Debra Wein Pic
Friday, October 29, 2010
This Week's Topics
Recipe: Spicy Fall Stew Baked in a Pumpkin
Fat for Teeth
When They Don't Have to Go
Is Your Metabolism Keeping You From Reaching Your Weight Goal?

Spicy Fall Stew Baked in a Pumpkin

 

Ingredients

2 Tbsp olive oil, divided

1 red bell pepper, cut into 1-inch dice

2 cloves garlic, minced (2 tsp)

1 tsp chili powder

1 tsp ground cumin

� tsp dried oregano

� lb tomatillos, husked and quartered (1� cups)

1 15-oz can hominy, rinsed and drained

� tsp salt

One 3-4-lb pumpkin, either sugar pie, cheese, red kuri, kabocha, or buttercup squash

2 oz grated sharp Cheddar cheese (� cup packed)

 

Directions

1. Preheat oven to 350�F. Heat 1 Tbsp oil in pot over medium heat. Add onion, bell pepper, and garlic. Saut� 7 minutes, or until softened. Stir in chili powder, cumin, and oregano, and cook 3 minutes more, or until spices darken.

2. Add tomatillos, hominy, 1/2 cup water, and salt. Cover, and bring to a boil. Reduce heat to medium-low and simmer, partially covered, 10 to 12 minutes, or until tomatillos are softened. Uncover, and cook 5 minutes more to thicken stew, if necessary.

3. Meanwhile, cut top of pumpkin around stem to make lid. Scoop out pumpkin seeds and strings. Rub inside of pumpkin with remaining 1 Tbs. oil, and sprinkle generously with salt. Sprinkle cheese in bottom of pumpkin.

4. Fill pumpkin with stew, then top with pumpkin lid. Place on parchment-covered baking sheet and bake 1ı/2 to 2 hours, or until pumpkin flesh is fork-tender. Remove from oven; let stand 5 minutes.

5. Scoop stew, including pumpkin, into bowls and serve hot.


Nutrition Information per bowl:

221 calories, 9 g fat, 3 g saturated fat,

10 mg cholesterol, 31 g carbohydrate, 6 g fiber,
6 g protein, 700 mg sodium

 

Source: www.vegetariantimes.com


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Hello  !                
 

DWDespite the balmy weather, Halloween is right around the corner.

 

Halloween means thrills and chills...and too much candy. This year, set the rules about Halloween candy before your goblins head out the door. Here's a tip from a client of mine who does this with her children. As soon as her kids get home on Halloween night, they place three pieces of candy in a plastic baggie until all the candy is bagged up. Then all the candy is placed in a large freezer bag with the child's name clearly printed on the front and the whole lot is thrown into the freezer. This candy makes a weekly cameo every Saturday night when each child gets to eat three pieces, and then back into the freezer it goes. Her kids get to enjoy their treats for months to come!

 

No matter what method you choose, be firm. That candy isn't doing waistlines or teeth any good!


For more ideas about how to manage Halloween treats in light of the growing epidemic of childhood obesity, check out my interview on NECN. I did a live TV interview this past Monday. Fun! 
 
Have a healthy week!

~Debra
Fat for Teeth

dentistPolyunsaturated fatty acids (PUFAs), are one of the "good" fats, or the heart-healthy fats. Food sources of these fats include nuts, seeds, oils (like canola and olive) and avocados. These foods are high in calories, but in small quantities they can pack a powerful nutrition punch. According to a study published in the Journal of the American Dietetic Association, intake of polyunsaturated fatty acids (PUFAs) like fish oil, known to have anti-inflammatory properties, shows promise for the effective treatment and prevention of periodontitis. Periodontitis is a common inflammatory disease in which gum tissue separates from teeth, leading to accumulation of bacteria and the potential for bone and tooth loss.

 

Researchers from Harvard Medical School and Harvard School of Public Health used data from The National Health and Nutrition Examination Survey (NHANES) (studies designed to assess the health and nutritional status of adults and children in the United States) and found that that dietary intake of omega-3 PUFAs is associated with a decreased prevalence of periodontitis. The study contained 9,000 adults who participated in NHANES between 1999 and 2004 who had received dental examinations. These adults also completed a 24-hour food recall where they indicated, among other things, how much omega-3 PUFAs were in their diet. The prevalence of periodontitis in the study sample was 8.2% and there was about a 20% reduction in periodontitis prevalence in those subjects who consumed the highest amount of docosahexaenoic acid (DHA), a type of omega-3 PUFA.

 

Bottom Line: The researchers found that those who consumed omega-3 PUFAs from fish sources - docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) - received the most benefit; there was no protective effect in individuals who got their omega-3 PUFAs from plant (walnut, flaxseed) sources. Try incorporating more fish into your weekly meal planning for a healthy mouth and heart!

 

Source: Journal of the American Dietetic Association, Volume 110, Issue 11 (November 2010) published by Elsevier.

When They Don't Have To Go

kids eating veggiesWe know what American children are not eating enough fruits and vegetables or getting enough exercise. Not only are kids growing upward, but outward at an alarming rate. But while childhood obesity is a well-known effect of poor diet and inactivity, there is another side effect that you may not have thought of before - constipation! Gastroenterologists at Johns Hopkins Children's Center have been seeing what they believe is the start of a troubling trend: more children with more serious and chronic bouts of the condition. Experts attribute the problem to lack of physical activity, inadequate water intake and low-fiber diets! And while the doctors have not quantified the precise increase in the number of patients, they see children with constipation daily and saw a 30-percent jump in related visits between 2008 and 2009. Constipation in children is a serious issue and each case should be evaluated. Signs that should prompt a visit to the doctor's office include abdominal bloating and a feeling of fullness, straining with bowel movements, lumpy or hard stools and/or small pellet-like stools, accompanied by a sensation of incomplete emptying of the bowel. Children may also refuse to go to the toilet or hide to go in a private place, or they may experiences underwear soiling and bed-wetting, both complications of serious constipation.

 

Bottom Line: If your child is not getting adequate fiber through foods like whole grains, beans, fruits and vegetables, this is one more reason to be more assertive about a healthful eating and proper hydration. And of course make sure those kids get out there and play!

 

Source: Johns Hopkins Medicine

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Let a Sensible Nutrition RD measure YOUR metabolism and tell you the truth! Call 781-741-5483 or send an email to [email protected] 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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