Tis the Season for Splurging

Cookie Swap Party! Look Out These Sweet Tooths Are Serious!

This just in: University of Pittsburgh researchers observe that we eat more on weekends and during the holidays! What a surprise?! After studying two year’s worth of consumers’ eating behavior, professor of marketing J. Jeffrey Inman and colleagues found that both the quality (“This homemade fudge is fantastic!”) and quantity (“I’ll have some more homemade fudge, please!) of foods consumed during weekend and holiday meals is considerably different from regular weekdays. Inman suggests that Americans need special dietary advice for special occasion eating to help in the battle against obesity.
So today’s post serves up some smart tips on eating healthy and having a fabulous time during the holidays.

Trim the Trimmings
Go all out and deck the halls with boughs of holly, glitter, and lights, but when it comes to holiday food, accessorize with care. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream -- additions that don't add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you can use them on the splurge foods you don’t want to miss. For instance, I ate a small salad for lunch because I knew I was going to Miller Union restaurant for dinner. Instead of steamed vegetables I savored each bite of Chef Steven Satterfield’s root vegetable gratin -deliciously rich with butter, cheese and crispy breads crumbs. And instead of saying “no” to dessert and in the spirit of holiday giving, I split the rustic apple tart and caramel-honey ice cream with a friend.

Smart Splurging-What the Diet Divas Do!

Even dietitians give the green light to enjoying holiday favorites and offer their own philosophies on navigating holiday dinner parties, traditional treats and big buffets. And guess what? There’s not one suggestion to eat celery instead of your favorite splurge. -“Start small and savor it all. The first few bites of a meal are the most enjoyable. So, start with a small portion and take time to enjoy it.” Marisa Moore, MBA, RD, President of the Georgia Dietetic Association

-“The idea of splurging in this society also smacks of guilt. When we understand that occasionally eating richer foods is part of normal eating, whether eating the foods is part of a celebration or just because we like the taste of something and want some of it, we can go with the flow, letting our bodies guide us in eating in a way that makes us feel great.” Marsha Hudnall, MS, RD, Director and Owner of Green Mountain at Fox Run, Ludlow, Vermont http://www.fitwoman.com/

-“I say splurge on a little something absolutely divine that can not be consumed in a reduced calorie version, such as the authentic Turkish Baklava that was sent to my office as a holiday gift last week. It was not in my day's "plan" and it was absolutely (eyes roll in the back of my head) incredible. I just made concessions the rest of the week to eating and exercise so that I could really enjoy it and that is the key part or else it's not worth it.” Carrie Zisman, MS, RD , http://www.edibleadvice.com/
-“Splurge on things you really, really, really love. Too often we eat things that are mediocre or even bad. How many times have you been halfway through a Christmas cookie and thought, ‘This just isn’t that good.’ Holiday buffets are frequently covered with high-calorie muck. Slice-and-bake sugar cookies with reindeer on them? Processed cheese log? Eeewww, why bother? Homemade toffee? French champagne? Now you are talking. Ask yourself, “is this worth the calories?” If so, dig in and savor it. If not, make use of that little cocktail napkin, or the friendly dog, and get rid of the offending food.” Sanna Delmonico, MS, RD, family nutrition expert, http://www.tinytummies.com/
-“A splurge does imply extravagance or decadence so acknowledge it, sit and savorAll the swaps where you leave out ingredients or downsize might actually be worse for us. Or we fill up on all the lower calorie items and end up eating what we really crave later and are too full to enjoy! Leslie Bonci, MPH, RD, Director of Sports NutritionUniversity of Pittsburgh Medical Center

- “I agree that splurging is OK. If we only eat healthy foods all the time and feel guilty when we indulge then we are not living. Life should be enjoyed. Food is a large part of our lives. It is important to indulge occasionally in order to stay on track. If you don't indulge then you are holding yourself to a standard that will probably make you fail. We should set ourselves up to succeed.” Sarah Ludmer RD, Senior Nutritionist, Del Monte Foods

-“Eating healthfully is a lifestyle, which includes permission to step outside of the ‘healthy food box.’ Coming prepared to holiday events is your key to success. Never show up starving; eat a small healthful snack prior to dining out. Peruse the offerings and after waiting a minute or two if you still really want it, then it is more than an impulsive selection. A few bites of favorite foods should be enough to satisfy you. Feeling that you are controlling your choices will help you feel good during and after the meal.” Annette Schottenfeld, MBA, RD, Nett Nutrition, Inc.

