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Poached Eggs over Asparagus
Serves 4
Ingredients
4 Tbs. olive oil, divided
12 3/8-inch-thick baguette slices
1 clove garlic, halved
1 ½lb. asparagus spears, preferably thick
2 Tbs. distilled or white wine vinegar
1 tsp. salt
4 large eggs
1 Tbs. snipped chives
Directions
1. Preheat oven to 400°F. Place paper-towel-lined plate next to stove.
2. Spread 2 Tbs. oil over half of baking sheet. Arrange baguette slices in single layer on top of oil, and press down to coat 1 side with oil. Flip baguette slices over on baking sheet and toast in oven 8 to 10 minutes, or until golden. Rub each toasted slice with garlic.
3. Bring 1 inch salted water to a boil in skillet over medium heat. Add asparagus; cook 3 to 5 minutes, or until crisp-tender. Drain and keep warm.
4. Bring 2 quarts water, vinegar and salt to a boil in 9-inch saucepan over medium heat. Crack 1 egg and drop it into water, holding shell as close to surface as possible. Rapidly repeat with remaining eggs. Bring to gentle simmer. (Small bubbles should break surface of water around edges, not bubble up from bottom of pot.) Reduce heat to maintain temperature. Poach eggs 3 minutes. Transfer to prepared plate with slotted spoon.
5. Divide asparagus among 4 plates. Top each serving with 1 poached egg. Drizzle with remaining 2 Tbs. olive oil. Season with salt and pepper (if desired), sprinkle with chives and garnish with toasted baguette slices.
Nutritional information
Calories: 330, Protein: 14 g, Total Fat: 17 g, Saturated Fat: 3 g
Carbohydrates: 33 g, Cholesterol: 185 mg, Sodium: 514 mg, Fiber: 3 g, Sugar: 1 g
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 Hello Greetings!
Having a summer cold is the worst! You feel crummy and it seems so unfair to be penned up indoors when the weather is so gorgeous.
Well, I just read about an interesting study. It turns out that parents are less likely to catch colds than their child-free counterparts. And here so many of us thought that children were bringing the germs home from school and infecting the family!.
Here's the study if you're interested.
Have a healthy (free of summer colds) week!
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| Another Reason to Exercise |
 It seems like every day we hear some tidbit of new research touting the benefits of exercise, and today is no different. A new study out of the University of North Carolina, Chapel Hill looked at breast cancer risk and the lifetime exercise habits of post-menopausal women. Using data from the Long Island Breast Cancer Study Project, over 3,000 women, roughly half with breast cancer, were asked about their recreational physical activity during their reproductive and post-menopausal years. The researchers found that women who exercised regularly for 10-19 hours per week during their reproductive years were one-third less likely to have breast cancer than their sedentary counterparts. For women who exercised the same amount post-menopause, their risk was 30% lower. Overall, those women who exercised at any intensity had lower risk than those who were sedentary.
Figuring that women who exercise may also have other healthy behaviors that could contribute to a reduction in breast cancer risk, the researchers accounted for differences in smoking, education and income levels in their study design. Though exercise was still correlated with lower risk while holding these other factors constant, the study's authors want to stress that this appears to be true on a population-level, but could vary on an individual level.
Reduced risk was also seen for women who started exercising post-menopause, suggesting that when it comes to exercise it is never too late to start. Before beginning an exercise program, always consult with your physician.
Bottom Line: Staying active throughout life is important for overall health, including reducing your risk of developing cancer. Find activities you enjoy and incorporate them into your day. And don't forget that it is never too late to take steps to improve your health.
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Eat Sweets and Lose More Weight ... Is it Possible?
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For those of us who have a seemingly insatiable sweet tooth, cutting out sweets during dieting can sabotage our willpower. What if there was a way to eat sweets and still lose weight? Wouldn't that be a great way of having our cake and (literally) eating it, too?
A recent study from researchers at Tel Aviv University put 193 obese, sedentary adult men and women on one of two low-calorie diets for 16 weeks. Both diets contained the same number of calories, though one had a low-calorie, low-carbohydrate breakfast and the other a high-carbohydrate, high-protein breakfast that contained a sweet (cake, ice cream, chocolate mousse, donuts or chocolate). The individuals in the sweet group ate more calories at breakfast and less during other meals when compared to the low carbohydrate group.
After 16 weeks, both groups lost the same amount of weight, 33 pounds on average. During the 16 week follow-up period, the study offered nutrition counseling but the participants were free to continue their diets as they chose, listening to their own hunger and craving cues. At the end of the follow-up period, the low-carbohydrate group, on average, regained 22 pounds while the sweet group lost, on average, an additional 15 pounds.
The study's main author notes that the timing of meals is important, and if having something sweet earlier in the day cuts down on binging on sweets later in the day, it may be well worth it.
Bottom line: It's important to eat sweets in moderation. Try to incorporate fresh fruit into your diet in order to satisfy some of your sweet cravings. They are low in fat and packed with micronutrients.
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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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