Beat winter weight gain! 3 ways to avoid holiday poundsand even lose weight – Holiday-Proof Your Diet!
Robin Vitetta-Miller
Are you afraid of getting plumper as the days get shorter? You’re not alone. Many of us gain a pound per winter–with 75 percent of the gain occurring between mid-November and mid-January. While a pound might not sound like a lot, those who gain during the coldest months typically keep the extra weight on–and add more over time. In other words, what seems small could be the start of some serious weight problems.
Researchers blame several factors, beginning with the weather. Shorter days and longer nights induce feelings of depression, fatigue and cravings for sweets and starches, while cold and/or stormy weather makes it difficult to exercise outdoors. Even braving the elements to drive to the gym can seem like too much effort some days. Add two months of nearly nonstop high-calorie party fare, and it’s no wonder so many of us greet spring with a spare tire around our middle.
Why not make this the winter you outwit the forces that conspire against you–from inclement weather to Aunt Bertha’s buttery holiday cookies? It’s not difficult; experts agree that a three-pronged approach is your best bet: Resist the instinct to overeat and “store up” for winter, get plenty of natural sunlight, and exercise regularly (cardio as well as strength training) to stay fit and keep your metabolism revved. By following this simple plan, you’ll emerge from winter’s hibernation with a body that’s ready for bikini season.
1. Plan to eat right.
If you tend to eat like a bear as winter approaches, you really can blame it on Mother Nature. “Even with modern conveniences like heat and grocery stores, humans still follow their animal instincts to beef up for winter,” says Katherine Tallmadge, M.A., R.D., author of Diet Simple: 154 Mental Tricks, Substitutions, Habits & Inspirations (LifeLine Press, 2002). Here are three tips to help you plan ahead to eat healthfully all winter–and avoid packing on the pounds: Get a little more protein. One of the easiest, and best, ways to curb carb cravings in winter is to increase your protein intake, says Susan Kleiner, Ph.D., R.D., author of Power Eating (Human Kinetics, 2nd edition, 2001). “Dietary protein helps control appetite, which ultimately keeps weight in check,” she explains. But how much more protein should you eat? A moderately active 145-pound woman should get about 20 extra grams of protein daily in winter, or go from a typical 79 grams to 99 grams, says Kleiner.
To calculate your usual, nonwinter protein needs, multiply your weight by 0.55 gram (example: 145 pounds X 0.55 gram = 79 grams). To determine how much protein you should eat in colder months, just add 20 grams or multiply your weight by 0.68 gram (example: 145 pounds X 0.68 gram = 99 grams). Head off cravings for simple carbs by stocking up on healthier foods. Simple and refined carbs (sugar, soda and sugary foods like cookies and candy) provide few nutrients, and most are paired with foods high in fat, sugar and sodium. Such “empty-calorie” foods don’t satisfy cravings for very long, so stock your refrigerator and cupboards with nourishing options that are high in complex carbs, says Tallmadge. These include fresh fruits and vegetables, dried fruits, whole-grain breads and cereals and healthful, Iow-sodium soups. Because these foods–all of which are high in fiber–are utilized by the body more slowly, you stay full and feel satisfied longer. Some delicious lowfat, high-fiber options include oatmeal with raisins or other dried fruit, lowfat granola with nonfat milk, whole-grain bread with reduced-fat peanut butter, low-sodium lentil or bean soup, and brown rice cooked with black beans and seasoned with cumin.
Eat more soup to stay full longer. In a 1999 study at Penn State University in University Park, Pa., subjects who ate soup before lunch consumed 1 O0 fewer calories at that meal–and they didn’t make up for those calories by eating more later. Researchers are not sure why, but one possible conclusion is that when water is incorporated into food (as opposed to drinking it straight), your stomach empties more slowly and keeps you feeling full longer on fewer calories. “We tend to crave warm comfort foods like soup in winter,” says Kleiner. “Eating more soup when temperatures drop is a natural and healthy way to stay full and avoid overeating.”
