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Can chicken wings be part of a healthy diet? Maybe

Drew cerza
Buffalo National Chicken Wing Festival organizer Drew Cerza has spent more time on the treadmill in recent months so he can keep enjoying his favorite food, including this plate of grilled wings from Rocco's pizza in Clarence. (Harry Scull Jr./Buffalo News)


Scott Scanlon – Refresh Editor

The “Wing King” of Buffalo, and beyond, has lost 40 pounds – and it wasn’t from eating more chicken wings.

Drew Cerza, 52, of Clarence, who is 6-2, has fallen to 190 pounds since Jan. 1 by limiting his wings and sticking to a low-glycemic diet. He admits to having a few more “cheat days” in recent weeks as he’s geared up for the Buffalo National Chicken Wing Festival at Coca-Cola Field Saturday and Sunday (visit for more info). This promises to be a cheat weekend – then it will be back to his new eating regimen.

So Cerza’s weight loss begs the question: Can chicken wings be part of a healthy diet?

The personal trainer who helped Cerza lose the pounds says yes – sort of.

“You’re having protein and fat,” said Derek Alessi, owner of Alessi Fitness in East Amherst. “They won’t change your blood sugar. So if you have diabetes, it’s recommended you have a chicken wing. If you have heart disease, if you have Alzheimer’s, if you have obesity, if you want to drop body fat, it’ll keep your blood sugar level stable.

“That being said, it’s not the healthiest fat to have on a regular basis. Once a week, twice a week, maybe three times a week, even doable. More than that, don’t do it.”

Cerza told me he was horrified when he stepped on the scale New Year’s Day and saw the number roll up to 230.

“It was like, ‘What am going to do now?’ The worst thing for me was going to the closet and seeing if anything fit,” he said.

Shortly after, he ran into Alessi during a visit to Ambrosia restaurant on Elmwood.

“Derek taught me about metabolism, which I never focused on,” he said. “I always lost weight by not eating a lot and doing cardio, where his philosophy was eat a lot of the right stuff and lift weights and do very little cardio.

“We started on that program and I focused on fish and chicken, especially salmon. And vegetables, tons of vegetables, and I doctored my vegetables up with some Parmesan cheese or some Frank’s hot sauce. Frank’s Red Hot to me finally got me through everything, because when I put Frank’s Red Hot on something, I feel like it’s got the flavor but it’s got heat, so I feel like I’m getting fulfilled, like with my chicken wing buzz.”

And make no mistake, Cerza loves chicken wings. He calls wings and beer, “The dynamic duo, the only pair that beats three of a kind.”

Cerza, like many Buffalonians, remembers his younger day eating habits, when he could easily chomp down 20 wings and wash them down with a couple or three beers, without adding much to his waistline.

Then his metabolism slowed down – and the weight gain, slowly, surely, piled up.

Today, he eats five meals a day, opening up with protein powder or a shake, then a workout.

A breakfast of egg whites and mixed veggies follows.

Greek yogurt, fruits, vegetables and lean meats are part of the small meals during the rest of the day. He eats almond butter, instead of peanut butter, and his wife, Jodi, has encouraged him to use lettuce wraps instead of bread when he wants to have a “sandwich.”

“The key is you can eat in abundance, just don’t change your blood sugar,” Alessi said. “You can have proteins, you can have fats, you can have vegetables. We’re just staying away from grains and starches and sugars. Bread is a killer.”

The transformation has kept Cerza in a closer eating universe with his wife and their daughters, Nicole, 19, who attends the University of Rochester and plays on the field hockey team, and Sydney, 15, a three-sport athlete who excels in soccer.

“I was the black sheep,” Cerza said. “Now I’m back on the team now.”

That doesn’t mean Cerza has had to abandon chicken wings – though Alessi has encouraged him to cut down.

Alessi said sugar, processed grains and dairy products all are worse choices than Buffalo’s food standard bearer.

“If you keep your blood sugar level stable, you can have steak, you can have bacon, you can have chicken wings, you can have fats,” he said.

“But you want to avoid things that change your blood sugar, like breads, starches and sugars.

“I’m not saying the chicken wing is the ultimate protein source. It’s not. It fails in comparison to other things like turkey, lean chicken and beef. But it’s workable, much more so than grains and carbs are.”

