Thank God It's Thursday

As the Holiday season approaches you're likely to end up with a calendar full of office parties, happy hours, and other various events that involve tasty treats and festive cocktails. While attending holiday parties and keeping your calorie intake in check can be challenging, it's not impossible. Here are a few tips to help you stay trim as you trim the tree and and pass the pumpkin pie:

1) Don't arrive to parties starving- have a small, high protein snack before. That way, you don't arrive ready to devour the buffet and can make smart choices about which treat you would like to splurge on and which ones you can leave behind.

2) Careful with the cocktails- alcohol increases your hunger level and lowers inhibitions, so that second chocolate cookie doesn't seem like such a bad idea after a few drinks. Whenever people ask what is best to drink at a party, I always tell them to pick the beverage they will drink the slowest.  If you'll sip on a glass of wine longer than a mix drink- then that's you best bet.  Also keep in mind that calories from alcohol add up quickly and won't fill you up! Drink slowly and wisely.

3) Use a smaller plate- grab a small plate when you hit the buffet line.  This will trick your mind into thinking you're getting more food than you are and help prevent you from grazing. 

4) Go for protein- shrimp cocktail, deli meat, and lean beef are great options to put on your plate. Filling up on protein will curb your appetite and help you from overindulging on less healthy fare

5) Fill up on veggies- most partys have a vegetable tray that is likely to remain untouched. This is an untapped resource- Just goes easy on the creamy dips!

Wine Down Wednesday

Pork- the other white meat.

When you think of healthy choices for meat, pork may not come to mind.  However, when you buy cuts from the loin of the animal like tenderloin and sirloin, they are similar in fat content to skinless chicken breast, but have a richer flavor. The tenderloin is the leanest cut of pork - a 3-ounce serving contains about 120 calories and 3 grams of fat. Pork also packs in important vitamins such as vitamin B 12 and is an excellent source of thiamin-which is an important cofactor in the metabolism of carbohydrates, protein, and fat.


So give pork a chance tonight with this Pork Tenderloin Recipe- and wind down with the wine pairing suggested below!


Pair with: Riesling

Why?
While you might typically think of pairing pork with red wine, but wine expert Gary Vaynerchuk suggest a lighter wine pairs better with the strong mustard flavor.  A thicker, clean Riesling is best such as Bernhard Eifel Max Riesling 2007

Pork Tenderloin with Mustard Sauce

Ingredients

• 2 cups uncooked medium egg noodles
• 1 tablespoon olive oil
• 1 (1-pound) pork tenderloin, trimmed and cut crosswise into 12 (1-inch-thick) slices
• 1/2 teaspoon black pepper
• 1/4 teaspoon salt
• 1 cup dry white wine
• 3 tablespoons whole-grain Dijon mustard
• 2 tablespoons water
• 2 teaspoons cornstarch

Preparation

• Cook noodles according to package directions, omitting salt and fat; drain.
• While the noodles cook, heat oil in a large nonstick skillet over medium-high heat. Sprinkle the pork with pepper and salt. Place pork in pan; cook 5 minutes, turning once.
• Combine the wine and mustard; pour into pan. Cover, reduce heat, and simmer 10 minutes. Remove pork from pan; keep warm.
• Combine water and cornstarch in a small bowl. Stir cornstarch mixture into pan; bring to a boil, and cook 1 minute or until thick. Serve pork with sauce and noodles.

*Recipe taken from Cooking Light

Nutritional Information

Amount per serving

• Calories: 242
• Calories from fat: 30%
• Fat: 8g
• Saturated fat: 1.9g
• Monounsaturated fat: 4.4g
• Polyunsaturated fat: 0.9g
• Protein: 26.5g
• Carbohydrate: 14g
• Fiber: 1.3g

Truth on Tuesday

Fishy Recommendations about Seafood...

You often read about the many health benefits of fish, mainly due to their omega-3 fatty acid profile.  You've likely also read that pregnant women or those looking to conceive should avoid fish due to worries over toxins like mercury  that might be dangerous to the baby. In the past, both the American Dietetic Association and the Environmental Protection Agency cautioned women to limit fish consumption to no more that 12 oz. per week, which led most pregnant women to avoid seafood altogether (1).



