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Orzo Pasta and Tuna Salad
Prep Time: 10 minutes, Cook Time: 10 minutes, Total Time: 20 minutes
Yield: 4 servings
Ingredients:
2 cups orzo pasta
2 (5 ounce) pouches herb and garlic marinated chunk tuna, drained
1 green bell pepper, chopped
2 cucumbers, peeled and chopped
1/2 cup balsamic vinaigrette (OR creamy lemon salad dressing)
1/2 teaspoon dried dill leaves
Preparation:
Cook orzo according to package directions; drain well.
Combine with remaining ingredients in large bowl and toss gently to coat.
Serve immediately, or cover and refrigerate for 3-4 hours before serving.
Nutrition:
Calories: 250, Fat 15 g, sat fat 2.2g, carbs 10 g, protein 30g, sodium 390 mg
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Hello !
 It's Breast Cancer Awareness month, the 25th anniversary no less. While there are cancer risk factors that cannot be modified, such as genetics, the good news is that many people may be able to reduce their risk through lifestyle modification. Of course you've heard that smoking can cause lung cancer, but did you know that obesity has been linked as a risk factor for many cancers?
Taking care of your body from head to toe means not only seeing your doctor for appropriate risk factor screenings, but also eating well and exercising to achieve a healthy weight. On that note...
Have a healthy week!
P.S. Check out NECN (New England Cable News) on Monday,October 25th around 8:30 am. They invited me back for another LIVE interview - this time to discuss the best and worst Halloween candy! |
| Too Round to Rumble? | |
 The U.S. needs a military force and no matter which way your opinions lie on war (past, present and future), you'll likely be interested in some new research from Cornell University and published by the National Bureau of Economic Research interesting. The statistics show that as a country, we are too fat to fight. For the Army, Navy, Air Force and Marine Corps, which together must attract more than 180,000 new service members each year, this spells trouble.
In the past half-century, the number of women of military age who exceed the U.S. Army's enlistment standards for weight-to-height ratio and body fat percentage has more than tripled. For military-age men, the figure has more than doubled. In fact, as of 2007-2008, 5.7 million American men and 16.5 million women of military age were ineligible for duty because they were overweight or obese. These figures were determined using data from the National Health and Nutrition Examination Surveys, NHANES, a program of studies designed to assess the health and nutritional status of adults and children in the United States spanning 1959-2008.
Bottom Line: We often see overweight and obesity as a personal issue, but this study underscores the need for an American overhaul in food and physical activity as they pertain to the health of the nation.
Source: NBER Working Paper No. 16408, Issued in September 2010 |
| Why 'Heart' Whole Grains |
 Refined grains like white rice and the sugar in soda and candy are not helping America stay slim. These refined carbohydrates offer calories but not much in the way of nutrition; they are devoid of the fiber, vitamins and minerals found in whole grains like whole wheat flour and brown rice. It's no surprise that these empty calories are adding to our waistlines making it tough to button our jeans! But it's not just this layer of fat underneath our skin that is affected. Visceral fat is fat that surrounds our organs. It is believed that the more visceral fat you have, the greater your risk for developing cardiovascular disease and type 2 diabetes.
New research from Tufts University shows that individuals who consume several servings of whole grains per day, while limiting daily intake of refined grains, have less of this unhealthful visceral fat. Researchers examined the diet questionnaires of 2,834 men and women between the ages of 32 to 83. All these participants then underwent multidetector-computed tomography (MDCT) scans, to determine their specific volume of visceral fat. The researchers found that visceral fat was approximately 10 percent lower in adults who reported eating three or more daily servings of whole grains and who limited their intake of refined grains to less than one serving per day.
Bottom Line: There are so many reasons to choose whole grains like whole wheat pasta over white, and this study proves yet another reason. If you and your family are ready to make the switch, start slowly - find a 100% whole wheat bread that you all enjoy and commit to making it the only bread in the house. Another great goal is to choose breakfast cereal with at least 3 grams of fiber per serving (5 is even better).
Source: Am J Clin Nutr (September 29, 2010). doi:10.3945/ajcn.2009.29106 |
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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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