The winter months following the lively holiday season can take a toll on our physical and
emotional health. The post-holiday crash, also known as a hibernation period, hurts as many as
25% of Americans reside in colder regions. Pair that with the (about) 80% of New Year
resolutions failing by mid-February and the winter becomes a pitiful time for sticking to
health goals. Let’s face it, many people would rather stay warm and cozy, wearing oversized
sweats and watching movies, rather than brave it for an outdoor run.
During the warmer months, people tend to enjoy healthier foods such as fruit bowls, grilled lean meats, and salads. In the winter, these are usually replaced with pastas, stews, and other carb-filled comfort foods. We also replace water with coffee, tea, or hot chocolate - which can add to the winter weight gain.
So how do we stick to our health goals during the winter? Here are three easy tips to keep you on track during winter hibernation:
The Rule of 3
The rule of 3 is a great way to get your exercise in, even at home, on the coldest of days.
Find 30 minutes 3 days a week using 3 compound movements. You can wake up earlier, skip a
sitcom or use 30 minutes of your lunch break. Use the first 10 minutes to get your blood flowing
with spurts of jumping jacks, marching in place, jumping rope, or even running up and down
stairs. If you have gym equipment accessible, use any cardio machine for 10 minutes. Choose 3
compound movements you can properly perform such as push- ups, squats, lunges, planks, or
dips. Perform 3 sets of 10-12 repetitions of each exercise. The rule of 3 saves time, promotes
consistency, and boosts endorphins. According to the Mayo Clinic(3) moderate exercise 30
minutes a day can lead to tremendous benefits including lowering blood pressure and cholesterol,
weight loss, disease prevention, and mental well-being.
Conscious Comfort Cooking
Comfort food does not have to be a creation of carbs and calories. Try turkey chili with
fresh ingredients like diced peppers, tomatoes, and onions. Bone broth soups and stews make
delicious dinners with celery, carrots, onions, and mushrooms. For breakfast try overnight oats
with nuts and berries or a veggie-filled frittata. Utilize a stock pot or slow cooker to make double
the amount of hearty dishes and you will have enough for leftovers through the week.
Win with Water
In cold weather, we tend to drink less water. Make it a point to increase your water
intake. Reasons include improved digestion, lubricated joints, healthier skin, a smoother running
cardiovascular system, and better toxin removal. Also, when we are drinking plenty of water
throughout the day, we are less likely to confuse thirst for hunger, which can lead to mindless
snacking.
Start utilizing these tips today to help you stick to your health goals.