Refrigerated leftovers safe to eat up to four days after Thanksgiving dinner - Ohio's Country Journal and Ohio Ag Net

By Tracy Turner and Sanja Ilic, food safety state specialist, Ohio State University Extension

Safety, it seems, is on the mind of many this holiday season. In that context, it’s also important to consider food safety when planning your meal, not just regarding Thanksgiving but anytime you cook or serve a meal. That includes knowing what to do with any leftovers to make sure they remain safe to eat later.

The recommended, refrigerated storage time for different foods can vary by food type, but in general, the refrigerated storage time is quite short, said Sanja Ilic, food safety state specialist, Ohio State University Extension. OSU Extension is the outreach arm of The Ohio State University College of Food, Agricultural, and Environmental Sciences.

For instance, the U.S. Department of Agriculture (USDA) recommends storing cooked turkey no longer than three to four days. These short-but-safe limits will also keep refrigerated foods from spoiling.

Many consumers, however, do not practice safe leftover storage. In a study by the USDA, one-third of participants said they’d eat leftovers longer than four days after cooking.

This is a problem because after four days of refrigeration, the risk of foodborne-illness-causing bacteria growing on those leftovers increases, Ilic said. 

“This is especially important for people that may be at increased risk of infections, such as elderly, young children, pregnant women, diabetes patients, and people that are in cancer treatment,” she said. “And because pathogen bacteria typically doesn’t change the taste, smell, or look of food, you can’t tell whether leftovers are safe to eat.” 

And, if you choose to store the leftover turkey in the freezer, you can feast on that turkey, well, forever. While the taste and texture of the frozen meat will decline after about four months, turkey that is correctly prepped for frozen storage is safe to eat indefinitely, says the USDA’s Food Safety and Inspection Service.

The federal agency recommends that you remove the turkey from the bone, slice it into smaller pieces, and store it in small containers if you plan to eat it within four days. If you want to store the turkey longer, you should pack it into freezer bags or other airtight containers and place it in the freezer.

For the other leftover foods, you should cover and wrap them in airtight packaging, or seal them in storage containers for storage in the refrigerator. This helps to keep bacteria out, retain moisture, and prevent leftovers from picking up odors from other food in the refrigerator, the USDA says. Taking care to store leftovers correctly can help you avoid getting a bad case of foodborne illness.

“Remember that cooked foods have to be kept out of the temperature danger zone—40 to 135 degrees Fahrenheit,” Ilic said. “Turkey, like other cooked foods, should be kept warm—135 degrees Fahrenheit.

“Turkey can only be at room temperature for two hours. After that, it should be refrigerated.” 

According to the Centers for Disease Control and Prevention, Clostridium perfringens is one of the bacteria that can grow in cooked foods that are left at room temperature for too long after cooking. It also produces toxins that cannot be inactivated by reheating the foods.

In fact, C. perfringens is the second most common bacteria that causes foodborne infections. As many as one million individuals are affected by C. perfringens each year, according to the CDC. C. perfringens food poisoning symptoms include severe abdominal cramps and pain, diarrhea, and flatulence within six to 24 hours after eating foods that contain high numbers of bacterial cells.

Here’s another interesting fact: C. perfringens outbreaks occur most often in November and December, with many of the outbreaks linked to turkey and roast beef, according to the CDC.

Here are some other tips from the USDA regarding leftovers:

• Keep leftovers in a cooler with ice or frozen gel packs if the food is traveling home with a guest who lives more than two hours away.
• Store stuffing separately from leftover turkey. Remove the stuffing from the turkey and refrigerate the stuffing and the meat separately.
• When reheating cooked foods, be sure to use a food thermometer to make sure they have been heated to an internal temperature of 165 degrees Fahrenheit.

Lastly, while you think of clever ways to serve up those leftovers (turkey pot pie, anyone?), remember to keep food safety in mind so that you, your family, and any guests who want to feast on Nanna’s special-recipe sweet potato casserole or other traditional holiday favorites, can do so safely.

Chow Line is a service of The Ohio State University College of Food, Agricultural, and Environmental Sciences and its outreach and research arms, OSU Extension and the Ohio Agricultural Research and Development Center. Send questions to Chow Line, c/o Tracy Turner, 364 W. Lane Ave., Suite B120, Columbus, OH 43201, or turner.490@osu.edu.

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Refrigerated leftovers safe to eat up to four days after Thanksgiving dinner - Ohio's Country Journal and Ohio Ag Net
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How Inflation Can Eat Your Early Retirement Goals - Forbes

Saving enough for early retirement often takes a few variables to succeed. You need enough income to stash money away to last over a 40- or 50-year retirement, a disciplined plan to methodically invest the funds and some luck.

The luck can run out if, say, you lose your job for an extended period of time. Or it can occur due to a significant downturn right as you step away from the office (which can have ripple effects throughout your retirement). But another piece of luck is the rate of inflation that you’ll experience, either while saving or spending your portfolio.

