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Recipe: Brown Rice Belgian Endive Salad
Ingredients
1/2 cup uncooked brown rice
1 cup water
1 head Belgian endive, chopped
1/8 red onion, finely chopped
2 tablespoons balsamic vinegar
1 tablespoon extra-virgin olive oil, or to taste
Salt and ground black pepper to taste
Directions
1. Bring the brown rice and water to a boil in a saucepan. Reduce heat to medium-low; cover the saucepan and simmer until the rice is tender and the liquid has been absorbed, 45 to 50 minutes. Allow the rice to cool.
2. Place the rice, endive, and red onion in a large bowl. Drizzle the balsamic vinegar and olive oil on top, and season with salt and pepper. Mix thoroughly
Makes two servings. Per serving: 25- calories, 8g total fat, 39g carbohydrate,
6g protein 10g dietary fiber, 259mg sodium.
Source: www.allrecipes.com
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Hello !
I found this interesting article on foods that affect stroke risk and thought I'd pass it along. A stroke, the third leading cause of death in the US, occurs when a blood vessel in, or leading to, the brain bursts or is blocked by a blood clot, thus starving brain cells of oxygen and nutrients. Fortunately, many strokes are preventable. Cardiovascular health is significantly affected by what we eat... so here are five foods that significantly contribute to poor health and are a good idea to limit in your diet:
1. Crackers, chips and store-bought pastries and baked goods
2. Smoked and processed meats
3. Diet soda
4. Red meat
5. Canned soup and prepared foods
Take a look at what's in your pantry. Are any of these offenders lurking? As you can see, none of the foods above are fruits, vegetables, whole grains or beans; all foods known to lower cardiovascular disease risk.
Have a healthy week!
-Debra
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Fall Back in Love with Mushrooms
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Mushrooms have been used for centuries to promote health. Studies have shown that mushrooms play a role in promoting good health; not to mention work as an easy and savory ingredient in your fall recipes!
Mushrooms contain a savory flavor that is newly categorized in our sense palate as umami. This palate-pleasing flavor is a welcome addition to autumn's heartier meals. Mushrooms are an extremely nutrient dense food, and are one of the only food sources that naturally contain vitamin D. All this for only about 15 calories per cup!
Phytochemical compounds in mushrooms are being considered for potential drug development, gaining increased attention for their role in immunological function as well as their potential therapeutic properties including antioxidant properties, decrease in blood pressure as well as anti-inflammatory properties. The National Cancer Institute (NCI), has recently emphasized the use of plants as new sources for future drug discovery, specifically noting mushrooms for their potential anti-tumor activity.
Mushrooms contain several specific phytochemicals that have gained acknowledgment for potential roles in immune function, breast cancer prevention and anti-inflammatory qualities. Shiitake mushrooms have been shown to contain lentinan, a compound that promotes immune function. Smaller button mushrooms contain a phytochemical that competes with, and inhibits the activity of, a chemical that is thought to promote breast cancer. Mushrooms also contain the phytochemical triterpene, which plays an anti-inflammatory role in the body by inhibiting the release of histamines, pro-inflammatory compounds.
These friendly fungi promote health in an abundance of ways and are a welcome addition to any fall menu. Just make sure to purchase your mushrooms from a reputable grocer and don't go foraging around you backyard, not all mushroom types are so friendly!
Bottom Line:
As research continues, mushrooms and the many preparations and substances created from them may be utilized to a greater extent in health promotion. In the meantime, use mushrooms liberally in cooking and enjoy their savory umami flavor while reaping some super health benefits as an added bonus!
Sources: Ajith, T A. & Janardhanan, K K (2007). Journal of Clinical Biochemitry Nutrition. 40(3): 157-162.
Rarback, S. RD. Mushrooms a boon for you taste buds and immune system. Miami Herald University of Miami Leonard M. Miller School of Medicine.
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Americans Love Their Empty Calories
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When most people begin a diet, or are trying to lose weight, they automatically look at what they are eating and which foods they need to cut out: fries, cupcakes and chips often top the list. However, many people forget about the hundreds of empty calories they are drinking daily . Calories found in most beverages are considered "empty calories" because, although they provide calories, they are providing no other nutrition like, vitamins, minerals or fiber.
If you drink soda, or other sugary drinks, you're not alone. According to a new report from the CDC, nearly half of the US population consumes at least one sugary drink daily, and most don't stop at just one! According to the report, men drink more calories than women, and teens and young adults drink the most; 70% of boys between the ages of 2-19 consume sugary drinks that provide a whopping 273 empty calories every day. (The average American should consume a total of about 2,000 calories/day.) While adult women in the report overall drank fewer sugary beverages, 40% of this population is still drinking sugary drinks daily.
One of the most shocking statistics to come out of this study is that 5% of the US population consumes an alarming 567 calories from sugary drinks a day. That is the equivalent of four, 12-ounce colas and could lead to approximately one pound of weight gain each week!
Bottom Line: If you are looking to cut calories from your diet, cutting out sugary drinks is one way to lower your total intake. Choose seltzers, herbal teas (hot or cold), or regular water with a little lemon or lime instead!
Source: http://www.cdc.gov/nchs/data/databriefs/db71.htm
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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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