Sheila Kealey

Minted Orzo Salad with Artichokes and Chickpeas

Though I’m not usually fond of pasta salads, this one is an exception. Flavored with fresh herbs, lemon, and garlic, this is a healthy light meal or side dish for summer.

Ingredients

2 cups vegetable or chicken broth
2 cups water
1.5 cups uncooked orzo (rice-shaped pasta – you can use another small pasta shape)
2 cups cooked chickpeas (one 19-oz can chickpeas, drained)
1 15-oz can artichoke hearts (in water), drained and chopped
1/2 cup crumbled light feta cheese (or more, to taste)
3/4 cup chopped green onion
1/4 cup fresh mint leaves, finely chopped
1/4 cup parsley or dill, finely chopped
Freshly ground pepper

Vinaigrette

3 tbsp. fresh lemon juice
1.5 tbsp. extra-virgin olive oil
1/2 tsp. salt
1/4 tsp. sugar
2 cloves garlic, chopped or pressed

Directions

Cook orzo in broth and water until tender. Drain and set aside to let cool.
Combine chickpeas, artichokes, feta, green onion, and fresh herbs in a large bowl.
In a small jar or measuring cup, combine vinaigrette ingredients and whisk until combined.
Add orzo and dressing to chickpea-artichoke mixture and toss gently to coat.

Serve at room temperature or chilled.

Makes 6 Servings.

Nutrition Notes

Artichokes are a good source of vitamin C, potassium, folate, and fiber (1/2 cup contains 6 g fiber and only 25 calories). They also contain the flavonoid silymarin, an antioxidant being studied for cancer prevention potential.
Chickpeas are a great source of fiber and protein and B-vitamins. They are also rich in important minerals, including iron, phosphorous, magnesium, manganese, potassium, copper, calcium, and zinc.
Garlic contains many protective compounds that are being studied for their disease-fighting effects.
Fresh parsley is a good source of vitamin C, and also provides beta-carotene and lutein (another carotenoid)and natural plant compounds (flavonoids and limonene) that may have disease-fighting properties.

Nutrition per Serving

345 calories
14 g protein
58 g carbohydrates
6 g fat (.4 g sat)
0 mg cholesterol
8 g fiber
550 mg sodium
370 mg potassium
Calcium: 6% DV
Magnesium: 14% DV
Iron: 20% DV

You’ll find more healthy recipes here.
Yum

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This Week in Food, Health, and Fitness

This week, read about how we overestimate exercise intensity, 70 year olds getting fit playing soccer, the accuracy of activity trackers, red meat and breast cancer risk, and more.

It’s Never Too Late to Get Fit or Play Games

Though some may think that the intensity, speed, turns, agility, and skills needed for soccer are the realm of the young (or retired football players), a series of new studies showed how this great game can benefit older people. Researchers at the Copenhagen Centre for Team Sport and Health showed that playing football (soccer) twice a week markedly improved fitness and health in untrained elderly men. After only 4 months, the men improved their VO2 max, muscle function, and bone mineral density. Researchers compared the football training group to a strength training group and an inactive control group. Though the strength training group showed some benefits, football was superior to strength training for improvements in aerobic fitness, muscle function, and bone density. (Scandinavian Journal of Medicine & Science in Sports).

Overestimating How Hard We Exercise

People aren’t very good judges exercise intensity, according to a new study, with most people underestimating moderate and vigorous activity (i.e., they don’t exercise hard enough). Exercising at higher intensities (that make you breathe hard and break a sweat) has greater health benefits, and this is reflected in federal guidelines for physical activity (about 150 minutes moderate-vigorous activity/week – see US guidelines here and Canadian guidelines here).

When asked to walk at a moderate-intensity pace (after reviewing the guidelines), York University researchers showed that only 25% of study volunteers reached a moderate intensity level. These results are concerning, since only 15 to 20% of Americans and Canadians report meeting the physical activity guidelines (and this new study suggests that this percentage is likely much lower). (PLOS One, May 2014).

What is moderate or vigorous activity? Your heart rate should be about 64-76% of your maximum for moderate activity (you can talk but not sing; walking like you’re trying to catch a bus or getting indoors out of the rain), and between 77-90% for vigorous activity (you’re breathing so hard you can say a few words, but not sentences).
Is vigorous activity safe for everyone? Seems the benefits outweigh the risks, likely even for older people and cardiac patients , as Alex Hutchinson explains.

