Debra Wein Pic
Friday, June 22, 2012
This Week's Topics
Recipe: Warm Spiced Lentil Bowl with Yogurt and Smoked Almonds.
Worthwhile Links
Bet You Can't Eat Just One ... Or Can You?
Waist Size and Diabetes Risk
Measure YOUR Metabolism!

Recipe: 

Warm Spiced Lentil Bowl with Yogurt and Smoked Almonds

 

Ingredients

2 � tsp. toasted sesame oil

2 � tsp. whole cumin seeds

1 medium carrot, chopped (⅓ cup)

1 rib celery, chopped (� cup)

1 medium leek, trimmed and chopped (white and light green parts)

3 cups low-sodium vegetable broth

1 cup brown lentils, rinsed and drained

3 cloves garlic, minced (1 Tbs.)

⅓ cup smoked almonds, coarsely chopped

� cup plain nonfat Greek yogurt

 

Directions

1. Heat oil in large saucepan over low heat. Add cumin seeds and cook 1 minute, or until fragrant. Stir in carrot, celery and leek. Increase heat to medium-high and saut� 3 minutes. Stir in broth and lentils. Bring mixture to a simmer, reduce heat to low, and cook 20 minues, or until lentils are tender. Stir in garlic and cook 5 minutes more. Season with salt and pepper, if desired.

2. Ladle lentil mixture into 4 bowls and garnish with almonds and yogurt.

 

Makes four servings.

 

Nutrition analysis

Calories: 309, Protein: 18 g, Total Fat: 10 g, Saturated Fat: 0 g, Carbohydrates: 39 g, Cholesterol: 0 mg, Sodium: 187 mg, Fiber: 14 g, Sugar: 7 g

 

Source

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DWHello !

 

Two weeks ago the New York City Board of Health approved Mayor Michael Bloomberg's ban on large sodas (more than 16 ounces). Cambridge, MA, and Brookline, MA are also considering this. What do you think?  
 
We know that people who are given larger portions will eat (or drink) more, but is a ban necessary? Let us know your thoughts on our Facebook page.

Have a healthy week! 

-Debra

 

Bet You Can't Eat Just One ... Or Can You?

Chips

Many of us have probably encountered the potato chip dilemma: we open the bag with the intention of eating just a few for a quick snack and, before we know it, the bag is empty! Even if we don't eat the whole bag, we often underestimate just how many chips we've actually eaten. Nutritionists suggest that before we start eating, we should portion out the chips we want to eat into a bowl and then put the rest away. That can be difficult to do, especially when you're on the go.

  

What if there were specially packaged potato chips that helped us keep track of how many we've eaten? Would the packaging alone help us eat less? Researchers at Yale and Cornell (Go Big Red!) designed two studies to precisely answer this question. In each study they took two groups of college students and gave them stacked potato chips to munch on while watching a movie. One group had plain chips while the second group had a colored chip inserted at regular intervals throughout their stack, either at the 5th or 7th chip for the first study, or the 10th or 14th chip for the second study. At the end of the movie, students were asked how many chips they thought they had consumed. In both studies those students who had colored chips inserted into their stacks ate 50% fewer chips on average, and could more correctly estimate how many chips they had eaten when compared with the students who were not given colored chips.

 

Bottom Line: Filling individual size bowls and snack bags with snacks is the best way to control overeating as it may be some time before we see colored potato chips on the grocery store shelves!

 

Waist Size and Diabetes Risk 

measuring tape

It is widely known that excess body fat is a risk factor for a number of chronic diseases, including heart disease and diabetes. What is becoming clearer to obesity researchers is that body composition, or the placement of fat in the body, also plays a role in chronic disease risk. A new study finds that abdominal or belly fat, which gets its name because it accumulates around the stomach and other organs as opposed to the hips and buttocks, is especially dangerous as it can increase one's risk of developing type 2 diabetes.

 

Using data from more than 28,500 individuals in eight European countries, researchers measured BMI and waist circumference and tracked diabetes incidence over time. Researchers divided these 28,500 individuals into two groups, those who developed diabetes (12,403) and those who did not (16,154). They found that both high BMI and large waist circumference were independent risk factors for the development of type 2 diabetes. 

 

Large waist circumference is defined as greater than 35 inches for women and greater than 40 inches for men. The researchers determined that individuals having a BMI in the overweight range (BMI of 25-29.9) plus a large waist circumference are at similar risk for developing type 2 diabetes as those individuals whose BMI places them in the obese category (BMI > 30).

 

To understand the risk more clearly, consider these numbers. Women who were classified as obese and had a waist circumference greater than 35 inches were found to be 32 times more likely to develop diabetes compared to women of a normal weight (BMI of 18.5-22.4) and waist circumference of fewer than 31 inches. Men who were classified as obese with a waist circumference greater than 40 inches had a 22 fold increase in risk compared to men of normal weight with a waist circumference of fewer than 37 inches.

 

Bottom line: Each one of us accumulates fat in different areas of our bodies. If you are someone who accumulates belly fat, it's important to be especially mindful of your waist circumference and take steps to keep it below 35 inches for women and 40 inches for men

 

Source

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 [email protected] 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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