Debra Wein Pic
Friday, September 28, 2012
This Week's Topics
Scoop-It-Up Tuna Salad
Worthwhile Links
Kids Who Eat Better, Think Better
You DO Have a Metabolsim
Measure YOUR Metabolism!

Scoop-It-Up Tuna Salad

Serves 2

 

Ingredients

One 6-ounce can solid white or light tuna in water, drained and flaked

1 small carrot, shredded (about 1/2 cup)

3 to 4 tablespoons light canola mayonnaise

Salt and freshly ground black pepper

Scoopers: Baked tortilla chips, cucumber wheels, mini whole wheat pitas, whole grain crackers

 

Directions

Combine the tuna, carrot, mayonnaise, salt and pepper to taste in a medium bowl and mix well. To pack for a school lunch, place the tuna salad in a plastic container with a tight-fitting lid. Pack "scoopers" in separate containers.

 

Nutrition Information per Serving: 200 calories, 9g fat (0.5g saturated, 1.5g omega-3), 530g sodium, 6g carbohydrate, 1g fiber, 20g protein, 90% vitamin A

 

Source 

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Greetings! DW

 

You may have heard about a recall of peanut butter suspected to be contaminated with salmonella, a serious food borne disease.

 

Food contamination, whether spinach, meat, peanut butter, or any other food, can be very serious. Here is a great link for looking up food recalls: FDA- Recalls, Market Withdrawals, & Safety Alerts. 


H
ave a healthy week! 

-Debra

Kids Who Eat Better, Think Better

Picky EaterKids can be picky eaters; they are trying to set boundaries, may have texture issues and could be just plain stubborn, but new research from the University of Adelaide may make caregivers try just a little harder to get little ones to eat well.

 

Researchers recently investigated the eating habits of 7,000 children at six months, fifteen months and two years, and the children's subsequent IQ at age eight. They found that children fed healthful diets at early ages seemed to have a slightly higher IQ at age 8 (measured by the Wechsler Intelligence Scale for Children) than those children who consumed more "junk foods" during their early years.

 

Children who were fed breast milk and then regularly ate healthful foods such as legumes, cheese, fruit and vegetables had an IQ up to two points higher by age eight. Foods that were considered junk foods included cookies, chocolate, sweets, soft drinks and chips.

 

Bottom Line: Healthful eating is important at every age but especially so during the very early years when children's brains are developing and growing. As with any infrastructure, you always want to build using the best quality supplies. Similarly, when it comes to the brain, the best supplies come from whole, minimally processed foods.

 

Source

Metabolism Yo-Yo  

Those who think they may have "wrecked" their metabolism through years of yo-yo dieting have hope. A new study by researchers at The Fred Hutchinson Cancer Research Center finds that a history of yo-yo dieting does not negatively affect metabolism or the ability to lose weight long term. That's pretty good news!

 

Four hundred and thirty nine overweight-to-obese, sedentary, Seattle-area women, ages 50 to 75, were randomly assigned to one of four groups: reduced-calorie diet only; exercise only (mainly brisk walking); reduced-calorie diet plus exercise; or a control group that received no intervention.

 

Since the study was designed to see if yo-yo dieting affected weight loss, 18 percent (77 women) had a history of severe weight cycling (having reported losing 20 or more pounds on three or more occasions) and 24 percent (103 women) had a history of moderate weight cycling (having reported losing 10 or more pounds on three or more occasions).

 

At the end of the one year study, the women in the reduced calorie only group and the reduced-calorie diet plus exercise group lost ten percent of their body weight. And while the women who were classified as yo-yo dieters were about 20 pounds heavier at the start of the study, there was no significant difference in their ability to lose weight. It also did not affect other physiological factors such as blood pressure, insulin sensitivity and blood concentrations of hormones such as leptin (which helps make one feel full) and adiponectin (which helps regulate glucose levels) .

 

Bottom Line: It's not too late to start eating healthfully and exercising.  

 

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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