Holiday Health

In Canada, Thanksgiving is almost here.  I feel like it seems early this year, but I guess that's because September just flew by.  We have the beautiful colours of Fall on our riverbank and a chill in the air to remind us that the season has changed.

I was on CTV Morning Live last week to discuss the Thanksgiving meal and healthy ways to approach the holiday long weekend.  In case you missed the segment, I wanted to share a few tips today.

First of all, it's important to remember that many traditional Thanksgiving foods are nutritious, you just have to remember to practice variety, moderation, and balance.  To make the most of the holidays, find ways to satisfy yourself without sabotaging yourself.  For many people this means aiming to maintain weight, because it can be hard to lose weight over the holidays.  Many people will gain a pound or so, but the trouble is that it will stick with them.  This can occur because our feasts can be upwards of 3000-4000 Calories at times.

Some basics to keep in mind:

• keep active - enjoy a walk with family or friends, destress by getting out of the house and remembering that the holiday isn't just about FOOD
• maintain a basic eating pattern - don't skip meals because then you will arrive for dinner very hungry and less able to make wise choices
• feel free to modify recipes to reduce the fat, sugar, and salt - there are many ways to add flavours (onions, garlic, fresh herbs, cinnamon, lemon, lime...)
• survey the dinner choices before you fill your plate; enjoy your favourites that come but once a year and don't waste Calories on food(s) you can have regularly
• go easy on the alcohol and drink plenty of water instead
• aim to fill half your plate with vegetables

It's also important to remember food safety, so here are guidelines from the USDA on how to thaw your turkey to prevent food borne illness:

• refrigerator - allow 24 hours for every 4-5 lbs
• sink - use cold water allowing 30 minutes per lb and change the water every 30 minutes (cook immediately after thawing)
• microwave - check your owner's manual and cook immediately after thawing

 As far as food choices go, I also have a few tips for you to keep in mind:

1. Pumpkin - rich in Beta-carotene which is a powerful antioxidant (aiding in vision, healthy immune system, healthy skin...) and present in Thanksgiving dessert as pie.  Pumpkin pie is often made with cream, so if making your own you can substitute low fat milk.  A graham cracker crust will also be fewer Calories that a pastry crust, but pumpkin still tends to be less than some varieties because it only has a bottom crust.  Skipping the whipped cream will also save you fat and extra Calories.  Note: you can also enjoy pumpkin in a soup to start your dinner.
2. Turkey - is a lean source of protein; although the white meat is lower in Calories and fat, the dark meat is higher in some nutrients like iron.  The key is to go easy on portion size and remember that 1 serving is 75g or 2.5 ounces (a deck of cards).  Avoid the self basting turkeys since they've been infused with fat; you can baste with low sodium broth, wine, juice, etc. to further reduce Calories and fat.  
3. Gravy - made from fat drippings and contains poultry juices so it will contain some nutrients.  Skim off the fat and season with herbs, spices, and pepper.  Again, portion control is key - no need to go swimming in gravy.
4. Cranberries - contain antioxidants that protect the body's cells from damage and may help reduce your risk of chronic disease.  You can use fresh or dried ones in stuffing, salads, or sauce.  Canned sauces are typically high in sugar resulting in 1/4 cup = 110 Calories.  It's quite simple to make your own and then you can reduce the sugar by at least half.
5. Potatoes - are high in potassium and fibre (if you leave the skins on).  When making mashed potatoes skip the cream and use low/no salt broth, garlic, and herbs for flavour.  Hold yourself to about 1/2 cup serving to make room for a variety of different coloured vegetables as well.  If using sweet potatoes try roasting with apple juice, a bit of oil, and white wine vinegar rather than smothering in brown sugar and marshmallows.

Include some great steamed or roasted green vegetables (beans, broccoli, Brussels sprouts, etc.) and/or a green salad to start.  Remember that you can enjoy leftovers the next day, so you don't need to eat everything at dinner.

Be thankful for your health and all that your body does for you by providing it with activity and nourishment this holiday season!

Happy Thanksgiving,

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com 

Cooling Off With A Frozen Dessert?

In light of my segment this morning on CTV Morning Live Saskatoon, I figured it would be great to post more information and a few recipes for you.

One of the main things to consider is how often you have ice cream or other frozen desserts because if it is a regular occurrence for you then the calories, fat, and sugar may soon add up.  Portion control should definitely be practiced with these foods since they are often high in fat and sugar and low in nutritional value.  A portion of ice cream is 1/2 cup (125ml or about 1/2 a tennis ball).  Some products even come in single servings to help you with portion control.  Otherwise, remember to dish it out rather than eating from the container (a pint isn't meant to be a single serving!).

There are many different options with ice cream and gelato at the high end for Calories.  Both are made with cream, milk, eggs, sweeteners, and flavours.  Ice cream is whipped with air to give it a fluffy texture.  Premium brands (Haagen Dazs, Ben & Jerry's) use heavy cream and a 1/2 cup serving can easily be more than 300 Calories and 20g of fat!  Gelato tends to be lower in fat due to a higher proportion of whole milk to cream, but it can be high in sugar, so it's still one to enjoy in moderation.  Also watch out for (or avoid) added candies, cookies, chocolate chips, waffle cones, and sauces.

Some lighter options include frozen yogurt which is made with lower fat milk yet still offers a texture like ice cream (not like yogurt).  Check the nutrition facts panel though as it can be high in sugar.  Products such as Skinny Cow are made with skim milk and thus have a low fat content.   