For many, this wrinkle of luck has hit a snag in recent months due to the rise of inflation. Historically, savers in the US can expect around a 3% rate of inflation. The Federal Reserve targets inflation of about 2%. In September, the inflation numbers—as measured by the Consumer Price Index (CPI)—moved up to 4.4%. In October, the rate jumped to 6.2%.

Experts will continue to argue and debate over how long-lived this rate of inflation will remain, driven by the consumer spending surge as vaccination rates rise and COVID-19 case-levels normalize. In the meantime, though, there’s a very real impact on the ability to save for and spend in early retirement.

It makes the hurdle greater, but it doesn’t make it impossible by any means—assuming market returns continue to outpace inflation. Yet, it also may require a shift in expectations on when and how you’ll live in retirement, if you have goals to step away from the job while young.

You’ll have to save longer

The amount of time it takes for you to accumulate wealth may take the greatest hit if heightened inflation rates become our new reality for the foreseeable future.

Inflation cuts into the ability to save in multiple ways. First, you potentially can’t save as much as you’re used to, due to rising costs of other items on your budget. Second, inflation eats into your returns when investing. This lengthens the time it takes to build up your nest-egg.

Take, for instance, someone that seeks to build a $1 million portfolio to retire early and have enough in their budget to put away $1,000 a month. (While, in reality, the person may have fluctuations on how much they can save over many years, in this example we will presume it averages out to about $1,000 a month). This money goes to a stock-heavy index portfolio that earns about 10% before inflation, or the average historic returns of the S&P 500.

Under the traditional inflation scenario of 3%, it would take such a saver about 28 years before they reached their $1 million goal. Someone starting at 22 could step away about the time they turn 50. But under a scenario of, say, 5% inflation, the amount of time it takes to save jumps to nearly 34 years.

If the person sets aside $2,000 per month, then the amount of time it takes to reach the $1 million threshold moves from under 20 years with 3% inflation to over 23 years for a 5% inflation rate.

Of course, these scenarios presume that inflationary growth will remain heightened for an extended period. But it also highlights how much more time – and money – you’ll need to reach your early retirement benchmark if heightened inflation sticks around for long.

You’ll have to save more

The estimates on how long it will take to reach your target benchmark may actually skew low, since you might also need to move your benchmark to a larger number. In such a case, not only will it take longer to reach your goal, but you would also likely need more to reach your spending targets.

Say you spend $40,000 a year under a normal inflationary growth period. Under a 40-year retirement goal, you might target $1.2 million if calculating with a 3% to 3.5% withdrawal rate in retirement. But if you’re unable to reduce spending on certain items in a heightened inflationary environment, then your expenses per year may rise to $45,000 or $50,000 currently, and continue to grow with inflation, post retirement. Under such a scenario, then having $1.35 million to $1.5 million would be more prudent.

This assumes you can’t — or won’t — cut back on the things you purchase, despite the increased costs. It will further lengthen the time needed to save money, since you’re also accumulating at a slower rate than under a lower inflation regime.

You’ll have to spend more

What’s the biggest fear in running early retirement scenarios? Living longer than your portfolio can provide for. There’s little one can do in your late 80s or 90s to support yourself if you tap your retirement portfolio, other than relying on government or family support. It’s very possible that finding a part-time job won’t be physically possible. Yet, if you’re spending more than expected due to inflation, this can impact the ability to safely secure your later years.  

Most people, however, do tend to spend less than expected once in retirement. This can protect the portfolio. But it also highlights the value of keeping your portfolio in a stock-bond index mix, once in retirement, to take advantage and have access to investments that perform well in an inflationary period. It will also offer the expectation that your portfolio grows faster than the heightened inflation rate, providing an important layer of security in retirement.

With such protection, you can plan around inflation, even if this heightened inflationary period is here to stay.

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How Inflation Can Eat Your Early Retirement Goals - Forbes
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The 10 Coolest Restaurants To Eat At In 2022 - Forbes

NZ grows more than enough vegetables but kiwis do not eat enough of them - hortidaily.com

According to a recent study, New Zealand produces more than enough vegetables to meet the five-plus-a-day recommended nutritional guidelines. However, its citizens still do not eat enough vegetables to have a fully healthy diet.

Most of the vegetables produced are the least desirable from a nutritional perspective and some of the most desirable vegetables are produced the least, found the study in the journal Earth.

New Zealand grows the equivalent of 11.7 servings of vegetables per person per day. The recommended intake is at least five servings of vegetables per person per day, and at least two servings of fruit per day.

Production of potatoes, onions, carrots, and squash made up 7.7 servings. While these are necessary and good vegetables for the average adult diet, potato production made up 4.5 servings per day (more than half) and 2.7 servings of them were processed into fries. From a nutritional perspective, processed and fried potatoes are the least desirable.

Source: stuff.co.nz

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Universal Credit: 'I regularly eat cereal for a main evening meal' - BBC News

Action for Children

Working parents on Universal Credit plan to cut back on heating and eating to meet the cost of living in the run-up to Christmas, a charity said.