2. See the light.
Too little sunlight can trigger cravings for high-calorie, fatty carbs like cakes, cookies, ice cream and chips, says Kleiner. “This is because diminished sunlight in winter reduces the brain’s production of serotonin, the mood-boosting brain chemical that helps suppress food cravings and overeating,” she explains. “Because we don’t get as much sun exposure in the winter, our serotonin levels tend to plunge, and cravings kick in to combat the blues.”
Raymond W. Lam, M.D., a professor and head of the division of clinical neuroscience in the department of psychiatry at the University of British Columbia in Vancouver, Canada, says being exposed to an hour of indirect outdoor light daily can help ward off the winter blues.
“Bundle up and exercise outdoors and you’ll come back feeling refreshed, and it may help control your appetite,” says Tallmadge. “If you can’t get out during the week, take a longer hike on the weekend, or go cycling or enjoy snow sports like snowshoeing or skiing.”
If you work in a windowless office, take a brisk walk at lunchtime, remembering to wear sunscreen and a hat with a visor–even if it’s cloudy–to protect against UV rays. To increase your exposure to full-spectrum sunlight when you’re at home, open the curtains, trim tree branches that block out light and consider putting in a skylight, experts suggest.
While nearly everyone (except those who live in year-round sunny climes) has some degree of the winter blahs, those who experience mild to severe depression all winter may have seasonal affective disorder (SAD). About 10 million people suffer from the condition due to the decrease in daylight hours in winter. If you suspect you have SAD, see a physician as you may require professional help; you’ll also want to make sure another condition is not causing the symptoms, Lam says. Typically, treatment for SAD includes specialized light therapy–sitting for 30 minutes a day under fluorescent lamps that are 10-20 times brighter than ordinary indoor light. “For people with SAD, [prescribed light therapy] can greatly help mood and appetite disturbances in winter,” Lam says.
3. Move it or gain it.
“Exercise is crucial to avoid weight gain in winter,” says Robert H. Eckel, M.D., a professor of medicine at the University of Colorado Health Sciences Center in Denver and chairperson of the American Heart Association Council on Nutrition, Physical Activity and Metabolism. “Many people exercise less during the winter months and wind up gaining weight because they eat more calories than they burn off,” he says. Adds Tall-madge: “In the winter we also lose subtle outdoor calorie-burning activities like short walks and gardening. Although these may burn just 100 calories per day, that can translate into a 3- to 4-pound weight gain over the course of a winter.”
Strength training is essential for maintaining a revved metabolism when temperatures drop, says Wayne L. Westcott, Ph.D., senior fitness/research director at the South Shore YMCA in Quincy, Mass., and co-author with Lisa LaRosa Loud of No More Cellulite (Perigee, 2003). “Weight training is the best way to recharge your metabolism, so aim for at least 20 minutes two to three days a week,” he says. “Most people will get results long before it’s time to put on summer clothes. Strength training gives you the most benefit in the least amount of time.”
And it’s crucial for weight loss: “If you don’t lift, you don’t lose,” says Pamela M. Peeke, M.D., M.P.H., author of Fat Fight After Forty (Viking, 2001) and assistant professor of medicine at the University of Maryland Medical School in Baltimore. “Add cardio on your nonlift days and you’ll keep the fat burning going all week!” Westcott advises working up a sweat with cardio for a minimum of 20 minutes at least three times a week.
Staying active in winter has a fringe benefit: Like sunlight, it elevates your mood and reduces stress, which in turn helps you avoid overeating to alleviate winter depression, says Peeke. “All those mood-enhancing endorphins released during exercise aren’t likely to happen when you just sit on your rump all winter long,” she adds.
“What we can predict, we can control,” says John Foreyt, Ph.D., director of the Behavioral Medicine Research Center at Baylor College of Medicine in Houston. “We know winter is a high-risk time for weight gain, so we must create and follow strategies to minimize eating and maximize opportunities for exercise.”
