EAT. MORE. VEGGIES.

If I’m honest, a New Year’s Resolution is the furthest thing from my mind right now. However, might I offer a suggestion to those of you who are still Christmas shopping and also not thinking about healthy habits in 2019? Continue reading “EAT. MORE. VEGGIES.”

Thanksgiving Swaps

Far be it from me to deny anyone their traditional Thanksgiving favorites on the one day a year they actually get to eat them. I love a goopy green bean casserole topped with packaged fried onions and marshmallow-covered sweet potatoes as much as the next guy! (Although I’m finding that the older I get, the less and less of them I end up eating…) However, you’d be surprised where you can save a few—or a few hundred—calories by making simple changes here and there, yet preserving the same flavor and texture.   Let’s take the day from start to finish, setting yourself up to enjoy all your favorites, but without the stomachache at the end.

Thanksgiving Morning

What better way to negate all those extra calories than to get some exercise beforehand? Running the Turkey Trot downtown, which happens to be the nation’s longest-running footrace, is a no-brainer. The almost-5-mile race attracts almost 15,000 people and is definitely THE place to be on Thanksgiving morning. However, if that sounds like too much to add into your already busy morning, consider the local Turk-EA Trot! The 5k begins at 9 a.m. from the East Aurora Cooperative Market and is free and open to all ages. Participants are asked to bring canned goods to donate to FISH of East Aurora, and costumes are encouraged. If running isn’t your thing, many gyms are open for limited hours that morning, or simply take a brisk walk around your neighborhood.

Food Preparation

Many dishes will turn out just as well with half the butter or sugar that’s called for in a recipe! There is a lot less room for error in baking, such as with pies, cakes and cookies, so follow the instructions unless you’ve already experimented with the recipe. However, that sweet potato casserole is prime for paring-down. Consider decreasing the traditional amount of butter and brown sugar by one-third to one-half, and top with fewer marshmallows or plain chopped nuts instead of candied nuts. Mashed potatoes can be prepared the same way; simply add enough butter and milk until the consistency is right, but try not to go overboard. Many people eat their potatoes with gravy, and therefore won’t even appreciate the extras in the potatoes! Consider serving sautéed green beans instead of the traditional green-bean-and-mushroom-soup casserole, and try not to bathe other vegetable dishes in butter as well.

Navigating the Appetizers

Have you ever sat down to a holiday meal, only to realize you’re not even hungry? Mindless snacking before dinner can add up to way more calories than you’d think, and fills you up fast. Instead of circling the snack table while the turkey is resting, grab some seltzer and chat up your aunt on the other side of the room. If you’re truly hungry and the turkey is far from finished, put together a small plate, making sure to load up on items from the veggie tray. Then, practice mindful eating rather than wolfing down the cheese and crackers. Also, often just one or two bites of something is enough to satisfy your desire for that food, so keep appetizer portions very small.

At the Dinner Table

Perhaps the most important words of wisdom for Thanksgiving are: portion control. At what other time of year do we prepare upwards of ten dishes, all for one meal? It isn’t possible to eat the same amount of stuffing as you might if it were being served on any other night. One thing I say to myself over and over again is, ‘If you want more you can have more.’ Unfortunately, I’m a plate-cleaner and I know that I’m likely finish whatever I put on it. It’s important for me to start out with very small amounts of each side dish—maybe only two or three bites worth—so I can enjoy all of them. As Thanksgiving comes but once a year, don’t feel like you need to fill half your plate with vegetables. Instead, take a little of everything you’d like to eat, and don’t be afraid to be choosy; if you know you don’t like your aunt’s stuffing, don’t waste precious calories on it. Lastly, be sure you’re not overdoing it on the booze. Alcohol inhibits our ability to make good choices, and that that goes for food, too.

Pie Pie Pie!

