Jacqueline’s Healthy Bites

By: Jacqueline Aizen, RD

As a dietician, food is such an integral part of Jacqueline’s life, not only as a source of sustenance and health but also as testimony to our culture and traditions, and ultimately to shape our lifestyle. While she devotes much of her time helping others pave their path towards a healthier life, she also takes great pleasure in cooking, schmoozing and writing about food, and of course eating! As a native New Yorker, she embarked on her career in nutrition at New York University to pursue her passion in health and wellness. When she is not busy with food endeavors she loves to immerse herself in the joy of dance and yoga practice. Jacqueline wishes you all healthy cravings and a Bon Appetit!

Summer’s Frozen Delights: 10 Spoonfuls of Healthy Tips

Thursday, August 4th, 2011

Summer's Frozen TreatsIt’s 95 degrees out and buxom beads of sweat decorate your face, giving you that beautiful summer glow. Your soaked shirt is firmly glued to your back as you finagle your way through the steam bath that is our New York City subway.  Yes my friends, that sticky, sweet summer season is in full swing: barbeques, beaches, and my favorite..ice cream!!! I’m not talking about that fat-free, schmat-free stuff!  Remember the good old days of Mister Softee? (It’s just not the same today) The jolly jingle of the ice cream truck would jolt  me right out of my sandbox, as I rushed to get my hands on my favorite “vanilla  on a cone with rainbow sprinkles please!”  Mister Softee’s sweet smile, vanilla swirl hat, tidy blue jacket, and cherry-red tie has left an indelible imprint in my memory.  Nothing in the world could compare to the taste of that pillowy, soft, creamy  saccharine swirl! I must admit though that today’s competition is fierce: 1001 frozen yogurt joints, gazillion gelaterias, and  tasty and trendy ice cream trucks. As we ride the intense heat wave, these frozen sweet concoctions beckon us at every corner. Not to worry, with just a little discipline you can prevent a sugar coma and calorie fest. Here is my survival guide for summer’s sinfully sweet delights!

Ice Cream, You Scream-Let’s Eat!

When the craving strikes for a cool and creamy summer treat what should you do? My answer: enjoy every Dee-Luscious bite! There is an important difference between discipline and deprivation. Constant denial may eventually lead you to take a scary ride on the vicious cycle of binge eating and dieting. Discipline on the other hand will allow you to enjoy your favorite foods in moderation without fear or guilt. Personally, I adore just about anything with dark chocolate, especially a rich, velvety gelato. Mmmm..Ok, with that said here are some ways you can still enjoy your favorite ice cream the healthy way. L’chaim!

Tasty Tip #1: Hit the “Rocky Road” Jack!

If you have a difficult time controlling your cravings and know that one spoonful will quickly lead to you to binge on a tub of chocolate chip cookie dough, leave it off your grocery list. If you will allow me to wear my Freudian hat for a second I will explain why. Psychology plays a significant role with food in terms of eating behavior. Just the thought of having an icy cold, butter pecan in your freezer, may trigger a desire to eat it. So, the next time a craving strikes walk a few blocks (or miles)  to your nearest ice cream shop  to satisfy your sweet tooth; at least you’ll burn a few calories along the way.

Tasty Tip#2: Fat-Free Faux Pas

Despite the frozen yogurt craze, I have never been much of a fan. Although frozen yogurt is usually lower in fat than ice cream, I prefer an unctuous gelato and creamy texture of real, full fat ice cream. You’re not hearing things, yes, I said full fat! Many of the frozen yogurt spots serve fat-free versions. Here is a little interesting FYI for you folks. When you remove fat (which provides tons of flavor) you must substitute more sugar to create an edible substitute. (Milk is an exception because cream is skimmed from the milk to lower the fat content.) The problem here lies in the excess sugar, which may lead to blood sugar imbalances, increased weight gain, and a craving for more sugar! You might end up eating more than you bargained. A low fat option is ok but I would just enjoy a small serving of  the real deal to really satisfy your taste buds!

Tasty Tip#3: Don’t Be a Conehead!

Are you not having enough sugar in your super duper-sized dulce de leche?  With some waffle cones averaging the size of your head, they will only have you pining for more. If you can’t resist that crunch, get the smallest cone with one(not 2) scoop of ice cream.  Otherwise, opt for a small cup and spoon your way to yummyness!

