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Grilled Sweet Potato Salad
Grilled sweet potatoes require close attention, but the results are worth it. Slice them too thick, and they won't cook through; slice them too thin, and they'll char quickly. So slice carefully, and keep an eye on the grill.
Cilantro-Lime Vinaigrette
1 tsp. grated or minced lime zest
3 Tbs. fresh lime juice
1 Tbs. white wine vinegar
1/4 cup extra virgin olive oil
2 Tbs. chopped cilantro
2 cloves garlic, minced
Salt to taste
Sweet Potatoes
2 lb. sweet potatoes, peeled and sliced 3/8-inch thick
1 red bell pepper, diced
2 scallions, white and tender green parts, sliced
3 Tbs. orange, mango or pineapple juice
Salt and freshly ground black pepper to taste
1. Prepare medium-low charcoal fire, or preheat gas grill (or broiler).
2. To make Cilantro-Lime Vinaigrette: Combine lime zest, juice and vinegar in large bowl. Whisk in oil until completely blended. Stir in cilantro, garlic and salt.
3. To make Sweet Potatoes: Add potato slices to vinaigrette, and let marinate a few minutes. Using slotted spoon, transfer potato slices to grill. Turn occasionally, basting with remaining vinaigrette, and cook until tender when pierced with fork, 10 to 15 minutes.
4. Return grilled potatoes to vinaigrette. Add red pepper, scallions, juice, salt and pepper; toss gently. Serve immediately.
Nutrition:
Serves 4
Per Serving: 270 cal; 3g protein; 14g total fat (2g sat. fat), 34g carb; 0mg chol; 55mg sodium; 6g fiber
Source: www.vegetariantimes.com |
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 Hello !
How old are you? What age would you like to live to? Well, new research shows that people who refrain from these four SIMPLE things can live up to 12 years longer. WHAT ARE THEY? 1. Smoking 2. Eating fruits and vegetables fewer than three times per day (the recommendation is five or more) 3. Engaging in fewer than two hours of physical activity per week 4. Drinking more than 4.2 ounces (0.12 liters) of alcohol per week for women, and 6.3 ounces for men. Have a healthy week! -Debra |
| Adequate Vitamin D Decreases Risk for Colon Cancer |  Vitamin D is like the Susan Boyle of the nutrition world; it's always been around, but not until recently have all its charms been revealed. Vitamin D is actually a hormone and has been known for a long time to play a role in calcium regulation, but now there is evidence that adequate vitamin D intake may lower the risk of colon cancer. In the largest study of this kind to date, researchers using data obtained from the European Prospective Investigation into Cancer (EPIC) Trial found that participants with the highest level of vitamin D in their blood were 40% less likely to develop cancer over the course of the study.
Bottom Line: The current recommendation for Americans is to consume 400 I.U.s of vitamin D daily, however this recommendation is expected to be increased soon as more data is emerging that points to the health benefits of greater intake (in the 700-1000 I.U. range) especially for individuals living in northern climates (like Boston). Check with your dietitian or physician if you think you may need a supplement.
Source: BMJ 2010;340:b5500 |
| Watching Out for Trans Fats |
 Trans fatty acids have been used in food manufacturing for years because they increase the shelf life of many products. Increasing evidence suggests that excessive trans fat in our diets can lead to an increased risk of developing cardiovascular disease. In fact, a two percent increase in energy intake from trans fat has been linked to a twenty-three percent increase in cardiovascular disease.
The American Heart Association recommends limiting trans fat to less then one percent of energy intake, which for most people is fewer than 2 grams. Keep in mind that trans fat does occur naturally in some dairy and meat products and it is not possible to eliminate all trans fat in a diet, unless you eliminate all animal products and processed foods.
Recent regulations have required that all food products display the amount of trans fat per serving on the Nutritional Facts panel. Even though this has been beneficial, some labels are misleading because if a product contains less than 0.5 gram of trans fat per serving, the label often reads 0 grams of trans fat per serving. Consumers may actually be eating larger quantities of trans fat than they realize due to misleading labels. Partially hydrogenated oil is the most commonly used trans fat in processed food, so be sure to read the ingredient list and avoid products that contain it.
Bottom Line: Trans fat has been proven to cause an increase in cardiovascular disease. While we cannot help eating trans fat in naturally occurring products (unless we eliminate animal products from our diet), we can limit our intake of trans fat in processed foods and choose fresh foods whenever possible.
Source: Journal of the American Dietetic Association 2010, Volume 110 (4):585-591 |
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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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