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"Let Food Be Thy Medicine"
Hippocrates
 
February 2013 
In This Issue
The most frequently asked question so far this year
Congratulations Nancy!
Food Focus - Cauliflower: A must have in your refrigerator!
Recipes of the Month
About Jean Varney
Quick Links
 

Jean Varney
Jeannie Varney
 Nutrition Consultant
 HC, AADP
703.505.0505

 

Greetings!  

 

I hope this newsletter finds you well and surviving the frigid temperatures that seem to be blanketing the country.  If you're like me, you crave hearty, rich meals when the weather is cold - stews, soups and roasted root vegetables are my preference.  Even my salads are filled with saut�ed greens, grilled veggies, savory lentils or beans and some hummus and extra nuts.  During the winter months, the fish I like is out of season, raw veggies don't satisfy me, and the extra fats I cook with simply make my dishes taste better.  Of course, enjoying heavier meals makes it more difficult to maintain my weight, which can be both frustrating and challenging.

 
Based on the numerous questions I've received regarding the latest diet, cleanses, miracle fat- burning food or supplement that is circulating around the internet, losing weight this time of year remains on the top of many of our lists.  And if you're overweight, this is a GREAT idea.  Shedding extra pounds is the most important thing you can do to reduce your risk of chronic disease.  I'm asked questions about diet and lifestyle all the time - of late it's been, "How do I watch calories while craving richer, fattier meals?"  Below are my tips.  If you have nutrition questions, send them my way so I can answer them in future publications.

 

Warmest wishes,

 

  Jeannie

 

Congratulations Nancy!

"I lost 12 pounds, from 135 to 123, and at 5'3 1/2 inches I am at the weight I was when I got married 42 years ago. I've tried other diet programs and"....to read more click here.

 

Nancy B.

DeWitt, NY

The most frequently asked question so far this year.

"In the wintertime, I crave hearty stews, rich soups, starchy vegetables and fattier meats.  How do I enjoy these foods without sabotaging my weight loss efforts?"  I encourage you to eat these comfort foods this time of year.  However, make the following adjustments to ensure your waistline doesn't expand.   


When it comes to soups and the like, first and foremost watch portion sizes!  Medium size containers in most stores or bowls in restaurants are approximately 2 cups and can run you 800 plus calories and 1.5 days worth of sodium.  Limit your meal to no more than 1 cup (the size of a baseball), avoid the bread and crackers that come with it and eat a big veggie salad beforehand to fill you up.  Don't be fooled into thinking lentil or black bean soups are any less caloric.  A 16oz serving of these healthy options still contain more calories and salt then most of us need at any given meal.  


If making your own chili, beef stew or chunky soup, use � the meat and potatoes that you usually would, don't forget to add beans, choose a little brown rice or barley instead of noodles, and double the onions, leeks, carrots, and celery.  ALWAYS include � a head of Nappa cabbage and a large bunch of kale or Swiss chard to your recipes.  These greens add volume, nutrients and fiber with VERY few calories.   I promise you won't taste them nor will your spouse or kids!  


Find yourself wanting more winter squash, beets and sweet potatoes when the days are short and cold?  That's fine but eating too many of these healthy foods will tip  the scales in the wrong direction so roast these veggies together with less starchy ones such as peppers, onions, fennel, cauliflower, celery and Brussels sprouts.  Don't coat them with olive oil before cooking; instead, mist them with the healthy fat.  You won't compromise on taste and you'll save hundreds of calories.   Serve these caramelized treats on a HUGE bed of spring mix or arugula, topped with toasted nuts (sliced or shaved), fresh pears, beans or lentils and a sprinkling of shredded Parmesan and you have a delicious Meatless Monday meal everyone will enjoy. 

 

Cheese is one of our favorite comfort foods, regardless of the season.  Be forewarned, it is full of unhealthy fat, salt and calories.  To control all of the above but still enjoy the flavor of this beloved dairy, avoid covering your favorite casserole, pasta, salad, chili or meat dish with crumbles of cheddar, feta, gorgonzola, goat or the like, and instead use fresh, shredded Asiago or Parmesan.  A little shredded cheese goes a long way and your arteries and waistline will thank you!


To some, pot roast, prime rib or pork loin is the perfect meal when the weather turns chilly.  If so, remember to limit your portions to 4 -6 ounces (3oz is approximately the size of a deck of cards) and eat red meat only once or twice a week - preferably just a couple times a month, if at all.   Stick to grass-fed varieties, trim excess fat off the flesh and try making your dishes with buffalo or venison to save calories, fat and your heart.    Limit the buttery or creamy sauces that we typically pour on these meats.  Instead, mist with olive oil and rub rosemary, thyme, garlic, parsley, salt and pepper on them before baking.  Serve with a big salad and roasted veggies.  One other suggestion - try preparing an oily fish like salmon or black cod to see if either will satisfy your desire for a heavier animal protein. 


 And finally who doesn't like to snuggle up on the couch with a blanket and a decadent dessert?  For whatever reason, so many of us crave sweets after dinner during the long winter months.  Instead of indulging in a brownie, warm piece of apple pie or a bowl of ice cream to the tune of 500 plus calories, try a cup of Greek, plain yogurt mixed with a tablespoon of dark chocolate chips - creamy, healthy and satisfying for about 150 calories.  Prefer something hot?  Make hot chocolate with pure, unsweetened dark cocoa powder, skim or almond milk and a teaspoon of sugar or dash of stevia.  1 ounce of dark chocolate (70% or greater) and some cinnamon tea will also do the trick.

 

Have tips you'd like to share with me?  Please send them my way! 

Food Focus -  
Cauliflower:  A must have in your refrigerator!

.Cauliflower, like kale, cabbage and broccoli, is a member of the cruciferous family - a group  of vegetables named for their four petals arranged in the shape of a cross.  Cruciferous veggies generally contain more phytonutrients than any other family of produce, and cauliflower is no exception.  It's low in calories, high in fiber, and full of potent anti-oxidants that research suggests may protect you against certain cancers. It can be enjoyed raw, steamed, saut�ed or roasted, and makes a great addition to soups, casseroles, stir-frys and omelets.   It's also a delicious way to get some necessary vitamin K, vitamin C and folic acid.  If you're trying to lose weight or need to watch your blood sugar levels, substitute mashed cauliflower for mashed potatoes alongside your grilled fish (see recipe below).  You won't know the difference.   Personally, my favorite way to eat it is roasted, with a mist of olive oil and a sprinkle of sea salt - it's a staple in my frig that disappears quickly. 

 

Recipes of the Month 

Skinny Faux Mashed Potatoes

 

Garliky Spinach Mashed Cauliflower

 

Cauliflower and Black Olive Gratin

 

Cauliflower and Tuna Salad

 

Cauliflower Pizza Crust

 

Roasted Cauliflower

About Jean Varney 
 
Jean Varney is the founder and president of Eat Right, Be Fit, Live Well LLC, a health and nutrition consulting firm committed to empowering men and women to improve their health through sustainable changes to their diet and lifestyle.  Based in the Washington DC metropolitan area, Jean coaches clients nationwide by phone and in person.  She focuses on helping individuals make smart choices about the foods they eat in order to maintain high energy levels, avoid unwanted weight gain and decrease their risk of heart disease, cancer, type II diabetes and other chronic illnesses.  Jean received her training at the Institute for Integrative Nutrition in New York City.  To learn more about her practice, please visit her website at: www.EatRightBeFitLiveWell.com.