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Vegetarian Lasagna
Serves 6
Ingredients
1 (16 ounce) can diced tomatoes
1 (16 ounce) package instant lasagna noodles
1 bunch fresh spinach, washed and chopped
2 large carrots, shredded
2 large zucchini, diced
2 summer squash, diced
1 large eggplant, diced
1 large head broccoli, cut into florets
2 teaspoons dried oregano
salt and pepper to taste
1 cup shredded mozzarella cheese (optional)
1 cup ricotta cheese (optional)
Directions
1. Preheat oven to 375 degrees F (190 degrees C). Lightly grease one 9x13 inch baking dish.
2. Place a layer of tomatoes in the bottom of the baking dish, followed by a layer of noodles, spinach, carrots, zucchini, summer squash, eggplant and broccoli. Season to taste with oregano, salt and pepper. Repeat layering of ingredients until all are used up. If using cheeses sprinkle over broccoli layers and on top of dish.
3. Bake at 375 degrees F for 25 - 35 minutes.
Nutrition Information
Calories: 365, Total Fat: 10g, Cholesterol: 31mg, Sodium: 447mg, Total Carbohydrates: 55g, Dietary Fiber: 10.5g, Protein: 22g
Source: www.allrecipes.com |
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Hello !
 Calories count! Just because a food package claims that it is low-fat, low-carb, heart-healthy or even organic does not mean that it is a healthy option or low in calories. Marketers know that consumers are looking for taste and health, so if they can make a tasty food look healthier than it is, they know the product is as good as sold. Read the Nutrition Facts Panel - this is where you will really find out if that low-fat, organic granola bar is a healthful option or really just a candy bar in disguise. Then take a peek at the ingredients. To quote one of my favorite authors Michael Pollan, "Avoid foods with more than five ingredients or ingredients a third grader can't pronounce."
And for some bonus nutrition tips, check out my interview on NECN earlier this week - you'll get the latest tips on a new way to find local foods in Massachusetts, where buying organic really counts and how to spot misleading health claims.
Have a healthy week!
-Debra |
| Another Reason Kids Need Slumber |  We all know that a tired kid is a cranky kid, but could those later nights, or chronically skipped naps be taking a health toll on your child? In a recent study published in the Archives of Pediatrics and Adolescent Medicine, researchers describe the results of a study that analyzed the sleep schedules of children and adolescents and how the amount and timing of sleep related to the risk of obesity later in life. What they found was amazing.
For younger children (aged 0-4 years), those who slept the least were much more likely to become overweight as they aged. This association was not seen for older children (aged 5-13). Interestingly enough, for both the younger and older children, daytime sleep hours were not related to weight at all, leading the authors to conclude that shortened night-time sleep cannot be made up during the day.
While the researchers did not investigate why children who slept less were more likely to weigh more over time, they speculated that perhaps these children were too tired to get involved in activities that can burn calories such as tag and racing around outdoors. There is also speculation that the hormonal regulation of appetite is not balanced in children who are not getting enough sleep, causing them to eat more during the day.
Bottom Line: It is imperative that children get enough sleep in order to develop normally. Children up to age five need at least 10 hours of sleep a night, and infants and toddlers need even more. If you are worried that your child is not sleeping enough, try setting routines around bedtime, and be sure to speak with your pediatrician.
Source: Annals of Internal Medicine September 7, 2010 vol. 153 no. 5 289-298 |
| Pick Your Proteins Wisely |  The low-carb craze is dying a slow death on the fad diet circuit, but there are still individuals who cling to a low-carb, high protein diet. There are two ways to get this protein - from plant sources like beans and legumes or from animal sources like meat and poultry. Researchers recently investigated which protein plan was healthier. Comparing the two types of diets over two decades, they found that the low-carb, vegetable-based plan resulted in reduced rates of death from cardiovascular disease and cancer, and a lower rate of all-cause death overall than the low-carb animal-based protein diet.
The study authors found that men and women on the low-carb, animal-based diet had a 23 percent increased risk of death, a 14 percent increased risk of dying from heart disease and a 28 percent increased risk of dying from cancer. In comparison, those who incorporated vegetable-derived fats and proteins had a 20 percent lower death rate and a 23 percent lower risk of dying from heart disease.
Bottom Line: While more research needs to be done on this topic, the results make a lot of sense. Those who eat less meat are also eating less saturated fat, therefore reducing their risk of developing heart disease. Also, the individuals who ate more plant-based protein were also eating more fiber, which can help maintain weight and promote colon health.
Source: Annals of Internal Medicine September 7, 2010 vol. 153 no. 5 289-298 |
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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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