Plus Size Wellness Jan/Feb 2018

WINTER 2018
HEALTH ISSUE
Skin Care Tips
for Cold Weather
pg 14
8 Winter Weight Loss Tips – Learn
To Shed Your Pounds!
pg 5
Winter Fitness:
Safety tips for
exercising
outdoors
pg 9
6 BMI Myths
with No
Weight
pg 23
9 Cozy Winter
Comfort Foods With
Heart-Healthy
Benefits
pg 26
PUBLISHER
Make Your
Own Box
Of Chocolates
pg 19
Do You Know
All the Health Benefits
of Chocolate?
pg 16
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Tonya L. Keatz
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JAN / FEB 2018

Publishers Thoughts
Happy 2018
It's a new year and many of you have made
resolutions to lose weight and be a better you.
Well, Plus Size Wellness is dedicated to assisting
you with your goals. In this issue we are focused
on providing exercise tips and recipes to assist you
with not gaining weight during these cold months.
This is that time of year when we tend to eat more starchy foods and
proteins. It's winter and there are less seasonal fruits available to consume
and we are trying to stay warm. Naturally our bodies are wanting and
needing those nutrient that will aide it in staying warm and feeling
comforted.
The key is to not overdo it. Keep yourself balanced and focus on getting
yourself ready for spring and summer. Instead of waiting until spring to get
ready for summer. Do you get it? Thank me later.
Enjoy this issue..
Tonya L. Keatz
#ByeFATLisha

8 Winter Weight Loss Tips –
Learn To Shed Your Pounds!
Luckily as humans we don’t hibernate
when the cold season is here. We go
about with our normal activities
although there are some tasks we skip.
Staying indoors in winter can easily
compromise the plans of many people
in the weight loss* course. It becomes
harder to go outside and exercise as
usual. Since you are inside your house,
you may find it easier to reach out to
your fridge for a comfort meal like mac
and cheese.
Despite the fact that seasonal weight
gain vary from one person to another,
studies have shown that on average,
people gain between 5 and 7 pounds.
1. Eat Food Rich in Fiber
These should include high fiber
cereals and dried fruits. Whole
grains cereals are readily
available in most markets. It is
also worth trying new grains
which are loaded with fiber
which are much healthier than
most processed cereals. The best
thing about them is that they are
easy to cook and are nice when
mixed with dried fruits, almonds
and honey. Cook a huge batch
using a slow cooker and store
them in your fridge to save
cooking time other days.

2. Stay Hydrated
Water is very important in weight
loss* because it facilitates
metabolism. Instead of going for the
calorie laden coffee and tea during
winter, try some herb teas and
brewed coffee to keep off the extra
pounds. Most people prefer to go for
comfort beverages during winter
which can lead to weight gain.
3. Take Fruit in Abundance
You don’t necessarily have to stick
with apples or bananas in winter. It
is advisable to diversify your fruit
selection and consume grapefruits,
pineapples, oranges, pears,
pomegranates, figs, passion fruits,
etc. You can make chopped fruit
salads or combine them with
chopped greens for a salad. Ensure
you start every morning with a half
grapefruit or lemon. Fruits are
beneficial in boosting your immunity
to prevent diseases like flu and colds
which strike mostly during the cold
months.
4. Eat Lots of Vegetables
People tend to think that one can’t
find fresh vegetables during the
winter months. There are some fresh
vegetables you can find like
parsnips, potatoes, rediccchio,
rutabagas, celery, Brussels, radishes,
cauliflower, cabbages, kales, leeks,
sweet potatoes, raabe, broccoli,
carrots, snow peas, butternut, etc.
You will find these in plenty in most
groceries stores and supermarkets.
Ensure that you consume plenty in
your stews or salads. There is no
harm in starting with vegetables at
breakfast. They are also rich in fiber
for satiety feeling for the better part
of the day.
5. Take Soups
If you haven’t been used to soup
previously, it is the right time to
start making it part of your diet
menu in winter. Prepare delicious
soup from winter vegetables. Pair it
with lean meat, beans, lentil grains,
garlic and take it along with your
meals. If you are creative enough, try
using herbs in preparing your soup.
You can make enough soup and
freeze the rest to ensure that you
will always have enough in your

lunch container. Do you know
drinking soup before your meal can
help you eat less and lose* weight
during winter? The same case
happens with water.
6. Take Chile's and Stews
The slow cooker that has been lying
idle in your cupboard needs to be
pulled out during winter. Majority of
winter vegetables blend very well in
the preparation of delicious stews.
Slowly cook winter vegetables with
lean meat to make a delicious stew
for the winter. Chilies mixed with
winter squashes and a mix of
vegetables is an awesome meal for
winter. Try adding some chopped
kales to anything else you like. You
have plenty of slow cooker recipes
out there.
7. Skip Comfort Meals
Even if the blues strike, avoid the
temptation of getting outside your
diet plan. It is very easy to resort to
comfort meals during the winter
season to make the best of your
moods. This can happen to everyone
only to get shocked that they are
adding pounds. Some people
develop seasonal affective disorder
which triggers overeating. To avoid
going for a comfort meal during
winter, simply avoid buying it when
you go shopping
8. Hit the Gym
Outdoor exercises are sometimes
made difficult due to the harsh
weather. The weather should not be
a consolation and you should start
going to the gym. You will find
almost every exercise equipment and
trainers who can help you carry on.
You will also learn new training
techniques when can significantly
contribute to your weight loss* goal.
The best thing about the gym is that
you will find other people who are
trying their best to keep fit. You will
be encouraged and motivated to get
companions whom you have the
same goals in mind.
Article courtesy of
ConsumerHealthDigest.com

Winter Fitness:
Safety tips for
exercising outdoors
Dressing in layers, protecting your
hands and feet, and paying attention
to the forecast can help you stay safe
and warm while exercising outdoors
in cold weather.
routine. Try these tips for exercising
during cold weather to stay fit,
motivated and warm.
Stay safe during cold-weather
exercise.
Frigid temperatures can discourage
even the most motivated exercisers.
Without motivation, it's easy to pack
away your workout gear for the
winter. But you don't have to let cold
weather spell the end of your fitness
Exercise is safe for almost everyone,
even in cold weather. But if you have
certain conditions, such as asthma,
heart problems or Raynaud's disease,
check with your doctor first to
review any special precautions you
need based on your condition or
your medications.

