Tex-Mex Quinoa with Black Beans and Corn
Serves 4
Ingredients:
1 T. olive oil
11/2 tsp. whole cumin seeds
1 C. prepared black bean soup
1 C. mild or medium picante sauce, divided
1 C. quinoa, rinsed and drained
11/2 C. cooked black beans, or 1 15-oz. can black beans, rinsed and drained
1 C. frozen yellow corn, thawed
4 green onions, thinly sliced (1/3 C.)
1-2 T. chopped pickled jalapeņo chiles
Directions:
1. Heat oil in medium deep-sided skillet or wok over medium heat. Add cumin, and cook 2 minutes, or until fragrant and lightly toasted, stirring often. Add soup, 1/2 C. water, 1/2 C. picante sauce, and quinoa; stir, and bring to a boil over high heat. Reduce heat to medium-low, cover, and cook 10 to 12 minutes, or until most of liquid is absorbed.
2. Stir in beans and corn, and cook, covered, 7 to 10 minutes, or until all liquid is absorbed. (The mixture will still be quite moist.) Remove from heat, and stir in remaining 1/2 C. picante sauce, green onions, and jalapeņos. Season with salt and pepper, if desired.
Nutrition:
Calories 370, fat 7g, saturated fat <1g, carbohydrates 64g, fiber 11g, protein 15g, sodium 810mg,
Source: www.vegetariantimes.com
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Hello !
Despite our best efforts, there are days when healthy habits seem to slip through our fingers. Every now and then, skipping the gym or grabbing a not-so-healthy slice of pizza for lunch is fine - life is all about balance. Sometimes, however, one day like this turns into two, then three, then a week goes by and you've forgotten your gym locker combination because it's been so long...
When these stints happen I find it best to start writing things down. Often these unhealthful habits become the norm because we don't even realize they are happening. The best way to forge ahead with healthy habits is to write down what you are eating (and drinking) and what you are doing for exercise. Seeing your actual habits on paper, makes them "real" and you will be more ready to change.
Have a happy and healthy week!
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Safety First- Finally
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According to the Centers for Disease Control and Prevention (CDC), as many as one in six people in the United States suffers from food-borne illness each year. Surely you remember reading about the recent outbreaks related to spinach and eggs. Well, the Food and Drug Administration is doing something about it. On
January 4, 2011 The Food Safety Modernization Act (FSMA) was signed into law, giving the FDA more ability to address hazards from farm to table to prevent food-borne illness.
Under the provisions of FSMA, food companies will now be required to develop and implement written food safety plans and the FDA will have the authority to require recalls when food safety problems occur. Additionally, the FDA must increase the frequency of inspections of food processing facilities, where much of the contamination happens.
Bottom Line: Food safety is still in your hands. No matter how powerful the FDA or the USDA becomes in keeping out unsafe food, the final defense in keeping you and your family safe is up to you. For more information on food safety visit http://www.foodsafety.gov/.
Source: www.fda.gov
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Is Sun Protection Lacking in your Skin Cream?
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 A study conducted by the University of Pennsylvania found that many skin creams that promise to provide sun protection from UV-A rays may not have enough of the necessary ingredients (zinc oxide or a combination of avobenzone and octocrylene) to do so. Of the 29 different popular brands in the study, 6 did not have any active ingredients to offer UV-A protection and for those that did, the quantity present was not large enough to offer adequate protection.
UV-A rays penetrate deep into the skin and cause skin damage, darkening, wrinkles, and even skin cancer. UV-A rays are especially dangerous because they penetrate through windows, so you are not protected from such rays in the car of if you are sitting by a window. Currently, there are no regulations on labeling the amount of UV-A contained in a product. The SPF reading on a product reflects the amount of UV-B protection, which is the ray that is associated with sun burns.
Although the sun does not seem as strong during the winter, the UV-A rays are relatively constant throughout the year. In order to get adequate protection from UV-A rays you should wear protective clothing, such as hats and sunglasses. If you are interested in using a cream which does contain UV-A protection, talk to your dermatologist.
Source: Archives of Dermatology, www.archdem.ama-assn.org
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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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