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Recipe: Black Bean and Rice Burger
Serves 4
Ingredients:
1 (15 oz) can black beans, rinsed and drained
1 cup cooked brown rice
1 small onion, chopped
1 egg, lightly beaten
2 tablespoons salsa
½ cup bread crumbs
Directions:
1.In a large bowl, mash beans with a fork. Add rice, onion, egg, salsa, and bread crumbs. Mix well until ingredients stick together enough to hold a shape.
2. Form about ½ cup of the mixture into a ball and place in large nonstick skillet. Flatten slightly and cook over medium heat for 4-5 minutes per side or until brown and firm.
3.Serve on a whole wheat bun and top however you would like! Some suggestions are: reduced-fat cheese, salsa, guacamole, light sour cream, lettuce, and tomato.
Nutrition:
Calories 275 Fat 3g Saturated Fat 0.8g Carbohydrates 48 g Fiber 11g Protein 14g Sodium 153g
Source: Allrecipes.com |
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Hello !
The USDA just released a new food guide icon, called MyPlate, which replaces the Pyramid we have all known (and maybe not loved) for years.
It's important to note that the message hasn't changed, just the picture. The goal of this new food guide icon is to provide a simpler visual to encourage Americans to eat more fruits, vegetables, whole grains, lean protein and low-fat dairy and, of course, less junk food.
Take a peek at the article below and leave a comment on our facebook page telling us what you think about the new MyPlate icon.
Have a healthy week!
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Does Having Children Make You Less Active?
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 The pace of life certainly changes when you start a family. Whether you are up all night with a fussy infant, exhausted from running after a precocious toddler, or pulled in every direction by the schedule of busy teenagers, having kids can make you feel as though you are physically active every moment of the day. BUT... is this actually the case?
Recent research published in the journal, Pediatrics reports that both fathers and mothers were found to have lower levels of physical activity compared to non-parents. (ouch!) Also of note, mothers with children five years and under are consuming more sugar-sweetened beverages, overall calories, and saturated fat. On average, these mothers also have a higher body mass index (BMI) than women without children. (These additional differences were not observed in fathers and men without children.)
After adjusting for various factors, such as socioeconomic status, race and age, women with children participated in 0.83 fewer hours of moderate-to-vigorous physical activity per week compared to women without children. Men participated in 1.56 fewer hours of moderate-to-vigorous physical activity per week compared to men without children.
So what happened to running around after the kids? The reality is that once you start a family, it can become more and more difficult to find time for exercise and healthful eating. Ironically, as a new parent, you are also faced with the job of acting as a role model for your child's habits and behaviors. Ensuring that balanced eating and physical activity remain a priority in your family will help create your child's healthful approach to diet and exercise.
Bottom Line: Make physical activity a family activity. Use weekends for a family bike ride or a hike. If you can't find outdoor space, try the local indoor pool or even a climbing wall. Making healthy living a priority now will benefit the whole family.
Source: Pediatrics; originally published online April 11, 2011; DOI: 10.1542/peds.2010-3218
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Pyramid to Plate - a New Icon is Revealed
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 The challenge of interpreting the slew of nutrition messages that are constantly in the media can often cause many people to feel lost and throw up their hands in frustration. It can seem that every day there is a new message to "eat this", or "don't eat that". This is why First Lady Michelle Obama championed a new, simpler icon to replace the traditional and sometimes confusing MyPyramid icon.
Last week, the government unveiled the new MyPlate icon to replace the MyPyramid icon. Instead of teaching portions based on colored slices of a triangle, like the old MyPyramid, the new icon, called MyPlate is a round plate, divided into four unequal sections. Half of the plate is filled with fruits and vegetables and the other half is filled with grains and protein, with a smaller outside circle used to indicate that dairy can also be part of a healthful diet.
The old food guide pyramid, which has been promoted by the USDA for about 20 years, has been maligned for being confusing and just plain unhelpful. Clearly, it has not been doing its job of teaching healthful eating; only one of every three American adults is at a healthy weight!
The new MyPlate icon is intended to be easier to understand and, more importantly, to help people apply nutrition recommendations to real-life eating situations. In addition to the MyPlate image, the USDA has created a website to guide you through the new design. The website also has tips and recommendations for living a healthier life. These include suggestions on avoiding oversized portions, skipping high fat and salty foods and encourages choosing water over sugary beverages.
Hopefully, providing a more relevant visual representation of what we are supposed to eat will help more Americans understand how to choose a healthful diet.
Source: http://www.choosemyplate.gov
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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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