All About the Alcohol

    
April is Alcohol Awareness Month, a great opportunity to raise awareness around alcohol and encourage people to make healthy and safe beverage choices. We all know that alcohol in excess over time can contribute to adverse health effects, but included are things like obesity, liver disease, heart problems and even cancers of the breast, mouth, throat, liver, esophagus and colon. To know what excess means, we first need to understand the serving size of a standard alcoholic drink. Generally one drink is equal to the following, one beer about 12 ounces, a glass of wine usually 4 ounces and a serving of liquor around 1.5 ounces (when 80 proof). Certain people, due to specific health conditions and medications, really need to limit the amount they consume or abstain from alcohol all together. Usually, for general health, it’s suggested to not exceed two drinks per day for men and one drink per day for women.

Nutritionally, alcohol is what dietitians refer to as ‘empty’ calories. In other words, it has a fair amount of energy but very little nutrition. Since the majority of the population is weight conscious, it’s important to watch the amount of calories (cal), or energy, we consume. To be calorie smart when it comes to our drinks, the following may help you out. For beer, non-alcoholic usually has the same amount of calories as alcoholic which is around 140 cal per serving. Light beers will usually have less, but heavy ales tend to have a fair bit more. A champagne or dry wine will have about 100 cal per glass whereas a sweet or dessert wine or liqueur would have more. The amount of energy in hard alcohol like rum, vodka, whiskey or gin will all depend on the proof of alcohol. As a general rule, the higher the proof the higher the calories. Mixed drinks are often quite variable and will depend on the size and what ingredients are used. It’s a good idea to mix your own drink, that way you know and can control exactly how much mix and the alcohol that is used.

The consumption of alcohol is very much the definition of ‘everything in moderation.’ Alcohol in small amounts, similar to other foods like dark chocolate and coffee, can have beneficial health effects. Some of the positive health effects of alcohol in limited quantities include cardiovascular protection by increasing our good cholesterol, blood flow and insulin sensitivity. Red wine is famous for its healthful properties, but really when it comes to small amounts of alcohol for heart protection, it’s actually all kinds that are helpful - not just the red wine! For some drink ideas which are high in antioxidants (a.k.a. the disease fighting chemicals in red wine) try switching things up a bit. Instead of an apple martini, try a green tea-tini with chilled green tea or a pomegranate mimosa with real pomegranate juice. Alcohol can be good for us in small quantities but always remember, too much of a good thing is not always the best thing. When choosing to enjoy alcohol remember the serving size, recommendations for daily limits, and always use a designated driver or taxi.

Recipe for Green Tea-tini

1 oz chilled green tea
1.5 oz grey goose vodka
¼ ounce grand marnier
1 tsp fresh lime juice
Lime slices as a garnish
Pour tea and alcohol into a shaker and halfway filled with ice and shake for about 25 seconds and set aside. Swirl lime juice in martini glass and then discard juice (this is just enough to give it a little extra flavour). Pour the shaker mixture into the glass, garnish and enjoy!

Recipe for Pomegranate Mimosa

Champagne flute of sparkling cider
½ oz of pomegranate juice
Lemon peel for garnish
Add cider and juice to glass. Garnish with peel and enjoy!

As seen in The Telegram April 25, 2011

A Vacation Survival Guide

   

It seems to be that time of year when people board planes for all-inclusive destinations and Caribbean cruises. For those of us left on the rock, we count down the days until our next get-away or plan our summer vacation. Whichever the case, a vacation is usually preceded and followed by a regime of unhealthy and unhelpful dieting efforts. Not only is 'yo-yo' eating not good for our bodies, it can create feelings of frustration, depression and sometimes cause people to weigh more than before dieting! Eating healthy, while still indulging moderately, during a vacation and all year round is really the key. Below, you’ll find a few simple healthy eating suggestions for when you're on your vacation to help you do just so.

1. Plate your food according to your hands. This means a palm sized portion would each be appropriate for protein (e.g. meat, fish or poultry), and starch (e.g. bread, potato, pasta, rice) using fingers as fruits and vegetables. Keep condiments like dips to the size of your thumb and calorie laden oils and margarines to the thumb tip. Keep snacks, sweets and treats to about a handful.
2. When at a buffet, always use the smallest plate. It's been proven the larger our plate the more likely we are to fill it with food! Try and wait about 20 minutes after the first plate before going back for more. If you're still hungry after this time, go back for more as this is your body's natural way of saying it's still hungry. Even with two small plates, you're probably likely to eat less than using the usual large buffet plate.
3. Eat high fibre foods! Different and unique fruits and vegetables are often good opportunities to fill a sweet temptation and try something new. Don't forget to also choose whole grains. This fibre filling tip, along with the next, are great to help prevent the frequent and unwanted constipation occasionally associated with travel too.
4. Watch your drinks! Alcohol is good for us in moderation, but in excess it obviously has the opposite effect. It can also add up as a source of empty calories very quickly (a small 6 oz pina colada can have about 500 calories). Water is the best thirst quencher. It's a good idea to try and drink more of this while on vacation for a couple reasons. Most of us don't drink enough in the run of a normal day, and when on vacation we tend to be on the go much more. Depending on the location, we may also be perspiring more so our bodies may actually need even more fluids. Try and drink water throughout the day, but also before and during meals, as it will not only help you to become full faster but also help to achieve optimal fluid intake.
5. Use mindful eating tactics. Ask yourself is it your mind or stomach that is hungry. If it's the mind, go ahead and eat. Keep in mind, however, some people confuse hunger for thirst. This really isn't uncommon, and tends to lead to unnecessary calories consumed - another reason to try and drink some extra fluids before hitting the buffet table. Remember while on vacation, food is frequently available 24/7, so if it is a mind hunger, satisfy yourself with a small portion or snack and try to occupy your time with an activity until the regular mealtime.
6. Go ahead and treat yourself! Moderation is key and those who tend to reward themselves with small portions of favourite foods will likely do much better on a healthy eating plan and maintain a healthy weight than those who deprive themselves.

