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Cutie Quiche Cakes
Makes 6 Servings
Ingredients
3 slices 100% whole wheat bread, cut into 1/2-inch cubes
6 large eggs, beaten
One 12-ounce box frozen cooked pureed winter squash, thawed and drained
1 cup shredded reduced-fat Cheddar cheese
1/3 cup grated Parmesan cheese
2 tablespoons real bacon or vegetarian-style bits or 2 slices cooked bacon, crumbled
Pure maple syrup or ketchup, optional
Directions
1. Preheat the oven to 375�F. Generously oil or coat a 12-cup muffin pan with nonstick cooking spray and set aside. Divide the bread cubes evenly and place into the muffin cups.
2. Whisk together the eggs, squash, Cheddar cheese, Parmesan cheese, and bacon bits in a large bowl until well blended. Using a 1/4-cup measuring cup, pour the egg mixture into each of the bread-filled muffin cups.
3. Bake until golden brown, about 22 minutes. Cool slightly, remove from muffin tins, and serve with maple syrup or ketchup as desired.
Nutrition Information
Per Serving (2 mini quiches): 200 calories, 9g fat (4g saturated, 0.3g omega-3), 350mg sodium, 12g carbohydrate, 3g fiber, 16g protein, 40% vitamin A, 25% calcium, 10% iron
Source: mealmakeovermoms.com |
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Hello !
 I was at a BBQ this weekend (and you all know how I feel about juicy Bubba burgers and mayonnaise salads) so it was really GREAT when my girlfriend said she bought some Veggie dogs for me and my family. She grabbed them out of the fridge and believe it or not - they were Veggie Patch veggie dogs. I honestly hadn't had them before. Her hubby grilled them (on the vegetarian side of the BBQ) and threw them on a bun with some mustard and they were just great! What a pleasant surprise. Try 'em next time. And thanks Vicki (you too Will!)
Have a healthy week!
-Debra
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Hope Helps
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 Many people choose foods based on their mood. Feeling glum can have you reaching for brownies or feeling sad may mean you load up on mac n' cheese at lunch; this is known as emotional eating. Fortunately, emotions can work the other way, helping you to choose healthful, lean foods. According to a recent study in the Journal of Consumer Research, those who are feeling hopeful are more likely to choose fruit when given the choice between fruit or a candy bar.
To understand why someone who is feeling positive would be more likely to choose a piece of fruit versus a candy bar, researchers teased out the difference between positive feelings that arise from thinking about the past or the present (pride and happiness) and hope, which is a more future-oriented emotion.
In the researchers' first study, participants who reported feeling hopeful consumed fewer M&Ms than people who reported experiencing happiness. In a second study, the authors found that consumers who were more focused on the past, chose unhealthful snacks, even if they felt hope. In the third study, the researchers shifted the time frame of the positive emotion; those were anticipating feeling proud, ate fewer unhealthful snacks than those who were actually experiencing pride in the present.
Bottom Line: Next time you're feeling tempted by an unhealthful treat, think of all of the great things, experiences and people you have in your life and try to think of all of the wonderful things the future will bring!
Source:. Helpful Hopefulness: The Effect of Future Positive Emotions on Consumption. Journal of Consumer Research, October 2011 (published online March 18, 2011).
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Caffeine and Kids
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 Most parents would never order a Starbuck's espresso for their toddler or whip up a cappuccino for their fourth grader, but surprisingly, many kids are getting a big jolt of caffeine every day. In a study published in The Journal of Pediatrics, researchers found that 75% of children consumed a significant amount of caffeine on a daily basis.
To see how much caffeine children were actually taking in, researchers from the University of Nebraska Medical Center surveyed the parents of two hundred twenty-eight children, ages 5 to 12, during routine clinical visits at an urban pediatric clinic. Parents were asked to report the types and amounts of snacks and beverages their child consumed on a daily basis.
The researchers found that some children, as young as five years old, were consuming the caffeine equivalent of a half cup of coffee (52 mg on average) per day. And many older children, ages 8-12, consumed an average of 109 mg of caffeine each day. That's almost the amount of caffeine in an average 8 ounce mug of coffee!
The Food and Drug Administration has not developed pediatric guidelines for caffeine consumption, but Canadian guidelines recommend that children aged 4 to 6 years old consume no more than 45 mg of caffeine per day, approximately equivalent to the amount of caffeine found in a 12-ounce can of cola. Canadian guidelines for 7- to 9-year-old and 10- to 12-year-old children are higher, with upper limits of 62 mg/d and 85 mg/d, respectively. Caffeine can affect a child's sleep and daily functioning and should be limited or eliminated in children's diets.
Bottom Line: Caffeine is often found in foods and beverages that are not considered "high caffeine" and little amounts can really add up throughout the day. Take a look at this chart to see if you or your children are getting more caffeine than you think.
Source: Caffeine Consumption in Young Children. J Pediatr. 2011 Mar;158(3):508-9.
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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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