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Eating with Family and Friends

Is The Breadbasket Doing You In?

September 6, 2011 By Penny Klatell, PhD, RN Leave a Comment

Shiny Packets And Small Pots

It used to be only butter on bread – big slabs, small pots, or foil wrapped rectangles.  You can still find all of these – what would a diner be without those sometimes rock hard, sometimes soft and squishy, gold or silver foil wrapped butter packets?

Butter or Oil?

Olive oil for bread sopping and dipping is giving butter some stiff competition.  Olive oil arrives green or golden, plain, herbed or spiced.  It can be plopped down on your table, or poured with flourish from a dark tinted bottle.  Some restaurants offer a selection for dipping – and attempt to educate you about the variation in flavors depending upon the olives’ country of origin.

How Many Calories?

Do you eat more calories from one or the other?  Hidden cameras in Italian restaurants showed that people who put olive oil on a piece of bread consumed more fat and calories than if they used butter on their bread. But, the olive oil users end up eating fewer pieces of bread than the butter eaters.

In the study, done by the food psychology laboratory at Cornell University, 341 restaurant goers were randomly given olive oil or blocks of butter with their bread. Following dinner, researchers calculated the amount of olive oil or butter and the amount of bread that was consumed.

How Much Butter, How Much Oil, How Much Bread?

Adult diners given olive oil for their bread used 26% more oil on each piece of bread compared to those who were given block butter, but they ended up eating 23% less bread in total.

The researchers found:

  • Olive oil users used 26% more olive oil on each slice of bread compared to block butter users (40 vs. 33 calories)
  • Olive oil users ate 23% less bread over the course of a meal than the people who used butter

The olive oil users had a heavier hand than the butter users – for individual slices of bread.  However, over the course of the meal when the total amount of bread and either oil or butter was accounted for, the olive oil users used more per slice, but, overall they ate less bread and oil over the course of the meal.

They also took in 17% fewer bread calories:  264 calories (oil eaters) vs. 319 calories (butter eaters).

Butter, Oil, And Bread Add Significant Calories

  • A tablespoon of olive oil has 119 calories, a tablespoon of butter has 102 calories, one pat of butter has around 36 calories.
  • Butter and oil are all fat; olive oil is loaded with heart healthy monounsaturated fat, butter is filled with heart unhealthy saturated fat
  • Bread varies significantly in calories depending on the type of bread and the size of the piece
  • Most white bread and French bread averages around 90 to 100 calories a slice. Most dinner rolls average 70 to 75 calories each.

What’s Your Bread And Butter (or oil) Plan?

The bread and butter or olive oil pre-dinner (and maybe during dinner) ritual can create a real caloric bump without much nutritional value.  So many of us chow down mindlessly on bread and butter or oil before a meal – because we’re hungry – or because it’s there for easy nibbling.

Choose to eat it, limit your amount, or don’t let the breadbasket land on your table.  The choice is yours – just be mindful of the calories.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Eating with Family and Friends, Manage Your Weight, Restaurants, Diners, Fast Food, Snacking, Noshing, Tasting Tagged With: bread, bread basket, butter, calories, eat out eat well, food facts, olive oil, weight management strategies

The “Power” Of Coffee

August 31, 2011 By Penny Klatell, PhD, RN Leave a Comment

Most of us recognize the energizing, wake-up character of coffee – but too often we forget its other “power.”

A Power Outage

Connecticut was hit very hard by hurricane Irene.  As I write this there are still half a million people without power and in an area like mine — a lot of homes have well water and no gas source — you may not have water, a working stove – or flushing toilets for that matter.  We have an abundance of trees and outside of my small town’s downtown area most of the power, phone, and cable lines are overhead making us especially vulnerable in any major wind, snow, or rain event.  We have no mass transit other than a Metro North spur line – which is still down for the count. In other words, it can feel like you’re disconnected from the world and functioning within your own little sphere.  Your lifelines become food, water, and your iphone or blackberry (if you can find a place to plug in your charger).

