NU-TRAIN’S SURVIVAL SERIES: The Winter Woes: Tips and strategies for surviving the cold days ahead and leaving bad habits behind

Frequently faced winter woes and ways to weather them 1) Getting adequate exercise
  • Bring it indoors. If the roads are too icy to run, and you’ve just about had it with all of the layers, let winter provide the opportunity to try out new indoor exercise options: power yoga and palates, spin classes, home exercise tapes, dance classes. The bottom line: keep moving. Any exercise is better than nothing, and the truth is, it provides an hour or more of not eating.
  • Create a new approach. If you have shied away from indoor options because you were wary of the benefits, you’ll be surprised to find that a new routine works an entirely new set of muscles. You’ll be sore the first few days, I promise. Changing your exercise routine allows your overworked muscles to rest and it often gets you out of a workout rut. When warmer weather returns, you’ll be ready to get outside again.
  • Fight the snooze button. Getting out of bed is difficult when it’s cold and dark. Try leaving your blinds open to allow whatever light there is into your bedroom in the morning. You may want to think about investing in a coffee pot with a programmable clock. That way you can wake to the smell of hot coffee (or tea – just place a few tea bags in the bottom of the carafe and use an empty filter instead of coffee.)
2) Battling winter colds and flus
  • Nip them at the first sign. A winter bug does not need to throw you completely off track. Listen to your body, if you feel something coming on try not to ignore it to the point that you end up feeling worse than necessary. Ease up on exercise; drink lots of fluids; commit to getting more sleep; and try a zinc supplement if it doesn’t bother your stomach.
  • Recognize what your body needs. A cold often becomes an excuse to give in to all comforting cravings. Remain aware of your food choices. You will find that eating regularly and getting more sleep makes you feel better than eating hard candies, ice cream, and buttered toast.
  • Stay the course. Colds and flus tend to wreck havoc on exercise and eating patterns. If you are not too side-lined, try taking a steam or a long bath instead of exercising. This will help you to maintain a semblance of your healthful routine. When you are feeling up to it, ease back into your workout. Do not attempt exercise with a fever, even slight, or sever congestion or cough.
3) Comfort food cravings
  • Feed your soul with better choices. Sometimes you just want to be warmed from the inside out; below you’ll find a day full of hot-plate specials:
Breakfast: 3 Scrambled egg whites with 1 piece low-fat cheese and any vegetable (spinach, tomato, mushrooms) 2 Soy-based breakfast sausages (80 -100 calories total) Brewed chai tea with half-cup of warm 1% or soy milk and splenda Snack: Pouch Tabatchnick mushroom and barley soup Lunch: Grilled lean turkey burger over green salad with two tablespoons reduced-fat salad dressing Sliced pear Snack: Medium skim, 1% or soy (decaf) cappuccino Dinner: 5 ounces grilled salmon “Mashed Potatoes Look-Alike” (1 cup cauliflower florets, 1 tablespoon (half ounce) “I Can’t Believe it’s Not Butter” spray, 1 tablespoon fat-free half & half (Land o’ Lakes), Salt and pepper to taste. Steam or microwave cauliflower until soft; puree with remaining ingredients.) 1 cup roasted brussel sprouts Dessert: Hot chocolate 1 cup 1% or soy milk with 1 to 2 tablespoons Godiva hot cocoa mix


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