Butternut Squash and Sweet Potato Soup

There is no better way to warm up in this cold weather other than having a healthy yet tasty soup. 

Yield 6 to 8 servings

Ingredients

3 tablespoons unsalted butter

2 cups roughly chopped onions

6 cups (about 2 pounds) butternut squash, peeled, seeded and diced into 1-inch pieces

3 cups (about 1 pound) sweet potatoes, peeled and diced into 1-inch pieces

8 cups (64 ounces) low sodium chicken stock

1½ teaspoons salt

½ teaspoon freshly ground black pepper

1 tart-yet-sweet apple, cored, peeled and diced into ½-inch pieces

3 tablespoons honey

½ teaspoon ground cinnamon

 ⅛ teaspoon ground nutmeg

1 cup half-and-half or light cream

Directions

1. Melt butter in large pot. Add onions and cook over medium-low heat until soft and translucent.

2. Add butternut squash, sweet potatoes, chicken stock, salt and pepper to pot. Turn heat to high and bring to a boil.

3. Reduce heat to medium and cook until vegetables are very tender, about 15 minutes. Turn off heat.

4. Add diced apple to pot and puree soup with a handheld immersion blender until very smooth and creamy.

5. Add the honey, cinnamon, nutmeg and half and half and stir. Bring to a simmer. Taste and adjust seasoning if necessary.

*For a thinner soup, stir in a bit of water; to thicken, simmer and stir over low heat.

*This soup thickens as it sits. To reheat, add a bit of water to thin it back to desired consistency.

As temperature gets colder, our appetite increases

January 23, 2011 by Club Fitness Nutritionist, Jessy Hamawi

As temperature gets colder, experts say our appetite increases – and so can our waistline.

Studies have indicated that we tend to eat more during the winter months, with the average person gaining at least one to two pounds – and those who are already overweight likely to gain a lot more. People who are affected with this tend to have lower blood levels of serotonin – not surprisingly, those carbohydrate-rich foods give us a serotonin rush, so for many people winter food cravings are a way of self-medicating – as the days get shorter the need for these ‘carbo-rich comfort foods’ increases.WHAT TO DO?

While cold winter weather may be encouraging us to eat more, experts say we don’t have to lose control of our appetite in the process. Here are 5 ways to get some winter comfort without packing on the extra pounds.

But what is about falling temperatures that urges us to eat more?

One reason is that food performs the simplest of winter functions: It helps keep us warm.

“Simply put, when outdoor temperatures drop, your body temperature drops and that is what actually sets up a longing for foods that will warm you quickly,” says Kristin Herlocker MS, RD, a nutrition expert with Diabetes Centers of America in Houston, Texas. In short she says shivering triggers a self preservation mode that sends our body a message to heat up fast! And while technically, any food – including fruits and vegetables – will boost our metabolism and help create the extra heat we crave, for most folks it’s the traditional “comfort” foods that come to mind when it’s cold.

While for some it’s the falling temperatures that set their appetite in motion, for others it’s the decrease in sunlight that increases the need to feed. The reason is a brain chemical dysfunction known as SAD or seasonal affective disorder – a type of depression that occurs in a response to a lack of sunlight. So what’s the link to an increased appetite? Moreover, experts say that the early winter sunsets combined with the cold weather means many folks simply stay indoors more this time of year – and that often means we feel isolated and, usually more hungry.

Winter often provides lots of excuses for moving less. Not only does it contain shorter days, it cuts our outdoor time by several hours –- in many locations the temperatures, as well as other weather related factors like snow and ice, make our chosen fitness activities, like walking or running, more difficult. Since exercise helps increase serotonin levels, the lack of activity can have a direct influence on how much we eat.

If we’re eating more and working out less, there’s no place for our weight to go but up!

1. The colder the temperatures the more you need to snack . But if you make it a high protein, high fiber snack you’ll rev up your body’s heat mechanism quickly and remain warmer longer. And that means you’ll not only burn more calories, you’ll also have a less of a drive to eat more often.

2. Create Low Cal Comfort Foods – If you know that nothing take the chill off your bones like comfort food, look for ways to cut the calories and still get that warm and cozy feeling. Try a bowl of vegetable soup instead of a high fat chicken noodle, make your cocoa with non fat milk, try Mac & Cheese with no-fat cheese – be creative in finding ways to make feel-good food less fattening.

3. See The Light – Get in the SUN! Even an hour of direct sunlight a day can help elevate your disposition. Or if you definitely find yourself more hungry on dark, gloomy days talk to your doctor about light therapy.. It’s a way of using artificial light to increase serotonin levels – and reduce your appetite.

4. Exercise Your Daily Life – If you can’t go outside to do your regular workouts, find a studio that has an indoor area – or even if the weather keeps you from getting to the gym – put more activity into your daily living. Take the stairs instead of the elevator, march in place while you’re sorting the laundry or doing the dishes, or clean out the closet/basement/garage instead of curling up with your favorite DVD movies every night. The more you move the warmer you will feel and the less hungry you will be.