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Falafel Sandwich with Yogurt Sauce
Serves 1
Ingredients
3 Veggie Patch Falafel Chickpea Balls
1 whole wheat pita
1/4 cup plain low fat yogurt
1/4 cup sliced cucumber
1/4 cup chopped onion
1/4 cup sliced tomato
1 teaspoon freshly squeezed lemon juice
1 teaspoon freshly chopped parsley leaves or ½ teaspon dried parsley
1 teaspoon chopped fresh cilantro (optional)
1/8 teaspoon ground cumin
Directions
To make the yogurt sauce, combine ingredients yogurt through cumin in a mixing bowl.
Cut pita open to make a pocket. Stuff the pita with falafel and remaining vegetables.
Top with yogurt sauce and enjoy!
Nutrition Information Calories 352, fat 8.6g, saturated fat 1.65g, cholesterol 4mg, sodium 673mg, carbohydrates 57g, fiber 9.5g, sugars 9.1g, protein 15g Source |
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Greetings!
This is our last SNaC Bytes of 2012. Hello 2013!
It's the time of year when many of us commit to New Year's resolutions. Here are a few tips for making your resolutions stick:
Have a healthy and happy new year!
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| Food Allergies? There's an App for That, Well Sort Of | |
 If you have severe food allergies, dining out can be a scary adventure. At most restaurants, servers and chefs take food allergies very seriously but mistakes can happen, and for those who have an anaphylactic reaction to certain foods, these mistakes can be deadly.
Hopefully in the near future there will be a way to ensure that the food you're eating is allergen-free, and you'll only have to reach as far as your cell phone! A team of researchers from the UCLA Henry Samueli School of Engineering and Applied Science developed a lightweight device called the iTube, which attaches to a smart phone to detect allergens in food samples. The iTube attachment uses the cell phone's built-in camera, along with an accompanying app that runs a test for allergens.
The device weighs fewer than two ounces and can test just a small amount of food. First, the user mashes the suspect food and suspends it in a mixture of hot water and an extraction solvent. After a series of preparations the suspension is measured optically for allergen concentration through the iTube platform, using the cell phone's camera and the app running on the phone.
Bottom Line: While this device is still in the prototype stage, the researchers hope this tool can be easily used by "parents, as well as [in] schools, restaurants and other public settings."
What do you think? Would you use a tool like this to test for allergens for yourself or children? Let us know on our facebook page.
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Small Changes Can Add Up |
 Researchers know that making small, easy changes to eating habits on a consistent basis can lead to sustainable weight loss. However, the challenge lies in figuring out which changes work for each individual and determining how to stick with changes long enough to make them second nature.
To find answers to these questions, Cornell University researchers launched the National Mindless Eating Challenge (NMEC), an online healthful eating and weight loss program that focused on simple eating behavior changes instead of dieting.
To be part of this challenge, participants were asked a series of questions about their eating goals, background and well-being. Based on their answers, they were sent three customized health tips every month. Examples of tips included:
- Keep counters clear of all foods except healthy ones
- Never eat directly from a package -- always portion food out onto a dish
- Eat something hot for breakfast within the first hour of waking
- Avoid going more than 3 to 4 hours without having something small to eat
- Put utensils down between bites to slow consumption
At the end of the month, the participants returned a survey on how they were achieving their goals and how the program was working for them. Of 504 participants who completed at least one follow-up survey, more than two thirds either lost weight (42%) or maintained their weight (27%). As you can imagine, weight loss was highest among those who made small changes consistently. The results confirm that small, consistent changes in our daily eating behavior can result in gradual weight loss and in developing healthier eating habits.
Bottom Line: Small lifestyle habits can really add up. It often comes down to being more mindful of healthful habits so that these habits spill into other parts of your life. For tips on being more mindful about health habits, check out this interesting website authored by one of the researchers involved in this study.
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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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