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Spinach Nuggets Quiche
Serves 6
Ingredients:
1 package Veggie Patch Spinach Nuggets
2 large eggs
3/4 cup shredded low-fat cheddar or Colby cheese, divided
1/3 cup liquid egg whites (3 large egg whites)
1/4 cup low fat milk
Salt and pepper to taste
Instructions:
1. Preheat oven to 375 degrees and grease or spray a 8 to 9 inch pie pan.
2. Place bites on bottom of pie plate and bake for 13 minutes.
Meanwhile, in a mixing bowl, whisk the eggs, egg whites, milk and 1/4 cup of the cheese.
3. Remove Spinach Nuggets from oven and pour mixture over the top of them, then top with the remaining cheese.
4. Bake for 35 to 40 minutes until eggs are set and cheese is lightly browned and bubbly. Let stand five minutes, then cut into wedges and serve. Nutrition Information Calories 173, Fat 10.5g, Saturated fat 4g, Cholesterol 77mg, Sodium 214.5 g, Carbohydrate 10g, Protein 11 g. |
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Greetings!
I thought I've heard everything, but get this--Pepsi has come out with a new soda they claim can help you burn fat.
The new drink, which is being marketed in Japan contains dextrin, a dietary fiber that dissolves in water. Makers claim this drink works by "suppressing the absorption of fat."
This claim is not supported by science. Fiber may help us feel fuller and it's great for a healthful GI tract but the way to get fiber is from foods like fruits and veggies--not from soda. Always remember, if it sounds too good to be true--it is.
Have a healthy week!
-Debra
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Multivitamins Not Enough to Protect Heart |
 Are you relying on your daily multivitamin and mineral supplement to protect your ticker? You'll have to look farther; recent research finds that ten years of daily multivitamin use does not reduce a man's chance of having a cardiovascular event, heart attack, stroke or dying of cardiovascular disease.
Researchers from Brigham and Women's Hospital and Harvard Medical School analyzed data regarding multivitamin use and major cardiovascular events from the Physicians' Health Study (PHS) II, a large-scale trial testing the effects of long-term use of a common multivitamin on the risk of major cardiovascular events and cancer. A total of 14,641 male U.S. physicians initially 50 years of age or older (average age 64 years), including 754 men with a history of CVD at randomization, were enrolled. The men were randomized into two groups. One group, containing 7,317 men, received a daily multivitamin; the other group, which included 7,324 men, received a daily placebo.
About eleven years into the study, a total of 1,732 men had suffered a major cardiovascular event, including 652 cases (first events) of heart attack, 643 cases of stroke, and 829 cases of cardiovascular death. When the groups were compared, it was found that whether the participants took a multivitamin or not did not matter when it came to preventing any of these heart diseases and death.
Bottom Line: Many of us take a multivitamin and mineral supplement as "insurance." However, eating well and exercising have been shown time and time again to be the most effective way to ensure health and long life.
Source |
| Are Calcium Supplements Safe for Your Heart? |
 Many adults take calcium for healthy bones. Whether lactose intolerant, or for those who just don't like dairy, getting the 1,000 mg - 1,500 mg of calcium every day can be hard to do. Fortunately, there are cheap and effective supplements that fill just that need. However, until recently there was concern that calcium supplements may increase heart attack risk by contributing to the calcification of arteries.
Rest assured--researchers at the Institute for Aging Research (IFAR) at Hebrew SeniorLife, an affiliate of Harvard Medical School (HMS), just completed a study that shows no evidence of a link between calcium intake and coronary artery calcification. For this study, researchers used data contributed by participants from the Framingham Heart Study, the longest running medical study in history. The investigators examined 1,300 participants, both men and women (average age 60), who were asked about their diet and supplement use and then underwent CT scans of their coronary arteries four years later. At the end of the study, it was found that the risk of having calcified arteries was no greater for those who took supplements compared to those who did not.
Bottom Line: The Institute of Medicine (IOM) recommends the following guidelines for calcium intake for strong bones: 1,200 mg per day of calcium for women over 50 and men over 70 and 1,000 mg per day for men between 50 and 70. Supplementation is a great way to meet these requirements if they are not met through diet alone.
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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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