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Football, Food, and Beer: 7 Tips

September 17, 2014 By Penny Klatell, PhD, RN Leave a Comment

football-food-beer-7-tipsIt’s football time. With it comes fun, excitement, joy, angst, wringing of the hands, a whole new spin on vocabulary, and tons of food and drinks.

It seems that football is associated with nine main food groups: beer, wings, pizza, chips and dip, barbecued ribs, burgers, chili, sausage (especially bratwurst), and pulled pork. It’s a calorie bonanza.

Fans were asked in a national survey if game day calories count. 46% said their diet goes out the window when they’re tailgating or watching their team play and 39% said calories count but they still indulge in a few favorites on game day. No big surprise there.

7 Tips To Keep You Happy . . .

or at least your stomach and waistline happy — your favorite football team is responsible for your mental happiness (or anguish).

1. Be aware of what and how much you’re eating. Mindless munching is a calorie disaster. You’re shoving hundreds of calories into your mouth and it’s probably not even registering that you’re eating. Put a portion on a plate and eat it rather than a constant hand to mouth action off of a platter or open bowl. It’ll save you hundreds of calories.

2. Learn approximately how many calories are in a portion of your favorite game day food so you can make intelligent choices. That way you’re not denying yourself what you love, but if pulled pork has hundreds more calories than a grilled sausage and you love them both, would you choose one over the other?

3.  Save your calories for what you love and pass on the other stuff. You don’t have to eat something just because it’s there and it’s traditional football food. If you really don’t love guacamole why would you eat it? Salsa has a lot fewer calories.

4. Don’t be starving at game time (or for the pre-game tailgate). Have a healthy protein based snack (about 150 calories) before the game. Just don’t have a snack and then eat the same amount out of habit – then you’re just adding the snack calories to all of the others.

5.  Cut it down a little. Can you have 4 or 5 wings instead of 6 or 7? How about a slider instead of a burger, 2 pieces of pizza instead of 3, or ½ a grinder instead of a whole one? Put only 1 or 2 toppings on your chili instead of sour cream, cheese, guacamole, and a never-ending supply of chips or nachos.

6.  If you’re doing some shopping or cooking (or bringing food) for a tailgate or party, try making a slightly healthier version of your favorite food.

  • Fried chicken: Use crushed cornflakes for the breading and bake instead of fry
  • Nachos: Use low-fat cheese and salsa
  • Creamy dips: Use 2% yogurt instead of sour cream
  • Chips: Buy baked, not fried
  • Chili: Go beans only or use extra-lean ground beef or extra-lean ground turkey instead of ground chuck
  • Pizza: order thin crust instead of deep dish and stick with veggie toppings or plain cheese instead of pepperoni or meatball toppings

7. Beer. There’s huge variation between brands and types of beer. On average:

  • 12 ounces of beer has 153 calories and 13.9 grams of alcohol
  • 12 ounces of lite beer has 103 calories and 11 grams of alcohol

Different types of beer and malt liquor can have very different alcohol content. Light beer can have almost as much alcohol as regular beer – about 85% as much.   Put another way, on average:

  • Regular beer: 5% alcohol
  • Some light beers: 4.2% alcohol
  • Malt liquor: 7% alcohol

For an extensive list of the calories in many popular brands of beer, click HERE.

Do you know someone who’s off to college?

Freshman-15-ebook-coverGet my book for some easy, doable tips on how to eat well in dining halls and dorm rooms.  Available in print and as an ebook from Amazon and as an ebook from Barnes & Noble.

 

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Eating with Family and Friends, Entertaining, Buffets, Parties, Events, Food for Fun and Thought, Manage Your Weight, Snacking, Noshing, Tasting, Takeout, Prepared Food, Junk Food Tagged With: calories in game day food, football, football food, tailgate food, tailgating

Why Are Your Pants A Bit Snug The Day After Your Favorite Football Team Loses?

September 10, 2014 By Penny Klatell, PhD, RN Leave a Comment

football fans eat more Are you a football fan?

If you are – or perhaps live and/or work with one — you’d better be prepared to wear your loosest pants the day after your (or their) favorite team loses. Put another way, you better hope your football team won (for more reasons than one) or chances are you’ll be joining your fellow fans rummaging around the kitchen later that day — or have the pizza place on speed dial.

No joke! According to a study published in Psychological Science, on the Monday after a big football game fans of the losing team like to load up on sugar and saturated fat. Fans of the winning team go for healthier foods.

How Much Fat? How Many Calories?

Researchers looked at the typical Monday food consumption habits for people living in over two dozen cities. They compared that data to people’s food consumption on Mondays after NFL games in cities with NFL teams who had played games over the weekend.