The following tips can help you stay
safe — and warm — while exercising
in the cold.
Check weather conditions and
wind chill
Check the forecast before heading
outside. Temperature, wind and
moisture, along with the length of
time that you'll be outside, are key
factors in planning a safe coldweather
workout.
Wind and cold together make up the
wind chill, a common element in
winter weather forecasts. Wind chill
extremes can make exercising
outdoors unsafe even with warm
clothing.
The wind can penetrate your clothes
and remove the insulating layer of
warm air that surrounds your body.
Any exposed skin is vulnerable to
frostbite.
The risk of frostbite is less than 5
percent when the air temperature is
above 5 F (minus 15 C), but the risk
rises as the wind chill falls. At wind
chill levels below minus 18 F (minus
.
28 C), frostbite can occur on exposed
skin in 30 minutes or less.
If the temperature dips below 0 F
(minus 18 C) or the wind chill is
extreme, consider taking a break or
choosing an indoor exercise instead.
Consider putting off your workout if
it's raining or snowing unless you
have waterproof gear.
Getting wet makes you more
vulnerable to the cold. And if you get
soaked, you may not be able to keep
your core body temperature high
enough.
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Know the signs of frostbite and
hypothermia
Frostbite is an injury to the body
that is caused by freezing. Frostbite
is most common on exposed skin,
such as your cheeks, nose and ears.
It can also occur on hands and feet.
Early warning signs include
numbness, loss of feeling or a
stinging sensation.
Immediately get out of the cold if
you suspect frostbite. Slowly warm
the affected area — but don't rub it
since that can damage your skin.
Seek emergency care if numbness
doesn't go away.
Hypothermia is abnormally low body
temperature. When exposed to cold
temperatures, your body begins to
lose heat faster than it can be
produced. Exercising in cold, rainy
weather increases the risk of
hypothermia. Older adults and
young children are also at greater
risk.
Hypothermia signs and symptoms
include intense shivering, slurred
speech, loss of coordination and
fatigue. Seek emergency help right
away for possible hypothermia.
Dress in layers
Dressing too warmly is a big mistake
when exercising in cold weather.
Exercise generates a considerable
amount of heat — enough to make
you feel like it's much warmer than it
really is. The evaporation of sweat,
however, pulls heat from your body
and you feel chilled. The solution?
Dress in layers that you can remove
as soon as you start to sweat and
then put back on as needed. First,
put on a thin layer of synthetic
material, such as polypropylene,
which draws sweat away from your
body. Avoid cotton, which stays wet
next to your skin.
Next, add a layer of fleece or wool for
insulation. Top this with a
waterproof, breathable outer layer.

You may need to experiment to find
the right combination of clothing for
you based on your exercise intensity.
If you're lean, you may need more
insulation than someone who is
heavier.
Keep in mind that stop-and-go
activities, such as mixing walking
with running, can make you more
vulnerable to the cold if you
repeatedly work up a sweat and then
get chilly.
Protect your head, hands, feet and
ears
When it's cold, blood flow is
concentrated in your body's core,
leaving your head, hands and feet
vulnerable to frostbite.
Wear a thin pair of glove liners made
of a wicking material (such as
polypropylene) under a pair of
heavier gloves or mittens lined with
wool or fleece. Put on the mittens or
gloves before your hands become
cold and then remove the outer pair
when your hands get sweaty.
Consider buying exercise shoes a
half size or one size larger than usual
to allow for thick thermal socks or an
extra pair of regular socks. And don't
forget a hat to protect your head or
headband to protect your ears. If it's
very cold, consider wearing a scarf or
ski mask to cover your face.
Don't forget safety gear — and
sunscreen
If it's dark when you exercise
outside, wear reflective clothing.
And if you ride a bike, both
headlights and taillights are a good
idea. To stay steady on your feet,
choose footwear with enough
traction to prevent falls, especially if
it's icy or snowy.
Wear a helmet while skiing,
snowboarding and snowmobiling.
Consider using chemical heat packs
to warm up your hands or feet,
especially if you have a tendency to
have cold fingers and toes or if you
have a condition such as Raynaud's
disease.
It's as easy to get sunburned in
winter as in summer — even more so
if you're exercising in the snow or at
high altitudes. Wear a sunscreen that
blocks both UVA and UVB rays and a
lip balm with sunscreen. Protect
your eyes from snow and ice glare
with dark glasses or goggles.

