Still in our "pit-stop" studio, this Q&A goes from ordinary episode to Food in Session drinking game (water drinking game) for every time Emily laughs, talks about her dogs or either of us says "like." Drink up. You're about to get hydrated.
Q: I’m so confused about ground turkey. When I look at the nutrition facts label, it doesn’t seem much lower in calories or fat than beef. Why is it always talked about like it’s so much better?
A: "Ground turkey" is typically white meat, dark meat and the skin ground which increases the overall fat and calorie content, similar to what you'd get with 93% lean ground beef. Ground turkey breast is lower in fat and calories than lean ground beef and regular ground turkey. Take note, it usually costs a little more too. If your doctor has told you to cut back on beef, either ground turkey or ground turkey breast would be good substitutes. Ground chicken is similar comparing regular ground chicken to ground chicken breast. Here is the approximate nutrition information for various raw, ground meats:
4 ounces of ground beef (93%% lean) has 170 calories and 8 grams fat.
4 ounces of ground turkey (93% lean) has 160 calories and 8 grams of fat.
4 ounces of ground turkey breast (99% lean) has 120 calories and 1 gram of fat.
Consider your nutrition goals, budget and taste preference when you shop ground meats.
Q: I know sugar is bad for diabetes and has calories, but what other harm can it do? I need to be scared straight off my sugar habit.
A: You asked for it! Sugar can rewire the brain’s reward pathways and people who have a very high sugar diet had a 58% higher risk of being depressed according to a study in British journal of psychiatry. Sugar also inflames the linings of arteries to the hear and increases the risk of plaque buildup. It also makes arteries and blood platelets stickier, increasing the chance of a stroke or heart attack.
On your skin, sugar starts to bombard the structiore in a process called glycation- basically aging and weakening the skin (hello wrinkles). Next, sugar pumps up inflammation which can worsen arthritis and joint pain.
Last is what sugar overload can do to your body’s built in filters, your kidneys. Overloading sugar in the diet can damage the kidney’s filtration system. So it’s no surprise that diabetes, the body’s inability to properly manage sugar, is one of the main causes of kidney failure. The recommendation for women is 24 grams per day and men 36 grams added sugar per day.
Q: Lent is coming up and my family insists on going to a fish fry every Friday night. Is there any way to do this in a more healthful way?
A: Generally a fish fry consists of breaded fried fish, fries or potatoes and maybe coleslaw. To make it healthier, seek out local fish frys that do offer more options, like green beans or salad as sides. If you find some that offer baked fish or steamed shrimp, even better! It might be best to make your lunch your main meal those days and just have a little or don’t eat at the fish fry if they don’t have those options. See if the family is interested in having your own faux fish fry at home and setup games or whatever else it is to bring the fun home. Emily's first cookbook, The Fresh Farmhouse Kitchen, has a super crunchy, faux fried fish recipe perfect for this occasion.
Q: I am putting together my own home gym, finally! What equipment do you think is essential, keeping budget in mind? I want to start out spending no more than $300 and add as I go.
A: Here's our list:
Start with 2 sets of dumbbells and 2 to 3 kettlebells in weight increments that suit your needs. Refurbished fitness equipments stores, TJ Maxx, Target and Craigs List or similar sites offer good deals. Look for a sturdy bench at these stores/sites too which can be used for much more than bench press (hip thrusts, seated curls and shoulder press, step-ups, the list goes on!).
Get high quality resistance bands in loop form, like these from Moveo Fit Co, and tube bands.
One or two exercise mats or yoga mats.
A jump rope for cardio; cheaper than a treadmill and takes up much less space.
Barbell- great for walking lunges, rows (bench, dumbbells or kettlebells, bands, mats, jump rope, exercise ball, possibly an affordable squat rack and bar or wait to invest in a better one)
When ready, add on an exercise ball and squat rack.
Q: I struggle to gain weight. What can i do to put on healthy weight?
A: Quality calories-in are key here. But if your appetite is poor, incorporate foods that have quality calories in a small portion. For example, add nut butters, avocado or olive oil to your typical foods, like peanut butter on a waffle or avocado slices on eggs. Drizzle vegetables, rice and pasta with extra virgin olive oil. Combine your favorite healthy carbs, like oats and banana, with higher fat foods, like a double serving of nuts for a banana nut oatmeal. Speak to a registered dietitian to put together a plan fit for you.