Comfort Foods Revisited

Comfort foods are foods that make us feel good eating them, like a warm hug. Classic comfort foods include Mac ‘n’ cheese, pizza, mashed potatoes, creamy pasta dishes, cheesy casseroles, stews and rich desserts, for example. If it is comforting and delicious, it can live in this category. Unfortunately, many classic comfort food dishes are high in fat and calories and typically high in carbohydrates, usually refined, which offer fewer nutrients and dietary fiber. However, you can make a few modifications to decrease the fat and calories so you can still enjoy occasionally, without feeling as though you are compromising on your efforts to maintain a healthful diet.

Adjust your comfort foods for health with these 4 tips:

1. Make substitutions: Swap out ultra-rich, heavy ingredients for lighter alternatives. Even if you substitute only 1/2 of the original ingredient, such as cream (and leave the other half untouched), that is an improvement. Lower fat milk, olive oil in place of butter (typically 3/4 of the amount), Greek yogurt for sour cream, part-skim cheese, etc.
2. Add healthful ingredients: Try adding healthful ingredients to make the dish more nutritious, such as fruits, vegetables, whole grains or beans. Diced or pureed veggies work well in sauces. Remember, even small changes are worth making. Don’t overdue, you still want to preserve the original mouthfeel and flavor.
3. Serve smaller portions: Consider serving a comfort food dish as a side versus a main dish. Or cut it down by 1/3 to 2/3 and serve with a healthy pairing, such as a large green salad. You are preserving the integrity of the dish but, by cutting down on the amount eaten, are saving on a significant amount of fat and calories.
4. Save some dishes for special occasions: Some recipes are very difficult to modify while preserving flavor and texture. If you are craving a cheeseburger with French fries, sure, you could opt for a turkey burger with baked potato fries, but it is definitely a different dish. For these types of comfort dishes, eat smaller portions and reserve them for special occasions or celebrations.

Motivation Tip: Bypass Boredom

Don’t get bored – with the foods you are eating, your physical activity or even the route you take to commute. Boredom can kill motivation quickly. That’s why it is important to change things up, keep them fresh.

For diet, consider trying new, healthy recipes (online), new fruits and vegetables, cooking techniques, combinations, eat in season, treat yourself to a healthy restaurant meal, experiment with vegetarian eating and include your favorites once in a while, if in smaller portions.

For fitness, start with a variety of activities to choose from. Vary time, intensity and frequency. Occasionally buy new exercise equipment or gym clothes, exercise seasonally, try a new sport or dance class, check out walking/hiking groups, change your biking/walking route, for example.

Artichoke Health Benefits

Artichokes, though referred to as a vegetable, are actually a ‘thistle.’ Artichokes are high in dietary fiber, which promotes digestive health and may lower LDL (bad cholesterol) as well as promote heart health. They are rich in magnesium, a major mineral that is key for healthy blood pressure and folate, a B vitamin essential for nerve function.

One major benefit of eating artichokes is that they contain inulin, a type of fiber which acts as a prebiotic. Prebiotics are foods (typically high-fiber foods) that act as food for human microflora (aka, gut bacteria). Prebiotics can improve the balance of the  microorganisms in your gut. Healthy gut bacteria play a role in overall health, including immune system integrity. Other foods that contain prebiotics include almonds, bananas, whole grain wheat/corn/rye/barley, flaxseeds and cabbage.

Eat artichokes may hot or cold. To eat them, pull off the outer petals one at a time. Dip in a sauce, if you like and pull through your teeth to remove the soft, pulpy portion of the petal. Discard the rest of the petal. Then get to the heart by spooning out (and discarding) the fuzzy center part at the base. On the bottom you will find the heart, which is 100% edible.

Does uncovering the heart sound like too much work? Buy a bag of frozen artichoke hearts, a jar of artichoke hearts (in water) or canned. They add a tangy zip to salads.