Action for Children surveyed 2,500 claimants in the UK and found energy bills and prices in shops were the main concerns in the East of England.

Of these, 24% said they were likely to replace main meals with cereal.

The Department for Work and Pensions said it was "committed to supporting families and people in need".

Kirsty Massie, support worker for Action for Children in Norfolk, said: "Day in, day out we're seeing families struggling to make ends meet."

She supports Natalia, 35, who said she had to move out of her home a few weeks into the first lockdown after splitting up with the father of her baby daughter, Chloe.

Accommodation was found with help from Action for Children, but Natalia struggled to afford the basics.

'Only heat the living room'

Action For Children

Her pay from her factory job was reduced while on maternity leave and, without a car, she said she had no option but to buy more expensive food from a local shop.

Natalia, who has since returned to work, said: "I'm still using a foodbank every week to make sure Chloe has enough to eat.

"I often go without food to make sure she has enough, and I regularly eat cereal for a main evening meal.

"I'm really worried about the bills going up.

"I'm only turning on the heating in the living room now it's got colder - I just wrap Chloe and me up in more clothes."

Action for Children said many families faced a bleak Christmas after a £20 uplift in Universal Credit ended at the beginning of October.

The poll found that 80% of respondents were concerned about heating bills, with 74% worried about rising prices.

Thirty-eight per cent said they were likely to cut back on heating, and 30% would skip meals to save on energy costs.

'Parents go without'

Some 26% also said they were likely to give their children basic essentials for a main Christmas present, such as a winter coat or school shoes, while one in five said they were likely to need help from a foodbank.

Ms Massie said: "Parents are worried about Christmas but more concerned about how they're going to provide for their children with rising costs.

"They feel they're letting their children down and sometimes it's more about making sure their child has what they need, but then they themselves go without."

Director of policy and campaigns at Action for Children, Imran Hussain, appealed for donations from the public.

"Our frontline workers see the impact the pandemic and cost of living crisis is having on children and families who are under pressure every day," he said.

"We can make sure they have the basics, like hot meals and proper winter clothes and offer emergency support to keep homes warm and help families pay the bills."

A spokesman for the Department for Work and Pensions said: "This government is committed to supporting families and people in need, we have provided billions of additional welfare support through the pandemic and continue to do so.

"Work is the best route out of poverty and the changes we have made to Universal Credit will see nearly two million working claimants better off by around £1,000 a year.

"The most vulnerable, including those who can't work, can get additional benefits, and help with essential costs is available through our new £500m support fund."

Find BBC News: East of England on Facebook, Instagram and Twitter. If you have a story suggestion email eastofenglandnews@bbc.co.uk

Related Internet Links

• Action For Children

The BBC is not responsible for the content of external sites.

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Universal Credit: 'I regularly eat cereal for a main evening meal' - BBC News
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Leftover turkey? How long is it safe to eat? - Fox 56

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What not to eat after a run - Canadian Running Magazine

Refueling after a run is important, but that doesn’t mean you just shovel anything and everything into your mouth as soon as you walk in the door. Some foods will make you feel satisfied and re-energized, while others may leave you sluggish, with an upset stomach or worse. Figuring out what works for you might take some trial and error, but if you’re still trying to figure it out, you may want to steer clear of the following foods.

How to properly refuel after a winter long run

Pizza

Nothing tastes better than a big slice of pizza after a long run, but unfortunately, it’s not your best post-run food option. While it can have a good mixture of carbohydrates and protein (depending on what toppings you choose), the problem with pizza is that it can be pretty greasy. When you run, there’s less blood flow to your gut, which can make digestion more of a challenge. High-fat foods can be harder to digest already, so immediately after a run, you may want to give your gut a break and avoid the cheese.

Spicy food

Like high-fat foods, spicy foods can also be harder to digest, so you might want to leave the hot sauce off of your post-workout meal.

Carbonated beverages

This includes pop, beer and soda water. Again, the bubbles can be hard on your stomach, and they’ll fill you up too quickly so you won’t be able to drink as much water. It also might ruin your appetite for your post-workout meal. You’re better off having flat water (or a sports recovery drink first) and then moving on to the bubbles once you’ve re-hydrated and re-fueled if you desire.

Fried foods

Again — heavy, high-fat foods can be hard to digest, so save these for a few hours later when your stomach has had time to settle.

Fruit smoothies

Yes, this one may come as a shock to you. A lot of runners swear by their post-run smoothie, but it might not be a good idea for everyone because of the high fructose content. Fructose is the sugar found in fruit, and when you make a smoothie, you tend to consume more fruit, and thus more fructose, than you would if you were eating it whole. Fructose can be hard on your stomach, so if you’re feeling gassy or uncomfortable after your post-run smoothie, you may want to consider switching to whole fruit instead.

Smart snacking for runners

Just water

Yes, you should replenish your fluids after a workout, but if that’s all you’re consuming after a run you’re missing a major opportunity to kick-start the recovery process. Your metabolic rate remains elevated for about 30 minutes after your run, so if you eat something within that 30-minute window, you can dramatically improve your recovery and reduce muscle soreness.

