Country Potato Salad
8 servings
Ingredients
2 pounds small potatoes, preferably heirloom
1 cup chopped celery
1/4 cup chopped fresh parsley
2 tablespoons chopped fresh chives or scallions
2 tablespoons chopped fresh mint or dill
3/4 cup nonfat buttermilk
1 tablespoon lemon juice
1 tablespoon peanut or canola oil
1/2 teaspoon salt
Freshly ground pepper, to taste
2 large hard-boiled eggs, peeled and coarsely chopped
Directions
Place potatoes in a large saucepan, cover with water and bring to a simmer over medium-high heat. Reduce heat to medium and cook, partially covered, until just tender, 12 to 20 minutes, depending on their size. Drain and let cool for about 15 minutes.
When the potatoes are cool enough to handle, taste a bit of potato skin. If it's bitter or tough, peel the potatoes. Otherwise, leave the skins on. Cut the potatoes into bite-size pieces and put them in a large salad bowl.
Add celery, parsley, chives (or scallions) and mint (or dill) to the potatoes. Toss to combine. Add buttermilk, lemon juice, oil, salt and pepper; stir to combine. Gently stir in chopped egg. Serve at room temperature or chilled.
Nutrition Information
Per one cup serving:
Per serving: 124 calories; 3 g fat (0 .7 g sat); 47 mg cholesterol; 20 g carbohydrates; 5 g protein; 3 g fiber; 206 mg sodium.
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Hello Greetings!
I spoke with Ira Kantor of the Boston Herald yesterday about Gillette Stadium's (home of the New England Patriots and many other sporting events, concerts, etc.) decision to offer healthier options at the concession stands.
Read the article, "Gillette puts more greens on team" here.
Have a healthy week! -Debra
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| Move, Think and Skip the Flu |
 The common cold and flu, together known as acute respiratory infections (ARI), can take a serious toll on your health and your wallet. ARIs mean missed work and school for most people, but for more than 500,000 individuals a bout with the flu can land them in the hospital.
As prevention is the best medicine, researchers at the University of Wisconsin-Madison wanted to see if two simple methods, meditation or exercise could reduce the incidence, duration and severity of acute respiratory infection (ARI) illness.
Researchers evaluated 149 subjects, ages 50 and older. Participants were randomly assigned to one of three groups: mindfulness meditation, moderate-intensity exercise or a control group.
The mindfulness meditation group included weekly 2½-hour group sessions and 45 minutes of daily at-home practice. This intervention, originally designed for stress reduction, is based on the idea that an increased awareness of physical, emotional and cognitive manifestations of stress may lead to a healthier mind-body response to stress.
Those in the exercise group included weekly 2½-hour group sessions and 45 minutes of daily at-home practice. Weekly group sessions were divided into didactic instruction (cognitive, logistic and behavioral) and practice (moderately intensive exercise using stationary bicycles, treadmills and other equipment). For most participants, home exercise consisted of brisk walking or jogging.
The control group maintained their regular lifestyle.
At the conclusion of the study, the researchers tallied how many days the participants reported being ill with an ARI. The exercise group reported 241 total days, the meditation group 257 total days, and the control group had 453 total days of ARI illness. As far as missed work days, the exercise group missed 32 days, the meditation group missed 16 days and the control group missed 67 days.
Bottom Line: Meditation and exercise can keep your mind and body healthy resulting in fewer trips to the doctor and fewer missed work days due to illness.
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TV Turn-off
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A lot of kids watch a lot of television, but what harm is this really doing? Quite a bit as it turns out.
A recent study in Canada examined how early childhood television exposure can influence future muscular fitness and waist circumference.
Over one thousand (1,314) five- month old children were enrolled in this study. Researchers tallied hours of television exposure per week at 29 and 53 months of age (about 2.5 and 4.5 years of age). When the children reached fourth grade, each child had his or her waist circumference measured and was assessed for muscular fitness as measured by performance on the standing long jump.
Researchers found that a one hour increase in average weekly television exposure from 29 to 53 months was associated with a nearly 0.3 cm reduction in standing long jump distance and corresponded to a .047 cm increase in waist circumference.
Bottom Line: Watching television excessively in early childhood may eventually compromise muscular fitness and waist circumference in children as they age. Whether it is the sedentary habits, exposure to ads for unhealthful foods or a combination of the two, television viewing in excess is not good for your health at any age. Aim for two hours or less of screen time each day.
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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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