IN OUR LEISURE
HEALTHY
eats
why breAkfAst mAtters
I
f you’re trying to lose weight, make sure you eat breakfast. Upstate registered dietitian Terry Podolak explains why: ●
You need to “break” the “fast” by refueling after a good night’s sleep, ideally with a meal containing protein, fiber and fat. This will help keep you satisfied for four or more hours.
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Studies show that people who skip breakfast are likely to become overhungry, and then overeat as the day goes on.
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Your metabolism can be altered when you go for longer periods without food.
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More body fat accumulates when you eat fewer large meals than when you eat smaller more frequent meals.
You may not be hungry when you first wake up, but that is OK. Work at being mindful of when hunger kicks in — likely by mid-morning —and have healthy foods at the ready. Some ideas: whole grain toast with peanut butter, yogurt topped with nuts or fruit, quick breads with nuts, seeds or berries, or eggs paired with some fruit. ●
This is excerpted from “Healthy Eats” on Upstate’s weekly radio program, “HealthLink on Air,” heard at 9 p.m. Sundays on WRVO Public Media.
Roasted Delicata Squash with Mushrooms and Thyme elicata squash stars in this wintry dish, which is equally happy in a supporting role next to meat or stealing the show as a vegetarian centerpiece. This gourd is called delicata because its skin is delicate enough to eat without peeling.
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Ingredients 1 pound fresh delicata squash
1 tablespoon minced thyme
10 ounces crimini mushrooms
½ teaspoon kosher salt
3 tablespoons olive oil
¼ teaspoon ground black pepper
2 teaspoons minced garlic cloves
Preparation
Preheat oven to 350 degrees F. Wash delicata squash. Cut squash in half lengthwise, scoop out seeds and discard. Slice ½ inch thick and place in a bowl. Remove stems from mushrooms and place caps in a bowl. Divide into each bowl olive oil, garlic, salt and pepper. Place the squash on the pan and the mushrooms on another pan. Roast in the oven until tender, about 10 to 15 minutes. When cooked through, combine vegetables and toss with fresh thyme leaves.
Nutritional information, per serving 93 calories 1.7 grams protein 7.5 grams carbohydrates
7 grams total fat 200 milligrams sodium 1 gram saturated fat 2 grams fiber 0 milligrams cholesterol
RECIPE FROM MORRISON HEALTHCARE, FOOD SERVICE PROVIDER FOR UPSTATE MEDICAL UNIVERSITY.
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U P S TAT E H E A LT H
winter 2014
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