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Your Heart and Diet: A Heart-Healthy Way to Eat - The New York Times

Aim for an overall healthful dietary pattern, the American Heart Association advises, rather than focusing on “good” or “bad” foods.

There are no “good” foods and “bad” foods. Rather, it’s your overall dietary pattern that matters most when it comes to healthful eating.

That’s the main message from the American Heart Association in its latest nutrition guidelines to improve the hearts and health of Americans of all ages and life circumstances.

The experts who wrote the guidelines recognize that people don’t eat nutrients or individual ingredients. They eat foods, and most people want to enjoy the foods they eat while staying within their budgets and, the association hopes, without injuring their bodies.

This doesn’t mean you need to totally avoid Big Macs, Cokes and French fries, but it does mean you should not regularly indulge in such fare if you want to stay healthy.

Dr. Robert H. Eckel, a former president of the American Heart Association, and an endocrinologist and lipid specialist at the University of Colorado Denver, told me he “occasionally” indulges in foods outside a wholesome dietary pattern. The operative word here, though, is “occasionally.”

Dr. Neil J. Stone, a preventive cardiologist at the Feinberg School of Medicine at Northwestern University, who praised the thoughtfulness and expertise of the guidelines committee, said in an interview, “There’s no such thing as one diet that fits all, but there are principles to form the basis of diets that fit everyone.”

He added: “The goal is to make good nutrition possible for all. The healthier we can keep everybody in this country, the lower our health costs will be.”

In the 15 years since the heart association last issued dietary guidelines to reduce the risk of cardiovascular disease, almost nothing has changed for the better. The typical American diet has remained highly processed. Americans consume too much added sugars, artery-clogging fats, refined starches, red meat and salt and don’t eat enough nutrient-rich vegetables, fruits, nuts, beans and whole grains that can help prevent heart disease, diabetes and cancer.

But rather than become discouraged, the association decided to try a different approach. For too long, nutrition advice has been overly focused on individual nutrients and ingredients, Alice H. Lichtenstein, the guidelines’ chief author, told me, and it hasn’t been focused enough on overall dietary patterns that can best fit people’s lives and budgets.

So instead of a laundry list of “thou shalt not eats,” Dr. Lichtenstein said, the association’s committee on nutrition and cardiovascular disease chose to promote heart-healthy dietary patterns that could suit a wide range of tastes and eating habits. In avoiding “no noes” and dietary revolutions, the new guidelines can foster gradual evolutionary changes meant to last a lifetime.

The committee recognized that for people to adopt and stick to a wholesome dietary pattern, it should accommodate personal likes and dislikes, ethnic and cultural practices and life circumstances, and it should consider whether most meals are consumed at home or on the go.

For example, rather than urging people to skip pasta because it’s a refined carbohydrate, a more effective message might be to tell people to eat it the traditional Italian way, as a small first-course portion. Or, if pasta is your main course, choose a product made from an unrefined carbohydrate like whole wheat, brown rice or lentils.

“We’re talking about lifelong changes that incorporate personal preferences, culinary traditions and what’s available where people shop and eat,” said Dr. Lichtenstein, a professor of nutrition science and policy at the Friedman School at Tufts University. “The advice is evidence-based and applies to everything people eat regardless of where the food is procured, prepared and consumed.”

The guidelines’ first principle is to adjust one’s “energy intake and expenditure” to “achieve and maintain a healthy body weight,” a recommendation that may be easier to follow with the next two principles: Eat plenty of fruits and vegetables, and choose foods made mostly with whole grains rather than refined grains. If cost or availability is an issue, as is the case in many of the country’s food deserts where fresh produce is scarce, Dr. Lichtenstein suggested keeping bags of frozen fruits and vegetables on hand to reduce waste, add convenience and save money.

Some wholesome protein choices that the committee recommended included fish and seafood (although not breaded and fried), legumes and nuts, and low-fat or fat-free dairy products. If meat is desired, choose lean cuts and refrain from processed meats like sausages, hot dogs and deli meats that are high in salt and saturated fat.

The committee’s advice on protein foods, published during the climate talks in Glasgow, was well-timed. Choosing plant-based proteins over animal sources of protein not only has health value for consumers but can help to foster a healthier planet.

Experts have long known that animal products like beef, lamb, pork and veal have a disproportionately negative impact on the environment. Raising animals requires more water and land and generates more greenhouse gases than growing protein-rich plants does.

“This is a win-win for individuals and our environment,” Dr. Lichtenstein said. However, she cautioned, if a plant-based diet is overloaded with refined carbohydrates and sugars, it will raise the risk of Type 2 diabetes and heart disease. And she discouraged relying on popular plant-based meat alternatives that are ultra-processed and often high in sodium, unhealthy fats and calories, and that “may not be ecologically sound to produce.”

