Healthy Living by Giant Podcast

Beer and wine expert Hugh Sisson, founder of Heavy Seas craft beer and host of Cellar Notes on WYPR, discusses his top picks for the holiday season. He shares his take on Giant's own private label wine, "Artisan Vintners", why it's okay to not take wine too seriously, and offers suggestions for beers and craft spirits.

Heavy Seas Craft Beers: www.heavyseas.com

Cellar Notes Wine Reviews: www.wypr.org

Hugh Sisson's Holiday Picks: REDS:

Artisan Vintner Pinot Noir (exclusive to Giant Food)

Chateau St Jean Pinot Noir and Cabernet

Chateau Souverain Cabernet Sauvignon

Kenwood Sonoma Cabernet and Merlot

WHITES:

Artisan Vintner Chardonnay (exclusive to Giant Food)

Chapoutier Belleruche Rose

Chateau St Jean Chardonnay

Chateau Souverain Sauvignon Blanc

Chateau Ste Michelle Chardonnay, Riesling and Sauvignon Blanc

Kendall Jackson Reserve Chardonnay

Kenwood Sonoma Sauvignon Blanc and Chardonnay

Kim Crawford Sauvignon Blanc

Simi Chardonnay

SPARKLING: look for méthode champenoise which requires a secondary fermentation in the bottle

Cava Sparkling

Freixent Brut

Lamarca Proscco

Mumm Napa Brut and Napa Brut Rose

BEERS:

Choose traditional and seasonal variety packs

For best flavor in cooking, use dark and malty beers instead of hoppy (IPA style) beers

Join the nutritionist team and Maria Yanson from ACAC for a discussion on how to approach your holiday season as an opportunity rather than an obstacle to kick start your health and wellness goals. They will dispel the holiday weight gaining myth and offer practical tips and suggestions to get a healthy jump start on your New Year.

Show Notes:

Five Tips for a Healthier Holiday Season

1. Set goals for the holiday but be realistic. Make short term goals that mirror your long term goals; including eating, exercise, sleep and hydration.

2. Take time each week to make a schedule and stick to it! Set aside time to exercise, meal plan, shop (Giant Pick-up or Giant Delivers) and plan for the indulgencies by adding extra physical activity.

3. Make good party decisions as a guest - enjoy the people, eat/drink in moderation, use a smaller plate, and bring a healthy dish to share.

4. Make good party decisions as a host - offer more vegetables based foods, get your guests active, and change up the sizes of your plates, bowls, and spoons.

5. Watch the "sneaky calories".

Register for our 6 Weeks to Wellness - sign up at www.giantfood.com/nutrition

60 Day Program at www.ACAC.com or call Maria at 410-453-9111

We'll explore its origins, how a Generation X sitcom written by Baby Boomers compelled Millennials to start their own holiday, and what you can bring if you are going to your first or fifth Friendsgiving. #doitforthegram #giantfoodies

Show Notes:

Recipe ideas from our blogs:

https://giantfood.com/gf-wellness/#/blog

Grab and Go Items:

· Savory - Charcuterie with meats (prosciutto, salami), cheeses, cornichons, olives, fruits and veggies, jams and chutneys, dried fruits and nuts, fresh bread and savory crackers

· Sweet - "Charcuterie" with vanilla or chocolate hummus, fruits (fresh and dried), nuts, sweet chutneys and jams, chocolates, fresh cookies, and sweet breads

Premade trays of sushi, wraps and produce:

https://giantfood.com/shop-online/gl-catering/

The First Friendsgiving by Chris Brotzman

(one Millennial's take on the origin of Friendsgiving):

https://www.mcsweeneys.net/articles/the-first-friendsgiving

Friendsgiving: The Ultimate Guide

https://www.chowhound.com/food-news/211062/friendsgiving-the-ultimate-guide/

Join your Giant Food wellness team for a discussion on immune boosting foods and the best ways to prepare for the cold and flu season. You'll learn what to put in your cart and why getting the flu shot is your best tactic. We'll also dispel some of the myths surrounding the flu shot and more.

