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Endive & Pomegranate Salad
Ingredients
Dressing
6 tablespoons pomegranate juice
3 tablespoons canola oil
2 teaspoons Dijon mustard
1 small clove garlic, minced
1/4 teaspoon salt
Freshly ground pepper, to taste
Salad
2 large navel oranges
2 Belgian endives
1 cup watercress
1 avocado
12 medium cooked shrimp, (about 8 ounces), optional
1 cup pomegranate seeds, (1 large fruit)
Preparation
To prepare dressing: Whisk dressing ingredients in a small bowl.
To prepare salad: Peel oranges with a paring knife, removing the white pith. Quarter and slice the oranges. Wipe endives with a damp cloth (do not soak as they tend to absorb water); cut into 1/4-inch-thick slices. Wash and dry watercress. Peel and pit avocado; cut into thin slices lengthwise.
To assemble salads: Alternate avocado slices and orange sections in a fan shape on each of 4 salad plates. Top with endive, watercress and shrimp, if using. Drizzle with dressing, sprinkle with pomegranate seeds and serve.
Nutrition
Per serving : 292 Calories; 19 g Fat; 2 g Sat; 11 g Mono; 0 mg Cholesterol; 32 g Carbohydrates; 5 g Protein; 13 g Fiber; 244 mg Sodium;
Source: www.eatingwell.com
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Hello Friends!
Please check out my NSCA Online Performance Training Journal column about caffeine and athletes. I wrote about the benefits and positive effects of caffeine compared with the detrimental side effects on exercise performance. Link to article
Hope you enjoy it! Have a healthy week!
-Debra |
| Health Benefits of Red Wine |
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While too much alcohol is associated with a whole host of health issues,  alcoholic beverages also contain substances that can benefit the body. Research has shown that light to moderate consumption of red wine helps to prevent cardiovascular disease. Red wine contains a complex mixture of biologically active compounds that include flavonols, anthocyanins as well as phenolic acids and resveratrol. There is substantial evidence that resveratrol prevents or delays the onset of chronic diseases such as diabetes, inflammation leading to fibrosis, high blood pressure, Alzheimer's and cardiovascular disease. Additional research is being conducted to test if resveratrol can inhibit or stop the growth of cancer cells. Bottom Line: Red wine contains many non-alcoholic ingredients including resveratrol that could have positive benefits to both preventing and delaying numerous chronic diseases. It is important to remember that consumption needs to be watched (one glass a day is a good limit) and abusing alcoholic beverages can lead to more harm than good. Source: Alcohol Clinical Exp. Research 2009; 33(9):1513-1523 |
| Pomegranates May Protect Against Breast Cancer |
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 Did you know? One of out every eight women will develop breast cancer before the age of 95. What if something as simple, and delicious, as adding pomegranates to her diet could help prevent breast cancer? According to an exciting new study, this is exactly what the researchers found.
Like many other fruits, pomegranates are an excellent source of polyphenols, a group of chemical substances found in plants, similar to antioxidants. One particular polyphenol, ellagic acid, seems to prevent the proliferation of breast cancer cells and the growth of estrogen-responsive tumors.
The study was conducted on cultured breast cancer cells (in a laboratory), which is never as good as doing the research on humans. However, researchers are optimistic about the results and will continue to test pomegranate in future studies.
Bottom Line: Adding more pomegranate to your diet may be helpful in protecting against breast cancer and perhaps cancers in other tissue as well. Pomegranates are also a good source of folate, fiber, vitamin K and vitamin C.
Source: Cancer Prevention Research 2010, 3:108-113 | |
About Sensible Nutrition
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Metabolism Measurements
 Ever wonder if your metabolism is what is keeping you from reaching your weight goals?
Let a Sensible Nutrition RD measure YOUR metabolism and tell you the truth! Call 781-741-5483 or send an email to nutritionist@sensiblenutrition.com to schedule your appointment.
About Sensible Nutrition
Sensible Nutrition (SN-www.sensiblenutrition.com) is a consulting firm established in 1994 that provides nutrition and fitness services to individuals, universities, corporate wellness programs and nonprofit groups. SN's client list includes The United States Coast Guard, Blue Cross Blue Shield, EMC, Putnam Investments, Corcoran Jennison, Harvard Business School, Boston Ballet and Children's Hospital. For more information about our corporate wellness services, please check us out at www.wellnessworkdays.com
SN services: One-to-one counseling, fitness counseling and training, group lectures, metabolism measures and more! Let the Sensible Nutrition staff develop a nutrition program to help you finally reach your health and weight goals!Gift Certificates are available!
Debra Wein, MS, RD, LDN, SN President and Co-Founder writes a regular nutrition column for the National Strength and Conditioning Association's Performance Journal, has been quoted in Family Circle, Shape, Self, Men's Health, Allure and Prevention and has appeared on Fox 25, Channel 56 and Channel 5 news.
Contact us at www.sensiblenutrition.com or 781-741-5483 | |
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