A Winter Guide to Staying Healthy

    For many Americans, the change of seasons can trigger all kinds of physical and emotional behavior. Often this can lead to depression, overeating, and poor health.

    As with all good intentions, many people want to start a weight-loss program but find that at this time of year motivation and discipline are lacking. The problem is compounded by the fact that most are confined to home or office where exercise is limited and meals are often rushed and not well-balanced. The ease and convenience of fast food has many opting for the easy and quick solution to lunch and dinner. More and more Americans are becoming overweight from lack of proper diet. While vegetables and fruits can be a challenge to eat, and nuts and beans aren’t always number one on the snack list, they provide nutrition and taste and can be prepared and eaten many different ways. Food is fabulous to create new ideas with and experiment with tastes and combinations.

    Studies have shown that hormonally, the body’s desire for fatty foods can be traced back to evolutionary phases where, for survival, it was necessary to increase body fat for protection against the brutal cold. Today, some scientists believe that overeating at this time of year might be due to a genetic mechanism that requires the storage of body fat for the long winter ahead. Many of the foods we should be eating are vegetables (broccoli, cabbage, Brussels sprouts, cauliflower, kale, collards, bok choy, radishes, and turnips), beans, fish and nuts and foods that contain beta-carotene, folic acid, and vitamins like C and E. In terms of weight loss, for example, a diet high in complex carbohydrates, fiber, and low fat could prove to be more successful; however, conflicting studies which show that some people who eat high carb diets have increased levels of serotonin- a brain-released hormone that can produce feelings of calm and sleepiness and, in some cases, either improve moods or cause depression.

    While many people have high expectations of maintaining a healthy diet, especially around the holidays, they usually end up skipping meals to compensate for over indulgence at gatherings. Short workouts a couple of times a week can help those with little motivation begin to establish a workout routine. Start with five minute workouts and work up to 20 minutes.

    High carb foods such as sweets, pasta, bread and rice, are comforting and experts agree that this is why we consume large amounts of them. But experts also agree that just because something is low in fat doesn’t mean it can be eaten in great quantities.

    The top most effective way to stay healthy this winter is to obey the food pyramid. By doing so, your body is supplied with the proper amount of nutrients and you get a balanced diet. Stay full on healthy, leafy greens and beans. Add sunflower seeds to your salads or orange slices. Have an apple as a quick snack or some celery and peanut butter. Start out slow and introduce new foods and produce one by one to discover what fits your taste.

    Motivation and discipline are crucial to the success of any dietary change or exercise program, and changing one’s lifestyle to include a regimen of nutritious food and exercise is the way to combat the effects of winter blues.

If we had no winter, the spring would not be so pleasant: if we did not sometimes taste of adversity, prosperity would not be so welcome. - Anne Bradstreet