Tuesday, February 23, 2021

Winter is a great time for soups - Hot and Sour is easier than you thought

 Keeping it brief, I bought a bunch of bok choy and wasn't sure what to do with it all. Searching for recipes, I came across a hot and sour soup. AND I couldn't believe how easy it was. I had to modify it a fair bit because I prefer more hot and more sour than the recipe had. Here is my SOUPED up version (every bit of the pun intended). Many of the ingredients are swappable, add more such as baby corn and water chestnuts. Leave out the egg if you want it vegan. The nutrition facts are approximate depending which ingredients you use. More soup recipes to come to battle this winter. 



Tuesday, January 26, 2021

Super Bowl Sunday!! Are you ready for some healthy snacks? Wait I mean FOOTBALL!!!

Another guest blogger - Dietetic Intern Esteban Tlatenchi.

The Super Bowl is the most famous sporting event in the United States. The National Football League schedules it on the first Sunday of February, also known as Super Bowl Sunday. In the U.S., people view it as an unofficial national holiday. American football fans or not, people like getting together with friends and family to socialize, watch the commercials, cheer for their team or the underdog, and eat delicious finger foods.

The party will have plenty of food for the next couple of hours. Probably before the end of the halftime show, a person could eat at least one serving of everything. The Department of Agriculture ranked Super Bowl Sunday as the second-highest day of food consumption in the U.S. next to Thanksgiving. The top Super Bowl party foods are (in no order): sliders, nachos with a dip, pizza, chicken wings, pigs in a blanket, or anything wrapped in bacon, hot dogs, popcorn, party subs, loaded potato skins, and ribs. Food and drinks combined can add up many calories of high fat, carbohydrates, sugar, and sodium. Do not forget to include desserts and beverages, which include sugary drinks and beer. All these foods and drinks are delicious and tasty but come at a high price.

Imagine tallying the calorie values of some of the foods a person could eat during the game. Using CalorieKing and the USDA's national nutrient database, a person could eat about 4,000 calories, over 150 grams of fat, and 180 g of sugar from the items listed below.
                                                                      

Food

Qty

Cal

Fat

Carbs

Sodium

Sugars:

Added

Cal Burn Time

Exercise

Costco’s Pepperoni Pizza

2 slices

1240

48 g

136 g

2580 mg

14 g

142 min or 345 min

Jogging

Walking

Domino’s BBQ Chicken Wings

8 pcs

480

26 g

36 g

1680 mg

20 g

55 min or 134 min

Jogging

Walking

Doritos Nacho Cheese Tortilla Chips

22 chips

(2 oz)

300

16 g

34 g

360 mg

2 g

34 min or 83 min

Jogging

Walking

Regular Hot Dogs w/ ketchup & roll

2 hot dogs

630

37 g

58 g

1980 mg

18 g

72 min or 175 min

Jogging

Walking

Tostitos Tortilla Chips with a hint of lime

12 chips

300

14 g

36 g

250 mg

1 g

34 min or 83 min

Jogging

Walking

Tostitos Medium Salsa con Queso

8 Tbsp 

(½ cup)

160

10 g

20 g

1120 mg

2 g

18 min or 44 min

Jogging

Walking

Corona Extra Beer

(39.3 g alcohol)

3 cans 12 fl oz

450

0 g

42 g

0 g

2.1 g

52 min or 125 min

Jogging

Walking

Pepsi Soda

3 cans 12 fl oz

450

0 g

123 g

90 g

123 g

52 min or 125 min

Jogging

Walking

Total consumed during the game


4010

151g

485 g

8060 mg

182 g

7.5 hrs or 18.5 hrs 

Jogging

Walking


The 150 grams of fat is about ¾ cups of butter and the 180 g of sugar is about a cup of granulated sugar added on top of it. Eating these foods is the easy part but burning it off is a different story. A person to burn all these calories would have to jog about two marathons or walk from the Verrazano Bridge in Brooklyn to the beaches of Montauk, Long Island, at a pace of 10 min/mile. That is a lot of exercising to do to burn the food eaten at the party. Yet, a healthier option would be much different.

The estimate of 4,000 calories is more than one day's total recommended caloric intake of 2,000. By the end of the day, a person could eat more than 6,000 calories between breakfast, lunch, and the Super Bowl Party. A person can gain about a pound or two depending on their body. Maybe it is one of the reasons many call in sick for work the next day. There are alternative food options that one can prepare that are still tasty and, more importantly, healthy. One can still enjoy the game, the party, and eat healthily. With a bit of research and preparation, one can make healthier delicious treats that everyone can enjoy. Hopefully, by the end of the game, your team and you won by watching what you ate.