Debra Wein Pic
Friday, May 27, 2011
This Week's Topics
Recipe: Tempeh Fajitas
Worthwhile Links
Prunes Prove to Beat Constipation
Glycemic Index: Not for Weight Management
Measure YOUR Metabolism!
 

Recipe:

Tempeh Fajitas

 

Serves: 4

 

Ingredients:

2 tablespoons corn oil

1 (8 ounce) package tempeh, broken into bite-sized pieces

2 tablespoons soy sauce

1 tablespoon lime juice

1 1/2 cups chopped green bell pepper

1 (4.5 ounce) can sliced mushrooms, drained

1/2 cup frozen chopped spinach, thawed and drained

1 tablespoon chopped green chile peppers

1 tablespoon chopped fresh cilantro

1 tablespoon dried minced onion

 

Directions:

1. Heat oil in a large skillet over medium heat. Saut� tempeh with soy sauce and lime juice until tempeh browns. Stir in bell peppers, mushrooms, spinach, chile peppers, cilantro and dried onion.

2. Increase heat to medium-high and cook until fluids have reduced, stirring occasionally.

 

Nutrition:

200 calories, 13g total fat (2 g saturated fat), 10g carbohydrate, 13g protein, 1g dietary fiber, 460mg sodium.

 

Source: www.allrecipes.com

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Hello !   

DW

This long weekend will likely be filled with friends, family, barbecues, parades and lots of opportunity to consume calories! While many people think of the December holiday season as the time they need to watch their weight, the reality is that this week marks the beginning of summer season and is often a time when people pack on the pounds!

 

So..... rather than gorging (on food and beverages!) all weekend at each event.... choose wisely. Consider the total number of social events you will be attending and remember to consider your total caloric intake over the course of the entire day. If you have a barbecue in the afternoon, for instance, try to eat lightly early on so you don't overdo it TOO MUCH! You can track your intake to see how you're doing....

 

Log onto our FB page and let us know how your weekend goes. 

 

Have a healthy week!

 ~Debra   

Prunes Prove to Beat Constipation 

prunesPrune juice gets a bad rap as the beverage of choice in nursing homes. Prunes, sometimes referred to as Nature's Candy, are not up there with fruits like succulent strawberries and juicy watermelon. However, these shriveled little dried plums are the best cure for a bout of constipation.

 

In a recent, randomized control crossover trial conducted at the University of Iowa, researchers gave 40 constipated participants six grams of fiber from either prunes or commercially prepared fiber (like Metamucil) twice a day. All participants stayed on their "prescription" for three weeks, documenting frequency and consistence of stool. At the end of three weeks, the participants were given a week off, then started back for another three weeks of treatment with the fiber they did not have the first time around. Having all forty participants try the same treatments, whether during the first or second three week stint, allowed them to compare accurately.

 

The researchers found that when the constipated participants received fiber from the prune source, they reported an increase in number of bowel movements and improved stool consistency.

 

Bottom Line: Prunes are a great source of the fiber needed to help you stay regular. Just keep your portions in check. These participants ate about 5-6 prunes per day, averaging about 100 calories, so be sure to watch your portions!

 

Source: Alimentary Pharmacology & Therapeutics, 33(7), 822-828, April 2011.

Glycemic Index: Not for Weight Management

fiber foodsThe glycemic index is a ranking system for foods based on their ability to raise blood sugar. Those foods with a high glycemic index, like a slice of white bread, are known to rapidly raise blood sugar, while other foods like beans, are known to raise blood sugar only moderately after consumption.

 

Like many health trends, using the glycemic index to categorize foods, that are useful for weight loss, may be on its way out. Recent research shows that the glycemic index value of a food may not affect appetite as previously believed. It was hypothesized that foods with a lower glycemic value would be digested more slowly, thereby dampening hunger for longer than a food that is digested more rapidly; however, data to support this idea has been inconsistent.

 

In new research published in the European Journal of Clinical Nutrition, researchers found that when they provided 35 participants with a meal where only the carbohydrate portion differed in its glycemic index, there was little change in hunger and post-meal appetite.

 

Bottom Line: Eating a diet that is calorie-controlled and high in "real" foods like fruits, vegetables, low-fat dairy and lean protein still proves to be the winner when it comes to weight control.

 

Source: European Journal of Clinical Nutrition (2011) 65, 47-54 

About Sensible Nutrition 

How is YOUR metabolism?  
Ever wonder if your metabolism 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 [email protected] to schedule your appointment.  

 


About Sensible Nutrition

 

Sensible Nutrition 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, Muscle & Fitness, Shape, Self, Men's Health, Allure and Prevention and has appeared on Fox 25, Channel 56, Channel 5, New England Cable News and several radio stations.

 

Contact us at www.sensiblenutrition.com or 781-741-5483.

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