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– Friday, April 21, 2017
Page 14
The Nutritionist Corner
Health Effects of Protein
By Anna Tourkakis,
eveloping countries have
problems with malnutri-
tion, due to insufficient pro-
tein in their diets.In the United
States, getting enough protein
is rarely a problem. Most Amer-
icans consume substantially
more than the Recommend-
ed Dietary Allowance (RDA);
these recommended amounts
are the average daily require-
ments for healthy people. All
animal foods and their prod-
ucts, and plant foods such as
dry beans, peas, soybeans, nuts
and seeds are considered pro-
tein sources.
Too much of a good thing
Eating too much protein has
no benefit. Contrary to popu-
lar belief, consuming more pro-
teinwill not result inbiggermus-
cles, strongerbonesor increased
immunity. Similar to carbohy-
drates and fats, protein is an en-
ergy-yielding nutrient. Such nu-
trients furnish calories the body
needs to carry out its functions.
If toomany calories are taken in,
the extra protein is not stored
as protein but rather is convert-
ed to and stored as fat.All excess
calories, regardless of the source
-- carbohydrate, fat or protein --
are stored as fat.
Consuming high amounts
of protein can be bad for your
health, especially if you eat a lot
of high-fat animal proteins, such
as hamburgers and cheese, and
few plant proteins. High-fat an-
imal foods contain significant
amounts of saturated fat, which
raises your level of blood cho-
lesterol and increases your risk
of heart disease. Another nega-
high protein, high-fat foods is
weight gain, from simply con-
suming toomany calories.
Go for balance
peas, soybeans, nuts and seeds)
are a healthier choice. For the
most part, they contain less fat
and more fiber- although nuts
and seeds can be high in fat, it is
thehealthykind. Plant foodsalso
contain no cholesterol and are
DietaryGuidelines forAmericans
recommend that the average
person consume five and a half
ounces of pro-
tein foods dai-
ly. This intake is
based on the premise that indi-
viduals consume protein from
both animal and plant sources.
Balance your protein sources
andmakemealshealthier. Sever-
al times a week make plant pro-
and use animal-based protein in
small quantities to embellish. In-
steadofmacaroni andcheesetry
or bean dip spread your sand-
wichfilling inplaceofdelimeats;
when dining out order a com-
plete main dish such as chicken
broccoli and ziti.
Protein is certainly vital for
proper growth and keeping our
bodies ingoodworking form.To
obtain thebenefits of this essen-
tial nutrient and minimize dam-
tein harmony on your platewith
bothleananimal andplant foods
choices.See recipe – Warm Can-
nellini Saladwith Prosciutto.
Learn more about proteins;
BringEatingFromWithin toyour
workplace! Contact me to learn
more about my corporate well-
ness programs.
Anna Tourkakis is a nutritionist, author and founder of Eating
FromWithin Nutrition. She provides nutrition advisory services
and healthy eating programs to companies and individuals to help
clients manage health conditions and maintain healthy eating
lifestyles.Anna can be reached at
T. 781 334-8752;
• Recipe
Warm Cannellini Salad with Prosciutto
Serves: 6
havemade this recipe for par-
ties and cooking demonstra-
tions and it’s always a success.
The prosciutto really takes the
beans to newheight. Great sal-
ad for a brown bag lunch.
4 to 6 slices prosciutto
(3 to 4 oz.)
3 tablespoons Olive oil
3 cloves garlic, minced
2 tablespoons lemon
1 tablespoon snipped
4 cups f resh arugu-
la, bite size or mixed
1 -19 oz. can cannel-
lini beans (white kid-
ney beans), rinsed and
1/8-teaspoon salt
Preheat oven to 375 degrees.
er on a large baking sheet. Bake
for about 25 minutes (until you
become familiar with the pro-
cess, keep checking on the pro-
it appears crispy (do not move
prosciutto during baking). Re-
move from oven. Crumble with
hands when cool. Set aside.
In a small saucepan heat oil
over medium heat. Add gar-
lic and cook oil until it begins to
brown. Remove from heat. Stir
in lemon juice, sage, and salt,
set aside.
Arrange arugula on serving
platter and top with beans then
prosciutto. Drizzle with warm
dressing. Serve immediately.
Tip: make prosciutto crispy on
the stovetop by placing it in a skil-
let in a single layer and cook on
mediumheat until crispy. Remove
from skillet and let cool. Crumble
Warm Cannellini Salad with
~Letter to the Editor~
Vote“Yes”onArticle24, For theRailTrail
Selectmen to execute a lease with
theMBTA for thepurpose of estab-
sides to a Yes vote.It does not bind
the Selectmen to sign the lease.It
anyTown funds for the Rail Trail.
Why now?A Yes vote is neces-
sary to prove theTown’s“readiness
factor” to receive the over $7 mil-
lion construction funding set aside
for the Trail from the MA Dept. of
Transportation (MassDOT).A Yes
vote will send a strongmessage to
the Selectmen that the Town’s cit-
izens are in favor of the Rail Trail.A
Yes vote will help us solicit funds
from the Commonwealth, private
sources, and grant-making entities
for the purpose of completing the
final design.
Put simply, a Yes vote advances
Lynnfield on the path towards re-
ceiving an asset worth more than
$13 million that will serve all resi-
dents of all ages and abilities, four
seasons a year.To put this in per-
spective, more than $530,000 has
been invested in the Trail to date –
all funded by the Commonwealth
at no cost to Lynnfield.The Rail Trail
is on the MassDOT project list to
receive over $7 millionto cover all
construction costs.And the MBTA
is ready to lease Lynnfield the Rail
corridor at no cost.The “market”
value of the 2.5 mile Rail corridor
likely exceeds $6 million, which is
the amount of money the town of
Natick is paying to buy its 2.5 mile
rail corridor from privately owned
tune of getting this asset for free
from theMBTA.
What does a No vote mean?The
$13 million in assets ($7 million
construction costs plus $6 million
rail corridor) the Town would oth-
erwise receive for free may be lost
- forever.The MassDOT may decide
marked Trail construction funds to
another city or town that wants a
trail.Andyes, therearemanymunic-
money isause itor lose itoption for
our Town.If our Town does not use
it for theTrail, thenthemoney is lost
to the Town.The Town cannot use
the $7 million for other Town proj-
ects.The only specifieduse of these
Further, iftheTrail fundingislost, the
MBTA which owns the rail corridor
willmost likelyfindanother user for
its property.There are many far less
attractive uses for abandoned rail
beds (gas lines, high voltage util-
ities, even new railways) and the
MBTAwill surelymove to capitalize
on this asset.
drenand residentswill continue to
beatriskof injuryordeathpursuing
recreation activities on our Town
roads and sidewalks vulnerable to
Lynnfield will not take its rightful
place among thebest towns in the
Commonwealth (AAA Credit rat-
values, lowest crime, etc.) virtually
all of which already have Rail Trails.
Without your “Yes” vote on Ar-
ticle 24th, our residents – and the
Town as a whole – have so much
to lose.This is a once-in-a-lifetime
opportunity for Lynnfield.I encour-
age you to vote “Yes” for the Rail
Trail on April 24th.Send a strong
message to our Selectmen and to
the Commonwealth of Massachu-
setts that the Town wants the Rail
Trail tomoveforward.Thankyoufor
your support.
Grey Lane, Lynnfield