Breakfast Barley with Fruit
Serves 1
Ingredients
1/3 cup rolled barley (barley flakes)
1/8 teaspoon salt
3/4 cup water
1 tablespoon wheat bran
1/2 medium apple with peel, cored and chopped, or other chopped fruit
1 1/2 teaspoons ground flaxseeds
Directions
The night before: Combine barley, salt and water in a microwavable bowl, cover and refrigerate overnight. (Use a 1-quart or larger bowl; barley can really boil up!) In the morning: Add bran and apple or other fruit to soaked barley. Cover the bowl with a microwavable plate and microwave on high for 2 minutes. Finish cooking on medium power for 4 minutes. Stir in flaxseeds. To cook on the stovetop: Bring soaked barley, bran and apple or other fruit to a boil in a small, nonstick saucepan over high heat, stirring. Reduce the heat to low, partially cover and simmer for about 15 minutes, stirring occasionally. The mixture should have the consistency of cooked oatmeal. If it's too watery, continue cooking over low heat to desired consistency. Stir in flaxseeds. Nutrition information
Per serving: 174 calories; 2.1 g fat; 0.3 g saturated fat; 11% calories from fat; 0 mg cholesterol; 4.5 g protein; 37.5 g carbohydrates; 9.1 g fiber; 303 mg sodium; 29 mg calcium; 1.5 mg iron; 3.2 mg vitamin C: 23 mcg beta-carotene; 0.2 mg vitamin E
Source: Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal D. Barnard, M.D.; recipe by Bryanna Clark Grogan
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 Hello Greetings!
More and more employers are implementing worksite wellness programs and companies and their employees are reaping the benefits. We are proud and honored to work with Rockland Trust, which has supported a culture that values the health and wellness of its employees.
Come join us at the awards breakfast on August 23 at 7:30 am at the Seaport Hotel. Click here to register.
And by the way, this is the second year in a row that our client has won this prestigious award. Last year was Cape Cod Lumber. Woo hoo!
Have a healthy week! -Debra
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Snack and Sleep |
For many Americans falling asleep can be tough. You may lie there thinking about the stresses of the day and it becomes very difficult to turn your mind off and fall asleep. Some people find themselves turning to over-the-counter and/or prescription sleep aids, which can be harmful and even addictive.
This prompted researchers at The University of Sydney to investigate the role that food may play in influencing sleep habits. Most of us have heard of tryptopophan, the amino acid found in turkey that is converted to serotonin and is known to enhance sleepiness. Since foods with a high glycemic index (GI) are also known to increase serotonin, researchers wanted to find out if foods with a high GI could effect sleepiness.
This small study consisted of twelve healthy young men with no sleep problems. Each participant spent three nights a week for three weeks in the University of Sydney's sleep lab, taking one week off between stays. The subjects received dinner each night that consisted of rice with steamed vegetables and tomato puree. The type of rice and the time of the meal changed each week. The men received either rice with a high or low GI, four hours before bedtime, or were given rice with a high GI one hour before bedtime.
The subjects fell asleep faster when they ate a meal with a high GI versus a meal with a low GI four hours before bedtime. Also, if the high GI meal was consumed one hour before bed, it did not significantly speed up the time it took to fall asleep.
Bottom Line: Although this was a small study, if you're having trouble sleeping, there may be some benefit to having a small, high GI snack several hours before bedtime. Here is a list of the GI of select foods.
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Wine for Strong Bones
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 You've probably heard the news that drinking alcohol in moderation can be good for heart health. Now there is another reason to feel good about pouring yourself that (almost) nightly glass of wine: new research from Oregon State University indicates that moderate drinking (1-2 drinks per day, a few days a week) may be beneficial for bone strength in postmenopausal women. It seems wine may prevent the breakdown of bone that can result in weak bones, osteoporosis and fractures.
Past studies have shown that moderate alcohol consumption is associated with higher bone density in postmenopausal women, but this study offers an explanation for why this is true. Researchers studied 40 women who consumed, on average, 1.4 drinks per day (a single serving is 5 ounces, that is a little more than 1/2 a cup). They looked at indicators of the women's bone density before and after a period of abstinence from drinking. They found that markers of bone turnover (or breakdown) increased when the women stopped drinking, even after just two weeks. Increased bone turnover puts older women at risk for fractures. When the women began consuming moderate amounts of alcohol again, the markers of bone turnover dropped back down to the levels found before abstinence.
Before you go reaching for a drink, however, it is important to consider the limitations of the study. Sorry guys and young women, this research was done only on postmenopausal women, so the findings are not necessarily applicable to males and younger women. Researchers also note that the small study size means that further research needs to be done before the findings can be generalized.
Bottom Line: More research is needed in this area, but this study is a good start to understanding how alcohol and bone density are related. If you are a woman who drinks moderately, you can feel good about continuing to do so. If you do not drink, there is certainly no need to start, as you can keep your bones strong through a healthful diet and regular exercise. And remember, drinking too much is bad for your bones and your health, so don't go overboard!
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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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