Tasty Tip#4: Sharing is Caring

You share pretty much everything else with your BFF, why not a few calories? Take a spoonful of gelato, schmooze a little, wait until your friend has a bite and then dig in again. Eating slowly and sharing some laughs and sweetness will save you tons of calories and guilt ;}

Tasty Tip#5: Stop the Sugar-Free Insanity!

Yes, it is low carb but all those artificial sweeteners are toxic and will possibly make you feel bloated. Plus, did you notice that sugar-free just doesn’t taste the same and makes you crave more sugar? Exception: if you are diabetic and are concerned about your sugar you may opt for the sugar-free version. Diabetics can also enjoy some regular ice cream as long as they eat a meal prior to it that contains protein, healthy fat, and fiber. This way, the ice cream won’t elevate your blood sugar as quickly.  Opt for a half cup serving (children size). It is best to consult your doctor or other healthcare practitioner to determine whether this is a good option for you.

Tasty Tip #6: Choose Your Toppings Wisely

With hundreds of toppings available it can be difficult to resist the urge to splurge. Instead of gummy bears, oreos, caramel, and more artificial creations, choose natural toppings such as fresh/dried fruit or nuts. The protein and healthy fat from the nuts will create more satiety so you won’t need as many bites and the fiber from the fruit will do the same. In addition, fruit has more antioxidants and good –for-you vitamins than the hot fudge. If however, you choose otherwise don’t bury your ice cream under a heap of hundreds of artificial toppings; just choose one.

Tasty Tip#7: Don’t Go Hungry

If it’s time for lunch or dinner and you haven’t eaten yet, don’t start with dessert! When we are hungry the first thing our bodies naturally crave is carbohydrates in the form of simple sugar. It is the main source of fuel for us and instead of pining for broccoli we naturally crave something sweet. If you start with ice cream it may be difficult to control yourself. It is good to enjoy a healthy meal beforehand and if the craving still lingers enjoy a lick or two.

Tasty Tip#8: Be a Saavy Sampler

Here is my secret tip: Shhh don’t tell anyone ok?! When a craving strikes for some rich, luscious gelato I just try 2-3 different flavors. By the time I finish my last sample I notice that my craving dissipates. Sometimes, all you need is a few bites to satisfy you. ;}

Tasty Tip#9: Beware of Portion Contortion

Choosing a cup size is a bit tricky because a small size is often a large serving in disguise. If you pay attention to the server you will notice that they will often serve you 2 scoops of ice cream in your “small” cup. Ask your server if they have a children’s cup and if they don’t, make sure to get just one scoop.

Tasty Tip#10: Stress Less

Oy gevalt! You  went a bit meshugas and ate the entire pint! Relax, it happens to the best of us. One splurge will not pack on a schmizillion pounds. Sure, a little water weight might tip the scale but just don’t make it a habit. Enjoy a few super-sized salads the next day, accompanied by a side order of a long jog and you will be in tip top shape in no time! ;}

Whether you love a luscious hazelnut gelato, or a sweet strawberry sorbet enjoy it in good health! Until we schmooze again my friends, I wish you all Blessings and Healthy Cravings!

PS: Cool the sizzle with my easy peezy icy cold treat..

“Just Peachy” Smoothie

I will leave ice cream making to the professionals but I can definitely whip up a lip-smackin’ good smoothie! Packed with protein, essential omega-3 fatty acids, vitamin C , and fabulous flavor it’s a perfect, healthy summer treat!

Ingredients

1/2 cup unsweetened low fat organic yogurt

1 cup unsweetened almond milk

1 cup fresh sliced peaches

1 tablespoon flaxseed powder

1/2 teaspoon pure vanilla extract

1 teaspoon agave nectar or honey, or a sprinkle of stevia (optional)

¼ cup crushed ice

Fresh mint for garnish

Combine all the ingredients in a blender and pour into a chilled glass for an even cooler treat. Garnish with a sprig of fresh mint and enjoy!



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The Big “O”

Wednesday, June 22nd, 2011

Once upon a time in the days of yore, when Facebook  and texting were still future phenomena and only birds Tweeted, attempting to locate organic products was like searching for a needle in a haystack. Fast forward a few years later and you will find yourself in a society with  mammoth  megamarts spewing forth  natural, organic, eco-friendly toilet paper, mositerizers, food, and even socks! But “organic, schmorganic” you may say. What does that even mean and why should I spend a shmizzillion dollars on it all? Excellent query you posit my friends! Allow me to quell your inquisitive minds and get to the nitty gritty of the omnipresent   “organic,” universe.