Drink plenty of fluids
Don't forget about hydration, as it's
just as important during cold
weather as it is in the heat. Drink
water or sports drinks before, during
and after your workout, even if
you're not really thirsty.
You can become dehydrated in the
cold from sweating, breathing, the
drying power of the winter wind, and
increased urine production, but it
may be harder to notice during cold
weather.
Putting it all together for coldweather
safety.
These tips can help you safely — and
enjoyably — exercise when
temperatures drop. Closely monitor
how your body feels during coldweather
exercise to help prevent
injuries such as frostbite.
Consider shortening your outdoor
workout or skipping it altogether
during weather extremes, and know
when to head home and warm up.
Also, be sure to let someone know
your exercise route and your
expected return time, in case
something does go wrong.
Article Courtesy of Mayo Clinic

Skin Care Tips
for Cold Weather
There's more to protecting your skin in
cold weather than wrapping it in layers
of wool and knits. Here's how to have
smooth, soft skin no matter how many
blizzard warnings you get
Cold to the bone, eh? Imagine what
those icy outdoor temps can do to your
skin! Cold air holds less moisture than
warm air, leading to drier skin. Top that
off with low humidity and central
heating, and you're complexion can take
a major hit.
"Heat from radiators or central heating
systems only makes matters worse, as
there is almost no moisture whatsoever
that accompanies the dry heat being
pumped throughout people's homes
and offices," says Whitney Bowe, M.D.,
clinical assistant professor of
dermatology at Icahn School of
Medicine at Mt. Sinai Medical Center
in New York. Unfortunately, there's
not much you can do about dry skin
culprits -- Mother Nature does her
own thing. But there are ways to
prevent dehydration and repair
weather worn skin. Read on for expertapproved
tips.
Exfoliate with Kid Gloves
Buildup doesn't just happen with hair
products. Dead, dry skin cells can
often pile up on the surface of the
skin, leading to a dull complexion and
clogged pores. To sweep them away,
use gentle scrubs combined with a
little cleanser at the end of your
shower, when skin has had a chance to
.

absorb the steam. "The top layer of dead
skin will come off with ease, prepping
your skin to absorb moisturizers more
effectively," says Lisa Ginn, M.D., a
dermatologist in Chevy Chase,
Maryland
Pump Up the Moisture
Skin dryness is one of the biggest coldweather
complaints. Oily, normal, and
combination skin types need to attract
and seal water into their skin without
adding additional oil. Stock up on
serums and moisturizing creams that
contain hyaluronic acid or glycerin,
which act as humectants and attract
water from the environment, coating
skin with a blanket of soothing
moisture. If your skin is already dry or
sensitive, you'll benefit from serums
that are rich in hyaluronic acid and
moisturizers that have a thicker
consistency. Great creams to look for
contain shea butter or olive oil -- both
ingredients layer nicely over the
hyaluronic acid serums to give skin a
nice glow.
Save Face
Don't forget that sunscreen should be
used year-round, especially for those
who spend a good deal of time outdoors
or participate in winter snow sports,
Ginn says. The glare from the
bright, white snow is just as
harmful to skin as summertime sun
exposure.
Pamper Your Body
A wonderful treat for your skin is a
weekly dry brush session that you
do with a body brush prior to
showering (simply brush the skin in
an upward motion to lift dead skin
cells). Another way to show the skin
below your neck some TLC: Use a
sugar scrub once a week to remove
dead skin and seal in moisture. "For
the winter, I prefer sugar as
opposed to salt scrubs, as salt
scrubs tend to have a drying effect
on the skin," Ginn says.
After your shower, apply a body oil
or rich lotion that contains shea
butter. "I find that straight coconut
oil is also a wonderful moisturizer
for the body during the colder
months." If your skin is excessively
dry or weekly exfoliating sessions
sound like too much work, slather
on specialized hydrating lotions
that contain lactic acid.
Article courtesy of
Better Homes and Gardens

Do You Know
All the
Health Benefits
of Chocolate?
By Mark Stibich, PhD
Chocolate is made from plants,
which means it contains many of
the health benefits of dark
vegetables as part of your antiaging
diet. These benefits are from
flavonoids, which act as
antioxidants. Antioxidants protect
the body from aging caused by free
radicals, which can cause damage
that leads to heart disease. Dark
chocolate contains a large number
of antioxidants (nearly 8 times the
number found in strawberries).
Flavonoids also help relax blood
pressure through the production of
nitric oxide and balance certain
hormones in the body.
In fact, cocoa and chocolate
products have been used as
medicine in many cultures for
centuries.
Heart Health Benefits of Dark
Chocolate
Dark chocolate is good for your heart.
A small bar of it every day can help
keep your heart and cardiovascular
system running well. Two heart health
benefits of dark chocolate are:
Lower blood pressure: Studies have
shown that consuming a small bar of
dark chocolate every day can reduce
blood pressure in individuals with
high blood pressure.
Lower cholesterol: Dark chocolate
has also been shown to reduce LDL
cholesterol (the bad cholesterol) by up
to 10 percent.

Other Benefits of Dark Chocolate
Chocolate also holds benefits apart
from protecting your heart:
It tastes good
It stimulates endorphin production,
which gives a feeling of pleasure
It contains serotonin, which acts as
an anti-depressant
It contains theobromine, caffeine
and other substances which are
stimulants
Doesn't Chocolate Have a lot of
Fat?
Here is some more good news - some
of the fats in chocolate do not impact
your cholesterol. The fats in chocolate
are 1/3 oleic acid, 1/3 stearic acid and
1/3 palmitic acid:
Oleic Acid is a healthy
monounsaturated fat that is also
found in olive oil.
Stearic Acid is a saturated fat but
one which research is shows has a
neutral effect on cholesterol.
Palmitic Acid is also a saturated fat,
one which raises cholesterol and heart
disease risk.
Balance the Calories
This information doesn't mean that
you should eat a pound of chocolate
a day. Chocolate is still a highcalorie,
high-fat food. Most of the
studies done used no more than 100
grams, or about 3.5 ounces, of dark
chocolate a day to get the benefits.
One bar of dark chocolate has
around 400 calories. If you eat half a
bar of chocolate a day, you must
balance those 200 calories by eating
less of something else. Cut out other
sweets or snacks and replace them
with chocolate to keep your total
calories the same.
That means only 1/3 of the fat in dark
chocolate is bad for you.

