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Citrus Salad
Ingredient List
Dressing
2 Tbs. agave syrup
1 1/2 Tbs. lime or lemon juice
1 Tbs. low-sodium soy sauce
1/2 tsp. salt
1/4 tsp. red pepper flakes
Salad
2 oranges or blood oranges
1 grapefruit
1/2 cup coarsely chopped arugula
1 shallot, peeled, thinly sliced crosswise, and loosened into strands (1/4 cup)
1 Tbs. coarsely chopped mint leaves
2 Tbs. crushed roasted peanuts or dry-roasted almond slivers, for garnish
1 Tbs. toasted sesame seeds, for garnish
Directions
1. To make Dressing: Mix all ingredients together in bowl. Taste for balance of sweet, sour, salty, and spicy, adjusting seasonings as necessary. Set aside.
2. To make Salad: Slice ends off oranges and grapefruit. Stand fruit on cutting board, and slice away skin and pith from outside with knife. Cut fruit segments from membranes, and transfer to bowl; toss lightly with arugula, shallot, and mint. Toss with dressing. Serve garnished with peanuts and sesame seeds.
Nutritional Information
(Serves 4)Per 3/4-cup serving: Calories: 142, Protein: 3g, Total fat: 3g, Saturated fat: 1g, Carbs: 27g, Cholesterol: mg, Sodium: 427mg, Fiber: 3g, Sugars: 20g Source: www.vegetariantimes.com | |
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Hello friends...
Wondering what all of the hype related to acai berry is all about? I was too, so I researched it and wrote an article for the National Strength & Conditioning Association's Online Performance Journal. Take a peek and let me know what you think. It's called Acai Berry: Indispensable or Superfluous? |
| Garlic's Role in Cancer Prevention |
Recent attention has been focused on garlic and its potential to prevent cancer. Garlic contains a large number of potent bioactive compounds with anticancer properties, largely allylsulfide derivatives. Allylsulfides help reduce the risk of cancer by limiting the number of cancer precursors that become cancerous. Garlic plants are considered a seleniferous plant, meaning that they accumulate the mineral selenium from the soil. Selenium is known to have many anticancer properties.
Given garlic's composition of both allylsulfides and selenium, numerous research studies have set out to determine garlic's role, if any, in the prevention of cancer. Based on a review of all of these studies, researchers concluded that there is no credible evidence for a relation between garlic intake and a reduced risk of gastric, breast, lung, or endometrial cancer. However, although very limited, there is credible evidence for an association between garlic intake and colon, prostate, esophageal, larynx, oral,ovary and renal cell cancers.
Bottom Line: Garlic contains very strong properties that may help in the prevention of some cancera, so including garlic in your diet on a daily basis may likely offer some protection. Plus, it contains very few calories and can make your food taste great!
American Journal of Clinical Nutrition 2009; 89(1): 257-264 |
| Secrets to a Healthy Salad |
Ever meet someone who says they can't lose weight even though they "only eat salads"? While salads can make a nutritious and delicious meal or side dish, not every salad is a healthy choice. Dressings and toppings can sometimes turn a healthy salad into an extra helping of calories and fat, sometimes even topping 1000 calories! Here are some tips for getting the most nutrition from your salad, especially in a restaurant:
* Cut the fat. Ranch, bleu cheese, French and thousand island dressings have as many as 16 grams of fat and 150 calories in 2 tablespoons. Choose low-fat dressings and limit the amount you use to two tablespoons or even create your own with lemon juice or vinegar and just a touch of olive oil. Also limit added cheese.
* Bacon is a favorite topping but contains a lot of fat. Lean proteins like turkey, chicken, crabmeat or tuna can add delicious flavor to a salad without a lot of fat. Beans like black, garbanzo, kidney, pinto and white beans are good sources of lean protein too.
* Pile on the veggies. Brightly colored vegetables are great sources of nutrients, fiber and phytonutrients. Broccoli, peppers, beets and carrots add flavor and texture and help fill you up.
* Sweeten it up. Oranges, apples and grapes add a sweet touch to a salad as well as vitamins and nutrients. But dried fruits like raisins and cranberries and candied nuts often boost added sugars, so use these sparingly.
* Also, don't be afraid to ask for substitutions or omit certain ingredients when ordering a salad from a menu.
Source: Adapted from the American Dietetic Association, www.eatright.org | |
About Sensible Nutrition
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Metabolism Measurements
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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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