Friday, November 30, 2012

Bottoms Up

Last night marked the official start of the holiday season for me, with the first holiday party.  I know I already discussed some tips for choosing holiday beverages a few posts ago, but now it’s time to talk about some real drinks… the alcoholic ones, that is! ;)

Generally speaking, drinks are often a source of empty calories, meaning that they have little nutrient value, but pack in the calories (and don’t contribute to satiety!).  This is even truer when it comes to alcoholic beverages. 

Beverage
Calories
Egg nog 2% (1 cup, 250 mL)
260
Cranberry Cocktail (1 cup, 250 mL)
123
Orange Juice (1 cup, 250 mL)
118
Tomato Juice (1 cup, 250 mL)
44
Tomato-clam cocktail (1 cup, 250 mL)
120
Soft Drink, regular (1 cup, 250 mL)
110
        or 1 can (355 mL)
156
Soft Drink, diet cola (1 cup, 250 mL)
3
        or 1 can (355 mL)
4
Soda Water (1 cup, 250 mL)
0
Tonic Water (1 cup, 250 mL)
124
Mineral, bottled or tap water (1 cup, 250 mL)
0
Wine, white (5 oz, 150 mL)
102
Wine, red (5 oz, 150 mL)
108
Beer, regular (341 mL bottle)
140
Beer, light (341 mL bottle)
99
Spirits – rum, vodka, gin, whisky (1 ½ oz, 45 mL)
98


Consider:

1.  Portion Control: How much you drink can be just as important as what you eat. 
2.  Switch it up: Try alternating alcoholic drinks with non-alcoholic ones, like soda, sparkling water, regular water or diet drinks.
3.  Keep Track: Recommendations for alcohol intake are no more than 2 alcoholic beverages per occasion. Over a week, men should aim for less than 14 drinks and women should aim for less than 9 drinks.

 Here are some recipes for calorie and fat-friendly drinks. 

Recipe
Winter Sangria
Eggnog

Pomegranate Gin Sling
Servings
10
8
2
Serving Size
2/3 cup
½ cup
--
Ingredients
1 cup fresh satsuma orange juice (~4 satsumas)
1 cup Satsuma orange sections (~2 satsumas)
1/3 cup Triple Sec (orange-flavoured liqueur)
¼ cup sugar
2 whole cloves
1 cinnamon stick
1 lemon, cut into 8 wedges
1 lime, cut into 8 wedges
1 (750mL) bottle fruity red wine

3 ½ cups 1% low fat milk
½ cup fat free sweetened condensed milk
1 tablespoon all purpose flour
¼ tsp grated whole nutmeg
1/8 tsp salt
2 large egg yolks
¼ cup bourbon
2 tablespoons brandy
1 tsp vanilla extract
Additional grated whole nutmeg (optional)

¼ cup gin
¼  cup pomegranate juice, chilled
1 Tbsp agave syrup or simple syrup
1 tsp fresh lime juice
8 pomegrantae seeds
2 lime slices


Preparation
Combine all ingredients in a pitcher, stirring until sugar dissolves. Cover and refrigerate 4 hours or overnight.

1.      Combine first 5 ingredients in a medium saucepan. Bring to a boil over medium heat, stirring constantly with a whisk.
2.      Place egg yolks in a medium bowl. Gradually whisk one-third of hot milk mixture into egg yolks.
3.      Add yolk mixture to remaining hot milk mixture, stirring with a whisk. Cook over medium heat 1 minute or until slightly thickened. Pour into a pitcher.
4.      Stir in bourbon, brandy, and vanilla.
5.      Cover surface of eggnog with wax paper; refrigerate at least 4 hours or overnight. Garnish with additional nutmeg, if desired.

Combine first 4 ingredients; divide evenly between 2 chilled glasses; divide seeds between glasses. Garnish with lime slices.

