Have you ever noticed your eating patterns and cravings change as the weather gets colder? During the summer, I have no problem eating salads and fruit and fresh things, but when it gets cold I want soups and stews and heavier cooked foods.
Don't worry! It's normal! Our bodies are naturally responding to the change in temperature by helping us store fuel for the cold months (when food might not be as plentiful)--kinda like squirrels and bears and a million other animals that naturally prepare for cold weather. I like the reminder that despite how removed we are from our hunter/gatherer ancestry, we are still connected to the natural rhythms of our environment.
How Do You Survive Winter Without Gaining Tons of Weight?
The combination of our natural cravings for heavier food, the holidays, and fewer outdoor activities means it's quite easy to pack on the pounds during the colder months. What to do?
1. Maintain an exercise routine. It might not be the same as what you do during the warmer weather, but there are still plenty of options to stay active in the winter. Here are some ideas:
-get bundled up and walk outside (you naturally burn more calories as your body works to stay warm--bonus!!)
-join a gym and use the indoor exercise equipment
-get involved in a weekly exercise class that you enjoy
-spend a couple bucks on a workout DVD that you can watch at home
-do 20 minutes of jumping jacks, sit-ups, leg extensions, etc, each morning and evening at home
-schedule a regular walk or run with a friend, and take advantage of the less crowded parks and pathways
-go hiking: Maryland has many beautiful state parks, and the snakes and ticks are less prevalent now
2. Enjoy winter produce. The farmer's markets are still open for a couple more weeks, and they are jam packed with winter squashes (butternut, acorn, spaghetti), zucchini, kale and other greens, peppers, green beans, apples, pears, broccoli and cauliflower, potatoes, leeks, and onions. Try out some new recipes that call for roasting the vegetables or incorporating them into soups and stews.
I made a chili yesterday that was rich and delicious, but light on calories and fat. Rich foods don't necessarily have to be fattening. (See recipe below)
3. Learn to bake healthful things. I love to make muffins for my family, and I've found some fantastic recipes that are high in fiber and low calorie. Try incorporating mashed fruits like apples, pears, and bananas which will add moisture and sweetness without lots of sugar and fat. You can also use oats as a binder to replace some of the flour. I have found that whole wheat flour makes a delicious, hearty muffin that's perfect for breakfast or an afternoon snack.
YUMMY CHILI RECIPE:
1 pound ground chicken breast
1 jalapeno, minced
1 yellow bell pepper, diced
1 cubanelle pepper, diced
1 onion, diced
2-3 cloves garlic, minced
1 can organic black beans, drained and rinsed
1 can organic dark kidney beans, drained and rinsed
1 large can petite diced tomatoes in sauce (I like the Cento brand)
3-4 tablespoons of chili powder
1 teaspoon crushed red pepper flakes
Salt, pepper
2 tablespoons turbinado sugar
1 tablespoon chicken base
2 tablespoons of tomato paste
2 cups of water
Directions: Brown the chicken in a pan with a couple tablespoons of olive oil (you need sufficient oil because the chicken is very lean). Throw it in the crock pot. In the same pan, cook the chopped onions, peppers, and garlic in for a few minutes in a little oil (don't let the garlic burn--it gets super bitter). Throw those in the crock pot. Throw the rest of the ingredients in the crock pot, stir, and cook on "High" for about 20 minutes. Reduce to "Low," stir, put the lid on, and ignore for 4 hours. Check for taste and consistency. If too watery, remove lid and allow to continue cooking for another hour or so until some of the liquid evaporates. Invite your favorite chili lover over, and enjoy! I usually serve over pasta.
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