Thanksgiving, how did you do?

While there’s no scorecard (well there sort of is), how do you feel after the first holiday hurdle of the season? Many of our Foodtrainees checked in with us and for the most part the reports were something to the effect of “I feel much better than in past years” which was music to our ears. As the week progresses we’ll meet with and hear from some clients who overdid it. Either way, evaluate and reset if need be.

I write a lot about planning for the holidays  but wanted to show you a little recap, Carolyn and I love a plate pic. Here are some….

Never save up on a holiday eat your regular breakfast and lunch

Don't fill up on heavy apps, stick to crudite 

Love looking at various plates (actual dinnerware) 

How was your thanksgiving? Any family drama? What was your favorite thing you ate? Mine was the turkey...so delicious this year. 

The Mother In-law Challenge

Last week, I was in my office for client sessions. Many clients had Rosh Hashanah on their minds. For any special event, I try to gather information in order to formulate a plan. “Where will you be for the holidays?” On this particular day three clients informed me that their mother in-law was hosting. Each of these clients shared this with evident apprehension.  Humor is my favorite antidote for anxiety so I dubbed it “the Mother In-law challenge” and we went from there.

When my sessions were over, my mind drifted back to mother in laws and all the accompanying stereotypes. This definition made me chuckle.

 A phrase appended to names of relationship, as father, mother, brother, sister, son, etc., to indicate that the relationship is not by nature

There are books written on the subject including one from psychologist Terri Apter entitled…What do you want from me? And it will come as no shock that the most complicated relationships are between mother in-laws and daughter in-laws.

The food dynamic stems directly from the family dynamic. First, these relationships are “not by nature” these are not your parents where the comfort level is greater. And second, all family gatherings evoke some level of tension. This tension you may carry is as big an obstacle as your MIL. I will go on record and say my beautiful, Swedish MIL is a healthy eater and always has a Foodtrainers-friendly spread for family meals. However, I’m more at ease with my family…of course we have our issues but I’m used to them.

You have to be comfortable with eating well and that may mean foregoing certain holiday foods; you don’t need your mother in law to be comfortable with it or eat like her. I'm assuming you don't dress like her or act like her, right? If your mother in law carries the food-pushing gene, you have two choices. My first rule is “accept but don’t ingest” which I’ve mentioned in LBT and on the blog before. People are often more concerned with what you take or put on your plate than what you actually consume. If your MIL actually assesses your intake, I would employ the best food pusher advice “push back”. It's best to push back with a compliment such as “this is so delicious but I think I’ve had enough”. As far as the tension, mentally prepare yourself for that too. Walk yourself through with "I may be on edge, there will be lots of people but I'm going to be sure to put all my food on a plate and eat slowly." 

For better or for worse, you will have many more in-law meals and the sooner you carve out what works best for you in terms of strategy the better.

If you’re “Rosh Hashanahing” I wish you a happy new year.

What is the hardest part of holiday meals for you? Why do mother in-laws get a bad rap? Or should they get a bad rap?

What's Better Juices or Smoothies?

As I sit here, at my in-laws house, after Thanksgiving #1 with my family and Thanksgiving part duex with Marc’s family I’m looking forward to Monday. It’s not what you think; we’ve had a great time. I am excited because we’re testing out a cleanse from my favorite juice truck The Squeeze. With juice on my mind, I thought about this question I received from a client.

What is the difference between smoothies (drinking the roughage) and juicing (no roughage) in terms of my diet? 
I was posed a similar question for a Refinery29 article.

For starters, smoothies are made in a blender (for me that means Vitamix) and juices in a juicer (love my Breville). My client who posed the question was correct. With smoothies the fiber from the fruits, vegetables, herbs or spices are retained. Whereas when you juice the pulp (which contains fiber) is extracted leaving just the liquid behind. Fiber has such a healthy reputation that there can be a rush to judgment that higher fiber has to be better but it’s not that simple.

