Eat Drink and Be Merry

Here is the complete version of my latest article in So Fit Magazine.  It focuses on mindful eating during the holidays.  I hope you can find some of my quick tips useful this holiday season!

EAT, DRINK AND BE MERRY

Mindful Eating During the Holidays

                The holidays are just around the corner.  It’s time for that annual office party or fun family gathering.  Hungry for some spiced cider, gingerbread cookies, or cornbread stuffing?  Not so fast!  It’s time to take a moment to remind yourself that the holidays aren’t an excuse to over-eat and forget all about the healthy eating habits induced by summertime farmer’s markets and long bike rides.  Mindful eating is building self-awareness around your hunger and satiety clues.  Every day and especially during the holidays, you want to stay in touch with how you feel and how the food tastes as you eat it.

                Holiday season often means “feasting” season to most people.  Occasional treats won’t harm your overall health but limiting your indulgences will reap mental and physical health benefits.  Here are some tips to help you eat mindfully during the holidays. 

·         At holiday gatherings choose foods that you really like and ENJOY them rather than deprive yourself of them.  Deprivation could backfire and cause you to eat a larger portion later.  And you don’t have to try everything offered.  Scan the selections and pick your favorites but watch your portions!  Don’t forget to downsize your dinner ware by using a salad plate (7”-9” in diameter) instead of a large dinner plate (10” – 12” in diameter) this helps minimize the amount of food you scoop up! 

·         Be a social butterfly!  Socialize throughout the event but don’t stand too close to the appetizer table.  Instead take a smaller portion, find a comfy spot to stop and chat then if you are still hungry, go back and grab another small portion.  We’ve all heard of the saying “Out of sight – out of mind.” So too often party-goers find themselves grazing all night just because they parked themselves at the counter with the chips and dip.  They truly weren’t hungry but since the food was in eye’s sight, they continued to snack, mindlessly.  Also can’t you eat chips and dips any time of the year?  During the holidays aim for the treats that you crave annually – Mom’s homemade apple pie perhaps?  This way you won’t feel deprived.

·         Stay hydrated…with water.  If alcohol is a factor choose drinks that are lower in calories such as light beers, wine, champagne and single shots of liquor with club or diet soda and fruit.  These drinks typically set you back 100-150 calories per drink.  Enjoy a couple but drink a glass of water in between each alcoholic beverage or sugar-sweetened non-alcoholic beverage– your waistline will thank you.

·         Have a game plan before you even get to the party.  Remind yourself that you would much rather enjoy inviting conversations over a tight belt buckle.  If you are allowing yourself one cookie and one slice of pumpkin pie, stick to the plan.  There will always be another opportunity at another gathering to enjoy the brownies and the cheesecake. 

·         If you are throwing a holiday get-together, instead of keeping snacks on every table, place games, activities and photo albums for your guests’ enjoyment.  

Fiber Facts

BENEFITS OF FIBER

NATURAL FIBER, ESPECIALLY FROM FRUITS AND VEGETABLES, SATISFY HUNGER AND HELP TO KEEP YOU FULLER LONGER WITHOUT TOO MANY CALORIES.

PREVENTS CERTAIN DISEASES:

• Heart disease. Evidence is now growing to support the notion that foods containing soluble fiber (such as oats, rye barley, and beans) can have a positive influence on cholesterol, triglycerides, and other particles in the blood that affect the development of heart disease. Some fruits and vegetables (such as citrus fruits and carrots) have been shown to have the same effect.
• Cancer. The passage of food through the body is speeded up when fiber is eaten. Some experts believe this may prevent harmful substances found in some foods from affecting the colon and may protect against colon cancer.  Other types of cancer that are linked with over-nutrition and may be prevented by a fiber-rich diet include breast cancer, ovarian cancer, and uterine cancer.
• Diabetes. Adding fiber to the diet helps regulate blood sugar levels, which is important in avoiding diabetes. In addition, some people with diabetes can achieve a significant reduction in their blood sugar levels and may find they can reduce their medication.
• Diverticular disease. Diverticular disease is a condition in which small pouches, called diverticula, develop in the wall of the colon. In a small percentage of people, these diverticula become inflamed or infected, a condition known as diverticulitis. Diverticular disease can cause pain, diarrhea, constipation, and other problems.
• Gallstones and kidney stones. Rapid digestion leads to a rapid release of glucose (sugar) into the bloodstream. To cope with this, the body has to release large amounts of insulin into the bloodstream, and this can make a person more likely to develop gallstones and kidney stones (in addition to diabetes and high cholesterol).