Of course, it’s important to remember that ANY exercise you do, even below moderate levels, is good for your health!

How Accurate Are Fitness Band Activity Trackers?

Fitness bands/activity monitors are small gadgets that monitor your activity. Though previously only used by researchers, these trackers are becoming popular and motivating tools for anyone to track how much they move (or don’t move!). (I tested a fitbit for a research study I was involved with, and was impressed with the ease of use and feedback . . . desk jobs make us sit a lot!). Researchers from Iowa State University tested the accuracy of 8 popular models: they found that most of the trackers provided reasonably accurate estimates (within 10 to 15 percent) of calories burned, with the BodyMedia FIT and Fitbit leading the rankings. (Medicine & Science in Sports & Exercise).

One benefit of trackers is that they are easy to wear (they fit in a pocket or around your wrist), so you can wear them all day and get a good snapshot of your daily activity (including intensity level) and sedentary behavior. If you want immediate feedback during an exercise session, however, a heart-rate monitor might be a better choice.
If you’re curious about activity monitors, this expert provides a pretty good review of the fitbit flex. And for Apple fans, it looks like an Iwatch health tracker is coming out soon.

Red Meat May Raise Breast Cancer Risk

A new study by Harvard University researchers links red meat intake to breast cancer risk. Compared to women who ate one serving of red meat a week, those who ate 1.5 servings/day had a 22% higher risk of breast cancer (and each additional daily serving increased risk by another 13%). The study used data from the Women’s Health Study, following 89,000 women for over 20 years. These results add weight to current guidelines to limit red and processed meat to reduce cancer risk. Researchers also found that replacing a red meat with other dietary sources of protein (fish, legumes, nuts and poultry) lowered breast cancer risk by 14 %. (British Medical Journal, June 2014).

RECIPE – Mediterranean Frittata. Looking for more protein for breakfast? Try this frittata. It’s delicious hot or cold, and leftovers make a great snack, lunch, or supper. This is a very nutritious dish that is low in calories, and rich in vegetables and good quality protein.

Baked Mediterranean Frittata

Enjoy this frittata as a healthy breakfast, lunch, or supper. It’s delicious hot or cold, and leftovers make a great lunch or snack. This is a very nutritious dish that is rich in vegetables and good quality protein from the eggs and cottage cheese, and relatively low in calories.

Ingredients

1 tbsp. olive oil
1 small red onion, chopped (about 1.5 cups)
2 cloves garlic, chopped or pressed
1 large red bell pepper, chopped (about 2 cups)
1 cup sliced mushrooms
6 cups fresh baby spinach or other leafy green
4 large eggs + 1 cup egg whites (or you can just use 8 eggs total)
1/3 cup whole wheat flour
1/2 tsp. baking powder
1 tsp. Dijon mustard
1/2 tsp. red pepper flakes
1 cup 1% cottage cheese
1 cup crumbled light feta cheese

Directions

Preheat oven to 350 F.
Heat olive oil in a 10 – 12 inch cast-iron pan. Saute the onion and garlic. Add red pepper, sliced mushrooms, and spinach, and cook until soft. Turn off heat.
In a large mixing bowl, mix eggs and egg whites with a whisk or fork. Stir in the flour, baking powder, Dijon mustard, red pepper flakes, cottage cheese, and feta cheese.
Pour the egg mixture into the cast-iron pan. Bake for about 25 minutes until golden brown and the center is set.
Remove for oven and let stand for 10-15 minutes. Cut into slices and serve.

No Cast Iron Pan, No problem! You can also bake this dish in an 8 x 10 (of 11 inch) pyrex dish or 2 pyrex pie plates. After step 3, add the sauteed vegetables to the egg mixture in the large bowl. Pour into pyrex dish that has been coated with olive oil, and bake (it will take longer – about 40-55 minutes depending on the dish you choose).

frittata ingredients in pan — Look at all this goodness! Allow the greens to cook down before adding the egg. (I used green Swiss Chard in this version).