Italian Lessons in Boston's North End

Salumeria Italiana on Richmond Street Open in Boston's North End for 40 Years

Walk the streets of Boston's North End and you'll find yourself thinking you're in Italy as you pop into the tiny shops specializing in cured meats, pastas, olive oils, breads,cheeses and all of the ingredients needed to cook authentic Italian meals including the Italian wines to go with them.

On a recent trip to Boston I joined a group of fellow foodies for an afternoon adventure led by Jim Becker of Food Tours of Boston. Jim knows the North End! At each stop he greeted the shop owners by name and told us the stories of how the family owned businesses began. It was a crash course in getting to know the neighborhood and nuances of Italian culinary habits with samples along the way. First stop was V.Cirace & Son on North Street ( now run by son and daughter Jeffrey and Lisa Cirace), a treasure trove of Italian wines from aperitivo to digestivo!

Jim's lesson in Italian libations included a primer on digestive health, "Italians don't like to complain of "agita" after a big meal. So they have a long tradition of sipping 'digestivo' after-dinner drinks that settle the stomach." They are often anise based or include bitter herbal concoctions. From grappa to aperola to lemoncello to averna ...seems there are almost as many types of digestivi as there are shapes of pasta! We samples a lovely lemoncello from the Amalfi coast of Italy called Sogna de Sorrento. It was not too sweet and very lemony.

Do You Know Balsamic Basics??

Jim Becker, guide with Food Tours of Boston, poses carefully with a pricey bottle of aged balsamic vinegar from Modena, Italy. The red cap indicates it's been aged more than 12 years, the minimum number of years to be designated "aceto balsamico."

The Older the Better

There are lots of "balsamic" vinegars on the market. If they are inexensive chances are they are a mix of some balsamic and mostly red wine vinegar. OK..but not the real deal. The Reggio Emilia region of Italy designates the different ages of their balsamic vinegar (Aceto Balsamico Tradizionale di Reggio Emilia) by label color. A red label means the vinegar has been aged for at least 12 years, a silver label that the vinegar has aged for at least 18 years and a gold label that designates the vinegar has aged for 25 years or more.
The Modena region uses a different system to indicate the age of their balsamic vinegars (Aceto Balsamico Tradizionale di Modena). A cream cap means the vinegar has aged for at least 12 years and a golden cap bearing the designation extravecchio shows the vinegar has aged for 25 years or more. Some of those bottles can be priced over one thousand dollars! A little drop will be enough to add power to a drizzle of olive oil on your salad.



One if By Land, Two if By Sea

You can take the Water Taxi to tour Boston Harbor. This stop next to the Fairmont Hotel, Battery Wharf is steps away from Boston's North End and right next to the Coast Guard station. And even if you forget to pack your walking/running shoes not to worry if you're a Fairmont guest. ( Or maybe you just didn't want to check an extra bag for your fitness gear!)

The Fairmont Fit program lends guests activewear and shoes to use in the hotel's spacious fitness center. Or you can hit the Harbor Walk and do your cardio along the waterfront or up and down the streets of the quaint North End. The aromas of bread baking, rosemary, basil and garlic wafting from restaurants along the way will inspire you to walk a bit faster so you can return in time for lunch!

Compare your Adidas borrowed from Fairmont Hotel's Fairmont Fit program with the Boston Celtic's Legend Larry Bird's Basketball Shoes. Look for this bronze plaque honoring the Bird in Quincy Market.

Spunky and Scarlett

Fly with me.....

You Can't Always Take it With You

Images from The Dish on Eating Healthy and Being Fabulous!
Illustrator Laura Coyle

Food on the Fly!

Air travel is true survival mode these days and that means more people than ever are packing their own snacks and even meals to help get them through the day. Since airline meals (at least the free ones) are disappearing too it’s even more important to have an in-flight food plan.

Navigate Nutritiously.
-Ask for OJ. The nutrients in 100 percent orange juice help boost your immune system to give you a fighting chance to ward off cold and flu germs floating in airport concourses or the cabin air on crowded flights. Ask the flight attendant to mix orange juice with sparkling water for a nutritious low calorie quencher. I love the fresh squeezed orange juice at Nature’s Table Bistro on Concourse E of Hartsfield-Jackson Atlanta Airport.
- Snack Smart. Bag own “sky trail mix” of peanuts, almonds, walnuts, dried cranberries, and granola. Healthy fats and stomach filling fiber will keep you keep going and this combo will be much lower in sodium than the airline’s on board snack mixes. You want to cut down on sodium intake today, because all that sitting can lead to unwanted puffiness and even ankle swelling.
- Concourse Cuisine. If you are bored and have flipped through all of your magazines even before take off, you might be tempted to reach for food as entertainment. So, make sure to ask yourself if you are really famished. If it is in fact mealtime the good news is that most airports do have healthier choices today including freshly made sandwiches, salads, yogurt and even sushi. A salad is fine, but make sure it contains some kind of protein, such as chicken, turkey, ham, eggs or cheese to keep your blood sugar on an even keel. Stress can take a toll driving your blood sugar level down way below normal.

