Each year when the Chicago winds howl against my windows, I slip into hibernation mode. I sleep more, mope more and munch more. Around December 18, my annual Christmas Cookie diet begins — each time I see a Christmas Cookie, I eat it. If I can wash it down with a thick glass of eggnog all the better. This diet is especially effective for creating an extra layer of insulation against those icy Nordic winds.

According to an article in Prevention, there may be a biological basis for this. When a reader asked why she always gained weight during winter, Lawrence Cheskin, M.D., founder of the Johns Hopkins Weight Management Center replied, "Your body may be working against you to hang on to it so you stay warm."

Especially during the Christmas season, my body goes into overdrive to keep warm. But as long as I've got my electric blanket and flannel pajamas, I may not need so much insulation. So this year I'm hoping to munch mindfully — to eat tasty foods that pack a nutritional punch.

More Chocolate, Please!

Every few months a new study extols the hidden health benefits of chocolate. I want to cheer when I think of the God of Abraham, Isaac and Jacob bringing healing through a cocoa bean. Scientists have discovered that chocolate contains iron, calcium, potassium and is one of the highest natural sources for magnesium. Magnesium deficiencies are linked to diabetes, hypertension and joint problems.¹

Not only is chocolate being vindicated — women who crave chocolate during their monthly cycle are also being validated. Hormonally-induced mood swings are caused by dropping progesterone levels. By introducing magnesium (enter, chocolate) into their diets at that critical juncture, women can help their progesterone levels to rise and their moods to stabilize.²

Even babies in utero benefit from chocolate. In a study released last spring, more than 300 mothers of newborn children were asked about their chocolate consumption during pregnancy. The mothers who ate more chocolate produced more relaxed babies who were more likely to smile and were less stressed by new situations.

Other studies have suggested that chocolate has anti-depressant properties. The cocoa bean may even offer hope for persistent cold sufferers. A recent study in London has highlighted the possibility that an ingredient in cocoa, Theobromine, is nearly a third more effective in stopping coughs than codeine.³

For the biggest health boost, focus on dark chocolate with 70 percent or more cocoa content. Splurge on a high quality bar with less sugar and more cocoa. Not only are these bars more nutritious, they're more satisfying. When it comes to good chocolate a little goes a long way to curb bingeing.

Don't Dis' Dairy

America seems to have a love/hate relationship with dairy products. Some people can't tolerate milk, some cringe at the sight of cream (I'm not one of them — we keep a constant supply of the real thing for our coffee) and some won't touch butter.

But recent studies have shown a link between calcium rich dairy products, weight loss and keeping the pounds off. Michael Zemel, Ph.D., head of the department of nutrition at the University of Tennessee, Knoxville, published studies on weight loss and calcium. According to Zemel a dairy-rich diet is twice as effective as a diet rich in calcium alone for maintaining weight loss. In his studies, he demonstrated a connection between a diet rich in dairy products and sustained weight loss.⁴

I'm delighted to know I can have my ice cream and eat it too, and that a diet rich in dairy products (ideally most of them aren't ice cream) can help with weight loss and keeping those pounds off. But there are other tasty foods that can help us stay slim. According to an article in Prevention, by Sarah Robertson, olive oil can help control cravings. In a study conducted at Pennsylvania State University, Steve E. Specter, compared men who ate mashed potatoes prepared with olive oil to those who ate mashed potatoes made with a polyunsaturated oil, like corn oil. The men who had olive oil in their potatoes were more likely to stay satisfied for a longer amount of time.

According to Robertson, researchers believe that olive oil slows stomach contractions, creating that "full" feeling. Olive oil also triggers the release of cholecystokinin, a hormone that tells the brain to stop eating. Aside from helping people to feel full and eat less, extra virgin (unrefined) olive oil has been shown to reduce the risk of rheumatoid arthritis, and also helps increase healthy cholesterol and decrease unhealthy forms of cholesterol.

Nutritional Nuts

Chestnuts roasting on an open fire may not be such a bad thing after all. Or roast almonds and walnuts. Both provide protein and vitamins. Almonds contain folic acid, iron and zinc. They are also a great source of fiber and magnesium. Walnuts have been shown to lower levels of bad cholesterol. When walnuts are included in the diet, arteries function better, which can help prevent heart disease and stroke. They are also one of the most nutrient dense whole food sources of Omega Fatty Acids.

Coffee and Hot Cocoa

For many people coffee and hot cocoa are key to surviving the bleak winter. The good news is that both of these warming drinks can be healthful. Scientists have found that hot cocoa is a better source of antioxidants (chemicals that fight cancer, heart disease and aging) than red wine or tea.⁵

A newly-identified antioxidant in coffee has been shown to be effective at helping prevent colon cancer. Other studies suggest that coffee can lower the risk of gallstones, diabetes and Parkinson's. According to Peter Jaret in Eating Well, Fall 2004, people often avoid coffee because of the caffeine. While too much caffeine makes people jittery, all of the health benefits in coffee are directly related to the caffeine.

And yes, coffee does increase productivity — the people hammering away at their laptops at Starbucks really are catching on faster than the rest of us. Caffeine counteracts sleepiness by blocking receptors for adenosine (a naturally-occurring sleep-inducing substance) that increases throughout the day. During a recent study at Rush University Medical Center, researcher James Wyatt gave volunteers measured doses of coffee throughout the day to counteract rising levels of adenosine. They showed higher mental performance — more accuracy and speed — than their decaffeinated counterparts.⁶

Everything in Moderation

All of these foods are best consumed in moderation, mixed-in with lots of fruits and vegetables and protein. One of the greatest challenges for me is learning to eat a variety of foods and not to over eat any single item.

Many of us were taught to clear our plates so as not to waste anything. One day I realized that when I ate past the point of fullness (consuming calories and fat beyond what my body needed) I was still wasting food but I was also wearing it. When I started leaving food on my plate the pounds started slipping off.

Another way to curb overeating is to drink water. It is easy to confuse thirst with hunger. When in doubt, drink a glass of water — especially when contemplating seconds. Often by the time you've gotten your water and consumed it, your body will have processed the food you've eaten and registered that it's full.

Moderation and mindfulness are important, but don't forget about merriment. A robust one-hundred-year-old woman was asked about her secret to good health. "A merry heart makes good medicine," she said, "So I eat ice cream every day."

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NOTES

1. From www.aphrodite-chocolates.co.uk.
2. Ibid,.
3. Reuters, London, Nov. 22, 2004.
4. Experimental Biology 2000 conference, April 2000.
5. Chang Yong Lee, Ph.D., in a study published online in the journal of Agricultural and Food Chemistry.
6. Peter Jaret, Eating Well, Fall 2004