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Recipe: Healthy
French Toast Sticks
Ingredients
6 egg whites
1 cup skim milk
1/4 tsp cinnamon, ground
1/4 tsp nutmeg, ground
1 tbsp olive oil
6 slices whole-wheat French bread, each cut into 4 4-inch (1/2-inch thick) pieces
3 tbsp pure maple syrup
Directions
1. In a shallow bowl, combine egg whites, milk, cinnamon and nutmeg.
2. Heat oil in a large nonstick skillet over medium heat. Dip both sides of bread pieces in egg mixture.
3. Cooking in batches, place bread pieces in a single layer in skillet and cook 3 to 5 minutes on each side, or until lightly browned and egg is cooked through. Serve with syrup.
Nutrition per serving (4 sticks and 1/2 tbsp maple syrup): Calories: 147, Total Fat: 3.5 g, Sat. Fat: 0.5 g, Carbs: 21 g, Fiber: 2 g, Sugars: 10 g, Protein: 9 g, Sodium: 210 mg, Cholesterol: 1 mg
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Hello !
Hopefully you've noticed that we have posted several recent articles that are in direct response to readers' questions and comments. We LOVE to hear from you. What interests you, interests us.
As always, please feel free to send us any questions or comments or comment on our Facebook page.
Have a healthy week!
-Debra
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Reader Response- Organic: Save or Splurge
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A reader wrote in and asked us to "please comment sometime on the most important foods to buy organic for those of us who can't afford all organic."
We think that this is a wonderful idea! The USDA (Us Department of Agriculture) recommends eating 5-9 servings of fruits and/or
vegetables every day. Fruits and veggies are low calorie sources of fiber, vitamins, minerals, phytonutrients and, in some cases, pesticides.
Yes, pesticides. Farmers treat many crops with chemical pesticides to preserve them. While most health professionals agree that the benefits of a diet rich in fruits and vegetables outweighs the potential risk of pesticide exposure, it's a good idea to limit this exposure when you can. This means choosing organic fruits and vegetables, but organic produce can be expensive!
This is one of the reasons the Environmental Working Group (EWG) a non-profit organization started in 1993 to use the power of public information to protect public health and the environment, has compiled two helpful lists: The Dirty Dozen (a list of 12 foods to always buy organic) and the Clean 15 (a list of 15 foods that are known to be low in pesticide residue so buying the conventional produce is perfectly safe). Check out the television interview I did last year on New England Cable News (NECN) on this very topic. The list hasn't changed.
Take a look and see where you safely save and when you should splurge.
Dirty Dozen: Buy these organic
1. Apples
2. Celery
3. Strawberries
4. Peaches
5. Spinach
6. Nectarines (imported)
7. Grapes
8. Sweet bell peppers
9. Potatoes
10. Blueberries (domestic)
11. Lettuce
12. Kale/Collard greens
Clean 15: Lowest in pesticide
1. Onions
2. Sweet Corn
3. Pineapples
4. Avocado
5. Asparagus
6. Sweet peas
7. Mangoes
8. Eggplant
9. Cantaloupe (domestic)
10. Kiwi
11. Cabbage
12. Watermelon
13. Sweet potatoes
14. Grapefruit
15. Mushrooms
Source: http://www.ewg.org/foodnews/summary/
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Front of Package Labeling
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You know you should check labels to find the most healthful version of your favorite foods, but it can be really confusing... grams and percentages and RDAs, oh my! If you've ever thought that there should be a simpler way to decipher the health benefits of a food, you're not alone. In fact, you have a heavy hitter in your corner. 
In a recent report to federal regulators, the Institute of Medicine (IOM), an independent, nonprofit organization that works outside of government to provide unbiased and authoritative advice to decision makers and the public, called for a simplified label that would go on the front of food packages and show: the number of calories per serving and a ranking system of zero to three stars (or checkmarks) to indicate how healthful a food was. One of the best components of this proposal is that calories will have to be listed for household servings, e.g. cups or tablespoons servings instead of grams or ounces.
The goal of the new proposed front of package (FOP) labeling system is designed to be simple and straight forward so that anyone can know, at a glance, whether or not their favorite foods should be an everyday food, or a sometimes food. The underlying concept of the FOP system is similar to that behind the Energy Star® program. This successful government-run labeling system uses a simple symbol to identify equipment and materials that meet certain standards of energy efficiency. The IOM committee found that FOP systems that are simple and easy to understand are more effective at encouraging healthier product choices, particularly when consumers must choose among many types of products.
Bottom Line: FOP labeling systems that are simple and easy to understand are more effective at encouraging healthier product choices, particularly when we must choose among so many different products! This makes sense...now we just have to wait and see if the government adopts these recommendations. What do you think of this labeling? Is it helpful or will people just eat what they want to eat regardless? Let us know on our Facebook page!
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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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