Today many of us woke up to a winter wonderland of the snow covering our streets and walkways. And it’s Sunday (that’s right…. football will be on TV in a few short hours). What is the first thought that pops into your mind? Hot chocolate (with marshmallows and whipped cream)? Trying out grandma’s chocolate chip cookie recipe? Perhaps some sort of cheesy appetizer for the big game? Instead make this the winter you achieve your fitness goals. Let’s think of a few ways to get through the bitter cold days of snowy football season without packing on the pounds. Remember, if you gain 1 lb a month, that’s 12 lbs you’re up for the year. And the math says if you gain 3 lbs a month, that’s a whopping 36 lbs in just 1 year! Not this season folks.
When the inclement weather announcement is flashed on TV and repeated all day long on the radio, people seem to rush to the grocery store (for fear of running out of food). While it’s great to have “supplies” at the ready, please make sure your food inventory is of the “healthy” variety. Fill your refrigerator with healthy fruits and veggies. Strive to eat a minimum of five servings of fresh fruits and vegetables each day. Seasonal produce like sweet potatoes, pumpkin and squash are very nutritious. They also have the added bonus of increasing “serotonin” levels. Serotonin is the “feel good” chemical in the brain, which can decline in cold dark winter months. Keep whole grain cereals and steel cut oatmeal in the pantry. Try a new homemade turkey chili or lower salt vegetable soup recipe. Have raw unsalted almonds and walnuts on hand. Apples are wonderful this time of year, as are oranges and grapefruits (and they are rich in immune boosting vitamin C). Please avoid buying brownie mix and raw cookie dough just because they are on sale. Tempting yes! But you’ll be very sorry tomorrow.
As I mentioned in an earlier article, keeping a food journal is essential, especially when you are curled up on a couch on a cold blustery winter day. Write down everything you eat (and drink). Yes EVERYTHING! A bite here and a nibble there always adds up. Everytime you get up from the sofa (during a commercial break) does not mean you have permission to eat a little something out of the refrigerator!
Find a way to exercise. If you are in good health, shoveling snow is terrific. If you are overweight, sedentary and over forty years old, today is not the day to start shoveling snow for 2 hours in the freezing cold! (Let’s avoid injury)! If you don’t have exercise equipment at home (such as a treadmill, exercise bike or cross trainer), try to walk in place in front of the television or even dance to some music! Try an exercise DVD. If it is unsafe to drive, find something to do inside, but don’t let the day go without some much needed physical activity.
Avoid the winter weight gain blues. Enjoy the beautiful snowfall and some family time. Just plan to keep your meals and snacks healthy. Get moving! It’s the perfect time to keep eating well while staying fit. Spring is just around the corner. Today is the perfect day to begin your new in house fitness routine. Just look outside, it’s snowing!
Never again. Have you ever moaned the phrase ”never again” after having too much alcohol to drink during a holiday gathering? We rarely consider how we are going to feel after having a bit too much alcohol. Consuming excess alcohol is the equivalent of eating empty calories (in other words alcohol provides no nutritional value, such as vitamins or minerals). While carbohydrate and protein have 4 calories per gram, and fat provides 9 calories per gram, alcohol has a whopping 7 calories per gram (that packs a punch)! Imagine mixing alcohol with fruit juice or cream for even more sugar and fat calories. And of course, when we drink too much alcohol (or if we are not used to consuming alcohol) we tend to not care as much about what we are eating. So after a few martinis, we might eat more chips and dip. What a combination!