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Recipe:
Asian Rice and Vegetable Bowl with Eggs and Chili Sauce
Serves 4
Ingredients
2/3 cup short-grain brown rice
1/3 cup Thai sweet chili sauce (such as A Taste of Thai; found in the international aisle)
3 to 4 teaspoons Sriracha or Asian chili-garlic sauce
3/4 teaspoon toasted sesame oil
1 tablespoon rice vinegar
1 bunch broccoli, cut into florets
2 red or yellow bell peppers, thinly sliced
2 carrots, peeled and cut into thin sticks
2 tablespoons plus 1 teaspoon canola oil
4 large eggs
Directions
1. Cook the rice according to the package directions. In a small bowl, combine the sweet chili sauce, Sriracha, sesame oil and vinegar; set aside.
2. Meanwhile, heat oven to 450° F. After the rice has been cooking for 25 minutes, place the broccoli, bell peppers, and carrots on a large rimmed baking sheet; toss with 2 tablespoons of the canola oil. Roast, tossing once, until tender, 20 to 25 minutes.
3. Heat the remaining teaspoon of canola oil in a large nonstick skillet over medium heat. Crack the eggs into the skillet and cook, covered, 2 to 3 minutes for slightly runny yolks.
4.Serve the vegetables and eggs over the rice and drizzle with the sauce.
Nutritional Information
Calories 344, Fat 16g, Sat Fat 3g, Cholesterol 212mg, Sodium 848mg, Protein 12g, Carbohydrate 42g, Sugar 11g, Fiber 6g
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Hello !
Food safety is sometimes a forgotten component of nutrition. Preparing and cooking healthful meals is great for your health, but doing so in a clean and germ-free kitchen is just as important.
Below is a mini-refresher on keeping foods safe. For more information check out FoodSafety.gov.
- Use different cutting boards for meats and veggies
- Wash your hands well, before, during and after preparing meals.
- Cook foods to the correct internal temperature. Use a thermometer.
- Know how long your leftovers have been in your fridge and when it is time to toss them.
Have a healthy week!
-Debra
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Healthful Diet Is Best for Kids with ADHD
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 A new study reports that a healthful diet is best for kids . . . no kidding! However, this new study is significant because it specifically investigated which eating habits are best for reducing the symptoms associated with attention deficit/hyperactivity disorder (ADHD).
Researchers at Children's Memorial Hospital in Chicago reviewed the data published about ADHD and diet, including studies that investigated sugar-restriction and supplementation.
The researchers' findings:
- Sugar, while an unhealthful source of empty calories, it is an unlikely culprit in exacerbating ADHD symptoms.
- Iron and zinc supplementation does not have a large impact in patients with normal blood levels of these minerals, but in those children with known deficiencies supplementation may enhance the effectiveness of stimulant therapy.
- Omega-3 supplements have come out of the gate strongly in several trials that investigated supplementation.
Bottom Line: After a thorough review of the research, a "relatively simple diet low in fats and high in whole grains, fruits and vegetables is one of the best alternatives to drug therapy for ADHD" and that the "development of ADHD was significantly associated with so-called Western diets rich in saturated fats and sugar." Eating healthfully is important for all children and especially so for those with ADHD. Speak with your pediatrician and ask for resources that address ADHD and diet.
Source: Pediatrics
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Nutrition SuperTracker
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 We have written several times about the USDA's new MyPlate icon, which was released last year to replace the older MyPyramid icon. MyPlate is an easy-to-understand visual cue to help consumers adopt healthful eating habits that are consistent with the 2010 Dietary Guidelines for Americans.
Now the USDA has unveiled its new Nutrition SuperTracker, a free online tool that helps users incorporate the lessons of MyPlate into their life. This easy-to-use web site is designed to help Americans at all stages of life improve their overall health and well-being as they input dietary and physical activity choices into the tool.
The Super Tracker allows you to:
- Personalize recommendations for what and how much to eat and the amount of physical activity that is appropriate.
- Track foods and physical activity from an expanded database of foods and physical activities.
- Customize features such as goal setting, virtual coaching, weight tracking and journaling.
- Measure progress with comprehensive reports ranging from a simple meal summary to in-depth analysis of food groups and nutrient intake over time.
Check it out!
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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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