Show Notes:

Nutritionist Blogs and Events: https://giantfood.com/nutrition

Pharmacy Locations, Hours and Services: https://giantfood.com/gntl-rx/

Shopping List Ideas:

· Antioxidants, found in foods like brightly colored fruits and dark leafy green vegetables, nuts, seeds, oils, seafood

· Bioflavonoids, found in foods like green peppers, lemons, limes, oranges, cherries, grapes, broccoli, citrus fruits, and red and yellow onions

· Glutathione, found in foods like cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower), spinach, asparagus, potatoes, peppers, carrots, avocados, squash, spinach, and melons

· Phytochemicals, found in foods like apricots, tomatoes, cruciferous vegetables, carrots, garlic, onions, red peppers, soybeans, sweet potatoes, whole grains, legumes, beans, herbs, spices, nuts, and seeds

· Protein, found in foods like beans, soy, skinless chicken or turkey, and lean sources of beef

Join your Giant Food wellness team for a discussion on immune boosting foods and the best ways to prepare for the cold and flu season. You'll learn what to put in your cart and why getting the flu shot is your best tactic. We'll also dispel some of the myths surrounding the flu shot and more.

Show Notes:

Nutritionist Blogs and Events: https://giantfood.com/nutrition

Pharmacy Locations, Hours and Services: https://giantfood.com/gntl-rx/

Shopping List Ideas:

· Antioxidants, found in foods like brightly colored fruits and dark leafy green vegetables, nuts, seeds, oils, seafood

· Bioflavonoids, found in foods like green peppers, lemons, limes, oranges, cherries, grapes, broccoli, citrus fruits, and red and yellow onions

· Glutathione, found in foods like cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower), spinach, asparagus, potatoes, peppers, carrots, avocados, squash, spinach, and melons

· Phytochemicals, found in foods like apricots, tomatoes, cruciferous vegetables, carrots, garlic, onions, red peppers, soybeans, sweet potatoes, whole grains, legumes, beans, herbs, spices, nuts, and seeds

· Protein, found in foods like beans, soy, skinless chicken or turkey, and lean sources of beef

Get an insider's peak at the hottest products for Fall recommended by the nutritionist team at Giant! From plant-based proteins and specialty ingredients to root vegetables and savory snacks, #GiantHasIt!

Show Notes:

· Apples & pears from local orchards

· Root vegetables – carrots, potatoes, rutabaga, parsnips, beets

· Lacinato "dinosaur" kale

· Freida's dragon fruit, Kiwano horned melon, rambutan

· Love Beets precooked and peeled beets

· ARK Foods vegan bowls

· Smithfield Foods Pure Farmland plant-based meats

· Morning Star Farms Popcorn Chik'n

· Good Catch plant-based tuna

· Nature's Promise Shrimp – fresh or frozen

· Hood Cottage Cheese in savory flavors

· Good Plants Almondmilk Probiotic Yogurt Alternative

· Liebe Bavarian Style Quark "Yogurt"

· Allergen-friendly baking flours - Pereg, One Degree Organics, Arrowhead Mills, Bob's Red Mill.

· Kodiak Cakes Energy Cakes Flapjack & Waffle Mix – Pumpkin Spice

· Teasdale Simply Especial High Protein Beans

· CoraBella Pasta - red lentil, green pea, chickpea

· Ocean's Halo Asian broths that have a kelp base

· McCormick One Sheet Pan and One Skillet spice pack recipe starters

· McCormick Flavor Cubes Seasoning – Mexican or Italian

· The Spice Hunter Everything Bagel Crunch

· Chef Soreya plant-based bowls

· Birds Eye Veggie Bowls – frozen meals

· Pacific Foods - boxed soups

· High protein oatmeal cups: Kodiak Cakes, Powerful, Zen Monkey Overnight Oatmeal with Greek yogurt