Variations

Feel free to vary the vegetables, or substitute another leafy green for the baby spinach
If you’re not concerned about extra calories and fat, use 4 eggs in place of egg whites and full fat feta and cottage cheeses (but this light version is rich-tasting and flavourful)
Fresh herbs (e.g., basil, oregano, rosemary) would be very good in this dish
Garnish with fresh chives

Nutrition Notes

Spinach, like other dark leafy greens, is a nutrition powerhouse, rich in vitamins A and C, folic acid, fiber, magnesium, can carotenoids.
Red peppers are exceptionally rich in vitamin C (one medium red pepper has twice as much vitamin C as an orange)
Mushrooms are rich in dietary fiber associated with cholesterol-lowering (chitin) and heart health (beta-glucan), and antioxidants
Onions are rich sources of protective phytochemicals, including sulfur compounds and the flavonoid quercetin. Sulfur compounds, which give onions their pungent taste and smell, are thought to help cells detoxify potential carcinogens. Quercetin is associated with reduced chronic inflammation that can trigger heart disease and some cancers.

Yield: Makes EIGHT Servings.

Nutrition Per Serving

155 calories
15 g protein
10 g carbohydrate
7 g fat (2.3 g sat fat)
99 mg cholesterol
2 g fiber
825 mg sodium
205 mg calcium
345 mg potassium
vitamin C: 86% RDI

You’ll find more healthy recipes here.

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This Week in Food, Health, and Fitness

This week, read why physical activity should be fun, a new ranking of powerhouse veggies, why max speed workouts are important, how to spot a fad diet, and more.

Framing physical activity as fun influences subsequent snacking. For people wanting to lose weight, adding physical activity doesn’t always shed extra pounds. Research suggests that many individuals overestimate the calories burned in activity, and reward themselves with too many calories.

A series of studies showed that when people interpret their physical activity as “fun,’ they tend to eat less and make healthier food choices after. In the first study, two groups walked 1 mile, but one group was told to monitor their exertion, while the other group was told to walk for pleasure. Researchers found that the group monitoring their exertion had a less positive mood and chose unhealthier foods after. Two follow-up experiments revealed the same pattern. Take home messages? It’s always a good idea to keep exercise fun (you’re more likely to do it), and if weight loss is your goal, don’t overcompensate for exercise with too many calories. (Marketing Letters, May 2014)

Powerhouse Fruits and Vegetables Ranked. What foods are most associated with reducing chronic disease? This study ranks fruits and vegetables on the basis of 17 nutrients of public health importance (ie, potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K).

Here are the top 10 and their nutrient density score:

Watercress (100.00)
Chinese cabbage (91.99)
Chard (89.27)
Beet green (87.08)
Spinach (86.43)
Chicory (73.36)
Leaf lettuce (70.73)
Parsley (65.59)
Romaine lettuce (63.48)
Collard green (62.49)

Notice all the leafy greens! In case you’re wondering, kale ranked 15th. Although this list is an opportunity for lesser-known vegetables to shine, eating more vegetables, and a wide variety remains important for health. Watercress may be a new one for some of you – so here are some good looking recipes. (Preventing Chronic Disease, June 2014).

Why Max Speed Workouts Are Important for Endurance Athletes. Great article that explains why working on top speed isn’t only for sprinters. (Runners World)

10 Easy Ways to Spot a Fad Diet. Great checklist by Tim Crowe. (Thinking Nutrition).

Inspiring Story. From overweight smoker to 2h16m marathon runner, 40-year-old Steve Way qualifies for Commonwealth Games. (The Guardian)

Good News for XC Ski Fans! World Cup skiing comes to Canada. Tour de Canada 2016 will feature 8 World Cup races, with stages in Gatineau, Montreal, Quebec City, Canmore, and Lake Louise.

Healthy or Hype? Veggie Chips. Do you think these healthy sounding chips are more nutritious than regular chips? Find out.

SEASONAL RECIPE: Sesame Noodles with Asparagus – if you’re not an asparagus fan (or it’s not in season) – this is also great with other veggies!

See more Weeks in Food, Health, and Fitness

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Ingredients

Vinaigrette

Directions

Nutrition Notes

Nutrition per Serving

Other links of interest this week:

Ingredients

Directions

Variations

Nutrition Notes

Nutrition Per Serving