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In This Issue
Feeling Cranky? Grab a glass of water
Activity of the Month: Ultimate Frisbee
Event of the Month: Be Heart Smart
Sports Nutrition Gem
App of the Month: Seafood Watch
Recipe of the Month
Feeling Cranky? Grab a Glass of Water
Results from two recent studies at the University of Connnecticut's Human Performance Laboratory on 25 healthy women and 26 men have linked mild dehydration with altered mood, difficulty concentrating, headache and fatigue. Mild dehydration was defined as a loss of 1.5% of normal body water volume. A person may not feel thirsty until she has lost 1-2% of body water volume. So, if you are feeling tired or a bit irritable midday, take a water break. Better yet, carry a water bottle with you during the day as a reminder to stay well hydrated for optimal performance  and happiness. Complete study results can be found in The Journal of Nutrition.
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Issue # 11                              February 2012

Activity of the Month:  Ultimate Frisbee
Ready to break out of the winter doldrums? How about gathering a group of friends at a local park or school football field for a game of Ultimate Frisbee. This fun, noncontact sport provides an excellent cardio workout as you run, throw, and dive to move a disc intothe opponent's endzone to score. Keep in mind that if the disc is dropped, it is turned over to the other team and the player holding the Frisbee cannot move.
Event of the Month: Be Heart Smart. 
A Health Fair Presentation for Women
Feb. 29th  5:30-8:30            
Overlake Hospital-PACCAR Education Center
Attention women: Don't miss this heart health fair and presentation. While sipping on red wine and sampling dark chocolate, learn how to identify risk factors and symptoms of heart disease and minimize your risk of having a heart attack or stroke. Blood pressure checks and nonfast cholesterol screening are available.The event is free but registration is required. Call 425-688-5259 or online at
Sports Nutrition Gem: Poor Nutrition May Contribute to Stress Fractures in Female Soccer Players


At the American Academy of Orthopedic Surgeons meeting earlier this month, results from a new study of elite female soccer athletes were presented. One of the key findings in this study was a remarkably high incidence of stress fractures among these female athletes. These small cracks in the bone were mainly observed in the ankle and foot. Two likely contributors to the fractures are overuse and poor nutrition. As with any injury, prevention is the goal. So, as soccer leagues begin this Spring, keep in mind the importance of rest and good nutrition including adequate calcium and vitamin D.

App of the Month: Seafood Watch            Free

The Monterey Bay Aquarium"s Seafood Watch app provides current ocean friendly recommendations for seafood and sushi. Search seafood choices by common market name or sort using the "Best Choice" tab. The "Project Fishmap" tab locates local restaurant and markets serving sustainable seafood.  Click on the fish image to the right for more information.

Available on iPhone,iPad,and Android devices
Recipe of the Month: Italian Fish Stew

1 tablespoon olive oil

1/2 cup diced onion

1/2 cup diced green pepper

2 minced garlic cloves

2 (14.5 oz) cans of diced tomates with Italian seasonings or fennel

1 cup reduced sodium chicken broth

2 teaspoons dried oregano

8 ounces fresh or frozen fish fillet (e.g. cod), cut into 1-inch pieces


Heat olive oil in a large saucepan over medium heat. Add onion, pepper, and garlic and cook for 5 minutes or until softened, stirring frequently. 


Mix in undrained tomatoes and chicken broth and bring to a boil. Reduce heat to medium-low and simmer for 5 minutes.


Add oregano and fish. Cook until fish is opaque and flakes easily with a fork, about 3 minutes.


Serve. (Can serve over rice if desired).

Print Recipe

Hope you are enjoying Heart Month! For a fun cardio workout, give Ultimate Frisbee a try. Then relax with a glass of red wine and dark chocolate as you learn more about the heart at Overlake Hospital's Heart Health Fair. Finally, treat yourself to a steaming bowl of Italian fish stew as you relax by the fire.

Congratulations to Michele Pohlman who was the winner of last month's cookbook giveaway. Look for more contests in future newsletters.

All the best,

Amy Reuter

President & Chief Nutrition Officer
Seattle FoodNut