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Banana-Blueberry Buttermilk Bread
Ingredients: Makes 10 servings
3/4 cup nonfat or low-fat buttermilk
3/4 cup packed light brown sugar
1/4 cup canola oil
2 large eggs
1 cup mashed ripe bananas (about 3 medium)
1 1/4 cups whole-wheat pastry flour
1 cup all-purpose flour
1 1/2 teaspoons baking powder
3/4 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
1 1/4 cups blueberries, fresh or frozen
Preparation
-Preheat oven to 375°F. Coat a 9-by-5-inch loaf pan with cooking spray.
-Whisk buttermilk, brown sugar, oil and eggs in a large bowl. Stir in mashed bananas.
-Whisk whole-wheat pastry flour, all-purpose flour, baking powder, cinnamon, baking soda, salt and nutmeg in a medium bowl.
-Fold the dry ingredients into the wet ingredients and stir until just combined. Fold in blueberries. -Transfer the batter to the prepared pan.
- Bake until the top is golden brown and a wooden skewer inserted in the center comes out clean, 50 to 60 minutes. Cool in the pan for 10 minutes, then turn out onto a wire rack. Let cool for about 2 hours before slicing.
Make Ahead Tip: Wrap and store at room temperature for up to 2 days or freeze for up to 3 months.
Ingredient note: Whole-wheat pastry flour is lower in protein than regular whole-wheat flour and has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural foods section of large supermarkets and natural foods stores. Store in the freezer.
Muffin Variation: Preheat oven to 400°F. Coat 12 (1/2 cup) muffin cups with cooking spray or line with paper liners. Divide the batter among the muffin cups (they will be full). Bake until the tops are golden brown and a wooden skewer inserted in the center of a muffin comes out clean, 20 to 25 minutes. Cool in the pan for 10 minutes, then remove and let cool on a wire rack for at least 5 minutes more before serving.
Nutrition
Per serving: 278 calories; 7 g fat (1 g sat, 4 g mono); 43 mg cholesterol; 49 g carbohydrates; 16 g added sugars; 5 g protein; 3 g fiber; 298 mg sodium; 195 mg potassium.
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Hello !
 It's here... blueberry season! Well it's been here for some time now, but this time of year, blueberries are at their biggest and sweetest! There is little that beats fresh, local berries cooked into delicious whole grain pancakes or popped into your mouth for a cool summertime dessert.
Over the next few weeks, be on the lookout for PYO (pick your own) signs on side roads and be sure to pull over and grab some August berries! And share with a friend!
Have a healthy week! -Debra |
| Hydrating with Electrolytes |  In hot weather, hard work can be even more strenuous. When exercising or performing manual labor like construction or even gardening, heat stroke can be a real risk. A recent study published in the Journal of Occupational Health tested the effectiveness of an oral rehydration solution that contained an important electrolyte, sodium.
In this study, over one hundred and fifty men who performed manual labor (loading cargo onto planes) in the heat were asked to drink either their favorite beverage (most men chose tea and coffee as their favorite beverage) as usual, taking note to record the volume, or asked to drink the study-provided oral rehydration solution, again recording the volume. They were then asked to rate their degree of fatigue right after work.
The results showed that, on average, most men consumed about 1000 ml no matter what they chose to drink. The results also indicated that when the men drank the oral rehydration solution instead of their drink of choice, their reported fatigue was lower than if they drank their preferred drink.
Bottom Line: While these results are not surprising, they emphasize the need for adequate hydration including electrolytes. The authors of this study point out that proper hydration is an effective method for the prevention of industrial accidents and heat stroke. When you are outside make sure you are staying hydrated, and if you are working strenuously make sure to consume some electrolytes in order to reduce your risk for fatigue and heat stroke. Electrolyte-enhanced waters are widely available at a variety of stores or choose diluted fruit juice.
Source: J Occup Health 2010 Jun 14. |
| Another Reason to Take Fish Oil |  Fish oil supplement sales have been on the rise for years, and it seems that each year there is another reason the omega-3 fatty acids, found in fish oil, are so healthy. Research on postmenopausal women found that taking the supplement was associated with a 32% decrease in risk of ductal carcinoma breast cancer, the most common form. The protective effect of the fish oil is believed to be due its anti-inflammatory properties. Chronic inflammation is often the starting point and accelerates the rate of breast cancer. Fish oil contains large amounts of omega-3 fatty acids that reduce overall body inflammation by altering production of compounds called prostaglandins, responsible for pain and inflammatory responses.
Fish oil supplements often have a bad reputation for tasting "fishy," but huge improvements have been made in the market. Some good brands to try are: Advocare OmegaPlex, Carlson Fish Oil, Eniva Nutraceutics Efacor, and GNC Triple Strength Fish Oil. Although this research concerning the association between fish oil and breast cancer is new, adding the supplement can benefit numerous aspects of health, including potentially warding off cancer risk.
Bottom Line: The recommendation is to consume fatty fish 2-3 times a week. For those who do not eat fish, a supplement can be a good way to obtain the health benefits of the omega-3 fatty acids found in fish. As with any supplement, be sure to check with your physician before taking it to ensure it will not interfere with other medications you may be taking.
Source: consumerlabs.com |
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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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