To protect both the environment and human health, the committee advised shifting one’s diet away from tropical oils — coconut, palm and palm kernel — as well as animal fats (butter and lard) and partially hydrogenated fats (read the nutrition label). Instead, use liquid plant oils like corn, soybean, safflower, sunflower, canola, nut and olive. They have been shown to lower the risk of cardiovascular disease by about 30 percent, an effect comparable to taking a statin drug.

As for beverages, the committee endorsed the current national dietary guideline to avoid drinks with added sugars (including honey and concentrated fruit juice). If you don’t currently drink alcohol, the committee advised against starting; for those who do drink, limit consumption to one to two drinks a day.

All told, the dietary patterns that the committee outlined can go far beyond reducing the risk of cardiovascular diseases like heart attacks and strokes. They can also protect against Type 2 diabetes and a decline of kidney function, and perhaps even help foster better cognitive abilities and a slower rate of age-related cognitive decline.

The earlier in life a wholesome dietary pattern begins, the better, Dr. Lichtenstein said. “It should start preconception, not after someone has a heart attack, and reinforced through nutrition education in school, K through 12.”

And during annual checkups, Dr. Eckel said, primary care doctors should devote three to five minutes of the visit to a lifestyle interview, asking patients how many servings of fruits, vegetables and whole grains they consume and whether they read nutrition labels.

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Your Heart and Diet: A Heart-Healthy Way to Eat - The New York Times
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Leftover turkey? How long is it safe to eat? - WJMN - UPMatters.com

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Leftover turkey? How long is it safe to eat?  WJMN - UPMatters.com
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Let’s Eat: From graphic design to Crumbs - Tbnewswatch.com

Mary Davis started her own bakery, Crumbs, when a career as a graphic designer, a passion for the theatre, and some delicious baking came together by chance.

Davis had been employed as a graphic designer at a local firm for 10 years and “got tired of sitting at a desk all the time,” she says. She had a habit of bringing in treats for her coworkers. “They were always telling me, ‘You gotta start a bakery, you gotta start a bakery,’ but it was kind of scary; it’s scary to do your own thing,” she explains. “I had no business background, so I was pretty intimidated by all of it.”

Eventually, she decided baking was what she wanted to do, and starting up her own business wasn’t as daunting as she thought it would be. “Thankfully, being a designer, I was able to do all my own startup design work - my logo, social media, my website,” she says. She realized she had also learned a lot about marketing while working as a graphic designer, so managing her social media to promote Crumbs wasn’t too challenging.

Davis, an improv performer and board member at the Cambrian Players, knew that the theatre group’s new building had an unused commercial kitchen in the basement, so she asked if she could rent the space. “And it all fell into place,” she says. “It’s been really serendipitous!”

Crumbs has a full menu of cakes, cupcakes, cookies, brownies, baking trays and other goodies, but Davis says she usually gets orders for cupcakes. She makes 8-inch celebration cakes for birthdays, small weddings and parties, but doesn’t usually do elaborate wedding cakes. That being said, she would love to do a cupcake bar for weddings, she says.

Her most popular cupcakes are the Allan, a chocolate cupcake with raspberry filling and vanilla buttercream, or “anything chocolate,” Davis says. Her brownies are “one of my signature items that made my coworkers say I need to start a bakery,” she says.

“They are super fudgy; one of the chocolatiest things you will ever put in your mouth,” she explains. “If you take a piece that’s a little too big, you feel a little sick afterwards,” she laughs. “In the best way possible!”

In addition to taking custom orders for pickup at the Cambrian Players on Spring Street, Davis participates in some events and markets such as Craft Revival and the local artisans’ market at Creekside Nursery and Garden Centre on Dec 4.

You can also find Crumbs cupcakes at Westfort Foods every Thursday. “I just started [selling there] a couple of weeks ago, and every week the orders have increased,” Davis says happily. The Groggy Toad Coffee House carries her cookies, and occasionally Windy Shores Cafe also has some of her baking.

“I’m looking at starting a subscription box,” she says about the future. “That’s in the very very early planning stages.”

Davis started Crumbs in February 2020, only a few short weeks before the pandemic changed everyone’s lives. Fortunately, she came up with an idea that resonated with customers - cookiegrams.

“They really carried me through the pandemic last year,” she says. “I started selling assorted dozens [of cookies] and delivering them around town. It was a way for people to reach out and tell people they were missing their friends. It just warmed my heart to send so many cookies around town.”

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What I Eat In a Day, from a Longtime Vegan - The Beet

At the age of eight years old I became a vegetarian, having always loved animals and cared about animal ethics, prompting me to give up meat. I remained a vegetarian until my sophomore year of college as I began to learn a lot about nutrition and the environment. I realized I could be doing more for both the planet and the animals, so I made the decision to switch to a whole-food, plant-based, vegan diet. It has been almost five years since, and I have never looked back.

When I tell people that I’m vegan, I get a wide variety of reactions. One of the most common questions I get asked is, “What do you eat?”

I think many expect me to respond with salads and smoothies. In reality, there are so many unique dishes you can make with plants that are incredibly simple, healthy, and delicious. In sharing an example of what I eat in a day as a vegan, I hope to inspire others to try out some new and exciting vegan meals and show how easy and delicious this lifestyle can be.

