Food Matters A NOTE FROM DINA
Holiday Meal Makeovers! I am always looking for ways to make a recipe healthier without compromising on flavor. Consider some of these small modifications:
The Holiday season is approaching fast! Halloween is already behind us and Thanksgiving is just around the corner. This is a time of joy, giving, celebrating and showing gratitude for all that we have. Delicious pumpkin pie, savory stuffing, garlic mashed potatoes… is your mouth watering yet? A typical spread with turkey (5 oz), ham (3 oz), stuffing (1 cup), a dinner roll with butter, sweet-potato (3/4 cup) and green bean (1/2 cup) casseroles, mashed potatoes (1/2 cup) with gravy (1/2 cup), cranberry sauce (1/4 cup), pumpkin pie, pecan pie and 2 glasses of wine (did I forget anything??...) packs at least 3,000 calories, which require an average adult about 4 hours of running to burn off! What is even scarier is the fact that we tend to have two Thanksgiving meals on that day and often the day after. So this is a good time, to pull out your favorite recipes and make a few minor adjustments for a healthier, guilt-free version of your favorite dishes. Enjoy and Happy Holidays! Dina Boyer Corporate Nutritionist Office: 216.896.3136 Email: [email protected]
Turkey: White meat is leaner than dark meat, but more importantly if you remove the skin you can save 72 calories and 9 grams of saturated fat per 4-ounce serving. Stuffing: I start with whole-grain bread and add lots of chopped celery, onions and apples to my stuffing for extra fiber and crunch. You can substitute or replace half the sausage with mushrooms that give a hearty texture to the dish and use lots of fresh herbs and spices to bring out the flavors. Mashed potatoes: Substitute the full fat milk, butter or sour cream with lowfat milk, plain fat-free Greek yogurt and low sodium organic broth (without MSG) for lots of flavor and less fat. Sweet potato casserole: Use apples instead of marshmallows! Layer a casserole dish with alternating slices of sweet potatoes and apples, and sprinkle the whole dish with cinnamon, nutmeg, raisins, a pinch of brown sugar and a drizzle of brandy. Bread roll: You can easily skip this and the butter that goes along with it to save 150 cal. We already noted three starchdishes with dessert still to come… Green Bean Casserole: With 870 mg of sodium per serving, loads of chemicals and fat, the Campbell’s cream of mushroom soup is the first ingredient I eliminated years ago.
Instead quickly blanch the green beans and then sauté them in two tablespoons of olive oil, with onions, sliced mushrooms, diced red bell peppers and a little pancetta. Don't forget other fabulous winter produce like Brussels sprouts, that you can roast with caramelized shallots and a sprinkle of parmesan cheese for a wonderful low-calorie side dish. Yum! When baking: Cut the amount of sugar in a recipe by 1/3! Substitute half of the required oil in a recipe for unsweetened applesauce. Use 2 egg whites for one whole egg. Consider crust-less pie or serve your favorite pumpkin pie filling into pretty 4-ounce glass cups (try cordial glasses) and sprinkle with crushed gingersnaps. In addition to transforming your feast into a healthier one, portion control is still essential. Don’t skip your morning meal in an effort to "save up" for dinner. This is pure self-sabotage; the plummeting blood sugar will almost always lead to bingeing. Most importantly remember Thanksgiving dinner is not an allyou-can-eat buffet; Eat slowly, stop when you are 80% full and don’t forget to give thanks!
C OM P AN Y -W ID E SUC C ESS Sandra Campbell Business Intelligence Data Specialist Cleveland, OH
For years Sandy has struggled with a variety of ailments and, like most people, had just learned to live with them and endure the pain and the discomfort. She felt that her doctor visits were not helpful and she would always leave their office with a new prescription but no further understanding of what was causing the underlying inflammation that she had been diagnosed with. Frustrated and feeling helpless, she started attending Parker’s noon time learning sessions and consulting with Parker’s integrative medicine practitioners. While working with Dr. Meg Perry at Wellness Evolution, she gained insight about the potential effects of different foods on her body and gradually started adjusting her diet accordingly. Feeling empowered, Sandy decided to also consult with Sandra Judson and try homeopathic medicine and biofeedback, through which she was able to identify and eliminate her TMJ (temporomandibular joint), insomnia, anxiety, high blood pressure and allergy symptoms. Through her personal wellness journey, Sandy told me that she has gained a better respect for her body and mind. She said that she treats them both better than she ever did in the past. She is extremely thankful and grateful for all the wellness resources and quality providers she has been able to access through Parker’s Wellness and Preventive Medicine program. Her advice to others is to “Invest in your health! Take advantage of the CAM services, attend the lectures, and choose healthier foods. Every extra penny you may spend now for healthy options will save you later in medical expenses.”
H E AL T HY PAN T RY
ASK THE NUTRITIONIST
Q: What are your favorite Thanksgiving Staples? Choose sweet potatoes OR over yams. Sweet Arrowhead Mills Organic potatoes have more Stuffing: Starting from whole wheat fiber, protein and 170% bread is ideal but this is a great more Vit A than yams! choice. Add your own veggies and Don’t underestimate spices to make it your own. fresh, organic spices Ingredients: Organic Wheat Flour; and herbs that bring out Organic Sunflower Oil, Organic Cracked Wheat; Organic Cracked Rye, Organic the flavors and aromas Evaporated Cane Juice, Sea Salt, Organic of the meals! Dehydrated Onions, Organic Spices (Sage, Thyme, Rosemary), Yeast.
Stove Top Stuffing: Might look and taste like stuffing, but I don’t think it is stuffing! Ingredients: Enriched wheat flour (wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), high fructose corn syrup, onions, salt, contains less than 2% of partially hydrogenated soybean and/or cottonseed oil, hydrolyzed soy protein, cooked turkey and turkey broth, yeast, celery, parsley, potassium chloride, spice, caramel color, sugar, turmeric, disodium inositate, disodium guanylate, silicon dioxide as an anticaking agent, maltodextrin, natural flavor with BHA, BHT, citric acid, propyl gallate as preservatives.
Using broth instead of butter, is a great way to minimize fat without compromising flavor. Choose organic, low sodium veggie or chicken broth and opt for a carton to avoid the neurotoxin BPA commonly found in canned products. Farmer’s market organic Pumpkin puree in a BPA free can.
IN THE KITCHEN WITH DINA Sw eet Potato Casserole By Dina Boyer
Ingredients 4 sweet potatoes, peeled and sliced about ½ inch wide 3 large crisp apples, peeled, cored and cut into half-moon slices 1/3 cup brown sugar 1 tsp of each ground cinnamon and nutmeg ½ cup raisins ½ tsp sea salt 1 Tb of butter & ¼ cup of brandy! Directions 1. Preheat oven to 350 degrees F. Brush some olive oil on a 9 x 13 inch Pyrex dish. Layer the sweet potatoes and apples alternating in the dish. 2. In a small bowl mix the rest of the ingredients together, allowing the raisins to soak for 5- 10 min. Pour the mix over the potatoes and apples. 3. Cover with aluminum foil and bake until desired consistency, approximately 1- ½ hrs. Makes 12 servings. Nutrition: Cal:138 cal; Total fat:1.2 gr; Carbs: 27 gr, Prot: 1 gr, Fiber: 2.7 gr, Sodium: 104 mg.