Adjusting Your Wellness Routines to the Seasonal Changes
Posted Nov 25 2011 1:25am
Unless you live in Arizona, New Mexico or Hawaii, you’ve recently had to turn endure that ridiculous annual ritual of rolling back the time for Daylight Savings. We already have to contend with the days getting shorter and the weather cooler, but now we find ourselves with that panicky feeling at 5pm – thinking that because the sun’s gone down it’s time to go to sleep rather than exercise.
I urge you, DO NOT GIVE IN TO WINTER LETHARGY! It’s critical to keep moving this time of year. Take advantage of the increased morning light by getting up earlier and going to bed earlier. If you can’t exercise before work, plan to go directly to the gym after work or at least walk on your lunch hour. Keep a gym bag so that you can squeeze in exercise whenever possible. If nothing else, powerwalk the malls while you’re holiday shopping.
As important as it is to move during the winter months, it’s equally critical to resist the cravings for caloric comfort food. You should, however, alter your meals to include warmer, more satisfying foods. For example, switch from salads to steamed veggies and satisfying vegetable soups, such as minestrone. Or, do what I do, put your salad greens on top of steamed veggies and season the whole thing with salad dressing or, my personal favorite, seasoned rice vinegar and extra virgin olive oil or flax oil. Sprinkle with turmeric – a warming spice – and chia or toasted sesame seeds. Or, place a warm chicken breast or salmon filet on top of a bed of greens. Mixing the warm with the greens makes them much more satisfying.
For a delicious, nutritious winter-time snack, bake a sweet potato and drizzle lightly with olive oil and sprinkle with cinnamon, nutmeg and ginger (both cinnamon and ginger are warming spices). For another great veggie snack or mini-meal: take a small acorn or spaghetti squash, poke holes in it and microwave it until tender 10-12 minutes. Halve it and remove the seeds. Mix the squash flesh with raw spinach leaves – the heat will wilt the leaves. Mix in 2 Tbsp walnuts and drizzle with extra virgin olive oil. Salt, pepper to taste. Makes 2 servings.
I know it’s tough to maintain healthful habits during the winter months, but with a little planning and discipline you’ll stay on track and….come Spring, you’ll be so glad you did.
Unless you live in Arizona, New Mexico or Hawaii, you’ve recently had to turn endure that ridiculous annual ritual of rolling back the time for Daylight Savings. We already have to contend with the days getting shorter and the weather cooler, but now we find ourselves with that panicky feeling at 5pm – thinking that because the sun’s gone down it’s time to go to sleep rather than exercise.
I urge you, DO NOT GIVE IN TO WINTER LETHARGY! It’s critical to keep moving this time of year. Take advantage of the increased morning light by getting up earlier and going to bed earlier. If you can’t exercise before work, plan to go directly to the gym after work or at least walk on your lunch hour. Keep a gym bag so that you can squeeze in exercise whenever possible. If nothing else, powerwalk the malls while you’re holiday shopping.
As important as it is to move during the winter months, it’s equally critical to resist the cravings for caloric comfort food. You should, however, alter your meals to include warmer, more satisfying foods. For example, switch from salads to steamed veggies and satisfying vegetable soups, such as minestrone. Or, do what I do, put your salad greens on top of steamed veggies and season the whole thing with salad dressing or, my personal favorite, seasoned rice vinegar and extra virgin olive oil or flax oil. Sprinkle with turmeric – a warming spice – and chia or toasted sesame seeds. Or, place a warm chicken breast or salmon filet on top of a bed of greens. Mixing the warm with the greens makes them much more satisfying.
For a delicious, nutritious winter-time snack, bake a sweet potato and drizzle lightly with olive oil and sprinkle with cinnamon, nutmeg and ginger (both cinnamon and ginger are warming spices). For another great veggie snack or mini-meal: take a small acorn or spaghetti squash, poke holes in it and microwave it until tender 10-12 minutes. Halve it and remove the seeds. Mix the squash flesh with raw spinach leaves – the heat will wilt the leaves. Mix in 2 Tbsp walnuts and drizzle with extra virgin olive oil. Salt, pepper to taste. Makes 2 servings.
I know it’s tough to maintain healthful habits during the winter months, but with a little planning and discipline you’ll stay on track and….come Spring, you’ll be so glad you did.
Be Well,
Carolyn