Hearty Vegetarian Lentil Soup
Ingredients
2 tablespoons Olive Oil
1 cup Finely Diced Yellow Onion
2 medium Carrots, finely diced {about a 1/2 cup}
2 Celery Stalks, finely diced {about a 1/2 cup}
2 teaspoons Kosher Salt
16 ounces Lentils, rinsed
3 Roma Tomatoes, peeled and chopped
2 quarts Vegetable Broth
1/2 teaspoon ground Coriander
1/2 teaspoon ground Cumin
1/2 teaspoon ground Black Pepper
Minced Flat Leaf Parsley for garnish {optional}
White Cheddar Crackers for serving {optional}
Directions
1. Bring a medium sauce pan of water to a rapid boil. And get ready a large bowl of ice water.
2. Score an X on the bottom of each tomato. One at a time, with a slotted spoon, drop a tomato into the water for about 30 seconds.
3. Remove immediately to the ice water and repeat with the remaining tomatoes.
4. Once the tomatoes are cool enough to handle, peel off the skin and dice the tomatoes. Discard the skin and any goopy seeds.
5. In a large Dutch oven over medium heat, add in the two tablespoons of olive oil.
6. Once hot, add in the onions, celery, carrots and two teaspoons kosher salt. 7. Stir and let the vegetables sweat for 6-8 minutes.
8. Add in the rinsed lentils, the tomatoes, vegetable broth, coriander, cumin and black pepper. Stir, cover and bring to a boil before reducing to low and simmering for 40 minutes.
9. Remove 1/3 of the soup into a blender and pulse two to three times. Transfer back to the pot, stir and serve.
Serves 6-8.
Soup recipe is adapted from Alton Brown Lentil Soup 2006
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Greetings!
Did you know that blood is a tissue? And did you know that there are people who really need this tissue? You can donate your blood and help save a life.
January is National Blood Donor Month. To find a location near you check out this link.
Have a healthy week!
-Debra
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Cancer Risk |
 Often we're asked by our physician if a parent has a chronic disease because this can provide clues about our risk of disease development. Doctors know that early-onset cancers tend to have a more pronounced hereditary component than late-onset cancers. However, not much is known about the risk factors associated with a parent who develops cancer at a later age.
A new study published in the British Medical Journal suggests that even individuals whose parents develop cancer later in life are more at risk than those whose parents never developed cancer.
Researchers from the German Cancer Research Center and Lund University in Sweden used data from the Swedish Family-Cancer Database, which contains just under eight million offspring and their biological parents. All the "offspring" in the study were between 0 and 76 years of age and reported their health, including whether or not they developed cancer. Researchers then investigated the health of the parents.
After looking at all the data, it was no surprise to learn that the highest risk of disease development was found in cases where parents were diagnosed at earlier ages. However, even when parents were affected in old age (80+), and for some cancers in very old age (90+), the risk of the same cancer in offspring was significantly higher than in those whose parents were not affected.
Bottom Line: There is nothing we can do to change our DNA. However, there are things we can do to reduce our risk of developing any chronic disease. Living a healthful lifestyle is important but remember to schedule regular check-ups and screenings as early detection of cancer is important.
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 Athletes can push their bodies to do amazing feats. They can also seemingly "push through the pain"--often in a blaze of playoff glory. Researchers wanted to find out if athletes really have the ability to withstand more pain than other individuals.
In a recent meta-analysis, researchers looked at all the available published data where scientists induced pain in both athletes and normally active people and compared pain tolerance and pain threshold between the two groups.
In the 15 studies that were reviewed, there were 568 athletes and 331 normally active control participants. The studies revealed that athletes possessed higher pain tolerance when compared to normally active controls. The numbers vary by sport: endurance athletes had a fairly consistent, moderate tolerance for pain while athletes involved in game sports had greater tolerance scores that varied more widely.
Bottom Line: Exercise should not hurt. Of course, a little muscle fatigue and soreness can be expected after a tough workout, but feeling real pain is not a sign of a good workout. If something hurts, stop, assess and heal. Listening to your body is the best way to stay healthy for a long time.
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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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