru.org

We are teaching our popular “Food and Mood” class at the PCC stores – Jan 28th in West Seattle, Feb 25th in Issaquah, and March 3rd in Greenlake. All classes are from 6:30-8:30pm. You can register by calling (206) 547 12222, or online at www.pccnaturalmarkets.com

We were interviewed in the January PCC Sound Consumer for their feature article on Food and Mood. Check out the article by going to www.pccnaturalmarkets.com

Our class called “The Zone Made Easy” is back by popular demand at Discover U in Northgate. The class is on April 14th from 6:30-8:30pm. To register, call (206) 365 0400 or register online at www.discoveru.org

Thanks for your questions and suggested nutrition topics.

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