|
|
1 pound baby spinach (about 20 cups)
1 tablespoon toasted sesame seeds (see Tip)
2 teaspoons reduced-sodium soy sauce
2 teaspoons toasted sesame oil
1 small clove garlic, minced
Preparation
Place water in a very large pot or Dutch oven and bring to a boil over high heat. Add spinach and cook, stirring frequently, until completely wilted, 2 to 3 minutes. Transfer to a colander and let stand until cool enough to handle. Squeeze out excess water.
Coarsely chop the spinach. Place in a bowl and mix in sesame seeds, soy sauce, sesame oil and garlic. Serve at room temperature.
Tip: To toast nuts and seeds, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Nutrition
Per serving: 56 calories; 4 g fat (1 g sat, 1 g mono); 0 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 3 g protein; 2 g fiber; 152 mg sodium; 424 mg potassium. Vitamin A (183% daily value), Folate (32% dv), Iron & Magnesium (19% dv), Vitamin C (15% dv)
|
|
Share SNac Bytes |
| |
|
Hello !
With school back in session, fall is the perfect time to work on healthy family habits. Make sure your kids are getting the nutrition they need by keeping healthy breakfast, lunch and snack foods on hand and doing your best to sit down for family dinners.
Focus on including physical activity in your family routine, such as walks or bike rides around the neighborhood. Keep in mind that girls and boys may need different opportunities and encouragement when it comes to healthy living.
And check out the pain-free tips to curb your calories below...try some of these stealthy calorie-savers to keep everybody happy & healthy.
Have a healthy week! -Debra |
| Boys are different than girls, but they still have the same problem |  Childhood obesity is a major problem that continues to grow in North America. Although it has not been proven which gender is more obese than the other, one certainty is that childhood obesity is more prevalent than it used to be and must be stopped in order to save our youth. The causes of this epidemic are many, including unhealthy dietary behaviors and decreased physical activity. The discussion on how to publicly intervene in this health issue is ongoing and current research is starting to look into using gender specific strategies.
Research has shown that obesity is tied to both gender and culture differences. A study done by the BioMed Central Public Health Journal presented results showing that girls pay more attention than boys do to foods in terms of health and nutrition. When studying fifth graders, who are 10 and 11 years old, they found that boys consumed more fast food than girls. They also found that boys were less likely to meet nutritional recommendations of fruit and vegetable consumption and that they also consumed more fat in their diets compared to girls of the same age. This study went on to look at physical activity of these fifth graders and reported that boys were 26% more active than girls. Previous medical studies have indicated that adolescence is the time when most females dramatically decrease their activity level. This study looked into the reasons for that drop off, showing that girls reported having fewer active role models, more barriers, and less benefits to physical activity than boys.
These major differences are causing health officials to think about specializing health programs for the different genders in order to decrease childhood obesity as well as chronic diseases that can result from being overweight.
Bottom Line: Childhood obesity is a big problem with multifaceted causes that may vary by gender in addition to other factors. Focusing on keeping girls physically active as they become tweens and teens and teaching boys the value of good nutrition in conjunction with overall wellness instruction may be a way to decrease or slow down the childhood obesity epidemic.
Source: BMC Public Health. 2010; 10:340. |
| Tricks for Cutting Calories Effortlessly |  Cutting calories to lose weight can often seem like a laborious task. However, small changes can add up to make a big difference in your weight management plan. These simple tricks can help you cut calories without even realizing it!
First, avoid liquid calories. It is easy to guzzle 3 sodas throughout the day without noticing. However, those sodas add calories just like solid food but are not nutrient rich and do not fill you up. Stick to regular water throughout the day to cut hundreds of calories.
Second, do not eat out of a bag. Big bags of snack food usually have more than one serving in them. It is way too easy to eat everything in sight even if you aren't hungry, adding unnecessary calories and fat. Instead, pour a single serving into a small bowl to get your snack fix without damaging your diet. Additionally, pick small dishes. You can actually trick your brain into thinking you are eating more food simply by having smaller dishes. The dishes appear full with less food and you feel like you are eating more, even when you aren't. Coincidentally, dinner plates have grown in diameter from 9 to 12 inches in the past 50 years.
Finally, make favorite foods lower calorie. Always make a conscious effort to pick reduced calorie snacks, lean meats, and filling fruits and veggies. Take the skin off poultry and trade in whole milk for skim in your coffee. You can still enjoy the food you love while avoiding some of the calories.
Implementing small changes like these into your daily plan can help you lose weight without it seeming like a daunting task. Try some and see what works for your lifestyle!
Source: Adapted from eatright.org |
|
About Sensible Nutrition
|
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 |
|
|
|
|
