Hi Everyone!!

 This last weekend many of us got the shovel or snow blower out for the first time this year 🙂.  This cold, snowy weather can make you want to hibernate in front of a warm, crackling fire with a cup of hot chocolate or some other delicious comfort food.  I hope you all have the opportunity to do so and I want to provide you with a list of 5 comfort foods that are healthy choices and totally satisfying!  Hot cocoa just happens to be one of those delicious comfort foods so I’ll start there 🙂

 

1.      Hot Cocoa: There’s only 8g of sugar per serving and contains a healthy combination of carbs and protein.  If you want to make hot cocoa from scratch, use plain cocoa powder (0g of sugar/tbsp) and milk of your choice.  Now, the next step I just learned about this weekend from a really cool mom!  Melt down some semi-sweet chocolate and dip your spoon so it’s covered in chocolate and place it in the fridge or freezer to harden (dip it a 2^nd time if you would like).  Then dip it into your cocoa and stir it to sweeten.  You could also add a dash of cinnamon.  According to research in the International Journal of Sport Nutrition and Exercise Metabolism, adding a dash of cinnamon boosts your treat’s health benefits—it contains compounds that keep insulin out of the blood stream and from storing fat.

2.      Chicken Noodle/Rice Soup:  When you eat soup, you generally eat slower either because of the temperature of the soup or the size of your spoon J.  By eating slower your body has time to notice feelings of fullness.  It also provides a balanced combination of fat, protein and carbs.  Try this recipe with noodles or rice: http://www.eatingwell.com/print/4466. 

3.      Pot Roast:  Really?!?  Yes!  When you consume protein, your body has to work harder to break it down and use it for energy, which results in more calories burned during the digestion process.  Also, as we all know, protein supports our lean muscle mass which we all want to hold on to! You still need to watch your portion sizes and the amount of GRAVY you use if any J.  Here’s a delicious pot roast recipe with root vegetables: http://www.health.com/health/recipe/print/0,,10000001144126,00.html

4.      Oatmeal: You can use steel cut oats or gluten free oats.  Oatmeal is a great way for you to get your fiber which makes it another food that will keep you fuller longer! If you have the opportunity to make your own from scratch, you can control the amount sugar in your oatmeal.  If not, here are some healthier instant oatmeal options:

~ Kashi Go Lean Truly Vanilla Hot Cereal: https://www.kashi.com/our-foods/hot-cereal/kashi-golean-truly-vanilla-hot-cereal

~ Glutenfreeda Instant Oatmeal Natural: http://www.vitacost.com/glutenfreeda-instant-oatmeal-natural-6-packages?srccode=cii_328768002&cpncode=26-280890336-2&csrc=PPCBPA-[sku]#nutritionFacts

5.      Chili: Another food with a great source of fat, protein, carbs and fiber.  Chili also packs a hefty punch when you use cayenne, chili peppers, and jalapeños.  Capsaicin is the compound that gives these peppers their heat which causes some to sweat and can also help torch some fat!!  Vegetarian Chili: http://allrecipes.com/Recipe-Tools/Print/Recipe.aspx?recipeID=72508&origin=detail&servings=8&metric=false

Buffalo and Black Bean Chili: http://www.eatingwell.com/print/278230

 Stay cozy this winter and enjoy!!

 

Yours in Health and Wellness,

 Meredith Mitchell