Wine Down Wednesday

 After reaching your final destination for Thanksgiving plans, you're likely ready to wind down with a glass of wine.  Depending on your family dynamic, you might be reaching for more than just one glass.  But before you grab that second or third glass keep a few things in mind:

• Consistent studies show that the relative risk for certain cancers increases as the number of alcoholic beverages consumed per week increases (1)
• Studies have consistently observed the relationship between heavy alcohol consumption increased high blood pressure in both men and women (2)
• Health experts agree that even the proposed benefits of moderate alcohol consumption are void if an individuals drinks in excess
• Alcohol can negative effect work productivity and family interactions
• Finally, researchers have found a variety of adverse consequences for people who drink and their friends, family members, co-workers, and others that they encounter (3)

On the flip side, Thanksgiving is indeed a time for celebrating and indulgence.  If you do chose to drink this weekend, remember to keep in mind your how much is too much.  Moderate consumption is considered to be 1 drink a day for women, and 2 drinks a day for men.

Not sure what to serve with turkey on the big day?
Here is a helpful Thanksgiving Wine and Beer Matchmaker to help plan the perfect pair for your Thanksgiving feast!



 

1) Rota, M. et. al. (2011). Alcohol consumption and prostate cancer risk: a meta-analysis of the dose-risk relation. European Journal of Cancer Prevention.

2) Campbell, et. al (1999). Lifesstyle modifications to prevent and control hypertension. Canadian Medical Association Journal, 160, IS13-S20. 

3) Edwards, et. al. (1994). Alcohol policy and the public good. New York, NY. Oxford University Press. 

Truth on Tuesday

Truth about Holiday Weight Gain...
You've probably read that the average person gains weight over the holidays.  While this suggestion is true for most, statistics claiming that people gain 5-10 lbs. are overestimated.   New studies show that on average, weight gain during the 6 week period from Thanksgiving to New Years is only 0.37 kg- less than 1 pound.  However, weight gain was greater in individuals who were overweight or obese, and averaged closer to 5 pounds (1).


So should you fret about gaining weight on Thanksgiving? The main thing to keep in mind it's only one day. You have the entire Holiday season to indulge a bit, so there no need to stuff yourself like it's your last meal.  Even though the average Thanksgiving meal can contain close 3,000 calories, here are a few tips on how to enjoy your turkey and not overboard. 

• Choose white meat over dark meat
• 4-oz. light meat turkey contains ~ 153 calories &  1.4 g fat
• The same amount of dark meat contains ~206 calories & 8 g fat
• Also, choose meat from the breast rather than the back or legs
• Fill up on non-starchy vegetables
• Kind of a no-brainer, but these side items are high in nutrition and low in calories
• Non-starchy vegetables include:
• green beans, tomatoes, mushrooms, onions, peppers, spinach, carrots, summer squash, and broccoli.  Basically anything besides potatoes, corn, & peas
• Limit Mashed Potatoes & Starchy side servings
• Think of 1/2 cup being the size of a baseball & a full cup about the size of you fist
• Go easy on the stuffing! Just 1/2 cup has about 180 calories
• Limit alcohol intake
• Remember that liquid calories still count
•  5 oz. wine ~ 120 calories
• 12 oz. beer~ 150 calories
• 12 oz. light beer ~ 100 calories
• 4 oz. mimosa ~ 80 calories
• Save room for dessert!
• If you love sweets, don't deprive yourself- but remember just a small slice of pie packs a lot of calories so choose wisely
• Pecan Pie ~ 452 calories, 21 g fat
• Pumpkin Pie ~230 calories, 10 g fat
• Apple Pie ~277 calories, 13 g fat
• Lemon Meringue~ 303 calories, 10 g fat
• Get Moving
• Get a game of touch football going with you family or head out for a post-thanksgiving walk. 
• Likely, you're not going burn off your entire meal, but getting out of the house and getting in some exercise allows you to take a break from the feasting and bond with family members in a different way

More Tips for on How to Have a Healthy Thanksgiving

• Learn how to budget your Thanksgiving calories

• Want to know about how exercise off your Thanksgiving meal?   Check out this Thanksgiving Meal Calculator

1) Roberts, S. & Mayer, J. (2000). Holiday weight gain: fact or fiction? Nutrition Reviews, 58(12), 378-379.

*Nutritional Information taken from www.calorieking.com

Meatless Monday

When strolling through the produce department this time of year, you  may have noticed a large, peanut-shaped vegetable near the front of the store and wondered- why someone would buy a misshaped pumpkin?