Juice and I'm talking primarily veggie juice, with the bulk removed, enables quick energy. Juice doesn’t play hard to get and your body doesn't have to "unwrap" or digest in order to access the nutrients. For those of you who enjoy spinning, juicing is akin to riding with little resistance (fiber) so you can go (or get your nutrition) faster. Eating a salad or drinking a smoothie is more like riding with tension or resistance. You’ll go more slowly perhaps in a more controlled, even manner.

There’s also the issue of quantity. When I juice in the morning I cover a large cutting board with greens, ginger, lemon, pear or whatever I have on hand. You’d have to eat 9 cups of kale to get the potassium, calcium and iron in two cups of green juice. I think of a daily juice almost like a multivitamin. Smoothies, on the other hand, don’t require as much in terms of quantity. My typical smoothie is approximately 1 cup of frozen fruit, a handful of greens, protein powder and then other random ingredients (cacao, yacon, coffee extract are current favorites). I digress, the point I’m making is that there’s a fraction of the produce in a smoothie versus a juice. From a calorie perspective, green juices hover around 150 per 16oz. Smoothies made with fruit, protein, some sort of liquid (almond milk or coconut water) and a little good fat can be double but you’ll get more staying power. 

I think I answered the “what’s better?” question in the most annoying manner that is saying “it depends” but it really does. I hate to be "bi-vegetable" but there are benefits to juicing and “smoothing”. Juice is a megadose of nutrients and smoothing is better for satiety, better for post workout recovery. Most days I’ll have one of each. So if you’re in the market for a Vitamix or a juicer, I can’t sway you either way. It’s like choosing between my family and my in-laws and let’s just say diplomatically that I’m “thankful” for both.

Do you juice or "smooth"? Which do you prefer? What are your current favorite ingredients? And after a holiday weekend, how was your eating? Parents or in-laws?

Ignore Candy Calories this Halloween

This is a repost BUT when I last posted it I think only 3 people (myself included) read this blog. It sums up how I feel about Halloween and leaves me a little more time to get ready for the Halloween with my ghostbuster and stay puff marshmallow man. Is it in poor taste that I have an Amy Winehouse wig to wear?

Yesterday, I found myself clicking on a list for a Halloween candy calorie counter. I’ve also read numerous Halloween-focused blog posts and advised concerned clients providing them with a strategy for tonight. It no longer surprises me that a day meant to be child-centric takes up a lot of mind time for weight conscious adults because of the candy situation. Other holidays have their accompanying sweets there’s chocolate on Valentine’s Day and pie on Thanksgiving. Yet on Halloween candy, loaded with childhood memories and perhaps mentally off limits, trumps the others in terms of temptation and trouble. To soothe a potentially scary situation a few of my trick or treat tips:

1. Ignore candy calories.

We can all do the math and in fact, for a few publications, I have done more than my share of candy math. There are charts listing the higher calorie candies which includes many of the chocolately ones (Reese’s, Almond Joy, Mounds, Take 5) and the lower calorie (candy corn, 3 Musketeers, Peppermint Patty) but as I mention above I feel you should ignore them. Here’s the deal, it doesn’t matter to me that I can have 35 (35.2 to be exact) candy corn for 3 mini Mounds. I don’t like candy corn and would never forego a chance for an adorable and delicious Mounds. I don’t think we should pick our treat based on a chart. If you’re like me, at one time or another you’ve tasted them all (actually I have never had a Take 5) and know your favorites. Go with them and you may not have to eat 35. Another deterrent is to look at the ingredient list. The mouth-watering Mounds has rather inhibiting ingredients.