-This flight is making me thirsty! Buy bottled water on the concourse after security screening to drink while you wait and to take on board in carry-on. Or bring an empty water bottle or other container to fill up from an airport drinking fountain (after you’ve gone through security) to avoid paying for water at airport vendors.
- Watch the alcohol at altitude. You and your skin and your brain can really get dehydrated in a pressurized cabin. Alcohol can accelerate dehydration. If it’s at the end of long travel day and you want a drink to unwind, that’s fine. But make sure to double up on water with the wine.
-If you happen to be on a flight that serves a meal, know that you can order a special meal ahead of time. Airlines request a minimum of 24-hours notice. Special meals usually include fruit for dessert.

Airport Security Food Police

Keep in mind that airport security rules prohibit “gel type substances” such as yogurts and liquids such as bottled water or other beverages in carry-on luggage you take through security check points. Solid foods such as sandwiches, hard cheeses, crackers, fresh fruit and vegetables are allowed. Just as security officials don’t like wrapped gifts, make sure food be seen through its packaging and falls under the Transportation Security Administration’s (TSA) guidelines for acceptable items. www.tsa.gov/travelers/airtravel/holiday.shtm. (And no snow globes! That’s on the TSA website too.)
Holiday travelers take note- you can NOT take these foods through airport security even if the home made jam is your Aunt Martha’s.
Cranberry sauce
Gravy
Jams
Jellies
Creamy dips and spreads
Peanut butter
Yogurts
Maple syrup
Oils and vinegars
Salad dressing
Salsa
Sauces
Soups
Wine, liquor and beer

But good news, if you’re bringing the cherry cream pie or caramel cake to the family gathering TSA rules state, “You can bring pies and cakes through the security checkpoint, but please be advised that they are subject to additional screening.” (Especially if it looks like a really good dessert.)
.

Now Let's Add Some Nuts

This beautiful caramel cake from Piece of Cake in Atlanta arrived yesterday afternoon. An autumn delight! There are a few more pieces missing today. Perhaps a sprinkling of toasted nuts would add a little more seasonal glamour.

SOMETIMES YOU FEEL LIKE A NUT, BUT JUST CAN'T DECIDE WHICH KIND?

There’s a nut war going on, and it’s more than the usual squirrel battle to gather the most food before winter sets in.
Growers of almonds, peanuts, pecans, pistachios and walnuts are clamoring to communicate the big health benefits in each bite.

