Debra Wein Pic
Friday, March 23, 2012
This Week's Topics
Recipe: Broccoli Bites Quiche
Worthwhile Links
Another Reason to 86 the Soft Drinks
Up the Citrus and Skip the Stroke
Measure YOUR Metabolism!

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

 

Directions

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.

Meanwhile, in a mixing bowl, whisk the eggs, egg whites, milk and 1/4 cup of the cheese.

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. Let stand five minutes, then cut into wedges and serve. Serves 6. 


Nutrition Information 156 cal, fat 8.8g, saturated fat 2.75g, cholesterol 86mg, sodium 340mg, cholesterol 340mg, protein 14g

 

Source

 

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Hello !
 

Is sitting the new smoking? More and more data is coming out that shows that long periods of sitting (like at a desk) can increase our chances of developing certain diseases. For example, in a new study from the University of Leicester, researchers found that women who stay seated for long periods of time every day are more prone to developing type 2 diabetes.

 

If you sit at work, make sure you're getting up and moving every hour or so!    

 

Have a healthy week!  

-Debra

Another Reason to 86 the Soft Drinks

 

sugary drinksThe number one cause of death in the US is heart disease, but beating the odds may be as simple as skipping the soda. Researchers found that men who drank one 12-ounce sugar-sweetened beverage a day had a 20 percent higher risk of heart disease compared to men who didn't drink any sugar-sweetened drinks.

 

Researchers studied 42,883 men ages 40-75 years old in the Health Professionals Follow-Up Study. The participants answered lifestyle questionnaires every two years from January 1986 until December 2008. At about the halfway point, the participants provided a blood sample.

 

After controlling for risk factors such as smoking, physical inactivity, alcohol use and family history of heart disease, the researchers found that those who drank at least 12 ounces of a sugary drink daily had a 20 percent higher risk of developing heart disease. These men also had higher triglyceride and C-reactive protein (an inflammation marker), and lower HDL (good) cholesterol levels. These results were not seen in men who drank diet beverages.

 

Bottom Line: The American Heart Association recommends no more than half of discretionary calories come from added sugars. For most men, that's no more than 150 calories per day, and for most women it's 100 calories per day. These extra calories can really add up, especially when they are in beverages, because we don't register these calories as well. Skip the sodas and soft drinks and stick with water or seltzer; your heart will thank you for a long time.

 

Source

Up the Citrus and Skip the Stroke

Grapefruits, tangerines, oranges, lemons, limes... all these citrus fruits can reduce your risk of having a stroke.

 

New research published in Stroke: Journal of the American Heart Association shows that women who ate more citrus fruits had a 19% lower risk of having a blood clot-related (ischemic) stroke. Researchers conducted a prospective study among 69,622 women from the Nurses' Health Study over the course of 14 years. The participants in the study were asked to fill out a food frequency questionnaire every four years. Based on this reported intake, researchers analyzed intake of the six main subclasses of flavonoids commonly consumed in the U.S. diet -- flavanones, anthocyanins, flavan-3-ols, flavonoid polymers, flavonols and flavones, all healthful compounds found in fruits and vegetables.

 

The researchers then compared intake with the risk of ischemic, hemorrhagic and total stroke. They found that women who ate high amounts of flavanones in citrus fruits had a 19 percent lower risk of ischemic stroke than women who consumed the least amounts. In the study, flavanones came primarily from oranges and orange juice (82 percent) and grapefruit and grapefruit juice (14 percent).

 

Bottom Line: Increasing your intake of fruits and vegetables is a good idea, and choosing the whole fruit over just the juice is best. So add a grapefruit or orange to your breakfast and lunch and reap the benefits! 

 

Source 
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 [email protected] 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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