2. Children will not care about candy after 48 hours.

It happens every year. It’s mid November and I’m in my office. Without fail a few sessions will start like this “I was doing laundry and I spotted the kids’ candy, I had hid it from the kids.” Or, “it was late at night; I went into the kitchen and decided to have 1 piece of the Halloween candy.” Let’s just say the latter example doesn’t end with 1. I suggest letting your kids enjoy, within reason, their stash on Halloween. After that, present them with a small container and let them put 5 of their favorite candies in there to save. Do what you will with the rest but it needs to leave the house. You can donate it and send it overseas to soldiers (although lately according to reports not sure they need the extra calories), you can, as a client of mine does, put it out for the “candy witch” to take. Candy Witch takes the candy, brings it to children without candy and like the tooth fairy leaves some coins in return. I have no issues tossing candy. If that sounds wasteful I would argue that eating nutritionally void treats isn’t helping anyone.

3. Better Options Exist

I have to admit, I’m not anti sugar. Kids and adults have sugar, even the ones who say or whose parents say they “eat no sugar.” Everything from yogurt to oatmeal can have sugar in it. An article in the New York Times today states “candy provides only 6 percent of the added sugar in the American diet, while sweet drinks and juice supply 46 percent.” Having noted that sugar is prevalent there are better and worse ways to sweeten things. I am wearier of the dyes and high fructose corn syrup than I am of sugar. My kids selected Annie’s Organic Bunny Fruit Snacks and Surf Sweets Sour Worms  to give out. Are these healthy? Appetizing? Absolutely not. They are free of high fructose corn syrup and use natural colorings. I also don’t happen to have any sort of a gummy habit so they’re also “safe” in that respect.

What’s your favorite Halloween candy? Most memorable Halloween costume?  Any trick or treat tips to add? And where are you on "sometimes you feel like a nut, sometimes you don't" (Almond Joy or Mounds)?
For the record, my favorite costume was ironically an M & M (I was green and my friend was brown). Our mothers made them. My least favorite was also homemade, it was the American flag. My mother made it out of tissue paper which of course tore and ruined my Halloween. My husband's homemade costume choice in college was "a pair of tighty whities" he made it out of a sheet with a sharpie. Creative, right?

Away Game

Thanksgiving is about more than one decadent meal shared with friends and family. This holiday weekend often involves travel and not the cushy variety to a hotel or resort. Thanksgiving means staying with family on their turf.  Typically we stay with my parents but this year we were with my in laws. I must say, (disclaimer) my in- laws are extremely healthy people who exercise a ton and eat well. They also have very different food rules than my family.  While every meal is an event in my family, discussed as much as 24 hours in advance, my in laws are more casual. "Help yourself to anything" is the directive and let's just say I did.

Slayton siblings are dispersed Thursday at various celebrations. We all convene Friday afternoon in Bridgehampton for 3pm “dinner” aka Thanksgiving #2.  I like this schedule as I enjoy eating early and you can’t get much earlier than 3. While the cousins played soccer outside we had chicken, an Ina Garten recipe for cauliflower with pine nuts, Brussels sprouts and sweet potatoes. This is what I selected there was also corn bread, stuffing and a pasta dish.  We sat around talking and at 6pm it felt like bedtime. The 8 children in the house didn’t seem to agree so we talked some more, munching on clementines and grapes. My food game plan was in tact.

The next morning, the guys went to play tennis. I drove to Shelter Island with my sister in law and mother in law for a hike at a nature preserve. We chose the 6-mile hike and had a great time.  In 90 minutes, over a mini mountain (ok hill) and through the woods, we completed our Thanksgiving "post game" report.  We arrived home around 11:00 and I was starving. I looked in the fridge and found a Fage Greek yogurt. We made some tea and sat down in the kitchen to eat. When I went to throw the yogurt out I spotted a mound of bagels the guys had brought back with them.  I don’t eat a lot of wheat and practically never eat bagels. In the food equivalent of an on side kick, I tore a piece of a soft, warm whole-wheat bagel.  It was delicious. I showered and my husband I went into town for a bit while his parents watched the boys (an away game advantage).