Nuts (and seeds) are a healthy snack choice. Photo by CHRIS HUNT/AJC Special
Nuts as a category have emerged as one of the health heroes in the food world. Not too long ago nuts suffered from an image problem because of their high calorie content.
But today studies show that people who regularly eat nuts — about 1½ ounces a day, five days a week — are at much lower risk of having their arteries clog than non-nut eaters. (By they way, 11/2 ounces is a handful, not a can full.)
“Nuts have gotten a bad rap for being ‘fattening.’ The truth is nuts are nutrient powerhouses full of anti-oxidants, protein, fiber and minerals,” said registered dietitian Marisa Moore, an Atlanta spokeswoman for the American Dietetic Association.
Nuts can also help keep your blood sugar on an even keel, and the most attention-grabbing news for calorie counters is that research also suggests that eating nuts may dampen your appetite, putting the brakes on your tendency to overindulge.
Not created equalJust in case you hadn’t noticed, the first three letters in nutrition happen to be N-U-T, but all nuts do not contain the same nutrient benefits. So the nut world is crowded with sales pitches based on nutritional profiles.
Almonds are a particularly good source of calcium, vitamin E and fiber.
Peanuts (technically a legume) serve up five times the amount of the heart- health-promoting B vitamin folate, compared with other nuts.
Pecans are a super source of anti-oxidants, ranking higher than most other nuts.
Cashews provide copper and hazelnuts manganese, both important micro-nutrients.
Walnuts are the best nut source of omega-3 fatty acids, important for heart health and other benefits.
Chestnuts, with only 69 calories per ounce, win as the leanest nut. Most nuts clock in at about 160 to 200 calories per ounce.
Pistachios win the biggest number in a 1-ounce serving. Forty-nine nuts go a long way to satisfying your craving for a snack. Moore points out another plus: “Pistachios in the shell are the perfect slow food snack. The time it takes to open pistachios gives your brain a little extra time to realize when you’re satisfied. This helps with both portion control and ultimately weight management.”
Case for mixed nutsSo, which nut should you snack on? Toss into salads? Crush to make a breading for baked fish? They’re all good choices for different reasons. So perhaps it’s best we refer to one of the hallmarks of good nutrition, which is to enjoy a variety of foods to get a variety of benefits. Sounds like mixed nuts to me.
Happily, you can find a variety of nuts on Atlanta restaurant menus.Here’s a sneak peek at two nutty dishes about to be introduced.
Bistro Niko (scheduled to open Thursday): Chef Gary Donlick’s French bistro-inspired salade de endives gets extra crunch and nutrition from walnuts and apples.
One Midtown Kitchen: New executive chef Drew Van Leuvan adds excitement to green pea ravioli with curried hazelnuts.
Nut notes● The protein in nuts puts them in the “meat” category. According to the
U.S. Department of Agriculture, in meal planning, a half-ounce of nuts is equal to 1 ounce of meat.
● Studies suggest that most nuts may reduce the risk of heart disease. But it’s interesting to note that does not apply to Brazil nuts, macadamias and cashews, which are higher in saturated fats than other nuts.
● About 1 percent of the population is allergic to nuts.Always ask the server if nuts are used in recipes and if dishes can be made nut-free.
Carolyn O’Neil is a registered dietitian and co-author of “The Dish on Eating Healthy and Being Fabulous!” E-mail her at carolyn@carolyn
oneil.com.

Boo! Halloween Food Safety Tips

What the Queen is Wearing This Halloween!

Halloween Food Safety Tips for Parents from the Funloving Folks at the FDA!

Uncle Sam, who will probably dress up as Uncle Sam again has this wise advice to keep the nation safe from pesky pests and other threats to food (candy) safety this Halloween.

Halloween Children shouldn’t snack while they’re out trick-or-treating. (Sure!)

Urge your children to wait until they get home and you have had a chance to inspect the contents of their “goody bags.” (Best to bribe or threaten them.)

Tell children not to accept – and especially not to eat – anything that isn’t commercially wrapped.

Parents of very young children should remove any choking hazards such as gum, peanuts, hard candies or small toys. (They want large toys anyway or iTunes cards.)

Inspect commercially wrapped treats for signs of tampering, such as an unusual appearance or discoloration, tiny pinholes, or tears in wrappers. ( Who are your new neighbors? )
Throw away anything that looks suspicious (Such as candies made from tofu)

And follow these tips for Halloween parties at home.

If juice or cider is served to children at Halloween parties, make sure it is pasteurized or otherwise treated to destroy harmful bacteria. ( I don't care if the 'natural' stuff looked good on the road side stand.)

Juice or cider that has not been treated will say so on the label. (Watch out for older kids or wild neighbors trying to "spike" the cider.)

No matter how tempting, don't taste raw cookie dough or cake batter. (Don't trust anyone who actually bakes their own cookies or cakes, anyway.)

Before going "bobbing for apples," an all-time favorite Halloween game, reduce the number of bacteria that might be present on apples and other raw fruits and vegetables by thoroughly rinsing them under cool running water. As an added precaution, use a produce brush to remove surface dirt. ( No one said this Halloween party was going to be easy.)

"Scare" bacteria away by keeping all perishable foods chilled until serving time. These include, for example, finger sandwiches, cheese platters, fruit or tossed salads, cold pasta dishes with meat, poultry, or seafood, and cream pies or cakes with whipped-cream and cream-cheese frostings. ( And the same goes for that scary buffet you serve the kids wearing blindfolds such as peeled grape eyeballs and cold spaghetti guts.)

Cold temperatures help keep most harmful bacteria from multiplying. And don't leave the food at room temperature for more than two-hours. (They will be eating candy by then anyway.)

Trick or Treating Nutrition Tips: What's in Your Bag?

