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Barley Risotto with Fennel
Ingredients2 teaspoons fennel seeds1 large or 2 small fennel bulbs, cored and finely diced, plus 2 tablespoons chopped fronds1 cup pearl barley, or short-grain brown rice1 small carrot, finely chopped1 large shallot, finely chopped2 cloves garlic, minced4 cups reduced-sodium chicken broth, or "no-chicken" broth
(1/2 cups water, divided)
1/3 cup dry white wine
2 cups frozen French-cut green beans
1/2 cup grated Parmesan cheese
1/3 cup pitted oil-cured black olives, coarsely chopped
1 tablespoon freshly grated lemon zest
Freshly ground pepper, to taste
Preparation
1. Coat a 4-quart or larger slow cooker with cooking spray. Crush fennel seeds with the bottom of a saucepan. Combine the fennel seeds, diced fennel, barley (or rice), carrot, shallot and garlic in the slow cooker. Add broth, 1 cup water and wine, and stir to combine. Cover and cook until the barley (or rice) is tender, but pleasantly chewy, and the risotto is thick and creamy, 2 1/2 to 3 1/2 hours on high or low.
2. Shortly before serving, cook green beans according to package instructions and drain. Turn off the slow cooker. Stir the green beans, Parmesan, olives, lemon zest and pepper into the risotto. If it seems dry, heat the remaining 1/2 cup water and stir it into the risotto. Serve sprinkled with the chopped fennel fronds.
Nutrition
Per serving: 242 calories; 6 g fat (2 g sat, 1 g mono); 9 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 10 g protein; 8 g fiber; 474 mg sodium; 330 mg potassium; Vitamin A (35% daily value), Selenium (20% dv), Vitamin C (15% dv).
Source: www.eatingwell.com |
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Hello !
 I am currently attending the National Wellness Institute's conference and certification program in Stevens Point, WI and am looking forward to returning with fresh ideas and updates surrounding wellness to share with all of you. And, of course, I will have a few more letters after my name. Just kidding! So no more making fun of me. lol
Also, July is National Herbal/Prescription Awareness Month. Herbal supplements are classified by the Food and Drug Administration (FDA) as part of a general group of "dietary supplements" and are therefore, not tightly regulated.
This means that the responsibility is on the consumer. Be sure you know what is in the herbal supplements you are taking, and be sure to check with your physician or pharmacist about any side effects that may interfere with prescription medications.
Just because something "comes from the earth" and is "natural" does not mean that it is harmless. Be sure to do your homework to ensure you and your family's continued health.
Have a healthy week! -Debra |
| What is Your TV Telling You to Eat? |  At the end of the day when you sit down to watch TV, a lot of what you see is advertisements. Although there may be some ads trying to get you to buy the new iPhone or hottest car, close to 17% of advertisements are food related. Americans watch, on average, 6.75 hours of television daily, exposing each of us to over 14,000 food related commercials. To see exactly what Americans are being told to eat by the media, the American Dietetic Association (ADA) performed a study investigating food advertisements on TV.
In this study, researchers investigated food groups and micronutrients (vitamins and minerals) that were emphasized in commercials. They compared the recommended servings and dietary values of the advertised food to the national dietary recommendations for a 2,000 calorie diet. Results showed that a diet of advertised foods would contain "25 times the recommended servings of sugars and 20 times the recommended servings of fat, but less than half of the recommended servings of vegetables, dairy and fruits." Although advertisements for grains met the national serving recommendations, the quality of the endorsed grain products was very low due to the lack of fiber in them.
The nutrient content of advertised foods was compared to the national recommendations, and again the results were also very unbalanced. There was an over-supply of 8 nutrients, including sodium, total fat, saturated fat and cholesterol and an under-supply of 12 essential nutrients including fiber, vitamins A, D, E, calcium and potassium.
The advertisement imbalances have the potential to be very harmful because they promote consuming foods high in fat, but lacking healthful nutrients such as vitamin A and E. Not only are unbalanced diets regularly advertised, but there is also a lack of nutrition information being conveyed to public. In 96 hours of observed TV, there was no nutrition education communicated to the audience except for some breakfast cereals which stated that they should be eaten "as part of a complete breakfast." However, they did not identify what a "complete breakfast" was.
Bottom Line: There are a lot of ads promoting what you and your family "should" eat and most of it is likely unhealthy. If you see something you want to buy, make sure to read the nutrition facts panel before purchasing. Also, try to limit the amount of TV you and your children watch to decrease exposure to unhealthful food advertising. The recommendations are for children to participate in 2 hours or less of all screen time daily, including TV, computers, video games, etc.
Source: Journal of the American Dietetic Association June 2010; 110(6), 904-910. |
| Four Foods That Can Help Control or Prevent Type 2 Diabetes |
 Many people associate eating too many sweets and fatty foods with type 2 diabetes. But often, controlling or preventing the disease comes down to simple healthful choices. For instance, a new study published by the Archives of Internal Medicine suggests that choosing brown rice over white rice may help reduce the risk of type 2 diabetes. Below are four other foods that may also help control or prevent type 2 diabetes. Here are some other tips to help you.
1. Nuts
Nuts provide healthful fats, magnesium, fiber and help curb hunger. According to a 2008 study published in the Journal of Nutrition, people with diabetes should consume nuts to help reduce their risk of cardiovascular disease. Consuming nuts also helps improve cholesterol levels. Despite all the health benefits, nuts are calorically dense so the National Institute of Diabetes and Digestive and Kidney Disease recommends consuming a small portion - about a half an ounce a day.
2. Green Leafy Vegetables
Eating a combination of green leafy vegetables and fruit lowered the risk of women developing type 2 diabetes in a 2008 Diabetes Care study. Greens like spinach, kale and collards are low in calories and carbohydrates. These water and fiber filled vegetables can make and keep one full so they're a perfect addition to a healthful diet.
3. Fish
Fish high in omega-3 fatty acids (like salmon) are a great part of a healthful diet. A study published in Diabetes Educator found that people with diabetes who consume fish on a regular basis may have a reduced risk of cardiovascular disease, improved cholesterol levels and a lower risk of cardiac death. Aim to have 3-4 ounces of fatty fish about twice each week.
4. Fat-free Milk and Dairy Products
A study published in 2005 in the Archives of Internal Medicine found that men who consumed more low-fat dairy products had a reduced risk of type 2 diabetes. Additional research suggests that low-fat dairy products may also help ward off insulin resistance, which leads to type 2 diabetes. When shopping, look for low-fat dairy as well as foods fortified with vitamin D and calcium.
In addition to these super foods, exercise is essential. If you are overweight, losing 7-10% of your body weight is the ideal way to ward off type 2 diabetes. A healthful diet and regular physical activity are important factors for preventing and managing disease. There is no time like the present to get started!
Adapted from: US News and World Report: Health. June 2010 |
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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 (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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