Here is a recipe for a salad that I have been making quite a bit this summer. This dish was inspired by a sample that I tried at a local health fair earlier this year. This recipe features quinoa, a protein packed seed that has a grain-like appearance. Despite its appearance, quinoa is actually more closely related to beets and spinach, than it is to cereal or other grain products. Quinoa serves as a nice substitute for rice and is prepared the same way (1 part quinoa to 2 parts water).
On to the recipe (serves 4-6) Ingredients: 1 cup uncooked quinoa 2 cups fresh spinach leaves (frozen works too, use about half a cup) 1-2 cloves of garlic, minced 1 bell pepper (any color-I like to use 2 different colors to make the salad prettier) 1/2 small red onion 1 tomato or 1/2 cup cherry or grape tomatoes 2 tablespoons balsamic vinegar 1.5 tablespoons plus 1/2 teaspoon olive oil 1/3 cup feta cheese 1-2 scallions Salt and pepper to taste Juice of 1 lemon Rinse and drain the quinoa in a fine mesh strainer. In a medium sized pot, add the quinoa along with 2 cups of water and prepare as you would rice. It should only take about 12-15 minutes to cook. An optional step here would be to toast the quinoa by adding it to the heated pot first, before adding the liquid. Supposedly, this brings out the flavor, but I don't notice much of a difference, at least in this recipe. Remove from heat to let cool. Heat a medium sized skillet. Once hot, add the 1/2 teaspoon of olive oil, garlic, and spinach and saute for a couple minutes. Remove from heat. Chop up the red onion, bell pepper, tomato, and scallions (reserve some of the green part for garnish). Add chopped veggies, quinoa, and spinach to the bowl. Add the 1.5 tablespoons of olive oil, along with the 2 tablespoons of balsamic vinegar and lemon juice. Season with salt and pepper. Mix ingredients. Top with reserved scallion greens. Place bowl in refrigerator to chill for an hour or so. When ready to serve, add feta cheese. Plate and enjoy! I like to have this with chicken and a side of zucchini and summer squash. To switch up the flavor a bit, I will add chopped cucumber to the quinoa salad, but I don't do this all the time. This dish would be nice to share at a cookout or gathering.
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According to the results of a social experiment conducted on ABC network's The Doctors, the color of your plate can be just as important as the size of your plate when it comes to portion size. Subjects in the experiment were invited to lunch in which there were two pasta buffets (the pasta was covered with a red sauce). In one line, there were red plates, while the other line had white plates. Guests made their plates, which were then weighed before they were seated. The researcher found that the red plates weighed on average half a pound more than the white plates, indicating that people tended to pile more food onto the red plates.
The explanation behind this is that when the food contrasts more with the plate, people tend to put less food on it because the contrast creates the optical illusion that there is more food on the plate. This held true for any color plate. If the food matches the plate, people generally perceive that the plate has less food and therefore will add more to the plate. With the holiday weekend upon us, this experiment gives us something to ponder. Oftentimes, for festivities and celebrations, we like to use colorful, bright dishes to express the occasion. Perhaps using white or more subdued colored plates and bowls can prevent us from overindulging! What do you think of these results? Have you thought of using this kind of strategy to help with weight loss or portion control?
The following workout is from: http://fit-to-row.tumblr.com/ . This is just an idea of some ways to get moving, especially if you don't have much time during the day to fit in a "formal" workout. Any movement is better than none, right? RIGHT! If you made time to watch your favorite show, certainly you can incorporate these moves into the mix. What else would you do during the boring commercial breaks?? Go to the fridge? :-)
Smile! You just got a workout in...don't you feel GREAT?!
Although summer is winding down, this article I wrote earlier in the season remains relevant as labor day weekend approaches. Really, the tips may be used any time travel is involved, what ever the season:
Summer is here and many of us will find ourselves in a car, train, or plane, on our way to enjoy a much-deserved vacation or a visit with loved ones. Perhaps the last thing on your mind is meal planning. However, having some kind of plan for snacks and meals is important for maintaining a healthy, balanced diet while traveling. Below are some tips to keep your body fueled and hydrated on the go. For road trips, invest in a cooler. Coolers are great for holding water and portable perishables. Food items you may consider storing in a cooler include: Sandwich bread and wraps can be filled with lean protein, such as turkey or chicken, vegetables and fruit, cheese, and a little dressing or mustard to make a satisfying meal with minimal mess. Try to find deli meats that indicate reduced sodium to prevent bloating. Choose whole grain products when possible. Washed and cut vegetables, such as carrots, celery, and broccoli are all sturdy vegetables that will hold up well during travel. They are healthy snack options that provide crunch and fiber without adding many calories. Vegetables also contain a lot of water and will help with staying hydrated. Many of us know to wash our hands before eating or to wash off our produce before consuming it. While these behaviors exemplify “clean eating,” there is more to this concept. Clean eating also refers to a 1960’s dietary approach that has been revived by fitness model, Tosca Reno, who has struggled with her weight. This approach focuses on consuming fresh, whole foods that are unprocessed and as close to their natural states as possible. This means refined, nutrient-poor foods, such as white flour and beverages, like sugar-sweetened drinks should be reduced with the ultimate goal of eliminating them from the diet. The bulk of the diet should consist of nutrient dense, fiber-rich produce, such as kale, broccoli, and apples. Pair fruits and vegetables with complex carbohydrates like sweet potatoes, brown rice, quinoa, and other whole grain starches. Lean meats, poultry, and fish can serve as accents to your meals. By reducing the chemical-laden food and drink from our diet, we decrease the risk of burdening our digestive system, as we are not forcing it to process fare that it does not recognize. Proponents of clean eating emphasize that it truly is a way of life rather than a quick-fix diet. Unlike traditional diets, you do not have to avoid carbohydrates or desserts and eat only carrots and lettuce. A variety of foods are encouraged, so long as they are eaten and/or prepared in a way that does not sacrifice the nutritional integrity. Preferred cooking methods include steaming or baking, which preserve more nutrients than other methods like deep-frying or boiling. Although clean eating is not about deprivation, moderation is key, so enjoy just a slice of pie, knowing that you can have another slice the next day if you choose. Clean eating is synonymous with a healthy body. It provides you with energy, a strong immune system, and allows you to look and feel your best. There is no magic behind clean eating. Its principles are simple—stick with what nature has to offer, which is plenty. We have become accustomed to manmade and artificial flavors. Thankfully, our taste buds are flexible and can be trained to appreciate foods without all the dyes and fillers. So go ahead and swap your lunchable for a lunch you’re able to digest! |
AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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