Seattle FoodNut logo

Issue: # 6

September 2011

Activity of the Month: Tennis
Event of the Month: Fisherman's Fall Festival
Sports Nutrition Gem: Refueling
Recipe of the Month: Black Beans & Tomato Stuffed Sweet Potato
App of the Month: EveryTrail
Join Our Mailing List
September is Better Breakfast MonthTime to focus on the most important meal of the day. Begin by answering these 3 simple questions :  


1. Do you skip breakfast 2 or more days per week?
2. Do your current breakfast meals keep you energized until lunch?
3. Do you have the same foods for breakfast foods on most days? 


If you answered YES to any of these questions, you may benefit from some fresh breakfast menu ideas to get your day off to a healthy start. Here are 3 simple, quick, and healthy breakfast menus to keep you focused and energized throughout the morning.


#1 Breakfast Parfait: Layer lowfat yogurt, fresh fruit and lowfat granola in a glass or bowl. Grab a spoon and enjoy.


#2 PBB: Smear peanut butter on a small whole grain bagel. Add banana slices and enjoy with a glass of skim or lowfat milk.


#3 Homemade Egg Sandwich: Prepare a poached or scrambled egg and place on top of a whole grain Engish muffin and then top with turkey bacon and shredded cheese.


Check out for more breakfast ideas and nutrition information.


Activity of the Month: Tennis


Grab a racket, a friend and several tennis balls and head out for the nearest tennis courts for a fun match. Playing tennis is an excellent activity to work the mind and the body. With all the energy needed to reach the ball, coordinate a fore-or backhand swing and maintain concentration throughout the match, it comes as no surprise that competitive tennis uses more calories than a similar amount of aerobics, inline skating or cycling. Playing tennis routinely also enhances agility, coordination, strength and cardiovascular fitness. To minimize soreness and risk of injury, remember to stretch before and after a match. Also, drink water or a sports drink, before, during and after playing tennis to keep well hydrated. Time to break a sweat on the court for your health!


Event of the Month: Fishermen's Fall Festival


1900 Nickerson St., Seattle
September 17th      11-6pm   Free


Feast on delicious salmon. Watch the U.S. Coast Guard demonstrate "at sea" rescues. Listen to a variety of entertainers begining with the traditional Japanese drumming of Inochi Taiko. Kids can enjoy several crafts including building a wooden boat and catch/release for trout. Come down to the Seattle Fisherman's Terminal on the 17th and take part in the festivities. All proceeds benefit the Seattle Fisherman's Memorial.


Go to for more information.
Sports Nutrition Gem: Refueling Efficiently & Effectively After Exercise


An athlete's body is primed for refueling as soon as he or she walks off the field. For a quick & complete refueling of muscle glycogen (the storage form of carbohydrates), consume a carbohydrate rich snack along with a small amount of protein within 30 minutes after exercise. 


  Here are several carbohydrate & protein recovery snack ideas: 

  •  8 oz nonfat chocolate milk
  • 1 oz mozzarella cheese stick, 5 crackers or mini pretzels and 10 grapes
  • 1 cup ready-to-eat cereal and 4 oz lowfat or nonfat milk
  • 6 oz nonfat flavored yogurt
  • 1/2 turkey sandwich + 8oz 100% fruit juice

 Choose a post recovery snack or food combination and start refueling right away.


chocolate milk

sweet potato

Recipe of the Month:

Black Bean & Tomato Stuffed Sweet Potatoes

4 medium sweet potatoes
1 15 oz can black beans, drained & rinsed
1 medium tomato, diced
1 tablespoon olive oil
1 teaspoon cumin
1 teaspoon salt
1/4 cup reduced fat sour cream
1/4 cup chopped parsley
photo courtesy of LouisianaSweet Potato Commission
Preheat oven to 400F. Pierce sweet potatoes several times with fork and place in oven to bake for 1 hour or until soft in center. Remove from oven.
In saucepan, combine beans, tomato, oil, cumin, and salt. Heat over medium heat for 3-4 minutes or until warm.
Cut an opening lengthwise across each sweet potato and fill with 1/4 of the bean and tomato mixture. Top off each sweet potato with 1-2 tablespoons of sour cream and a sprinkle of parsley.
Serves 4

App of the Month: EveryTrail                                 Cost: free


Looking for a new location to hike, bike, sail, ski, or run? Look to the EveryTrail app for ideas. Not only can you obtain information on more than 350,000 trips at locations near and far, but you can upload your favorite trails and trips along with photos. Check it out the next time you are wanting to explore a new path.


Available on iPhone and Android systems.

Eat Well...Be Well...Perform Well
Have a wonderful September!


If you have any suggestions for future issues of our email newsletter, drop me a line at


All the best,




Amy Reuter MS,RD
Chief Nutrition Officer
Seattle FoodNut