1. Make sure the little goblins have something "real" to eat before they head out on Trick-or-Treat candy grabbing mission. Even if you only have time for them to drink a glass of milk, that's a good base for early trick or treaters. Make it chocolate milk for Halloween fun. It contains a little more sugar but delivers the same 9 essential nutritients as white milk.

2. Go for the "fun packs" of candies, ie. portion controlled packages often limited to 100 calories. It's a good way to teach kids about proper amount of candy to eat in one sitting.

3. Brush your fangs! Candy caught in crevices can cause cavities. Sticky, gummy candies are the worst at getting stuck in between teeth. Chocolate has actually been shown to help curb cavities because it helps balance out acids in the mouth that eat into the tooth's enamel. But, brush your teeth!

Spices Add Pinch of Delish and Dash of Health

It turns out that a pinch of red pepper or dash of curry powder not only turns up the heat to boost flavors in dishes, but it also can add a helping of health benefits, too.
Nutrition research supports new reasons to season dishes with herbs and spices, including cinnamon, ginger, oregano, red pepper and yellow curry powder. Blueberries, pomegranates and other deeply colored fruits may be famous for their high anti-oxidant content; but it turns out that some spices rank really high, too.

One teaspoon of cinnamon has the disease fighting anti-oxidant power of a full cup of pomegranate juice or half cup of blueberries. The specific kind of anti-oxidant compounds found in cinnamon called polyphenols have been shown to help regulate blood sugar levels and fight inflammation, which can increase the risk for heart disease and diabetes.
Feel even better about the cinnamon sprinkled on your oatmeal? But don't try to use this spicy news to help justify downing one of those huge cinnamon buns at the mall. Controlling total fat and calories in your diet still reigns supreme as the most important rule in good nutrition. With that in mind, it's interesting to note that spices might come to the rescue there, too.

Red chile pepper gets heat from a powerful antioxidant compound called capsaicin. Spicing up your meal with red pepper flakes or hot chile sauces may also help increase satiety so you eat less. Other studies found red peppers, even milder sweet red peppers, boost your metabolism so you burn a few more calories. Other studies suggest that some seasonings such as cayenne pepper, chili powder and paprika may help curb hunger pangs and boost the metabolism, making it a bit easier to stick to a weight control diet.
Executive chef Piero Premoli of Pricci restaurant in Atlanta adds a touch of heat to vegetables, seafood, pasta dishes and risotto, and jokes, "I put it on my cereal in the morning!" For Pricci's menu this month featuring recipes from Sicily, Premoli prepares swordfish with a glaze of Sicilian Marsala wine with pickled calabrese red peppers, white balsamic vinegar, olive oil and garlic. "This dish is a classic mix of hot and sweet. The cuisine of Sicily is known for its use of chiles, heat and spices," Premoli said.

Ginger has long been used as a natural remedy to soothe an upset stomach. Now research focusing on one of its active ingredients, gingerol, suggests it may work like anti-inflammatory drugs such as aspirin or ibuprofen. Is your mouth burning from the wasabi served with sushi? Pick up that piece of fresh ginger on the plate.

Oregano has the highest anti-oxidant levels of the dried herbs because of its rosmarinic acid content. Used heavily in Mediterranean cuisines, oregano has antimicrobial powers that can help fight bacterial growth and may help inhibit the bacteria associated with ulcers.

Yellow curry powder is a blend of turmeric, also spelled turmeric, and other spices. Curcumin, the bright yellow pigment in turmeric, helps fight heart disease and may boost brain health, possibly protecting against Alzheimer's disease. You may associate curry primarily with Indian or Thai cuisine, but Premoli shares the secret to his sauce for Pricci's seafood with linguine: "I add a hint of cumin-based red curry, something I learned from a chef in Liguria."

More spice, less fat, sugar and salt

Of course, one of the best ways that spices can contribute to the enjoyment of a healthy diet is by taking the place of other seasonings that are high in fat, sugar or salt. Herbs and spices are classified as calorie-free and salt-free.
So the oregano in Greek and Italian dishes, cinnamon in the recipes of Morocco, chiles in Mexican cuisine and turmeric in the curries of India and Thailand not only enhance the fragrance and flavor of foods, but they also play a significant role in the overall nutrition of meals.

What's a spice? A spice may be the bud (clove), bark (cinnamon), rhizome (ginger), berry (peppercorn), aromatic seed (cumin) or flower stigma (saffron) of a plant.

What's an herb? An herb is generally defined as the leaf of a plant (rosemary, oregano, thyme, coriander) in cooking, but any other part of the plant, often dried, can be a spice.