Debra Wein Pic
Friday, July 20, 2012
This Week's Topics
Recipe: Black Bean Quesadilla
Worthwhile Links
High Weight, Low Iron
Childhood Diabetes Is Not Just an American Problem
Measure YOUR Metabolism!

Black Bean Quesadillas

Serves 4

 

Ingredients

1 15-ounce can black beans, rinsed

1/2 cup shredded Monterey Jack cheese, preferably pepper Jack

1/2 cup prepared fresh salsa (see Tip), divided

4 8-inch whole wheat tortillas

2 teaspoons canola oil, divided

1 ripe avocado, diced

 

Directions

1. Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.

 

2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas.

 

3. Serve the quesadillas with avocado and the remaining salsa.

 

Nutrition Information

377 calories; 16 g fat ( 5 g sat , 8 g mono ); 13 mg cholesterol; 46 g carbohydrates; 0 g added sugars; 13 g protein; 10 g fiber; 679 mg sodium; 581 mg potassium.

 
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DW
Hello Greetings!  

 

Maxime Salon is a destination spot on the South Shore of MA. And as a five-time Best of Boston hair salon, what's not to love?  I am honored to have been chosen as  Maxime's July "Woman of the Month." 

 

A few weeks ago, Ronit Enos (Twitter: @maximesalon) and Katie Ryan of Maxime came to our offices for a day of chatting about health and beauty and what it takes to be the most healthful you! Take a peek at our fun-filled day.  

 

-Debra

 

PS Have a healthy week!  

High Weight, Low Iron

Pregnant woman There has been a lot of research lately around maternal to child health, specifically the long-term health effects of children born to mothers who eat poorly. A new study from the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University and The Mother Infant Research Institute at Tufts Medical Center is reporting that babies born to mothers who are obese have low iron levels. Iron plays a crucial role in the formation of the central nervous system and children born with iron deficiency are at a greater risk for delays in motor and cognitive development.

 

The study enrolled 30 pregnant women. Fifteen were classified as obese with a body mass index (BMI) greater than 30. The other half were women with a BMI in the normal range (between 20 and 25); these women served as controls.

 

To determine iron status the women had blood drawn during the second trimester, and the newborns' status was assessed via blood drawn from the umbilical cord. It was observed that the cord blood of those babies born to mothers who were obese was significantly lower than those born to mothers of a normal weight.

 

The researchers speculate that the low levels of iron in the babies born to obese mothers was due to high circulating levels of hepcidin. Hepcidin is a hormone that helps regulate iron levels. During pregnancy hepcidin levels are usually kept at low levels to optimize iron transfer from mother to fetus. However, obese individuals are known to produce higher levels of hepcidin compared to healthy weight adults and the researchers suggest that overproduction of the hormone interferes with the transfer of iron from mother to infant

 

Bottom Line

This is the first study to postulate that obesity may inhibit healthy iron transfer from mother to child, so more research is needed. The best advice for mothers-to-be is to eat a healthful diet, gain an appropriate amount of weight during pregnancy and take a prenatal vitamin supplement. Most prenatal vitamins contain 27 milligrams of iron, the daily amount currently recommended by The American Congress of Obstetricians and Gynecologists

 

Childhood Diabetes Is Not Just an American Problem


DiabetesChina has us beat on a lot of fronts but this may surprise you: A study led by researchers at the University of North Carolina at Chapel Hill found Chinese teenagers have a rate of diabetes nearly four times greater than their counterparts in the United States.

 

Researchers used data from the China Health and Nutrition Survey (CHNS), the longest ongoing study of its kind in China. Between 1989 and 2011, the study followed more than 29,000 people in 300 communities throughout China, with nine surveys conducted between 1989 and 2011. After the data was analyzed, the researchers found that of Chinese children ages 7-17, 1.9 percent had diabetes. This high incidence was observed in individuals living across the entire country -- in rural and urban, as well as high and low-income areas. This data was then compared to the childhood diabetes rate in the U.S. Based on data from the National Health and Nutrition Survey (NHANES) results, the authors found that 0.5 percent of American children have diabetes. While this may seem low when compared to the rates in China, it's still too high!

 

Like several other countries, including the US, China is experiencing a shift in their traditional diet and physical activity patterns.    

 

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 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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