Around 2pm we returned home. My boys were perfectly content but hadn’t had lunch. I made the mistake of encouraging them to tell Farmor (grandma in Swedish) if they were hungry. Now, given the choice between playing and food my boys are choosing sports.  I took their lunch orders and went to prepare it. My older son wanted some of the pasta with peas from the day before. My little guy requested a bagel with turkey (even if it was chicken).  I made myself a plate with some chicken and veggies from the previous day’s crudité plate. I also had some pasta as I was portioning it out and a third of a Russian pumpernickel bagel, my MVP of team bagel, from the rapidly shrinking pile.  Marc’s sister came in and declared “I don’t know what’s wrong with me but I’ve been starving all day.” We commiserated, chalked it up to a good workout outside the stimulated our appetites. My husband later pointed out dinner at 3pm the night before didn’t help things.

The rest of the weekend was fairly similar (though no more bagels after Saturday). I went for a great run Sunday morning.  We were off schedule though, eating at irregular times and at the mercy of what was there to eat. I typically travel with “ammunition” but the cooking for Thanksgiving and knowing my in laws were healthy I slacked off a bit.  We arrived home yesterday afternoon. I slipped out for a manicure. When I went to remove my rings, I couldn’t! I joked to the manicurist “is everyone having this problem today?” She reassured me and said, “yes, this was holiday weekend.”
Did you travel this weekend? How is your eating when on other peoples’ turf? What is the biggest challenge? Are you happy to be home?

Thanksgiving Bright Side: carb of choice

Market Melissa (Foodtrainers' Melissa O'Shea) told you about leeks and Brussels sprouts and last, but certainly not least, in our “bright sides” series is spaghetti squash.

While I have never met a squash I didn’t like, preparing them is another story. I’ll admit, after a few battles with a butternut squash, I often resort to the prepped and cut up variety offered at most stores. Spaghetti squash is not offered this way, but I assure you it is worth the effort to cook one of these up.

Like most varieties of winter squash, you will find loads of potassium, Vitamin C and beta-carotene in spaghetti squash.  When selecting your squash you may spot white and green spaghetti squash, but look for the orange ones which taste a bit sweeter. Spaghetti squash has lower calories and grams of carbohydrates per cup compared to butternut squash, pasta or a sweet potato plus, it looks and can be used like spaghetti. It's a favorite of our clients at Foodtrainers.

1 cup spaghetti squash: 40 calories, 10g carbohydrates

1 cup butternut squash: 80 calories, 21g carbohydrates

1 cup pasta: 212 calories, 42g carbohydrates

1 cup sweet potatoes: 180 calories, 42g carbohydrates

You can bake, broil, roast, steam or even throw it into a crock-pot or slow-cooker.  If you have a crock pot, place the whole squash into the cooker, pierce it with a fork, add water and cook on low for 8-10 hours. The seeds you will find inside can also be roasted, similar to pumpkin seeds.

To bake a spaghetti squash:  Cut the squash in half (place in the microwave for a few minutes to soften the squash to make it easier to cut open), scoop out the seeds and place the halves face down into a baking dish.  Add a little water, just enough to cover the sides of the squash.  Bake in the oven for 30-40 minutes on 375 degrees Fahrenheit, until the flesh is tender.  Pull a fork lengthwise through the flesh to separate into long strands that resemble spaghetti, hence the name spaghetti squash. 

You can top the squash with your favorite tomato sauce or try one of the recipes below. Now is the perfect time to look for spaghetti squash at your Farmer’s markets or local stores so what are you waiting for?

Mediterranean spaghetti squash

Cheese and pepper spaghetti squash

Herbed spaghetti squash

Happy Thanksgiving and we hope you all have some bright sides on your table this year.

What sides are you planning for your Thanksgiving meal? Would you consider the sides we’ve featured Leeks, Brussels Sprouts or Spaghetti Squash?