Finally, the moment we’ve all been waiting for—dessert! We all know Thanksgiving is really just an excuse to eat three or four slices of pie in one day, right? Yet again, I’ll encourage you to enjoy a little of each dessert that you’d like, but keep those portions small. As in, a sliver of pie, not an eighth, or even a sixteenth, of the pie. Another nice option would be to pack up a small slice of one or two varieties to enjoy another day, when you aren’t uncomfortably full. I like to mix a little pumpkin or apple pie with plain yogurt and milk the next morning and blend it into a protein-packed smoothie!

 

 

 

Bone Broth: What’s up with that?

Bone broth has popped up as one of the latest ‘superfoods,’ and while I try not to elevate any one food too highly, there isn’t much to dislike about it.

Bone broth is made by simmering bones and meat for an extended period of time, and leads to a liquid higher in protein and minerals than traditional broth or stock. While all three liquids are good sources of protein, they do differ slightly in preparation and nutritional value.

Think of them in this order, which also reflects the cooking time and ‘intensity’ of the finished product: broth, stock, and then bone broth. Broth is made by simmering meat and may include some bones, and is cooked for 1-2 hours. Stock is made primarily of bones, but may contain some bits of meat stuck to the bones, and is simmered for closer to 4 hours. Bone broth is made of the same ingredients as stock (bones and some small scraps of meat), but is simmered for at least 8 hours and sometimes for more than 24 hours. Cooking for that long allows the bones to soften and release minerals and produce gelatin from the tough collagen found in the animal’s tendons and ligaments, which is what differentiates bone broth from traditional broths and stocks. For both stock and bone broth, it’s recommended to roast the bones prior to simmering to improve the flavor of the liquid.

Bone broth is high glycine, a nonessential amino acid (which means our bodies can synthesize it from other nutrients, unlike essential amino acids, which must be consumed in our diets) that promotes digestion, helps regulate blood sugar levels, provides antioxidant protection and may even aid in promoting better sleep. Proline is another nonessential amino acid found in bone broth that is required for the production of collagen in our bodies, which is important for the health of our joints. Additionally, proline plays a role in strengthening the muscles of our heart. Both proline and gelatin (found in bone broths) may improve our skin health as well, as collagen is what gives our skin its elasticity and ‘youthfulness.’ Gelatin may also be beneficial for those trying to improve their gut health, as it coats the intestinal lining.

Collagen and gelatin are essentially the same thing, as they both contain the same amino acid (i.e. protein) profile; collagen (sometimes called ‘collagen peptides’) is simply a more processed version of gelatin. When bones are simmered for long periods of time, as is the case with bone broth, gelatin is released. Both gelatin and collagen are produced by drying, and can be purchased in the form of powders and added to liquids. The biggest difference between the two is that gelatin gels, and collagen does not. For example, gelatin can be used to thicken soups or stews or to make homemade jello, while collagen powder will simply dissolve and remain a liquid, making it a better choice for adding to hot beverages or smoothies. Because collagen is broken down further than gelatin, it may be easier for some to digest.

Making bone broth is as simple as saving up some bones and then popping them into your Instant Pot. Bone broth can be made with beef, chicken, turkey and even fish bones. We often grab a rotisserie chicken for busy weeknight meals, and I always save the bones in a plastic bag and pop it into the freezer. Once I have a few of them, I make my own broth! If using a slow cooker, place bones into the ceramic insert and cover with water (about 4 cups for each carcass) and cook on low for 24 hours. If using an Instant Pot (or other electric pressure cooker), place bones into metal insert, cover with water and set for 120 minutes using the ‘manual’ setting. Adding aromatics (carrot, onion, herbs, etc…) is optional; aromatics will add flavor to your broth but could also add bitterness due to prolonged cooking, or compete with the flavor you desire when using your broth in the future. Also, roasting bones prior to simmering is recommended but optional as well. Once the cooking time is finished, allow the Instant Pot to release the pressure gradually and strain the liquid before pouring into containers. Broth can be refrigerated up to one week, or frozen.