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Issue # 9December 2011
In This Issue
Eating S.M.A.R.T.
Activity of the Month
Event of the Month
Sports Nutrition Gem
App of the Month
Recipe of the Month


Eating S.M.A.R.T.




 Holiday Parties



S= Slow Down and Savor Each Bite.
Be selective. Place a few favorites on a small plate and sit down to eat them. 
M= Maintenance is a Realistic Goal.
Focus on eating well and engaging in some exercise this month but avoid starting a new diet or exercise plan.
A= Alter Select Recipes to Reduce Fat, Simple Sugars & Calories.
Experiment with low fat dips and sauces and pair them with colorful vegetables.
R= Remember to Eat Nutrient-Rich Foods Throughout the Day.
Keep your body well fueled with light meals at routine times. Avoid skipping a meal to "save room" for party food.
T= Think Your Drink.
Enjoy the flavor without an excess of extra calories by drinking traditional drinks like eggnog in small quantities. Alcoholic beverages can be dehydrating so be sure to drink a glass of water in between each glass of wine, beer or mixed drink.
Holiday parities are fun, festive occasions full of friends, family, and delicious foods.  Indulge a little at your next holiday party just be S.M.A.R.T. about it!
Activity of the Month: Stretching

When: The best time for stretching is after exercise or at least after warming up. For best results, stretch at least 2-3 times per week.

How: Stretch slowly and smoothly until you feel a slight pull on the specific muscle or groups of muscles. Avoid bouncing. Focus on major muscle groups and stretch both sides of the body evenly. Most importanly, remember to breathe while stretching.

Why: The main purpose of stretching is to increase and or maintain an appropriate range of motion around joints. Improving  flexibility around speciifc joints may enhance  performance and minimize risk of injury. Stretching also enhances blood flow to muuscles.

Event of the Month:

19th Annual Gingerbread Village   

Sheraton Seattle Lobby

Now through January 1st, step into the Sheraton Seattle to view six creatively designed gingerbread creations and to vote on your favorite display. For the past 19 years, the Juvenile Diabetes Research Foundation's (JDRF) Northwest Chapter has partnered with select Seattle architectural firms and the culinary staff at the Sheraton Seattle to enrich the holiday season and to raise money for juvenile diabetes research. Donations can be made at donation boxes near the displays, online and by texting JDRF5 to 20222 for a $5 donation. 100% of the donations received will go to JDRF. Click on the photo above for more information about the Gingerbread Village.

 Sports Nutrition Gem:


Gift Ideas with Fitness in Mind


Looking for a gift for someone who is an avid exercise enthusiast or someone who would like to exercise more in 2012?  Here are 10 ideas to consider:


1.Jump Rope

2. Yoga Mat

3. Stationary Frame for a Road Bike (for indoor training) 

4. BPA-Free Water Bottle

5.Touch Screen Friendly Gloves (for keeping fingers warm while changing tunes midstride)

4. Pedometer

5. Ipod Armband

6. Hand Warmers

7. Workout Clothing

8. Exercise Ball

9. Bike Tire Repair Kit 

10. Kettle Ball or Kettle Bells (check with a fitness expert on recommended weights) 

100pushupsApp of the Month:


Hundred Pushups       $1.99


If you are interested in increasing your strength but your exercise time is limited, then you may want to check out this app. along with its accompanying website .After an initial pushup test to access your current fitness level, you are placed into one of three groups and provided with a daily pushup goal. Information on proper form for pushups is also provided. Start 2012 off with a fitness push or rather a pushup.

Available for iPhone, iPad, and Android systems.


Recipe of the Month:  Minestrone Soup 


2 tablespoons olive oil

1 cup chopped onion

2 garlic cloves, minced

1 medium zucchini, chopped

2 ribs of celery, chopped

2 carrots, chopped

1 medium potato, peeled & cut into 1/2-inch cubes

1 (28 oz) can of crushed tomatoes

4 cups of reduced sodium chicken broth

1 (15 1/2 oz) can chickpeas (garbanzo beans), drained and rinsed

1 cup kale, finely chopped

1/2 cup small pasta shells

1/2 cup grated Parmesan cheese


Heat 2 tablespoons olive oil in a large Dutch oven over medium high heat. Add oinion and garlic; saute 4 minutes or until softened. Add chopped zucchini, celery, carrots, and potato. Cook for 2 minutes.


Add crushed tomatoes, broth, and chickpeas; bring to a boil. Cover, reduce heat, and simmer for 30 minutes.


Add the kale and pasta; cook until both are tender about 6-8 minutes. Ladle into bowls and top with grated cheese.


Makes 6-8 servings.      


Print Recipe



May you find time in these final weeks of 2011 to reflect on the past year's highlights and to plan for a healthy and happy 2012!

All my best,


Contact Info
Amy Reuter

Seattle FoodNut

President and Chief Nutrition Officer
(206) 465-7000