Debra Wein Pic
Friday, January 4, 2013
This Week's Topics
Lean Tofu Pad Thai
Worthwhile Links
No More Neck Pain
Cow's Milk - Quantified
Measure YOUR Metabolism!

Lean Tofu Pad Thai

 

Serves: 8

 

Ingredients

8 oz brown rice noodles

4 tbsp unsalted tomato paste

4 tbsp apple cider vinegar

3 tbsp honey

2 tbsp Thai fish sauce

1 tbsp fresh lime juice

1/8 tsp ground cayenne pepper

Olive oil cooking spray

1 egg white, whisked

2 cups green cabbage, chopped

1 cup bean sprouts

2 green onions, julienned or thinly sliced lengthwise

1 large carrot, peeled and julienned or cut into thin matchstick pieces

12 oz firm tofu, cubed

1/4 cup cilantro, minced

2 tbsp unsalted peanuts, crushed

Lime wedges and additional cilantro, for garnish (optional)

 

Directions

Cook brown rice noodles according to package directions. Drain and set aside.

In a small bowl, whisk together tomato paste, vinegar, honey, fish sauce, lime juice and cayenne. Set aside.

Heat a large cast-iron or nonstick pan or wok over medium-high for 1 minute. Mist with cooking spray. Add egg white and saut� until cooked, about 2 minutes. Remove egg white from heat and dice into small pieces.

In the same pan, misted again with cooking spray, saut� cabbage, bean sprouts, onions and carrot over medium-high for 2 minutes. Add tofu and cook for another 2 minutes. Add cooked egg white and cilantro, saut�ing for another 2 minutes. Then stir in tomato paste mixture. Add cooked noodles. Stir until completely combined and thoroughly heated, about 3 to 4 more minutes.

Remove from heat and toss with peanuts before serving. Garnish with lime wedges and additional cilantro, if desired.

 

Nutrition Analysis

Nutrients per 1-cup serving: Calories: 220, Total Fat: 4 g, Sat. Fat: 0 g, Carbs: 38 g, Fiber: 4 g, Sugars: 11 g, Protein: 11 g, Sodium: 510 mg, Cholesterol: 0 mg

 

Source

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Greetings! 
DW


Happy new year! Here's a quick quiz to kick off 2013.

 

30 million is:

A) The number of excess pounds Americans are carrying.

B) The number of pounds of antibiotics used in one year to prevent disease in American livestock.

C) Dollars spent annually on diabetes research.

 

If you chose "B" you chose correctly. According to the blog Fooducate, livestock are so closely quartered that they stand in their own feces. This causes the animals to have a much higher chance of contracting a disease. To prevent disease, animals are given antibiotics prophylactically and in such high quantities that it accounts for 80 percent of antibiotics sold in the United States.

 

We know that the overuse of antibiotics paves the way for new, more virulent strains of bacteria. As a result, a few companies have sued the FDA for information about what is going into the foods we eat. For more information, check out the blog post.

 

Have a healthy week!

 

-Debra 

No More Neck Pain

What a "Pain in the Neck!" This expression has long been a part of our common vernacular and for good reason. It's estimated that 20 percent of the population suffers from chronic neck pain. Whether from an injury or a structural abnormality, not being able to freely move our head can be a real pain in the . . . well you know where.

 

Instead of reaching for a bottle of pain killers, researchers decided to find a more natural way of combating neck pain--they turned to yoga. In a study published in The Journal of Pain, researchers found yoga to be an effective treatment for neck pain--and it provides the added benefits of improved psychological well-being and quality of life.

 

Researchers in Germany and Austria recruited 53 participants. Twenty-five were assigned to the yoga group and twenty-eight to a group treated with exercise. They were asked to complete a standardized questionnaire at the start of the study, after four weeks, and again after ten weeks. At the end of the study, it was found that those who did yoga reported a significant and clinically important reduction in pain intensity compared to the exercise group. The researchers believe that yoga may enhance both the toning of muscles and the releasing of muscle tension. This relaxed state could reduce stress-related muscle tension and modify pain perception.

 

Bottom Line: The participants in this study did lyengar yoga, which is a type of yoga that uses "props" such as straps and blocks to help the practitioner meet poses in a way that is safe and comfortable. Not only is yoga a great way to stretch and strengthen your neck, it's a great exercise for overall health. Many gyms offer yoga as part of their class schedule. Not part of a gym? Just grab a DVD or use the internet to find a yoga studio near you to start enjoying all the healthy benefits of a good stretch.

 

Source

Cow's Milk- Quantified

Many parents give their children milk for calories, calcium and vitamin D. However, many parents may not know that too much cow's milk can interfere with iron absorption. Iron is a mineral essential for many processes in the body including being part of the complex that helps red blood cells bind oxygen.

 

Researchers in Canada set out to determine the right intake for children--a level that would ensure children get enough vitamin D, but not so much as to interfere with iron absorption. To do this they tracked the milk drinking habits of 1,300 children, ages 2 to 5, over the course of two years. During this time, their blood iron and vitamin D levels were tested.

 

After adjusting for variables such as whether or not a child was breast fed, taking vitamin D supplements and variations in season (which affects sunlight exposure and thus vitamin D status), researchers found that children who consumed more cow's milk had higher blood levels of vitamin D. However, this increase in vitamin D corresponded with a decrease in blood iron levels. After taking into consideration all of the data, the researchers determined that the "magic number" for cups of milk per day for children was two. At two cups per day, the children were able to get a healthy amount of vitamin D without losing too much iron.

 

Bottom Line: Vitamin D is an important vitamin needed for healthy growth and development. If your preschooler is not getting enough sun exposure, or does not like milk (which is fortified with the vitamin), speak to your pediatrician about appropriate supplementation.

 

Source

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 [email protected] 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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