Cold-Weather Comfort: Healthy Soups and Stews
January is National Soup Month, which is the perfect excuse to warm up with a hearty, healthy bowl of goodness! Soups and stews are easy to make, have been shown to be highly satiating, and are great vehicles for fiber-rich vegetables and legumes. And research supports the benefits of soup on waistlines: in a study published in Physiology & Behavior, participants ate fewer calories when they ate soup than when they ate the same ingredients in solid form.1 In another study, published in Appetite, participants ate 20% less overall when they started their meals with vegetable soup, compared to days when they passed on the soup.2
The healthiest, most nutrient-dense soups start with a basic broth and include vegetables and lean sources of protein (such as beans/legumes, lean meat, fish, and tofu). Need inspiration? We love this Spicy Lentil Soup.3 Be sure to limit cream-based or cheesy soups, which can be very high in calories.
Most good soup recipes are pretty foolproof, and you can always modify them to suit your family’s tastes. Also, making soup is a great way to use leftovers. Don’t be discouraged by long cooking times; the actual prep time for simple soups is generally very short, and then you’ll be free to take care of other things while they cook. Consider making large batches of soup over the weekend to refrigerate or freeze for quick meals later on. This is a great strategy to prepare for those busy weeknights when you just don’t feel like cooking.
We’ll be posting a different soup/stew recipe to our WellCats Nutrition Facebook group every day this week, so be sure to check there for more soup-spiration. Happy Soup Month!
References
1. Mattes R. Soup and satiety. Physiol Behav. 2005;83(5):739-47.
2. Flood JE, Rolls BJ. Soup preloads in a variety of forms reduce meal energy intake. Appetite. 2007;49(3):626-634.
3. Alsharif S. Spicy Lentil Soup for Cold Evenings. Stone Soup. Available at: http://www.foodandnutrition.org/Stone-Soup/December-2015/Spicy-Lentil-Soup-for-Cold-Evenings/.
4. Photo credit: Andrew Scrivani for The New York Times. http://cooking.nytimes.com/68861692-nyt-cooking/2110428-healthy-soups-and-stews.
The healthiest, most nutrient-dense soups start with a basic broth and include vegetables and lean sources of protein (such as beans/legumes, lean meat, fish, and tofu). Need inspiration? We love this Spicy Lentil Soup.3 Be sure to limit cream-based or cheesy soups, which can be very high in calories.
Most good soup recipes are pretty foolproof, and you can always modify them to suit your family’s tastes. Also, making soup is a great way to use leftovers. Don’t be discouraged by long cooking times; the actual prep time for simple soups is generally very short, and then you’ll be free to take care of other things while they cook. Consider making large batches of soup over the weekend to refrigerate or freeze for quick meals later on. This is a great strategy to prepare for those busy weeknights when you just don’t feel like cooking.
We’ll be posting a different soup/stew recipe to our WellCats Nutrition Facebook group every day this week, so be sure to check there for more soup-spiration. Happy Soup Month!
References
1. Mattes R. Soup and satiety. Physiol Behav. 2005;83(5):739-47.
2. Flood JE, Rolls BJ. Soup preloads in a variety of forms reduce meal energy intake. Appetite. 2007;49(3):626-634.
3. Alsharif S. Spicy Lentil Soup for Cold Evenings. Stone Soup. Available at: http://www.foodandnutrition.org/Stone-Soup/December-2015/Spicy-Lentil-Soup-for-Cold-Evenings/.
4. Photo credit: Andrew Scrivani for The New York Times. http://cooking.nytimes.com/68861692-nyt-cooking/2110428-healthy-soups-and-stews.
 | Due to flooding damage at Purgatory Park this years trail run will be at Spring Lake Preserve and will again benefit and fundraise for the San Marcos Greeenbelt Alliance. Walkers and hikers are encouraged to participate in the 5K and 10 mile race. Sign up HERE. |
Are you a person that doesn’t like change? If so, you’re not alone. Change is hard for many people, especially when it comes to health habits. You are more likely to succeed in making a change if you set small goals that are realistic. Rather than setting a goal to get the recommended 150 minutes of physical activity per week, start by setting a goal to do 30 minutes of physical activity per week. When you are successful, increase the goal to 60 minutes, then 75, then 90. Setting small goals that you can achieve will build your self-confidence and contribute to your success.
...Hey, is your low back tight/sore?
Most people's hamstrings are very tight and can inhibit the natural movement of the pelvis, resulting in low back pain. So if you have a tight low back, our trainers recommend stretching your hamstrings. A few options are:
Try one of these postures for 15 to 30 seconds at a time. Remember, without continued practice, our flexibility decreases, so make stretching part of your normal routine! Just be sure to stretch when your muscles are "warm", ie after a few minutes of moderate aerobic activity, such as a brisk walk.
Most people's hamstrings are very tight and can inhibit the natural movement of the pelvis, resulting in low back pain. So if you have a tight low back, our trainers recommend stretching your hamstrings. A few options are:
- Seated in a chair- Extend one leg out front, heel resting on the floor, leaning toward the toe until a stretch is felt in the back on the extended leg (An alternative in this position is to rest the extended leg on the seat of an opposing chair.)
- Seated on the floor- As is the chair position, extend one leg at a time, leaning just until a stretch is felt (never a strain.)
- Lying towel/strap stretch- As pictured, reclining onto your back with neck and shoulders relaxed, wrap a towel or strap around one foot and gently extend toward the ceiling, again pausing when you feel tension in the hamstrings.
Try one of these postures for 15 to 30 seconds at a time. Remember, without continued practice, our flexibility decreases, so make stretching part of your normal routine! Just be sure to stretch when your muscles are "warm", ie after a few minutes of moderate aerobic activity, such as a brisk walk.
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