Be a Savvy Shopper

It’s easy to get vacuumed into a vertiginous vortex of confusion when making your weekly grocery rounds. How do you finagle your way through this network of natural, whole, organic, farm-raised fare? Before bagging those natural soy chips, I beseech you to first read the ingredient list.   This way, you won’t leave any room for second guesses. If the nefarious names listed remind you of something that may lurk inside the lab of Dr. Evil, leave it on the shelf. You may also want to pay special attention to the following names:

*Not so Natural

The word “natural” conjures up bucolic images of cows, milkmaids, and streaming waters under azure skys. But  beware my friends! Since the FDA doesn’t have a standard definition for “natural” food products, you are left to your own discretion. This is great news for manipulative manufacturers  who tack the word “natural” onto hundreds of products. For example one “natural” juice can have aspartame, food coloring #5, and citric acid, while another bottle of juice can just have sugar and water. So where do we go from here ? If the ingredients contain preservatives, food colorings, chemicals, artificial sweeteners, and other unpronounceable names, just walk away. Our bodies were not created to metabolize synthetic substances, despite how good they may sometimes taste.

*Organic

In the US, organic certification is handled by state, non-profit and private agencies that are approved by the USDA. We can write volumes on just this word alone, but let us at least sort through the existing oodles of organic labels.

-100% Organic: This label signifies that the product is free from: synthetic chemicals, chemical fertilizers, pesticides, genetically modified organisms, irradiation, antibiotics, growth hormones, artificial colorings, artificial preservatives, and food additives. If grown on a farm, synthetics and chemicals have not been used for three or more years. The label displays a “USDA” stamp as well.

What’s lurking inside your beef?

That thick, juicy steak may tantalize your taste buds but think twice before you take a bite! Most conventional feedlot is plump and pumped with hormones and antibiotics. However, organic meat and poultry is free from growth hormones, antibiotics, and they must be fed only 100% organic grass or grain. They are not allowed to consume GMO feed or other animal parts or by-products. The animals must also have outdoor access so they can play with their friends, and not be crammed into shoulder-to-shoulder feedlots. The words “natural, grass fed, free range, cage free, pasteurized, and raised without antibiotics” do not necessarily equal organic. But it’s a start..

-95% Organic: The product contains only 95% organic ingredients, which means that the remaining 5% may be questionable. The label also displays a “USDA” stamp.

-Made with organic ingredients: The product contains only 70% of organic ingredients. Just because you see the word “organic” doesn’t mean that the entire product contains only organic ingredients.

Still Not Convinced?

Is it really worth my wallet?  We all know how expensive organic food is but so is health insurance and medical expenses.  Your health should be your number one investment because both you and your loved ones will reap the benefits. I don’t know about you, but something scares the shmegeezles out of when I see a  strawberry that rivals the size of my hand.. In case you are still plagued with doubts here are some more bonuses to going organic:

*Studies show that mothers who consume organic milk and meat had nearly 40% higher rumenic acid, a type of conjugated linoleic acid that is linked to anti-cancer properties, reduced body fat and increased lean muscle mass

*Organic grass-fed meat contains more vitamins A and E, and two times more omega-3 fatty acids than conventional meat

*Organic farmers create less carbon foot prints, using less energy and water resources

*Organic produce often tastes better and contains more nutrients and minerals than non-organic

*Clinical studies conducted on animals exhibited reduced fertility, altered hormone function,     early and late pregnancy loss, reduced sperm production, and premature birth after exposure to pesticides.

Tips to Try at Home

If you choose to cleanse your entire kitchen to make the switch to organic then Mazal Tov! If not, get your feet wet and try the following:

*Baby Steps

Start by one or two items that is a staple in your home. For example, if you must have your morning cup o’ joe with milk then switch to organic low fat and if you can’t start the day without a morning scramble, then purchase organic eggs.

* Peel away Pesticides

The skin of fruits and veggies harbors most of the pesticides so make sure to peel away the skin whenever possible. To wash the skin fill a bowl with equal parts water and vinegar and allow soft-skinned fruit to soak.  The acetic acid in vinegar helps  kill bacteria and dissolve pesticide and wax residue. For tough-skinned fruit fill a spray bottle with equal parts water and vinegar and shpritz and scrub.

