Seattle FoodNut logo
July 2013 Newsletter
Issue No. 21
In This Issue
Skipping Breakfast May Be Hard on Your Heart
Activity of the Month
App of the Month
Recipe of the Month
Sports Nutrition Gem


Skipping Breakfast May Be Hard on Your Heart


Results of a new study published in Circulation suggest that skipping breakfast places you at increased risk of heart disease. Dr. Leah Cahill and her team at Harvard's School of Public Health examined food intake data from nearly 27,000 male health professionals. The data revealed a 27% higher risk of heart disease among men who skipped breakfast than those who ate breakfast. While this study was limited to males most of whom were white, it does lend support to beginning your day with breakfast. Hopefully, future studies with women and across a variety of cultural groups will further support the association between breakfast and heart health. 


Click on "Circulation" above to be linked to the complete research article.

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Activity of the Month: 


Deskercise Take 2

In April's Newsletter, I provided 5 simple but effective exercises you can do at or near your desk (check them out in the newsletter archive section at  Then just a week ago, I discovered an awesome infographic of 12 office area exercises in the Washington Post. Check out the PDF poster of the Post's  exercises here and start incorporating them into your workday.



App of the Month: Fork    


Want to share photos of the meals, snacks, and desserts you created with family and friends? Now you can with Fork, a new photo-based sharing app. Filters contained in the app will also make your food look incredible. Also, you can easily organize photos from others to solve those "What's for dinner?" dilemmas.  Request an invite at and start capturing your food photos tonight.


Cost: $ free 

Invite only--request invite at


Recipe of the Month: 


Blueberry Muffins with Lemon Zest

1 cup whole wheat pastry flour
1 cup all purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon sea salt
1 teaspoon cinnamon
3/4 cup brown sugar
1 1/4 cup lowfat plain or vanilla yogurt
1/4 cup canola oil
2 large eggs
grated zest from 1 lemon
1 cup blueberries
Preheat oven to 375F. Prepare muffin tins by oiling each cup with canola oil or a cooking spray.
In a small bowl, combine flours, baking powder, baking soda, and salt.
In a large bowl, mix the sugar, yogurt, oil, eggs, lemon zest, and cinnamon until well combined. Add the flour mixture and stir until just combined. Gently fold in the blueberries.
Spoon the batter into prepared muffin tin and bake for 15 minutes or until a toothpick inserted in the middle of a muffin comes out clean.
Let cool in pan for 15 minutes and serve.
Makes 12 muffins.

Sports Nutrition Gem:  Peanut Butter--A Super Food Choice Throughout the Day

Looking for a nutritious and delicious food that will keep you energized until the end of a marathon business meeting or endurance workout? Adding a tablespoon or two of peanut butter to your meal plan may just be the answer.
Peanut butter is a convenient, satisfying, inexpensive, nutrient packed, and portable food. Containing fiber, folate, magnesium, vitamin E, and zinc and 7g of protein in each 2 Tablespoon serving, peanut butter not only adds satisfies your hunger but strengthens  your immune system, along with protecting the body against heart disease and type 2 diabetes. 
While peanut butter is hardly a protein replacement for a turkey sandwich with its 21g protein or a stand alone pre-or post workout snack due to its low carbohydrate content, it still can contribute significantly to an athlete's overall daily nutrition intake. Here are several suggestions for incorporating peanut butter into your meals and snacks
Add 2 T peanut butter to yogurt based fruit smoothie.
Top a bowl of oatmeal with 1-2 Tablespoons peanut butter.
Spread a tablespoon of peanut butter on banana or apple slices.
Use peanut butter as a dip for celery, carrots or jicama.
Combine a glass of milk with a peanut butter and jelly sandwich
Stir peanut butter with noodles, chicken and flavoring to create a Thai style noodle dish.
Add a tablespoon or two of peanut butter to your training diet and enjoy the satisfying taste while obtaining a nutrient boost.
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Seattle FoodNut is a full servce food and nutrition consulting company committed to helping all individuals enhance their performance with nutrition.


Call or email today and let us help you optimize your health and performance with nutrition.


We look forward to hearing from you.


Wishing you all the best,



Amy Reuter MS, RD

President & Chief Nutrition Officer

Seattle FoodNut