Cerza – owner of Just Wing It Productions, a marketing business is in Williamsville – tends to eat no more than a half-dozen wings at a sitting these days, and favors the grilled variety over the fried, but with 40 tons of wings having just been shipped in for this weekend’s festival, and 32 restaurants from across the country cooking up about 120 varieties of wings, he plans to make this weekend an exception. Big time.

He also plans to see what ideas have been cooked up for the Healthy Wing Contest at 3 p.m. Saturday.

”Before I went hard core (on the diet), I was eating 50 wings, 60 wings a week,” Cerza said. “This past month, leading up to the festival, I’ve been really bad. I’ve probably eaten them three times a week. It’s just my season for August.

“But again, I’ll be able to keep eating chicken wings. I’ll be able to have them twice a week if I want to, as long as I keep working out, now that I’ve got my metabolism working.

“As soon as Wing Fest is over, I’m back in.”


Talking hockey? This dentist is all smiles


Dr. Joseph Gambacorta has been a huge Sabres fan since he was a child growing up in North Buffalo (Sharon Cantillon/Buffalo News)


Dr. Joseph Gambacorta loves hockey so much he’s helped the Buffalo Sabres with some of the exhibits in First  Niagara Center.

He hopes that’s just the start.

His bigger plan involves building a Buffalo hockey museum.

It’s no passing fancy, either.

He is organizing an exhibit at the Buffalo  History Museum early next year to mark the 40th anniversary of the death of Sabres superstar Tim Horton (Gambacorta has the last jersey he wore) and a 2015 exhibit on Sabres captains (he has some of their old gear, too).

“I probably have the biggest collection of items from the old Aud,” Gambacorta told me recently during an interview for WNY Refresh. It includes a slab of the old facade of the Aud, which leans against a wall in his third-floor office on the UB South Campus, not far from a photo of Gambacorta, his son, Patrick, and Phil Pritchard, curator of the Stanley Cup, posing with the Cup about five years ago when it came to the Albright-Knox Art Gallery.

You can also find a growing number of bumper stickers in the region that read
BLEEDFORTHEBLUEANDGOLD.COM, the website address that shares Gambacorta’s plan for the Buffalo Hockey Experience  Museum.

Gambacorta, 47, of Kenmore, is a homer. He got his bachelor’s and dental degrees from the University at Buffalo and closed his Harlem Road dental office after two decades last year to take a full-time job at his alma mater, as assistant dean of clinical affairs at the University at Buffalo Dental School. He’s been collecting Sabres memorabilia since he was 8 or 9, while growing up in North Buffalo.

He says he has more than 100 Sabres game uniforms and more than 200 hockey sticks, along with an array of other items.

Here’s what he told me about good eating habits when it comes to keeping healthy teeth:

What’s your philosophy of eating?

You want to eat five fruits and vegetables a day and stay away from sticky, sugary treats, anything that bathes your teeth in sugar all day: soda, caramel, hard candy, anything that’s really hard to chew. I wouldn’t eat anything that can expose my teeth to sugar for a half-hour.

What foods do you eat that are good for your teeth?

Your yogurts, your cheeses, anything that has calcium. Fruits, vegetables. Water, too, is really good. A dried-out mouth can lead to decay.

What are the staples of your diet?

Yogurt, cottage cheese, chicken, fish. Nuts. Oatmeal, I love that stuff. Pasta, unfortunately. I’m Italian. Pasta breaks down into simple sugars and starches, so it can cause problems.

The food you can’t resist?

I love M&Ms. It’s my favorite candy and it doesn’t help that my wife keeps them out in a bowl. After I eat them, I brush right away. At times, you can enjoy something but you’ve got to get bulky substances off and away from your teeth. If you can’t brush, like if you’re at a party or something, take water and rinse really well. I know some dentists who recommend wrapping a paper towel around one of your fingers and wiping your teeth.

– Scott Scanlon

Mission impossible? Can you cook a healthy chicken wing?

Chicken wings
Traditional Buffalo chicken wings are tough to resist, but nobody every accused them of being a healthy dish. (Mark Mulville/Buffalo News)

By Scott Scanlon -- Refresh Editor

Could there ever really be such a thing as a healthy chicken wing?

It's a question I ask nutritionists and dietitians often when I go about reporting local stories for WNY Refresh.