SOLUBLE FIBER VS. INSOLUBLE FIBER:

SOLUBLE FIBER:

-      Forms a gel when mixed with liquids and binds with fatty acids to prolong stomach emptying time so sugar is released and absorbed more slowly.  This helps to lower LDL (low density lipoproteins) which is the bad cholesterol and also regulates blood sugar.

-      Natural food sources – oat and oat bran, dried beans and peas, nuts, barley, flax seed, psyllium husk, fruits like oranges and apples, and vegetables such as carrots

 

INSOLUBLE FIBER:

-      Passes through our intestines largely intact and moves the bulk which controls and balances pH (acidity) in the intestines which prevents colon cancer and helps to prevent constipation and removes toxic waste through the colon in less time.

-      Natural food sources – dark leafy green vegetables and root vegetable skins and other vegetables like green beans, fruit skins, whole wheat, corn bran, seeds and nuts

AIM FOR 25-35 GRAMS OF DIETARY FIBER EACH DAY.

Recommendations for fiber intake

The average American's daily intake of fiber is about 5 to 14 grams per day. The current recommendations from the National Academy of Sciences, Institute of Medicine are to achieve an adequate intake (AI) of fiber based on your gender and age. The AI is expected to meet or exceed the average amount needed to maintain a defined nutritional state or criterion of adequacy in essentially all members of a specific healthy population.

AI Fiber Intake for Men

Age	Fiber grams/day
19 to 30 years	38 g/d
31 to 50 years	38 g/d
51 to 70 years	30 g/d
70+ years	30 g/d

 

AI Fiber Intake for Women

Age	Fiber grams/day
19 to 30 years	25 g/d
31 to 50 years	25 g/d
51 to 70 years	21 g/d
70+ years	21 g/d

Let the CHIPS Fall

HAPPY THANKSGIVING!  Below are some easy, healthy and tasty appetizers to enjoy this holiday season.  Kale chips are a delicious and nutritious addition to any sandwich or appetizer spread. 

Kale is one of the healthiest vegetables around. Kale is an excellent source of vitamins A, K and C and good sources of manganese, copper, tryptophan, fiber, calcium, vitamin B6, potassium, iron, magnesium, vitamin E, omega-3 fatty acids, riboflavin, thiamin, niacin, protein, folate, and phosphorus. 

Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits.
 
Kale is now recognized as providing comprehensive support for the body's detoxification system. New research has shown that the ITCs made from kale's glucosinolates can help regulate detox at a genetic level.

Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.   

KALE CHIPS

Ingredients

• 1 bunch kale
• 1 tablespoon olive oil
• 1 teaspoon seasoned salt

Directions

1. Preheat an oven to 350 degrees F (175 degrees C). Line a non-insulated cookie sheet with parchment paper.
2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
3. Bake until the edges brown but are not burnt, 10 to 15 minutes.

OR……

Ingredients

• 1 bunch kale, washed and dried well
• 1 tablespoon olive oil
• Kosher salt and freshly ground black pepper
• 1 teaspoon brown sugar

Directions

Preheat oven to 300 degrees F.

Tear the leaves off the center rib of the kale and tear into large pieces. Place leaves in a large bowl and drizzle with olive oil and toss until completely coated.

Divide kale between 2 baking sheets lined with parchment. Arrange in a single layer and sprinkle with salt and pepper. Place in the oven and bake for 25 minutes, or until crisp. Place in a serving bowl and sprinkle with brown sugar.

Cook's Note: Be sure to place the kale in one layer on the sheet tray. Overcrowding will steam the kale rather than crisp it.

Per Serving: Calories: 166; Fat: 8g (Saturated Fat: 1g); Protein: 6.5g; Carbohydrates: 22g; Sugar: 1g; Fiber: 4g; Cholesterol: 0mg; Sodium: 207mg

Sweet Potato Chips With Black Olive Tapenade

Just in time for holiday parties!
Makes 40-50 appetizers

Ingredients:
2 medium sweet potatoes, unpeeled
1/4 cup olive oil, divided
1 cup pitted black olives
3 scallions
1/4 cup oil-packed sun-dried tomatoes, drained (4-6 pieces)

Nonstick cooking spray
Kosher salt and freshly ground black pepper

The Ingredients: Olives, Sweet Potatoes, Olive Oil, Sun-Dried Tomatoes and Scallions

Sweet Potato
This root veggie is bursting with flavor, color and nutrients like fiber, beta-carotene, vitamin C and lycopene. Turning them into baked chips is virtually effortless, and the chips have less fat and sodium than the bagged (and fried) version.

