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Colorful Asian Slaw with
Warm Ginger-Lime Dressing
Serves 6
Ingredients
4 cups (8 oz.) thinly sliced savoy cabbage
2 cups (6 oz.) thinly sliced red cabbage
2 medium carrots (4 oz.), peeled and cut into very thin matchsticks
1 large Granny Smith apple (8 oz.), unpeeled, cored, and cut into thin matchsticks
3/4 tsp. kosher salt
3 Tbs. low-sodium soy sauce
2 Tbs. plus 1 tsp. lime juice
2 Tbs. brown sugar
2 Tbs. canola oil
1 large red onion, thinly sliced (2 cups)
1 Tbs. plus 2 tsp. minced fresh ginger
1/2 cup roughly chopped cilantro leaves
1/4 cup chopped roasted peanuts, optional
Directions
1. Combine savoy cabbage, red cabbage, carrots, and apple in large heat-proof bowl. Sprinkle with kosher salt. Whisk together soy sauce, lime juice, 2 Tbs. water, and brown sugar in small bowl.
2. Heat oil in medium skillet over medium-high heat. Add onion and salt, and cook 7 to 8 minutes, or until onions are browned and bottom of pan has brown bits. Add ginger, and cook 30 seconds. Add soy sauce mixture to deglaze, and cook 15 to 25 seconds, using spatula or spoon to scrape up brown bits. Remove from heat, and spread onion mixture over cabbage mixture. Toss with tongs until slaw is well combined and cabbages begin to wilt.
3. Add 1/4 cup cilantro leaves, and toss to combine. Let stand 5 minutes, then serve garnished with remaining 1/4 cup cilantro and peanuts, if using.
Nutritional Information per 1-cup serving:
Calories 111, Protein 3g, Total Fat 5g, Saturated Fat <1g, Carbs 17g , Cholesterol 0mg , Sodium 546mg , Fiber 3g , Sugar 9g
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Hello !
Our first article today talks about how you can reduce your cholesterol through diet. One of the major contributors to high cholesterol is a high saturated fat intake. To take control, Denmark has become the first country to add a tax to foods that are high in saturated fat. This translates to about 40 cents more for a package of butter or hamburger. Do you think this added tax will work at discouraging Danes from consuming these fatty foods? Let us know on our Facebook page.
Have a healthy week!
-Debra
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Lower Cholesterol without Drugs
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 We all know by now that eating a diet low in saturated fat (the fats found in foods like cheese, ice cream and steak), is a great idea for maintaining heart health. Now a new study from Canada shows that consuming cholesterol-lowering foods can enhance the benefits of a diet that is low in saturated fat.
Researchers at the University of Toronto tested 351 participants, all of whom had high "bad" or LDL cholesterol; the average LDL cholesterol was 171mg/dL. These 351 participants were randomly assigned to one of two groups. One group was assigned a diet that was low in saturated fat, the other group was given a diet that was low in saturated fat and also high in foods that are known to lower cholesterol, such as nuts, soy protein, fruits, vegetables and whole grains. After six months, those in the low-saturated fat/cholesterol-lowering foods group had a 13-14 percent drop in their LDL level.
Bottom Line: While these results are in line with common sense, a 13-14 percent reduction is a very significant drop which may mean the difference of medication or no medication for some patients. Try incorporating cholesterol-lowering foods such as nuts, soy protein, fruits, vegetables and whole grains into your diet.
Source: Effect of a Dietary Portfolio of Cholesterol-Lowering Foods Given at 2 Levels of Intensity of Dietary Advice on Serum Lipids in Hyperlipidemia, JAMA. 2011;306(8):831-839. doi: 10.1001/jama.2011.1202
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Lose Weight for a Better Night's Sleep
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 Although only 2-4 percent of the adult population suffers from obstructive sleep apnea syndrome (OSAS), a disease which causes frequent pauses of breathing during sleep and disrupts a normal sleeping pattern, this percentage increases up to 20-40 percent with obesity. Fortunately for those who suffer from sleep apnea due to being overweight, there is hope. Researchers from the University of Crete in Greece have found that eating a Mediterranean diet combined with physical activity can help to improve some of the symptoms of sleep apnea.
Researchers examined 40 obese patients with moderate to severe OSAS. Twenty patients were given a low-calorie diet to follow, while the other 20 followed a Mediterranean diet (both diets provided between 1200-1500 calories per day for women and 1500-1800 calories per day for men). The difference between the low-calorie diet and the Mediterranean Diet was that the intake of fruits, vegetables, legume, non-refined cereals and fish was three times higher in the Mediterranean Diet, and the servings of red meat were one third the amount provided by the low-calorie diet. Both groups were also encouraged to increase their physical activity, such as walking for at least 30 minutes each day. In both groups, the patients also received continuous positive airway pressure (CPAP) therapy which involves wearing a mask that generates an air stream, keeping the upper airway open during sleep.
At the start of the study and again six months later, the researchers monitored the patients during a sleep study, which involved monitoring several markers for OSAS, including electrical activity in the brain, eye movements and snoring. The results showed that people following the Mediterranean diet had a reduced number of disturbances, known as apneas, during the rapid eye movement (REM) stage of sleep, which usually accounts for approximately 25 percent of total sleep during the night. The researchers also saw that those on the Mediterranean diet were able to adhere to their calorie-restricted diets better than those on the low-calorie diet
Bottom Line: Better sleep is crucial to overall health. Those who sleep well are able to make better health choices and have more energy. If you or someone you know is suffering from OSAS, losing weight is a great idea for improving your sleep hygiene.
Source: Effect of Mediterranean diet vs prudent diet combined with physical activity on OSAS: a randomised trial. European Respiratory Journal, 2011.
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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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