The answer always is the same: No. There's too much fat on the wing, I'm told, whether they're fried or baked, not to mention that most of us -- including me -- like our wings slathered in blue cheese, regardless of what type of sauce they're bathed in first.

But Drew Cerza, the force behind the National Buffalo Chicken Wing Festival, has proved to the region several times that he's up to tough challenges (the latest was getting opposing sides in the Clarence school budget debate to break bread together last spring, and help pass a revised 2013-14 school spending plan.)

As a warm-up to the festival -- which runs Aug. 31 and Sept. 1 at Coca-Cola Field -- Cerza has teamed up with BlueCross BlueShield of WNY on a hunt for the region's healthiest chicken wing, and accompanying fare.

The duo seek recipes from those who have a healthy “wing-inspired” food item. "It could be a healthy chicken wing dip, a celery and hot sauce blue cheese salad, or a good-for-you chicken wing baked mac n’ cheese," according to a press release.

“For many years, we did not see a place for a health plan at an event that clearly celebrates a food item that when not eaten in moderation, can lead to some health issues,” said Julie Snyder, spokeswoman for the insurer. But BlueCross BlueShield was inspired by Cerza losing 40 pounds during the past year, "eating healthier, and wanting to include some low calorie choices at this year’s Wing Fest,” Snyder said.

"This a partnership that proves opposites attract. You don't have to give up wings, just use healthier ingredients in your other meals," Cerza said.

All healthy wing recipes must be entered online here and include an estimate of “calories per serving.” Four finalists will be chosen to present their recipe to a panel of celebrity judges on stage Aug. 31 at the wing festival.  Finalists will be notified by Monday. The wing king champ will win a trophy, tickets to four Buffalo Bills game and appear on a future edition of the Healthy Zone show on WGRZ-TV, Channel 2.

Take a hike on Saturday

Stan Radon, a geologist with the state Department of Environmental Conservation, will lead a hike from 10 a.m. to noon Saturday at Hunter’s Creek gorge at Kenneglenn Nature Preserve in the Town of Wales.

The hike is free and open to the public, but attendees must register in advance by calling the host, WNY Land Conservancy, at 687-1225 or emailing

The hike is appropriate for people of all ages. Be prepared to walk in the creek with shoes that have great traction. Parking is available at the Kenneglenn Nature Preserve in front of the Land Conservancy office. A map and directions will be shared with those who register.

The next big 'green' thing: The suburbs

I recently ran across this story by Blue Ridge Press and wanted to share:

By Jude Isabella

These days suburbia is pretty much synonymous with what’s wrong with America: sprawl, obesity, dependence on the car culture. Scratch that. The 21st century suburbs could be society’s savior.

With their green landscapes and open spaces, the suburbs are a perfect place for a cultural revolution called permaculture – a simple approach to growing food, recycling, reusing, and rethinking the world around us.

Suburban permaculture – seeing nature as if we were part of it, not against it – could help us gracefully adapt to climate change, soaring food prices and a looming water crisis.

Food: Drought early in 2013 caused global dairy prices to soar, pushing food costs 2 percent higher. That unlikely dry spell forced New Zealand farmers to cull herds or stop milking cows, producing a plunge in milk production, says the United Nation. Meat prices are way up too, caused by record drought in the U.S. West.

But lucky suburbanites, if they only knew it, live on potential mini-farms. With little effort, the third-of-an-acre encircling suburban starter castles can be converted to Victory Gardens, like those planted during World War II – providing an organic fresh fruit and vegetable buffer against escalating food prices.

Suburbanites simply need to rethink: Give up the roar of Saturday morning lawnmowers and discover that carrot tops make a great pesto. Trade in dandelion digging for the harvesting of Beefeater tomatoes.

Permaculture offers a template for the banishing of lawns and the planting of gardens.

It starts with observation – there’s no rush. Take a year to figure out simple things like where the sun shines in your yard through the day. Then organize the landscape into zones: Zone 1, for example, is closest to the house, a place to grow food you visit daily, like salad greens or herbs. Zone 5, my favorite, is a small patch of yard wilderness left utterly alone, a wild place for the birds, a place to sit and do nothing.

Garbage: NASA scientists, observing decades of satellite data, say we’re fast using up world resources. Our consumption of nature (for food, fibers, and fabrication) is rising, with current annual consumption of the planet’s plant materials at about 25 percent, and expected to shoot to 55 percent by 2050. Yikes!

