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Bamboo Shoot, Mushroom,
and Long Bean Stir-Fry
Ingredients
2 Tbs. toasted sesame oil
2 dried chiles de arbol or dried cayenne chiles, thinly sliced
½ lb. king oyster mushrooms, cut at an angle crosswise into ¼-inch-thick slices (2½ cups)
2 medium carrots, cut into matchsticks (1½ cups)
⅓ lb. long beans, cut into 1-inch lengths (2 cups)
½ lb. cooked bamboo shoots, cut lengthwise into ¼-inch-thick wedges (2 cups)
2 Tbs. low-sodium soy sauce
Directions
Heat oil in wok over medium-high heat. Add chiles and cook 1 to 2 minutes or until fragrant. Add mushrooms and cook 7 to 9 minutes, or until most moisture has evaporated. Stir in carrots and cook 2 minutes. Add long beans and cook 3 to 4 minutes. Add bamboo shoots and stir-fry 3 minutes. Stir in soy sauce and cook 1 minute more.
Nutritional Information
Per 1-cup serving: Calories: 92, Protein: 5 g, Total Fat: 5 g, Saturated Fat: <1 g, Carbohydrates: 10 g, Cholesterol: 0 mg, Sodium: 209 mg, Fiber: 4 g, Sugar: 2 g
Makes 6 servings.
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Greetings!
Monster Energy drinks are taking some heat these days. These high caffeine "energy" drinks are being implicated in the deaths of five teenagers.
Energy drinks are not regulated by the FDA because they are sold as nutritional supplements, not food. This means they may exceed the FDA-mandated limit of 71 milligrams of caffeine for a 12-ounce soda.
Do you or a loved one rely on these sugary caffeine drinks for energy? You may want to read a little more about the topic before your next sip.
Have a healthy week!
-Debra
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A Sweet Way to Prevent Gout Flares
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 Gout is a painful disease that affects 8.3 million adults in the U.S. It is an inflammatory arthritis triggered by a crystallization of uric acid within the joints that causes excruciating pain and swelling. Many patients have recurring bouts of pain that can be helped with a uric-acid lowering drug called allopurinol, but the drug does not always work and many patients look for other ways to avoid these painful flare-ups.
Cherries, in addition to being delicious, are known to have urate-lowering and anti-inflammatory properties, so researchers wanted to see if adding cherries to the diets of those affected by gout would help decrease the painful symptoms.
Researchers at Boston University recruited 633 gout patients. The participants were followed for one year and were asked the following questions about the attacks: the onset date of the gout attack, symptoms and signs, medications (including anti-gout medications), and potential risk factors (including daily intake of cherries and cherry extract) during the two-day period prior to the gout attack.
The researchers documented 1,247 gout attacks during the one-year follow-up period. Interestingly, they found that those who consumed 2-3 servings of cherries (10 to 12 cherries) over a two-day control period showed a 35% lower risk of gout attacks compared to those who did not eat the fruit at all. And risk of gout flares was 75% lower when cherry intake was combined with the uric-acid reducing drug, allopurinol.
Bottom Line: Fruits and vegetables have an arsenal of health-promoting chemicals called phytonutrients. Scientists are only beginning to scratch the surface of all the health properties these phytochemicals may contribute. This study is one more example of the healthful properties of fresh produce.
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| Pudgy Pups Are at Risk |
 We all know the significant health consequences that can develop due to obesity. Many of those who are obese are also suffering from metabolic syndrome symptoms which include increased blood glucose and cholesterol levels and increased cardiovascular disease and diabetes risk.
Now there is research to show that overweight dogs can follow the exact same dangerous path when they take in more calories than they burn. In a study involving 35 obese dogs, 20 percent were found to have metabolic syndrome. Similar to humans with the condition, obese dogs had increased blood insulin, suggesting that the pancreas is working harder than normal to control blood glucose.
While the researchers are still not sure of the true long-term health consequences of these issues in dogs, the bottom line is that they are both preventable and treatable. Just like in humans, dogs who need to lose weight can with a combination of calorie restriction and physical activity.
Bottom Line: Getting your dog healthy can also help you become more active and lose weight. Go for a walk with your pup today!
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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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