QuickTakes

How’s that resolution to eat a healthier diet coming along? Are the long hours of darkness and the chill in the air making you crave fat-laden casseroles and chocolatey desserts, despite your best intentions? Are creamy chicken pot pies filling your plate, instead of big, colorful salads or healthful soups?

It happens to the best of us. There’s something about this time of year that makes us crave the kind of foods that would keep a hibernating bear happy. And as long as we only indulge in these foods now and then, it’s probably OK. Just try to make up for the indulgence with some extra exercise and healthier choices most days.

Here’s another idea: put on your chef’s hat and get creative! Think about how you can take some of your favorite recipes for comfort foods and make them better for you. Try swapping ingredients (say, garbanzo beans in soup in place of potatoes or low-fat yogurt instead of sour cream). And think about using healthier cooking techniques, too — for instance, deep six the deep fryer and use the broiler instead.

You’ll find more ideas and tips in this month’s seminar, “Healthy Makeovers for Wintertime Favorites.” And if you find yourself craving carbohydrates but think they’re a no-no, don’t miss the eye-opening information in this month’s issue of the Impact newsletter.

February 2020

Those comfort foods we crave? A lot of them are high in carbohydrates, a food compound that’s become practically synonymous with “bad for you,” “fattening” and “stay away.” But the fact is, some of the most nutritious foods, like fruits, vegetables and legumes, are carbs.

Carbs are actually an essential part of a healthy diet. That’s because they serve as fuel for the body — providing the energy needed to function properly. In fact, the Dietary Guidelines for Americans advises a diet that’s from 45 to 65% carbohydrates!

But they have to be the right kind of carbohydrates. There’s a big difference, for instance, between the carbs in a piece of chocolate cake and the carbs in a serving of whole grains. The culprit in the cake? Carbs in the form of sugar. Processed foods, such as white bread, sugary soda, many popular cereals and most baked goods contain sugar (sucrose) without much else in terms of nutrients, and the energy they provide is short-lived. That’s why it’s recommended that only 10% of your diet should include the added sugars in foods like these — they can definitely be a factor in weight gain and may also add to the risk of heart disease and diabetes. You’ll also find natural sugars in fruits (fructose) and dairy products (lactose), but those sugars don’t produce the same kind of sugar high and crash that processed foods cause.

So, along with the natural sugars in fruits and dairy, what other carbohydrates are on the “say yes” list? Starches! These include starchy vegetables like peas and corn, whole grains, and legumes, and beans like lentils, split peas and kidney beans. You can also feel good about the carbohydrates from foods with lots of fiber. That list includes fruits, vegetables, nuts, legumes, peas, and beans and whole grains. “Good carbs” like these are packed with nutrients, and they can help you feel full longer.

Comforting news: Carbs aren’t all bad

Could your recipes use a makeover?

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Bean and turkey gumboA little smoked low-fat turkey sausage adds a great burst of flavor to this robust dish.

Takes 30–60 minutes. Makes 6 servings.

Think of it this way: your car needs fuel to function. But putting the wrong kind of fuel in your car would result in poor performance or worse. Give your body the right kind of fuel by way of the healthy carbohydrates in whole grains, beans, vegetables, fruits, nuts and seeds, and low-fat dairy products like milk and unsweetened yogurt. They’ll help keep your motor running smoothly.

Sources:

The Nutrition Source. Harvard T.H. Chan School of Public Health. Carbohydrates. https://www.hsph.harvard.edu/nutritionsource/carbohydrates. Accessed Jan. 6, 2020.

Mayo Clinic. How carbs fit into a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705?p=1. Accessed Jan. 6, 2020.

American Diabetes Association. Get to know carbs. https://www.diabetes.org/nutrition/understanding-carbs/get-to-know-carbs. Accessed Jan. 6, 2020.

Ingredients

• 1 teaspoon olive oil

• 1 medium onion, chopped

• 1 medium green pepper, chopped

• 1 stalk celery, tough strings removed, sliced

• 1 teaspoon dried thyme leaves

• 1 bay leaf

• 2 cloves garlic, chopped

• 3 cups (720 ml) fat-free low-sodium chicken broth

• 1 14.5-oz (435 g) can Cajun-style stewed tomatoes, undrained

• 2 cups (360 g) sliced fresh or frozen okra

• 1 15-oz (450 g) can cannellini beans, rinsed and drained

• 1 15-oz (450 g) can red kidney beans, rinsed and drained

• 2 ounces (60 g) smoked low-fat turkey sausage, diced

• 3 cups (540 g) hot cooked rice (cooked without salt or fat)

• Tabasco or other sauce to taste

Preparation

1. Heat oil in a large heavy saucepan over medium heat until hot. Add onions, peppers, celery, thyme and bay leaf and cook, stirring, until the vegetables are tender, about 8 minutes. Add garlic and cook for 1 minute.

2. Stir in broth and tomatoes and bring to a boil. Cover, reduce heat and simmer for 15 minutes.

3. Stir in okra, beans and sausage and simmer, uncovered, for 20 minutes. Discard the bay leaf.

4. Serve over rice. Add hot sauce to taste.

Nutrition info (per serving)

Calories ............................... 300

Fat ........................................ 2 g

Saturated fat ..................... 0.4 g

Protein .................................15 g

Carbohydrates .................... 56 g

Fiber .................................11.2 g

Sodium .......................... 228 mg

Source: Healthy Living Kitchens

This newsletter contains general health information and is not a substitute for your doctor’s care. You should consult an appropriate health care professional for your specific needs. Some treatments mentioned in this newsletter may not be covered by your health plan. Please refer to your benefit plan documents for information about coverage.

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