The holiday stocking has never been considered a good source for holiday nutrition. Most often it is filled with candy and sugary treats. Don’t surround yourself with the opportunity to make bad choices by leaving candy bars and junk
food lying around. Instead, use the stocking as an opportunity to sample
healthier options.
70% dark chocolate
Dried fruit- sulfur free, no sugar added
Nuts: walnuts, cashews, almonds
Green tea
Gifts of Health
There is always a deficit of good gift ideas. This year, surprise your family and friends with gifts that
are not only different but will keep on giving.
Box of 70% dark chocolate
Expeller Pressed Canola Oil
Walnut Oil
Dried Fruits
Canned Wild Sockeye Salmon
Assorted Teas Gift Box
BREAKING NEWS!
Researchers just announced this month at the San Antonio Breast Cancer Symposium that breast cancer survivors who consume more than 3 alcoholic drinks per week were 34% more likely to have a recurrence of their tumor.
When comparing survivors who drink more than three alcoholic drinks per week to survivors who abstain or drink far less alcohol on a weekly basis, the difference in tumor recurrence was significant. This additional evidence further shows that alcohol has a profound effect upon the development of breast cancer. While most data links alcohol intake with breast cancer development, this is the FIRST real announcement of alcohol and its effect on breast cancer
recurrence.
Alcoholic Beverages...How Much Is Too
Much?
Happy holidays! This is the time of year when we at BNI seem to handle one question more frequently than any other: What effect does alcohol have on my health? You want to know how much is too much—and what effect having a few extra drinks can have on your body. Hey, we understand! When you’re not out power shopping, you’re running from one cocktail party or holiday gathering to the next. You may feel like you spend the whole month of December with a glass of wine or festive drink in your hand. These questions are important—especially since, yes, alcohol consumption does tend to shoot up during the holiday season. So read on! We’ll tackle your concerns and offer helpful tips for navigating all the festivities in the healthiest way
possible.
Have a Party Plan
Enjoying a celebratory drink is fine. Heck, even a few celebratory drinks are OK—as long as you have a season-long strategy. Take a look at your holiday party schedule and factor your alcohol consumption into the mix just as you would your food intake. In other words, if there are one or two special events where you know you’re going to drink more than usual—then by all means go, have a blast and don’t worry about overindulging a little. But again, as with your diet, do make an effort to rein it back in on the other nights. Drinking too much on a couple of occasions is no big deal. Sipping glass after glass of champagne throughout the holiday season
is.
What You Should Know About Alcohol and Your Health
Alcohol consumption is statistically linked to significantly increased risks of cancer.
I hate dishing out these kinds of negative facts to my patients! But my priority is looking after your health—so I have to tell it like it is: Studies consistently show that women who have more than one drink a day and men who have more than two per day increase their cancer risk. For women, this includes an increased risk of developing breast cancer.
I know what you’re thinking…there’s a new study every day about alcohol’s effects on health—both good and bad. A study today may show results that will be completely refuted by another report the next day. But know this: Decades of research has consistently found that women who drink more than one serving of alcohol a day put themselves at significant risk for breast cancer.
The American Institute for Cancer Research recently conducted a review of 7,000 scientific studies, compiled by an expert panel of 21 world-renowned scientists, and found exactly what we are telling you: 1 drink for women, 2 for men per day, maximum! The American Cancer Society concurs as well. (By the way, 1 drink a day does not equal any combination of 7 drinks a week. Maybe you’re thinking, “Heck, if I have three drinks on Friday night and four drinks on Saturday, I will be healthy as long as I don’t drink the rest of the week”. Uh-uh--doesn’t work that way.) There’s also evidence that steady alcohol consumption boosts your odds of developing cancers of the mouth, pharynx, larynx, esophagus, liver, colon, and rectum. The evidence is not new and about as solid and indisputable as science gets.
Now for the Good News!
OK, risks covered. Now let me put this all in perspective—because I don’t want you to be afraid to reach for that second glass of wine if you so choose. We at BNI don’t encourage overindulgent behavior, of course—be it with food or alcohol. But the reality is that any diet that is restrictive to the point of frustration—that doesn’t allow for
fun—is not viable long term. Trust your own reason and judgment. And know that on occasion, having a little more than the recommended one glass is nothing to worry
about...ENJOY!
Your Guide to Serving Sizes:
1 drink=
12 fl. oz. (1 can or bottle) of regular beer (140 -180 calories)
1.5 fl. oz. (1 shot) of 80-proof liquor (100 calories)
5 fl. oz. of wine (100-140 calories)
Happy Holidays!
Rachel S. Beller, M.S., R.D.
Appetizers Anyone?
Going out tonight? Here’s a bit of diet advice: Don’t try to
"budget" your calories for the day—you know, skipping breakfast and nibbling carrot sticks for lunch in anticipation of eating a lot at the party. So many people do this! But trust me, it’s a bad idea. By the time the party rolls around you’re going to be absolutely ravenous—and apt to overeat. Plus, you’ll be forced to have whatever food is at the party (cheese puffs, anyone?), instead of filling up beforehand with the healthy options you have in your own pantry. Stick with your usual eating pattern for the day.
Once you’re at the party, forget the junk appetizers—like high calorie fried foods—and stick with the veggie platter. If you eat well before, you won’t be hungry when you are there and lured by the wrong foods. Plus, 11 P.M. is not the time you want to be indulging in sugars, fat, and carbohydrates.
How To Sip Smarter
There are some drinks that you already know are super high cal—like hot buttered rum, white Russians or margaritas (even on the rocks). But also beware of cocktails with added fruit juice, tonic or soda. A mojito may seem like a salad in a glass, but the sugary simple syrup or sweetened lime juice can easily push it toward the 300-calorie mark. Ditto champagne cocktails. A splash of O.J. or cranberry juice can boost the calorie content by 50 calories or more. That may not sound like a big deal, but if you have a few, it adds up! Here’s a look at some other high-cal drinks—along with better alternatives:
Naughty Drinks:
Rum-spiked eggnog--One glass contains nearly 700 calories (did you guess is would be this high?)
Caipirinha--Clocks in at 325 per drink
Cosmopolitan--One cocktail has 264 calories
Margarita--A hefty 320 calories
Nice Drinks:
Vodka and soda with a squeeze of lime-- One serving = 100 calories
Red Wine-- A 6-ounce glass has 120 calories and provides antioxidants
Champagne-- 6 ounces contains just 135 calories
The smart partier will sip a glass of water, sparkling water, or other low calorie, non-alcoholic drink in between cocktails. This reduces the likelihood of over-consumption and keeps you hydrated for the morning
after.