Coffee Shops Act As The Town’s “Water Cooler” And General Store

In my town of 20,000 we do have a Starbucks, a Dunkin’ Donuts and a handful of other coffee shops – and they have become the office water cooler, the town general store, the coffee klatch of times gone by, and the source of an electrical outlet and wifi.  Downtown has power so the coffee shops have power.

Thank goodness the post hurricane weather has been phenomenal.  So, what do you do – you get into your car where you can listen to the radio desperately hoping for an estimate for power restoration (which you don’t get) and go hang out in town at – where else – the coffee shops, or sidewalk benches, or restaurants (especially those with outdoor seating).

By far, the most popular places are the coffee shops.  Yes, the caffeine is a drawing card – but so is the conversation and sharing of war stories while you wait in the line that extends out the door onto the street.  Unshaven men and women without a stitch of make-up smile and converse.  Kids beg for donuts (and in most cases get them ‘cause their isn’t a whole lot of produce to be had  — and who could wash it and/or cook it, anyway).

The Golden Ticket

Our local Starbucks must be breaking all sales records.  It has the golden ticket.  Aside from coffee and bathrooms, it has outdoor space with tables, a lot of seating on chairs and retaining walls, and a major bonus:  wifi and for those in the know – outdoor electrical outlets built into the retaining walls. It is so crowded that you have to launch yourself in the direction of an empty space when someone vacates.

The amazing thing is that everyone is friendly and cooperative.  Tables are shared.  The Starbucks staff, overworked, has been as friendly as ever.  The coffee is flowing – but most importantly, the place itself has reverted to the general store of old – the downtown center – the water cooler in the office.  It is the place to share stories, to connect with humanity, to speculate, to rage at the power company and the cable provider.  It is the place to recharge your mind and to recharge – literally – your cellphone, iPad, and laptop!

So, for those in many towns and cities who sometimes protest the proliferation of coffee shops, or bodegas, or local bars or restaurants – think about what they offer.  It’s not only food and drink but the humanity and kinship that goes along with it – not only during crises but when you stop in everyday for your morning coffee – or your Sunday breakfast at the diner – or your burger and beer to watch the game.  For many of us, these places become part of out social structure – something that is heightened during times like power outages or critical events.

Time To Post

It’s time to get into my car, turn on the radio, drive into town hoping to spot a utility truck working on downed wires, go to Starbucks to get a cup of coffee and an update on power restoration (opinion, true or not), and stake a claim to a perch outside where I can grab on internet connection and post this online.

Filed Under: Eating on the Job, Eating with Family and Friends, Food for Fun and Thought, Snacking, Noshing, Tasting, Takeout, Prepared Food, Junk Food, Travel, On Vacation, In the Car Tagged With: coffee, coffee shops, eat out eat well, food for fun and thought, hurricane Irene, morning coffee, power outage, water cooler, weight management strategies

Food: A Rubber Band, Band-Aid, And Nourishment

August 23, 2011 By Penny Klatell, PhD, RN Leave a Comment

Everyone eats food. It’s a source of comfort, love, nourishment – and at times, pain, bribery, control, and reward. Many of us remember and associate the food we ate, where we ate it, and with whom with good – and bad – events.

People can love food but be traumatized by it, too.  Food can be used as control in prisoner, famine, or hostage conditions.  People with eating challenges become so traumatized by food that it is seen as the enemy rather than nourishment.  Soldiers and captives associate certain foods with the enemy and often will never eat that food again.

Food has always played a major role in my large Greek/Russian restaurant family.  We have big get-togethers and a whole lot of food.  After many of us traveled, certain beloved food and wine from other cultures became incorporated into our family menus.

 

Recently – and sadly — food played a front and center role for my family acting as a rubber band, band-aid, and a source of comfort and nourishment.

My Mother-in-law, Arla, died suddenly last week.  She was two weeks shy of her 87th birthday, seemingly in good health, active, and involved.  Eating out was her passion and a defining part of her life.  Fittingly, the last time I saw her, four days before her death, she had had lunch at Nobu with her friends and had invited her grand-daughter-in-law and her great-grandson, Jack, who is lovingly named after her husband. She followed this by dinner on the same day with my husband and me at a well-known Upper West Side restaurant.  When we arrived, she was waiting for us at the bar and during dinner, as she usually did, she critiqued the menu, food, décor – and the wine.

