The cold truth about winter is this: It’s
not always figure-friendly.
“This is the time of year when the
scale may squash the spirits with the
gift of some extra pounds,” Saint Ag-
nes registered dietitian Vanathy
Vivekananthan says. “And it’s not
just around the holidays.”
Cold weather can make us ditch our
plans to exercise. It can also make us
load up on calorie-rich comfort foods.
And winter’s shorter, darker days can
make it easier to put our active life-
styles on the back burner.
Still, it’s possible to keep a healthy
weight all winter long – and even
shed unwanted pounds, if needed.
Follow this advice from Vivekanan-
than and other experts:
•
Stay active.
Move your exercise
routine inside if sidewalks are icy or
the weather is frigid. Head to the
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mall for your daily walk. Or, rather
than biking on trails, sign up for a
spinning class.
•
Fill more than half your plate with
colorful fruits and vegetables,
and eat them first.
Produce is rich
in vitamins, minerals, antioxidants,
flavonoids and fiber that promote
healthy eating, help fight infection,
and keep you feeling full.
•
Always eat breakfast.
Missed
meals trigger overeating and un-
healthy food choices, and can lower
your metabolism.
•
Plan meals in advance.
“When you
eat on the fly, it’s easy to cave into
large portions of high-calorie, high-
fat foods,” Vivekananthan says.
•
Be mindful of what, how and how
much you eat.
Avoid eating quickly
or while watching TV, talking on
the phone, and reading or driving.
Calories from mindless nibbling
add up. Keep a mental checklist
of your calorie intake at least
twice a day. Consuming 3,500
extra calories equals one pound
of weight gain.
•
Step on the scale every week.
This way the pounds won’t creep
up without your knowledge. If you
do gain weight, you can take cor-
rective action.
TURKEY CHILI: EAT YOUR HEART OUT!
Warm up this winter without
packing on the pounds! This easy,
heart-healthy chili recipe is so low
in calories you can enjoy it with
a sprinkle of cheddar cheese as
a finishing touch.
INGREDIENTS
1
1
⁄
2
tablespoons extra-virgin
olive oil
1 pound ground lean
turkey breast
1 cup chopped yellow onion
1 cup chopped red, yellow or
orange bell peppers
2 teaspoons ground cumin
1 can (28 ounces) no-salt-
added, whole, peeled
tomatoes
1 can (15 ounces) kidney
beans, rinsed and drained
1 teaspoon hot sauce
1
⁄
8
teaspoon unrefined sea salt
Black pepper to taste
1
⁄
4
cup chopped fresh parsley
1
⁄
4
cup shredded low-fat
cheddar cheese
PREPARATION
•
In a large skillet, heat oil over
medium heat until hot. Add
turkey, and cook, stirring occa-
sionally, until light brown.
•
Add onion and bell peppers,
and cook, stirring occasionally,
about 3 minutes, or until veg-
etables are softened.
•
Add cumin and tomatoes,
breaking up tomatoes with a
spoon to release their juices,
and cook 2 minutes.
•
Add beans, hot sauce, salt,
black pepper and parsley,
and stir to combine. Cook
3 minutes, or until beans are
heated through.
•
Serve sprinkled with cheddar
cheese and additional chopped
parsley, if desired.
NUTRITION FACTS
Yield: 8 servings. Per serving:
175 calories, 3g fat, 1g saturated
fat, 37mg cholesterol, 279mg
sodium, 17g carbohydrate,
4g fiber, 19g protein.
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