Pre-Run Snack - 7 AM

On a typical day, I work out early in the morning. My exercise of choice is a daily run. On those days when I roll out of bed and head out the door pretty quickly, I prefer a small snack before my workout rather than a big meal.

Some of my go-to options are a banana with peanut butter, a couple of dates, a piece of toast, or an apple with peanut butter. On this particular morning, I had a fresh gala apple with some crunchy peanut butter. Apples are in season for fall, and mine did not disappoint.

I also poured myself a mug of cold brew coffee and added a splash of almond milk. I used to sweeten my coffee, but now I actually prefer it without any sweetener.

Breakfast - 8:30 AM

On a typical workday, I will make oatmeal for breakfast because it is quick and easy. Since this day was a Saturday morning, I had a little bit more fun and made some banana chocolate chip pancakes.

I also topped my pancakes off with my favorite crunchy salted peanut butter from Trader Joe’s. It is budget-friendly at just $2 per jar and it has only two ingredients (peanuts and salt).

Banana chocolate chip pancakes truly are the perfect weekend breakfast, so I highly recommend them.

Lunch - 12:30 PM

For lunch, I made one of my staple meals that takes less than 30 minutes to cook and assemble from start to finish. I first boiled some whole wheat pasta until it was soft. Then, I added air-fried zucchini and tofu, pasta sauce, olive oil, nutritional yeast, and black pepper.

This meal is one of my favorites because it is easy and versatile. Sometimes I will add corn and steamed broccoli to the meal or a different protein source such as beans and lentils. Overall, this is a quick and easy vegan dish that you absolutely must try.

Afternoon Snack - 3:30 PM

For a mid-afternoon snack, I made myself a platter of hummus, cucumber, avocado, and pita bread. I love to dip cucumber slices into the hummus and spread a combination of the hummus and avocado on top of my pita bread.

I also added Trader Joe’s “Everything but the Bagel” Seasoning on top of the avocado for a little bit of crunch and extra flavor. This snack is the perfect savory option to whip up when you need something quick and easy to hold you over until dinner.

Dinner - 6:00 PM

For dinner, I decided to make a loaded burrito bowl which included a base of spinach, brown rice, and black beans. I then added salsa, avocado, hummus, cucumber, and nutritional yeast to pack in the flavor and nutrients. This dish is insanely simple, especially if you have a rice cooker.

I like to throw the brown rice into my rice cooker for about 30 minutes before I plan to eat. That way it is fresh, hot, and ready to enjoy right when I need it.

Dessert - 7:30 PM

I always like to end my night with a sweet treat. On this particular evening, I made chocolate peanut banana boats. They are essentially banana quarters coated in some melted chocolate and chopped peanuts.

I love the sweet and salty combination as well as the crunch. This snack is insanely easy to make with just three ingredients, but it really hits the spot at the end of the night.

Veganism doesn't have to be difficult

I hope this post showed you how exciting plant-based eating truly can be. All of these options are fairly quick and easy to make, budget-friendly, and healthy.

The reality is, you don’t have to spend an excessive amount of time cooking in order to create vegan meals that are packed with nutrients.

Start with the basics, have fun in the kitchen, and focus on making vegan dishes that nourish your body and make you feel incredible.

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HITTING THEM HARD: Big defensive plays lead Ticats to East semi-final win over Als - Ottawa Sun

Author of the article:

Tim Baines  •  Postmedia

Hamilton Tiger-Cats defensive back Stavros Katsantonis (30) catches an interception as Montreal Alouettes wide receiver Eugene Lewis (87) tries to tackle him during first half CFL division semi-final football action in Hamilton, Ont., on Sunday, November 28, 2021. Photo by Nathan Denette /THE CANADIAN PRESS

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HAMILTON — The big boys up front on the Hamilton Tiger-Cats defensive line put on their hard hats and brought their lunch buckets  Sunday.

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With six sacks, three fumble recoveries, plenty of pressures and an interception, the defence created all kinds of havoc for Montreal Alouettes quarterback Trevor Harris and his team’s offence. With a 23-12 win Sunday in the CFL East Division semi-final, with snow fluttering to the ground all game, the Ticats will face the Toronto Argonauts next Sunday at BMO Field – with the winner playing in the Grey Cup.

There were plenty of heroes for the Ticats – on this day, most of them were on the defensive side of the ball. Dylan Wynn had two sacks, two forced fumbles and a fumble recovery.

“This is still a steel mill town, it’s a hard-working town,” said Ticats defensive end Ja’Gared Davis, who had two quarterback sacks, a forced fumble and a huge second-down stop of Montreal running back William Stanback, who was limited to 29 yards on 12 carries. “We are the spitting image of this town. They’re hard working, we want to be hard working. They bust their asses, we bust our asses. The defence is where we set the tone.”