However, limiting seafood during pregnancy is actually doing a disservice to your baby. Fatty fish provide EPA and DHA, two essential fatty acids that are key in fetal brain development (2). In fact, the new 2010 Dietary Guidelines for Americans now recommend that pregnant and breast-feeding women include 8 to 12 oz of fish and seafood low in mercury as part of a healthful diet.


According to the FDA, consumption of fish with methyl mercury levels of one part per million (ppm), such as shark and swordfish, should be limited to approximately 7 ounces per week. The FDA also states that this advice does not apply many of the most popular seafood species like canned tuna, shrimp, salmon, cod, crabs, and scallops.  For these varieties, the methyl mercury levels are less than 0.2 parts per million You would have to eat 2.2 pounds of fish per week to be at risk for high mercury consumption (3).


The other issue of concern with seafood consumption has to do with polychlorinated biphenyls (PCBs) and dioxins, or DDT. However, concentrations of these substances have been found to be well below established maximum intake levels. Mercury appears to stand out as the contaminant of concern in fish (4).

Even still, the dangers associated with the consumption of large amounts of methylmercury accumulated in seafood are well recognized from past poisoning incidents, in which fishwith mercury burdens in the range of 9 - 24 parts per million(5).



Takeaways:

• The nutritional benefits of consuming fish during pregnancy outweigh the risks as long as women are smart about the type and quantity of fish consumed.
• Both the FDA and ADA advise avoiding species of fish that are traditionally higher in mercury
• According to recent reports from the Natural Resources Defense Council, the fish with the highest mercury content were King Mackerel, Shark, Swordfish, Orange Roughy, Marlin, Ahi Bigeye Tuna, and Tilefish (6)
• Be sure to purchase your seafood from reputable vendors and markets to avoid contaminants and risks of foodbourne illness
• Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas
• Advisories in Texas

Want to be sure you're safe? You can use this Mercury Calculator to find our how much mercury is in the fish you commonly consume.



1) Oken E, Kleinman KP, Berland WE, Simon SR, Rich-Edwards JW, Gillman MW. Decline in fish consumption among pregnant women after a national mercury advisory. Obstet Gynecol. 2003;102(2):346-351.

2) Coletta JM, Bell SJ, Roman AS. Omega-3 fatty acids and pregnancy. Rev Obstet Gynecol. 2010;3(4):163-171.

3) Rigby, A. (2004). Omega-3 Choices: Fish or Flax? Today's Dietitan, 6(1), 27.


4) Seher, C. (2011). Shifting Tide — Experts Reassess Risks of Eating Fish During Pregnancy. Today's Dietitian, 13(7), 22.

5)Balshaw, S., Edwards, J. Daughtry, B., & Ross, K. (2007). Mercury in seafood: mechansims of accumulation and consequences for consumer health. Reviews on Environmental Health, 22(2), 91-113.

6) Consumer guide to mercury in fish. National Resource Defense Council. http://www.nrdc.org/health/effects/mercury/guide.asp

Meatless Monday

Baby, it's cold outside- so why not warm up with a warm bowl of vegetarian chili? This recipe packs great flavor along with nutrition.  Quinoa, a high protein seed provides a crunchy texture and a somewhat nutty flavor when cooked. Often confused for a grain, quinoa serves a great substitute in meatless recipes by upping the protein content.

Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Since quinoa provides a well balanced amino acid profile, it is a good choice for vegans concerned about adequate protein intake. Moreover,  quinoa contains the amino acid lysine, which is essential for tissue growth and repair.

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 of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with  diabetes and atherosclerosis (1). 

