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Posts tagged ‘winter’

Comfort Food Gets a Healthy Makeover

We spotted this article on Runner's World this morning as our little toes and fingers were freezing off and talk of soups, casseroles and hearty meals had us counting the clock for lunch. However, in gearing up for the holiday's we're doing our best to stay true to our fitness goals and maintain the hard earned shape we gained over the summer. Enter, this article! You know we love our cream and a good bar of chocolate, but there is no harm in implementing a few of the tips below to keep you feeling fresh after that big bowl of homemade chili. Enjoy! Oh baby, it’s cold outside. When the weather outside is less than forgiving—like it is where I live in Pittsburgh—comfort foods sound great. But some of these foods pack a pretty hefty calorie punch, which can make your next run feel more like a waddle. Here’s how you can still eat your favorite winter foods in an enlightened way. Chili  Make a chili with 95% lean ground meat, or a mix of lean ground meat and ground turkey breast. Add some beans, canned tomatoes and spices for flavor. Soups and stews Stew meat is extremely lean. Add veggies (fresh, frozen or canned) for a comforting meal that tastes great. When making chicken noodle soup, think more broth and veggies and less noodles. Try using a whole grain—like barley—instead of noodles for a nice chew. Hot cereal  This is one of my personal favorites. Instead of buying the presweetened varieties, buy plain oatmeal and add a protein source (skim milk, soy milk, hemp milk, almond milk or protein powder), a sweetener (preserves, maple syrup, honey, brown sugar), fruit (fresh, frozen or dried) and spice (ginger, cinnamon, cloves, allspice, even a dash of cayenne). Mac and cheese  Play with a mac and cheese recipe too much and you may get a very unsatisfactory dish, but you can swap a few ingredients for a lower calorie treat. Try using evaporated skimmed milk instead of whole milk or cream. You can also use less cheese if you use a variety with a stronger flavor like Gruyere or Fontina. Chicken pot pie  Mark Bittman offers a great recipe for this true comfort food, which is typically full of fat in other recipes. Check it out here. Other substitutes
  • If a recipe calls for two cups of pasta, use one and add more vegetables.
  • Replace one cup of sugar with 2/3 cup and add extra sweetness through vanilla, sweet spices and fruit.
  • Cut fat from baked goods by replacing fat or oil recommendations with Greek yogurt, canned pumpkin or applesauce.
  • Add thickness to soup by adding pureed beans or split peas. It’ll make your soup creamier, more filling and add fiber and protein.
Think about improving your nutrition by adding instead of omitting. Add more vegetables to vegetable soup or throw in a few canned pumpkin cubes (keep in freezer and use as needed), throw some shredded cabbage into a salad and add dried fruit to a stew or chili (dried plums in a beef stew and tart cherries in chili are excellent). Look for more tips on making your calories work for you in my new book The Active Calorie Diet. Enjoy and stay warm. -Leslie Have a question for Leslie? E-mail her. (Please write "Ask the Sports Dietitian" in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail. And for more guidance on fueling and diet, check out Leslie's Sports Nutrition for Coaches.
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Leaders & Followers

"Everything I know, I've learned from coaching teenage girls. In this election cycle, I thought I'd share their criteria for a good team captain. - A captain should really WANT to be a captain. - She does not have to be the best player, but she does have to be a REALLY HARD WORKER. - She should LISTEN CLOSELY but she should not necessarily act on everything she hears. - She has to be "up" even when, ESPECIALLY when, others are down. - She has to be able to say the things that we MIGHT NOT WANT TO HEAR. - But most importantly, these 8th and 9th graders recognized that in order for a leader to be successful, she also had to have REALLY GOOD FOLLOWERS. That is the tricky part for all of us, isn't it? How do we support our leaders, even ones we did not vote for, even when we disagree? Here's to hoping that we all have the strength to be good followers, no matter what the outcome of this election. - Missy Park, Founder
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Emily and Alice’s Winter Picks

Our in-house style experts’ winter picks are here. Trixie cap: You can stay warm, look super chic and cover up a bad hair day all in one cute hat! Jolie Long-Sleeve: This is basic shirt with a twist: slub fabric is super soft, feminine styling keeps you styling.

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