Word to the wise: The following is a list of produce  with the highest pesticide levels:  bell peppers, strawberries, spinach, cherries, peaches, canteloupe, celery, apples, apricots, green beans, grapes, cucumbers, pears, winter squash.

*Join a CSA

Community Support Agriculture is a fabulous way to schmooze with your local small-scale farms. In a nutshell, CSA members buy “shares” of the farmer’s crop at the start of the season. These shares entitle members to a weekly shopping bag of nutrition-packed, fresh produce. CSA produce is often more pocket and planet-friendly. For more information on where to find your local CSA you may visit:

http://nyccsa.org/

http://www.justfood.org/farmer-outreach/grow-nyc/csa-nyc

The next time you find yourself sifting  through that labyrinth of labels beware of those items that can easily cast a “natural”spell over you..Until we schmooze again my friends I wish you all Blessings and Healthy Cravings!

~Jacqueline~



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The Skinny on Sushi

Sunday, May 8th, 2011

The Skinny on SushiWould you prefer the creaminess of an avocado roll or savor a soy-soaked sliver of salmon instead? Whatever choice tempts your taste buds most, there is no denying sushi stardom! It has become the go-to takeout choice and catering belle- of the- ball. But, why oh why do we swoon over a piece of raw fish snuggled in a sticky- sweet bed of rice? Why do pizza joints carry a menu with California rolls?! Sushi has even “rolled” its wasabi-shmeared way into our supermarkets. I wouldn’t be surprised to eventually see a gefilte fish maki swim its way onto our plates..

Although it is traditionally a healthy cuisine,  much of the Japanese food in the states has been adapted to the super-sized American palate. Hence, the crazy cream cheese-stuffed Philadelphia or rock n’ roll maki-not something you would typically find on a menu in Japan. So the next time you crave a taste for the Far East, expand your horizons, not your waist lines.  The following menu choices should  satisfy both your belly and heart, without turning  you into a sumo wrestler!

When in Japan

Toss that fork and save it for the steak! I highly encourage you all to learn the art of maneuvering chopsticks, if you haven’t already. Not only do they add fun and flair to your meals, they help you consume smaller bites..always a good thing!

Superstar Starters

Sharing is Caring: Communal dining is integral to Japanese culture so share these healthy appetizers and entrees with your friends.

*Oshitoshi: boiled spinach (Popeye had it right all along)

*Steamed greens or raw salad: tons of fiber and water, vitamins and minerals.

*Seaweed salad: rich in iodine, an important trace mineral important for healthy thyroid function. Nori is also rich in       protein and calcium

*Unsalted edamame: high protein, low fat, low starch

*Steamed vegetables dumplings

*Miso soup: rich in vitamins and a warm way to fill your belly.

*Shitake mushrooms: rich in selenium, vitamin C, and antioxidants.

*Sashimi sampler: Pure lean protein and oodles of omega 3 fatty acids.

*Choose broiled, grilled, or steamed dishes.

Sinful Starters

*Fried dumplings

*Fried spring rolls

*Tempura vegetables

Rock these Rolls

*Salmon and avocado: rich in protein, anti-inflammatory omega 3 fatty acids and heart healthy monounsaturated fats. Plus salmon is not high on the mercury list. For a complete list of fish and their corresponding mercury content you may visit:

http://www.americanpregnancy.org/pregnancyhealth/fishmercury.htm

http://www.fda.gov/food/foodsafety/product-specificinformation/seafood/foodbornepathogenscontaminants/methylmercury/ucm115662.htm

Word to the Wise: Keep in mind that raw fish may be a breeding playground for bacteria and parasites. If the thought of raw fish is unnerving stick with cooked fish.

Tasty Tip: Choose brown rice over white: more fiber and  B vitamins and minerals. It’s nutty taste and chewy texture creates satiety- this equals less bites and a smaller waistline

Stick with one roll which is equivalent to about 2 servings (1 cup) of cooked rice.

*Rice-free rolls wrapped in a smooth sheet of nori  or paper-thin cucumber slices. Refreshing!

*Vegetable rolls

Oh So Wrong Rolls

*Cream cheese and mayonnaise-stuffed rolls

*Tempura rolls

*Super-sized rolls that give your mouth too much of a workout and stretch..

Oodles o’ Noodles

Choose soba (buckwheat) or udon (whole wheat) noodle dishes for added fiber sauteed with vegetables or in a broth. Toss the tempura noodles..

