Debra Wein Pic
May 14, 2010
This Week's Topics
Recipe: Grilled Portobello-Goat Cheese Pitas
For Kids and Vegetables, Timing May Be Everything
Nutrition Check-Up for Women
Is Your Metabolism Keeping You From Reaching Your Weight Goal?
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SN Healthy Recipe
 
Grilled Portobello-Goat Cheese Pitas
 
Yield:  4 servings (serving size: 1 topped pita)
 
1 1/2 teaspoons bottled minced garlic
1 teaspoon olive oil
4 (6-inch) pita rounds
1/2 teaspoon salt, divided
1/4 teaspoon black pepper, divided
1 (6-ounce) package portobello mushrooms
2 medium tomatoes, cut into 1/4-inch-thick slices
1/3 cup (3 ounces) goat cheese
1/2 cup chopped fresh basil
 
Preheat a grill pan over medium heat.
Combine garlic and oil; brush evenly over pitas. Sprinkle 1/4 teaspoon salt and 1/8 teaspoon pepper evenly over pitas. Place pitas in pan, and cook 2 minutes on each side or until toasted.
Sprinkle 1/4 teaspoon salt and 1/8 teaspoon pepper evenly over mushrooms and tomatoes. Place mushrooms in pan; cook 6 minutes or until tender, turning once. Remove mushrooms from pan. Add tomatoes to pan; cook 1 minute.
Spread goat cheese evenly over pitas. Arrange the mushrooms and tomatoes evenly over pitas. Sprinkle
with chopped basil.
 

CALORIES 283 (27% from fat); FAT 8.5g (sat 4.7g,mono 2.4g,poly 0.7g); IRON 2.7mg; CHOLESTEROL 17mg; CALCIUM 133mg; CARBOHYDRATE 39.8g; SODIUM 731mg; PROTEIN 11.9g; FIBER 2.9g
 
Source: www.cookinglight.com
medalHello  !
 
Cigarette smokers in Massachusetts may be faced with images of diseased lungs, damaged brains, and corroded teeth when they shop for a fix at more than 9,000 convenience stores, pharmacies, and gas stations, if a proposal by the state Department of Public Health is approved. While travelling to Italy last spring, I spotted these packages in Europe at the tax-free shops.
 
These are some of the messages I read on the packages inmedal European airports:
�         Protect Children : Don't let them breathe your smoke
�         Smoking Kills
�         Smoking Clogs arteries and causes heart attacks and strokes
�         Smoke contains benzene, nitrosamines, formaldehyde and hydrogen cyanide
I was moved by the scary message and am curious to see how things turn out here in Massachusetts. If you are looking to quit smoking, check out the  resources at: 
Massachusetts Tobacco Cessation & Prevention Program 
 
Have a healthy week!
-Debra
For Kids and Vegetables, Timing May Be Everything
kids eating veggiesGetting kids to eat their vegetables can sometimes feel like an impossible task. But maybe it is all in the timing. A new study shows that if preschool children are presented with vegetables at the beginning of a meal, they will not only eat those veggies, but also eat more of the veggies that arrive on their dinner plate.
 
Researchers served lunch to 51 children at a daycare center on four occasions and measured their vegetable intake.  Children were provided with no carrots or 30 grams (about 1 ounce), 60 grams (about 2 ounces) or 90 grams (about 3 ounces) of carrots as the first course of lunch. The children had 10 minutes to eat the carrots, after which the researchers served them pasta, broccoli, unsweetened applesauce and low-fat milk.
 
The results showed that when the children did not have any carrots prior to lunch, they ate about 23 grams (nearly 1 ounce) of broccoli from the main course. Interestingly, when the children received the 30 grams of carrots at the start of the meal, their broccoli intake rose by nearly 50 percent compared to having no carrots as a first course. When the first course of carrots was increased to 60 grams, average broccoli intake nearly tripled to about 63 grams, which is a third of the recommended vegetable intake for preschool children.
 
Bottom Line - Giving kids vegetables prior to dinner may be a good way to get them to increase their vegetable intake. They are likely to be hungry and will be more inclined to eat the vegetables, plus there is no other food to distract them from the veggies. If your kids are anything like the ones in the study, they will end up eating more of the vegetables in the main dish as well!
 
Source: American Journal of Clinical Nutrition 2010, 91:1237-1243
Nutrition Check-Up for Women
Mature healthy womenMonday was the 8th annual National Women's Check-Up Day, which also makes it a good time to check up on your nutrition. Unfortunately, many women don't get the proper amount of nutrients their bodies' need, which can contribute to heart disease, cancer, osteoporosis and more. Below are some health risks that could develop as a result of missed nutrients, plus some ways to include more of these nutrients in your diet.
 
Calcium
Calcium is necessary for healthy bones, teeth, muscle contractions and other body functions. Daily calcium needs for an adult woman are approximately 1,000 to 1,200 milligrams depending on age. Good sources include yogurt, low-fat milk and cheese, kale, broccoli and calcium-fortified orange juice.
 
Fiber
Lack of fiber can lead to certain types of cancers, heart disease and constipation. An adult woman needs approximately 21 grams to 25 grams of fiber per day. Good sources of fiber include apples, blueberries, figs, raisins, broccoli, carrots, peas, lentils, brown rice and whole-wheat pasta and bread.
 
Folate
Low consumption of folate in women of child-bearing age, can lead to birth defects. It is recommended that all women capable of becoming pregnant consume 400 micrograms of folate (or folic acid) from foods and/or supplements. Good sources of folate include, spinach, navy beans, peas, nuts, lentils and oranges. Enriched grain foods contain the synthetic form of folate (folic acid) which is just as good as the natural form.
 
Source: Adapted from The American Dietetic Association, www.eatright.org
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Let a Sensible Nutrition RD measure YOUR metabolism and tell you the truth! Call 781-741-5483 or send an email to [email protected] 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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