Taste the Chocolate
Chocolate is a complex food with
over 300 compounds and chemicals
in each bite. To really enjoy and
appreciate chocolate, take the time
to taste it. Professional chocolate
tasters have developed a system for
tasting chocolate that includes
assessing the appearance, smell,
feel and taste of each piece.
Go for Dark Chocolate
Dark chocolate has far more
antioxidants than milk or white
chocolate.
These other two chocolates cannot
make any health claims. Dark
chocolate has 65 percent or higher
cocoa content.
Skip the Nougat
You should look for pure dark
chocolate or dark chocolate with
nuts, orange peel or other flavorings.
Avoid anything with caramel, nougat
or other fillings. These fillings are
just adding sugar and fat which erase
many of the benefits you get from
eating the chocolate.
Avoid Milk
It may taste good but some research
shows that washing your chocolate
down with a glass of milk could
prevent the antioxidants being
absorbed or used by your body.
Article courtesy of verywell
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Make Your
Own Box
Of Chocolates
Recipes courtesy
of EatingWell
Peanut Butter
& Pretzel Truffles
Ingredients
½ cup crunchy natural peanut butter
¼ cup finely chopped salted pretzels
½ cup milk chocolate chips, melted
(see Tip)
Combine peanut butter and pretzels
in a small bowl. Chill in the freezer
until firm, about 15 minutes. Roll the
peanut butter mixture into 20 balls
(about 1 teaspoon each). Place on a
baking sheet lined with parchment
or wax paper and freeze until very
firm, about 1 hour. Roll the frozen
balls in melted chocolate.
Refrigerate until the chocolate is set,
about 30 minutes.
Make Ahead Tip: Store airtight in the
refrigerator for up to 2 weeks.
Tip: To melt chocolate, microwave
on Medium for 1 minute. Stir, then
continue microwaving on Medium,
stirring every 20 seconds, until
melted. Or place chocolate in the top
of a double boiler over hot, but not
boiling, water. Stir until melted.

Make Ahead Tip: Store airtight in the refrigerator
for up to 2 weeks.
Tip: To melt chocolate, microwave on Medium for
1 minute. Stir, then continue microwaving on
Medium, stirring every 20 seconds, until melted.
Or place chocolate in the top of a double boiler
over hot, but not boiling, water. Stir until melted.
Chocolate-Nut Bark
Ingredients
2 cups semisweet, bittersweet or
milk chocolate chips, melted (see
Tip)
1½ cups assorted nuts, such as
hazelnuts, almonds and cashews,
plus more for garnish
Line a rimmed baking sheet with
foil. (Take care to avoid wrinkles.)
Combine melted chocolate and
nuts in a medium bowl. Scrape the
mixture onto the foil and spread it
into an approximate 12-by-9-inch
rectangle. Sprinkle with additional
finely chopped nuts, if desired.
Refrigerate until set, about 20
minutes.
Transfer the bark and foil to a
cutting board. Use a sharp knife to
cut into 1½-inch pieces.
Papaya & Chile
Chocolate Bark
Ingredients
2 cups chopped bittersweet or
semisweet chocolate (or chips)
⅓ cup pepitas (see Tip), toasted
⅓ cup finely chopped dried papaya
1 teaspoon ancho or New Mexico chile
powder, divided h
Line a rimmed baking sheet with foil.
(Take care to avoid wrinkles.)
Place chocolate in a medium
microwave-safe bowl; microwave on
Medium for 1 minute. Stir, then
continue microwaving on Medium,
stirring every 20 seconds, until melted.
(Alternatively, place in the top of a
double boiler over hot, but not boiling,
water. Stir until melted.)

Combine pepitas and papaya in a
small bowl. Stir half of the mixture
along with ½ teaspoon chile powder
into the melted chocolate. Scrape
the chocolate onto the foil and
spread it into a 9-inch square.
Sprinkle with the remaining pepitas,
papaya and chile powder, pressing
any large bits in. Refrigerate until
set, about 30 minutes.
Transfer the bark and foil to a
cutting board. Use a sharp knife to
cut into 1½-inch pieces.
Make Ahead Tip: Refrigerate airtight
for up to 2 weeks.
Tip: Hulled pumpkin seeds, also
known as pepitas, are green seeds
with a delicate nutty flavor. They are
sold raw, salted and/or roasted, and
can be found in the natural-foods
section of many supermarkets and
natural-foods stores.
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Chocolate-Dipped Gingersnaps
Ingredients
8 small gingersnaps
⅓ cup bittersweet chocolate chips, melted
(see Tip)
1 tablespoon finely chopped crystallized
ginger
1 tablespoon finely chopped dried
cranberries
Dip gingersnaps into melted chocolate.
Let the excess drip off. Place on a wax
paper-lined plate. Sprinkle with
crystallized ginger and cranberries.
Refrigerate until the chocolate is set,
about 30 minutes.
Make Ahead Tip: Refrigerate in an airtight
container for up to 5 days.
Tip: To melt chocolate: Microwave on
Medium for 1 minute. Stir, then continue
microwaving on Medium in 20-second
intervals until melted, stirring after each
interval. Or place in the top of a double
boiler over hot, but not boiling, water. Stir
until melted.

