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.

Coconut Oil: What’s the Verdict?

Coconut Oil has been a hot item for the past few years, yet its health benefits are very much in debate. One Harvard professor calls coconut oil ‘pure poison,’ while other groups call it a ‘superfood.’ What gives?

The question centers around coconut oil’s fat content. Coconut oil is high in saturated fat, which we’ve all been told can lead to cardiovascular disease. Saturated fat has been shown to raise LDL (the bad) cholesterol, and approximately 80% of coconut oil is saturated fat. That’s a pretty high percentage, compared to 50% in butter and 60% in beef fat.

However, the TYPE of saturated fat in something matters, too. First of all, saturated fats are found in animal products, like beef, butter, cheese and cream, as well as a few plant sources, such as coconut and palm kernel oil. Fats, both saturated and unsaturated, are made up of fatty-acid ‘chains,’ and are of varying lengths based on how many carbon atoms they contain. These fatty acids can be short-, medium- and long-chain fatty acids, and each have different properties.

Medium-chain fatty acids, also known as medium-chain triglycerides (MCTs), are shorter than the long-chain fatty acids and are broken down differently in our bodies than longer-chain fatty acids. They are metabolized more easily and may have beneficial effects on weight-loss, diabetes and even seizures. Coconut oil is made up of 60-65% of medium-chain fatty acids, which means that while it’s high in a more beneficial type of saturated fat than other fat sources.

For example, lauric acid, which contains 12 carbon atoms and is the longest of the ‘medium-chain fatty acids,’ raises total cholesterol largely because it increases the HDL (the good) cholesterol. This would seem to have a ‘protective,’ or at least neutral, effect on overall heart-health.

Additionally, it turns out that dietary intake of saturated fats may not be as detrimental to our health as we once believed. While some saturated fats can raise LDL cholesterol, some other fatty acids may not, and even others may have a protective effect, such as omega-3 fatty acids. Also, other dietary factors, such as carbohydrate intake, and non-dietary factors, such as exercise and genetics, have direct effects on heart health as well.

So, because coconut oil is unique in that it’s made up of medium-chain fatty acids (and not long-chain fatty acids), it probably isn’t the ‘poison’ some people may make it out to be. However, just because its fatty-acid profile isn’t as ‘bad’ as a typical saturated fat doesn’t mean it’s a ‘superfood.’

As a fat source, coconut oil is just that—high in fat. We need fats in our diet, and they help us stay feeling full and satiated the longest. Fats also help us metabolize other nutrients, such as vitamins and minerals. Practicing moderation with coconut oil is likely the most healthy approach, such as adding a tablespoon to your smoothie or using a little to cook with as part of a balanced diet.

Coconut oil is touted by some groups to cure everything from Alzheimer’s and cavities to obesity and seizures. Coconut oil, or any other single food, isn’t a cure-all. While some studies are showing beneficial effects of adding coconut oil to the diet, there isn’t enough evidence for it to be put on a pedestal with the likes of salmon or almonds or blueberries…at least not yet.

What’s more important for overall health is to eat a balanced diet, high in fruits and vegetables, lean sources of protein and healthy fats (more unsaturated than saturated), and drink lots of water. In addition, get exercise daily, sufficient sleep and keep your stress level in check, rather than relying on one ‘superfood’ to keep the doctor away (and that includes apples)!