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October 2013


Issue # 23 

Welcome to the latest issue of the Seattle FoodNut Newsletter!
I hope you find the nutrition, health and fitness tips helpful and easy to adopt. For additional nutrition information click here  Follow us on Twitter to follow me on Twitter.
All the best,

Amy Reuter MS, RD
President & Chief Nutrition Officer
Seattle FoodNut
exercise-room-man.jpg marathon-runners.jpg
Activity of the Month:   HIIT
(High Intensity Interval Training)

Already being billed as the top 2014 fitness trend, HIIT may be a good fit for you. Read on to learn more about this exhausting and efficient form of cardiorespiratory conditioning.

Basic Facts:
HIIT is a type of interval training that consists of  repeated short periods (up to 2 minutes) of intense activity (> 80% of maximum heart rate (MHR) followed by lower intensity recovery intervals (60-70% of MHR)  for about 4 minutes. HIIT activities can be performed outdoors (e.g. running or cycling) or indoors (e.g. treadmill, stationary bike or elliptical machine)

Warm up and cool down for at least 5 minute before & after each HIIT session.
Don't attempt >2 HIIT workouts/week with 1 recovery day between workouts.
Gradually build up your HIIT routine.
Works anaerobic and aerobic energy systems.
Burns more calories than a traditional cardio workout.

Give HIIT a try before the end of the year!
Event of  the Month:    Halloween


October 31st is here! Are you ready to greet neighborhood ghosts and goblins or are you heading to your own costume party? Before you pull out the bowl of treats or put on your costume, listen to several of these song selections to get into the Halloween spirit. Better yet, make a playlist for your next run, ride or walk.        Don't be afraid!
"Monster Mash" by Bobby "Boris" Pickett
"Bad Moon Rising" by Credence Clearwater Revival
"Thriller" by Michael Jackson
"Don't Fear the Reaper"  by Blue Oyster Cult
"Boris the Spider" by The Who
"Witch Doctor" by Sha Na Na
"Spiderwebs" by No Doubt
"Superstition" by Stevie Wonder
"Werewolves of London" by Warren Zevon
"Spooky" by Atlanta Rhythm Section
Sports Nutrition Gem:  Show up for Meals
Feeling sluggish or unfocused while training? Maybe you are under-fueling your body. Spacing out your meals and snacks evenly throughout the day can help. Here are a few key tips for fueling for peak performance:

1. Eat about every 4 hours for consistent energy all day.

2. Eat a pre-exercise snack for longer endurance. Time to exhaustion was lengthened almost 30 minutes for subjects training in the morning when they had breakfast vs. no breakfast before exercise. (Med Sci Sports Exerc 31:464, 1999)

3. "You haven't finished training until you've refueled." Be sure to have a carbohydrate rich snack in the first 30-45 minutes
post-exercise (consume 0.5 grams of carbohydrates per lb of body weight). Adding a little protein enhances refueling. Chocolate milk and fruit yogurt are excellent recovery foods.

Fuel your body well to perform well!
App of the Month:          Zombies, Run! 2 
Attention all runners! Spice up your running with Zombies, Run!2. Download this app, grab your phone and headphones and start running. This app will motivate you to go farther and faster as you work to complete your mission and escape zombies. The free version includes 33 missions while 60+ missions are available with a season pass. Click on the Zombies icon for more information.
Available on iPhone and Android devices.
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:  





1 tablespoon chili powder
1 tablespoon oregano
2 tablespoons unsweetened dark cocoa powder
1/2 teaspoon kosher salt
1/2 teaspoon pepper
2 lbs pork tenderloin
2 tablespoons olive oil
1/2 cup apple cider
1 1/2 cup salsa
4 tablespoons of lime juice
12-16 corn tortillas
sour cream

In a small bowl mix the chili powder, oregano, cocoa, salt and pepper, set aside. Carefully, remove the silver skin on the pork tenderloin and then rub on the spice mixture. Refrigerate for at least 1 hour.

Heat a large skillet on high heat and add olive oil. Place the pork tenderloin in the hot skillet and sear each side for 1 minute. Remove the pork tenderloin from skillet  with tongs and place in slow cooker. Add apple cider, salsa, and lime juice and cook on LOW for 3-3 1/2 hours or when inside temperature of tenderloin reaches 140F. Use two forks to shred pork. You may want to add additional apple cider to keep moist.

Before serving, stack of corn tortillas in aluminum foil and heat for 15 minutes in 350F oven.

Serve shredded pork with tortillas, diced avocado, lime juice, sour cream, and salsa.


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