 

Exactly one week later, food and drink played a major role the night before her memorial service.  Immediate family, having arrived by car, plane, and train gathered at a restaurant (which she would have approved of) to eat, drink, and reminisce.  It was a much needed opportunity for communal sharing – with animated commentary on the choice of wine – none of which my Mother-in-law would have drunk having preferred dry, cold white wine that made your mouth pucker.

After the memorial service there was an open house at my apartment.   Fittingly, food and drink provided a focus, nourishment, and conversation starter.  Even the caterer – who had become Arla’s friend, generously made a gift of the food in her honor.  Prompted by salami, cheese, fruit, cookies, coffee, wine, soda, and sparkling water, everyone seemed to have a story to tell that related to special food – or drinks – or restaurants – or trips —  and Arla.

Our family always joked that she kept cans of soda in her apartment for years and years that ended up being off-tasting and flat.  I’ll be darned if the first bottle of Coke, opened by her nephew and purchased two days before, wasn’t flat.  Was she smiling?

Her brother suggested we serve only American red wine knowing she wouldn’t have drunk it – didn’t this make him feel better and lighten the mood?

Her good friend, an actress, went straight to the coffee pot.  Even though it was close to 1PM she needed her morning coffee – she’s usually just getting up at that hour.  Wouldn’t Arla, who was always up at the crack of dawn, coffee in hand, have smiled?

 

People ate, people drank, and people told stories.  Little kids and babies ate.  The dog scarfed up crumbs.  My oldest son shared some jellybeans with his brothers and cousins that he took from his grandmother’s ever present and always full jellybean bowl on the day she died.  “Fresh ones,” he said, “she must have just filled it up.”

The communal spirit – initiated by the unexpected passing of a mother, sister, mother-in-law, grandmother, great-grandmother, aunt, sister-in-law, and dear friend – was aided and supported through the comfort and familiarity of food and drink.

On the way to my apartment after the service I was in a cab with one of my sons and Arla’s brother.  As the cab alternately rocketed and crawled down Ninth Avenue we passed one of my favorite food stores in Manhattan – Poseidon Bakery.  Their spanakopites (spinach pies) and tiropites (cheese pies) have graced many a family event.  I commented on this is we passed the store.  “Maybe we should stop,” I said, mostly in jest.  My son smiled and her brother Steve cackled and turned with a certain look in his eye.  Arla would have loved it.

Filed Under: Eating with Family and Friends, Food for Fun and Thought Tagged With: food, food as comfort, food as love, food for fun and thought, meaning of food, nourishment

Fast Food Facts For Kids And Their Parents

June 14, 2011 By Penny Klatell, PhD, RN Leave a Comment

After sugar sweetened beverages, fast food is the most unhealthy food product marketed to children. Fast food companies speak to children early, often, and when parents aren’t looking. Fast food is aggressively marketed toward children as young as two.

In 2009 the fast food industry spent more than $4.2 billion on TV advertising and other media. Preschoolers saw 21% more fast food ads on TV then in 2003; children saw 34% more; and teenagers 39% more.

According to Yale’s Rudd Center for Food Policy & Obesity, a comprehensive study looked at the marketing of the twelve largest fast food chains and at the calories, fat, sugar, and sodium in over 3,000 kids’ meal combinations and 2,781 menu items.

 