Cashew & 3-Seed Chocolate Bark
Ingredients
2 cups chopped bittersweet or semisweet
chocolate (or chips)
½ cup coarsely chopped cashews, lightly toasted
(see Tip)
¼ cup sunflower seeds, lightly toasted
1 tablespoon sesame seeds, lightly toasted
1 teaspoon aniseed, lighted toasted
¼ teaspoon coarse salt s
Line a rimmed baking sheet with foil.
(Take care to avoid wrinkles.)
Place chocolate in a medium microwave-safe
bowl; microwave on Medium for 1 minute. Stir,
then continue microwaving on Medium,
stirring every 20 seconds, until melted.
(Alternatively, place in the top of
a double boiler over hot, but not
boiling, water. Stir until melted.)
Combine cashews, sunflower
seeds, sesame seeds, aniseed and
salt in a small bowl. Stir half of
the mixture into the melted
chocolate. Scrape the chocolate
onto the foil and spread it into a
9-inch square. Sprinkle with the
remaining cashew mixture,
pressing any large bits in.
Refrigerate until set, about 30
minutes.
Transfer the bark and foil to a
cutting board. Use a sharp knife to
cut into 1½-inch pieces
Make Ahead Tip: Refrigerate
airtight for up to 2 weeks.
Tip: To lightly toast chopped
nuts and seeds, heat in small
dry skillet over medium-low
heat, stirring constantly, until
fragrant, 2 to 4 minutes

6 BMI Myths
with No Weight
By: Catherine Roberts
Society tells us that being overweight
is bad. However, even though obesity
is linked to many chronic health
problems (i.e., type II diabetes, heart
disease, etc.), the key word is “linked”,
which means the medical community
can’t come out and say for sure that
being overweight is the cause of these
diseases. One of the major purveyors
of excess weight = bad myth is the
body mass index (or the BMI), which
states BMIs lower than 18.5 is
underweight, BMIs between 18.5 and
24.9 is normal, BMI ranging 25 to 29.9
is overweight, and 30 or above BMIs
are considered obese. Here are six
BMI myths that we should stop giving
any weight to…
Myth 1: Healthy Diet and Regular
Exercise Means Low BMI
The major issue I’ve had time and
time again with the BMI is that many
of my very visually fit friends and
family members report a BMI in the
“obese” range due to muscle mass.
We all know that muscle mass
weighs more compared to fat mass.
It also makes perfects sense then
that if we start working out and
eating better we may gain muscle
mass, and weigh more, not less.
According to an official statement
from the , “People can be healthy at
different body sizes.”

Myth 2: BMI is a Valid Measure of
Health
Very obviously the BMI doesn’t work
for every body, which is why many
health experts assert that it can’t
possibly be used as an accurate way to
measure health.
Focusing on a number on the scale
can cause health to be
“oversimplified”, according to Dr. ,
deputy director at Philidephia’s , “and
[doctors] can ignore other pieces of
information, and even blame or
stigmatize patients.”
Myth 3: BMI and Heart Disease
Risk
Many people, health care
professionals included, believe that
an overweight BMI reading means
higher heart disease risk. However,
that’s not always the case, according
to this
2016 study out of Umea University,
which was published by
ScienceDaily.com.
The Umea University study monitored
the instance of heart attacks, and
deaths among 4,046 pairs of identical
twins for a 12-year duration. The
findings revealed that that those with
high BMIs had no more increased risk
than their thinner twins—researchers
reported 203 heart attacks and 550
deaths among the high BMI
participants and 209 heart attacks
and 633 deaths among participants
with low BMIs
Myth 4: Health Can be Determined
by a Scale
One of the first things I used to tell
my personal training clients at the
gym I worked at was, “throw away
your scale”. I think scales can be of
use when you’re baking and need a
precise amount of ingredients, but as
human beings our health simply
can’t be determined by broad scales.
The BMI guidelines were reestablished
by the
National Institutes of Health in the
year 1998, based solely on
government recommendations to
establish a global standard for
healthy and unhealthy weight, the
reasoning behind it somewhat
dubious. “There’s no single number
that can represent a healthy weight,”
says Dr. Rexford Ahima, medical
professor at Philadelphia’s University
of Pennsylvania, “it depends on

starting weight, genetics and gender,
[and so many] other factors.”
Myth 5: Low BMI = Healthy
Having a high BMI doesn’t
necessarily mean you’re unhealthy,
just like having a low BMI doesn’t
necessarily mean you’re healthy.
OK, there may be a correlation
between obesity and health issues
like high blood sugar, blood
pressure, and high cholesterol, but
assuming a patient is healthy due to
a low BMI can be problematic for
health care professionals.
For instance, this 2011 weight study
published by the Nutrition Journal
studied the correlation between
elevated BMI and health conditions
like high blood sugar and high blood
pressure. The study monitored the
health of 40,000 adults and found
that a large majority of participants
who registered as “obese” on the
BMI scale had perfectly healthy
cholesterol, blood sugar, and blood
pressure numbers.
Myth 6: BMI Medical Assumptions
California-based nutrition, weight,
and health professor, and author of
the book Dr. Linda Bacon, PhD,
author of the book Health at Every
Size: The Surprising Truth About Your
Weight, is an expert on the effects of
weight stigma and how it impacts our
health.
According to Dr. Bacon, misdiagnosis
by doctors is a major issue with
weight stigma and tools like the BMI.
[Many are] misdiagnosed,” she
explains, due to doctors assuming
patients with normal body weights
are healthy and not examining these
patients for issues like elevated blood
sugar and cholesterol.
Article courtesy of ActiveBeat

