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Greek Lentil Salad
Serves 4 (1 cup per serving)
Ingredients:
1 cup French green lentils, rinsed and drained
1/4 small onion
2 bay leaves
1 large shallot, finely chopped (1/4 cup)
2 Tbs. lemon juice
1 small cucumber, diced (1 cup)
2 medium tomatoes, diced (1 cup)
1/4 cup chopped fresh mint
1 Tbs. olive oil
1/4 cup crumbled feta cheese
Directions:
1. Place lentils, onion, bay leaves, and 6 cups water in large saucepan; bring to a boil. Reduce heat to medium-low, and cook 25 to 30 minutes, or until lentils are tender. Drain, remove onion and bay leaves, and cool.
2. Stir together shallot and lemon juice in large bowl. Add lentils, cucumber, tomatoes, mint, and oil; stir to combine. Season with salt and pepper, if desired. Chill 1 hour, or overnight. Serve topped with feta.
Nutrition:
Calories 228, Protein 12g, Total Fat 7g, Saturated Fat 2g, Carbs 33g, Cholesterol 8mg, Sodium 116mg, Fiber 8g, Sugar 4g
Source: www.vegetariantimes.com
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Hello !
There is an ongoing debate about taxing junk foods and high sugar drinks like sweetened teas and sodas. Not unlike the tax on tobacco, the idea is that taxing these non necessary items, potentially detrimental to health, will deter their use and actually produce revenue that can be used for the treatment and prevention of health programs.
However, the debate is also whether this taxation will actually work. In fact, recent research from Northwestern University actually found that in Illinois, individuals who are obese drink more diet soda than regular soda, so a soda tax would likely do very little in this population.
What are your thoughts on taxing junk foods and high calorie beverages? Let us know on our facebook page.
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| Do Fats and Marijuana Produce Similar Changes in the Brain? | |
"Betcha can't eat just one." Despite being merely an advertising slogan of the popular Frito-Lay potato chip, this comment rings true for many of us when it comes to salty, fatty foods like chips and French fries; Researchers at UC Irvine think they know why - fat. Researchers found that the fats in these foods make them nearly irresistible and trigger a biological mechanism that likely drives our "can't stop" behavior.
The research, performed on rats, found that when rats tasted something fatty, cells in their upper gut started producing endocannabinoids, natural marijuana-like chemicals, that makes mammal feel good. This makes sense evolutionarily. Our bodies are designed to hold on to fat in times of plenty, and eat while the "gettin' is good." Thousands of years ago, when food was harder to come by than it is today, getting a signal to eat more calorie-dense fats could have saved a species from extinction. Now, with high fat foods at every turn, this evolutionary edge is actually a detriment. Most Americans (adults and children included) are eating far too many calories from fats found in oils, butters and refined foods, resulting in our rising obesity rates.
While this research was conducted in rats, it is an interesting concept that seems, at least in part, able to be carried over to humans; many of us are truly compelled to eat more high fat foods after that first nibble.
Bottom Line: There are many factors beyond merely exercising your willpower when it comes to savory junk foods. If you're watching your waistline, the best bet is to not even start munching on these foods and fill up on lean proteins, and fiber-filled fruits and vegetables, instead. Mangia!
Source: Endocannabinoid signal in the gut controls dietary fat intake. Proceedings of the National Academy of Sciences, 2011; DOI: 10.1073/pnas.1104675108
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Calcium, Vitamin D and Skin Cancer
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 Calcium and vitamin D are the dynamic duo that get most of their fame for their role in promoting strong bones. Yet their impact on health is far-reaching and there is new evidence that calcium plus vitamin D may reduce melanoma risks by as much as half for some women at high risk.
In a study published in the Journal of Clinical Oncology, researchers used data from the Women's Health Initiative, a study that followed 36,000 women ages 50 to 79 for an average of seven years. They specifically looked at women with a history of non-melanoma skin cancer, as people with this generally non-fatal disease are more likely to develop the more lethal illness, melanoma. The researchers found that women who once had non-melanoma and took a calcium-vitamin D combination (1,000 mg calcium plus 400 IU) developed 57 percent fewer melanomas than women with similar histories who were not given the supplements. Interestingly, the researchers found that women without a history of non-melanoma skin cancer who took the supplements did not see any reduction of risk compared with their placebo-group counterparts.
More research needs to be conducted to see if these results can be extrapolated to other groups, such as men, and to determine why these effects are seen. But, for now, this reinforces the important role calcium and vitamin D play in our health.
Bottom Line: Getting adequate calcium and vitamin D may help protect against melanoma in women with a higher risk for developing skin cancer.
Source: Calcium Plus Vitamin D Supplementation and the Risk of Nonmelanoma and Melanoma Skin Cancer: Post Hoc Analyses of the Women's Health Initiative Randomized Controlled Trial. Journal of Clinical Oncology, 2011; DOI: 10.1200/JCO.2011.34.5967
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| 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 nutritionist@sensiblenutrition.com 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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