What The Study Found

  • 13-17 year olds buy 800-1,100 calories in an average fast food meal – about half of their recommended total daily calories.
  • At least 30% of the calories in menu items purchased by children and teenagers are from sugar and saturated fat.
  • A single meal contains at least half of the daily recommended sodium for young people in most fast food restaurants.
  • Although most fast food restaurants kids’ meals have at least one healthy side and beverage option, they are rarely offered as the default.
  • McDonald’s and Burger King show only healthy sides and beverages in child-targeted advertising but automatically serve french fries with kids’ meals at least 86% of the time and soft drinks at least 55% of the time.
  • Faced with pressure about portion sizes companies rename, not eliminate, their largest sides and drinks.  For example, Burger King’s 42-ounce “King” drink is now the “large” option; the previous  32-ounce “large” is now a “medium”; the  “medium” 21-ounce drink is now a “small”; and the 16-ounce “small” is now the “value” choice.
  • Kid’s food choices are affected by exposure to food and beverage ads targeted to adults. More than 60% of fast food ads seen by children are not for kids’ meals and older children (6-11) are more likely to order something from the dollar menu or a combo meal (27%) than to order a kids’ meal (21%).
  • Snacks and dessert choices had as many as 1,500 calories — five times more than the ADA’s recommended 200 to 300 calorie snack for active teens.
  • During non-meal times in the evening and after school, teens ordered more fast food than any other age group.
  • Of 3,039 possible kids’ meal combinations only twelve met preschool nutrition criteria; 15 met nutrition criteria for older kids and only 17% of regular menu items qualified as healthy choices.

 

 

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Eating with Family and Friends, Restaurants, Diners, Fast Food, Snacking, Noshing, Tasting, Takeout, Prepared Food, Junk Food, Travel, On Vacation, In the Car Tagged With: eat out eat well, fast food, food, food advertising, food facts, kids' food, snacks, weight management strategies

Can You Train And Tame Your Hunger?

May 3, 2011 By Penny Klatell, PhD, RN Leave a Comment

Physical – or real – hunger, the kind you feel when your stomach is growling, you’re irritable as all get-out, you’ve got zilch energy, and probably a throbbing headache, means you body needs food for fuel.

Info You Can Use About Hunger

  • Hunger is somewhat unpredictable.  Your actual hunger levels are not the same every day and can be affected by what your body needs and does — like activity, hormone levels, sickness, and other things.
  • Hunger doesn’t necessarily follow a time schedule.  You can adjust the types and amounts of your meals and snacks to influence the next time you will be hungry.  Eating just because the hands of the clock are at noon or 6PM – even though you’re not hungry – can lead to weight gain and unhealthy eating habits.
  • What you eat affects your hunger level.  Carbs, fat, and protein are digested at different rates.  Simple, refined carbs like soda and candy are digested rapidly. They give you quick energy from a surge in your blood sugar – which is followed by a rapid drop in your energy.  Protein foods give you the most sustained blood sugar levels and satiety without the blood sugar spikes.  Eating food that has a balance of nutrients is probably the best way to satisfy your hunger, keep you feeling fuller longer, and give your body the fuel it needs.
  • How much you ate at your last meal affects you hunger levels since larger meals take longer to digest.  Haven’t you ever eaten so much for dinner that you’re not hungry until lunch the next day?
  • You can put off eating for a while –occasionally ignoring your hunger won’t cause a long-term or significant drop in your metabolism. If you do postpone your hunger the urge to eat will come back and may be stronger when it does return.
  • Your stomach is about the size of your fist and can be filled by a palm full of food.  Of course, since your stomach is a muscle, it can also stretch.  When you stretch it out by putting in too much food you probably don’t feel so great (like overly stuffed at Thanksgiving).  When you eat small meals you’ll get hungry more often and perhaps fuel your body more efficiently.  This is the rationale for 5 or 6 small meals a day rather than two or three larger ones.
  • Your body is smart.  Have you noticed that sometimes you are hungry for a specific food?  It might be your body’s way of letting you know that it needs a particular nutrient.  Careful:  sometimes that hunger is head or emotional hunger that popped up because you just passed a bakery and the smell of just-baked chocolate chip cookies is acting like a trigger!
  • All kinds of foods can play a role in satisfying your hunger. Labeling food good or bad puts the food in charge. Depriving yourself of a particular food or attaching special meaning to it can set you up for cravings and overeating.  It gives the food power over you rather than vice versa. Allowing yourself to make good choices from all foods; eating when you’re hungry; and eating portions that satisfy and not stuff you, put you, not the food, in charge.

Next post

When Should I Eat:  a numbered scale to help you figure out how hungry you are and when to eat.

Filed Under: Eating on the Job, Eating with Family and Friends, Entertaining, Buffets, Parties, Events, Food for Fun and Thought, Snacking, Noshing, Tasting Tagged With: eating plan, food shopping, hunger, mindful eating, weight, weight management strategies

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