Red Meat vs White Meat Nutrition

Generally speaking, people think of red meat as less healthful than white meat because of the current research. Higher red meat consumption is linked to increased health risk of diabetes, heart disease and weight gain.

A few nutrients, such as heme iron, total fat and cholesterol are not always predictable in white vs red meat.

Iron is higher in white meats, like clams, turkey legs, and ground turkey, along with the red meats, like ground bison, ground beef, ground lamb, and flank steak. Iron is a necessary nutrient to transport oxygen to your body.

Total fat is higher in white meats, like chicken nuggets, ground turkey, and salmon, along with the red meats, such as ground lamb and ground beef. Eating a diet higher in fattier foods increases your risk for heart disease and other health conditions.

Cholesterol is high in white meats, such as shrimp, ground turkey, chicken breast, and turkey legs, along with the red meats, like ground lamb and ground beef. Similar to a diet high in fat, eating a high cholesterol diet can cause an increased risk of heart disease, weight gain, and other health conditions.

Pork tenderloin, flank steak, and ground bison are some of the leanest red meats, while clams, tuna, and chicken breast are a few of the leanest white meats.

When it comes to red meat and white meat, moderation again will be your most healthful option. There are many benefits to eating both red meats and white meats but keep it to appropriate portion sizes. Most often 3 oz of meat is the correct serving size. Think of the size of a deck of cards when serving your meat.

Avoid Holiday Weight Gain

Now that Halloween has come and gone, how many people ate more candy than they planned? It is easy to do when candy and chocolate are always within eyesight and reach. But how do you avoid the downhill spiral when Thanksgiving and Christmas are just around the corner? When food is everywhere and rich recipes are easily available, a diet can get way off track and very quickly. Hence, this time of year is our heaviest and when we need to get out the baggy shirts and sweatpants. Holidays do not need to make or break your diet though. It is all about appropriate portion sizes and using your self-restraint.

At most potluck meals, it is natural to want to try each dish. Eat only a spoonful of the different recipes to limit calories. You can always ask to take some of a dish home to try later.

Drink plenty of water during the holidays. It will help fill you up, especially if you drink a glass or two before you eat your meal. Water is always a better choice compared to caloric beverages, like nutmeg, soda, wine, etc. Those calories add up and don't keep us full.

With plenty of portion control and calorie free beverages, holidays don't have to be dreaded each year!

Sleep & Your Weight

There is substantial evidence from medical research that a correlation between sleeping and our weight exists. Changes in our appetite-regulating hormones may occur when we sleep too little. This means not getting enough sleep at night may ultimately cause a change in our weights, and not for the better.

The production of two appetite hormones, leptin and ghrelin, have been found in many studies to be affected by how much or how little we sleep. These hormones are best described as "checks and balances" to control our hunger and our fullness. Ghrelin is produced in the gastrointestinal tract and stimulates appetite. Leptin, on the other hand, is produced in fat cells and sends signals to your brain when you are full.

What happens when you don't get enough sleep? These checks and balances don't work properly. When you don't sleep long enough or get enough quality sleep, leptin levels fall. This lower amount of leptin keeps you from feeling full and satisfied after you eat. Thus, you tend to keep eating and end up eating more than you expected, resulting in weight gain. At the same time, sleep deprivation causes an increase in ghrelin, which means your appetite is stimulated or increased, so it leaves you wanting more food. Again, weight gain can result.

The recommended amount of sleep each night is at least 6-8 hours. Make an extra effort to go to bed in time to get plenty of sleep because your weight and appetite may depend on it.