Winter has finally arrived. After a mild start, snow is now on the ground and the cold air has settled in. I find myself spending less time outside and more time indoors – mainly in the kitchen making macaroni and cheese, pot roast, or lasagna. I can’t help it. I just crave comfort in the winter. Last week as I was whipping up a batch of cookies and hot cocoa (what’s better than that on a blustery day?) I was thinking about the long, brutal winter we had last year and praying we won’t have a repeat. I also recalled all the weight I gained and the struggle I’ve had to shed it (still!).
So, how do we balance the desire for “comfort foods” (which oftentimes can be heavy on sugars and fats) with trying to remain healthy and keeping our weight in check?
David Enos, an Athletic Trainer with St. Mary’s Center for Orthopaedics reminds us that ideally, good eating and exercise habits should start before the cold of winter sets in. “The biggest issue is often time and motivation as far as starting with exercise so I really push adults to write down goals. This helps them exercise in a way that is more meaningful to them and may keep them more motivated. Examples of goals I often set with clients are things like lose 1 pound per week, increase flexibility, be able to run a 5k race, etc.”
Don’t get down on yourself for eating those foods that might not be the healthiest. Just as we may like an ice-cream cone or shake during the summer months, it’s okay to splurge on the occasional comfort food in the winter. The key is moderation. Stay the course year round with both a healthy eating and exercise plan. Explore lower fat versions of your favorite comfort food like replace ground beef with “meaty” mushrooms or other vegetables and swap out the sour cream for Greek yogurt.
Engage the kids with both the cooking of healthy meals and exercise outside. Snow provides pretty fun and healthy opportunities. The simple act of sledding can be a great form of exercise. Several treks up a good hill will reward you with more than just the exhilaration of a sled ride, it’s good for your muscles and cardiovascular system.
Too cold to go outside? Invest in some small cones (or use items you have in the house) and create an obstacle course inside.
First, lay out the cones in a straight line.
Lap 1: run around the cones
Lap 2: jump over the cones
Lap 3: zig in-and-out of the cones
Let the kids set up their own obstacle course. They’ll have fun creating a challenging course!
“Cone drills, agility ladder and plyometric jumping activities are great for children as it emphasizes appropriate muscular recruitment and education while keeping it fun,” says Enos. Wait, plyo what? Plyometrics is jump training – think jumping jacks (yes, they're back and all the rage in this “new” workout). It’s the sudden stretching and contracting of muscles repeatedly. FYI, if you Google it you’ll find some FREE workouts on the web. It’s a fun way to get kids active and burn off that pent up energy this winter. It’s really fun for grown-ups, too. Plus, you’ll burn enough calories to enjoy that lasagna without feeling guilty.
Jennifer Radel has been the Community Relations Manager at St. Mary’s Health System in Lewiston, Maine for ten years. On a daily basis she gets to work with some of the best health care providers in the State of Maine, and routinely picks their brains for the best ways to keep her family and friends healthy. Jennifer is a mom of two boys and wife who volunteers with several community groups. She is on the Board of Directors for Literacy Volunteers-Androscoggin. Prior to coming to St. Mary’s Jennifer spent nearly 15 years working in television, mainly as a news producer in upstate New York and Portland, Maine. During that time she received the Walter Cronkite Award for Excellence among other awards for journalism.