This a valid question and common misconception. You are most likely looking at a vegetable that is quite different than the one you would expect to carve and serve as decoration for  your front porch.   Winter squashes- including Acron, Turban,  and Butternut- are in season now,  gaining popularity due to the unique  flavors they bring to our favorite festive dishes.

Both members of the squash family, pumpkins and Butternut Squash are very different in texture, flavor and their use in cooking.   The sweet flavor and  silky texture makes Butternut Squash a versatile vegetable to use in both savory and sweet dishes. It's the easiest of all the winter squashes to cook and can be used in soups, stews, pastas, and purees. 

Also, Butternut Squash has a great nutrient profile:

• While it is considered to be a starchy vegetable, it is important to distinguish that all starch is not the same- and the starch content of winter squashes, like butternut squash, brings along some key health benefits.  
• Many of the carbohydrates in winter starch come from polysaccharides like pectin, which is a great source of soluable fiber.  Regular consumption of pectin and other dietary fiber can help to reduce blood cholesterol levels (1), by binding  compounds  and blocking the absorption of cholesterol from food.
• An increasing number of animal studies now show that the starch-related components in winter squash have antioxidant, anti-inflammatory, and anti-diabetic and insulin-regulating properties (2).
• Winter squashes are also a great source of carotenoids and other antioxidants. In fact,  no single food provides a greater percentage of certain carotenoids than winter squash(3)!

Tonight, try this Meatless Monday  recipe for

Butternut Squash Risotto

Ingredients

• 1 1/2 pounds butternut squash, peeled, seeded, and cut into 1/2-inch cubes (about 3 1/2 cups)
• 2 cups fat-free, less-sodium chicken broth
• 1 (1/3) cups water
• 2 tablespoons Madeira wine or sweet Marsala
• 1 tablespoon minced fresh tarragon
• 1 cup finely chopped onion
• 1 teaspoon olive oil
• 2 garlic cloves, minced
• 3/4 cup uncooked Arborio rice or other short-grain rice
• 2/3 cup (about 2 1/2 ounces) 1/2-inch-cubed Monterey Jack cheese
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 2 tablespoons pine nuts, toasted
• Fresh tarragon sprigs (optional)

Preparation

• Preheat oven to 475°.
• Place squash on a nonstick jelly-roll pan coated with cooking spray. Bake at 475° for 20 minutes or until tender, turning after 10 minutes.
• Reduce oven temperature to 325°.
• Combine broth, water, wine, and tarragon in a saucepan; bring to a simmer. Keep warm over low heat.
• Cook pancetta in a large ovenproof Dutch oven over medium-high heat until crisp. Remove pancetta from pan; drain on a paper towel. Discard pan drippings. Add onion and oil to pan; sauté 10 minutes or until onion is tender. Add garlic; sauté 1 minute. Add rice to pan; sauté 1 minute. Stir in broth mixture; bring to a boil over medium heat. Reduce heat, and simmer over low heat, uncovered, for 10 minutes. (Do not stir; rice will have a liquid consistency similar to stew.)
• Place pan in oven; bake at 325° for 15 minutes. Remove from oven. Stir in the squash, pancetta, cheese, salt, and pepper. Cover with a clean cloth; let stand 10 minutes (rice will continue to cook). Sprinkle with pine nuts. Garnish with tarragon sprigs, if desired.
• Perfect wine: Clos du Val Chardonnay 2001 (Carneros, CA), $21. This chardonnay has refined flavors reminiscent of custard, caramel, apple tarts, and honey. There's a hint of oak, but the wine is not superbuttery, oaky, or toasty. This wine is complemented by the savoriness of the rice and the sweetness of the squash.

Nutritional Information

Amount per serving: 4

Calories: 323       Fat:6 g    Protein: 9 g     Carbohydrate: 57.3g       Fiber: 6.6g       

1)  Sriamornsak, P.  Chemistry of Pectin and its Pharmaceutical Uses: A Review. <http://www.journal.su.ac.th/index.php/suij/article/viewFile/48/48>

2) Bahado-Singh PS, Wheatley AO et al. Food processing methods influence the glycaemic indices of some commonly eaten West Indian carbohydrate-rich foods. Br J Nutr. 2006 Sep;96(3):476-81. 2006.

3)Bermudez OI, Ribaya-Mercado JD, Talegawkar SA et al. Hispanic and Non-Hispanic White Elders from Massachusetts Have Different Patterns of Carotenoid Intake and Plasma Concentrations. The Journal of Nutrition. Bethesda: Jun 2005. Vol. 135, Iss. 6; p. 1496-1502. 2005.