They found that people living in cities where the football team lost ate about 16% more saturated fat and 10% more calories compared to how much they typically ate on Mondays.

People in cities where the football team won ate about 9% less saturated fat and 5% fewer calories compared to their usual Monday food.

These changes happened even when non-football fans were included in the study sample. In comparison, they didn’t find these results in cities without a team or in cities with a team that didn’t play that particular weekend.

The after effects were even greater in the most football crazed cities — In the 8 cities with the most devoted fans, people gobbled up 28% more saturated fat after a loss and 16% less after a win.

Down To The Wire Games Amped Up The Food Effects

These trends were especially noticeable when a game came down to the wire. When their team lost, especially if the loss was unexpected or the team lost by a narrow margin to an equally ranked team, the effects were the most noticeable. The researchers think that people perceive the loss, perhaps unknowingly, as an identity threat and use eating as a coping mechanism. A winning team wins seems to give a boost to people’s self-control.

To further test their findings, researchers asked French participants to write about a memory they had when their favorite soccer team either won or lost a game. Then they asked them to choose either chips and candy or grapes and tomatoes as a snack. The people who wrote about their favorite team winning were more likely to pick the healthier snacks.

Something You Can Do

Previous studies have shown how sports can influence — among other things — reckless driving, heart attacks, and domestic violence. But, according to the researchers, no one had ever looked at how sports results can also influence eating.

The researchers suggest a technique to use tp help keep your fat intake and calories under control if you root for a team that doesn’t have a winning record — or even if you just live in a city with a team that tends to lose.

  • After a loss, write down what’s really important in your life.
  • They found that this technique, called “self affirmation,” eliminated the eating effects that occurred after football losses.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Eating with Family and Friends, Food for Fun and Thought, Manage Your Weight, Snacking, Noshing, Tasting Tagged With: football, football food, football team, game day food, weight management

How Big Are Your Snacks? Are They As Big As Lunch or Dinner?

September 3, 2014 By Penny Klatell, PhD, RN Leave a Comment

What's-a-snackDo you get so hungry mid-morning or mid-afternoon that you grab whatever you can from a cart, vending machine, the snack room or fridge — and chow down?

if you do, you’re not alone. According to research, snacking, including drinking beverages at times other than during a regular meal,accounts for more than 25% of Americans’ calorie intake everyday. Snacking has turned into “a full eating event,” or a fourth meal, averaging about 580 calories each day.

Eating while you’re doing something else, called secondary eating, has also increased.  Between 2006 and 2008, the amount of time we spend eating breakfast, lunch and dinner stayed at 70 minutes but secondary eating doubled from 15 minutes a day in 2006 to nearly 30 minutes in 2008. There was nearly a 90% jump in the time spent on secondary drinking: from 45 to 85 minutes. (Ever wonder why Starbuck’s is so crowded?)

There’s an increase in snacking across the board, but beverages account for 50% of snack calories. It’s way too easy to forget the calories in drinks. And, we spend about 12% of our total food money at the supermarket on packaged snacks.

What’s A Snack?

A snack shouldn’t be a fourth meal. Most recommendations are that a snack be between 150 and 200 calories and have some protein for both satiety and to help keep your blood sugar level stable. Some fiber in the snack helps keep you full.

Here are some examples – just be aware of portion sizes (for instance, don’t eat half a jar of peanut butter or a huge wedge of cheese):

  • Hummus with baby carrots or other vegetables
  • ½ cup of low-fat cottage cheese with fruit or whole grain crackers
  • An apple, orange, peach, or grapes (or other fruit) with either ¼ cup almonds (or other nuts) or an ounce of cheese or a part skim cheese stick
  • Non-fat, unsweetened yogurt with ½ cup of whole grain cereal and/or fruit
  • A 12-ounce non-fat latte or cappuccino
  • Whole-grain crackers with peanut, nut, or seed butter
  • Trail mix with nuts, seeds, raisins, and cereal (cereal can cut down on the calories while increasing the volume – nuts are a high calorie food)
  • A whole grain (especially if it’s high fiber) English muffin or slice of toast and low-fat cream cheese or a slice of reduced fat (2%) cheese
  • A portion controlled serving of nuts

Smart Snacking Tips

  • Make sure your snack is 200 calories or less and has protein and fiber to help keep you full and satisfied.
  • 100-calorie snack packages are usually processed and probably are not great for you choices. Check the ingredients, protein, and fiber content.
  • Beware of “healthy” or “halo-food” snacks like some sugary cereals, some sweetened, flavored yogurts, some so-called protein bars, yogurt-covered pretzels, and sports drinks.
  • Ask yourself if you’re snacking out of boredom, stress, or if you’re really hungry.
  • Don’t let yourself get so hungry that it’s impossible to control what and how much you have for a snack.
  • There are many choices. Pick snacks that you enjoy and can look forward to eating.
  • Keep healthy snacks in your desk drawer, your kitchen cabinet, or in your car so when you’re really hungry you have a good choice readily available. Otherwise it’s way too easy to succumb to the vending machine, newsstand, food truck, or the donut or apple fritter staring at you when you pay for your coffee.

