Debra Wein Pic
Friday, September 30, 2011
This Week's Topics
Recipe: Quinoa Salad with Chickpeas
Worthwhile Links
TV and Junk Food Go Hand In Hand
Mum's Diet linked to Baby's Health
Measure YOUR Metabolism!

Recipe:   Quinoa Salad with Chickpeas

 

Serves 8

 

Ingredients

QUINOA & GREEN BEANS
2 - 3 cups water
1/2 teaspoon kosher salt
1 cup quinoa, dry
1/2 pound fresh green beans, cut into lengths

FRESH TOMATO VINAIGRETTE
1 perfect summer tomato
3 tablespoons balsamic vinegar
1 tablespoon olive oil
1 tablespoon honey
1/2 teaspoon Italian seasoning
Salt & pepper to taste
Pinch cayenne

SALAD
2 ounces roasted red pepper, chopped
1 cucumber, peeled, seeds removed and chopped
1 15-ounce can chickpeas (garbanzo beans), rinsed and drained
3 ounces feta cheese, broken into pieces (omit feta for a vegan salad)
Lime wedges (don't skip) 
 

 

  

Directions

QUINOA

Bring 2- 3 cups water and salt to a boil, add quinoa, cover and let simmer until quinoa doubles in volume and water is absorbed. Check occasionally, I had to add more water. Once it's cooked, fluff with a fork and let rest for a few minutes, otherwise it will get a little mushy.

 

Cook the green beans in well-salted water, drain and drop into a bowl of ice water to "shock" and stop the cooking. Drain immediately and let dry on a layer or two of paper towels to remove as much water as possible.

 

Combine all ingredients in a small food processor.

TO ASSEMBLE SALAD

Transfer quinoa to a large bowl, stir in about half the vinaigrette. Stir in the green beans, red pepper, cucumber and chickpeas. Stir in the remaining vinaigrette, then the feta cheese. Refrigerate until cold.

TO SERVE

Arrange on plates with lime wedges for squeezing on the side.

 

 

Makes 8 serving: Per serving: 216 calories, 6g total fat (2g saturated fat), 33g carbohydrate,

8g protein 5g dietary fiber, 356mg sodium.

 

Source: http://kitchen-parade-veggieventure.blogspot.com 

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Hello !

 

Our recipe today involves quinoa (pronounced keen-wa)

DW

Quinoa is one of my favorite grains. Technically it's a seed but it's often used as a grain. It has a light, subtle texture and flavor which makes it perfect in all sorts of meals. While we generally see recipes for quinoa as part of a savory meal, you can have it for breakfast too! Try to reheat some plain quinoa and throw in a handful of raisins and you will be full for a long time!

 

Not only is quinoa a great source of fiber, but it's also a surprisingly good source of protein; one cup of cooked quinoa provides nine grams of protein. Try it soon; you'll be happy you did.

 

Have a healthy week!

-Debra 

TV and Junk Food Go Hand In Hand

The more TV a person watches, the more junk food he or she is likely to eat, according to researchers at Loughborough University. Theses researchers reviewed 53 studies worldwide focusing on sedentary behavior and dietary intake, and found a clear association between screen time and an unhealthful diet in children, adolescents and adults.

 eating in front of tv

In particular, television viewing was strongly associated with the consumption of energy-dense snacks, drinks and fast food, and a lower consumption of fruit and vegetables. Or course, this should come as no shock to us. Junk foods like chips, soda and buttered popcorn have gone hand-in-hand with movie nights for generations. What may surprise you is that the researchers found is that people will generally eat more in front of the tube because the TV can as act as a distraction, resulting in a lack of awareness of actual food consumption or overlooking food cues that may lead to overconsumption. In short, we're not paying attention to the calories we're shoveling into our mouths when we are distracted.  

 

Bottom Line: More screen time, whether in front of a TV or computer means less active time. This, combined with a potential in increased junk food can be a recipe for disaster. So, turn off the TV and do something else; This is a great time of year for apple picking or walking outside or...

 

Source: American Journal of Preventive Medicine, 2011; 41 (2): 178 DOI: 10.1016/j.amepre.2011.05.002 

Mum's Diet linked to Baby's Health

There has been a lot of recent research on the effect a mother's diet has on baby's health from birth and beyond. New research demonstrates a link between what a mother eats during pregnancy and the risk of her child developing allergies.

 omeg 3 fatty acide

Researchers from the INRA research institute in Rennes, France found that if a mother's diet contains omega-3 fatty acids, the fats found in fish, walnut oil or flaxseed, it may help her baby's gut develop differently. These omega-3 fatty acids are thought to improve how gut immune cells respond to bacteria and foreign substances, making the baby less likely to develop allergies.

 

In this study, the team found that supplementing a mother pig's diet with omega-3 fatty caused her newborns' gut to become more permeable. A more permeable gut enables bacteria and new substances to pass through the lining of the gut into the bloodstream more easily. These new substances then trigger the baby's immune response and the production of antibodies. The researchers speculate that the baby's immune system may develop and mature faster -- leading to better immune function and a lower risk of developing allergies.

 

Unfortunately, in Western cultures like ours, these omega-3 fatty acids, which have been shown to help gut function are actually disappearing in the diet. Fish and nut oils are being replaced by corn oils which contain a different kind of fatty acid.

 

Bottom Line: Whether a woman of child-bearing age or not, consuming omega-3 fatty acids is beneficial to overall health. Try to eat fish at least two times each week. If fish doesn't swim its way onto your menu, consider taking an omega- 3 supplement with about 1000mg of DHA and EPA (two types of omega-3 fatty acids) combined.

 

Source: The Journal of Physiology, 2011; DOI: 10.1113/jphysiol.2011.214056.

About Sensible Nutrition 

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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 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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