Tasty Tip: If you choose noodles go easy on the rice to prevent carb overload.

Smart Sides:

*Ginger: anti- inflammatory and digestive aid

*Wasabi: antibacterial

Silly Sides:

*Soy sauce (even the low sodium version)

*Creamy sauces

Sip Some:

*Green tea: rich in antioxidants and improves metabolism

*Sake: share 1 small bottle with a friend if you choose to order

*Water

Sipping  Snafus:

Sugar, sugar, and more sugar..not such a good thing

*Soda

*Diet drinks

*Juice

*Sweet cocktails

Ditch Dessert:

Finishing a meal with a sweet treat is not mandatory. Plus, do you really have any room after all those yummy rolls?
*Fried Ice cream: that’s why we all scream for ice cream b/c it’s cold..not fried!

*Share the green tea ice cream if you can’t resist

*Choose fresh fruit

So, my friends, the next time you pick up the phone for some sushi takeout forget the fried futomaki and sip on some miso instead. Itadakimas!

Until we schmooze again I wish you all Healthy Cravings and a Bon Apetit!



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A Lighter Pesach

Thursday, April 7th, 2011

As the April showers usher in the blooming May flowers, we begin preparations for the Passover festivities. Like a kid in a candy store we rush to the supermarkets whose aisles are lined with a myriad of matzahs, jars of jellied gefilte fish, and packaged potato flour, Yum-Oy! We pulsate with anticipation and stock up on all the Pesach goodies. Spotlessly scrubbing our homes from ceiling to floor of any leftover challah crumbs we are meticulous about insuring a chametz-free zone. But, do we implement such discipline when it comes to our bodies? Do we make sure our own temple is just as clean from “impurities”? Perhaps, we can use this Spring cleaning to reflect on our health habits and ponder whether or not we sometimes fall prey to over-indulgence..especially around the holidays?

Holidays often call for family and friends to gather around a delicious display of home-cooked meals. Stews simmer, breads bake, and kitchen aromas align to embrace us in their comfort and warmth. Our eyes begin to feast the colorful dishes as we are about to experience the ultimate culinary cornucopia. As the evening eventually tapers down though a slumber slowly slips its way into our limbs. Caressing our satiated bellies we take a deep breath and promise ourselves that after tonight we will banish ourselves to the diet inferno! Does this sound like familiar scenario? While our ancestors battled the 10 plagues we are stricken with the 10-pound battle of the bulge! As much as feasting ferociously and holidays make a great shiduch…we often end up feeling like a matzoh ball at the end of the night! We don’t have to become slaves to gluttony however. You can still enjoy all of the delectable delicacies, including your grandma’s lip-smacking scrumptious potato kugel! With just a smidgeon of discipline you can have your mouthwatering macaroon and eat it too..minus the guilt!

A Dash of Discipline

Do holidays give us licence to lose control? Why are we so obedient when we must fast, or refrain from consuming chametz? However, as soon as it’s time to eat, restraint goes out the window? Remember to listen to your body, chew slowly and really savor each bite.

Don’t try to starve yourself the day of the seder to only gorge yourself later that evening. By the time dinner starts you’ll be so ravenous you will devour everything.. including the bone shank! Follow these strategies to help you prevent a culinary coma:

Please Pass the Greens
If there is anything you should stuff yours belly with first and foremost it is the greens! Surprise, surprise! Fill half of your plate with non-starchy vegtables (potatoes don’t count) whether it is raw or cooked veggies. Prepare dishes with as many vegetables possible because they will fill you up with fiber and water. That means, less room for dessert..

Go Fish!
If you’re like me and you go meshugas for gefilte fish then enjoy! Fish is not only great for your sechel, it is also an excellent source of lean protein that will provide you with long-lasting satiety. Stick to one serving if you plan to eat any more meat dishes later in the evening.

Drink Water
Must you serve or drink that neon-orange corn-syrup flavored concoction?! Your body and waistline will be eternally grateful for saving it from unnecessary calories and artificial additives. Drink filtered water instead. About a half hour before the seder drink an eight-oz. glass of water and you will be surprised that you will want to eat less. Don’t drink during meals to allow for better digestion. You may want to wait at least 30-40 minutes after your meal to sip on some water or hot tea.

