Debra Wein Pic
Friday, February 8, 2013
This Week's Topics
Lentil & Sweet Potato Stew
Worthwhile Links
Whole grains - how much sugar?
Peanut Allergy? There Is Hope
Measure YOUR Metabolism!

Lentil & Sweet Potato Stew

Serves 8

 

Ingredients

2 tsp olive oil

1 yellow onion, finely diced

1 stalk celery, diced

1 carrot, peeled and finely diced

2 cloves garlic, minced

Pinch each sea salt and fresh ground black pepper

2 cups dry green lentils, picked over

1 large sweet potato, peeled and cubed

1 bay leaf

4 cups low-sodium vegetable broth

2 plum tomatoes, seeded and diced

1/4 cup chopped fresh Italian parsley

 

Directions  

In a large, heavy-bottomed pot, heat oil on medium. Add onion, celery, carrot and garlic and saut�, stirring occasionally, until softened, 3 to 4 minutes. Add salt, pepper, lentils, potato, bay leaf, broth and 2 cups water; stir to combine. Bring to a simmer and cook until lentils and potatoes are tender, 12 to 15 minutes. Remove from heat and stir in tomatoes and parsley. Remove bay leaf and divide stew among serving bowls.

 

Nutrition Analysis

Nutrients per 1-cup serving: Calories: 199, Total Fat: 2 g, Sat. Fat: 0 g, Carbs: 35 g, Fiber: 9 g, Sugars: 4 g, Protein: 11 g, Sodium: 114 mg, Cholesterol: 0 mg

 

Source

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Greetings! 
DW

 

A few weeks ago, I mentioned the importance of getting a flu shot. In a very timely article published in the Annals of Internal Medicine researchers outline recommendations for all vaccines.

 

The article contains a chart from the Centers for Disease Control and Prevention (CDC) that makes it clear when to get immunizations and what each one is designed to prevent. Take a peek; it can't hurt to be prepared.

 

Have a healthy week!

 

-Debra 

"Whole Grains" may equal a whole lot of sugar! 

You've seen the products at the store labeled "whole grain."  You may have even bought them thinking that they're a better choice for you and your family. However, to date, no single standard exists for defining any product as a "whole grain." According to a new study by The Harvard School of Public Health researchers, the standards for classifying foods as "whole grain" are inconsistent and, in some cases, misleading.

 

The researchers examined the ingredients and nutrients in 545 grain products in eight categories: breads, bagels, English muffins, cereals, crackers, cereal bars, granola bars and chips. They found that products with one of the most widely used front-of-package symbols, the Whole Grain Stamp (a packaging symbol for products containing at least eight grams of whole grains per serving created by the Whole Grain Council, a non-governmental organization supported by industry dues; see image above) were higher in fiber and lower in trans fats, but contained significantly more sugar and calories compared to products without the stamp.

 

Whole grains are essential to good health and research shows that consuming whole grains can decrease cardiovascular disease risk, help manage weight and prevent diabetes. However, getting these healthful grains with a dose of sugar can negate the positive effects.

 

The researchers found that the most reliable standards are set by the American Heart Association, which recommends a ratio of total carbohydrate to fiber of ≤10:1. This is approximately the ratio of carbohydrate to fiber in whole wheat flour. This recommendation proved to be the best indicator of overall healthfulness. Products meeting this ratio were higher in fiber and lower in trans fats, sugar and sodium, without higher calories, compared to products that did not meet the ratio.

 

Bottom Line: The next time you're at the grocery store, look at the label of the product you are considering purchasing and examine the ratio of total carbohydrates to fiber. Divide the total carbs by the total fiber on the nutrition label. If the number is less than 10, it is a good choice.

 

Source

Peanut Allergy? There Is Hope

A peanut allergy is a reaction to the protein found in peanuts and products that contain peanuts. For those individuals with an allergy, their immune system sees this protein as toxic and mounts an immune response that can be life threatening. The good news is that there may be hope for some allergy sufferers in the form of a practice called immunotherapy.

 

Immunotherapy can help desensitize a person by exposing them to small amounts of an allergen very slowly over time. However, there is a fine line between safely desensitizing patients and causing serious allergic reactions, which is why research is essential.

 

In one recent study published in The Journal of Allergy and Clinical Immunology, researchers enrolled 40 teenage and adult patients with moderate, but not severe, reactions to peanuts. They divided them evenly into groups receiving either peanut protein drops or a placebo. The participants took the drops daily at home, coming into a medical center for increased doses as they progressed through the study. After 44 weeks, 70 percent of peanut-allergic patients who consumed daily doses of peanut protein in liquid drops could safely consume 10 times as much peanut protein as they had before the therapy.

 

The researchers explain that somehow this small but repeated exposure changes the way that the immune system "sees" the protein -- from mistakenly considering it a dangerous invader to accurately recognizing it as a harmless piece of the environment.

 

Bottom Line: If this is of interest to you, look for research in your area, but be aware of the potential risks. In this study, even at relatively low doses, participants frequently experienced some symptoms, most commonly itching in the mouth and throat.

 

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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