Seattle FoodNut logo
Issue No. 5                              August 2011

Activity of the Month: Hiking
Event of the Month: Evergreen State Fair
App of the Month: Fooducate
Recipe of the Month: Chicken Tortilla Soup
Sports Nutrition Gem: Keeping Well Hydrated

Now that the sun has finally reached the Pacific Northwest, it is  a perfect time to get outdoors and enjoy the final weeks of summer. This month we are featuring our new "Sports Nutrition Gem" section with some guidelines for preventing dehydration during your outdoor actvities. We hope you enjoy all of the tips and nutrition tidbits this month. For more nutrition information and recipes, check out the Seattle FoodNut website ( .


If you have any comments, questions or suggestions for future newsletters, send me an email at  


Eat Well---Exercise Well--Sleep Well--Be Well!


All the best,




Amy Reuter MS,RD

Seattle FoodNut


   Activity of the Month: Hiking


August is a perfect month to lace up a  pair of boots or sturdy shoes and head out to one of many trails across the state. The Washington Trail Association's website has a "Find a Hike" tab to help you find a spectacular trail near or far from home. Strengthen your heart, relax your mind as you enjoy the sights and sounds of nature during a hike. However, before you head out, spray on the  insect repellant, apply sunscreen, pack water and adequate food for the journey. In addition, be sure to let someone know the hiking location and your anticipated return time. Now is the time to enjoy the beauty of this state via a hike.

blue ribbonEvent of the Month: Evergreen State Fair
August 25 -September 5  Monroe, WA
Take in the fun at the 2011 Evergreen State Fair. There is something for everyone with rodeo competitions, horse shows, concerts by premier groups including The Band Perry and Cheap Trick, many exhibits, rides, food and more. Attend on Friday August 26 and participate in the Friday Food Bank Frenzy. On this day admission is free until 3 with 3 cans of food donated.

App of the Month:  Fooducate    Cost: free


Learn more about your packaged food products using this food app. Fooducate provides users with nutritional pros and cons of over 200,000 food products by scanning UPC codes. Users can also compare products or obtain more nutritious alternatives.  Fooducate was designed by dietitians to provide consumers with simple, unbiased nutritional information to make better food choices. Give it a try.                  Available on iPhone & Android systems


Recipe of the Month: Chicken Tortilla Soup


2 (6 -inch) corn tortillas cut into 2 x 1/4 inch strips

1 tablespoon + 2 teaspoons olive oil, divided

cup onion, finely chopped

cup seeded, thinly sliced fresh poblano peppers

2 teaspoons chili powder

2 teaspoons cumin

1 tablespoon tomato paste


3 skinless, boneless chicken thighs, cut into -inch wide strips

4 cups reduced sodium chicken broth

1 cup diced tomatoes

1 cup diced zucchini

1 cup canned black beans, rinsed & drained

1 cup corn kernels (fresh, frozen, or canned)

cup cilantro, chopped

1 avocado, peeled and diced, tossed with 1 teaspoon lime juice

1/2 cup crumbled queso fresco

1 lime, cut into 4 wedges


To make baked tortilla strips: Preheat oven to 400oF. Combine 2 teaspoons of oil with tortilla strips in a small bowl and then transfer to a baking sheet. Bake in preheated oven for 10-12 min. or until crisp, stirring twice. Remove from oven and transfer to a paper towel- lined plate.


Heat remaining 1 tablespoon of oil in large saucepan or Dutch oven over medium heat. Add onion and pepper and heat for 2-3 minutes or until soft, stirring frequently. Add chili powder, cumin, paste, and chicken and continue to heat for 4-5 minutes or until internal temperature of chicken is at least 165oF, stirring constantly. Add broth, tomatoes, and zucchini. Bring to a boil, and then reduce heat. Cover pan and let soup simmer for 10 minutes. Add beans and corn and continue to cook gently for 5 minutes. Remove from heat and serve.


Garnish with cilantro, avocado, cheese, and squeeze of lime juice.


Makes 4 servings


Print Recipe




Sports Nutrition Gem: Keeping Well Hydrated


Our bodies are about 75% water. When our normal fluid level dips even by 2-3%, performance can be negatively impacted. Drinking on a schedule can help athletes keep well hydrated for peak performance.



Here is a simple hydration guide to follow on practice and competition days:


* 2-3 hours before exercise--------Drink 17- 20 oz (2-2 1/2 cups of water)


*10-30 minutes before exercise---Drink 7 -10 oz (about 1-1 1/4 cups of water) 


* Every 10 -15 minutes during exercise--Drink 7-10 oz (about 1 1/4 cups of water)

**For exercise lasting <60 minutes: water is fine

**For exercise lasting 60 minutes or more: a sports drink containing carbohydrates & electrolytes can be beneficial


* Post Exercise -----------Drink 20-24 oz (2 1/2 -3 cups of fluid per lb of weight lost (to determine fluid loss from exercise, record pre-and post-exercise weight)


** Drinking low fat chocolate milk within 30 minutes after exercise helps efficiently replenish depled glycogen stores (glycogen is the storage form of carbohydrates) due to its high quality protein and  carbohydrate content as well as provides fluids. 


Keep in mind this is only a guide and may need to be modified to fit your needs.