NUTRITION

Comfort Foods

by Kindy Peaslee

Comfort foods are back – and now more than ever post Sept. 11. Turkey; mashed potatoes; macaroni and cheese; candy bars; burgers and fries; chicken soup; pizza; and desserts are the foods that Shawn Wells, a registered dietitian with (SCAN) Sports, Cardiovascular and Wellness Nutritionists group of the American Dietetic Association, thinks of when comfort foods are mentioned. "Comfort foods are defined as those foods we rely on to ease stress, relax us, and bring back positive memories," he says, defining it further, "basically, mom's home cooking."

A recent article in the Home News Tribune titled "Feeding the Fear" gives real life examples of New Yorkers getting comfort from food. One rescue worker found himself ordering take-out of comfort foods like chicken, mashed potatoes, ice cream, chocolate syrup and whipped cream mainly because it felt good, only to gain 16 pounds by the holidays. Others admitted to indulging their sweet tooth and eating more desserts and mashed potatoes than normal. Most of those interviewed felt that comfort foods are great at the moment but can turn into unplanned weight gain.

A poll done by the American Institute for Cancer Research two months after the attacks found that 33 percent of Americans have turned to eating more comfort foods such as fried chicken, steak, stews, and lasagna.

Over the past several years, both the food entertainment and restaurant industry have had a renewed focus on the familiar, feel-good meals for which consumers ask. Even Bon Appétit cooking magazine found that when snacking, readers prefer potato chips, vanilla flavor ice cream and chocolate chip cookies. 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.

Food equals love or at least it has become a symbol of nurturing throughout our lives. During trauma or stress, carbohydrate needs often will increase. More stress produces the breakdown of serotonin, a neurotransmitter made in the brain, that's affected by the foods we eat. According to the book, Food and Mood: The Complete Guide to Eating Well and Feeling Your Best, serotonin regulates sleep, reduces pain and appetite, calms you down, and improves your mood. A carbohydrate-rich meal (think comfort foods category) triggers an increase in insulin and serotonin levels.

Many have a love-hate relationship with carbohydrates, yet the complex carbohydrates are a source of fuel, vitamins, minerals, and fiber. Not only are they the body's main energy source, carbohydrates prevent the breakdown of muscle and body protein for energy, keep your body going during vigorous exercise, and fuel your muscles and brain.

To keep extra carbohydrates from being converted to fat, exercise regularly and keep moving, especially during the winter months. Move your body at least 4-5 times per week with winter fitness routines like ice skating, skiing, snowshoeing, or walking. Daily body movement will even out blood sugar levels and other nerve chemicals.

Be aware of your motive in turning to comfort foods. Sharing these foods can be a positive way for people to bond with their families, friends and life. "Eating well gives a spectacular joy to life and contributes immensely to goodwill and happy companionship. It is of great importance to the morale." [Elsa Schiaparelli, Shocking Life, 1954]

Health is more than just good nutrition; it includes both relationships and emotions. As you revel in the snowy mountains or the solitude of a backcountry ski trail … consider adding comfort foods like chili and cornbread, beef stew and whole-wheat rolls, or bread pudding to your winter menu. Eat up, nourish your body and soul, and enjoy the great outdoors.

Stovetop Macaroni and Smoked Cheddar Cheese
1 pound elbow macaroni, cooked al dente
1 medium onion, finely chopped
3 tablespoons butter
2 tablespoons vegetable oil
3 tablespoons flour
1-1/2 cups, 1% or 2% milk
1/2 pound smoked cheddar cheese, shredded
1/3 pound Gruyere or Swiss cheese, shredded
Black pepper, to taste
1/2 teaspoon nutmeg
4-6 dashes cayenne pepper sauce (Tabasco)
1/2 cup plain breadcrumbs

Cook macaroni, drain, and return to pot to keep warm. In a deep saucepot over medium heat, sauté onion in 2 tablespoons of the butter and oil for 5 minutes. Whisk in flour. Stirring frequently, cook mixture 3 to 5 minutes, until golden. While mixture cooks, heat milk in microwave oven on high for 90 seconds or 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 tablespoon butter and add several dashes of cayenne pepper sauce. Add breadcrumbs and toast until golden, 2 or 3 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 sautéed spinach or other dark greens and cornbread or toasted corn muffins. Serves 6.

Source: Rachael Ray's "30 Minute Meals: Comfort Foods"

See Rachael Ray on the Food Network. "30 Minute Meals" airs Fridays at 6 p.m. and Saturdays at 11:30 a.m.

Kindy Peaslee is a registered dietitian and nutrition consultant to corporations and schools. She is based in Saratoga Springs and loves to backpack, canoe, bike and cross-country ski.

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