As I sip a pumpkin spice latte while writing this article, I am thinking about my rationale for ordering that particular flavor on a chilly morning and why I did not purchase a regular nonflavored coffee. Perhaps it was the lure of a trendy coffee flavor. But the coffee shop scenario confirms how both the food entertainment and restaurant industry have a renewed focus on the familiar, feel-good meals and flavors consumers want. Recently, I casually surveyed friends and family and found that the two foods that tied for first place—as a favorite source of comfort—were a bowl of pasta and a bowl of ice cream. For many, the taste of buttery mashed potatoes or the aroma of spicy chili take us right back to a cozy winter afternoon with our parents or grandparents.

Turkey, macaroni and cheese, candy bars, burgers and fries, chicken soup, pizza, and desserts are the foods Shawn Wells, RD, a clinical nutrition manager in North Carolina, thinks of when he considers comfort foods. “Comfort foods are defined as those foods we rely on to ease stress, relax us, and bring back positive memories,” he says. “Basically, mom’s home cooking.”

Other examples of getting comfort from food may be indulging a sweet tooth by eating more desserts during the holiday months, mainly because it feels good when shared with family on a special occasion. Sharing these foods can be a positive way for people to bond with their family and friends. After all, wellness is more than just good nutrition; it includes both relationships and emotions. Whether or not the statement “food equals love” is true, one thing we often see in our roles as nutrition therapists is that food has become a symbol of nurturing in people’s lives.

As winter’s chill keeps many inside, it’s only natural to turn to those wonderful and homey comfort foods such as hot chocolate, apple crisp, chocolate chip oatmeal cookies, or meat loaf. Yet, the short days and cold winter weather are keeping far too many people indoors struggling with their fitness goals and waiting to be physically active again when spring arrives.

Outdoor Winter Adventure
It is easy to get comfortable inside during the winter, but as dietitians, we can influence our clients to prevent unwanted weight gain by celebrating the season with great winter-specific lifestyle activities to keep them moving during the winter months. Even those who are hesitant to consider an adventurous fitness regimen in the colder months could begin to work toward a winter fitness routine with a two- to three-time goal each week or weekend that would include activities such as ice skating, alpine (downhill) skiing, snowshoeing, or Nordic (cross-country) skiing. In other words, we can inspire a father or mother to declare the home a “no-hibernation zone” where children who tend to be inactive in the cold weather months begin to get excited about going outside in the winter.

One winter activity that provides a total body workout is cross-country skiing, an endurance sport in which both individuals and families can participate. Currently, an estimated 2.4 million cross-country skiers take to the slopes each year. There has been a 21.6% interest increase in cross-country skiing from 2003 to 2004. Statistics show that nearly one half of the participants in this winter sport are women and 30.5% of Nordic skiers range in age from 25 to 44, while 16% are children and teens aged 7 to 17.

A particular joy of cross-country skiing is its easy accessibility to anyone fortunate enough to live in snow country. Yes, I said fortunate! As a big fan of the winter season and all things that involve snow, I have fond memories of living in Billings, Mont., and cross-country skiing down the unplowed city streets. After the snow comes, it really can be as simple as putting on skis and heading out the back door. Backyards, city parks, golf courses, and even streets can make great ski areas and at times, skiing may be the only practical mode of transportation.

Benefits of Cross-Country Skiing
No matter what your vision of Nordic skiing—be it a family outing with friends on an easy, scenic trail or miles of untracked powder snow amidst expanses of solitude—winter is a great chance to discover things in nature, such as snow crystals and the unique form they take under different snow and weather conditions.

Winter is also a wonderful time to observe wildlife. Although the animals themselves may seem elusive, they leave tracks telling where they have been, where they are going, and what they are doing. Tracks tell intriguing stories about the everyday lives of animals and provide a natural history lesson that can be shared with children as they get both fresh air and exercise. Be observant and there may be signs of a grouse burrowing into the snow to escape the cold, coyote tracks tracing the route of a snowshoe hare, or elk browsing through the brush. Vince Walsh, a licensed guide and professional tracker in upstate New York, advises that when observing wildlife in winter, people should be mindful not to startle the animals and cause them to flee and use valuable energy. Walsh, who teaches outdoor winter survival workshops at Kawing Crow Adirondack Nature Awareness Center (www.kawingcrow.com), says, “The animals need all their energy just to survive the winter.”

There is an old German slogan, “Langlaufer leben langer,” which translates as, “Cross-country skiers live longer.” What a great way to sum up the perks that come from cross-country skiing, which include reducing obesity risks, lowering stress levels, increasing cardiovascular fitness, and preventing osteoporosis.

Many health and fitness professionals promote cross-country skiing as one of the best cardiovascular fitness activities due to its low-impact aerobic form of exercise that burns more calories per hour than any other sport. Cross-country skiing is also an ideal cross-training sport with running and biking. The entire body is in constant motion using natural rhythmic movements, and because of the gliding action, no one part of the body is overexerted. Because of the simultaneous use of poles, the arms and upper torso are also working. The entire body from the fingertips to the toes is exercised—a therapeutic benefit few other sports can claim.