9 Cozy Winter
Comfort Foods With
Heart-Healthy Benefits
By Bonnie Taub-Dix, RDN
Recipes courtesy of everyday HEALTH
Most people associate comfort foods with the ones that are laden with fat, sugar,
and supersized portions. To help all of us keep things in check, I pulled together
some of my nutrition colleagues to create some delicious and heart-healthy
comfort foods you can whip up this week

Ingredients
:
8 cloves garlic – crushed
1 small onion – chopped
2 tablespoons avocado or olive oil
1 cup carrots – chopped
3 medium zucchini – sliced thin
1 pound butternut squash – fresh or
frozen, cubed
1/2 cup corn kernels – frozen
1 can (16 ounces) garbanzo beans
1 can (16 ounces) red beans
3/4 cup tricolor quinoa – uncooked
1 large can (48 ounces) low-sodium
chicken or vegetable broth
1 tablespoon Turkish or Moroccan
seasoning
salt and pepper to taste
Fresh Parmesan cheese – grated
(optional)
Directions:
1. Veggie Stoup
Most people associate comfort foods
with the ones that are laden with fat,
sugar, and supersized portions. To help
all of us keep things in check, I pulled
together some of my nutrition
colleagues to create some delicious and
heart-healthy comfort foods you can
whip up this week
Sauté garlic, onion and oil in the
base of the pressure cooker.
When onion is translucent, add
carrots through quinoa and mix
together.
Add broth.
And seasoning and salt and pepper
to taste. Mix thoroughly.

2. Very Veggie Bean Chili
Ingredients
1 tablespoon good quality extra
virgin olive oil
1 garlic clove, finely minced
½ cup yellow onion, chopped
(about ½ of medium onion)
¾ cup red onion, chopped
(about ½ of large onion)
¾ cup bell pepper, chopped
1 cup baby portobello mushrooms,
chopped
2 cups tomatoes, chopped (2 large
Roma tomatoes)
½ cup corn kernels (fresh or frozen
and thawed)
¼ cup sun dried tomatoes, chopped
1 15 oz can fire roasted tomatoes
with chilies*
1 cup tomato sauce (without added
sugar)
1 tablespoon balsamic vinegar
1 15 oz can red kidney beans,
drained and rinsed
1 15 oz can black beans, drained and
rinsed
Optional: ¼ cup cilantro, chopped
for serving; hot sauce
Spices:
1 ½ teaspoons cumin
1 ½ teaspoons chili powder
½ – 1 teaspoon red chili flakes, to
taste
"My Very Veggie Bean Chili is comfort
food at its finest, but healthy at the
same time! Beans are loaded with
fiber, which may help to lower
cholesterol levels and promote heart
health."
— Chelsey Amer, MS, RDN, creator of
CitNutritionally.com and private
practice dietitian in New York City

3. Zucchini Noodle Lasagna
Ingredients
4 medium zucchini
1 small onion, chopped
2 cloves garlic, minced
1tablespoon oil
1 pound Italian ground chicken
2 cups marinara sauce (divided 1/2
cup, 1/2 cup, and 1/2-1 cup)
16 ounces whole ricotta
1/4cup egg whites
1/4cup grated parmesan cheese
1teaspoon basil
1teaspoon oregano
4 ounces mozzarella cheese
Instructions
"Who isn't comforted by steaming hot
lasagna? This Zucchini Noodle Lasagna
is packed with protein and veggies and
you won't even miss the noodles! Sharing
it with the whole family will surely create
heartwarming memories."
— Kelli Shallal, MPH, RD, CPT, CLT,
Hungry Hobby LLC
Preheat oven to 350F
Use a mandolin on the largest setting
to make zucchini noodles.
Place zucchini on cooking sheets and
bake for 10 minutes to help dry them
out (DO NOT SKIP)
Saute onion and garlic for 3-4
minutes until tender and translucent.
Add in ground chicken and Saute for
about 5 minutes until almost fully
cooked. Add in 1/2 cup marinara and
cook for another 5 minutes.
While chicken is cooking layer 1/2
cup marinara on the bottom of a 9 x
13 pan. When zucchini is done

Ingredients:
Dry ingredients:
1 1/4 cups almond flour
1 tsp baking powder
Dash cinnamon
Dash salt
1/2 tsp all spice
Wet ingredients:
3 eggs- beaten
2 bananas, mashed
3 Tbsp honey
3 Tbsp coconut oil
1 tsp vanilla extract
Ingredients to fold in:
3/4 cup grated carrot
3-4 Tbsp walnut pieces and halves
Directions:
4. Paleo Banana
Carrot Muffins
Preheat the oven to 350 degrees
fahrenheit and line with paper or silicone
liners a muffin pan or grease (with
coconut oil) a muffin tray.
In a mixing bowl, combine the dry
ingredients and set aside.
In another mixing bowl combine the wet
ingredients until thoroughly mixed and
then pour on top of the dry ingredients
and mix together.
Fold in shredded carrot and walnuts to
the batter.
"Muffins are a traditional carby, cozy,
comfort food that are often high in
sugar and low in protein, healthy fat
and fiber. These Paleo Banana Carrot
Muffins use almond flour that has a
lower glycemic index while also
promoting satiety. These muffins also
have heart-healthy, potassium-rich
banana and carrot nestled within."
— Isabel Smith MS RD, celebrity
dietitian and founder of
Isabel Smith Nutrition