· GimMe Seaweed Thins - Almond Sesame

· RW Garcia Artisan Crackers in Chickpea or Lentil Tumeric

· Ithaca "Cold Crafted" Hummus

· City Girl Coffee

· Tribucha -canned Kombucha

· Kodiak Cakes Bear Bites

· Sunchips Sweet Potato and Brown Sugar

Join us for an insightful look into the current state of family meal times and learn simple tips you can use to get your loved ones gathered around the table. David Fikes and Tom Cosgrove from the FMI (Food Marketing Institute) Foundation, the driving force behind Family Meals Month, provide the details on why family meals nourish our family units as much as it does our bodies. Show Notes: • FMI Foundation – Family Meals Month https://www.fmi.org/family-meals • Eating on a Budget: Giantfood.com/nutrition "Blogs" • Meal Planning Tips: https://www.choosemyplate.gov/budget-weekly-meals • Family Meal Time Conversation Starters: https://www.health.ny.gov/prevention/nutrition/resources/chattingmeal.htm

Roxana Ehsani, a Board Certified Sports Dietitian, joins us to talk about ways you can fuel your run. Whether you are a beginner training for a 5k or a more experienced runner working towards your first marathon, we'll review daily needs, goals for pre and post runs, as well as ways to stay fueled during races and prepare for the big day.

Show Notes:

Calculations:

Converting pounds to kilograms:

Body weight in pounds/2.2 = kilograms of body weight

Carbohydrate Recommendations:

-When your training is 1 hour or less – daily goal is 5-7gms of carbohydrates per kilogram of weight

-When your training is >1 hour of training – daily goal is 6-10gms of carbohydrates per kilogram of weight

-During race or long runs: have 30-60g of carbs every 45 minutes for runs that are 1-2 ½ hour. Have 90 grams of carbohydrates per hour for runs over 2 ½ hrs.

-On race day or after long runs: ADD an additional 1.0-1.5 grams of carbohydrates per kilogram of weight within 30 minutes after run

Protein Recommendations:

-Daily goal of 1.2-1.4grams per kilogram of weight per day of protein

-On race day or after long runs: ADD an additional 10-20 grams of protein per kilogram of weight within 30 minutes after run

Fluid Recommendations: 5-7ml per kg of body weight at least 4 hour before exercise

3-5ml per kg body weight 2 hour prior to exercise.

On race day or after long runs: Have 16-24 oz for every pound of body weight loss

Resources:

In Maryland: Charm City Run : http://www.charmcityrun.com/

In Virginia: Potomac River Running Store https://www.potomacriverrunning.com/

Books: The Food guide for marathoners or Sports nutrition guidebook by Nancy Clark (Sports Dietitian)

Whether you're a new freshman leaving home for the first time or a third year student who's learning your way around a rental kitchen, eating healthy-ish can be a struggle. Join us for easy tips and tricks on how to navigate the cafeteria on campus and work with your roommates off campus to optimize your health and learning goals. Our special guest is University of Tampa Senior, Holly Sampson.

Show Notes:

USDA's Choose MyPlate website https://www.choosemyplate.gov/ten-tips-be-choosy-in-the-dining-hall

Shelf Stable Snack Ideas: Instant oatmeal, peanut butter, high protein granola bars, trail mix, nuts seeds or dried fruit, low sodium beef jerky, fruit cups (no sugar added), canned/bag tuna, whole grain crackers and pretzels, reduced sodium soups

Fridge Stable Snack Ideas: High protein yogurt or cottage cheese, cheese sticks, hummus, salsa, high protein chocolate milk (like Fairlife or Horizon)

Meal Ideas: https://www.budgetbytes.com/top-10-recipes-for-college-students/

Associations between Dietary Intake and Academic Achievement in College Students:

https://www.mdpi.com/2227-9032/5/4/60/pdf

Food Choices and Academic Success Study: http://www.alliedacademies.org/articles/college-students-eating-habits-and-knowledge-of-nutritional-requirements-9188.html

Lauren Shweder Biel, Executive Director of DC Greens, and Jillian Griffith, Giant Food In-Store Nutritionist in Ward 8 DC, join in the discussion on how we can better understand food insecurity as it affects us as a nation and as a community. Hear how local organizations are changing health outcomes through education and access to healthier foods. Show Notes: www.dcgreens.org www.capitalareafoodbank.org/ www.mdfoodbank.org www.feedingamerica.org/ Snap Challenge: www.mdhungersolutions.org/snap-challenge/