Suburban permaculture shows us how not to run out of resources, how to ease pressure on the planet’s limited land by using our yards and reusing our trash wisely.

To the uninformed, for example, it may appear that permaculture junkies collect junk. They don’t. They know that used PVC pipe and wood scrap lying behind the garage can be crafted into a nifty storage unit for gardening tools – rakes and hoes slide into the piping and stack vertically in a neat wooden frame. Space saver! Suburbanites can creatively reclaim their trash, skipping the gas-guzzling drive to the dump.

Water: You may not know it, but the freshwater pouring from your tap is an endangered resource. Freshwater demand will exceed supply by 40 percent by 2030, says the U.S. State Department. Double yikes!

Yet again, permaculture to the rescue. Remember those zones? Home is Zone 0, where a permie conserves energy and water. And conserving doesn’t need to mean pricey solar collectors. It can be a strategically placed rain barrel that makes watering the garden cheaper and easier. Check out Costco
for its nifty line of rain barrels, ranging from 100 to 400 liters, and just under $100 to $400.

What’s old is new: Sure, permaculture critics call it pseudoscientific because it lacks a presence on university campuses or in peer-reviewed journals. But that just gives today’s suburbanites more elbow room with which to experiment and explore its principles.

Permaculture is a blueprint for living based on common sense. It echoes the do-it-yourself lives of our grandparents and great-grandparents who planted Victory Gardens, threw nothing away, and darned socks.

But unlike our elders who lived on isolated farms or in crowded cities, we can enjoy the best of both worlds. Suburbanites have neighbors from whom they can learn and share, and space in which to change and invent. The suburbs just might be a launch point for the Next Big Thing. Bring it on, we’re gonna have fun!

-- Jude Isabella is a science writer and pseudo-permie in Victoria, B.C

Monday event mixes fitness, fashion

Epic SpinYasa Black & White Party on Monday will include half-hour spinning and yoga classes.

The free spinning classes will run from 5 to 7 p.m. and yoga classes will go from 5:30 to 7:30 p.m., at Hive Lifespan Center, 9570 Transit Road, between Casey and North French roads, East Amherst.

Hosts will include Hive trainers, staff from the Buffalo Showroom and guest instructors Jamie Pearson from Power Yoga Buffalo, Kathleen Englehardt from East Meets West Yoga and Britt Leo from Bikeorbar.

Hormone replacement gets a fresh look

For many years, hormone replacement therapy was standard practice for women with premenopausal symptoms. But it fell out of favor after studies showed that women on these drugs were developing decreased vascular function and slight increases in the incidence of breast cancer, stroke and dementia.

According to "Moods, Emotions and Aging," by Phyllis J. Bronson, a Colorado-based researcher who advises women with hormone-based mood disorders, this "set off a wave of misinformation." Doctors began advising patients to stop the therapy, and as a result, Bronson writes, "many women started feeling lousy without their hormones."

Bronson attributes HRT’s side effects to the fact that commonly prescribed hormones are synthetic. She argues that women would respond better to bioidentical hormones, which are chemically identical to the hormones women make in their bodies. Such hormones, Bronson says, can improve a woman’s mood and sense of self without the negative consequences of synthetic versions.

Bronson builds her case using her own story and those of the women she advises who have had success with bioidentical hormone therapy. She breaks down what happens to various hormones as women age, and how they can affect sexuality, emotional well-being and overall health, particularly age-related diseases such as Alzheimer’s.

Still, not all doctors agree with this, and Bronson advises women to exercise caution. "Proper use of real hormones, those that mimic what is native to us as women, can help ease the transitions of life and aging by making women feel more optimistic and vital," she writes, but using them "as part of a quest for the ‘fountain of youth’ is not good medical practice."

– News wire services

This beet recipe is sneaky good


Lamar Rice, 17, left, helps prepare food in the Growing Green Youth program with help from Margaret Wenger, MAP youth enterprise educator, and Sudanese-born Tong Mawien, 18, another Growing Green worker. (Robert Kirkham/Buffalo News)


Tyler Manley and Margaret Wenger, leaders of Growing Green Works with the Massachusetts Avenue Project (MAP), among those featured in today's WNY Refresh cover story make the 30 teen workers who are part of the summer work program taste everything they make in their cooking classes at least once.

