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Braised Mushrooms with Herbs
Makes 4 servings
Ingredients:
2 Tbsp extra virgin olive oil
1 Tbsp minced shallots
1 tsp minced garlic
1 pound baby bella or crimini mushrooms, cut in half and wiped clean with a damp cloth
2 fresh thyme sprigs
1/4 cup chopped fresh parsley
1/2 tsp Herbes de Provence
1/2 tsp poultry seasoning
1/2 cup red wine (optional)
1/2 cup low-fat, reduced-sodium beef broth
1/8 tsp freshly ground black pepper
Salt to taste
Directions:
In wide skillet heat oil over medium heat. Add shallots and garlic and sauté until just golden (careful not to burn). Add mushrooms, fresh herbs, Herbes de Provence and poultry seasoning. Increase heat to medium high and stir all ingredients so that mushrooms are well coated.
Cook mushrooms for 5 minutes. Add red wine and cook for 2 minutes (if using), then add beef broth. Cover pan for about 10 minutes until mushroom juices have been released, then remove lid.
Cook until liquid is almost completely reduced. And pepper and salt to taste.
Nutrition per serving: 110 calories, 7g total fat (1g saturated fat), 6g carbohydrate, 3g protein, 1g dietary fiber, 65mg sodium
Source: AICR Health-e-Recipes
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Hello !
We have been waiting for the Institute of Medicine (IOM) to announce their recommendations for vitamin D intake for quite some time, and they were finally announced on Monday! As it stands now, the government (which relies heavily on the IOM) recommends that adults consume 400 international units (IU) of Vitamin D each day. The IOM stated that most Americans up to age 70, who are not pregnant, need no more than 600 IUs of vitamin D per day to maintain good health. People over age 70 may need as much as 800 IUs.
Stay tuned, the report also stated that more research needs to be done on this subject and there are many healthcare practitioners who think these recommendations should be higher.
You can find more information on the Institute of Medicine's recommendations for vitamin D here. Have a healthy and happy week!
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Stop Holiday Weight Gain!
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 We're in it right now - the holiday season - that time between Thanksgiving and the New Year. You may have heard that the average American gains five pounds during the holiday season. While the reality is that many people do gain weight, the good news is that the true amount is closer to one pound.
The other reality is that many people don't ever lose this pound. This may not sound that bad, but consider this: if you maintained your weight for the rest of the year, you'd still pack on a 10 pound spare tire in a decade - yuck!
Health professionals from Vanderbilt University Medical Center offer these tips for keeping the pounds off:
- Drink more water during meals to help you feel fuller, faster. Be careful with your portions (half your plate should be fruits and vegetables, one-fourth proteins and one-fourth grains.)
- Take a long walk after a meal; it is good for digestion and will make you feel better.
- Use available resources such as EatBetterAmerica.com and MyPyramid.gov to cook healthy versions of traditional recipes.
- Use whole grains instead of white for making bread, stuffing and pasta.
- Substitute applesauce for oil when making baked goods such as cookies and cakes.
- Use herbs instead of salt to add flavor to food.
- Adults should exercise 30 minutes each day, which can be divided up into 10 minute segments, if necessary.
Bottom Line: Don't use the holiday season as an excuse to overdo it. There are eleven other months of the year to eat pie, there is no need to cram in that extra piece now just because you're in the holiday spirit!
Source: Vanderbilt University Medical Center
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| Chromi...um No | |
 In 1980, the National Academies of Sciences accepted chromium as an essential element, meaning that it is needed in the diet and a lack of it can cause illness. However, over the last decade some scientists have become skeptical of the nutritional benefits of chromium in the diet. In a recent study, published in the Journal of Biological Inorganic Chemistry, the authors report that chromium actually has no nutritional benefit.
In a USDA-funded study, researchers fed one group of rats a purified diet containing as little chromium as practically possible for six months while closely monitoring the rats' health through various measurements including blood tests. The results of these blood tests and the overall health of the rats was compared with the parallel data collected from other groups of rats who were fed varying amounts of chromium. They found, at the end of the study, that there was no difference in the health and metabolism of the rats who did not receive chromium and the rats who did. The researchers did observe that when rats were exposed to extremely high doses of chromium, they had increased sensitivity to insulin. Insulin is an important hormone that helps our bodies metabolize glucose; a phenomenon that may be critical for patients with diabetes.
Bottom Line: Even though chromium is removed when whole grains are processed, there is no need to consume a chromium supplement... just choose more whole grains! Like any supplement, it is best to consult your physician to be sure that it is not interfering with your other medications.
Source: J Biol Inorg Chem. 2010 Nov 18.
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About Sensible Nutrition
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How is YOUR metabolism?
 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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