Sliming Comfort Foods
As the weather gets cooler, our appetite tends to shift towards warming and more filling foods. Unfortunately, many turn towards refined, starchy choices, such as white flour breads, pastas, muffins and pastries to warm up. Not only will these foods cause excess weight gain by being stored as fat, when eaten routinely, they also result in a state of hypoglycemia (low blood sugar). Symptoms associated with hypoglycemia are sluggishness, fatigue, moodiness and shortness of breath. In response to this state, most grab for the closest refined carbohydrate to bring blood sugar up again. This vicious cycle is one of the greatest contributors to packing on extra pounds in the winter months
So how can a person eat warming winter foods and still lose weight? By picking wisely of course! The foods and dishes recommended below are rated lower on the glycemic index and do not result in a state of hypoglycemia. When combined properly with the right amount of protein and fat, you will be left feeling satisfied and full of energy.
In addition to the suggestions offered below, visit the Metabolic Booster Plan (Phase I) based on a higher protein plan for fast weight loss, or the Continuum Weight Loss Plan (Phase 2) which is based on a 40:30:30 ratio of eating. Fill out a personal profile for yourself and receive thousands of meal plans based on your specific height, weight, sex, dietary likes and dislikes and activity level.
The top picks for slimming warming winter foods are:
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1. Soups, stews and chili
Soups, stews and chili are an excellent way to keep your calories down while filling you up. Make sure to add hearty vegetables, beans such as chickpeas, black beans or lima beans and a protein source such as chicken, turkey, lean ground beef or soy. In order to get the perfect amount of “good fat” into your soup, stew or chili, cook with extra virgin olive oil. Try this hearty and healthy veggie chili recipe.
Ingredients
• 2 links of Yves vegetarian hot dogs (or ½ cup of soy beef or lean ground beef)
• ½ cup of canned black beans
• 2 tsp extra virgin olive oil
• ½ cup of canned tomato sauce
• ½ cup of broccoli florets
• ¼ cup of diced celery
• 1/3 cup of water
Instructions:
In a saucepan, add all the ingredients. Add spices as desired (salt, pepper, cumin). Let chili simmer until the vegetables are tender and the liquid has evaporated.
Nutritional information:
Approx. Calories for this meal = 400
Protein – 35 grams (36%)
Carbohydrates – 33 grams (35%)
Fat – 12 grams (30%)
2. High protein oatmeal
Starting your day off with a warm bowl of oatmeal or porridge feels quite good and soothing in the winter. Instead of using refined, instant oatmeal, switch to slow cooking oats that have a lower glycemic index rating. If you’re in a rush in the morning and can only use instant oatmeal, try using those that are lower in sugar and are made from whole grain flour. In addition, add one scoop of protein powder made from whey or soy isolate (approximately 25 grams of protein) and 1 tbsp of flax seed oil to your bowl of oatmeal.
3. Hearty vegetables
Once the winter months hit, we tend to switch from eating raw salads to introducing root vegetables such as squash, turnips, parsnips, garlic, onion, Brussels sprouts and sweet potatoes. These vegetables are high in fiber, low on the glycemic index rating and are filled with essential vitamins and minerals such as vitamin C and beta-carotene. Looking for a healthier version of your favorite pasta dish? Why not try spaghetti squash? Simply scoop out the inside of the squash, sprinkle olive oil on top and bake at 350 degrees for 50 minutes. Add your favorite tomato sauce and lean protein source (lean chicken, turkey, beef or soy) and enjoy!
4. Herbal teas and green tea
Herbal teas and green teas are a wonderful way to warm and cleanse the system at the same time. Herbal teas come in a variety of flavors such as mint, berry, lemon and hazelnut vanilla. Green tea provides powerful antioxidants and has been shown to have fat-metabolizing effects. How much is enough? Try to drink 3-4 cups of green tea per day for its waist minimizing effects!
5. Whole grains
Warming whole grain products such as millet, buckwheat, kamut and spelt are rich in vitamin B, folate and fiber and are essential for proper digestive function. When purchasing bread to eat, try grains such as flax, multigrain, sprouted bread or kamut or spelt. What about whole wheat bread? Unfortunately, many whole wheat products are white flour products that have been cleverly disguised with a small amount of black strap molasses. How do you know? A crude test is to pick up the loaf of bread and squeeze it. Refined products are typically fluffier and lighter, giving you that melt in your mouth feeling. Whole grain products are denser, heavier and need a little more effort to chew. If purchasing a whole wheat bread, ensure the words whole grain or made from whole grain flour are listed on the label.
Winter doesn’t have to be a time to pack on the pounds. Listen to your body by switching to comforting foods that are nutritious, delicious and that help melt your weight away!
