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Garlic and Kale Soup
Ingredient List
Serves 6
1/2 cup wheat berries
2 Tbs. olive oil
3.5 oz. shiitake mushrooms, stemmed and thinly sliced (1 cup)
10 cloves garlic, peeled and thinly sliced
1/4 cup brown rice vinegar
4 cups low-sodium vegetable broth
1 bunch kale (10 oz.), stemmed and coarsely chopped
Directions1. Soak wheat berries in large bowl of cold water overnight. 2. Heat oil in 2-qt. saucepan over medium heat. Add mushrooms, and season with salt, if desired. Sauté mushrooms 10 minutes, or until beginning to brown. Add garlic, and sauté 2 minutes more. Stir in vinegar; simmer until vinegar is almost evaporated, stirring to scrape up browned bits from pan. 3. Drain wheat berries, and add to mushroom mixture with vegetable broth and 1 cup water. Bring to a boil, then reduce heat to medium-low, and simmer 20 minutes. Add kale, and cook 10 to 20 minutes more, or until kale is tender. Season with salt and pepper, if desired.
Nutritional Information
Per 1-cup serving: Calories: 138, Protein: 4g, Total fat: 5g, Saturated fat: 1g, Carbs: 20g, Cholesterol: mg, Sodium: 103mg, Fiber: 3g, Sugars: 4g Source: www.vegetariantimes.com |
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Hello !
 Is Diet Coke™ now good for the heart? That's what it seems like this little can is saying! I walked into a wellness meeting last week and this is what I was greeted with at 9am, next to the water, seltzer, coffee and tea!
While I appreciate that Coca-ColaŽ is working "to raise awareness" of women's health issues (was that money or awareness?), this seems to send the message that Diet Coke™ is heart-healthy! I'm not in that camp... Let's choose water, seltzer, skim milk (even chocolate milk) or 100% fruit juices which all contain more nutrients, no artificial sweeteners and fewer chemicals /additives than Diet Coke™.
Diet Coke™Ingredients: Carbonated Water, Caramel Color, Phosphoric Acid, Natural Flavors (what are these exactly?? For McDonald's that meant beef flavoring in the French fries), Caffeine, Aspartame (NutraSweet - linked to cancer in lab animals), Potassium Benzoate, Citric acid)
Have a healthy week!
-Debra |
| Exercise During Pregnancy Can Result in a Healthier Baby |
I t has been know for a long time that the habits a mother follows while pregnant can impact the health of her baby for his or her entire life. For example, the offspring of obese mothers are more likely to be overweight at birth and beyond. In a new study, researchers investigated the role maternal aerobic exercise has on fetal growth. Eighty-four, first-time mothers were divided into two equal groups. One group did not exercise at all. The other group was directed to exercise on a stationary bicycle for no more than 40 minutes per day and for no more than five days each week. The women in the exercise groups bicycled from week 20 through at least week 36. The researchers found that the babies born to mothers who exercised weighed less, about 143 grams on average, than their sedentary counterparts. This is hypothesized, by the authors of the study, to have long-term health benefits for the baby; the babies' growth was not stunted it just appears they were born with less fat than their counterparts. Interestingly, exercise had no effect on maternal weight gain between the groups.
Bottom Line: Before doing any exercise during pregnancy check first with your obstetrician to be sure there are no contraindications to physical activity. One you get the green light be sure that you are not doing anything too strenuous; your doctor will likely be able to offer suggestions for exercise that may include bike riding or walking briskly.
Source: The Journal of Clinical Endocrinology and Metabolism 2010; doi:10.1210/jc.2009-2255 |
| Compute Your Route |
 Oh Google! What did we do before this search engine found us answers to obscure questions, organized our events or told us the weather? Now there is one more Google application we will soon not able to live without: Bike Maps (Maps.google.com/biking). Google has had a mapping application for quite some time that allows the user to enter start and ending locations and find his or her way by car, public transit or by walking. Now, after partnering with Rails-to-Trails Conservancy, a nonprofit organization whose mission it is to create a nationwide network of trails from former rail lines, Google has added biking routes to its mapping toolbox. Just enter a start and end location, click the "Get Directions" button and directions including distance and estimated time will appear.
Be sure that you read the directions thoroughly before you start out; this application is very new and there have been a few reviews that have alleged the directions were a little more than sketchy. As with any bike ride be sure to tell someone where you are going and how long you will be out. Also, don't forget your cell and bring plenty of water, especially as the days get hotter and longer.
Source: www.maps.google.com/biking |
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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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