Do you know someone who’s off to college?

Freshman-15-ebook-cover Get my book for some easy, doable tips on how to eat well in dining halls and dorm rooms.  Available in print and as an ebook from Amazon and as an ebook from Barnes & Noble.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Eating on the Job, Manage Your Weight, Snacking, Noshing, Tasting, Travel, On Vacation, In the Car Tagged With: healthy snacks, snacking, snacks, what's a snack

Is Frozen Yogurt Healthy?

August 26, 2014 By Penny Klatell, PhD, RN Leave a Comment

via TCBY
via TCBY

Is frozen yogurt actually healthy or are you being hoodwinked by “yogurt” in the name?

What’s In Frozen Yogurt?

Milk and milk by-products are the main ingredients in frozen yogurt.

Frozen yogurt companies have their own recipes, but most common frozen yogurts contain yogurt cultures, sweetener, corn syrup, milk solids, gelatin, flavoring, and coloring.

Sugar makes up 15-17% of frozen yogurt and adds flavor, body, and thickness. If you’re thinking healthy bacteria and frozen yogurt, you need to check the brand. Frozen yogurt isn’t regulated by the Food and Drug Administration — although it is by some states — and it may or may not contain live bacterial cultures.

Frozen yogurt is lower in fat than most ice creams because it’s made with milk instead of cream. Most of the nonfat “original” or “plain” flavors are usually the lowest in calories at about 30-35 calories per ounce with about 20g of sugar.

Frozen yogurt, which comes in a multitude of flavors, wears a healthy food “halo” but doesn’t always warrant one. Some brands and flavors are “healthier” than others — depending on the company’s recipe and the quality and quantity of ingredients which produce a product with varying levels of sweetness/tartness, fat content, consistency, and flavor. Of course, it’s up to you to gauge the “healthiness” of what and how much you add on top of your soft swirl!

Some Frozen Yogurt History

Frozen yogurt is relatively new – certainly compared to other frozen desserts. There is a tale, perhaps a myth, of Roman Emperor Nero (AD 54–68) sending his slaves into the mountains to get snow to mix with nectar, fruit pulp, and honey. Frozen yogurt, as we know it, was invented in Massachusetts in 1970 when a Hood dairy employee put regular yogurt through a soft-serve ice cream machine. The first “frogurt” cone was served by a Harvard Square store on February 3, 1971.

During the health craze of the 1980’s frozen yogurt went mainstream and then sort of fizzled. Its popularity rebounded when self-serve stores began allowing customers to control their portion size, mix and match flavors, pick from dozens of toppings, and pay by weight.

Calorie Tips

  • Despite variation in recipes, frozen yogurts are fairly comparable when calories are compared. For instance, a half cup serving of Pinkberry has 116 calories, 0g fat and 20g of sugar; TCBY’s 98% fat free vanilla has 120 calories, 2g fat, and 17g of sugar; and Ben & Jerry’s vanilla frozen yogurt has 130 calories, 1.5g fat, and 16g of sugar.
  • If you have a choice, choose soft serve rather than hard serve. Soft serve has air whipped into it making lighter in weight and lower in calories.
  • Pick the smallest cup. When you start with a smaller cup rather than a large one, you’re already ahead of the game. Despite the fact that you swear you won’t fill up a large cup, you almost always do.
  • Try putting the self-serve yogurt on top, not under, the toppings. Make space-filling low calorie fruit like berries or fresh pineapple your first layer. Then add things with crunch and volume, like cereal. Follow with the yogurt, then perhaps a teaspoon of candy crunch on top. Starting with yogurt often means putting a lot of yogurt in the cup followed by a lot of toppings. Layering low calorie volume food on the bottom can save you a lot of calories.
  • Try not to mix flavors. Swirling a couple sounds like fun, but taste buds are funny. When you pick just one flavor and topping your taste buds are happy and you probably end up feeling more satisfied than if you have a variety of flavors.

