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Cherry Tomato and Tapenade Tartlets
Serves 6
Ingredients
2 cups cherry tomatoes, halved
1 tsp. olive oil
¼ tsp. herbes de Provence
½ 17.3-oz. pkg. puff pastry, thawed
6 tsp. black olive tapenade
9 tsp. prepared hummus
Directions
1. Preheat oven to 425°F. Line baking sheet with parchment paper, or spray with cooking spray.
2. Toss cherry tomatoes with oil and herbes de Provence in small bowl. Season with salt and pepper, if desired. Set aside.
3. Cut puff pastry into 6 31/2-inch rounds, and transfer rounds to prepared baking sheet. Prick rounds with fork.
4. Spread each puff pastry round with 1 tsp. tapenade, then 11/2 tsp. hummus. Top each tartlet with 8 cherry tomato halves. Bake tartlets 20 minutes, or until crusts are browned on bottom and edges. Serve warm or at room temperature.
Per Tartlet:
Calories: 176, Protein: 3 g, Total Fat: 12 g, Saturated Fat: 3 g, Carbohydrates: 15 g, Cholesterol: 0 mg, Sodium: 255 mg, Fiber: 2 g, Sugar: 2 g
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Greetings! 
For most of us screen time is unavoidable. Computers, television and smartphones are everywhere.
A study published in the American Academy of Optometry found that working for just two hours on a laptop caused a significant increase in eye pain and vision problems. Yikes!
Protect your eye health with lots of mini-breaks every 20 minutes and avoid sitting too close to your monitor.
Have a healthy week!
-Debra
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Teens and Sleep Time
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 Many teenagers get too little sleep. Between sports, socializing, school work and late-night texting, getting enough sleep may be the last thing on your busy teen's mind. The American Academy of Sleep Medicine recommends that most teens get just over nine hours of sleep each night because sleep is needed to restore a teen's body and help him process all he is learning.
Now there is research that shows that inadequate sleep can lead to insulin resistance, which is one of the hallmarks of type 2 diabetes development. This study, published in the journal Sleep, tracked the sleep duration and insulin resistance levels of 245 healthy high school students. The students in the study had their blood drawn and wore an activity monitor called an actigraph for one week. The results of the actigraph data showed that the teens were getting only 6.4 hours of sleep on school nights and even less on weekends! When the researchers compared these sleep results against insulin levels, they saw that regardless of age, gender, waist circumference and BMI (body mass index), low sleep hours were associated with high insulin resistance.
Bottom line: While more research needs to be done to determine whether this insulin resistance does indeed translate to diabetes development later in life, this is just another reminder that teens need to get enough shut eye.
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| Stop Eating When You're Not Hungry |
 Eating when we're not hungry may start in childhood. In a recent study, researchers found that for some, the inability to stop eating when full may be an inherited trait, made worse by our obesogenic (obesity promoting) environment. In a recent study performed by the University of Pennsylvania School of Nursing, researchers observed that overweight and obese children ate 34 percent more calories from snack foods (even after eating a meal) compared to their normal-weight siblings,.
In this study, 47 same-sex sibling pairs (one of normal weight and one overweight) were given a meal of pasta with tomato sauce, broccoli, unsweetened applesauce and two percent milk once a week for three weeks. When the children were given a snack after the meal, the sibling who was overweight or obese ate about 93 more calories than their normal weight sibling. Ninety-three calories may not seem like a lot, but over time these calories add up and can contribute to weight gain.
Bottom Line: For whatever reason, genetic, environmental or a combination, those children who were overweight or obese were less able to adjust for caloric differences and ate even when they were no longer hungry. Encourage your children to eat healthful snacks between and after meals and most important of all, lead by example.
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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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