Sip on Soup
Sipping on some hot broth is one of the best ways to start your evening meal, especially if its swimming with lots of scrumptious green veggies. After a small bowl of steaming soup you may find that your belly is quite satisfied. Enjoy one delicious matzoh ball for the sake of tradition, but just one..

Schmooze More, Eat Less
Temptations abound and as we feast with our eyes each dish beckons us for a nibble. Instead of piling your plate with a mound of morsels enjoy just a small sample. Remember that it takes twenty minutes for our brains to tell our stomach “Enough motek! I’m full!” so chew slowly. Where’s the rush? For example, take 1 spoonful of the braised carrots, 1 small square of the potato kugel and 3 oz of the brisket. Put your fork down between each bite and enjoy some schmoozing before you dig in again. How was Moshe’s bar mitzvah or uncle Shmooly’s Florida vacation?.. If you crave another bite or two, fill the rest of your plate with non-starchy greens. Commit to eating just a plateful of the foods you choose without going back for seconds, unless you enjoy that inflated feeling.

Mind your Matzoh
Although it is customary to consume a certain amount of matzoh on Pesach, must you eat an entire box?! Before you reach for another scrumptious sheet of flour and water ask your body if you really need that extra piece. Really, put your hand on your bloated belly, close your eyes and listen to what your body says. I think we both know the answer to this one..

Pass-Over Dessert
You have 51 weeks out of the year to enjoy buttered pastries and sugary treats so why not give your body a well-deserved break? Do you really have any room left over for that potato starch plagued coconut macaroon? Chances are you are simply succumbing to indulgence and temptation. Ok, it’s Pesach so take one and nibble slowly while still schmoozing. Remember tomorrow night you must prepare for another marathon of macaroons…

Take the rest of the week to focus on consuming lots of vegetables, fresh fruits, and lean proteins like eggs, unsweetened lowfat yogurt, poultry and fish. Limit yourself to one matzoh per meal and try to refrain from sweets and fried foods. Mind your portions and drink a lot of water, not the color-carbonated crap. Maybe you can squeeze in some zumba or yoga and before you know it you’ll be on your way to dietary redemption! May you all have a delicious Hag Sameach!

Until we schmooze again I wish you all Healthy Cravings and a Bon Appetit!



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Just a Schmear!

Wednesday, March 30th, 2011

If you love bagels as much as you love to breathe then raise your hand! Ok, a bit extreme I know. After all, as a dietician I should be encouraging you all to munch on the crispy green goodness of broccoli right!?  Instead, I’m playing devil’s advocate, and asking you how much you love to sink your teeth into a freshly baked basket of bagels! Why that’s health heresy! The truth is, as much as I love my salads and carrot sticks I am a foodie at heart, and love to savor foods from all walks of life. I believe that you can and should enjoy everything in moderation, without obsessing over calories and carbs! However, temperance and discipline is key, so let’s not dive into a carbelicious coma or binge on challah and chulent! With that said, I’d like to share with you some practical tips on how you can still enjoy this doughy delight without the guilt, and still fit into your favorite pair of skinny jeans!

Before we dig into these chewy, crispy Russian/Polish “bubliks” or Yiddish “buegals,” let’s discuss amongst ourselves why they are so beloved. It seems at every event or holiday (except Pesach of course), you are almost always greeted with a colossal platter of assorted bagels, and 1001 spreads. Is it just me or do we all share a secret love affair with bagels? Well it’s either that or sushi (that’s another blog)..

Bagels and cream cheese is a staple in the Jewish community, especially in the Big Juicy Apple! How can two simple rings of dough provide so much comfort and tame a belligerent belly? Perhaps it’s an innate connection with your ancestors with whom you share a food culture that dates back centuries? Maybe that creamy lox spread is the glue that binds and bonds you with your friends on Sunday brunch? Or does that crispy sesame crunch provide a Proustian nostalgic tug, reminding you of a special childhood memory? Whatever your unique connection with bagels may be, there is no reason why you shouldn’t relish in the delicious tradition of a schmear!

So, the next time you walk into a room or deli filled with a bevy of bagels don’t fret. If you feel like a kid in a candy store follow these tips so you can eat your bagel and have it too, without bursting your belt buckle!

Size Does Matter

Your average bagel runs about a 6-inch diameter, which is equivalent to 3-4 slices of bread. The bagel alone contains about 350 calories and although I don’t like to focus on calories, you have to also consider the amount of schmear. Therefore, focus on portion control and choose the following options.

