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Recipe:
Banana-Cashew Balls
Ingredients
1 overripe banana
1/4 cup raw cashews (about 1.5 ounce)
1 tablespoon flax seeds, ground
3 tablespoons oatmeal (regular or quick oats)
2 large dates, pitted
1/4 vanilla bean, split and scraped
Cut the banana into slices about 3/4-inch thick and place them on a microwave-safe plate. Microwave on 60% power for about 7 minutes, until most of the moisture has boiled out of the banana. Scrape the banana off the plate while it is still hot (this makes cleanup easier) and allow to cool.
Pulse the cashews in the food processor until coarsely ground. Add the flax seed and oatmeal and pulse a few more times. Add the banana and dates, and scrape the seeds from the vanilla bean into the processor. Blend into a thick paste.
Moisten your hands. Scoop up the paste by heaping teaspoons and form into small balls. Place each one on a plate, not touching. Cover and keep refrigerated.
Makes 10 servings.
65 calories, 22 calories from fat, 2.6g total fat, 0mg cholesterol, 1.1mg sodium, 126mg potassium, 9.9g carbohydrates, 1.4g fiber, 4.9g sugar, 1.7g protein
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 Hello !
Yay, we are finally getting into the season of delicious, crisp, fresh fruits and vegetables!
I am often asked about when to splurge and when to save when it comes to organic fruits and vegetables. Fortunately, a company called the Environmental Working Group has come out with a list called the "Dirty Dozen and the Clean Fifteen."
This handy list describes which fruits and veggies should be consumed organic and which are okay (and safe) after having been treated with traditional pesticides.
Have a healthy week!
-Debra
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Junk Food Got You Down?
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 We already know the role that high fat, high sugar foods play when it comes to weight control. Now there is evidence that consumption of these foods can be linked to depression. In a recent study published in Public Health Nutrition, eating commercial baked goods (cakes, croissants, doughnuts, etc.) and fast food (hamburgers, hotdogs and pizza) is linked to a 51% increased chance of developing depression compared to those who ate little to none of these foods. The study also found that the more one ate, the greater the risk of developing depression.
The study consisted of 8,964 participants who had never been diagnosed with depression or taken antidepressants. These participants were then followed for about six years. Over that time, 493 participants were diagnosed with depression or started to take antidepressants. During the study the participants also filled in questionnaires about their eating habits. Those who ate more fast food were more likely to develop depression than those who did not eat fast food.
Bottom Line: It's estimated that worldwide, depression affects 121 million people. If you or someone you know is suffering from depression, get help and start eating well--whole grains, lean protein, fruits and veggies...and skip the fast food!
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Big Smell, Small Bite
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 If you're looking to eat less at meal and snack times, you may not need to look any further than your nose! Researchers in The Netherlands determined that the stronger their test food (vanilla custard) smelled, the smaller a person's bite was.
Participants were given a pump that squirted vanilla custard into their mouths; the amount of custard consumed at one "bite" was determined by the participants via a button. While the participant was releasing custard into their mouths, they were exposed to different vanilla cream scent levels. The researchers found that the aroma intensity affected the size of the corresponding bite as well as that of subsequent bites; higher aroma intensities resulted in significantly smaller sizes.
Bottom Line: Anyone with a bad head cold knows that our sense of smell affects our sense of taste. While more research needs to be done on this topic, it is a great reminder that we could all slow down and take the time to smell and savor our food.
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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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