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Recent CommentsSpring Pilaf with Salmon and Asparagus
April 2, 2008
Ingredients
4 cups water
4 (6-ounce) salmon fillets (about 1 inch thick)
1 tablespoon butter
2 cups (1-inch) diagonally cut asparagus
3 cups hot cooked long-grain rice
1 cup fresh or frozen peas, thawed
1/2 cup vegetable broth
2 tablespoons chopped fresh flat-leaf parsley
2 tablespoons chopped fresh chives
1 tablespoon fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Preparation
Bring water to a boil in a large skillet; add salmon (skin side up). Return to a boil. Reduce heat, cover, and simmer 10 minutes or until fish flakes easily when tested with a fork. Remove fish with a slotted spoon and discard water; cool fish slightly. Remove and discard skin; break fish into large pieces.
Return pan to heat; melt butter over medium-high heat. Add asparagus; cook 6 minutes or until tender, stirring occasionally. Stir in rice, peas, and broth; cook 1 minute. Add salmon, parsley, and remaining ingredients; stir well to combine. Cook 2 minutes or until thoroughly heated.
Yield
6 servings (serving size: 1 1/3 cups)
Nutritional Information
CALORIES 391(29% from fat); FAT 12.8g (sat 3.4g,mono 4.3g,poly 4g); PROTEIN 24.7g; CHOLESTEROL 61mg; CALCIUM 43mg; SODIUM 385mg; FIBER 2.7g; IRON 3.2mg; CARBOHYDRATE 42.9g
Source:
Cooking Light, APRIL 2003 via Nu-Train.com
Finding a Workout Partner
April 2, 2008
Having trouble finding a good exercise partner?
The Lean Gene
April 2, 2008
A woman’s waistline may have less to do with rigorous exercise and abstaining from sweets than it does with the genes of her parents, according to a new study by Prof. Gregory Livshits from the Sackler Faculty of Medicine at Tel Aviv University and colleagues from King’s College in London. Dr. Livshits and his colleagues have found a scientific link between the lean body mass of a woman and her genes. They’ve determined that thinness – like your smile or the color of your eyes – is an inheritable trait.
Prof. Livshits, whose findings were published in the Journal of Clinical Endocrinology and Metabolism (2007), says, “The bad news is that many of our physical features, including our weight, are dependent on our genes. The good news is that women still have an opportunity to go against their genetic constitution and do something about it.”
Until now, scientists were not sure to what extent environmental influences and genetics played a role in a woman’s body size. When controlling for the variance of age, the differences in womens’ body sizes can be predicted in the genes more than 50 percent of the time, the researchers found.
Prof. Livshits conducted his study on more than 3,000 middle-aged women in the United Kingdom who belonged to either an identical or fraternal twin pair. He measured their “total lean mass,” one of the three major components of body weight, and compared it to markers in their genes.
Additional collaborative research between the two teams, which builds on the past study, is to be published in the next few months. It may help pave the way for a “skinny gene test,” which one day may help women trying to lose weight understand what kind of battle they can expect.
Those without the lean genes, however, will always find it harder to stay slim, predicts Prof. Livshits. But before your diet falls by the wayside, consider Prof. Livshits’ contention that genetics can be overcome.
It’s important to not have high expectations, he warns. “Women need to know that what they can do about their body weight – especially when they age – is relatively little, and they will do it only with much difficulty.”
Very few studies to date have been able to associate a body’s lean mass with genetics. The topic is a specialty at the Tel Aviv University lab, one of the top labs in the world to study the genetics of aging of body composition. This area includes the study of bone, fat and lean mass as it develops in a person over time.
Research on body composition components — their growth, degradation and genes — is part of Prof. Livshits’ ongoing work on aging and health. Issues such as weight gain are complex, he says, especially when age is factored in.
Source:
George Hunka
American Friends of Tel Aviv University
How Long You Sleep May Effect Your Weight
April 2, 2008
Both short and long sleeping times predict an increased risk of future body weight and fat gain in adults, according to a study published in the April 1 issue of the journal SLEEP.
According to the results, the risk of developing obesity was elevated for short and long duration sleepers as compared with average duration sleepers, with 27 percent and 21 percent increases in risk, respectively.
“Our study provides evidence that both short and long sleeping times predict an increased risk of future body weight and fat gain in adults. Furthermore, these results emphasize the need to add sleep duration to the list of environmental factors that are prevalent in our society and that contribute to weight gain and obesity. Since preventing obesity is important, a pragmatic approach adding sleep hygiene advice to encouragement towards a healthy diet and physical activity may help manage the obesity epidemic,” said Chaput.
It is recommended that adults get between seven and eight hours of nightly sleep.
The American Academy of Sleep Medicine (AASM) offers the following tips on how to get a good night’s sleep:
* Follow a consistent bedtime routine.
* Establish a relaxing setting at bedtime.
* Get a full night’s sleep every night.
* Avoid foods or drinks that contain caffeine, as well as any medicine that has a stimulant, prior to bedtime.
* Do not bring your worries to bed with you.
* Do not go to bed hungry, but don’t eat a big meal before bedtime either.
* Avoid any rigorous exercise within six hours of your bedtime.
* Make your bedroom quiet, dark and a little bit cool.
* Get up at the same time every morning.
Source:
aasmnet.org
American Academy of Sleep Medicine
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