BBQ Greatest Hits Vol 1

Outside my apartment cars are double parked, 6am yoga was more crowded than usual and manicure places are bustling with pre-weekend primping. Who doesn’t love a long weekend? Well, actually I don’t love parts of them. There's pressure to beat the traffic, when we end up sitting in traffic anyway, there are expectations…it’s sort of like a mini New Years Eve but at least it’s an extra day off, right? So many of you will be barbecuing on this inaugural summer weekend, I thought I’d share 2 of my BBQ greatest hits. Undoubtedly there will be more as the summer wears on….but here’s a little taste.

Pesto turkey burgers
Combine 1 1b organic ground turkey, 2 tbsp pesto, 1/8 shredded parmesan, 1 clove finely minced garlic and a pinch of salt. Grill 10-13 min turning once. Serve over arugula or on an Ezekiel English Muffin.

Tip Top Tuna Burgers
These burgers are a Sally Schneider (The New Way to Cook is a worthwhile purchase) recipe and worth the extra chopping and effort.

3-inch piece of ginger peeled cut in 3 pieces, 1 ½ pounds tuna steak, 3 Tbs minced scallions, 1Tbs finely chopped cilantro, ¼ tsp minced garlic, 1 ½ tsp minced jalapeno, Pinch sugar, ¼ tsp kosher salt, Fresh pepper, 1 ½ tsp low sodium soy sauce, 2 tsp sesame oil, 2 Tbs sesame seeds (can omit)

Finely chop the tuna. Press ginger in a garlic press or finely grate. Add 1 tsp ginger, scallions, cilantro, garlic, jalapeno, sugar, salt, pepper to taste, soy sauce and 1 tsp of sesame oil to tuna. With wet hands shape into 4 equal patties, place on cookie sheet and freeze 10 min to firm up. Brush patties with remaining 1 tsp sesame oil and sprinkle with sesame seeds on both sides. Can pan fry in very hot pan 2 min each side (brown outside, pink inside) or grill 1 ½ to 2 min per side.

Enjoy the weekend and if you make either of these burgers, report back!
Are you a fan of 3-day weekends? Will you be barbecuing this weekend? What’s on your menu?

Reality Bites

I am fairly certain what I’m about to say will offend some of you. Consider yourself warned but also know what when we are offended it’s usually because some part of what we heard is true or at least hits close to home. So here it goes. There is so much in my arena, the arena of food and nutrition, focused on holiday eating: what to eat at holiday parties, how to avoid gaining weight over the holidays, the average person gaining 5 pounds over the holidays, surely you’ve heard much of this. And I have delivered my share of quotes on holiday eating, I’ll admit it. I then had a friend say something that struck a cord, something that knocked “have a glass of water for every glass of wine” on its head; she said “people get fat over the holidays because they expect to get fat.”You know what? She may be right.

After all, why is it that people who would never eat a pig in a blanket at any other time of year feel its ok over the holidays? Why, if you are always a Sauvignon Blanc girl is egg nog suddenly on your radar? And don’t explain this away with “these foods are only here only one time of year”. First, we live in a world where you can get strawberries in January; we can in fact get most foods all year round. And second, at holiday parties we tend to see these special treat foods again and again, so we see them multiple times this month alone.

The other argument for holiday eating is that we partake in certain foods to avoid offending our host or hostess. Again I have to cry foul because any host or hostess isn’t perched on your shoulder watching you all night. And even if you are right next to the host, did a friendship ever end because someone declined a mini quiche? My 5 year olds school has a policy in classrooms that encourages them to take a “polite bite” of foods offered. After that, they aren’t compelled to eat any further. Kindergarteners don’t eat the foods they aren’t truly interested in and adults shouldn’t either.

So, what I am saying is that our rules shouldn’t change because there is Holiday music playing. You can enjoy your favorite holiday food (that is food singular) and savor it but be selective. If you are someone who is focused on healthy eating, keep it that way. The season is festive; your eating doesn’t need to be.

Where do you fall in all of this? Do you plan to “get fat” over the holidays?