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Garden Pasta Salad
Ingredients
2 cups whole-wheat rotini, (6 ounces)
1/3 cup reduced-fat mayonnaise
1/3 cup low-fat plain yogurt
2 tablespoons extra-virgin olive oil
1 tablespoon red-wine vinegar, or lemon juice
1 clove garlic, minced
1/8 teaspoon salt
Freshly ground pepper, to taste
1 cup cherry or grape tomatoes, halved
1 cup diced yellow or red bell pepper, (1 small)
1 cup grated carrots, (2-4 carrots)
1/2 cup chopped scallions, (4 scallions)
1/2 cup chopped pitted kalamata olives
1/3 cup slivered fresh basil
Preparation
Bring a large pot of lightly salted water to a boil. Cook pasta, stirring occasionally, until just tender, 8 to 10 minutes, or according to package directions. Drain and refresh under cold running water. Whisk mayonnaise, yogurt, oil, vinegar (or lemon juice), garlic, salt and pepper in a large bowl until smooth. Add the pasta and toss to coat. Add tomatoes, bell pepper, carrots, scallions, olives and basil; toss to coat well. Nutrition
6 servings, 1 cup each Per serving : 205 Calories; 9 g Fat; 2 g Sat; 5 g Mono; 1 mg Cholesterol; 29 g Carbohydrates; 6 g Protein; 4 g Fiber; 291 mg Sodium;
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Hello !
 With the official kickoff to summer upon us, make sure you don't get caught in a trap of eating lots of unhealthy barbecue foods throughout the summer. Burgers, hot dogs, potato salad and beer don't make for a trim waist line, or a healthy heart. Try to balance your plate by loading up on green salad, seltzer water, and watermelon slices. At barbecues, focus on spending time with family and friends and enjoying the outdoor games! Have a healthy week! -Debra |
| Brain Cancer and Cell Phone Use |  Since the first mobile phone (the size of a brick) was introduced, there has been speculation that its use may be promoting brain cancer in its users. A new report issued by the Food and Drug Administration (FDA) says that, although research is ongoing, all available scientific evidence, including recent World Health Organization (WHO) findings, show no increased health risk due to radiofrequency (RF) energy, a form of electromagnetic radiation that is emitted by cell phones. Also noted by the FDA in this report is that the National Cancer Institute found that despite the dramatic increase in cell phone use between 1987 and 2005, brain cancer cases did not increase.
This WHO multinational case-control study called Interphone is the largest study to date set-up to investigate whether mobile phone use increases the risk of cancer and, more specifically, whether the RF fields emitted by mobile phones are carcinogenic. Interphone looked at 13 countries (not including the US) and reported little or no risk of brain tumors for most long-term users of cell phones. The study focuses on four types of tumors found in the tissues that most absorb RF energy emitted by cell phones: tumors of the brain known as glioma and meningioma, of the acoustic nerve, and of the parotid gland (the largest of the salivary glands).
Despite these results, the FDA offers advice for those who want to reduce their radio frequency exposure.
1. reduce the amount of time spent on the cell phone
2. use speaker mode or a headset to place more distance between the head and the cell phone
Source: FDA's Consumer Updates May 17, 2010
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| Sleep Your Way Skinny |
 Do you ever notice that after several, or even one, night of little sleep you feel hungrier, or find yourself searching for food to "perk" you up? Well it is not your imagination. After several nights of little sleep, two hormones that regulate appetite and satiety, ghrelin and leptin, are not at normal levels. In a recent study designed to observe changes in food intake and physical activity after restricted sleep hours, researchers found that the when participants slept fewer hours they ate more and were more active through the following day.
Twelve healthy men (average age was 22) were observed for 48 hours and were allowed to sleep either 8 or 4 hours on the first night of the study. Then they were monitored on three points: how much they ate, how active they were, and feelings of: hunger, pleasantness of food, desire to eat and sensation of sleepiness. The researchers found that when the men slept only 4 hours compared to 8, they took in on average, 22% more calories the day after sleep restriction and reported that they felt hungrier when they woke after sleep restriction. Not surprisingly, the men reported that they felt sleepier after a night of sleep restriction, but were found to be slightly more active.
Bottom Line: The general recommendation for sleep is at least seven hours each day. With more and more electronic distractions, there is no wonder that many people do not come close to this recommendation. Reflect on how many hours you get each night and if it's below seven hours, determine ways you can add hours. Do you need to unplug the phone, or record your favorite TV shows for later? Shut down the laptop sooner? See what changes you can make to ensure you are getting a good night's rest.
Source: American Journal of Clinical Nutrition 2010, Vol. 91, No. 6, 1550-1559 |
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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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