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Oatmeal Banana Bites
Makes 8 to 10 servings
Ingredients
1 cup rolled oats
1 cup oat flour
1 teaspoon baking powder
1/4 teaspoon sea salt
1/2 teaspoon cinnamon
1/8-1/4 teaspoon freshly grated nutmeg
1 cup pureed overripe banana (roughly 2 large bananas, see note)
1 teaspoon vanilla extract
2 tablespoons grain-sweetened vegan chocolate chips or raisins (optional)
Directions
1. Preheat oven to 350 F. In a mixing bowl, combine the oats, oat flour, baking powder, sea salt, cinnamon, and nutmeg. Stir until well combined. Add the pureed banana and vanilla (and chocolate chips or raisins, if using) to the dry mixture, and stir until combined.
2.Using a cookie scoop or spoon, place mounds of the batter (about 2 to 2 1/2 tablespoons) on to a baking sheet lined with parchment paper. Bake for 14 to 15 minutes, until golden and set to the touch. Remove and let cool on pan for just a minute, then transfer to a cooling rack.
Note: Use an immersion blender and a deep cup to puree your bananas (this is easiest, but a blender or small food processor also works). It produces a very liquefied mixture, not like what you can get through mashing.
Nutrition Per serving (1 muffin): 114 calories, 2 g fat, 0.3 g saturated fat, 12% calories from fat, 0 mg cholesterol, 3 g protein, 22 g carbohydrate, 4 g sugar, 3 g fiber, 136 mg sodium
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Greetings! 
In September, the FDA released results of its testing of nearly 200 samples of rice and rice products, finding small levels of arsenic in many products. In fact, a few exceeded 10 mcg per daily serving, which is the cancer-warning threshold of the State of California.
The FDA has not completed all of the necessary tests so they are not yet issuing warnings for rice or rice products. For now, your best bet is to limit your rice intake until more information is available or just be sure to choose a variety of whole grains.
For more information click here.
Have a healthy week!
-Debra
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| Does Labeling Matter? |
Many restaurants are posting nutrition information for their consumers in response to the recent Supreme Court decision on the Patient Protection and Affordable Care Act. The hope is that by posting the calorie, fat and sodium content of foods, it will lead to a healthier population, as educated consumers make wiser decisions.
However, many people are wondering if disclosing nutrition information will make a difference? A new study evaluated the real-life impact of menu labeling in King County, Washington, where menu labeling became mandatory in 2009 for any restaurant with 15 or more establishments in the United States and at least $1 million in annual sales.
The investigators analyzed menus at 11 sit-down restaurants and 26 quick-serve chains. Entrees were evaluated for nutritional value at six and twelve months after the labeling went in to effect. The good news is that over time, sit-down restaurants came out with a few more healthful options and overall there was a slight decrease in calories, saturated fat and sodium in meals after labeling was enacted. It would appear that the restaurants were pressured into offering some healthier choices by the fact that they had to disclose the nutrition information.
That said, dining out is still far from a healthful choice; 56% of entrees exceeded the recommended level for 1/3 of an adult's daily caloric needs, 77% of the entrees exceeded the guidelines for saturated fats, and almost 90% exceeded the sodium guidelines.
Bottom Line: Far too many Americans rely on fast and sit-down restaurant foods to feed themselves and their families. If dining out is more than just a "sometimes" activity, be sure you know what you're eating.
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| Forget the Gingko Biloba |
 Gingko biloba is a supplement that has been used for thousands of years as a treatment for a myriad of diseases. Today, it is widely used as an over-the-counter memory enhancer or as a way to ward off dementia.
Researchers wanted to find out if this supplement could really help people remember. To do this, they conducted a meta-analysis, which is a way of gathering, vetting and analyzing all relevant research, and then drawing a conclusion. The researchers found that there was no positive effect on memory for anyone taking gingko biloba regardless of duration of supplementation, age of the patient or dosage.
Bottom Line: Don't rely on a pill to keep you sharp. Brain teasers, puzzles and good 'ol fashioned exercise are the best ways to stay sharp.
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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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