    As seen in The Telegram April 18, 2011

Healthy, Delicious Menu Ideal for Rural Community Settings

We spent the past week in northern Labrador in a rural and remote community of 250 called Postville. Recipe for Health provided healthy eating workshops and held a group cooking class, which for the most part was from foods available in the local community.

Our menu: Apple Walnut Coleslaw
Sweet Potato Shepherd's Pie
Italian Roasted Vegetables
Pumpkin-Carrot Cupcakes with Yogurt Cream Cheese Icing

See below for these traditional, healthy and super easy recipes!

Apple Walnut Coleslaw
Serves 6-8

Ingredients:
2 cups red apples, cored and sliced thinly
1 1/2 cups green cabbage, shredded thinly
1 cup carrot, shredded thinly
1/2 cup plain yogurt
1 tbsp lemon juice
1 tbsp sugar

pinch pepper
1/4 cup chopped walnuts

Directions:
Mix apples, carrots and cabbage. In another bowl combine all remaining ingredients for dressing except walnuts. Mix dressing with apple, carrot and cabbage mixture and when well blended add walnuts.

Sweet Potato Shepherd Pie

Makes 6-8 servings

Ingredients

2 large sweet potatoes

3 tbsp cream cheese, chive and onion flavor

1/2 lb ground beef or ground moose

1 small onions

1/2 cup sliced mushrooms

3 tbsp balsamic vinaigrette dressing

1 cups frozen peas

Directions

1.      Heat oven to 375 F and grease large dish(s).

2.      Peel sweet potatoes and cut into cubes. Boil in large sauce pan until soft. Drain water and mash until smooth. Add cream cheese. Set aside.

3.      Brown meat with onion and mushroom.  Stir in peas and balsamic vinaigrette dressing. Mix well.

4.      Add meat mixture to bottom of dish and top evenly with sweet potato. Bake around 15-20 minutes or until heated through.

Nutritional Information

This recipe is a low calorie and low fat twist to a classic meal. It is a good source of vitamin A and C.

Recipe modified and taken from the Kraft Canada website.

Zesty Roasted Vegetables

Makes 8 servings

Ingredients

½ lb mushrooms

½ lb carrots

1 onion

1 peppers

1/3 cup Italian dressing

1/3 cup grated Parmesan cheese

Directions

1.     Heat oven to 450 F.

2.     Peel carrots and wash vegetables. Cut all vegetables into desired shapes (e.g. Sliced, coined) and place into large cooking dish.  Toss with dressing and ½ cup of cheese.

3.     Bake at 25-28 minutes or until vegetables are tender while being sure to stir every 10 minutes. Top with remaining cheese and serve.

Nutrition Information

Enjoy this flavorful, low-fat side dish that's made with a variety of vegetables to help you eat right. The carrots are rich in vitamin A, and the peppers are an excellent source of vitamin C.

Recipe modified and taken from the Kraft Canada website.

Pumpkin-Carrot Cupcakes with Cream Cheese Yogurt Icing

Makes 24

Ingredients

1 pkgs carrot cake mix

1 cups canned pumpkin

3 tbsp vegetable oil

3 eggs

1/2 pkg cream cheese

1/2 cup vanilla yogurt

Directions

1.      Heat oven to 350 F.

2.      Grease muffin pan or use paper liners. Mix contents of cake mix with canned pumpkin in large bowl. Add oil and eggs and mix well. Pour into prepared pans.

3.      Beat cream cheese and yogurt in large bowl with mixer until well blended. Set aside in fridge until ready for cupcake.

4.      Bake for 30-35 minutes or until toothpick/fork inserted comes clean. Cool in pans for 10-15 minutes. Remove from pans to wire racks and cool completely.

5.      Frost cupcake with healthy icing and enjoy.

Nutrition Information

Adding pumpkin to this recipe adds flavor and nutrition including vitamin A and fiber. By using a flavored yogurt with the cream cheese instead of sugar we are cutting back on calories and adding calcium!

Recipe modified and taken from the Kraft Canada website.