Cross-country skiing is an outdoor winter activity that the entire family can participate in; it fosters a lifestyle that is both family-friendly and multigenerational. Socially, Nordic skiing is one of the more affordable snow sport activities. A day trip costs, on average, $12 for a trail pass (for those who already have equipment) or $35 for a trail pass, rental equipment, and a lesson. According to the Cross Country Ski Areas Association, there are approximately 350 cross-country ski areas in the United States and an equal number in Canada.

Historical View
In the early 1970s, cross-country skiing was rediscovered and became increasingly popular after mainly being known as a centuries-old method of transportation. The problem of traveling over snow was first encountered by people living in the northern latitudes who were forced to hunt in the winter for survival. This was first resolved by the invention of snowshoes, which enlarge the surface area of the foot and prevent a person from sinking into the snow. Gliding, a faster means of travel, was made possible by the further refinement of the snowshoe to produce the ski.

Skis and snowshoes were probably first developed in central Asia and introduced via Russia to Scandinavia. Substantive proof for the use of skis by Stone Age hunters is found in cave drawings. Skiing was introduced to the United States by Norwegians who were brought to the country to work in the mines. While World War I put skiing on a back burner for several years, it also recognized the need for ski troops, and the military formed the 10th Mountain Division at Camp Hale in Colorado during this time.

Although once the means of transportation for Scandinavians, cross-country skiing continued to develop throughout Europe and North America as an excellent form of exercise and a lower-cost winter activity than the more expensive alpine skiing.

Nutrition and Cross-Country Skiing
Nutritional requirements for cross-country skiing is similar to what runners also require. Approximately 700 calories per hour are burned by a 150-pound person who is cross-country skiing. The vigorous exercise of Nordic skiing conditions the heart and lungs similar to a jogging or rope jumping activity. Carbohydrate intake is extremely important, and if skiing for more than one hour, drinking fluids is a priority. When temperatures are below freezing, skiers may not feel motivated to drink, but fluids will be lost through perspiration. Even though the person may not break a heavy sweat, cool, dry air and heavy respiration can lead to dehydration. Since a dehydrated skier can’t ski as fast or as well as one who is properly hydrated, it is important to bring an energy drink on the trails. Skiers should drink fluids before, during, and after cross-country skiing. Eating powdered snow isn’t recommended, as it only chills the body and causes further dehydration.

Before skiing, people should eat plenty of carbohydrates to prepare their muscles for a strenuous workout. On the snow, skiers should carry a variety of snacks. To consume enough calories, they should try to eat high-carbohydrate snacks such as granola with fruit and yogurt, whole grain cereal with milk, bran muffins, whole grain toast, raisins, trail mix, Fig Newton cookies, peanut butter, or energy bars. By mixing protein and complex carbohydrates with plenty of fiber, the body will be able to endure the solid energy combination throughout the ski outing.

Not only is it important to eat frequently and drink plenty of fluids while skiing, but understanding basic winter survival tips is also crucial. On a ski outing, skiers must always remember to let someone know where they will be and when they expect to return and check on weather and snow conditions before going. They can avoid overheating or perspiring by wearing layers of clothes and removing or replacing them as necessary to regulate body temperature.

With a bit of planning, cross-country skiing can be an exhilarating experience. Skiers can follow the excursion with a hearty winter meal (comfort foods such as chili and corn bread, beef stew and whole wheat rolls, or bread pudding) and drink plenty of fluids to replenish their body.

Challenge your clients and yourself as a dietitian to nourish the body and soul by reveling in a snowy city park or in the solitude of a backcountry ski trail.

Enjoy the wintry mix of feel-good carbohydrates and a “snow day.” If you are still not convinced, picture the fluid movements of a cross-country skier gliding across the snow—that could be you beginning to love winter again with an exercise that works the entire body and burns copious amounts of calories.

May your skis glide swiftly and smoothly over powdered snow and may you enjoy the great outdoors this winter more than ever.

— Kindy R. Peaslee, RD, is the founder of Kindy Creek Promotions, an upstate New York-based marketing firm specializing in the promotion of natural and organic food and beverage products. She can be reached at kindy@kindycreek.com. Visit her recipe Web site for parents: www.healthy-kid-recipes.com.

References
1. Cross Country Ski Areas Association: National Sporting Goods Association (Sports Participation, 2004 edition).

2. Maier S, Reiter T. Cross-Country Skiing: Racing Techniques & Training Tips. Barron’s Educational Series, 1980.

3. Sedlack E. The Nordic Skier’s Guide to Montana. Helena, Mont.: Falcon Press Publishing Co., Inc.; 1980.

The Comfort of Togetherness
Cooking and eating together are among the simple things that can bring comfort and joy to our lives. Nourishment, health, communication, and human connections can be as close as our kitchens and dining rooms. The following are a few reassuring ways to make food and nutrition central ingredients of your holiday season.

