Prioritize sleep! Dairy do-over! When making

voestalpine Nortrak
Volume 1 Issue
4
April 2017
Editor: Deb Butschler
Want to absorb more information? Prioritize sleep!
What happens when you add liquid to
A Path to
Wellness
one step at a time
an already-full cup? It overflows. If you
want to add more, you have to pour
some out. Your brain appears to work in
a similar fashion…while you sleep. In a
recent study, researchers found that at
night, the brain shrinks some of the connections between brain cells (called synapses) that have grown during the day.
This “selective forgetting” is thought to
make room for new information and
skills. Other research has shown that
memories and learning get consolidated
during sleep. It appears, then, that while
you’re sawing logs, your brain saves
what’s useful and discards the rest. (Is it
any surprise that
brains are…smart?) Whether you’re pursuing a Ph.D., learning a new computer
program, or just trying to remember
where you put your keys, keep your mind
sharp and receptive by taking sleep seriously. If you don’t get enough Zs, you’ve
probably gotten the “sleep hygiene” talk
from your doctor, or read it here, but it
bears repeating: Keep consistent sleep/
wake times, get plenty of natural light
during the day (especially in the morning), and give your electronic devices a
“bedtime” that’s at least an hour before
yours. Daily exercise (not close to bedtime) and minimizing caffeine and alcohol can also help you get sufficient shuteye.
Dairy do-over! When making substitutes, think nutritious
and delicious.
If you love the creamy texture of milk, cheese, or ice cream but experience digestive distress
when you eat these foods, you’re not alone. Some 65 percent of people have trouble digesting
lactose, a sugar in dairy products, after infancy. If you’re among them, be sure you’re getting
sufficient calcium (think leafy greens, broccoli, and fortified nut milks) and protein (from lentils
and beans, fish, lean meat, and nuts). And when making substitutions for dairy products, look for
options that are nutritious and minimally processed. “Just because a product is non-dairy doesn’t
mean it’s nutritious,” Cleveland Clinic nutritionist Amy Gannon, R.D. “Always check the nutrition
label and ingredients list to see what you’re getting.” These substitutes for your favorite dairy
products will please your palate and support your health:
Milk. Choose plain, unsweetened almond, cashew, or soy milk. “Each has a different nutritional
profile,” says Gannon. Almond milk, for instance is low in calories but also low in protein, while
soy milk is higher in both calories and protein. Remember to shake before you pour.
Cheese. Instead of cheese or cream cheese on sandwiches, try creamy avocado. In salads, swap
crumbled cheese for nuts. Read the labels on packaged cheese substitutes carefully, says Gannon. “A vegan cheese substitute made with almonds and miso is a great substitute, but some
products have palm or soy oil as the first ingredient and contain high levels of saturated fat.”
Butter. Whether you’re sautéeing vegetables, baking muffins, or making popcorn, olive oil is a
delicious, nutritious oil to choose — just don’t use too high of a heat when cooking.
Ice cream. Vegan ice creams abound in the freezer aisle, but they’re usually high in added sugar
and often high in saturated fat. “Instead, try frozen fruit blended with a non-dairy yogurt, tofu,
or non-dairy milk,” says Gannon.
Yogurt. Check non-dairy yogurts for sugar and other additives. “Choose plain yogurts and add
your own toppings,” says Gannon.
Cream or half & half. For coffee or tea, use nondairy milk (add a dash of cinnamon or vanilla
extract for flavor). If you’re cooking, mix non-dairy milk with silken tofu or plain-nondairy yogurt
— experiment to get the right consistency.
Healthy Lifestyles
An ocean of flavor: Our Sea Scallops
with Minty Pea Puree are simple,
elegant, and delicious!
Alere Wellbeing
(866-784-8454) or 1.866.quit.4.life
www.freeclear.com
Who doesn’t love “surf and turf”? We’ve taken that concept to a whole new level. Our Scallops with Minty Pea
Puree combines treasures from land and sea, and the result is a dish that’s as elegant as it is simple, and as flavorful as it is nourishing. Fresh scallops, with their velvety texture and umami flavor, form the base of this dish.
The pea purée, with a sublime combination of peas, mint, shallots, and lemon zest, is the perfect partner, offering natural sweetness and tang that dances on the tongue. If you’re a fan of protein, B vitamins, and phytonutrients, you’ve hit the jackpot with this dish, but your taste buds will be the biggest winners. Quick to prepare, nutritious, and delicious, this dish will please a crowd or make a perfect dinner for two.
Seared Sea Scallops with Minty Pea Puree
Developed by Sara Quessenberry for Cleveland Clinic Wellness
Yield: 4 servings
Ingredients:
2 tablespoons extra virgin olive oil
2 shallots, chopped
10 ounces frozen peas
1/4 plus 1/8 teaspoon kosher salt
8 leaves fresh mint
1/2 teaspoon grated lemon zest
1/4 teaspoon freshly ground black pepper
12 ounces medium-large sea scallops
Instructions:
In a medium saucepan, heat 1 tablespoon of the oil over medium-high heat. Add the shallots
and cook, stirring often, 3 to 5 minutes, until very tender. Add 1/3 cup water and 1/4 teaspoon
of the salt and bring to a boil. Stir in the peas, cover tightly, and cook 2 to 3 minutes, until
the peas are heated through. Pour the mixture into a food processor or blender. Add the
mint, lemon zest, and 1/8 teaspoon of the pepper. Puree until smooth.
Pat the scallops dry with a paper towel. Season them with the remaining 1/8 teaspoon salt and
1/8 teaspoon pepper. In a medium skillet, heat the remaining tablespoon oil over mediumhigh heat. Add the scallops and cook 3 to 4 minutes, until the undersides are golden brown.
Turn them and cook for 1 to 2 minutes more, until opaque throughout. Serve with the pea puree.
Nutritional facts per serving:
211 calories,
8.3 g total fat,
1.1 g saturated fat,
23.5 g protein,
10 g carbohydrate,
3.3 g dietary fiber,
3.6 g sugar,
0 g added sugar,
45.1 mg cholesterol,
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