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Recipe:
Sesame-Ginger Steamed Broccoli
Ingredients
1 lb. broccoli, cut into medium florets (6 cups loosely packed)
2 Tbs. mirin or sake
1 Tbs. tamari
1 Tbs. minced fresh ginger
1 tsp. toasted sesame oil
1 pinch salt
1 tsp. sesame seeds
Directions
Place broccoli, mirin, tamari, ginger, oil, and 1/4 cup water in large (2- to 3 qt.) skillet. Cover, and bring to a simmer over medium heat. Steam 4 minutes or until broccoli is bright green and crisp-tender. Sprinkle with salt and sesame seeds.
Nutrition Information
Makes 4 servings.
Per 1-cup serving:
Calories: 57, Protein: 4 g, Total Fat: 2 g, Saturated Fat: <1 g, Carbohydrates: 7 g, Cholesterol: 0mg, Sodium: 264 mg, Fiber: 3 g, Sugar: 1 g.
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 Hello Greetings!
We hear all the time that our sedentary lifestyles are killing us, but this can be hard to conceptualize.
While we have overcome many of the diseases that killed Americans at the turn of the century, thanks to vaccinations and antibiotics, our sedentary lifestyles are killing us. The leading causes of death in 2010 were heart disease and cancer, both preventable (to some degree) by living healthfully.
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Smartphone= Smart Weight Loss
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 When it comes to weight loss, keeping a food diary to monitor what you eat and how active you are is one of the best ways to enhance healthful habits. It may even discourage you from eating that cookie or midmorning donut from the office kitchen, knowing that you will need to write it down. Given that our smartphones are with us constantly and we rarely use pen and paper anymore, researchers were curious to compare traditional paper journals to electronic food diaries, to see if one had a stronger effect on weight loss.
In the Self-Monitoring and Recording Using Technology (SMART) study, a group of 210 overweight and obese individuals were randomly assigned to one of three self-monitoring groups. The first group self-monitored using paper, the second by electronic diary, and the third used the electronic diary and also received personalized daily feedback messages. Everyone in all three groups received the same dietary counseling, and they all set calorie and physical activity goals after participating in group counseling sessions.
The study lasted for two years, with weight loss and self-monitoring measured throughout. Those who self-monitored greater than 60% of the time throughout the two years lost more weight than those who self-monitored less than 30% of the time. This held true whether the person kept track of food intake using pen and paper or an electronic device. Interestingly, those in the group who used the electronic device to record and also received feedback messages had the most weight loss.
Bottom line: Regardless of whether you are up on the latest technology or not, self-monitoring food intake using a food diary is a great way to make yourself conscious of what you're eating. At the end of the week, sit down with your food diary and you will likely notice trends, such as reaching for a high-calorie, sweet snack around 3 pm. Keep some fruit on hand for those occasions, which will satisfy your sweet tooth and help to keep calories in check.
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| Sitting and Death |
 The negative effects of too much sedentary time have been long known, but new research is showing that the amount of time you spend sitting during the day contributes significantly to your risk of dying, regardless of whether you work out.
According to the results of an Australian study published in the Archives of Internal Medicine, the more time men and women spent sitting each day, the greater his or her risk of dying when compared to peers who sat less during the day. In fact, the risk was 15 percent greater for those who sat for longer than eight hours a day when compared to those who sat for four hours or fewer each day. The typical American sits an average of eight hours a day, which means most of us are putting ourselves at risk!
The most surprising part of the study was that the risk remained the same for people sitting eight hours per day even if they were engaging in planned physical activity! While the benefits of exercise are numerous, it seems they do not counteract the negative effects of being sedentary for much of the day.
Bottom Line: Even if you are getting the recommended amount of physical activity (150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise per week for adults), you may still be putting yourself at risk for premature death by spending the rest of your day sitting. Try to intersperse bouts of walking and moving into your day whenever and wherever you can.
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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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