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 Lentils are high in protein so they are especially good for vegetarians. These legumes are also loaded with fiber, folate, and iron. Unlike other legumes, lentils don't require pre-soaking overnight, and they cook up in about 40 minutes or less.
Lentils come in a rainbow of colors: - Brown is the most readily available, and imparts a slightly nutty flavor to dishes.
- Red are great for creamy soups because they break down to mush when cooked, but are more bland.
- Green cook more slowly than other types and remain firrm, so they are good in salads and risotto.
- Black lentils sparkle and almost look like caviar when cooked; they stay firm and have an earthy flavor.
Nutrition for 1 cup cooked lentils:
- 230 calories
- 18 grams protein
- < 1 gram fat
- 40 grams carbohydrates
- 16 grams fiber
- 7 mg. iron
- 731 mg. potassium
- 4 mg. sodium
- 358 mcg. folate
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10 Spring Fruits & Veggies You Should Know About |
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 The top produce items you're probably not buying -- but ought to be. Are you in a fruit and vegetable rut -- you know, buying the same old fruits and vegetables, week in and week out? But it's time we all walk on the wild side and try some new spring and summer fruits and vegetables. If you're still not convinced, consider this: Recent studies have shown that eating plenty of produce has been linked to lower rates of heart disease and some types of cancer, and may help lower blood pressure.
Fabulous Fruits
1. Mini Watermelons
Who doesn't like watermelons! These are easy to eat, easy to store, and generally have great flavor, too.
Available: Year-round.
Buying tips: Find firm mini watermelons that feel heavy for their size, but that yield slightly when you press on them.
How to store: Ripen at room temperature. Once ripe, store cut or whole mini watermelons in the refrigerator for up to three days.
Nutritional attributes: 2 cups diced mini watermelon contains 20% of the Daily Value for vitamin A and 25% for vitamin C.
Eating/cooking/serving tips: Use wedges or half slices to garnish plates. Or serve fruit salad in a hollowed-out mini watermelon half. Serve cubes or balls alone as a side dish, or in a fruit salad or fruit kabob.
2. Pluots
You've got to try this new fruit, a hybrid of a plum and an apricot.
Available: June-September.
Buying tips: They are ripe when they give under gentle pressure.
Best way to store: To ripen pluots, keep at 65-70 degrees.
Nutritional attributes: Nutritional information was not yet available for this new variety.
Eating/cooking tips: Anywhere you would eat and serve plums or apricots, have these instead! |
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This is a great article by Kurt Soller of Newsweek.com about the differences in dieting between men and women. I hope you learn something from it!
Turns out, men and women aren't equal in the weight-loss game. Sigh...
Last week, when a landmark nutrition study came out in The New England Journal of Medicine, many dieters were probably saying "Duh." That's because researchers finally confirmed what we all kind of knew: the way to lose weight is to eat less. No, really, it doesn't matter how you mix and match your carbohydrates, fats and proteins. The best diet, researchers found, was one that reduced calorie intake dramatically (but to no less than 1,200 calories everyday).
But here's the catch. Figuring out which dieting tricks and tactics boost the kind of willpower you need to turn down those fries, Oreos or piña coladas is far more complicated than just counting calories. And, it turns out, many of the weight-loss strategies that inspire women won't work for men—and vice versa. That's because dudes diet differently. Here's why:
1. Guys can just say "No" to problem foods
Earlier this year, the Brookhaven National Laboratory conducted a study where they presented male and female subjects their favorite foods, then monitored their brain activity using positron emission tomography (PET) scans. Ladies, the gents beat you: they were able to suppress their hunger and their desire to eat, while brain activity among the women showed that many continued to crave their favorite foods, even after being told to think of something else. In layman's terms, we call this "emotional eating," something that trainer and American Dietetic Association spokesman Jim White says is an "uphill battle" for his female clients, but not the male ones. |
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 In case you missed the recent headlines, here's some information that most of you may already know--to lose weight, cut calories!
Anyone who has battled their waistline has asked the same question: Which diet works best? Low-carb? Low-fat? High-protein? A new government-sponsored study out today finally tries to offer a definitive answer. The study, published in today's issue of The New England Journal of Medicine and sponsored by the National Institutes of Health, is the biggest to date to compare different strategies head-to-head and to follow dieters long-term to see not only which approach helps shed pounds but which helps keep them off.
It turns out -- surprise, surprise -- that they're all about the same. It's not what you eat, but how many calories you take in, that makes the difference. So, the bad news is: There's no magic in any approach. But the good news is: If you stick with any calorie-reduction diet, it can help you lose a moderate amount of weight and keep it off.
The study was funded by the National Heart Lung and Blood Institute and conducted by researchers at the Harvard School of Public Health in Boston and Pennington Biomedical Research Center in Baton Rouge, La. |
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The ABC's of Sports Nutrition |
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 The following is a great piece from Nancy Clark (MS RD CSSD) and Active.com that I thought was worthy of sharing with you. I hope you enjoy it!
Eating a performance-enhancing diet isn't easy, and for many active people, nutrition is their missing link. If that's your case, here are a few ABC’s to get you started on the path to winning with good nutrition.
Always eat breakfast; it's the meal of champions! Within three hours of waking, fuel-up for a high-energy day. Not hungry in the morning? Trade evening snacks for a nice breakfast the next day.
Breakfast of champions? I vote for whole grain cereal + milk + fruit—an easy, wholesome, carb-protein combination.
Carbohydrates are essential to fuel-up and refuel your muscles. Do not “stay away from” pasta, potato, bread, bagels and other carbs that have wrongly been deemed “fattening.”
Dehydration needlessly slows you down, so plan to drink extra fluids before you exercise. The kidneys require about 45 to 90 minutes to process fluids. Allow time to tank up, eliminate the excess, and then drink again pre-workout.
Energy bars are more about convenience than necessity. Bananas, yogurt, fig cookies and granola bars offer convenient fuel at a fraction of the price. But if you prefer the convenience of bars, there are many to try. |
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A nutrition and weight management professional, Fran is the director of Lifestyle Consulting in Austin, Texas. She has worked exclusively in the health and wellness industry for over thirty years and is an ACSM-certified health/fitness instructor, an ACE-certified lifestyle and weight management consultant, an IDEA master trainer, a Cooper-certified wellness coach, and a cancer exercise specialist. Fran received her B.A. from Washington University in St. Louis, and her M.A. in Behavioral Sciences from the University of Chicago and is the author of two books, Dining Lite in Austin and The Lifestyle Cookbook. 
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