So give quinoa a try tonight with the Meatless Monday recipe for
Quinoa and Roasted Pepper Chili

Ingredients

• 2 red bell peppers
• 2 poblano chiles
• 4 teaspoons olive oil
• 3 cups chopped zucchini
• 1 1/2 cups chopped onion
• 4 garlic cloves, minced
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon Spanish smoked paprika
• 1/2 cup water
• 1/3 cup uncooked quinoa, rinsed
• 1/4 teaspoon kosher salt
• 1 (14.5-ounce) can fire-roasted diced tomatoes with chipotles, undrained
• 1 (15-ounce) can no-salt-added pinto beans, rinsed and drained
• 1 cup low-sodium vegetable juice

Preparation

• 1. Preheat broiler.
• 2. Cut bell peppers and chiles in half lengthwise; discard seeds and membranes. Place halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil 10 minutes or until blackened. Place in a paper bag; fold to close tightly. Let stand 10 minutes. Peel and coarsely chop.
• 3. Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add zucchini, onion, and garlic; sauté 4 minutes. Stir in chili powder, cumin, and paprika; sauté for 30 seconds. Add roasted peppers and chiles, 1/2 cup water, and remaining ingredients; bring to a boil. Reduce heat to medium-low; cover and simmer for 20 minutes or until quinoa is tender.

Nutritional Information

Amount per serving: 4

• Calories: 258
• Fat: 6.3g       
• Protein: 9.7g       
• Carbohydrate: 42.1g   
• Fiber: 9.8g       

1) van Dam RM, Hu FB, Rosenberg L, Krishnan S, Palmer JR. Dietary calcium and magnesium, major food sources, and risk of type 2 diabetes in U.S. Black women. Diabetes Care. 2006 Oct;29(10):2238-43. 2006. PMID:17003299.< http://whfoods.org/genpage.php?tname=foodspice&dbid=142>

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

Breakfast is the most important meal of the day.  In fact, many research studies have shown that people who eat breakfast each morning tend to be leaner and consume less calories overall throughout the day. One of my favorite things to do is to make breakfast for dinner. It's a fun way to switch things up and can  be a quick and easy meatless meal.  

Tonight, try this recipe for Brie and Egg Strata

• The night before, assemble and layer the casserole without the egg mixture (steps one and two); cover and refrigerate. Combine the egg mixture (step three), and refrigerate in a separate container. In the morning, pour the egg mixture over the bread mixture; allow the strata to stand for 30 minutes before baking. Substitute a French baguette or sourdough loaf for the flat Italian bread, ciabatta, if desired. Freeze the Brie for about 15 minutes to make chopping easier.

Ingredients

• 2 teaspoons olive oil
• 2 cups chopped onion
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• 1 1/2 cups diced unpeeled Yukon gold potato (1 large)
• 1 cup chopped red bell pepper
• 1 cup halved grape tomatoes
• 1 teaspoon salt, divided
• 3/4 pound ciabatta, cut into 1-inch cubes, toasted
• Cooking spray
• 4 ounces Brie cheese, rind removed and chopped
• 1 cup egg substitute
• 2 large eggs
• 1 teaspoon herbes de Provence
• 1/4 teaspoon freshly ground black pepper
• 3 cups 1% low-fat milk
• 2 tablespoons chopped fresh parsley

Preparation

• Heat oil in a large nonstick skillet over medium-high heat. Add onion, potato, and bell pepper; sauté 4 minutes or until tender. Stir in tomatoes; sauté 2 minutes. Stir in 1/2 teaspoon salt. Combine onion mixture and bread.
• Place half of bread mixture into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with half of Brie. Top with remaining bread mixture and remaining Brie.
• Place egg substitute and eggs in a medium bowl. Add remaining 1/2 teaspoon salt, herbes de Provence, and pepper. Add milk, stirring with a whisk until well blended. Pour egg mixture over bread mixture. Let stand 30 minutes.
• Preheat oven to 350°.
• Bake at 350° for 50 minutes or until set. Sprinkle with parsley. Serve immediately. 

Nutritional Information

Amount per serving: 12

• Calories: 205 Fat: 6.9g Protein: 10.8g Carbohydrate: 26.1g Fiber: 1.7g       

*Recipe taken from Cooking Light, November 2006