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October 2012


Issue # 16

Welcome to the 16th issue of the Seattle FoodNut Newsletter!
I hope you find the following nutrition, health and fitness tips helpful and easy to adopt.
All the best,

Amy Reuter MS, RD
President & Chief Nutrition Officer
Activity of the Month:   Bokwa
Move over Zumba---Here come Bokwa! Bokwa Fitness is a new South African inspired cardio workout for groups of all ages. It is easy to learn and fun to do. Bowka participants make the shape of various letters and numbers with their feet as they move to the beat of today's popular music. The energizing music coupled with easy to learn steps make Bokwa not only fun but addictive. 
What Is Bokwa?
Plus, you can burn up to 1,200 calories in a single Bokwa workout.  Bokwa was started in Los Angeles and has spread throughout  the U.S., Australia, England and Taiwan. Look for Bokwa classes to come to Seattle soon. Watch this video for a sneak preview.
Event of  the Month:    Halloween


The 31st of October has finally arrived. Kids around the country are putting the finishing touches on their costumes and setting aside a bag to collect their sugary treats. Before you set out with your ghost or goblin for the evening, check out these tips for a safe and healthy Halloween:
1. Eat well before you trick-or-treat. Having a healthy meal containing whole grains and lean protein can keep children & parents satisfied and energized for their walk around the neighborhood or mall. They will also be less likely to eat treats along the path. 

2. Keep the bag size small. Filling up a small bag with Halloween treats can be visual satisfying while controlling the amount of sugar brought home.

3. Start early--end early. Halloween can be exhausting for kids. Starting trick-or-treating early and returning home early can help kids to enjoy the evening without becoming too tired.

4. Glow in the Dark. Have kids wear glow-in-the-dark bracelets and necklaces to increase their visibility at night. Carrying a flashlight can also help to illuminate themselves and their path.

5. Select the best, get rid of the rest. Set a treat limit for your children. Then have them go through their candy stash, choose their favorites, and throw away the rest.

6. End the night with a new toothbrush. Halloween is a wonderful time to review the importance & proper techniques of brushing.
Sports Nutrition Gem: 
 Energizing with Bananas
Next time you head out on a bicycle ride, you may want to take several bananas with you. David Nieman and fellow researchers at Appalacian University compared the performance outcomes of 14 elite cyclists after ingesting a 6% carbohydrate sports drink and after eating banabanananas during a 75 km time trial. (Nieman et al. (2012) PLoS ONE 7(5):e37479). They found no difference in performance outcomes between the two groups. This finding is very helpful to those who want to energize during exercise but do not like sports drinks. In addition to providing energy, bananas are packed with potassium to stimulate muscles, nerve and brain cells as well as reducing blood pressure.
App of the Month:          BigOven
The Big Oven App with its 250,000+ recipes is a
"cookbook in a pocket." Winner of the Readers' Chooice Best Recipe App by for 2011 and 2012, this app provides a variety of answers to the common "What's for dinner?" question.  In addition to providing recipes, the Big Oven app also lets you upload and organize your own recipes. Download the BigOven app and grow your recipe collection today.  
Available on iPhone, iPad, Android, Kindle Fire, Nook, and Windows Phone.
In This Issue
Activity of the Month
Event of the Month
Sports Nutrition Gem
App of the Month
Recipe of the Month

Recipe of the Month: CranberryAlmond 

Breakfast Quinoa

1 cup uncooked quinoa
1 cup water
1 cup almond milk
1/2 cup dried cranberries
1/4 cup chopped almonds
4 teaspoons honey

Mix quinoa, water and almond milk in a saucepan and bring to a boil. Reduce heat to low, cover and cook for 15 minutes. Remove from heat, place in serving bowls and top with cranberries, almonds, and honey.
4 servings
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