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Whole Wheat Couscous with Parmesan and Peas
Ingredients
1 14-ounce can reduced-sodium chicken broth, or vegetable broth
1/4 cup water
2 tsp extra-virgin olive oil
1 cup whole-wheat couscous
1 1/2 cups frozen peas
2 Tbs chopped fresh dill
1 tsp freshly grated lemon zest
Salt & freshly ground pepper, to taste
1/2 cup freshly grated Parmesan cheese
Preparation
Combine broth, water and oil in a large saucepan; bring to a boil. Stir in couscous and remove from heat. Cover and let plump for 5 minutes.
Meanwhile, cook peas on the stovetop or in the microwave according to package directions.
Add the peas, dill, lemon zest, salt and pepper to the couscous; mix gently and fluff with a fork. Serve hot, sprinkled with cheese.
Makes 6 servings, 2/3 cup each
Nutrition Per serving: 208 Calories; 4 g Fat; 1 g Sat; 2 g Mono; 6 mg Cholesterol; 35 g Carbohydrates; 10 g Protein; 7 g Fiber; 186 mg Sodium; 45 mg Potassium
Source: www.eatingwell.com | |
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Hello friends...
 After years of begging, I finally gave in and allowed my 7-year-old daughter to walk on the treadmill in our home fitness room. When she finished her slow walk, she was so excited to report her distance. She yelled "Mommy, mommy, I just walked a whole half mile! Feel my elbow!" So I did! And, we both smiled. I guess we have a few more nutrition and exercise physiology lessons to teach!
Have a great week! -Debra |
| Refuel with Cereal and Milk |
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 Anyone training for a marathon, half-marathon, or triathlon knows that nutrition before, during and after long training sessions is important for optimal performance. A recent study compared the effects of eating cereal with nonfat milk and a carbohydrate-electrolyte sports drink after a workout. Endurance exercise affects the muscles by reducing the carbohydrate energy stores and increasing muscle protein breakdown. Food consumed post-workout is of high importance to replace what has been depleted during a training session (such as a long training run). Twelve cyclists and tri-athletes were chosen to participate in this research study and performed exercises using a stationary bike. After their workout, half of the participants were given two 20-ounce bottles of a 6% carbohydrate sports drink and the other half were given 2 cups of a 100% whole grain cereal (Wheaties) with 1.5 cups of nonfat milk. The volume of sports drink was chosen to match the amount of carbohydrate in the cereal and milk combination. Blood samples were taken after their food consumption and tested for glucose, glycogen, insulin, lactate and muscle tissue analysis. Results showed that both the sports drink and the cereal increased glycogen levels following moderate exercise. However, significant repair of two enzymes only occurred after consuming cereal and milk. Another aspect of the study examined the cereal vs. sports drink to determine which would help to better repair muscles damaged during performance. Since the sports drink was a carbohydrate-only drink and contained no protein, protein synthesis could not occur with a sports drink alone. This study concluded that readily available low-cost foods, such as cereal, can provide the best post-exercise supplementation and should be used instead of commercial sports drinks. Bottom Line: After any intense exercise session it is important to replenish your body with the correct food. Almost all of us have cereal and milk on hand in our homes and can enjoy this option as a low-cost and easy post-race meal.
Source: Journal of the International Society of Sports Nutrition 2009, 6(11):1550-2783
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| A Guide to Understanding Food Labels |
 Food labels can be confusing! What should we be concerned with, what should we be looking at, and most importantly, if we don't want to spend a lot of time in the grocery store how can we take a quick look at the label and garner some information from it.
For starters, looking at the serving size will tell you how much food is in a serving and how many servings are in the package. Remember that if the serving size is five crackers and you typically eat 10 or 15, then you are consuming double or triple the amount of fat, calories, etc. Next, look at the total calories and fat per serving and keep in mind how many servings you consume.
On each and every food label there is a column that lists the % Daily Value. As defined (on the food labels) percent Daily Values are based on a 2,000 calorie/day diet. A 15% daily value of fat means that 15% of your daily fat has been consumed in one serving based on a person eating a 2,000 calorie diet. Use this column as a guide, but realize that each person's caloric intake is going to be different depending on your body's needs.
Some foods may claim to be "low in fat" or "high in fiber." The FDA has strict guidelines on how food labeling terms can be used. Below is a guide to determine what the label is saying:
- Low calorie: less than 40 calories per serving
- Low cholesterol: less than 20 mg of cholesterol per serving
- Reduced: 25% less of the specified nutrient or calories than the original product
- Good source of: provides at least 10% of the percent daily value per serving
- Calorie-free: less than 5 calories per serving
- Fat-free / sugar-free: less than ½ gram of fat or sugar per serving
- Low sodium: less than 140 mg sodium per serving
- High in: provides 20% or more of the percent daily value per serving
- High fiber: 5 grams or more of fiber per serving
- Low fat: 3 grams of fat or less per serving
The last thing to look at are the ingredients. The first ingredient listed is the one that weighs the most and the remainder of ingredients are listed in decreasing weight. Try to choose foods where you can identify most of the ingredients on the label.
Bottom Line: Make sure you check food labels when you go grocery shopping so that you can make healthful food choices for you and your family.
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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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