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Recipe:
Sicilian-Style Cauliflower with Whole Wheat Pasta
Serves 6
Ingredients
3/4 pound whole-wheat penne
1/4 cup extra-virgin olive oil, plus more as needed
5 cups 3/4-inch cauliflower florets (about 1 to 1 1/4 pounds)
1 large shallot, sliced into thin rings
2 cloves garlic, smashed
3/4 cup water
1/4 cup white wine vinegar
2 tablespoons golden raisins
1 tablespoon honey
1 tablespoon capers
1 sprig fresh thyme
1 bay leaf
2 teaspoons fennel seeds, optional
Freshly ground black pepper
3 tablespoons pine nuts, toasted
3 tablespoons chopped fresh flat-leaf parsley
1/4 cup grated Pecorino Romano, plus more as needed
Directions
Bring a large pot of water to a boil over high heat, add the penne and cook, stirring occasionally, until al dentete; tender but not mushy. Drain the pasta in a colander set in the sink. Transfer to a large bowl.
Meanwhile, heat 2 tablespoons of the oil in a large skillet over medium-high heat. Add the cauliflower, shallots and garlic, and cook, stirring, until the cauliflower is well browned, about 8 minutes. Reduce the heat to medium. Add the remaining 2 tablespoons oil, water, vinegar, raisins, honey, capers, thyme, bay leaf, fennel seeds, if using, and season with black pepper. Bring to a simmer, cover and cook until cauliflower is fork tender, about 7 to 8 minutes. Remove from the heat and add the pine nuts and parsley. Remove and discard the thyme and bay leaf.
Toss vegetables and pasta together along with the Pecorino. Drizzle with additional olive oil, if desired. Serve immediately.
Nutrition Information:
Calories 384, Total Fat 14.8g, Saturated Fat 2.2g, Cholesterol 4mg, Sodium 145mg, Total Carbohydrates 53.5g, Dietary Fiber 7.7g, Sugars 8.9g, Protein 11.2g
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 Hello !
If you sit all day at work, as most people do, you're putting your health at risk. I recently read an interesting article that explains how sitting for long periods of time is associated with an increased chance of dying. I tell all my clients to get up and move throughout the day.
In our office, we have many standing meetings and try to be conscientious about getting up every hour and taking a 1-3 minute walk / stretch break. In addition to burning a few more calories, this is yet another reason why minimizing sitting is a great idea.
Have a healthy week!
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| Bad Fats Are Bad for the Brain | |
 What do butter, ice cream and meat have in common? They are all great sources of saturated fat. Saturated fat is the kind of fat that should be limited because it contributes to heart disease. While the recommendation from the American Heart Association is to limit the intake of saturated fat to less than 7% of total calories, most Americans outpace that target daily. Now there is evidence that taking in too much saturated fat is associated with poorer overall cognitive function and memory in women as they age. On the flip side, appropriate consumption of monounsaturated fats has been associated with better overall cognitive function and memory.
Researchers at Brigham and Women's Hospital in Boston used data from the Women's Health Study, a 10-year randomized, double-blind, placebo-controlled study conducted among nearly 40,000 healthy women ages 45 and older. Specifically, researchers analyzed the results of three cognitive function tests that were taken every two years by about 6,000 women ages 65 and older. The data was then compared to the detailed information volunteered by the participants at the start of the study. The researchers found that the total amount of fat intake did not affect cognition, but the type of fat did. Women who consumed the highest amounts of saturated fat, when compared to those who consumed the lowest amounts, had worse overall cognition and memory over the four years of testing. Women who ate the most monounsaturated fats, which can be found in olive oil and avocados, had better patterns of cognitive scores over time.
Bottom Line: There are many reasons to curb saturated fat intake. Saturated fat can be supplied by animal sources (red meat, butter, etc.) and can also come from tropical oils such as coconut and palm oils. Take a look at your saturated fat intake and take care of your body and mind.
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Probiotics And Antiobiotics
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Antibiotics are great at wiping out the bad bacteria in our bodies that can make us sick. Unfortunately, they can also wipe out the good bacteria that line our colons. While the bacterial population can be built back up when antibiotics are ceased, there is a period of time when there is no one left to "defend the castle," which can result in diarrhea.
Many of us have heard the recommendation to eat yogurt when we're taking antibiotics as yogurt contains probiotics. Probiotics are microorganisms that can help repopulate our colons with "good bacteria" or so the theory goes.
To determine the general research consensus, researchers at RAND (a nonprofit group in California) pooled evidence from a large number of published research studies that examined the effects of probiotics and diarrhea. They found that the majority of evidence suggests that probiotics are beneficial to people who are taking antibiotics. In fact, the use of probiotics when taking antibiotics was associated with a 42% lower risk of developing diarrhea when compared to taking antibiotics and not using probiotics.
Bottom Line: Although more research needs to be done to determine what strain(s) of probiotics work best, speak to your health care provider about taking a probiotic supplement or food source if you're prescribed antibiotics.
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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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