|
Share SNac Bytes |
|
|
|
Red Lentil Pecan Pate
This dish is a fantastic way to impress guests when served with crackers or carrot and celery sticks. It also makes a wonderful sandwich spread.
Ingredient List
1 cup red lentils, sorted and rinsed
2 Tbs. olive oil
1 medium sweet onion, such as Walla Walla or Vidalia, chopped (11/2 cups)
4 cloves garlic, peeled and coarsely chopped (11/2 Tbs.)
1 1/2 cups toasted pecan pieces, plus more for garnish
1/3 cup coarsely chopped fresh parsley, plus more for garnish
2 Tbs. yellow miso paste
1 Tbs. rice vinegar
1 tsp. dried basil
1/2 tsp. dried thyme
1/2 tsp. freshly ground black pepper
Directions
1. Bring lentils, 3 cups water, and pinch salt, if desired, to a boil in saucepan. Reduce heat to medium-low, cover, and simmer 15 minutes, or until soft. Drain, and cool.
2. Heat oil in skillet over medium-low heat. Add onion and garlic, and sauté 10 minutes, or until onion is golden. Cool.
3. Pulse pecans in food processor until thick paste forms. Add lentils and onion mixture, and purée until smooth. Add parsley, miso, rice vinegar, basil, thyme, and pepper; pulse until combined.
4. Transfer to bowl. Cover, and chill 4 hours. To serve: Invert pâté onto plate. Garnish with pecans and parsley.
Nutritional Information
Per Serving (serves 12) : Calories: 185, Protein: 6g, Total fat: 13g, Saturated fat: 1g, Carbs: 14g, Cholesterol: 0mg, Sodium: 128mg, Fiber: 4g, Sugars: 2g
Source: www.vegetariantimes.com
| |
|
Hello friends...
 Finally, someone who seems serious about and who may be in a position to tackle childhood obesity! Some of you may have heard about Michelle Obama's campaign to "end childhood obesity in our generation."
No one likes to see an extremely overweight 8-year-old child with high blood pressure, diabetes and high cholesterol. Unfortunately, it is becoming more and more common! If left unchanged, what is the likelihood that this child will lead a long and healthy, disease free adult life? Not to mention how her current health affects her ability to run, jump and play, squeeze into small desks at school and on the bus and just be a care-free kid. Having worked with this population, I have found it to be both sad and extremely rewarding.
Last week, Michelle Obama made a bold statement about how the food we feed our children not only impacts their health but also our nation's future. Her "Let's Move" campaign puts the issue of food front and center in our national dialogue. At its core, the initiative has four pillars: more nutrition information, increased physical activity, easier access to healthy foods and ultimately, personal responsibility. Stay tuned on how you can support this initiative!
Have a great week!
-Debra |
| A Small Reduction Can Equal Big Gains |
Putting down the salt shaker may be one of the easiest steps you can take towards better health and longevity. In today's world, salt is used as a preservative and additive, but with dangerous consequences. According to the American Heart Association, salt consumption amongst Americans has risen by 50 percent and blood pressure has risen by nearly the same amount since the 1970s. However, there is good news. In a recent study published in the New England Journal of Medicine, researchers concluded that reducing salt intake by as little as 1200mg (one-half teaspoon) each day could prevent nearly 100,000 heart attacks and 92,000 deaths each year!
The researchers derived these positive results from the Coronary Heart Disease Policy Model, a computer simulation of heart disease among U.S. adults that has been used by researchers to predict possible benefits gained through public health interventions. The analysis concluded that this modest salt reduction would result in 11 percent fewer cases of new heart disease, 13 percent fewer heart attacks, 8 percent fewer strokes and 4 percent fewer deaths. The projections were even more dramatic for African Americans, who may be more sensitive to salt and more likely to have high blood pressure.
Bottom Line: While most of the salt in your diet likely comes from processed foods, you can reduce your intake by reading labels and watching the sodium content, taking the salt-shaker off the table and being a salt-savvy shopper. Limit your intake to less than 2400 mg/day, 1500 mg if you have high blood pressure or known heart disease.
Source: N Eng J Med 2010; DOI:10.1056/NEJMoa0907355. |
|
How Much Sugar Is Okay? |
 The American Heart Association recently made a recommendation about how much added sugar we should have in our diets. For most women it is 100 calories (or about 6 teaspoons) and for men 150 calories (or 9 teaspoons) per day. The cause for concern about added sugar is due to the worldwide obesity pandemic and increasing cardiovascular diseases (which stem from obesity). Listed below are some vocabulary terms to help understand where the added sugars may come from.
Added sugar: sugars and syrups added to foods during processing or preparation. This category also includes sugars and syrups added at the table (such as syrup on pancakes). The major sources of added sugars are regular soft drinks, candy, cookies, pies, fruit drinks, dairy desserts (ice cream) and other grains (honey-nut waffles).
High-fructose corn syrup: is produced from corn syrup (nearly all glucose), which undergoes enzymatic processing to increase the fructose content and is then mixed with glucose. It is considered an added sugar.
Naturally occurring (intrinsic): sugars that are an integral part of whole fruits (fructose), vegetables, and milk (lactose). These are not considered added sugars.
A healthy, balanced diet will contain naturally occurring sugars (such fructose, sucrose and lactose), which are the essential building blocks for such food groups as fruit and dairy products. It is important to note that food labels do not distinguish between naturally occurring sugars and added sugars. For example, fruit flavored yogurt is going to contain natural sugars (lactose and fructose) and added sugars (cane sugar). It is important to look at the ingredients to recognize if sugar has been added. Sugars typically have an "ose" ending. However, other names can include fructose corn syrup, molasses, cane sugar, raw sugar, syrup, honey or fruit juice concentrates.
Bottom Line: With obesity and cardiovascular health issues on the rise, we need to have a better understanding of what we are eating. Over the past 30 years daily caloric intake has increased an average of 150 - 300 calories with 50% of the calories coming from soft drinks. To keep weight gain down, people need to use the sugar guidelines the American Heart Association has created in conjunction with a healthy diet and plenty of exercise.
Source: Journal of the American heart Association Circulation 2009, 120;1011-1020 | |
About Sensible Nutrition
|
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 | |
|
|
|