“Sometimes we’ll make beet muffins or beet cupcakes,” Manley said, “and ask, ‘How’d you like the cupcakes?’ and they’ll say, ‘Loved ‘em,’ and we’ll say, ‘There were beets in them,’ and they’ll say ‘Ewwwww.’

“But they loved it.”

The leaders don’t make it a practice to disguise vegetables into their recipes and spring one on their young charges, but with beet-laden baked goods, they make an exception.

Otherwise, Manley said, “you’d never get a teenager to eat a beet muffin.”

Here’s a recipe for beet cupcakes, inspired by a “Secret Chocolate Cake” recipe in the children’s cookbook “Simply in Season,” by Mark Beach and Julie Kauffman:

2 cups of beets

½ cup applesauce

1½ cups sugar (or

½ cup oil

½ cup plain yogurt

3 eggs

1½ teaspoons of vanilla

1¼ cups flour

1 cup whole wheat flour

½ cup baking cocoa

1½ teaspoon baking soda

½ teaspoon salt; 1 cup chocolate chips.

• Boil beets for 20 minutes, then peel and chop them, puree them with applesauce in a blender and set aside.

• Mix the sugar, oil, yogurt, eggs and vanilla for 2 minutes.

• Mix into the beet mixture the flour, cocoa, baking soda and salt.

• For cupcakes or muffins, pour the batter into muffin trays and top with chocolate chips.

• For the cake, pour half the mixture into a greased Bundt pan. Sprinkle the chocolate chips on top of the batter, then pour the remaining batter on top.

• Bake at 350 degrees for up to 45 to 50 minutes for the cake; the cupcakes and muffin shouldn't take as long.

– Scott Scanlon;


Yoga, sensible eating tame gastro issues


Alexis Asquith, among those who volunteered at a kids yoga program this summer, credits yoga and a strong diet for better health. (Robert Kirkham/Buffalo News)

Scott Scanlon – Refresh Editor

Alexis Asquith struck a chord during a recent interview for a “What are you eating?” segment to be published Saturday in WNY Refresh.

She got ulcers in her stomach and intestines when she was 15, and used a combination of yoga and sensible eating to vastly improve her digestive tract.

Asquith told me she doesn’t have food allergies, but has an intolerance to some foods that seemed to be the root cause of her gastrointestinal distress.

I have family members with similar issues, as well as several friends in their 40s and 50s who also suffer with gastro woes. Most of them have used a regimen of doctors and drugs to treat their symptoms, and almost all of them have struggled with getting to the bottom of the root causes of their conditions.

Asquith took a different approach to her treatment. She decided there were two causes to her ulcers – stress and food – and she decided that addressing both would be in her best interest.

“I’m a curious 22-year-old who chooses food over medicine,” she told me last week during an interview after teaching a yoga class to kids at Evangelical Lutheran  Church of the Resurrection. (see story here and photo gallery here).

“I don’t believe that medicine is, or should be, a quick fix for a lifestyle,” she said. “People want instantaneous results without doing the work and I want to experiment as much as I can, test it out. I literally test things out and wait for a reaction.

“What causes these discomforts? Is it what I’m eating? Is it what I’m thinking? Turns out (the ulcers were) a little bit of both – mostly thoughts, stress.

"I got really deep into yoga. I started to meditate and I started to feel a little better. Then I thought, ‘What is the next step?’ And I started to get curious about food, different vegetables, different herbs, different homeopathic remedies.”

Here’s some of what else she had to say:

What have you discovered when it comes to food?

There is some crazy stuff out there. Basically what I’ve discovered is that any food that comes from the earth has health benefits. Something I just learned: cinnamon is great for balancing out your blood sugar. My grandmother used to always tell me if I had a sore throat, ‘(Take) apple cider vinegar with honey and water.’ Don’t tell her this, but she was right.

What foods have you found the most healing?

I gave up eating all meat except fish. I felt a shift happen over four or five weeks. I can’t process a lot of vegetables, which is difficult for a vegetarian, so juicing is very easy on the digestive system. I make these crazy smoothies with ingredients you probably never heard of before.

Like what?

