December 15, 2009
Keeping off the Winter Weight
by Heather Plaster, WIC Dietitian
Now that the cold of winter has really started and the cold seems to seep through all of my clothes, I find myself staying indoors more often and craving the comfort foods to accompany my hibernation mode. I just can't seem to get enough warm casseroles, buttery vegetables, and bags of potato chips consumed while watching TV. Without conscious effort I have somehow found myself another five pounds heavier from moving my body muscles less and my mouth muscles more! What could I have done to prevent this?!
First, I should have pushed myself to get up off the couch and get moving. Properly bundled up, there is no excuse for not going outside and taking a walk, skiing, or playing fetch with my dog (he's gained a couple pounds, too). Even if I tried standing while watching TV I would burn more calories than I do while draped over the couch.
Second, my comfort foods could have been improved to add a little more fiber and a lot less fat. My favorite hamburger and pasta casserole can be more nutritious if I add a bag of frozen veggies in to it when I prepare it and use only half the butter the recipe recommends. My buttery vegetables can be healthier if I leave the butter out entirely and substitute it with olive oil or a few sprays of Pam (butter-flavored).
If I decide I have to have cookies or brownies, I can bake them with Splenda replacing the sugar and applesauce replacing half of the margarine or shortening, and using whole wheat flour improves their fiber content. Never, never go shopping on an empty stomach or when a craving hits...your fats cells will never survive the expedition!
Third, I should have never been taking the whole bag of chips with me to the couch! If potato chips are what I crave and nothing else will suffice, I need to measure out a serving or two and put that amount in a separate bowl...that way, I satisfy my craving but don't mindlessly go through the whole bag. Actually, I should be doing that with all of my foods, because most people tend to underestimate exactly what a serving size of a particular food is and unknowingly eat more than the body needs.
So, here I am, after a meal of veggie-enriched hamburger casserole, getting bundled up in my Carhartts overalls, parka, and boots, with my dog dancing in anticipation of a good game of fetch on the Kuskokwim. He's got his boots and coat on, too, and we're both ready to start working off those hibernation pounds!