• Cook together. Preparing food is a soothing way to share time and bring generations together. Discussing important issues while you measure, mix, stir, and chop can be a comforting experience. And kneading bread together can be downright therapeutic.

• Eat together. Make sit-down meals a priority as often as you can. If you live alone, reach out to family, friends, or co-workers and break bread together. Take time to relax and eat together at home, at restaurants, or at work. The place is not important—the togetherness is.

• Return to rituals. Families have many rituals for meals: prayers, a moment of silence, joining of hands, candles, and festive touches, such as flowers, favorite dishes, and special linens. Making family rituals part of everyday meals ties us to memories of the past and inspires hope for the future.

• Take time to share. Slow down and share food, fellowship, conversation, tears, laughter, and the simple joy of time together. Even children can learn to be a part of mealtime memories. Give everyone the gift of attention and the time to share what is important to each person.

• Invite others to join you for a meal. A sense of community is one of the strongest ways to celebrate the special meaning of the holidays in our lives. By joining with others around a table, you can take comfort from the blessings of nourishing food.

— Adapted from: Dayle Hayes, MS, RD

The Twelve Benefits of Exercise
In honor of the Twelve Days of Christmas, the following are 12 great reasons to inspire your clients to be more active in 2007:

1. Improves sleep: Brisk walking (30 to 40 minutes, four times per week) can improve the quality, duration, and ease of falling asleep. Move today, sleep better tonight.

2. Lessens cancer risk: Active people have much lower colon cancer rates—one half the risk in some studies. Move today, keep your gastrointestinal tract moving smoothly for years to come.

3. Lessens stress: Active people report less anxiety during stressful times in their lives. Move today, keep yourself from being stressed tomorrow.

4. Lowers blood pressure: Low- to moderate-intensity activity can help lower blood pressure and reduce medication dosages. Move today, save money on prescriptions.

5. Lessens heart disease risk: Just three hours of moderate activity per week can reduce the risk of a heart attack by 35%. Move today, keep a healthy heart for life.

6. Lessens depression: Aerobic activities, such as walking and running, help reduce the normal symptoms of clinical depression. Move today, get a new outlook on life.

7. Builds muscle: Strength-training activities, such as lifting small weights, build muscle mass even in 80- and 90-year-olds. Move today, pump iron forever.

8. Lessens diabetes risk: The more you move, the less likely it is that you will get diabetes—by as much as 40%. Move today, improve your odds of being diabetes-free for a lifetime.

9. Lessens prostate problems: Walking two to three hours per week reduces the risk of having an enlarged prostate gland. Move today, keep prostate problems away.

10. Lessens osteoporosis risk: Weight-bearing activities keep bones strong and reduce the chances of falls and fractures. Move today, build strong bones in many ways.

11. Helps relieve arthritis: Regular gentle activity such as water aerobics can reduce joint swelling and pain for arthritis sufferers. Move today, move more easily tomorrow.

12. Lessens gallstone risk: Active women are 30% less likely to have gallstone surgery than sedentary women. Move today, avoid difficult and painful surgery.

— Adapted from: Dayle Hayes, MS, RD

Stovetop Macaroni and Smoked Cheddar Cheese

Ingredients:
1 pound elbow macaroni, cooked until al dente, roughly eight minutes
1 medium onion, finely chopped
3 T butter
2 T vegetable oil
3 T flour (2 palmfuls)
11/2 cups 1% or 2% milk
1/2 pound smoked cheddar cheese, shredded
1/4 to 1/3 pound Gruyere or Swiss cheese, shredded
Black pepper, to taste
2 or 3 pinches nutmeg (about 1/2 tsp)
4 to 6 dashes cayenne pepper sauce, such as Tabasco or Red Hot
3/4 cup plain bread crumbs (a couple of handfuls)

Directions:
Cook macaroni, drain, and return to pot to keep warm.

In a deep saucepan over medium heat, saute onion in 2 tablespoons of the butter and oil for five minutes. Whisk in flour. Stirring frequently, cook mixture three to five minutes, until golden. While mixture cooks, heat milk in a glass container or measuring cup in microwave oven on high for 90 seconds or heat in a small pan on stove to simmer. Slowly whisk milk into onion mixture and combine until milk begins to thicken. Add cheeses and stir continuously until cheese is just melted.

Remove from heat and stir in black pepper and nutmeg. Cover and let stand.

In a small pan over medium heat, melt remaining 1 tablespoon butter and add several dashes of cayenne pepper sauce. Add breadcrumbs and toast until golden, two or three minutes.

To assemble, add macaroni to sauce and coat it evenly. Scoop macaroni and cheese sauce into bowls and top with toasted breadcrumbs. Serve with sauteed spinach or other dark greens and corn bread or toasted corn muffins.

Serves 6

— Source: Comfort Food: Rachael Ray’s Top 30-Minute Meals

Web Site Resources
Winter Feels Good is a nationwide public awareness campaign developed by SnowSports Industries America to educate the public about the health, fitness, and social benefits of snow sports and how children and adults can become involved: www.winterfeelsgood.com/index.php.