Sorbet is made with fruit, sugar, and water thus making it fat free; sherbet is similar but contains some milk/cream.  Real fruit bars such as DelMonte are only 50 Calories, zero fat, and the sugar mainly comes from fruit juice or puree.  You can of course make your own frozen desserts at home for healthier alternatives.

EatRightOntario dietitians have a few suggestions for DIY:
Try granita! Granita means flavoured ice in Italian – and indeed, granita looks like shaved ice (or a crunchy slushie). Popular flavours are chocolate, espresso and fruit. Here’s how to make your own:

1. Start with a liquid – puree some fruit with water or brew up a large pot of coffee and let cool.
2. Pour the liquid into a shallow glass or ceramic container and place in the freezer.
3. Every 30 minutes, use a fork to break up the ice crystals that are forming.
4. After two hours you should have a mixture of crunchy flavoured ice crystals.
5. Grab a cup and a spoon and enjoy!

 Make your own frozen yogurt.  Combine equal amounts of plain or vanilla low fat yogurt with frozen fruit in the food processor. Place the blended mixture in the freezer to harden.

Have fun with frozen fruit. Get a serving of fruit while still enjoying a cool treat. Add a popsicle stick to strawberries or bananas. Place on a cookie sheet and freeze for one hour.

The Heart and Stroke Foundation also has a few fun recipes:
 - Strawberry Banana Sorbet
 - Blueberry Lemon Yogurt Popsicles

Since it's Q's Day, I would also like to know:

What is your favourite ice cream flavour?

Stay cool!
Steph Langdon (Wheler), RD
something nutrishus counselling & coaching
www.nutrishus.com

Eat More, Weigh Less

Portions have grown-up over the past decade!  Did you know that just one bagel from the grocery store can equal up to four slices of bread, or that an average chicken breast is actually two meat servings? It’s true.  Over the years, our portions have become larger. We now have options to upsize and it seems like portion sizes have grown out of proportion.

So how you can eat more and weigh less? It starts with watching portion sizes and balancing your meals for good health. And no, we don’t mean balancing food on your head, but rather balance your meals to ensure that you’re eating foods from at least three out of the four food groups from Canada’s Food Guide at every meal. Canada’s Food Guide suggests an amount of food for the average person. You may need a little more or a little less depending on your age, gender and activity level. See what the food and nutrition experts say at the Dietitians of Canada website by visiting www.dietitians.ca. 

To keep your meal balanced picture your plate. Your goal is to have half your plate filled with vegetables (including salad), one quarter from lean protein such as poultry, fish, meat or legumes and the other quarter from starchy foods such as pasta, rice, or bread, (preferably whole grain).  

March is Nutrition Month and this year dietitians across Canada are debunking nutrition myths.  In order to debunk the myth “You will gain weight if you eat everything as recommended by Canada’s Food Guide”, here are our top three tips:

• Find out how many servings are recommended for you. Simply visit Health Canada’s website at www.hc-sc.gc.ca to see how much you should be eating in a day. 
• Portion Check. Measure and compare your portions to Canada’s Food Guide. How do your portions measure up? 
• Track it! For a simple snapshot of how you are eating use My Food Guide ServingsTracker from Health Canada. If you are interested in more detailed nutrition information check out Dietitian’s of Canada’s Eatracker at Eatracker.ca 

Our challenge: Track what you eat for just a few days. Compare your findings on-line to what experts recommend. Take our challenge today! Check out Ask a Dietitian SK on Facebook^® and share your results for your chance to win cool prizes.  If you have food and nutrition questions you can also call Ask A Dietitian SK at 1-800-905-0970.

For more Nutrition Month Myths and Facts visit www.dietitians.ca or www.nutrition2012.ca

Happy Week 1 Challenge!

 

Steph (Wheler) Langdon, RD

something nutrishus counselling & coaching

www.nutrishus.com

Mini Football Meatloaves

As you get ready for game day, start thinking about what you're going to serve or take to the party.  Going shopping with a grocery list will help you stay on track and away from high calorie, high fat, high salt, and high sugar options. 

Having small portions, such as mini meatloaves can help you control the amount you eat.  To dress them up for the occasion, lay shredded part-skim mozzarella cheese on top as laces.  The recipe below from About.com also includes a few vegetables and uses extra-lean ground beef.  Remember to include veggies on your plate too!




Low Fat Mini Meatloaves

Ingredients:

• 1 pound of extra-lean ground beef
• 1 medium carrot, shredded
• 1 medium zucchini, shredded and squeezed dry
• 1/2 yellow onion, finely chopped
• 1/2 green pepper, finely chopped
• 1 tbsp chili powder
• 2 tbsp Worcestershire sauce
• 1 slice whole grain bread as breadcrumbs
• 2 egg whites
• 1/3 cup tomato ketchup

Preparation:

Preheat oven to 400 degrees. Lightly spray a nonstick or silicone muffin pan with nonstick cooking spray. Crumble ground beef into a large bowl. Add shredded carrots and zucchini, and chopped onion and green pepper. Add chili powder, Worcestershire sauce and breadcrumbs. Stir with a fork. Add egg whites and stir again with a fork until well blended. You can knead the mixture with your hands but sometimes this makes the meat overly tough.

Spoon mixture into prepared muffin pan, and top each cup with ketchup. Bake for 25 minutes, making sure that the internal temperature reaches 165 degrees.

Serves 6.

Per Serving: Calories 150, Calories from Fat 38, Total Fat 4.2g (sat 2g), Cholesterol 47mg, Sodium 98mg, Carbohydrate 9.2g, Fiber 2.3g, Protein 18.7

Enjoy!
Steph Wheler, RD
something nutrishus counselling & coaching
www.nutrishus.com