Spirulina, which is a blue green algae and a complete protein. Flaxseed, hemp powder, cacao powder, maca powder. And in all the smoothies I try to keep a 3:1 balance, with three vegetables to one fruit. In my diet, I wanted to eliminate as much acidity as I could and restore my pH level. Acidity can lead to inflammation, which can lead to a lot of digestive problems or skin problems.

What are the staples of your diet?

Juicing. I never strive for perfection. There are days that if I want a piece of chocolate, I’m going to have it. I just strive for consistency. I have nobody to answer to but myself. If I’m going to eat something that’s going to make me feel bad, I’m going to feel bad, not mentally bad, but physically bad.

I eat a lot of veggie burgers, and a lot of restaurants have become really accommodating. Just about everywhere you go, there’s a delicious piece of fish, or a veggie burger or a fish taco, something like that.

You have to be mindful and smart. There’s a lot of temptation. You say, ‘I want a juicy hamburger or hot dog,’ but you just can’t.

I eat a lot of soup because that’s a good way for me to eat vegetables.

What’s your favorite soup?

Gweneth Paltrow’s Beet Green Soup. She just came out with a new cookbook. It’s called, ‘It’s All Good,’ and it has a recipe for a beet green soup. The beet greens, the top of the beets, are almost more beneficial than kale, than the beets themselves. It’s amazing. They have a lot of calcium in them, and other vitamins and minerals. They’re a little milder than kale and a little more flavorful than spinach.

Is there a food you can’t resist?

Honey Nut Cherios, with almond milk. I don’t touch any dairy. I try to keep a very low-glycemic diet – nothing white, nothing processed. I try, try, try.

Gluten is a killer to me. It’s not an allergy, it’s just an intolerance. It’s not for any fad or diet – I hate that word, ‘diet’ – is just that I know I will be doubled over in pain if I eat a piece of white bread.

Then I have to backtrack, see what I ate.

It sounds like for you, a combination of yoga and better eating made a difference in your health. Do you do any other exercise?

I used to be a dancer and I love doing that. I love being outside and hiking. I go for a walk almost every day. Riding my bike, so I just do whatever I can, but yoga mainly.

I do a lot of self-reflection, a lot of life reflection. I really and truly believe that emotional weight is just as heavy as physical weight. You can’t have a healed body without a healed mind. There’s no way I could have done one without the other.

The yoga brings a lot of stuff up. You can’t hide when you’re on the mat. If you eat like crap, you’re going to feel heavy on your mat. If you’re going through something in your head, you’re going to have it come through on your mat.

It sounds like you’ve kept track of what you’re eating.

I have to, for my own life. How do I know how to avoid something if I don’t know what I ate. So I try foods with very few ingredients, food in its natural state. I try not to eat anything packaged – except for Honey Nut Cherios, and I drink a lot of water. I tend to only drink water and an occasional glass of red wine.

Anything else?

I’ve found that Twitter is a huge portal of information if you follow the right people.

Who are some of the people you follow on Twitter?

Huffington Post; they have a healthy living account. Dr. Frank Lipman. Tiny Buddha is great for meditation.

Asquith also is now following us on Twitter at @bnrefresh.


The Premier to honor doctor, gala founder

Dr. Renee Taefi Baughman and Lucy and Dominick Muto have been named co-chairs of the 2014 Premier, Niagara Falls Memorial Medical Center’s annual black tie gala.

Baughman, a physician with Women’s Medicine of Niagara, is chief of obstetrics and gynecology at Niagara Falls Memorial Medical Center. Lucy Muto is a vice president of M&T Bank and branch manager of the Main and Cedar branch. Dominick Muto is employed at Sicoli & Massaro and is the owner of Reliable Property Service.

The Premier will honor Dr. Sujatha Addagatla and Nancy Gara. Addagatla is a specialist in nephrology who has served Memorial patients since 1997. A highly regarded Western New York banking executive, Gara was a founder of the Premier and a member of the Medical Center Board of Directors at the time of her death in May.

The Premier will be held Jan. 18 at the Seneca Niagara Casino and Hotel. For information and sponsorship opportunities, call 278-4570 or

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About The Refresh Buffalo Blog

Scott Scanlon

Scott Scanlon

Scott Scanlon is an award-winning reporter and editor who has covered various topics in his quarter-century as a journalist in South Florida, Syracuse and Buffalo. He is aiming to pass along what he is learning these days about health, fitness, nutrition and family life.

@BNRefresh |