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Poached Pears
Serves 4
Ingredients
1 cup orange juice
1/4 cup apple juice
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
4 whole pears
1/2 cup fresh raspberries
2 tablespoons orange zest
Directions
1. In a small bowl, combine the juices, cinnamon and nutmeg. Stir to mix evenly.
2. Peel the pears and leave the stems. Remove the core from the bottom of the pear. Place in a shallow pan. Add the juice mixture to the pan and set over medium heat. Simmer for about 30 minutes, turning pears frequently. Don't boil.
3. Transfer the pears to individual serving plates. Garnish with raspberries and orange zest and serve immediately.
Nutrition Information
Serving size: 1 pear
Calories 145, Sodium 0 mg, Total fat 0 g, Total carbohydrate 36 g, Saturated fat 0, Dietary fiber 5 g, Monounsaturated fat 0 g, Protein 1 g, Cholesterol 0 mg
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 Hello Greetings!
Join us and our partners, Joslin Diabetes Center and the Wang YMCA for the "Y Weight Loss" Program for People with Type 2 Diabetes starting next week in Boston.
This FREE, multi-component program for weight loss and diabetes control was developed specifically for the YMCA in collaboration with Joslin Diabetes Center in Boston, the world-wide leader in diabetes care, education and research. This program, taught by a Wellness Workdays dietitian and a certified personal trainer places equal emphasis on both healthy weight loss and diabetes control. Participants focus on healthy eating, increased physical activity and behavioral modification in a group setting. Click here for details.
Have a healthy week!
-Debra
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| More Reasons for More Fiber |
 We all know that fiber is good for us. Consuming enough dietary fiber can help keep us regular, may lower cholesterol and can help us feel full, yet most of us take in less than half the daily recommendation. Now there is another reason to up the fiber. A recent University of Illinois study shows that dietary fiber can increase the amount of beneficial bacteria living in our GI tract.
In this placebo-controlled, double-blind intervention study, 20 healthy men with an average fiber intake of 14 grams a day were given snack bars to supplement their diet. The control group received bars that contained no fiber; a second group ate bars that contained 21 grams of polydextrose, which is a common fiber food additive; and a third group received bars with 21 grams of soluble corn fiber.
On days 16 to 21 of the study, fecal samples were collected from the participants. Researchers isolated the microbes from the fecal matter and analyzed the DNA of the microbes. They then used the DNA to perform a technique called 454 pyrosequencing to determine what types of bacteria were present.
Both the polydextrose and soluble corn fiber were seen to affect the bacterial population. When soluble corn fiber was consumed, Lactobacillus (the good bacteria found in yogurt) increased while Faecalibacterium (bacteria known to have anti-inflammatory properties) populations rose in the groups consuming both types of fiber.
Bottom Line: Fiber is a healthy addition to our diets for many reasons. The recommended intake is 38 grams per day for men and 25 grams per day for women. Are you close? If not, here is a good resource for finding foods with more fiber.
Source
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| Stress and Family Nutrition |
 A recent study funded by the National Institutes of Health (NIH) determined that in families where mothers work full time and stress levels were high, there are poorer eating habits compared to less stressed mothers.
In this study, 3,709 parents of adolescents were surveyed by researchers. They were asked questions about stress levels, employment status and eating habits. It was found that for both parents, higher stress levels interfered with healthful eating. For example, parents experiencing high levels of work-life stress reported having one and a half fewer family meals per week and eating half a serving less of fruits and vegetables per day when compared to parents with lower levels of work-life stress. In families where mothers work full time, there may be fewer family meals, more frequent fast food for family meals, less frequent encouragement of adolescents' healthful eating, lower fruit and vegetable intake and less time spent on food preparation.
Bottom Line: The researchers stress that this study should not implicate working mothers as poor providers; spouses, partners and teenagers need to chip in to help with grocery shopping and preparing and serving healthy family meals. Work-life stress can impact diet and health especially when we're feeling stressed. We need to be careful to keep healthful eating at the top of the list of priorities and find ways to manage stress.
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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, 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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