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Almond-Honey Bar
Ingredients
1 cup old-fashioned rolled oats
1/4 cup slivered almonds
1/4 cup sunflower seeds
1 tablespoon flaxseeds, preferably golden
1 tablespoon sesame seeds
1 cup unsweetened whole-grain puffed cereal
1/3 cup currants
1/3 cup chopped dried apricots
1/3 cup chopped golden raisins
1/4 cup creamy almond butter
1/4 cup turbinado* sugar
1/4 cup honey
1/2 teaspoon vanilla extract
1/8 teaspoon salt
Preparation1. Preheat oven to 350°F. Coat an 8-inch-square pan with cooking spray. 2. Spread oats, almonds, sunflower seeds, flaxseeds and sesame seeds on a large, rimmed baking sheet. Bake until the oats are lightly toasted and the nuts are fragrant, shaking the pan halfway through, about 10 minutes. Transfer to a large bowl. Add cereal, currants, apricots and raisins; toss to combine. 3. Combine almond butter, sugar, honey, vanilla and salt in a small saucepan. Heat over medium-low, stirring frequently, until the mixture bubbles lightly, 2 to 5 minutes. 4. Immediately pour the almond butter mixture over the dry ingredients and mix with a spoon or spatula until no dry spots remain. Transfer to the prepared pan. Lightly coat your hands with cooking spray and press the mixture down firmly to make an even layer (wait until the mixture cools slightly if necessary). Refrigerate until firm, about 30 minutes; cut into 8 bars. *Turbinado sugar is steam-cleaned raw cane sugar. It's coarse-grained and light brown in color, with a slight molasses flavor. Find it in the natural-foods section of large supermarkets or at natural-foods stores.
Nutrition Per serving: 244 calories; 10 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 38 g carbohydrates; 15 g added sugars; 5 g protein; 3 g fiber; 74 mg sodium; 313 mg potassium. www.eatingwell.com |
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Hello !
 This week we're all about exercise! A lot of people say to me, "I am so much more active in the summer." When I press them, asking for how they are so active, it seems many people just think they are more active in the summer.
The reality is that while many people think summer means long walks, swims in the surf and bike riding, a lot of us just stay home! We still have a good six weeks left of summer (fingers crossed) - let's get out there and move!
Have a healthy week! -Debra |
| Immunity Boosts from Exercise |  Moderate resistance training has always been praised for its health benefits. It improves bone health, maintains and builds muscle strength and increases metabolism. Now, there is one more reason to add resistance training to your routine. New research suggests that moderate levels of resistance training increases immune cell activity, which decreases the risk for respiratory infection.
Research from Truman State University in Missouri found that several key immune system cells actually increase after 20 minutes of weight training. The greatest gains were seen in neutrophil and monocyte cells. These cells together are responsible for destroying bacteria at the site of infection and are the first line of defense in eliminating infection. Lymphocyte cells, immune cells that attack specific pathogens detected by the immune system, also increased. This increase in immune cells seen after exercise offers huge benefits in terms of immune health, helping to decrease the likelihood of contracting a respiratory infection.
Additionally, moderate resistance training (and aerobic exercise) increases immunity by decreasing stress hormone levels in the body which is important because stress hormones can decrease immune cell activity.
Although resistance exercise should already be part of a complete exercise program, an immunity boost is another reason to add (or continue) resistance training. Enhanced immune cells means a decreased risk for infection - and who doesn't want to avoid getting sick?
Source: American Journal of Lifestyle Medicine May 2010 vol. 4 no. 3 244-252 |
| Low Activity in Youth Can Lead to Adult Hypertension |  Plenty of health habits track from childhood to adulthood, including the risk of developing hypertension. New research suggests that low aerobic activity in childhood and young adulthood can potentially lead to increased risk of hypertension in middle age. Researchers emphasize that high activity (characteristic of many children and adolescents) is different from physically activity and exercise that benefits aerobic health, such as planned biking or sports.
The study followed 4,618 men and women throughout the Coronary Risk Development study. By following participants over the course of 20 years, the long-term effects of low youth activity was evident. The study concluded that lower activity in youth is a considerable risk factor for hypertension in middle age, a time in life when cardiovascular disease is common.
This research demonstrates the importance of aerobic fitness throughout life to help ward off chronic diseases, such as hypertension, that can build gradually over a lifetime. If you happen to be past the "young adult" phase in your life, don't despair! Lifestyle changes can still prevent or decrease high blood pressure. A low-sodium diet full of fruits, vegetables and whole grains, combined with aerobic exercise still has significant benefits to those struggling with hypertension.
Source: Hypertension. 2010;56:49-55 |
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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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