Olive Oil
This heart-healthy ingredient does double duty. A light drizzle gives the chips crunch and it helps bring the flavors of the tapenade together. If you have a nice bottle of more flavorful extra-virgin oil in your kitchen, this is a good time to use it.

Black Olives Olives are a pleasing combination of tender, plump and salty. We used a combination of pungent kalamatas along with mellow and sturdy canned black olives. Look for high-quality olives in cans or jars or check out the olive bar at your local gourmet shop or grocery store.

Scallions
Scallions add freshness, color and a hint of onion flavor to the tapanade. If you can get them fresh at the farmers’ market, you’ll taste the difference. Reserve a piece of one and finely chop for a garnish.

Sundried Tomatoes Add a touch of natural sweetness with chewy sun-dried tomatoes. Buy them packed in oil or try marinating your own.

Directions:
Preheat oven to 400-degrees F and spray two large baking sheets with nonstick cooking spray. Thinly slice* sweet potatoes and lay out pieces in a single layer on the sheets. Using a silicone brush, coat each slice of sweet potato with olive oil (you’ll use about 1 tablespoon). Season with salt and pepper and bake for 10-12 minutes per side or until golden (keep an eye on them to prevent burning). Remove from oven and set aside to cool.

To prepare the tapenade, place olives, scallions, sundried tomatoes and remaining oil in a food processor fitted with a steel blade. Season with 1/4 teaspoon salt and 1/4 teaspoon black pepper and pulse until well combined, but still slightly chunky. Top each piece of sweet potato with tapenade and serve.

*Tip – use a hand-held mandoline to make easy, even slices.

Nutrition Info (per piece):
Calories: 23 calories
Total Fat: 1 gram
Saturated Fat: 0 grams
Total Carbohydrate: 2 grams
Protein: 0.2 grams
Sodium: 30 milligrams
Cholesterol: 0 milligrams
 Fiber: 0.25 gram

 References: www.foodnetwork.com and www.whfoods.org

Quinoa

Quinoa

If you haven't tried quinoa, you are missing out. It is a recently rediscovered ancient "grain" once considered "the gold of the Incas." Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids.  In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Texture: When cooked, the inner part of the grain is soft, plump, and tender, while the "tail" is slightly crunchy and chewy.

Tastes Like: Before quinoa is cooked, it must be rinsed to remove the soapy saponin resin that coats the seed and imparts a bitter taste. Just put the raw quinoa in a colander and rinse with cool water. Cooked quinoa has a nutty, "earthy" flavor.

Nutritional Information: (1/4 cup uncooked) 159 calories, 2.47g fat, 9.76g carbs, 2.5g dietary fiber, 5.57g protein.

Nutrients: (Daily values are based on 1/4 cup uncooked.) Quinoa contains a high concentration of lysine, an essential amino acid usually found in low concentrations in other grains, such as rice. "Quinoa also contains a high concentration of the amino acids cystine and methionine, which are usually low in beans. Protein content of quinoa is 12 to18 percent. A 4-ounce serving will provide a child's protein needs for one day. Quinoa is also a good food source of calcium, manganese, vitamin E, heart-healthy B vitamins (thiamin, riboflavin, niacin, and vitamin B6) and insoluble fiber. Additionally, quinoa is a source of omega-3 fatty acids, and it is considered high in fat compared with other grains. Finally, it has some powerful, important minerals, including 3.93mg of iron (almost 22 percent of daily value), 89mg of magnesium (also 22 percent of daily value), 314mg of potassium (9 percent of daily value), 0.348mg of copper (17.5 percent of daily value), and 1.4mg of zinc (almost 9.35 percent of daily value). Because of the high fat content, quinoa seeds should be stored in the refrigerator and used within one year of purchase.

Health Perks: Quinoa is considered a complete protein, because it contains all essential amino acids. Most grains are lacking in at least one amino acid. This makes it a good protein source for those on a vegetarian or vegan diet.

Best Served or Cooked With: Quinoa can be boiled into a savory pilaf or added to soups, stews, or casseroles as a more nutritious substitute for rice. It can also be eaten as a sweet breakfast cereal. Not only is quinoa delicious eaten as a hot grain, it can be a tasty addition to cold vegetable salads or bean/grain salads. Quinoa can also be ground into nutritious flour. It can be substituted in a recipe for rice, couscous, millet, barley, or any other grain.

For more information about quinoa, visit http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142

Vegetarian Quinoa Stuffing

This Thanksgiving, try a unique vegetarian quinoa stuffing recipe, with all the traditional stuffing herbs and flavors, this quinoa stuffing smells heavenly while roasting in the oven. Add some healthy whole grain protein to your vegetarian or vegan Thanksgiving menu with this quinoa stuffing. Be sure to use a vegan margarine instead of butter to make this recipe vegan.

