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Szechuan Tofu & Green Bean Stir-Fry
4 servings, 1 1/2 cups each
Ingredients
1/2 cup water, divided
1/4 cup reduced-sodium soy sauce
1 tablespoon tomato paste
2 teaspoons Chinkiang vinegar or balsamic vinegar
2 teaspoons sugar
1/4-1/2 teaspoon crushed red pepper, or to taste
1 teaspoon plus 2 tablespoons cornstarch, divided
1 14-ounce package extra-firm tofu, drained
2 tablespoons canola oil, divided
4 cups green beans, trimmed and cut in half
4 cloves garlic, minced
2 teaspoons minced fresh ginger
Directions
1. Whisk 1/4 cup water, soy sauce, tomato paste, vinegar, sugar, crushed red pepper to taste and 1 teaspoon cornstarch in a small bowl. Set aside. Cut tofu into 1/2- to 3/4-inch cubes and pat dry. Toss the tofu in a bowl with the remaining 2 tablespoons of cornstarch to coat.
2. Heat 1 tablespoon oil in a wok or large skillet over medium-high heat. Add the tofu and spread out across the surface of the pan. Let cook undisturbed for 2 minutes. Gently turn and stir. Continue cooking, stirring occasionally, until lightly browned and crispy, 2 to 3 minutes more. Transfer to a plate.
3. Reduce heat to medium. Add the remaining 1 tablespoon oil to the pan. Add green beans, garlic and ginger; cook, stirring constantly, for 1 minute. Add the remaining 1/4 cup water, cover and cook until the beans are crisp-tender, 2 to 4 minutes. Stir the reserved soy sauce mixture and pour it over the green beans. Cook, stirring, until thickened, about 1 minute. Add the tofu and cook, stirring, until heated through, about 1 minute more.
Nutrition Per Serving
218 calories; 11 g fat (1 g sat, 6 g mono ); 0 mg cholesterol; 20 g carbohydrates; 2 g added sugars; 12 g protein; 5 g fiber; 672 mg sodium; 364 mg potassium.
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Greetings!
Our sincerest sympathies go out to Newtown, CT and everyone affected by the terrible tragedy last week. No words can express how every heart is broken for the parents and the families of those lost on that day. We send strength and positive thoughts to all involved.
It's hard to believe that we are already in the thick of the holiday season. It often seems like there isn't enough time to catch your breath, let alone get in a good workout. Don't worry! Even a small walk can help you manage stress and maintain your weight during the November to January feeding frenzy. Remember that the holidays aren't about the smorgasbord, the buffet or even the drinks. It is about family, friends, being thankful and being together.
Take care of your body as best as you can now, and you'll be ready to tackle anything in 2013!
Have a healthy week!
-Debra
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| Aerobic Exercise for Weight Loss |
 When you only have a few hours a week for exercise, you want to choose the right exercise. If burning fat is your goal, researchers at Duke University found that aerobic training is the best exercise for you.
Researchers enrolled 234 overweight or obese adults in the study. The participants were randomly assigned to one of three, eight-month training groups:
- resistance training (three days per week of weight lifting, three sets per day, 8-12 repetitions per set),
- aerobic training (approximately 12 miles per week of walking, jogging or swimming), or
- aerobic plus resistance training (three days a week, three sets per day, 8-12 repetitions per set for resistance training, plus approximately 12
miles per week of aerobic exercise).
While only 119 people completed the eight-month study, researchers had enough data to determine the effectiveness of each exercise regimen. The researchers found that the groups assigned to aerobic training and aerobic plus resistance training lost more weight than those who did just resistance training. (The resistance training group actually gained weight due to an increase in muscle mass.) The aerobic plus resistance training group experienced the largest decrease in waist circumference, but they also worked out for double the length of time every week.
Bottom Line: There really is no single exercise that is best for everyone. The ideal way to exercise is to pick a program you're going to stick with and choose activities that are varied and fun. The most important thing for overall health is to balance 'calories in' from food with 'calories out' through exercise!
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Is Junk Food a Drug?
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They're called "comfort foods" for a reason. Eating foods that are high in fat and sugar can actually make us feel good--by causing short-term chemical changes in the brain. We all know this feel-good sensation doesn't last, so how come it can be so hard to stop?
Researchers at the University of Montreal's Faculty of Medicine and its affiliated CRCHUM Hospital Research Centre postulate that going on a healthful "diet" might feel similar to going through drug withdrawal for some people; making it more difficult to make healthful decisions.ญญญ
While this was a preliminary study conducted on mice, the results are interesting. The research team fed one group of mice a low-fat diet and a second group of mice a high-fat diet for six weeks, monitoring how the animals behaved. At the end of the six weeks, the researchers used a series of scientifically validated techniques to evaluate the relationship between rewarding mice with food and their resulting behavior and emotions.
The Canadian researchers found that the mice that had been fed the high-fat diet exhibited signs of anxiety, such as an avoidance of open areas. When the researchers analyzed the brains of the mice, they found that the chemical make-up of the mice fed high-fat diets had changed. For example, the mice on the high-fat diet had higher levels of corticosterone, a hormone associated with stress, which researchers say may help explain both depression and negative behavior cycle; we feel bad so we "eat bad."
Bottom Line: This research was conducted on mice not humans; however, this study shows the importance of eating healthfully--not only for our physical health but for our mental health too.
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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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