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Recipe:
Butternut Squash Pizza
Serves 6
Ingredients
1 butternut squash (about 2 pounds), peeled
1 small yellow onion, sliced into 1/4-inch-thick rings
3 tablespoons olive oil
1/4 teaspoon black pepper
1 1-pound package refrigerated
pizza dough
1 tablespoon cornmeal
1 tablespoon fresh thyme leaves
1/2 cup fresh ricotta
Directions
1. Heat oven to 400° F.
2. Cut the squash into 1/2-inch-thick slices, then cut each slice into 1-inch chunks. Place the squash and onion on a baking sheet. Drizzle with the oil, season with the pepper, and toss. Roast until tender, about 20 minutes. Transfer to a plate.
3. Increase oven temperature to 450° F. Roll the dough out 1/4 inch thick. Clean the baking sheet and sprinkle it with the cornmeal. Place the dough on top. Scatter the squash and onion mixture over the dough, sprinkle with the thyme and add dollops of the ricotta.
4. Bake until golden, about 25 minutes. Slice into wedges.
Nutritional Information
Per Serving: Calories 368, Fat 12g, Sat Fat 3g, Cholesterol 8mg, Sodium 400mg, Carbohydrate 56g, Fiber 3g, Protein 11g
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Hello !
Today is National Wear Red Day! In 2004, the American Heart Association created Go Red For Women - a passionate, emotional, social initiative designed to empower women to take charge of their heart health.
Heart disease does not discriminate, and even very fit and healthy people can experience a major heart attack. Check out this Boston Globe article about such a woman.
Be sure you know the warning signs for the disease that kills more women than all cancers combined.
Take care of yourself and have a healthy week!
-Debra
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Fast Food and Fat
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 When we think of weight gain, we often think of the individual; individual choices and individual genetics. However, new research from the University of Michigan is encouraging us to think about the obesity epidemic on a larger scale; the world scale.
Researchers investigated the relationship between the density of fast food restaurants and the prevalence of obesity by gender across 26 affluent nations. They found, not surprisingly, that countries with a higher density of fast food restaurants per capita had much higher obesity rates compared to countries with a lower density of fast food restaurants per capita. The researchers specifically looked at Subway fast food restaurants (as a proxy for fast food in general). They saw that countries with the highest density of Subway restaurants such as the US (7.52 per 100,000) and Canada (7.43 per 100,000) also tend to have a higher prevalence of obesity in both men (31.3% and 23.2%, respectively) and women (33.2% and 22.9%, respectively). On the other hand, countries with a relatively low density of Subway restaurants such as Japan (0.13 per 100,000) and Norway (0.19 per 100,000) had a lower prevalence of obesity in both men (2.9% and 6.4%, respectively) and women (3.3% and 5.9%, respectively).
Bottom Line: This research should not come as a huge shock for many people; fast food is a relatively inexpensive way to get a lot of calories fast. Fast food companies spend millions on advertising and food technology to tempt you into purchasing their fare. While you cannot change the fast food industry, you can change your habits; skip the fast food and choose to cook at home.
Source: Critical Public Health
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Snack Smart
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 Snacking can be great. It's the perfect way to prevent becoming overly hungry, and snacking between meals is a simple way to get extra nutrients such as fiber, vitamins and minerals. But what you eat matters just as much as when you eat.
This fact has become even clearer backed by new research from the Fred Hutchinson Cancer Research Center in Seattle. Researchers looked at data on 123 overweight to obese women, ages 50 to 70, who were dieting. The eating patterns of these women were recorded and it was found that ninety-seven percent of the women in the study had at least one snack per day. Of these snackers, those who ate a mid-morning (10:30 am to 11:29 am) snack lost 4.4% fewer pounds than those women who did not have a mid-morning snack.
Before jumping to the conclusion that skipping snacks is the best bet for losing those extra few pounds, read on. The biggest losers (the non-mid-morning snackers) may not have had a snack between breakfast and lunch, but many did have an afternoon snack and throughout the course of the day they ate more fruits and vegetables. Fruits and vegetables are a great source of fiber, a nutrient that can help us feel full and promote weight loss.
Bottom Line: What we choose to snack on matters as much as, if not more than, when we choose to snack. Make sure you are getting in enough fruits and veggies to help your weight loss goals.
Source: Journal of the American Dietetic Association
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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, the 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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