  • Choose a mini bagel
  • Scoop out the middle if you choose to consume one regular bagel
  • Eat ½ of the regular bagel and enjoy the rest later.

Best Bagel

With so many options, what should you choose? Always opt for whole grain bagels and those with seeds because of the added fiber, protein, and healthy fat. Fiber not only maintains healthy cholesterol, it also increases satiety. This means that you will be full with fewer bites; keep in mind that “good” carbs are usually higher in fiber. Fiber slows down digestion so you don’t have a rapid rise and drop in blood sugar. Try to limit yourself to one bagel and don’t go back for seconds.

  • Whole grain and multigrain is best (whole wheat, rye, pumpernickel, oat)
  • Sesame seeds are rich in calcium, magnesium, zinc, protein, and heart-healthy mono and polyunsaturated fat (some 411 nutrition for you)

  • Poppy seeds pack a punch of iron and calcium, vitamin B1 and some folate.

Bagel Bummer

If your bagel looks like a Crayola box of crayons, run for dear life my friends!. I recently attended a lovely event where the host served the greatest variety I’ve ever seen. As I attempted to choose from the plethora of treats I couldn’t help but notice a few multi-colored bagels that were apparently made by Rainbow Brite! As creative and pretty as that might look, food coloring is toxic and has been show to adversely affect your health. Stay clear of these bagels as well:

  • Salt (unless you like water retention and high blood pressure)
  • Sugar (best to get it from natural sources like fruit instead)
  • Chocolate Chips (the healthiest kind is bittersweet with at least 75% cacao)
  • Cheese (do you even know the type and the amount of cheese used?)
  • Plain (white flour will make you crave seconds..)
  • “Crayola” (unless you enjoy eating rainbow-colored dyes fresh from the lab..)

To Schmear or Not to Schmear?

The filling is just as important to your health and waistline as is the type of bagel you consume. Never eat a bagel alone because you will most likely still be hungry. Why? Carbohydrates, especially the kind that contain white flour and sugar, digest rapidly and cause a spike in insulin and subsequent drop in sugar. Translation: you will crave more food. Solution: make sure you eat some protein and fat with your carbs to fill you up. Choose about 1-2 tablespoons of the following and have just a schmear so it doesn’t feel like this scenario “can I have a bagel with my cream cheese please?”:

Schmeartastic

  • Light vegetable cream cheese (at least you’ll get some veggies for the day)
  • Vegetable egg white omelet (excellent source of protein)
  • Whipped cream cheese is slightly lower in fat
  • A few slices of lox (rich in essential omega-3 fatty acids and protein)
  • Tofu spread (low in fat and a vegan option)
  • Low fat tuna salad (the regular has too much mayo. Limit tuna choices because of high mercury content)
  • Choose low fat cheese and limit to one slice
  • Natural nut butter (great source of protein and heart-healthy fat and another vegan option)
  • Hummus (low in fat and high in protein)
  • Eggplant spread (the one without mayo)

Not so Schmeartastic

  • Butter
  • Jelly
  • Flavored cream cheese (chocolate, strawberry, etc..too much sugar)
  • Babaganoush (if it’s swimming in mayo..)
  • Whitefish salad (I can hear the Gasps! OY! But it’s a classic! White fish itself is an excellent source of protein, and contains healthy fat, B vitamins, and minerals. However, the excessive amount of mayo is the real culprit. Make your own version at home with some low fat mayo or a drizzle of extra virgin olive oil.)
  • Egg salad (too much mayonnaise)

Thirst Quenchers

You may not realize that drinking a bottle of iced tea and juice can constitute a meal in itself. Most sweetened beverages come in 12-20 oz sizes and contain about 2-3 servings, which equates to sugar overload. Diet drinks don’t provide any nutrients and are often laden with artificial colors and sweeteners.

Sip on This

  • Water
  • Low fat milk
  • Unsweetened tea
  • Unsweetened coffee
  • Seltzer

Not This

  • Soda
  • Juice
  • Sweetened teas
  • Sweetened coffee
  • Sweetened hot chocolate
  • Diet drinks
  • Vitamin water

So there you have it my friends, some practical tips to help you enjoy the tasty traditions of bagels. You don’t have to deprive yourself of the foods you love, as long as you practice portion control, and make healthier choices. Until we schmooze again, I wish you all blessings and healthy cravings!

~Jacqueline~



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