Curb those carb cravings. This time of year often seems to bring with it the overwhelming desire to curl up on the couch in front of the fire with a good book, a bowl of mashed potatoes drowning in butter, a mug of hot chocolate with whipped cream, maybe some macaroni and cheese.
What is it with cold and comfort foods?
“A reason we may crave comfort foods in the winter could be because of less sunlight,” says Suzanne Farrell, registered dietitian and owner of Cherry Creek Nutrition. “As a result of less exposure to the sun, serotonin levels can be lower, and this could lead to increased carb cravings. Also, it’s colder, gets darker earlier, we stay indoors more, we may be exercising less and we just might feel like eating more.”
Farrell thinks it’s a bad idea to ignore cravings — it can lead to overindulgence – and instead recommends either giving in to the “real deal” every once in a while, being mindful of portion size, or modifying a comfort-food recipe that you love to make it healthier. For instance, replace full-fat dairy products with lower-fat versions, such as cream with evaporated skim milk or sour cream with low-fat cottage cheese, and use liquid oils or applesauce instead of butter in baked goods.
She adds that people have such a negative attitude toward the “white foods,” such as potatoes, but in small amounts, they have value. “Potatoes are so nutrient-rich, high in potassium, vitamin C and magnesium, and it’s great to include them” she says. “A small baked potato is about 128 calories.”
Farrell likes to roast the potatoes, and offers this tasty idea:
Preheat oven to 350 degrees. Scrub potatoes clean, slice and place in a roasting pan. Toss with a tablespoon of olive oil (one infused with garlic or rosemary is nice) and a pinch of sea salt. Roast for 30 minutes.
For two healthier comfort-food recipes — one for mashed cauliflower that Farrell loves for replacing potatoes and a hearty but lower-fat macaroni and cheese — visit .
When exercise seems unbearable. Finding the motivation to get out there and move around at the same time that you’re longing for those heavy foods seems to be a recipe for piling on the pounds, too.
Personal trainer Dianne Bailey, owner of the Conditioning Classroom in Centennial, calls it “the bear syndrome,” and she has these easy-to-remember animal-related tips for getting out there.
Be a fox and find the fun. Instead of curling up on the couch when it’s cold outside, find something fun to do. Foxes love to play. Embrace the cold weather, and learn a winter sport like ice skating, skiing or snowshoeing.
Be a wolf and outsmart the cold. Forget the cold by getting involved in an indoor sport during the winter. You can ride your bike indoors in a spin class or on a trainer at home. You can join a basketball league and wear shorts all winter long, or challenge yourself with something new like kickboxing or dancing.
Be a dog, and enjoy consistency. Anyone who owns a dog knows that the daily walk is the highlight of the canine day, no matter the weather. Being consistent or persistent is a character trait worth developing. No one ever regrets getting up and working out after the workout is over, but you usually do feel lazy and restless when you don’t get the workout done.
Be a rabbit and work out in short spurts. Finding an hour all at once is challenging in any season. Remember that short spurts can be just as effective in keeping or improving your fitness level. Find 10 minutes to do some stretching or some body-weight exercises like squats or push-ups. Then repeat two or three more times throughout the day.
Be a deer and remember survival. “Working out is not an optional activity, when we get right down to it,” Bailey says. “It truly is a matter of life or death.” Your immune system, your cardiovascular system, your nervous system and even your emotional well-being depend on continued, consistent, appropriate exercise. Support yourself by not allowing inertia to take over. It’s easier to keep moving than to lie down and hibernate and not start moving again until the conditions outside become more favorable.
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Kyle Wagner: 303-954-1599 or outwest@denverpost.com