Ingredients:

• 1 cup quinoa
• 2 1/2 cups vegetable broth
• 2 bay leaves
• 1 yellow onion, diced
• 1 rib celery, chopped
• 2 cloves garlic, minced
• 1/2 cup seitan, chopped small (optional)
• 1/2 cup sliced mushrooms
• 2 tbsp butter or vegan margarine
• 1 tsp thyme
• 1/2 tsp sage
• 1/2 tsp salt
• 1/4 tsp black pepper
• 6 slices dried or lightly toasted bread, cubed
• 1/2 cup chopped walnuts or pecans
• 1 1/2 - 2 cups vegetable broth

Preparation:

In a medium saucepan, simmer quinoa in 2 1/4 cups vegetable broth and bay leaves until done, about 15 minutes. Remove bay leaves. Pre-heat oven to 375 degrees.
In a large skillet, sautee onions, celery seitan and garlic in butter or vegan margarine until almost soft. Add mushrooms and heat a few more minutes, until onions are clear and mushrooms are soft.
Add thyme, sage, salt and pepper, stirring quickly just to lightly coat and toast the spices.
Reduce heat to low and add cubed bread and nuts, stirring to combine well. Add vegetable broth until bread is well moistened.
Add quinoa and gently toss to combine well.
Transfer to a casserole or baking dish, and bake at 375 degrees for 30-35 minutes. ENJOY!

Soy Joy

According to the Soyfoods Association, the U.S. market for soyfoods reached upwards of $4.5 billion in 2009!  The 2010 U.S. Dietary Guidelines recommend including more plant foods in the diet so this $$ could climb even higher!

Soy proteins are scientifically found to be heart healthy.  The FDA has even approved products that are low in fat, saturated fat, and cholesterol and contain at least 6.25 grams of soy protein to carry the claim that soy protein helps prevent coronary heart disease. 

Soy has a lot of great benefits, some of which include: isoflavones - the naturally occurring phytonutrients found almost exclusively in soy which are heart healthy, protein, fiber, folate, cholesterol free, calcium, and potassium.

Types of Soy:

Edamame - This is one of my favorite soy foods!  These sweet green pods make a great snack.  They are a good source of folate, protein, potassium, isoflavones, and choline and are low in calories.  1/2 cup of edamame provides 6-10 grams of protein depending on the brand. 

Natto: This product is made from small, fermented, cooked whole soybeans.  It has a thick, stringy texture and needs stirred before serving.  In Asian cultures, natto is served with rice at breakfast.  Natto is rich in isoflavones and fiber, as well as potassium, iron, calcium, vitamin C, and zinc, and is low in calories and sodium.  1/2 cup of natto provides 15 grams of protein!

Miso: Miso is a thick, smooth paste made from soybeans;a grain such as rice, barley, or rye; salt; and a mold culture.  Then aged in cedar vats for one to three years.  Miso is used to flavor soups, sauces, dressings and marinades.  Be aware that miso is very high in sodium.  1/8 cup contains 1,282 mg of sodium.  It is still a source of isoflavones and protein but provides less than edamame or natto.

Okara: This is a dried pulp fiber with a texture similar to shredded coconut and is a by-product of the processing of soymilk.  Alone okara is bland but it can be added to cookies or muffins to add fiber.  3 1/2 ounces of dried okara provides about 27 grams of protein and is extremely high in fiber but  low in isoflavones. 

Soymilk:To produce soymilk, soybeans are soaked, finely ground, and then strained.  Soymilk can be fortified with vitamins B12 and D and calcium to be nutritionally equivalent to cow's milk.  One cup provides about 6-9 grams of protein.  Flavored soymilk adds about 2 1/2 tsp of sugar per cup.  Soymilk contains very little isoflavones but is low in saturated fat and is cholesterol free.

Soynuts: These are whole soybeans that have been soaked in water and then baked until brown.  1/2 cup provides 34 grams of protein and is an excellent source of folate, potassium, and vitamin K; a good source of iron and zinc; and a source of calcium.  This is one of the richest sources of isoflavones.

Soysauce (Tamari, Shoyu, Teriyaki): This is a dark-brown liquid made from fermented soybeans.  Soysauce contains no isoflavones and virtually no protein.  It's low in calories but high in sodium.

Soy Sprouts: These are similar to bean sprouts or alfalfa sprouts.  They should be washed well before use because they can be contaminated with Listeria.  They're rich in vitamin C and protein, providing 9 grams per cup of protein.