5. Slow Cooker
Oatmeal
Ingredients
1 cup steel cut oats
4 1/2 cups water
1 tsp. ground cinnamon (optional)
Instructions
Place ingredients in crockpot and
give a quick stir.
Turn crockpot on low right before
bed (or have the last person in the
house to go to bed to turn on
crockpot!)
Stir on arising, and serve with fruit
and nuts
"My favorite wintertime breakfast is
slow cooker oatmeal. The beta glucan
in oats is the key fiber proven to lower
cholesterol by binding bile acids in the
intestine. To boost the nutritional
value further, I add walnuts and chia
seeds to boost omega-3 fats, which are
shown to reduce arrhythmia, blood
clots, and blood fats. All of these
things keep the ticker healthy."
Sometimes for an alternative, I use
Old Wessex Ltd 100% Whole grain 5
Grain Cereal-a mixture of oats, rye,
triticale, barley and golden flax
which has a bit more fiber and
different textures from the variety of
grains and can be cooked easily right
in the microwave or overnight too!
— Kate Scarlata, RDN, LDN

6. Lightened up Mac and
Cheese
Ingredients
2 cups cubed butternut squash
6 cups (1 pound) dried whole wheat fusilli
pasta
1/4 cup light butter spread with canola oil
1 cup minced yellow onion
2 garlic cloves , minced
1/4 cup whole wheat flour
3 tablespoons grainy Dijon mustard
1 teaspoon Kosher salt
1/4 teaspoon chili powder
3 cups nonfat milk
3 cups reduced-fat shredded sharp
cheddar (I use Cabot Sharp Light)
1/2 cup grated Parmesan cheese
2 tablespoons finely chopped sage
(optional)
Fried sage leaves for garnish (optional)
Instructions
Bring a small pot of water to a boil; add
butternut squash and cook 15-20 minutes
until tender. Drain and puree with a hand
immersion blender or food processor until
smooth. Set aside.
Cook pasta according to package
directions; drain and return to pot.
While pasta is cooking, melt butter spread
in a large saucepan over low heat.
"Mac and cheese is the ultimate comfort
food, and this lightened up version will
quench your craving while providing a
handful of healthy benefits too! This
version is made with whole wheat pasta,
reduced fat cheese and over 2 cups of
veggies for a nutrient-rich take on a
family favorite."
— Jessica Fishman Levinson, MS, RDN,
CDN, culinary nutrition expert and
healthy living blogger of Nutritioulicious

7. Vegan Mandarin Orange
Creamy Coconut Smoothie
Bowl
Ingredients:
1/4 cup unsweetened coconut milk
1/4 cup unsweetened vanilla coconut
milk yogurt
1 tsp. vanilla extract
1/2 frozen banana
1 1/2 peeled seedless mandarin
orange, divided*
ice, as desired
2 Tbsp. pistachios
2 Tbsp. dried shredded coconut
2 Tbsp. chia seeds
Directions:
"My favorite wintertime breakfast is
slow cooker oatmeal. The beta glucan
in oats is the key fiber proven to lower
cholesterol by binding bile acids in the
intestine. To boost the nutritional
value further, I add walnuts and chia
seeds to boost omega-3 fats, which are
shown to reduce arrhythmia, blood
clots, and blood fats. All of these
things keep the ticker healthy."
— Kate Scarlata, RDN, LDN
Blend coconut milk, yogurt, vanilla,
banana, 1 orange, and ice as desired.
Pour into bowl, and top with
remaining orange wedges,
pistachios, coconut, and chia
seeds. Serves 1.
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8. Carrot Apple Butternut
Squash Soup
Ingredients:
1 sweet yellow onion, chopped
1 Tbsp Chosen Foods avocado oil*
1 cup raw cashews
1 Fuji apple, chopped with core
removed, do not peel
1 large carrot, chopped, do not peel
2 pounds chopped Butternut squash
(about a 3 pound squash)
4 cups low sodium vegetableor
chicken broth/stock (use vegetable
stock for vegan recipe)
1 tsp thyme
1/2 tsp salt
Ingredients:
Heat oil in large pot. Add onion and
sauté for 5 minutes. Add cashews,
stir, and sauté for 5 minutes. Add
apple, carrot, and butternut squash.
Stir together and cook for 5 minutes
with lid on. Add vegetable stock,
thyme, and salt. Bring to a boil,
reduce heat, and simmer with lid on
for 15-20 minutes until squash is
soft. Remove from heat. Using an
immersion blender, purée in the pot,
or transfer to a stand blender in
batches and purée. Recipe makes 4
large bowls of soup.
"Soup has always been one of my favorite
winter comfort foods. It reminds me of
being a kid when my grandma would
serve homemade chicken noodle soup. Now,
as an adult, it makes me nostalgic for days
spent in her kitchen. It’s so easy to make
nutrient-dense varieties like this Carrot
Apple Butternut Squash Soup, loaded with
fiber and vegetables, without all of the
preservatives and sodium found in canned
soups. The creamy secret to this plantbased
soup is cashews!"
— Mary Ellen Phipps, MPH, RDN,
LD, holistic dietitian and owner of Milk &
Honey Nutrition

9. Roasted Cauliflower Fettuccine
Ingredients:
"Creamy roasted cauliflower
fettuccine uses the natural
creaminess of cauliflower to
provide a healthier take on a
traditionally fat-laden dish. The
sauce is made from cooked, pureed
cauliflower stem — no cream and
just 2 tablespoons of butter! Using
the stem to make the sauce also
reduces food waste."
— Judy Barbe, registered dietitian
and author of Your 6-Week Guide
to LiveBest, Simple Solutions
for Fresh Food & Well-Being
1 head fresh cauliflower
2 teaspoons olive oil
¼ teaspoon salt
¼ teaspoon pepper
1 cup broth, chicken or vegetable
2 garlic cloves
¼ teaspoon dried red chile flakes
1 cup milk
1 tablespoon flour
2 tablespoons butter
¼ cup Parmesan cheese
¼ teaspoon lemon zest
1 pound fettuccine
breadcrumbs
parsely
Instructions:
Heat oven and a large baking sheet to 400°F.
Cut cauliflower in half. Cut out center core
and rough chop into pieces. A uniform size
is good but not necessary.
Break or cut remaining cauliflower into
bite-sized florets. In a large bowl, toss the
cauliflower with olive oil to coat. Carefully
spread cauliflower on heated baking sheet.
Spread the cauliflower out so pieces aren’t
touching. Return to oven and roast 20-30
minutes, until soft and browned. Remove
from oven and set aside.
In the meantime, in a medium saucepan add

