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Veggie Patch Falafel Quinoa Salad
Serves 4
Ingredients
1 package Veggie Patch Falafel Balls
1 cup each chopped romaine, tomatoes
1 cup cooked quinoa
1/2 cup freshly squeezed lemon juice
1/4 cup tahini
2 tablespoons olive oil
2 tablespoons fresh parsley, chopped
2 tablespoons chopped kalamata olives
Directions
Cook falafel balls according to package directions, then quarter and set aside to cool.
In a mixing bowl, whisk together the lemon juice, olive oil, and tahini. In another large serving bowl, toss the romaine, tomatoes, parsley, olives, and quinoa with the dressing. Mix in falafel pieces and serve at room temperature.
Nutrition per serving
Calories 432, Total Fat 21g, Saturated Fat 3g, Cholesterol 0mg, Sodium 345mg, Total Carbohydrates 48g, Dietary Fiber 9g, Protein 13.5g
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Greetings! 
Sleep, that precious commodity worth more than gold, can help maintain a healthful weight, increase concentration and just make you feel better!
As we slip into a new season, make sure you're maintaining a consistent sleep pattern and planning to get between 7-8 hours each night. It will definitely pay off!
Have a healthy week!
-Debra
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| To Go Organic or Not |
T o go organic or not is one of the great questions faced every day at grocery stores across the country. Organic foods, which can be twice as expensive as their traditionally grown counterparts, are grown without synthetic pesticides or fertilizers and include products from animals that are not treated with hormones or antibiotics.
A new study published in the Annals of Internal Medicine may make that decision a little easier. Researchers analyzed all available published literature on the health outcomes and the nutrient and contaminant level of organic vs. non-organic foods (both produce and animal products) and found that there is no strong evidence that organic foods are significantly more nutritious than conventional foods.
After analyzing 240 published studies of nutrient and contaminant levels in foods, researchers did find that going organic can reduce the risk of pesticide exposure--organic produce had a 30 percent lower risk of pesticide contamination than conventional fruits and vegetables. Yet across the board there were no differences seen in the vitamin content of organic products. There was one exception; phosphorus levels were higher in organic foods (however very few of us have a phosphorus deficiency, so it may not matter to most people).
Bottom Line: While going organic may not mean an increase in your nutrient intake, it will certainly decrease your consumption of pesticides.
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| Brain Shrinking Sugar? |
New research from Australia is going to make you want to limit your intake of sodas
and other sources of refined sugars. Researchers have found that individuals with blood sugar levels that fall in the higher end of normal are at greater risk for brain shrinkage, a phenomenon that is seen with aging and dementia.
This study, published in the journal Neurology, included 249 individuals ages 60-64 who had their brains scanned at base line and again four years later. At the start of the study all the participants had blood glucose levels that were technically within the "normal" range. However, this range is relatively broad and the researchers determined that of the brain shrinkage they saw over the course of the study, blood sugar levels that were on the high end of normal accounted for six to ten percent of the brain shrinkage--after controlling for factors such as age, high blood pressure, smoking and alcohol use.
Bottom Line: There is mounting evidence that there is an association between type 2 diabetes and cerebral atrophy, cognitive impairment and dementia, all diseases that affect the brain. The results of this study are another reason to try to avoid refined sugars.
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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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