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Recipe:
Veggie Dog Corn Muffins
Serves 8
Ingredients
8 Veggie Patch Veggie Dogs, chopped into small pieces
1 large egg
1/2 cup cauliflower florets
1/2 cup yellow cornmeal
1/2 of one medium zucchini, peeled and coarsely chopped
1/2 cup grated low-fat cheddar cheese
1/2 cup all-purpose flour or whole grain pastry flour
6 tablespoons low-fat milk
2 tablespoons canola oil
2 tablespoons sugar
1 tablespoon of water, if necessary
2 teaspoons baking powder
1/4 teaspoon of fresh lemon juice
1/4 teaspoon baking soda
1/4 teaspoon salt
Directions
- Preheat oven to 375 degrees and line a muffin tin with paper liners.
- Place the cauliflower in a microwave-safe bowl, cover it with water and microwave on high for 8 to 10 minutes or until very tender. Drain.
- Meanwhile, place the raw peeled zucchini with the lemon juice in a food processor and pulse a few times.
- Next, add the cooked cauliflower and 1 tablespoon of water to the food processor (work in batches if necessary) and puree on high until smooth.
- Stop occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to make a smooth puree, but the less water the better.
- In a large mixing bowl, whisk together pureed cauliflower and zucchini mixture, eggs, oil, sugar and milk. In another mixing bowl, whisk together the cornmeal, flour, baking powder, salt and baking soda. Add the cheese and chopped veggie dogs. - Fold the wet ingredients into the dry and mix until flour is just moistened.
- Scoop the batter into muffin tins, filling just to the top.
- Bake for 20 to 22 minutes, until tops are golden brown and a toothpick inserted in the center comes out clean.
Nutrition Analysis
Calories: 220, 12g fat, 2.25g saturated fat, 458mg sodium, 31g carbohydrate, 1.5 g fiber, 11 g protein.
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 Hello !
Wow - what an experience! As many of you know, I was at Cornell University last week, presenting at the Entrepreneurship@Cornell Conference. I was on a panel with four incredibly inspiring and accomplished women. Honestly, each woman on the panel was more impressive than the next. I left the day feeling so inspired. Yesterday, I received an email from an attendee who felt equally excited. He said: "I'll be honest - it was probably the best session I attended during the entire conference."
If you have a moment, check out these wonderful Cornell women...
Miki Agrawal - Slice Perfect
Alison Fishman - Start Cooking!
Leslie Josel - Order Out of Chaos
Murem Sharpe - Evoca
Our first article this week is about the importance of getting enough sleep. I spoke with a client this week who told me that she has still not adjusted her sleep habits since daylight savings began. If you're having trouble sleeping, it's not "nothing." Getting at least 7 hours of sleep each night is essential for good health. Here is a handy Guide to Healthy Sleep.
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Sleep - It's Good for You
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We know that weight regulation is more complex than just calories in versus calories out. What and how much we eat certainly impacts our weight, but new research shows that getting enough zzz's is critical to maintaining a healthful weight as well.
In a recent study published in the American Journal of Human Biology, researchers gathered data from experimental and observational sleep studies to determine if there is a link between sleep hours and weight. After analyzing the data, it was found that there is an association between getting fewer than six hours of sleep per night and having a high BMI (body mass index).
One explanation is that a brain and body that have not been well rested do not make appropriate levels of two hormones that control appetite: ghrelin, which increases appetite, and leptin, which indicates when the body is satiated. This can lead to increased food intake without the compensating energy expenditure.
Bottom Line: Are you one of the estimated 18% of Americans who gets fewer than six hours of sleep per night? Going to bed early enough to get seven or more hours of sleep is a great tip, but also don't forget how tired a great workout can make you feel. If you're making a real effort to sleep better and you're not able to rack up enough shut eye, consider talking to your health care provider.
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Tai Chi for All
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It's likely you've seen them in the park; the Tai Chi practitioners moving gracefully and smoothly in a group. Tai Chi, the traditional Chinese mind-body exercise has moved out of China and is fast becoming a popular form of exercise around the world.
A recent study shows that older participants who regularly practice Tai Chi have better arterial compliance and greater muscle strength than non-practitioners. Having compliant and supple arteries is important because arteries that are too stiff cannot rebound in response to pressure changes. Having stiff arteries is closely associated with cardiovascular disease.
In this study, 65 elderly subjects from Hong Kong, who had each practiced Tai Chi for at least 1.5 hours a week for at least the last three years, and 36 participants who exercised but had no Tai Chi experience, were assessed and the two groups were compared.
Researchers discovered that those who practiced Tai Chi had better blood pressure, vascular resistance and pulse pressure. Additional analysis showed that the Tai Chi subjects had greater average muscle strength in both their knee extensors and flexors.
Bottom Line: If you're just starting exercise, or know an elderly person with limited flexibility, Tai Chi may be for him or her. Tai Chi does not require any equipment and can be done anywhere. For more information on Tai Chi, check out this link.
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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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