January: National Soup Month

It’s cold outside, and I know I should eat my super-foods, but the last thing I want is a blueberry smoothie or a fresh crisp salad to remind me that it’s not summer. This means it’s time to get creative, or I’ll end up hibernating with my friend mac-&-cheese all winter.

Luckily, January is National Soup Month, and a great time to work some of those super foods into your winter-warming menu.

  

Whole Grains

Whole grains like brown rice, barley, and quinoa are perfect for soups and stews, and can be a hearty low-calorie replacement in recipes that call for pasta. Both barley and quinoahave about 3 grams of dietary fiber per half cup, and brown rice has nearly 2 grams. The additional fiber can help you feel full longer, possibly avoiding the dreadful winter weight gain. Here are some ways to try these grains in soup:

• Mushroom barley soup. This is a no brainer — it goes together like peanut butter and jelly. Trying loading it up with carrots and chickpeas for an even bigger nutritional punch.

• Black bean soup with quinoa. Quinoa only takes about 15 minutes to cook, so you can enjoy this in no time.

• Chicken soup with brown rice – instead of noodles. (Also yummy in vegetable soup.)

Beans

There are millions of soups to be made with beans, peas, and lentils. Packed with protein, fiber, and antioxidants, beans can keep you satiated while helping to prevent chronic disease.

• Try white bean chicken chili, or white bean kale soup.

• Add pureed or mashed white beans instead of flour to thicken potato soup.

• Try adding a can of fat-free refried beans to thicken beef stews or chili.

• Get your luck and money all in one pot, with a black-eyed pea and kale soup.

Veggies and Nuts

• Broccoli is super for its cancer fighting properties. Try a simple and low-fat cream of broccoli soup made with low-fat milk.

• Avocados are rich in healthyfats and can be chopped into tortilla or black bean soup. They are also a nice thickener for stews if pureed.

• For an added crunch, sprinkle heart-healthy chopped walnuts or pistachios on top of individual bowls.

At Peoria Club Fitness, we have a great selection of soups for the month such as Chicken Jambalaya, Hearty Chicken Sausage with Kale and White Cannellini Beans, Brunswick Stew, Hearty Beef and Barley Stew, Butternut Squash and Apple, and Hearty Tomato Stew with Black-eyed Peas and Turnip Greens to name a few.

Contact Jessy for additional recipes!

The Best Time NOT to Snack

If you’re an American, chances are you have at least once a day. While snacking isn’t a bad thing, new research is showing when you snack may have a bearing on how much weight you lose. Particularly, researchers at the Cancer Research Center have found certain types of snacks to be detrimental to weight loss.

The study was published in the December 2010 issue of the American Dietetic Association, the study assessed the eating behaviors of 123 postmenopausal women who were overweightor obese. While those who ate a healthy mid-morning snack after eating a healthy breakfast lost 11 percent of their body weight, those who skipped a snack until after lunch, lost 7 percent.  

A separate study found that participants who played a game of solitaire on the computer while eatinglunch ate twice as many post-lunch snacks as did undistracted eaters.  This makes the case for eating mindfully. Even if you’re unable to leave work to eat, don’t sit at your computer screen. If at home, turn off the television and eat at your dining table. Your stomach and brain will thank you for it.  The study also found computer players had less memory of what they ate at lunch, and felt less full following the meal. 

Snacks with Too Many Calories

Weight loss efforts may also be hampered by eating too much at snack time. The National Health and Nutrition Examination Survey, which provides information on the health and nutritionalstatus of Americans, found that Americans’ snacking now accounts for the equivalent of a 4th meal or around 580 calories a day. It is suggested to incorporate snacks that are no more than 200 calories per serving. A good rule of thumb is to have a snack that’s only about 10 percent of your total daily caloric intake. If you eat a bigger snack, consider cutting calories from the meal before and after that snack.

The Best Snacks

Those who had afternoon snacks ate more fruits and vegetables than those who skipped a snack between lunch and dinner. To bridge the gap between meals, eat fibrous and protein-rich foods to stay satiated; low-fat yogurt, string cheese, or a small handful of nuts; non-starchy vegetables; fresh fruits; whole-grain crackers; and non-calorie beverages such as water, coffee and tea.

Bottom Line

Functional snacks stave off hunger when there is a significant amount of time between meals. Snacking for any other reason may hinder your weight loss goals. 

Article by Jessy Hamawi, Club Fitness nutritionist and personal trainer