Tofu: This is a soft, cheese-like food that is also known as soybean curd.  It is made by curdling fresh, hot soymilk with a coagulant and can come in several consistencies - extra firm, firm, soft, or silken.  When a calcium salt is used as the curdling agent, tofu is an excellent source of calcium, providing as much as 200 mg per 1/2 cup.  Extra firm and firm tofu are higher in protein, fat, and calcium.  All tofu is a rich source of protein and isoflavones.

Tempeh: This is a mixture of whole soybeans with grains such as rice or millet and fermented to form a chunky, tender soybean cake with a smoky or nutty flavor.  It should be kept refrigerated and can be marinated and grilled; added to soups, casseroles, and chilis; or sliced and put on sandwiches.  Tempeh is rich in protein, 10 grams in 2 oz. and isoflavones and low in sodium and provides 110 calories per 2 oz. serving. 

Yuba: This soy product is also known as "foo jook" and is rich in protein and when cooked has an isoflavone content similar to tofu.  Yuba is fresh or dried thin layers of the translucent skin of soybean milk made by lifting and drying the layer formed on the surface of soymilk that has been heated and then cooled. 

Edamame Hummus:
2 cups frozen edamame (shelled), cooked according to package directions (10 oz pkg)
1/4 cup soybean oil
3 T. lemon juice
2 tsp. garlic, chopped
3/4 tsp. cumin, ground
1/2 tsp. salt

Puree edamame, oil, lemon juice, garlic, cumin and salt in food processor for 30 seconds until almost smooth.  Cover and refrigerate until ready to serve.  Serve with pita triangles, whole wheat crackers, or raw vegetables.

2 Tablespoons provide: 60 calories, 2 g protein, 3 g carbs, 1 g fiber, 5 g fat, 0 g sat fat, 0 mg cholesterol, 90 mg sodium

ENJOY!!

Reference: Today's Dietitian Magazine, September 2011

Healthy Grocery List

Here are some ideas for your next grocery shopping trip!  Planning ahead is one of the most powerful tools you can use to control impulse buying (which leads to impulse eating!). 

Condiments/Dry goods

r  Apple cider vinegar

r  Balsamic vinegar

r  Black pepper, peppercorns

r  Garlic or garlic powder

r  Herbs: rosemary, basil, dill, oregano, mint, thyme

r  Lemon Juice and Lime Juice

r  Low-sodium vegetable or chicken broth

r  Nonstick olive oil spray

r  Sea salt

r  Onion powder

r  Vanilla, best quality

r  Splenda

r  Sucanat

Refridgerator

r  Almond milk

r  Lite soy milk

r  Fat-free milk

r  Chicken breast

r  Egg white or eggs (remove yolk)

r  Lean ground turkey

r  water

Freezer

r  Chicken breasts

r  Fish

r  Frozen berries

r  Frozen vegetables

r  Salmon

r  Whole-grain breads

r  Whole-grain wrapsl

r   

Pantry

r  Chickpeas (garbanzo beans)

r  Kidney beans

r  Lentils

r  water

r  Salmon—water packed

r  Tuna—water packed

r  Unsweetened applesauce

r  White beans

r  Whole-grain flours

r  Garlic

r  onions

r  Red potatoes

r  Sweet potatoes

r  squash

r  Turnips

r  Yams

Oils

r  Nonstick olive oil

r  Pumpkin

r  Olive oil

Fresh Vegetables and Fruits

r  Arugula

r  Asparagus

r  Broccoli

r  Brussels Sprouts

r  Carrots

r  Celery

r  Edadame

r  Kale

r  Mustard greens

r  Red cabbage

r  Spinach

r  Sweet potatoes

r  Bananas

r  Blackberries

r  Blueberries

r  Organic apples

r  Organic oranges

r  Red grapes

Dried Fruit

r  Apricots

r  Cherries

r  Cranberries

r  Dates

r  Dried apples

r  Figs

r  Prunes

r  raisins

Nuts/Seeds

r  All-natural nut butters

r  Almonds, unsalted

r  Cashews, unsalted

r  Pumpkin seeds

r  Sunflower seeds

Cereals

r  All-bran

r  Ancient grains

r  Kashi cereals

r  Muesli

r  Shredded wheat

r  Wheetabix

Whole Grains

r  Brown rice

r  Bulgar

r  Oatmeal

r  Millet

r  Flaxseed

r  Quinoa

r  Wheat germ wild rice

Supplements

r  Calcium

r  Vitamin D3

r  Daily Multi-Vitamin

r  Glucosamine

r  Multi mineral vitamin

r  Omega-3 fatty acids

r  Vitamins B, C, E

r  Optional:  Wheat grass & Alfalfa

r  Whey protein powder