Debra Wein Pic
Friday, March 18, 2011
This Week's Topics
Recipe: Chickpea Tacos
Worthwhile links
Fat: The Good, the Bad and the Ugly
Benefits of Exercise Reversed by Too Much Sitting
Measure YOUR Metabolism!

Chickpea Tacos

 

Serves: 4

 

Ingredients:

1 avocado, peeled, pitted, and diced

1 15-oz. can chickpeas, rinsed and drained

3 T. chopped cilantro

4 tsp. fresh lime juice

1 clove garlic, minced (1 tsp.)

8 corn taco shells

2 C. baby salad greens

1 C.  prepared salsa (medium or hot)

1/2 C.  nondairy sour cream

 

Directions:

1. Place avocado in small bowl, and mash with fork. Stir in chickpeas, cilantro, lime juice, and garlic; season with salt and pepper.

2. Set taco shells in napkin-lined basket. Place salad greens, salsa, and sour cream in separate bowls, and set out alongside chickpea-avocado mash. 3. Let each person build their own taco by filling each shell with 1/4 cup chickpea-avocado mash, some greens, salsa, and sour cream.

 

Nutrition:

400 calories, 19g total fat (4g saturated fat), 51g carbohydrate, 11g protein, 10g dietary fiber, 800 mg sodium.

 

Source: www.vegetariantimes.com

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Hello !  

DW

 

Isn't it wonderful that it is lighter longer, now that Daylight Savings has kicked in? It's great to exercise outside after dinner and it is really beginning to feel like spring has sprung. However, for some people daylight savings time can increase their chances of having a heart attack.


When we first wake in the morning, our cardiovascular system is in a  compromised state, because our blood pressure and heart rate rise quickly, as we rise from slumber. After daylight savings, our circadian (sleep) clock takes time to adjust, and for some at-risk people, getting up an hour earlier can be dangerous to their heart health.

In a 2009 study published in the New England Journal of Medicine, the authors investigated the number of heart attacks in Sweden the week before and the week after the 1hr clock changes in both the spring and fall. They found that individuals had an approximately 5% greater risk of having a heart attack immediately after the 'spring ahead' clock change compared to the previous week.

If you or someone you know is at risk of having a heart attack, try prepping for the daylight savings shift by changing your clocks gradually. Get up a few minutes earlier every day before the change, so that you're not forced to rise and shine too quickly.             

Have a happy and healthy week!

 

 ~Debra  

Fat: The Good, the Bad and the Ugly

good and bad fats
Fat has had a bad rap for quite a while now. Some believe that to be healthy, they have to totally cut fat from their diets, when in fact, that is far from the truth. Fat has many benefits and has an important place in our diets as it is needed for vitamin absorption, as cushioning around our vital organs, and it helps us to feel fuller longer.

 

As you may already know, there are several classifications of fat: saturated and trans fats, monounsaturated fats, and polyunsaturated fats. Trans fats, are the fats that you want to stay completely away from and are usually found in fried foods and bakery items as well as in red meat and high fat dairy. Saturated fats, the "bad fats" should also be limited in the diet. They are found in animal products and, like trans fats, can contribute to high cholesterol.

 

Mono- and poly-unsaturated fats can be classified as the "good fats". They are full of omega-3 and omega-6 fatty acids, which can help to lower cholesterol and aid in overall health. Some examples of these "good fats" are olive and canola oils, fatty fish (such as salmon) seeds, nuts and nut butter (like peanut butter). Remember that these items are still classified as fats and should not be eaten in excess; a little can go a long way.

 

Source: http://www.americanheart.org/presenter.jhtml?identifier=532         

Benefits of Exercise Reversed by Too Much Sitting

exercise at deskA study conducted by the American Cancer Society found that independent of physical activity, individuals who spent more than six (6) hours a day (outside of work) sitting down instead standing or moving around had a higher rate of mortality.

 

The obesity epidemic facing the United States is, in part, attributed to larger portions sizes and lack of physical activity. The American Cancer Society took a step further and investigated the effect of merely sitting down for prolonged periods of time. In this study, they found that women who sat for over six (6) hours per day were 37% more likely to die sooner from heart disease and cancer than those who sat fewer than three (3) hours per a day.

 

For men, there was an 18% increase in mortality risk for those who sat for over six (6) hours per day compared with those who sat fewer than three (3) hours per a day. The researchers comment that sitting for prolonged periods can affect metabolism, blood lipids, fasting glucose levels, blood pressure and leptin, a hormone that controls appetite. Changes in these biomarkers can increase risk of cardiovascular disease, diabetes, and cancer.

 

Bottom Line: To manage weight and decrease risk of mortality, it is important to eat a balanced diet and stay active. Staying active is not limited to exercising outside or at the gym, but it also includes moving throughout the day and limiting sedentary activities.

 

Source: American Cancer Society
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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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