These three strategies, along with the delicious recipes on the following pages–all hearty and satisfying favorites made healthy–will help to ensure you don’t gain a single pound this winter.
COMFORTING FAVORITES
Since many of us long for hearty high-fat, high-calorie foods when the weather turns chilly, here are some recipes to satisfy those cravings healthfully. All of these scrumptious dishes are lowfat, protein-rich versions of high-fat comfort foods, so go ahead and indulge without guilt!
Shrimp Scampi With Snap Peas
Serves 4
Prep time: 10 minutes
Cook time: 10 minutes
Nutrient note Shrimp contains loads of
zinc, a mineral that is a component of
insulin, which helps scoop up glucose
from the bloodstream so it can be used
for energy or stored; zinc also helps bolster
the immune system, keeping us
healthy all winter long.
Note: To make a thinner sauce to serve
over linguine instead of rice, increase
chicken broth to 3/4 cup.
1 tablespoon olive oil
2-3 garlic cloves, minced
1 pound uncooked medium shrimp,
peeled and deveined
1 cup shelled fresh or frozen sugar
snap peas (do not defrost if
frozen)
1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/4 cup vermouth or dry white wine
1 tablespoon cornstarch
1/2 cup reduced-sodium
chicken broth
2 cups cooked instant brown rice
Heat oil in a large nonstick skillet over
medium-high heat. Add garlic and saute
2 minutes, until soft. Add shrimp and
peas and saute 1 minute. Toss in
oregano, salt and pepper and stir to coat.
Add vermouth or dry white wine and
simmer 1 minute.
In a separate bowl, dissolve cornstarch
into chicken broth until smooth; add mixture
to skillet. Simmer 2 minutes, stirring
frequently until sauce thickens and
shrimp are bright pink and cooked
through. Serve scampi over rice.
Nutrition Score per serving (1 cup scampi
and 1/2 cup rice): 244 calories, 19% fat (5 g; <1 g
saturated), 45% carbs (27 g), 36% protein
(22 g), 2 g fiber, 61 mg calcium, 3.7 mg iron,
637 mg sodium.
Mozzarella-Stuffed
Turkey Meatloaf
Serves 6
Prep time: 10 minutes
Cook time: 1 hour
Nutrient note Ground turkey breast is a
good source of lean protein. It’s also
loaded with vitamin B12, which helps the
body use fats and carbohydrates, is vital
to cell development–especially red
blood cells–and helps the nervous system
function properly.
1 1/2 pounds ground turkey breast
1 10-ounce package frozen chopped
spinach, thawed and squeezed
well to remove any excess water
1/2 cup minced onion
cup seasoned dry bread crumbs
1/4 cup chopped fresh parsley
1 teaspoon dried oregano
2 egg whites
1/2 teaspoon salt
1/4 teaspoon ground black pepper
4 ounces grated part-skim
mozzarella cheese (1 cup)
2 tablespoons ketchup
2 tablespoons Dijon mustard
Preheat oven to 375[degrees] F. In a large bowl,
combine turkey, spinach, onion, bread
crumbs, parsley, oregano, egg whites,
salt and pepper. Mix well with a wooden
spoon (or your clean hands).
Press half of mixture into an 8-inch
loaf pan. Top bottom half with grated
mozzarella cheese. Press remaining
turkey mixture over top and flatten to
make an even layer. Whisk together
ketchup and mustard and spread mixture
over prepared meatloaf.
Bake 1 hour, until top is golden and
loaf has pulled slightly away from sides
of pan. Let stand 10 minutes, then slice
into 6 equal pieces and serve.
Nutrition Score per serving (1 slice or 1/6 of
loaf): 208 calories, 21% fat (5 g; 2.4 g saturated),
25% carbs (13 g), 54% protein (28
g), 2 g fiber, 206 mg calcium, 15 mg iron, 746
mg sodium.
Roasted Chicken With
Apples and Onions
Serves 4
Prep time: 10 minutes
Cook time: 2-2 1/2 hours
Nutrient note Chicken is full of high-quality,
lowfat protein to repair bone,
muscles, skin, blood and internal organs.
