Fennel, Beet, and Citrus Salad with Yogurt Dressing

Serves 4 (2-cups per serving)

Ingredients:

Dressing

3 Tbs. 2% Greek yogurt

3 Tbs. grated Parmesan cheese

2 Tbs. cider vinegar

2 Tbs. olive oil

1 tsp. light brown sugar

1 1/2 Tbs. finely chopped chives or green onion

Salad

1 7-oz. bag romaine blend salad greens

1 large head fennel, thinly sliced (2 cups)

1 8-oz. pkg. cooked beets, sliced into 1/4-inch-thick-half-moons

2 large oranges, peeled and sliced into 1/2-inch-thick-rounds

Directions:

1. To make Dressing: Blend yogurt, Parmesan, vinegar, oil, and brown sugar in blender until smooth. Season with salt and pepper, if desired, and stir in chives.

2. To assemble Salad: Toss salad greens and fennel with 3 Tbs. dressing in large bowl. Toss beets with remaining Dressing in small bowl. Just before serving, stir beets into salad. Break up orange slices into bite-size pieces, sprinkle atop salad, and serve.

Nutrition Information:

Calories 180, Protein 5g, Total Fat 8g, Saturated Fat 2g, Carbs 24g , Cholesterol 4mg, Sodium 134mg,Fiber 5g, Sugar 16g 

Source: www.vegetariantimes.com

Generally, as an individual's weight goes up, so does his risk of developing obesity-related diseases such as heart disease and diabetes. On the flip side of that coin, we generally associate being at an average weight with health. However, this weight/disease connection is not always so straightforward. There are overweight individuals who are disease-free for years and there are those people who develop diseases like heart disease and diabetes and have never had a weight problem.

In a recent study, published in Nature Genetics, researchers examined the genomes (DNA) of more than 75,000 people to look for the genes that determine body fat percentage; they identified a gene that is linked with having less body fat. At first glance, this seems like a good thing. However, upon further investigation the researchers also found that this gene is linked with an increased risk of developing type 2 diabetes and heart disease, two diseases generally associated with being overweight. 

It turns out that this gene helps to limit only the amount of subcutaneous fat under the skin, but not the more harmful visceral fat that surrounds organs. This is the fat that builds up around your midsection, surrounds your organs and is more detrimental to your health than subcutaneous fat. This build up of visceral fat may not be adding to your girth, but it is still dangerous and can increase your risk of developing life threatening illnesses.

Bottom Line: Even if you have never had an issue with weight, healthful eating, exercise and an annual physical are essential for optimal health. 

Source: Nature Genetics, 2011; DOI: 10.1038/ng.866

Striking a Balance: Candy and Kids

Few, if any, could argue that candy is one thing that children should limit in their diet. However, a new study, published in Food & Nutrition Research, reports that children and adolescents who eat candy actually tend to weigh less than their non-consuming counterparts. What? Can this be true?  

The purpose of the study was to determine the effects of chocolate, or sugary candy consumption on intakes of total energy, dietary fat, added sugars and overall diet quality and the associated weight and disease risk. Seven thousand forty-nine children ages 2-13 and 4,132 adolescents ages 14-18 years were asked to fill out a twenty-four hour dietary recall, a kind of food journal. (Parents/guardians of children 2-5 years provided the 24-hour dietary recalls; children (6-11 years) were assisted by an adult; and all others provided their own recall.) The results of these food journals were then compared to several factors such as the child or adolescent's weight, body mass index (BMI) and waist circumference.

On average, children ate about 11.4 grams of candy per day. In adolescents, total consumption was about 13 grams per day. And, it turns out that weight, body mass index (BMI) and waist circumference were lower for candy consumers compared to non-consumers. That's right! Children who ate candy were about  22% less likely to be overweight, and adolescents were 26% less likely to be overweight. The researchers attribute this phenomenon to the ability of the candy eaters to regulate, more efficiently, calories in and calories out.

Bottom Line: Perhaps candy can be incorporated into a child's diet as a treat; as long as it does not regularly replace more nutrient-dense foods.

Source: Food & Nutrition Research 2011. 55, 5794 - DOI: 10.3402/fnr.v55i0.5794