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Recipe:
Meatless Shepard's Pie
Serves: 6
Ingredients:
3 Veggie Patch Ultimate Meatless Burgers
3 large russet potatoes
1 cup frozen baby peas
1/2 cup plain low-fat yogurt or sour cream
1/2 cup tomato sauce
2 tablespoons unsalted butter
1 tablespoon olive oil
Directions:
1. Preheat oven to 450 degrees
2. Prick potatoes several times with a fork and place them directly on oven rack. Bake for 50 to 60 minutes until tender.
3. While potatoes are baking, heat the oil over medium heat in a skillet. Crumble the burgers with your fingers as you add them to the skillet, then add the tomato sauce and bring to a simmer. Add the peas and cook for about 5 minutes.
4. Remove potatoes from the oven and set aside until cool enough to handle. Cut potatoes in half lengthwise and carefully scoop out the flesh into a mixing bowl, leaving some potato in the skin to keep shells intact. Mash potatoes lightly with a fork, adding the butter, yogurt and salt. Set aside.
5. Fill each potato shell with equal amounts of the cooked burger mixture, then top with about 3 tablespoons of the potato mixture, mounding slightly. Sprinkle about 1 tablespoon of cheese on top of each potato and place back in the oven for 5 minutes to lightly brown the cheese. Serve immediately.
Nutrition:
Calories: 275, Fat: 8.7g, Sat fat: 3g, Cholesterol: 11g, Sodium: 356mg, Carbohydrate: 38.5g, Fiber: 7g, Protein: 12g
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 Hello !
It has been raining non stop here in Boston all week. With all of this wet weather, it's hard to imagine sizzling barbecues and hot summer days, but they're right around the corner.
Here is a handy list to keep in the kitchen (and by the grill) about optimal internal cooking temperature for meat, poultry, seafood and egg dishes. Cooking foods to the proper internal temperature is a simple way to be sure you're keeping you and your family healthy.
Have a healthy week!
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| Shorten Your Workout | |
 Are you thinking of starting a running program or do you plan to complete a race by the end of the summer? Well, it may have just gotten a little easier. Researchers from the University of Copenhagen have developed a new training concept that they say can improve both a person's running performance and health, despite a significant reduction in the total amount of training.
In this study 18 runners followed a seven-week program, which researchers coined the 10-20-30 training concept. At the end of the program, they improved performance on a 1500-metre run by 23 seconds and on a 5-km run by almost a minute. The real beauty of this program is that these athletes reduced the length of training time by 50 percent.
The 10-20-30 training concept consists of a 1-km warm-up at a low intensity followed by three to four blocks of five minutes of running interspersed with 2 minutes of rest. Each block consists of five consecutive one-minute intervals divided into 30, 20 and 10 seconds of running at low, moderate and near maximum intensity, respectively.
Bottom Line: The concept of increasing training intensity to improve an athlete's time and performance is not a new concept, but it's always a good reminder that exercise does not have to be overly time consuming to be good for you!
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Fountain of Youth Filled with Vegetables
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 Most of us want to live to a ripe old age, and new research shows that living longer really is as simple as living healthfully. In a recent study published in the Journal of the American Geriatrics Society, researchers found that women in their seventies who exercise and eat fruits and vegetables have a longer life expectancy.
In this study, 713 women ages 70-79 who were all part of the Women's Health and Aging Studies (a study designed to evaluate the causes and course of physical disability in older women living in the community), had blood samples taken and completed a questionnaire about their physical activity levels. The participants were then followed for five years and mortality rates were compared to the data collected at the start of the study.
The questionnaires showed that 53% of the women didn't exercise, 21% were moderately active and 26% were active. Women who were the most active at the start of the study had a 71% lower chance of dying in the 5-year follow-up when compared to the group that did not exercise!
Additionally, fruit and vegetable intake was assessed at the outset of the study by measuring the women's serum carotenoid levels. Carotenoids are healthful phytonutrients found in fruits and vegetables. The more fruits and vegetables a person eats, the higher her serum carotenoid level. At the end of the five-year study, the women with the highest carotenoid levels at the start of the study had a 46% lower chance of dying when compared to the women with the lowest levels.
Bottom Line: It has been the mantra of health professionals for decades: Staying healthy is as simple as exercising and eating healthfully. This research provides more evidence that both are important at every age.
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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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