Calories in Frozen Yogurt

One cup of low fat frozen yogurt runs about 210 calories. More specifically, for a one cup serving of different varieties of generic frozen yogurt:

  • Frozen yogurt: Calories: 214; Fat: 2.94g; Carbs: 39.24g; Protein: 9.40g
  • Nonfat frozen yogurt: Calories: 164; Fat: 0.65g; Carbs: 34.84g; Protein: 5.96g
  • Low fat frozen yogurt: Calories: 214; Fat: 2.94g; Carbs: 39.24g; Protein: 9.40g
  • Chocolate frozen yogurt (soft serve): Calories: 230 | Fat: 8.64 | Carbs: 35.86g; Protein: 5.76g
  • Vanilla frozen yogurt (soft serve): Calories: 234; Fat: 8.06g; Carbs: 34.84g; Protein: 5.76g
  • Frozen yogurt (non-chocolate flavors): Calories: 210; Fat: 2.70g; Carbs: 38.24g; Protein: 9.14g
  • Chocolate frozen yogurt (not soft serve): Calories: 226; Fat: 3.90g; Carbs: 43.22g;Protein: 10.48g
  • Frozen flavored yogurt (non-chocolate, not self serve): Calories: 221; Fat: 6.26g; Carbs: 37.58g; Protein: 5.22g
  • Nonfat chocolate frozen yogurt: Calories: 172; Fat: 1.32g; Carbs: 35.19g; Protein: 8.95g

Some Frozen Yogurt Toppings

It’s easy to convince yourself that you’re really doing well (and you might be) by eating frozen yogurt instead of ice cream. But, some toppings can turn frozen yogurt into a caloric nightmare – especially when you keep piling them on.

Here are the calorie counts are for one ounce of various toppings:

Fruit (fresh and not):

  • Strawberries: 9 calories
  • Blueberries: 16 calories
  • Blackberries: 12 calories
  • Rasberries: 15 calories
  • Pineapple: 17 calories
  • Mango: 17 calories
  • Grated sweetened coconut: 131 calories

Nuts:

  • Slivered almonds: 170 calories
  • Chopped peanuts: 166 calories
  • Chopped walnuts: 184 calories

Cereals:

  • Cap’n Crunch: 114 calories
  • Cinnamon Toast Crunch: 123 calories
  • Froot Loops: 97 calories
  • Granola: 138 calories

Cookies/Pretzels/Candy:

  • Oreo topping: 112 calories
  • Pretzels covered in chocolate swirl: 130 calories
  • Milk chocolate M&Ms: 146 calories (1/4 cup has 210 calories)
  • Gummi bears: 90 calories (14 pieces have 120 calories)
  • Nestle crunch bar topping: 37 calories
  • Heath bar, crumbled: 170 calories
  • Chocolate sprinkles: 25 calories
  • Rainbow sprinkles: 30 calories

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Manage Your Weight, Restaurants, Diners, Fast Food, Snacking, Noshing, Tasting, Takeout, Prepared Food, Junk Food Tagged With: calories in frozen yogurt, frozen desserts, frozen yogurt, is frozen yogurt healthy, toppings for frozen yogurt

Dirty Water Dogs: a Tasty Treat (for some)

August 20, 2014 By Penny Klatell, PhD, RN 1 Comment

Dirty Water Dog Food Truck“Dirty-water dogs!” You love ‘em (chances are you grew up in NYC), you can’t stand the thought of them, or you haven’t tried them – yet.

Want one? Look for blue and yellow striped Sabrett umbrellas (sometimes green and white, per regulation, in NYC parks).There seem to be a lot of foodtrucks with blue and yellow Sabrett umbrellas, but you can still find plenty of pushcart vendors hawking frankfurters – even if some of them are now cooked on grills rather than plucked out of pots of warm (“dirty”) water.

The Dirty-Water Dog

“Dirty-water dogs” are hot frankfurters plucked out of a metal vat full of warm, salty liquid. How long the hot dog has sat in in it’s warm bath is anyone’s guess – a time frame probably dependent on how many sales have been made and how long the vendor chooses to leave them in there.

The cooking process is simple. Dump the dogs in the water. Snatch them out for a waiting customer, drop them onto a soft (non-grilled) bun that sops up the wetness that clings to the dog, and add on whatever else (sauerkraut, chili, condiments) the customer wants. If you’re in NYC, go for the famed tomato/onion mixture. Classic NYC street food.

The Origin of the Hot Dog

Hot dogs are derivatives of sausage and sausage has been around a long time – it’s one of the oldest forms of processed food having been mentioned in Homer’s Odyssey in the 9th century BC.

