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Recipe: Quinoa-Rice Granola
Serves 6
5 unsalted brown rice cakes
½ cup quinoa flakes, such as Ancient Harvest
½ cup coarsely chopped or slivered raw almonds or other nuts
⅓ cup honey
4 Tbs. (½ stick) margarine or butter
1 Tbs. vegetable oil
½ tsp. ground cinnamon
1 cup dried cranberries, cherries or other bite-size dried fruit
Directions
1. Preheat oven to 300°F.
2. Crumble rice cakes in bowl until only 1/4-inch-or-smaller pieces remain. Stir in quinoa flakes and almonds.
3. Melt together honey, margarine, and vegetable oil in saucepan over low heat. Stir in cinnamon. Stir honey mixture into rice cake mixture until well coated. Spread on baking sheet and bake 10 minutes. Stir and bake 10 minutes more, or until granola is golden-brown. Cool on baking sheet. Break granola into small clusters. Mix in dried fruit.
Nutrition per 1/2 cup serving: Calories: 337, Protein: 4 g, Total Fat: 16 g, Saturated Fat: 2 g, Carbohydrates: 50 g, Cholesterol: 0 mg, Sodium: 74 mg, Fiber: 4 g, Sugar: 29 g
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 Hello !
There is a lot of information about vitamins and supplements on the web but not all of it is accurate. The Office of Dietary Supplements (part of the National Institutes of Health) is a great resource for anyone interested in vitamin and mineral supplements.
The information is based on current scientific research, up-to-date and very easy to understand. Download their free app. And remember, when a physician or health professional asks about the medicines you take, make certain you provide a list of any vitamins and/or supplements you take as well.
Have a healthy week!
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| Vitamin D Supplements: D2 versus D3 | |
Vitamin D is a popular supplement these days and for good reason. Vitamin D, also called the "sunshine vitamin," is essential for bone health. Now, new evidence is emerging that shows that adequate vitamin D status is necessary for cancer prevention.
Most of us can make all the vitamin D we need by being exposed to small doses of sunlight. However, during the winter months many of us are bundled up and during the summer months we slather on sunblock. All this bundling and blocking prevents the sun's rays from penetrating our skin and activating the vitamin D pathway. Fortunately, we can get the D we need through supplements. (There are not many good food sources of vitamin D).
There are two forms of vitamin D supplements, D2 (ergocalciferol) and D3 (cholecalciferol), and until recently researchers weren't sure which was best. However, new research funded by the Biotechnology and Biological Sciences Research Council (BBSRC) has shown that vitamin D3 supplements raise serum vitamin D levels more than vitamin D2. Researchers looked at the results of 10 studies and saw that in these studies, participants who were given vitamin D3 supplements had higher serum vitamin D levels than those given D2. Having higher serum vitamin D levels is one way researchers and health care providers determine if we're getting enough of this nutrient.
Bottom Line: Researchers still need to investigate the reason why D3 is the winner and whether genetics plays a role in how well an individual absorbs and metabolizes vitamin D. For now, aim for a D3 supplement that will provide 600IU of vitamin D; if you're 51 or older aim for getting 800IU daily.
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Conflicting data exists about the benefits of soy supplementation and cognition. While It was thought that soy supplements might enhance cognition as we age, more current
information shows that this is not the case.
Researchers at the Stanford University School of Medicine and the USC Keck School of Medicine found no significant differences -- positive or negative -- in overall mental abilities between those who took supplements and those who didn't. Soy and soy-based products contain estrogen-like compounds called isoflavones. It has been hypothesized that isoflavones might be able to enhance mental ability as these compounds are known to activate the part of the brain that controls memory.
These results come from the Women's Isoflavone Soy Health Trial, which was sponsored by the National Institutes of Health. This trial was designed to test the effect of soy isoflavones on the progression of atherosclerosis and to determine the effect on cognition.
During this study, 350 healthy women ages 45-92 were randomized to receive daily 25 grams of isoflavone-rich soy protein (a dose comparable to that of traditional Asian diets) or a placebo. All participants participated in a series of neuropsychological tests at the start of the study and again 2.5 years later. From the start of the study to the end, there was no significant difference in mental ability between those who took the supplements and those who did not.
Bottom Line: Don't rely on soy supplements to keep you sharp as you age. Just like your body, your brain needs exercise to stay healthy! These results are not knocking the important role that soy-based foods can play in overall health; soy is a great meat alternative, low in saturated fat and high in protein!
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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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