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Black Bean & Salmon Tostadas
Ingredients
8 6-inch corn tortillas
Canola oil cooking spray
1 6- to 7-ounce can boneless, skinless wild Alaskan salmon, drained 1 avocado, diced
2 tablespoons minced pickled jalapeņos, plus 2 tablespoons pickling juice from the jar, divided
2 cups coleslaw mix or shredded cabbage
2 tablespoons chopped cilantro
1 15-ounce can black beans, rinsed
3 tablespoons reduced-fat sour cream
2 tablespoons prepared salsa
2 scallions, chopped
Lime wedges (optional)
Preparation
- Position racks in upper and lower thirds of the oven; preheat to 375°F.
- Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.
- Combine salmon, avocado and jalapeņos in a bowl. Combine cabbage, cilantro and the pickling juice in another bowl. - Process black beans, sour cream, salsa and scallions in a food processor until smooth. - Transfer to a microwave-safe bowl. Cover and microwave on High until hot, about 2 minutes. - To assemble tostadas, spread each tortilla with some bean mixture and some salmon mixture and top with the cabbage salad. - Serve with lime wedges, if desired. Nutrition
4 servings, 2 tostadas eachPer serving : 319 Calories; 11 g Fat; 2 g Sat; 6 g Mono; 16 mg Cholesterol; 16 g Protein; 12 g Fiber; 352 mg Sodium; 670 mg Potassium. Source: www.eatingwell.com |
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Hello !
With the great weather we have (finally) been having, I am sure many of you are out there enjoying the great outdoors:  biking, running or walking!
As the days get warmer we need to be thinking of hydration, that's why this week's article on water consumption is so timely. Dehydration is serious, and often when you realize you're dehydrated it's too late and could require a visit to the Emergency Department. Reflect on how much fluid you are drinking during the day; and if need be, drink up!
Have a healthy week!
-Debra |
| If You Tax It, Will They Buy It? |
 Would you pay more for your junk food fix? Or more importantly, would you buy less junk food if it was more expensive? That's exactly what researchers set out to find in a recent study performed at the University of Buffalo.
Researchers designed a simulated grocery store with images, prices and nutrition information of different foods such as bananas, whole wheat bread, soda and chips. Then a group of volunteers (all mothers) were given a phony budget and instructed to "shop" for a week's worth of groceries for their family. This was then repeated but the researchers either raised the prices of unhealthful foods by 12.5 percent, and then by 25 percent; or they discounted the price of healthful foods comparably.
The researchers found that taxing junk food was more effective at curbing what a mother bought than reducing the price of healthful foods. Taxing junk food ended up reducing overall calories purchased, while cutting the proportion of fat and carbohydrates, and upping the proportion of protein in a typical week's groceries. Alternatively, decreasing the price of healthful foods actually increased overall calories purchased without changing the nutritional value at all. The researchers saw that with the money the participants saved on healthful groceries, they bought junk food.
Bottom Line: With so many Americans falling into the overweight and obesity categories, public policy makers are investigating many ways we can get people to choose healthful, high fiber foods and skip, or at least reduce, the amount of high fat, high sugar foods that are so readily available.
Source: Psychological Science 2010. |
| How Much Water Should I Drink? |
 How much water should you drink each day? A simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live. Though no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.
Replacement approach.The average urine output for adults is about 1.5 liters (6.3 cups) a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent (3.1 cups) of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.
Eight 8-ounce glasses of water a day.Another approach to water intake is the "8 x 8 rule" - drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Though the approach isn't supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink.
Dietary recommendations.The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate.
Factors that influence water needs
You may need to modify your total fluid intake depending on the following factors:
Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 1.5 to 2.5 cups of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, the duration of your exercise and the type of activity you're engaged in.
Environment.Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during the wintertime.
Beyond the tap: Other sources of water
Although it's a great idea to keep water within reach at all times, you don't need to rely only on what you drink to satisfy your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake, while the remaining 80 percent comes from water and beverages of all kinds.
For example, many fruits and vegetables, such as watermelon and tomatoes, are 90 percent to 100 percent water by weight. Beverages such as milk and juice also are composed mostly of water. Even beer, wine and caffeinated beverages - such as coffee, tea or soda - can contribute, but these should not be a major portion of your daily total fluid intake. Water is one of your best bets because it's calorie-free, inexpensive and readily available.
Source: Adapted from The Mayo Clinic, www.mayoclinic.com |
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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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