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Chilled Cantaloupe Soup
Ingredients1 large chilled cantaloupe, seeded and cut into 1-inch chunks
1/3 cup orange juice
4 lime wedges
Directions
Place the cantaloupe in a blender, add the orange juice, and puree until well blended.
Divide the soup evenly among 4 bowls. Squeeze the limes over the soup. Serve chilled.
Serves 4
Calories 81, carbohydrates 19g, fiber 2g, fat 0g, protein 0g, sodium 33mg
Source: www.realsimple.com |
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 Hello ! Oh boy it's hot! As summer turns up the thermostat don't forget to stay hydrated. Taking in enough fluids may be easier than you think; one cup of fruit counts as half a cup of fluid. Try this week's recipe after dinner instead of that ice cream cone and you'll be getting fluid, fiber and some vitamin C for far fewer calories than 2 scoops of Rocky Road.
Have a healthy week! -Debra |
| Another Reason to Love Olive Oil |  Consuming a Mediterranean diet, rich in whole grains, fish and healthful fats is associated with a lower occurrence of several diseases including heart disease and some cancers. It's been known for quite some time that some of these health benefits are due to the starring role that the healthful fat, olive oil, plays in the Mediterranean diet. New research is shedding some light on why olive oil may be so good for us. Researchers have recently identified phenolic compounds in olive oil. These compounds are so important because they have been shown to increase "good" cholesterol levels (HDL) while lowering "bad" cholesterol levels (LDL) levels. In addition these phenolic compounds are known to have anti-inflammatory effects in the human body; this is especially important because there are many diseases that are caused or exacerbated by the inflammatory response.
Bottom Line: Replacing saturated fats found in foods like butter, red meat and cheese with healthful saturated fats like olive oil can influence your health in several ways. Fat is an essential part of our diets, but choosing the right fat is just as important.
Int J Mol Sci. 2010; 11(2): 458-479. |
| Sodium - Less is More |  Nearly one out of every three Americans has hypertension (high blood pressure). Hypertension is known as the silent killer because although it has no symptoms it can weaken arteries, leading to stroke, heart attack and even kidney damage. For most Americans hypertension can be prevented or reversed by reducing sodium intake. Excessive sodium intake causes hypertension because it forces the body to hold onto extra fluid which the heart has to work harder to pump through our bodies. Currently the recommended maximum intake for sodium is 2300mg, according to the United States Department of Agriculture (USDA). However in April the Institute of Medicine (IOM), an independent, nonprofit organization that provides advice to the public on a range of health topics, released a statement urging the USDA to reduce the recommended maximum from 2300mg to 1500mg, and even less for individuals over 50 years old. This 1500mg limit was chosen because this is the established adequate intake level; the average adult does not need more than this amount.
Ways you can reduce your sodium intake:
· Remove the salt shaker from the table (one shake of the of salt shaker can contain about 200mg of sodium).
· Avoid processed foods. Many manufacturers use salt to enhance the flavor of foods and increase shelf life.
· Prepare meals at home- most restaurant foods have far more sodium than is necessary.
· Be aware. Many of these foods are sneaky sources of sodium: soy sauce, canned foods, deli meats, tomato juice, ketchup, baking powder and baking soda.
Source: IOM
http://www8.nationalacademies.org/onpinews/newsitem.aspx?RecordID=12818 |
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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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