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Blueberry-Ricotta Pancakes
Ingredients
Makes 4 servings, 2 pancakes each
1/2 cup whole-wheat pastry flour, (see Tips)
1/4 cup plus 2 tablespoons all-purpose flour
1 teaspoon sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon freshly grated nutmeg
3/4 cup part-skim ricotta cheese
1 large egg
1 large egg white
1/2 cup nonfat buttermilk (see Tips)
1 teaspoon freshly grated lemon zest
1 tablespoon lemon juice
2 teaspoons canola oil, divided
3/4 cup fresh or frozen (not thawed) blueberries
PreparationWhisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda and nutmeg in a small bowl. Whisk ricotta, egg, egg white, buttermilk, lemon zest and juice in a large bowl until smooth. Stir the dry ingredients into the wet ingredients until just combined.
Brush a large nonstick skillet with 1/2 teaspoon oil and place over medium heat until hot. Using a generous 1/4 cup of batter for each pancake, pour the batter for 2 pancakes into the pan, sprinkle blueberries on each pancake and cook until the edges are dry and bubbles begin to form, about 2 minutes. Flip the pancakes and cook until golden brown, about 2 minutes more. Repeat with the remaining oil, batter and berries, adjusting the heat as necessary to prevent burning.
Tips
Look for whole-wheat pastry flour in the natural foods section of large supermarkets and natural foods stores. Sources include King Arthur Flour, (800) 827-6836, www.bakerscatalogue.com, and Bob's Red Mill, (800) 349-2173, www.bobsredmill.com.
No buttermilk? Mix 1 tablespoon lemon juice into 1 cup milk.
NutritionPer serving: 238 calories; 8 g fat (3 g sat, 3 g mono); 68 mg cholesterol; 30 g carbohydrates; 12 g protein; 3 g fiber; 334 mg sodium; 128 mg potassium. Selenium (24% daily value), Calcium (16% dv).
Source: www.eatingwell.com |
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Hello !
I think we all know to look at the ingredients list of our favorite foods when we're at the grocery store. We also  know to avoid foods that are full of the "s word"- SUGAR. With its empty calories, who needs it?
Food manufacturers know we're watching out for sugar, so they use sugars with different names in their products to avoid detection. Be a smart shopper! Any ingredient that ends in "ose" is likely a sugar...one of the most common is high frustose corn syrup. Exercise caution when shopping and save a few calories by being a sugar sleuth!
Have a healthy week! -Debra |
| Skipping Breakfast Can Lead to a Tumble | |
 It seems that more and more people are skipping meals or fasting for an extended period of time. Whether you are trying to lose weight or simply forget to eat due to your busy schedule, skipping meals causes your body to become nutritionally unbalanced, which can lead to abnormal changes. If you have skipped a meal or fasted recently you may have noticed yourself becoming fatigued or less able to focus, but did you know that you may be negatively affecting the quality of your day or even making yourself more susceptible to injury?
Recent research published in Nutrition Journal found that balance is greatly affected by skipping meals and fasting. The research was performed on young women because this demographic is most likely to skip meals or fast, primarily for weight loss reasons. The results of this study showed that when women fasted, they had a decrease in stationary and dynamic balance.
Balance allows you to stay upright, keep good posture and maintain ankle control to keep you from falling. Women who had fasted had significantly impaired balance compared to those who did not fast. Not only were the women unbalanced, but they regained their bodily control more dramatically by stumbling, as opposed to just shifting their weight. These results show that a lack of proper nutrition for an extended period of time could result in impaired performance of simple daily tasks or even injury.
Bottom Line: Many people, especially women, skip meals for one reason or another. They may not think much of it, but this can be very harmful. Your body requires a steady supply of nutrients to function optimally and this study shows that skipping meals or fasting can lead to impaired balance and injuries.
Source: Nutrition Journal 2010; 9:18. |
| How to keep your memory at its best! |  This past July, the International Conference on Alzheimer's Disease took place in Honolulu, Hawaii where researchers presented the latest findings on Alzheimer's and dementia. Here are a few highlights:
Physical Activity
Research conducted right here in Framingham, Massachusetts showed that physical activity can decrease one's risk of developing dementia. Participants who exercised heavily had a 40 percent lower risk of developing dementia. In addition, participants who reported the lowest levels of physical activity were 45 percent more likely to develop any type of dementia compared to those who reported higher levels of activity.
Tea and Coffee
Another study presented at the conference showed that participants who drank tea had 17 to 37 percent less cognitive decline compared to non-tea drinkers. On the other hand, coffee did not appear to have any protective effect on cognitive decline except in the very highest intake group.
Vitamin D
Vitamin D may play a role in a variety of age-related diseases. Vitamin D levels were measured from blood samples and compared with performance on a measure of general cognitive function that incorporated memory, orientation in time and space, and ability to maintain attention. The results presented described a 42 percent increase in cognitive decline in those who were vitamin D deficient. Vitamin D intake is particularly important to the elderly population because as we age, we are less able to make vitamin D from the sun and there are few foods that contain vitamin D. Choosing vitamin D-fortified foods or taking a vitamin D supplement can help ensure adequate intake.
Bottom line: I forgot!
Source: ICAD Press Release July 2010 http://www.alz.org/icad/2010_release_large_071110_1200pm.asp |
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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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