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Recipe: Veggitos
Ingredients:
6 Veggie Patch Veggie Dogs
6 (10- to 12-inch) flour tortillas, ideally whole wheat
3/4 cup low-fat shredded cheddar cheese, divided
1/2 cup fat-free refried beans
1/4 cup tomato paste
1 to 2 teaspoons chili powder
Directions:
1. Cook Veggie Dogs according to package directions. Set aside.
2. In a mixing bowl, combine the tomato paste, refried beans, and chili powder.
3. Place tortillas between moist paper towels and microwave on high for 30 seconds to soften.
4. Spoon 2 to 3 tablespoons of the bean mixture onto the bottom half of each tortilla. Top with the Veggie Dog and 2 tablespoons of cheese.
5. Fold the end of the tortilla closest to you over the filling ingredients and then tuck the right end in and roll up. One end of the burrito is left open and unfolded. Repeat with the remaining burritos.
6. Wrap in wax or parchment paper, microwave on high for one minute, and serve immediately, or refrigerate for up to 2 days. Simply reheat for 30 seconds in the microwave when you're ready to serve.
Nutrition per serving
Calories: 218,
Total fat: 11g , Saturated fat: 4g, Cholesterol 16mg, Sodium 435mg, Carbohydrates: 18g, Fiber: 3g, Protein 13g
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 Hello !
This weekend is officially kick-off to summer! This is one of the best weekends of the summer, and up here in the northeast the weather is not going to disappoint (unlike the burger described below)!
If you're grilling this weekend, skip the high-fat hamburgers and high-sodium hot dogs and grill up some tasty vegetables. Not sure how? Here is a great link with 20 ideas for grilling veggies at your Memorial Day bash.
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Restaurant Foods Disappoint
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The U.S. Department of Agriculture (USDA) has set standards for what a healthful, balanced diet should include and what should be limited. Most notably, the USDA recommends that for most Americans sodium intake should be under 2300mg/day and saturated fat intake should be less than 10% of total calories. This means no more than 22 grams of saturated fat for those who are consuming 2000 calories/day.
However, if you're dining out regularly you're likely way over these recommendations. Researchers at the RAND Corporation in California analyzed the nutritional content of 30,923 menu items from 245 different chain restaurants. They found that 96% of all these meals failed to meet recommendations for the combination of calories, sodium, fat and saturated fat set by the USDA.
The most important part of this data is that the actual calories were not that far off from USDA recommendations; most meals did not exceed 667 calories. While not light fare, this is about 1/3 of the total calories for someone eating 2000 calories per day. This also assumes that you have just one serving as outlined by the restaurant. As it turns outs, what is most appalling is the amount of sodium and fat restaurants can pack into a meal. Interestingly, it is not the fast-food restaurants that are the worst offenders. The meals at sit-down chain restaurants contained an average 271 more calories, 16 grams more fat and 435 mg more sodium.
Bottom Line: With 82% of adults eating out at least once a week, having readily available nutrition information is very important, but so too is the knowledge to use this information appropriately. Do you know how much sodium or saturated fat you are supposed to be taking in? Do you know how much you're currently taking in? The numbers may surprise you!
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 Picture a vegetarian. Chances are your first thought is of a woman. Interestingly, in our Western culture meat and manliness go hand in hand. To see why men are reluctant to try vegetarian foods, researchers conducted a series of experiments to determine what metaphors people associated with meat and milk. The researchers found that participants rated meat more masculine than vegetables. They also found that meat generated more masculine words when people discussed it, and that people viewed male meat eaters as more masculine than non-meat eaters. Interesting.
Why is this? Getting protein from tofu, tempeh or beans can be just as exciting without the added saturated or trans fats. Is being debilitated by coronary artery disease manly? Not really.
Bottom Line: It's not just men who need to reduce their meat intake and load up on more vegetables. Our recommendation is for 5 to 9 servings of fruits and vegetables every day, and very few Americans are coming close. What will you do to help the carnivores in your life eat less meat and enjoy the taste and health veggies have to offer? Share your thoughts on our Facebook page.
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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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