Although there’s really no consensus on the origin of the “hot dog” (or the “dachshund” or “little-dog” sausage), credit is usually given to Frankfurt-am-Main, Germany around the year 1487. That means the little dog sausage was being happily eaten five years before Christopher Columbus set sail for the new world. The name “hot dog” probably began as a joke referring to the small, long, thin dachshund.

The Dog In The Bun

Who served the first North American dachshund sausage (hot dog) wrapped in a roll is also in doubt: maybe the German immigrant who, in the 1860’s, sold them with milk rolls and sauerkraut from a push cart on the Bowery in NYC. Maybe it was the German butcher who opened up the first Coney Island hot dog stand in 1871 and sold 3,684 dachshund sausages in milk rolls his first year in business.

A baseball stadium staple since 1893, the sale of hot dogs as game day food is credited to a St. Louis German immigrant bar owner who also owned the St. Louis Browns major league baseball team.

in the 1890s, the word “hot dog” began appearing in college magazines. Students at Yale called the wagons selling hot sausages in buns outside their dorms “dog wagons.” An article in the October 19,1895 Yale Record described people as “contentedly munching on hot dogs.”

The Pushcart and the Dirty-Water Dog

Pushcarts used to be made of wood. Cooking sausage dogs over an open flame on a wooden pushcart meant carts that could – and many did – go up in smoke. The solution: around the beginning of the 20th century, pushcart vendors started heating hot dogs in water instead of on an open flame.

After the pushcart transition from wood to stainless steel, hot dog pushcarts all looked pretty much the same – rectangular stainless steel carts on wheels with a hinged bins for the dog water, shelves for squeeze bottles of condiments, and the ubiquitous umbrellas.

Carts began to change and varying types of permits allow for expanded menus. With a non-processing permit vendors can only sell pre-made food like dirty-water dogs and pretzels. A processing permit allows them to cook food like kebabs and falafel – and, since grills allow the vendors to cook, they can also grill hot dogs.

Dirty-Water Dogs

New York’s iconic pushcart hot dogs –New Yorkers eat millions of them a year — come mostly from the company, Sabrett. You can spot Sabrett yellow and blue striped umbrellas on most carts. Sabrett calls it’s product “New York’s # 1 Hot Dog, renowned for the famous snap! of it’s natural casing, all-beef frankfurter.”

The water that the hotdog sits in isn’t – or shouldn’t be — dirty, even though it looks like it when the vendor sticks long tongs into a vat of gray foamy covered liquid. That’s not scum on top of the liquid but a froth from the combination of warm water flavored with the juice, salt and meaty leakage from all the hotdogs that have been sitting in their warm water bath.

FankiesHotDogsDespite greater availability of grilled hot dogs, the president of Sabrett says there hasn’t been a major fall-off in “dirty-water” hot dog sales. He says that the regulars stand firm in their preference for dirty-water dogs, a sentiment echoed by the owner of the truck in the photo. He says he’ll grill a dog if someone wants, but that he uses his grill mostly for rib-eyes. His regulars prefer a dirty-water dog – and he smiles as he calls it that. However, he assures me his water is clean not dirty!

Kitchen “Dirty-Water Dogs”

In case you have a hankering for a “dirty-water dog” and there’s no pushcart in sight, here’s the recipe for a self-made version, along with tomato-onion topping, from Epicurious.

Ingredients

  • 2 quarts water
  • 2 tablespoons red vinegar
  • 1/8 teaspoon ground nutmeg
  • Pinch ground cumin
  • Favorite hot dogs, not skinless
  • Large yellow onion, peeled and coarse sliced
  • 3 tablespoons cooking oil
  • Pinch of crushed red pepper and hot sauce to taste, optional
  • 1 tablespoon red vinegar
  • 1/4 cup tomato sauce, or ketchup for a sweeter version

Preparation

  • In a covered 4 quart saucepan, bring the water to a low simmer, and add vinegar, cumin, and nutmeg.
  • Add up to two packages of hotdogs and cover for at least ten minutes.

For the onion sauce:

  • Heat the oil and red pepper in pan over medium heat
  • Saute the onion 3 to 4 minutes, until about half opaque
  • Reduce the heat and keep the ingredients warm
  • Stir in vinegar and slowly add tomato until you reach the desired thickness
  • Serve dogs on warmed buns with warm onion sauce or sauerkraut and any other toppings.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Food for Fun and Thought, Takeout, Prepared Food, Junk Food, Travel, On Vacation, In the Car Tagged With: dirty-water dog, food truck, hot dog, pushcart, Sabrett hot dog, street food

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