It also contains cysteine, a compound
that closely resembles acetylcysteine, a
drug that doctors prescribe for bronchitis
and respiratory infections. This may be
one reason lots of chicken soup helps
when you have a cold or the flu.
1 6- to 7-pound roasting chicken,
giblets removed and discarded
2 tablespoons chopped fresh
rosemary, or 2 teaspoons dried
2 tablespoons chopped fresh
thyme, or 2 teaspoons dried
1/2 teaspoon salt
1/4 teaspoon ground black pepper
4 McIntosh or winesap apples,
cored and cut into thick slices
but not peeled
2 small red onions, cut into 2-inch
pieces
1/2 cup reduced-sodium chicken
broth or water
Preheat oven to 450[degrees] F. Rinse chicken
inside and out and pat dry. Coat with
rosemary, thyme, salt and pepper.
Transfer to a shallow roasting pan and
surround with apples and onions, covering
the bottom of the pan. Pour broth
over apples and onions. Insert a meat
thermometer deep into the thickest part
of the thigh next to the body, not touching
the bone.
Place chicken in oven and immediately
reduce temperature to 325[degrees] F.
Roast 20 minutes per pound, or until
thermometer reads 180[degrees]-185[degrees] F, basting
every 30 minutes after the first 30
minutes of cooking. Let chicken stand
10 minutes before carving. Serve
carved chicken with apples and onions
on the side.
Nutrition Score per serving (3 ounces
chicken, 1 slice apple and 1/2 sliced onion): 247
calories, 19% fat (5 g; 1.4 g saturated), 38%
carbs (23 g), 43% protein (26 g), 5 g fiber, 51
mg calcium, 23 mg iron, 267 mg sodium.
Sweet Potato Pie
With Whipped Topping
Serves 8
Prep time: 15 minutes
Cook time: 40 minutes
Nutrient note Orange-fleshed sweet
potatoes are brimming with beta
carotene, which significantly reduces
the risk of heart attack by lowering LDL
cholesterol levels. It also helps reduce
cancer risk by acting as a powerful anti-oxidant
(fighting free radicals before
they can do damage to cells).
2 pounds sweet potatoes, peeled
and cut into 1-inch chunks
1 cup fat-free liquid egg substitute
3/4 cup sugar
1 cup evaporated skim milk
1 tablespoon butter, melted
1 1/2 teaspoons vanilla extract
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/8 teaspoon salt
1 9-inch refrigerated pie crust,
or make your own
2 cups fat-free prepared
whipped topping (refrigerated
or defrosted from frozen)
Preheat oven to 400[degrees] F. Place potatoes
in a large saucepan and pour
enough water over them to cover. Set
saucepan over high heat and bring to a
boil. Cook 8-10 minutes or until potatoes
are fork-tender. Drain and transfer
to a food processor. Puree just until
smooth (or press through a fine mesh
strainer). Measure 1 1/3 cups of the
puree and set aside.
In a large bowl, combine egg substitute
and sugar. Whisk in next 6 ingredients.
Press pie crust into bottom and
up sides of a 9-inch pie pan. Pinch
around rim to make a decorative edge.
Pour mixture into prepared pie pan
and bake 10 minutes.
Reduce oven temperature to 350[degrees] F
and bake 30 more minutes, until center
is set but still slightly quivery. Cool on a
wire rack, slice into 8 pieces and top with
nonfat whipped topping.
Nutrition Score per serving size (1 slice or
of pie and 1/4 cup whipped topping): 303
calories, 25% fat (8 g; 4 g saturated), 66%
carbs (50 g), 9% protein (7 g), 1 g fiber, 118
mg calcium, I mg iron, 283 mg sodium.
Robin Vitetta-Miller, M.S., is a food writer based in Yardley, Pa.
COPYRIGHT 2003 Weider Publications
COPYRIGHT 2003 Gale Group