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While the Alouettes moved the ball up and down the field much of the game – they had a Time of Possession edge of 11:34 to 3:26 in the first quarter – the mistakes killed them. Harris completed 28 of 44 passes for 364 yards. Hamilton QB Jeremiah Masoli completed 18 of 24 for 184 yards.

“Turnovers are always the No. 1 predictor in who wins football games,” said Harris. “We had quite a lot today and they didn’t. It sucks. I really feel like this football team had something special. No excuses. They beat us in 60 minutes. If we play again, do I think it’d be the same outcome? I don’t, but any competitor would say that. It hurts, especially you know, the older you get – 35 years old.”

Asked about his own performance, Harris said: “We didn’t win so it’s not good enough. It’s frustrating. You always reflect back not on the good things you did, but always the negatives and things that you can do better. We’re trained that way. When we’re kids, you get the test back, you get a 95% and you look at what you got wrong. Same thing in football.”

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“We were able to do a great job in two of the three phases (defence and special teams),” said Ticats coach Orlondo Steinauer. “Sometimes it’s offence and special teams, sometimes it’s offence and defence. In this league, you’re going to have to have points more often than not, but they can come a lot of different ways. We had a timely touchdown that swung the momentum, the defence had some stops when it counted, the big turnover before the half – those are all momentum swings. When you have field position and momentum, that often turns into points. In elimination football, you’d like to say you’re clicking on all three phases, but that’s just simply not the case. You just need one more point than the other team.”

Attendance for the game was 21,892. And it was noisy.

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On Montreal’s opening offensive drive, Harris marched his team 95 yards — aided by a couple of roughing-the-passer calls, getting a 17-yard field goal by David Cote with 5:18 left in the first quarter to take a 3-0 lead.

After Hamilton was penalized for roughing the kicker, Harris connected with Kaoin Julien-Grant, who made a nice 28-yard grab. But two plays later, Ticats defensive end Julian Howsare pounced on a Harris fumble (forced by Ted Laurent) and rumbled 45 yards — to the Montreal 22. Masoli found Brandon Banks open in the end zone for a 24-yard touchdown pass with 6:36 left in the first half. A Michael Domagala convert made it 7-3.

A 27-yard pass to Banks pushed the Ticats into Montreal territory. A roughing-the-passer penalty to Michael Wakefield gave Hamilton new life on the Als’ six-yard line. On the next play, Don Jackson took a handoff and found space up the middle as he scored a touchdown. The convert made it 14-3 with 2:16 left in the first half.

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Another Harris fumble, forced by Davis and recovered by Wynn, gave the Ticats the ball at the Montreal 50 with 1:28 left in the first half. A 38-yard field goal by Domagala made it 17-3. A long Harris pass was intercepted by Stavros Katsantonis with 29 seconds left. On the final play of the half, Domagala booted a 37-yard field goal.

After converting on a third-and-three gamble from the Hamilton 40, Harris threw a 28-yard touchdown pass to Eugene Lewis. The convert made it 20-10 with a bit less than eight minutes left in the third quarter.

The Ticats fumbled a punt with 5:30 left in the game. But the CFL Command Centre ruled there was a no-yards penalty on Montreal. Domagala booted a 17-yard field goal to make it 23-10 with 3:06 left. Hamilton conceded a safety with 56 seconds left and it was 23-12. Wynn forced a Harris fumble, which was recovered by Laurent.

In the days leading up to the game, Alouettes linebacker Patrick Levels had made a guarantee his team would win. Asked about it Sunday, he said: “You play the game to win, it’s that simple. It’s the biggest game of the year for us, I’m going to guarantee a win every time. You make turnovers. You give up points. You lose.”

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HITTING THEM HARD: Big defensive plays lead Ticats to East semi-final win over Als - Ottawa Sun
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Soup-Eating Habits That Can Hinder Weight Loss — Eat This Not That - Eat This, Not That

Cold weather is synonymous with hot soups, stews, and chili. These meals are easy to make in bulk, can be customized based on your preferred ingredients, and freeze well for an easy heat-and-eat meal on rushed nights.

While soups can be well-balanced and provide important nutrients, like fiber, protein, and antioxidants, there are soup-eating habits that may detract from these notable healthy characteristics. Here are the habits you should minimize so your soups can positively contribute to your weight loss goals. Read on, and for more on how to eat healthy, don't miss The #1 Best Soup for a Flat Belly, Says Dietitian.

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Bisques, chowders, and, of course, cream of (insert ingredient here) soups are commonly made with high-fat dairy, like whole milk and cream. While these soups may contain healthful ingredients, like vegetables and lean protein, the fat content of the milk and cream make the calories skyrocket. In fact, it is not uncommon to see a cream-based soup provide more than 300 calories per cup!

While fat is a satiating ingredient, helping you to feel full after meals, dairy fat is high in saturated fat which is thought to negatively impact heart health, cholesterol and promote inflammation in the body. If weight loss is a goal you are working toward, you are better off skipping the cream-based soups and opting instead for soups that are broth-based.

