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Mushroom & Leek Stuffing
Serves: 24
Ingredients
1 loaf whole-wheat sourdough bread or regular whole-wheat bread
1 tbsp olive oil, divided
1 lb portobello mushrooms, cut into 1/2-inch pieces (about 4 cups)
1 cup carrots, finely chopped
1 cup celery, finely chopped
1 large leek, trimmed, halved lengthwise and chopped
1/2 cup low-sodium chicken broth
1 tsp fresh ground black pepper
1 1/2 tsp dried thyme
1 tsp dried rosemary
1 tsp chile powder
1 tsp onion powder
1/2 tsp sea salt
Directions
1. Preheat oven to 350°F. Slice bread (if not already sliced) and discard crusts. Cut bread into 3/4-inch cubes. Spread bread cubes out in a single layer on 2 rimmed baking sheets. Bake for 10 minutes or until lightly toasted, tossing halfway through. Transfer to a very large bowl.
2. Heat 1/2 tbsp oil in a large skillet over medium heat. Add mushrooms and cook, stirring often, until tender and lightly browned, 8 to 10 minutes. Add mushrooms to bowl with bread. Wipe out skillet with paper towel and heat remaining oil on medium-high. Add carrots, celery and leek. Cook until vegetables are tender and lightly browned, 8 to 10 minutes. Add to bread bowl.
Add remaining ingredients to bread bowl and stir gently to combine. Bread should be moist, not dry or soggy. Cool completely before stuffing turkey, about 1½ hours.
OPTION: If you'd rather not stuff the turkey, you can bake the stuffing separately: Bring stuffing to room temperature and, when the turkey finishes cooking, raise oven temperature to 400°F. Coat a large (about 9 x 13-inch) baking dish with olive oil cooking spray and add stuffing. Cover tightly with foil and bake for 20 minutes. Then remove foil and bake for 10 to 15 minutes more, or until lightly browned.
Nutrition Analysis
Per 1/2-cup serving: Calories: 150, Total Fat: 3 g, Sat. Fat: 0 g, Carbs: 28 g, Fiber: 5 g, Sugars: 5 g, Protein: 6 g, Sodium: 360 mg, Cholesterol: 0 mg
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Greetings!
Next week is Thanksgiving and so begins the holiday feeding frenzy.
Here are a few helpful tips from the NewYork-Presbyterian Hospital/Weill Cornell Medical Center for making better choices this holiday season:
* Re-think your appetizers. Swap the bread bowl for whole-wheat pita with a low-fat bean dip!
* Add some color to your holiday dinner spread with a bowl of fruit or a vegetable salad.
* Choose smaller portions. You can still taste all the foods in your holiday spread without overeating. Remember, an occasional indulgence will not destroy your weight-loss attempts, and if you don't love something don't eat it.
* The only thing that should be stuffed during the holidays is the turkey! Just because there is more food sitting around, does not mean you need to eat more. A forkful of pie will do less damage than a whole piece.
* Don't skip meals prior to a holiday party or dinner. You are less likely to overeat if you have eaten well throughout the day.
* Don't allow holiday activity to slow down your exercise program. Bundle up and take a walk after your holiday meal -- this not only can prevent you from overeating and picking at leftovers, but is also a great way to burn off some of the extra calories you may have consumed.
Have a healthy week!
-Debra
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Exercise Reduces Risk of Dementia
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We all know that moving more is important for our health. From decreasing cardiac risk factors to just putting us in a good mood, exercise is important. Now new research from the American Heart Association is giving us another reason to move more. In a recent study published in the journal Stroke, researchers report that exercise can significantly reduce the risk of developing dementia.This study included 639 individuals in their 60s and 70s. They were chosen for the study because they all reported minor neurological, cognitive, mood, or motor complaints or had incidental findings on cranial imaging but none so severe as to impede daily living activities.
These participants were evaluated at baseline and then annually for the next three years with an MRI at base line and at the end of the study. Every year they were assessed for vascular risk factors including stroke and diabetes, comorbidities, depression, quality of life, and underwent neuropsychological evaluation. During this yearly interview the participants also described their level of physical activity. On average, 64 percent of participants said they were active at least 30 minutes a day three times a week. The activity included gym classes, walking and biking.
At the end of the three years researchers found that those who exercised regularly reduced their risk of vascular-related dementia by 40 percent and cognitive impairment of any cause by 60 percent.
Bottom Line: While many elderly cannot move due to physical handicaps, those who can move, should! The American Heart Association recommends at least 150 minutes of moderate exercise every week or 75 minutes of vigorous exercise weekly for optimal health. Let's get moving!
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| Too Much Sitting |
 You hit the gym before work and think, "good, I'm done for the day." Not so fast says researchers from Northwestern University's Feinberg School of Medicine.
Researchers know that people who sit for extended periods of time -- even those meeting exercise recommendations -- are more likely to develop chronic conditions such as diabetes, obesity, cardiovascular disease and some cancers.
In this study, researchers wanted to examine the relationship between the type of exercise recommended in the government's Physical Activity Guidelines for Americans and sitting.
For the study, 91 healthy women ranging in age from age 40 to 75 wore an activPAL activity monitor device during waking hours for one week. The device, which was worn on the thigh, recorded time spent sitting, standing and stepping, and engaging in sustained 10-minute bouts of moderate-to-vigorous physical activity. While it was found that many of the women in the study met or exceeded 150 minutes of physical activity per week, in reality only a fraction of the women's days were spent being physically active; they spent an average of nine hours a day sitting. This is too much, and that 150 minutes is great, but it's not enough to undo the damage of too much sitting.
Bottom Line: Researchers recommend trying to replace some sitting time with more light activity throughout the day and it can be simple. Just getting up and moving around a little, while on the phone for example can make a big difference.
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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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