Stoup cont’d
Cover pressure cooker tightly and select
high-pressure setting. Cook for 15
minutes time on medium to high flame.
Remove pressure cooker from heat;
release pressure according to
manufacturer’s instructions.
When the pressure is completely
reduced, remove pressure cooker cover
and portion stoup into individual bowls.
Top with grated Parmesan cheese, if
desired.
Paleo Banana Carrot Muffin cont’d
Pour batter into muffin pan and place
the pan into the oven.
Bake for 20-22 minutes or until a tooth
pick comes out completely clean.
Allow the muffins to cool before serving.
Enjoy!
Lightened up Mac and Cheese cont’d
Add onion and garlic to melted butter
and stir for 1 to 2 minutes. Add flour,
mustard, salt, and chili powder; whisk to
stir until a thick paste forms.
Slowly pour in the milk and whisk
vigorously to prevent curdling. Add the
pureed squash, stir to combine, and
whisk every couple of couple of minutes
until mixture is thickened, about 10
minutes total.
Remove pot from the heat; add shredded
cheddar, parmesan, and chopped sage if
using. Stir until cheese is melted and
smooth. Mix sauce and pasta. Serve
with fried sage leaves if desired.
Very Veggie Bean Chili cont’d
¼ teaspoon black pepper
¼ teaspoon cinnamon
½ teaspoon smoked paprika
1 teaspoon unsweetened cocoa powder
Instructions
In a large saucepan over medium-high
heat, warm olive oil with garlic. Once
fragrant, about 1-2 minutes, add
onions. Cook for another 2 minutes,
until fragrant.
Add bell pepper and mushrooms and
continue to sauté until they just begin
to soften, about 3-5 minutes.
Add tomatoes, corn, sun dried tomatoes
and spices to the saucepan and mix to
combine.
Add fire roasted tomatoes, tomato
sauce and vinegar and bring mixture to
a boil.
Then reduce to a simmer over low heat
and add beans.
Allow chili to simmer for at least 25
minutes, so flavors meld..
Serve over salad, brown rice, corn
muffins, etc. If not serving immediately,
cover and let thicken. Once cooled, chili
can be stored in the refrigerator for 1
week or frozen for up to 3 months. !

Zucchini Noodle Lasagna cont’d
baking, line the bottom of the dish
with one layer of zucchini noodles.
Mix ricotta, egg white, parmesan
cheese and seasonings in a large bowl.
When meat mixture is done cooking
add it into the bowl and mix well.
Layer 1/2 the mixture over the
zucchini noodles. Add another layer of
zucchini and layer the rest of the meat
mixture on top.
Layer the last layer of zucchini
noodles over the top. Next spread 1/2
-1 cup marinara over the top. Layer
with 4 ounces mozzarella cheese.
Cover with foil and bake for 15
minutes, remove foil and bake for an
additional 20-25 minutes.
Notes
1. Zucchini is extremely watery, you
must remove excess water. This is
part of what makes this recipe time
consuming but so worth it. I tried
both methods baking the zucchini for
15-20 minutes & salting it for 10
minutes. I thought the baking was
worth it as far as how much drier it
made the zucchini. 2. I opted to use
whole milk ricotta and a little less
mozzarella for more flavor. (Trust me
I bought the fat free ricotta and the
whole milk ricotta. Fat-free taste like
cardboard paste, treat yo self and get
the good stuff. 3. Look for no sugar
added and no oil marinara.

Roasted Cauliflower Fettucine cont’d
cauliflower core, broth, garlic cloves,
and chile flakes. Bring to a boil, cover,
reduce heat to low and cook until
tender, 15-20 minutes.
Cook pasta according to package
directions. Fettuccine takes about 12
minutes to cook, but you need to allow
time to bring the water to a boil, which
could be 15 minutes.
In a blender, combine cauliflower
broth mixture, milk, flour, butter,
Parmesan cheese. Blend for a few
minutes until mixture is smooth. This
can be made ahead and refrigerated.
When ready to serve, heat cauliflower
mixture and lemon zest over medium
heat, stirring regularly until mixture
just begins to boil gently. Stir for one
minute. Reduce heat to low.
Combine roasted cauliflower and
fettuccine in a large bowl. Stir in just
enough sauce to coat the mixture. You
will have sauce remaining. (You can
freeze the remaining sauce in a tightly
covered container).
Sprinkle breadcrumbs and chopped
parsley over top.
To make Breadcrumbs: Use 2 slices of
bread, any type and 1 teaspoon olive
oil. Tear bread into pieces. Process in
blender or food processor until coarse
crumbs. Toss with a teaspoon of olive
oil. Stir to coat. In a 300 degree oven,
spread crumbs on a large baking sheet.
Toast 5-8 minutes until lightly
browned. Remove from oven and allow
to cool. Breadcrumbs can be stored in
the refrigerator in a tightly sealed
container for several weeks.
#ByeFATLisha

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