Debra Wein Pic
Friday, March 30, 2012
This Week's Topics
Recipe: Citrus Salad with Ginger Yogurt
Worthwhile Links
Fight Off Fatigue with Vitamin C
Eat Less with a Protein-Packed Snack
Measure YOUR Metabolism!

Recipe: 

Citrus Salad with Ginger Yogurt

Serves 6

 

Ingredients

1 pink grapefruit, peeled

2 large tangerines or Minneolas, peeled

3 navel oranges

1/2 cup dried cranberries

2 tablespoons honey

1/4 teaspoon ground cinnamon

1 16- or 17.6-ounce container Greek yogurt, plain, fat-free

2/3 cup minced crystallized ginger 

1/4 cup golden brown sugar

Additional dried cranberries

 

Directions

Break grapefruit and tangerines into sections. Cut grapefruit sections into thirds; cut tangerine sections in half. Transfer grapefruit, tangerines and all juices to deep serving bowl. Using a small sharp knife, cut all peel and white pith from oranges. Slice oranges into 1/4-inch-thick rounds, then cut slices into quarters. Add oranges and all juices to same bowl. Mix in 1/2 cup dried cranberries, honey and cinnamon. Cover and refrigerate at least 1 hour. Mix yogurt and ginger in bowl. (Fruit and yogurt can be prepared one day ahead. Cover separately; chill.)

Spoon yogurt over fruit. Sprinkle with brown sugar and dried cranberries.

 

Nutritional analysis 

182 calories, 0g fat (0g saturated), 4mg cholesterol, 48mg sodium, 40g carbohydrates, 4g fiber, 8g protein

 

Source

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DWHello !
 
Great news! Many of you have asked us to offer our wildly popular nutrition program, taught at fitness centers and corporations around the country, right here on the south shore (of Boston) and we listened!
 
We are now offering our six-week Nutrition for a Lifetime weight management program at our new office in Hingham, Massachusetts! Classes start on Tuesdays, beginning April 24th, at 10 am or 6 pm. 
 
Whether you are looking to lose weight or maintain a healthy weight, our Registered Dietitian will design a safe, scientifically based eating plan just for you. Click on the link above for more information and to register online. (Discounts are available until April 10th, as well as for groups of three or more.)

 

Please join us! I will be teaching the Tuesday 10 am class.

 

Have a healthy week!  

-Debra

Fight Off Fatigue with Vitamin C

 

VegetablesAt some point during the day we all get that tired feeling that hits us harder than running into a brick wall. Many of us turn to coffee or expensive "energy shots." However, a boost of energy may be as close as the nearest grapefruit. A new study shows that a dose of vitamin C, administered intravenously, can help reduce fatigue in office workers.

 

In this study, a group of 141 healthy volunteers, aged 20-49 received either 10 grams of vitamin C or a placebo. Fatigue scores were measured before intervention, two hours after intervention and one day after intervention. Since vitamin C is a well-known antioxidant, oxidative stress and plasma vitamin C levels were also measured at the same intervals.

 

The trial confirmed that the fatigue scores measured two hours after intervention, as well as one day after intervention, were significantly different; fatigue scores decreased in the vitamin C group at both time points. Those who received the vitamin C also had higher plasma vitamin C levels and lower oxidative stress compared to the placebo group.

 

Bottom Line: Go to the source. Try filling up on vitamin C-rich fruits and veggies if you feel fatigue coming on. Munch on oranges, kiwi, grapefruit, strawberries, cantaloupe, Brussel sprouts, or red and green peppers. Almost any fruit and vegetable will boost your vitamin C!

 

Source 

 

Eat Less with a Protein-Packed Snack

 

yogurtIt's very easy to overeat during meals, especially with today's larger portion sizes. What's the trick to eating a delicious dinner without overstuffing yourself? It may be as simple as consuming a protein snack 30 minutes before eating. A new article, published in the Nutrition Journal reports that eating certain kinds of protein 30 minutes before a meal can help you fill up on fewer calories.

 

In this study, 32 male volunteers were given either a placebo (plain water) or a drink containing 20 grams of protein as either: casein, whey, pea protein, egg albumin or maltodextrin 30 minutes before a meal. Since this study is what is known as a cross-over study, each participant eventually got to try the placebo and each type of protein (on different days). All participants had their appetite assessed at ten minute intervals after consuming the beverage leading up to a meal where they could eat as much as they wanted. The whole experiment was repeated almost exactly the same way, except the placebo or protein snacks were consumed immediately prior to the meal (instead of 30 minutes prior).

 

Researchers found that intake was significantly lower after a protein snack of casein or of pea protein when ingested 30 minutes before a meal. Interestingly, these results were not seen if the protein was consumed immediately prior to the meal.

 

Bottom Line: Dairy products contain the protein casein so try having a glass of milk, a yogurt or some cottage cheese a half hour before meal time. This may help curb your appetite so you don't eat as much during dinner (or after). 

 

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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