Calories
137
137
115
Fat
0.1
2.3
0


Enjoy! And drink responsibly! J

Source: myrecipes.com and eatrightontario.ca

Tuesday, November 20, 2012

Sniffle Sendoff


There’s no denying that cold and flu season is upon us!  I won’t lie… I get a little nervous (or germophobic if you’re into labels) when I hear sniffling and coughing from someone standing a little close on rounds or the subway.  The good news is that a healthy diet keeps your immune system functioning well and may help prevent or shorten the duration of your cold.  Here’s some information on the key players in your battle.

Vitamin C
-       ~200mg/d helps fight colds
-       Food sources: fruits and vegetables, like sweet peppers, strawberries, kiwi, oranges, broccoli

Zinc
-       Consumption within 24h of getting a cold may help you have fewer symptoms
-       Food sources: oysters, seafood, fish, beef, pumpkin seeds, baked beans
-       If supplementing, do NOT take >40mg/d

Probiotics
-       ‘Good’ bacteria that keep your immune system healthy
-       To fight colds, dose should be ~10 billion active probiotic cultures per day, starting 3 months before cold season starts
-       Food sources: yogurt with added probiotics
-       Look for the following strains to help colds:
o   Lactobacillus gasseri, CECT5714 or PA16/8
o   Lactobacillus acidophilus, 74-2 or NCFM
o   Lactobacillus casei, DN 114
o   Bifidobacterium longum, SP07/3
o   Bifidobacterium bifidum, MF 20/F

Before taking supplements, remember to check with your doctor or pharmacist and ensure you purchase ones that have Natural Product Numbers (NPN) from Health Canada. 

Source: Dietitians of Canada.  2011.  Topics for Staying Well During Cold and Flu Season. 

Tuesday, November 13, 2012

Decisions, Decisions


Along with early evening darkness and chilly weather, the scents of cinnamon, ginger and peppermint are ever so present.   Whether it’s an afternoon pick-me-up, meeting with a friend or a way to warm up, hot beverages (in new red cups!) seem to be abundant! 

In the chart below, I’ve tried to simplify nutritional information on some holiday beverages to help you make wise choices next time you’re in line at Starbucks. 


Beverage
Tall, 2% Milk, & Whipped Cream
Tall, Skim Milk & No Whipped Cream
Calories
Fat (g)
Calories
Fat (g)
Peppermint Mocha
290
13
180
2
Skinny Peppermint Mocha

 N/A

100

 1
Peppermint White Chocolate Mocha

410

15

300

4
Eggnog Latte
370
         17
350
15
Caramel Brule Latte
340
11
240
0
Gingerbread Latte
260
11
150
0

If you’re ordering as-is, the Gingerbread Latte is the best option.  If you don’t mind opting for skim milk and no whip, the Skinny Peppermint Mocha is the drink for you.  Note that I’ve selected to provide information for the “tall” size as opposed to others- the role of portion sizing in healthy eating is immense! Always try to keep that in mind!

Enjoy and keep warm! J

Friday, November 9, 2012

Meatless


I don’t think I’ve mentioned before that I share an office with 5 other dietitians (Amy, Andrea, Marci, Dara, and Erin).  I’d argue that they’re the best officemates ever, but this, of course, is a (slightly) biased opinion.  As you can imagine, there is a lot of talk about food.  Erin first introduced me to the idea of Meatless Mondays quite a while ago, and I thought it was time to share with you too! 

Meatless Mondays actually originated back in the first World War.  Meatless Mondays aren’t about being vegetarian; they’re about sustainable eating- reducing greenhouse gases and environmental impact.  Going meatless for one day a week can also contribute to reducing risk of chronic diseases like obesity, diabetes, cancer and heart disease.  Keep in mind that current Canadian recommendations advise that we consume <500g of red meat per week. 

Here are some photos from Meatless Mondays past…

Oven Roasted Tomato & Basil
Spaghetti with Greek Village Salad
 

Feta, Tomato, Red Pepper and Feta Frittata

Vegetarian Pizza
(any meatless toppings will do!) 

Soy Taco 


Mediterranean Quinoa 

Good for us and the environment… sounds like a win-win to me.

FYI- Here is the Meatless Monday site for more info and recipe ideas: http://meatlessmonday.ca/