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Veggie Lentil Salad
Lentils
4 cups water
1/2 teaspoon table salt
1 cup French lentils
Vinaigrette
3 tablespoons red wine vinegar
2 tablespoons olive oil
1/2 teaspoon kosher salt
Good sprinkle fresh pepper
Vegetables
1 pound tomatoes, cored and diced
8 green onions, trimmed and chopped
1 cup diced cucumber
1/4 cup drained capers
1/4 cup fresh dill
1/4 cup fresh basil
Directions
Lentils:
1. Bring the water, table salt and lentils to boil in a medium saucepan over medium high.
2. Reduce the heat and cook, stirring occasionally, until the lentils are fully cooked, about 20 - 30 minutes.
3. Drain.
Vinaigrette:
While the lentils are still hot, stir in the vinaigrette ingredients. This helps the lentils absorb the vinaigrette, rather than having them just "sit" in the vinaigrette.
Vegetables:
Meanwhile, prep the vegetables. Stir into the lentils.
Chill until ready to serve.
Makes about 4 servings.
Nutrition: (per one cup)
168 Calories, 4g fat, 0g sat fat; 28g carb, 12g Fiber, 2g sugar, 348 mg sodium, 0 mg cholesterol, 10g protein
Source: kitchen-parade-veggieventure.blogspot.com
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Hello !
We often write about the  benefits of weight loss and the negative health consequences of too much food, but what about the negative health consequences of too little food?
I am sure you have all seen the recent footage of the starvation in the refugee camps in East Africa. According to the UN, there are more than 3.2 million people in Somalia, nearly half of the population, who need food aid after a severe drought that has been complicated by their country's long-running war. Many of those starving are children.
If you'd like to help, here are two ideas: donate $10 to the World Food Programme by texting the word AID to this number 27722 or donate directly to the International World Cross.
Have a healthy week!
~Debra
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Spice Things Up!
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Many health conscious chefs add spices to food in order to limit the need for butter and/or salt. New research uncovers additional reasons beyond saturated fat and high blood pressure to s pice it up at meal time. Penn State researchers found that eating a diet rich in spices, like turmeric and cinnamon can reduce the body's negative responses to eating high-fat meals.
After we eat a high fat meal, the level of fat (triglycerides) in our blood increases. This is a normal part of digestion and metabolism. However, if one regularly consumes high fat foods, the triglyceride levels can be raised to unhealthful levels, which increases cardiovascular disease risk.
In this study, six overweight men, ages 30-65 were given meals on two separate days. One day the meal was spiced using rosemary, oregano, cinnamon, turmeric, black pepper, cloves, garlic powder and paprika. The other day, the participants had the same meal with no spices. After each meal, blood was drawn every 30 minutes for three hours. Researchers found that adding spices to a high-fat meal reduced triglyceride levels after the meal by 31 percent, compared to a similar meal with no spices added.
Bottom Line: The results of this study don't give you the green light to feast on high fat foods but adding spices to your meals may help to keep your triglycerides lower.
Source: Journal of Nutrition, 2011; 141 (8): 1451 DOI: 10.3945/jn.111.138966
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Sleeping Beauty Was On To Something
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 Sleeping Beauty was on to something. According to researchers in Sweden, the most healthful habit for looking attractive and healthy is to get a good night's sleep.
In this study, researchers investigated the relationship between sleep and perceptions of attractiveness and health. Twenty-three participants between the ages of 18 to 31 took part in the study. They were photographed between 2pm and 3pm on two occasions, once after normal sleep and once after being deprived of sleep. Smokers were excluded from the research and no alcohol was allowed for two days prior to the experiment.
The photographs taken in a well-lit room and the distance to the camera was fixed. During both photography sessions participants wore no make-up, had their hair loose (combed back if they had long hair) and underwent similar cleaning or shaving procedures. They were asked to have a relaxed, neutral facial expression for both photos.
Sixty-five observers, who were blinded to the sleep status of the subjects, rated the photographs for attractiveness and whether the individuals looked healthy/unhealthy or tired/not tired.
It turns out that these unbiased observers judged the faces of sleep-deprived participants as less healthy, less attractive and more tired! The authors of the study speculate that this is because humans are sensitive to sleep-related facial cues, with potential implications for social and clinical judgments and behavior.
Bottom Line: Aim for seven to nine hours of sleep most nights. Sleep is crucial for maintaining a healthy weight, brain power and, apparently, your good looks.
Source: BMJ, 341 DOI: 10.1136/bmj.c
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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 Training 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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