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Who doesn't love potato soup? While many find this soup comforting on a cold, rainy day, chances are enjoying it on a regular basis may be hindering your weight loss goals. Often made with whole milk, cream, butter, and bacon, this soup definitely packs the calories. One other disadvantage of this type of soup is that it is low in protein, keeping it from being as well balanced and satiating as other soups that contain plant or animal sources of protein. This is also true for soups that are mostly made up of noodles with little protein.

Meals that are low in protein are less likely to fill you up, and, in turn, you may be more likely to over serve at meals or grab extra snacks throughout the day. This is likely to work against a weight loss goal, so choose soups that provide protein, carb, fat, and fiber to maximize fullness.

RELATED:18 Best Broth-Based Soups for Weight Loss

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I mean, it does sound so delicious, and bread doesn't have to be out of the picture to achieve weight loss, but enjoying soup out of a bread bowl is going to add many calories to your meal and may slow down your weight loss. The hundreds of calories one may consume eating the bread bowl along with their soup are likely to spike blood sugar and will digest quicker than protein and fat, leaving you to feel hungry more quickly following the meal.

You are better off sticking with a broth-based soup that contains protein, fat, and veggie, and adding a small roll on the side for a more modest amount of carbohydrate.

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Most soups contain sodium, and many are considered to be quite high in salt content. While sodium likely won't impact your long-term weight loss goals, it will cause your weight to fluctuate more dramatically on an acute basis. Sodium aids in the storage of water in the body, so the more sodium you consume, the more water your body is going to store. This water weight fluctuation is often seen the day after eating high sodium foods and typically flushes out over the following day or two.

However, when frequently eating high sodium foods, it will likely translate to a consistently higher weight and may even contribute to serious health conditions, like high blood pressure. When choosing soups, look for options under 500 milligrams of sodium per serving to minimize the impact on water weight and health status.

READ MORE: 14 Best Low-Sodium Canned Soups for Heart Health, Approved by Dietitians

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Sausage and fatty cuts of beef and pork are often found in soups, and while they provide great flavor and some protein, the fat content will drive up the total calories in your soup. Not only will these fat-dense meats provide concentrated calories, but they are also likely to provide high amounts of cholesterol and saturated fat, two nutrients known to negatively impact heart health. When evaluating the protein sources in different soups, look for leaner options, like turkey, chicken, and seafood, or those that provide protein from plant sources, like beans and lentils.

Soups can be a wonderful meal option, and when made with the right ingredients, can be quite healthy and aid in weight loss goals. To ensure your soups aren't keeping you from meeting your health goals, choose broth-based soups that contain lean proteins, good quality carbs, and plenty of vegetables for their vitamin, mineral, and fiber content.

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Hankering for latkes? Here’s Toronto’s Top 5 places to eat the perfect potato fritter - Toronto Star

A lot of Jewish holidays are more serious and sombre, says David Sax, author of “Save the Deli” — but Hanukkah? “It’s a blast,” he says. “On an emotional level, Hanukkah is a purely joyful holiday. It’s all presents and chocolate and warmth and parties and doughnuts and, yes, fried potatoes, which are something everyone loves.”

The latke is one of the world’s most perfect snacks and side dishes. “It’s a greasy oniony potato fritter that’s crispy and the perfect vehicle for everything,” he says. “Sour cream and apple sauce, but also smoked and cured fish — herring, salmon, whitefish — or brisket or smoked meat, or caviar or even chana masala. I mean, what isn’t good on a latke?”

Pre-pandemic, Sax would host a Hanukkah party at his house, clearing out the furniture and filling it with family and friends and kids, all laden down with latkes. “It was a messy, loud chaos,” he says. “We found latke pieces months later in corners we didn’t even know about.”

Though they’re easy enough to make at home, latkes are available all over town. Here’s where to find Sax’s favourites.

Schmaltz Appetizing, 414 Dupont St.

“Anthony Rose can do no wrong when he’s making the food of his roots. Lacy and light, sure, but the key here is the peerless fish they’re paired with. Herring is the pro move, but the dill gravlax is crucial.”

Bernhardt’s, 202 Dovercourt Rd.

“Last year they did these square ones that were puffy and crispy — little gourmet croquettes that they served with a sort of egg salad and other trimmings. Classy and delicious.”

Harbord Bakery, 115 Harbord St.

“There is nothing Harbord makes that I don’t love. Their latkes are medium-sized, and are thicker, but they stand the test of time. Literally.”

Free Times Café, 320 College St.

“Smaller. Lacier. Served with a ginger-spiked apple sauce. Judy Perly’s latkes are the best ones I find out of the house. And if you can have them as part of the “Bella! Did Ya Eat?” Brunch on Sundays? Well, kids, you’re truly living.”

Pancer’s Original Deli, 3856 Bathurst St.

“Big and beautiful latkes from the city’s king of delis that beg to be paired with some of Pancer’s gorgeous corned beef, with a thick shmear of mustard. Then, naptime!”

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Hankering for latkes? Here’s Toronto’s Top 5 places to eat the perfect potato fritter - Toronto Star
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