| Recipe: Broccoli Bites Quiche
Ingredients
1 package Veggie Patch Broccoli Bites
2 large eggs
3/4 cup shredded low-fat cheddar or Colby cheese, divided
1/3 cup liquid egg whites (3 large egg whites)
1/4 cup low fat milk
Salt and pepper to taste
Directions
1. Preheat oven to 375 degrees and grease or spray a 8 to 9 inch pie pan.
Place bites on bottom of pie plate and bake for 13 minutes.
2. Meanwhile, in a mixing bowl, whisk the eggs, egg whites, milk and 1/4 cup of the cheese.
3. Remove Broccoli Bites from oven and pour mixture over the top of them, then top with the remaining cheese. Bake for 35 to 40 minutes until eggs are set and cheese is lightly browned and bubbly.
4. Let stand five minutes, then cut into wedges and serve.
Makes 3 servings.
Nutritional Analysis per serving: Calories 342, Total Fat 20.6g, Saturated Fat 8.4, Cholesterol 179, Sodium 671, Total Carbohydrates 20g, Protein 20.5
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Hello !
Welcome 2012! I hope your holidays were delightful and relaxing!
For a lot of people, the New Year brings resolutions, often health related. This year, instead of just choosing a resolution, try choosing three ways you will fulfill your resolution. For example, if your resolution is to lose weight, make your goals: packing lunch every day, walking for 30 minutes at lunch and choosing seltzer instead of soda.
Do you have a resolution? Let us know on our facebook page.
Have a healthy week!
-Debra
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| Stevia Safety |
Have you heard of the new sugar substitute, stevia ? Originating in South America, this herb has made its way up to the United States with a boom. Many consumers love this sweetener, it's calorie-free and sweetens better than table sugar. Compared to other non- or low- calorie sweeteners like aspartame, it comes out on top; it actually has been shown to lower blood glucose and insulin levels in healthy study participants.
Is it safe?
The FDA regulates sugar substitutes and places rebaudioside A (refined stevia) on the Generally Recognized as Safe, or GRAS list. This means that the FDA feels that rebaudioside A is safe for general consumption. Note that the FDA has not approved other preparations of stevia as safe, so be sure to look for rebaudioside A on packaging. To date, the FDA has concerns that other unapproved forms of this herb may have negative effects on blood sugar control, the kidneys and the cardiovascular and reproductive systems
Bottom Line: Well-known products that contain rebaudioside A include Pure Via and Truvia. Although these products may help with weight management, remember that everything should be consumed in moderation.
Sources: Mayo Clinic, Appetite. 2010 Aug;55(1):37-43. Epub 2010 Mar 18.
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Butter or Margarine- The Great Debate
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As Registered Dietitians, we are often asked, "what's better for you, bu tter or margarine"? The answer is...neither. Butter is full of heart-unhealthful saturated fat, and contains cholesterol and trans fat and stick margarine is likely to have even more of the unhealthful trans-fats.
The best bet is to butter your toast with a spread; a vegetable oil- based "buttery spread". But buyer beware. The best butter substitutes claim to spare you artery-clogging fats, but there's a catch. A margarine spread labeled "zero grams trans-fat" per serving is not necessarily "trans-fat free." FDA allows "zero gram" products to contain up to 0.5 grams of trans-fat per serving and still claim zero on the label. A half a gram of trans fat may not seem like a lot, but the American Heart Association recommends that fewer than 1% of all your calories come from trans fats. That means that someone on a 2000 calorie diet should not be consuming more than 1-2 grams of trans fat per day.
Bottom Line: To be a well-educated consumer, do a little detective work when shopping for the right faux-butter spread. Read the label and look for a brand of spread that has the lowest saturated and trans-fat content. Then scan the ingredients for partially hydrogenated oils (code for trans-fat). Avoid any food that has this in its ingredients.
Brands to look for: Country Crock Omega Plus and Plus Light, Olivio Light and regular, Promise activ Light and regular, Promise Light, Promise Buttery, Smart Balance Light with Extra Virgin Olive Oil and Omega Light, and Smart Beat Smart Squeeze.
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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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