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Black-Eyed Peas with Greens & Smoked Tofu
Makes 6 servings,
1 1/3 C. each
Ingredients:
2 tsp. canola oil
1 large onion, sliced
1 16-ounce package frozen black-eyed peas
1 16-ounce package frozen chopped mustard greens, or spinach
1 8-ounce package baked, seasoned and smoked tofu, cut into 1/2-inch dice
4 C. water
2 tsp. hot pepper sauce, plus more to taste
1 tsp. salt
Freshly ground pepper, to taste
Directions:
Heat oil in a 3-quart saucepan over medium heat. Add onion and cook, stirring occasionally, until well browned, about 10 minutes.
Stir in peas, greens, tofu, water, hot sauce, salt and pepper; bring to a boil over high heat. Reduce heat to low, cover and cook until greens and peas are tender, about 25 minutes. Adjust seasoning with salt, pepper and hot sauce, if desired. Serve immediately.
Nutrition:
150 calories, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 18 g carbohydrates, 12 g protein, 6 g fiber, 598 mg
Source:
www.eatingwell.com
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Hello !
Being overweight and sedentary can drastically reduce a person's ability to perform simple daily activities like shopping and housekeeping with ease. As we age, this can even mean an increased dependency on others.
Researchers at Wake Forest University found that, even for those over 65 years-of-age, those who lost weight and increased their physical activity, regained much of their mobility. We are never too old to begin exercise. With clearance from a doctor, weight loss and exercise can improve a person's quality of life... at any age!
Have a happy and healthy week!
~Debra
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Three "Ingredients" for Bone Health
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 With the winter months dragging along and the snow and ice building up, slips and falls are all too common.So, how can we ensure that our bones stay strong enough to withstand a fall? There are three key "ingredients" that can help build strong bones: calcium, vitamin D and strength training.
1. Calcium
Calcium is the most abundant mineral in the body and gives bones their rigidity. Calcium can be obtained from foods but sometimes a dietary supplement is helpful. The recommended dietary allowance (RDA) for males and females ages 19 to 50 is 1,000 mg, and jumps to 1200mg for females over 51. Low-fat dairy products such as milk, yogurt and cheese are good food sources. In addition, many foods that are fortified with calcium, such as fruit juices and cereals.
For people who don't get enough calcium from food sources, supplementation is always an option. Generally, when taking a supplement, the best bet is to take two separate, 500mg doses per day so that your body is able to absorb more of it.
2. Vitamin D
Vitamin-D is a fat-soluble vitamin and is needed to maintain strong bones because it helps the body absorb calcium. Inadequate amounts of vitamin D can cause bones to become soft, thin and brittle. The recommended dietary allowance (RDA) for Vitamin D for both males and females ages 1 to 70 is 600 IU. Vitamin D is found naturally in very few foods, so fortification and supplementation is common.
Our bodies can make vitamin D when our skin is exposed to sunlight. The general recommendation is to spend about 15-20 minutes in the sun without sunscreen, then slather it on so that you do not over expose your skin to the unhealthful sun rays. People with darker complexions may need longer time outdoors. In New England and other cold climates, it is important to speak with your doctor about Vitamin D supplementation. When we spend less time outdoors, our bodies make less Vitamin D.
3. Strength Training
Strength training exercise is vital for women and mena at every age to ensure healthy bones. Bone is living tissue, and like muscle, responds to exercise by becoming stronger. The best exercise for your bones is the weight- bearing kind because it forces you to work hard against gravity. Some examples of weight- bearing exercises are weight training, jumping and even dancing.
When striving for healthy bones, try to keep the key "ingredients" calcium, vitamin D and strength training in mind!
Sources
Exercise for your bone health- http://www.niams.nih.gov/
Dietary Supplement Fact Sheet for Calcium- http://ods.od.nih.gov /
Dietary Supplement Fact Sheet for Vitamin D - http://ods.od.nih.gov /
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The more than 100 Diseases Rover and Fluffy may be carrying
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 A study published in Emerging Infectious Diseases reports that pets can carry infectious disease to owners, especially to high risk individuals. Of the 250 diseases and infections that are spread from animals to humans, 100 of them are from domestic animals, such as cats and dogs.
Although your pets may seem healthy, they can carry diseases and spread them to their owners when in close contact. Having a pet sleep in your bed can greatly increase your chance of contracting any illness or disease that your pet may be carrying. Avoiding these disease spreading habits are especially important for high risk individuals, such as the elderly, ill, or children under the age of 5.
Owning a pet has many benefits. They can be great exercise buddies and loyal companions, but following a few simple hygiene rules can greatly reduce your risk of contracting an illness from your pet.
1. Do not let your pet sleep in your bed with you (easier said than done, I know).
2. Always wash your hands with hot water and soap after touching your pet.
3. Quickly wash the surface of your skin (and let's not discuss tongues) after your pet licks you.
Following these simple tips will protect you and your family from getting any disease or illness your pet may be carrying.
Source: U.S Department of Health and Human Services
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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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