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Spinach Nuggets Quiche
Serves: 6
Ingredients
1 package Veggie Patch Spinach Nuggets
2 large eggs
3/4 cup shredded low-fat cheddar or Colby cheese, divided
1/3 cup liquid egg whites (3 large egg whites)
1/4 cup low fat milk
Salt and pepper to taste
Directions
Preheat oven to 375 degrees and grease or spray a 8 to 9 inch pie pan.
Place bites on bottom of pie plate and bake for 13 minutes.
Meanwhile, in a mixing bowl, whisk the eggs, egg whites, milk and 1/4 cup of the cheese.
Remove spinach nuggets from the oven and pour mixture over the top of them, then top with the remaining cheese. Bake for 35 to 40 minutes until eggs are set and cheese is lightly browned and bubbly. Let stand five minutes, then cut into wedges and serve.
Nutrition Information:
Calories 172, Total Fat 10g, Saturated Fat 4g, Cholesterol 77mg, Sodium 323, Total Carbohydrates 10g, Sugars 3g, Protein 10g
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Last week the FDA approved the first new weight-loss drug in 13 years.
The drug, called BELVIQ (pronounced Bel-veek) (lorcaserin HCl) from Arena Pharmaceuticals was approved as an adjunct to a reduced-calorie diet and increased physical activity for chronic weight management. The drug works by decreasing food consumption and promoting satiety by selectively activating serotonin 2C receptors in the brain.
According to the FDA release, "About 47 percent of patients without type 2 diabetes lost at least 5 percent of their body weight compared with about 23 percent of patients treated with placebo...Belviq recommends that the drug be discontinued in patients who fail to lose 5 percent of their body weight after 12 weeks of treatment, as these patients are unlikely to achieve clinically meaningful weight loss with continued treatment."
Will it work? Will you try it? Are drugs the way to go in treating our obesity crisis? Let us know your thoughts on our FB page.
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Sleep- Make it a Priority
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 Many people know that not getting enough sleep can impact their health in a variety of ways. However, sleep is often the first thing we give up in order to accommodate our busy lives.
What you may not realize is that your poor sleeping habits may be sabotaging your weight loss plans. A study recently published by
the American College of Physicians shows that lack of sleep may even undermine a diet with a moderate caloric restriction.
This study, published in the Annals of Internal Medicine, put ten overweight subjects on a diet with a moderate caloric restriction. Half of the participants only slept for 5.5 hours a night while the other half slept for 8.5 hours. After 14 days the group with 8.5 hours of sleep experienced 55 percent more fat loss than those who slept three hours fewer. Additionally, those who slept for only 5.5 hours per night lost 60 percent more lean body mass. When we're trying to lose weight, the last thing we want to lose is lean body mass (muscle) as this is the tissue that actually helps us burn calories.
Bottom Line: While this study was very small, having only 10 participants, there is no denying the healthful role sleep plays in our lives. Don't sabotage your hard work and efforts! Make sure getting enough sleep is a priority in your life.
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Drink that Joe
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 Coffee seems to be a staple of the American diet and culture more than ever these days; you can't walk a block without hitting a coffee shop! There is a lot of speculation about the health role that coffee plays so researchers followed over five million people over a ten year period to see if there is a link between coffee intake and death.
Researchers from the Division of Cancer Epidemiology and Genetics, the National Cancer Institute, the National Institutes of Health and AARP examined the association of coffee drinking with subsequent total and cause-specific mortality among 229,119 men and 173,141 women in the National Institutes of Health-AARP Diet and Health Study. Participants in this study were 50 to 71 years of age at the start of the study.
At the end of the study, the data showed an inverse relationship between coffee consumption and both total mortality and cause-specific mortality for heart disease, respiratory disease, stroke, injuries and accidents, diabetes and infections. While there is no evidence that this is a cause and effect relationship, there appears to be a fairly strong association that those who drink coffee have lower death rates.
Bottom Line: Coffee drinkers, rejoice! Go ahead and relax while you enjoy your daily coffee fix. Just watch what you add to your coffee; too much cream and sugar can make that coffee more like a dessert than a pick-me up.
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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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