In an earlier blog, I discussed ways to avoid winter weight gain. I have a few more tips for you. Vitamin D deficiency happens because most people are not able to enjoy the sunshine which in turn affects mood and a motivation to eat healthy and exercise regularly. – as it is also, according to research, associated with obesity. Eating certain foods will also help with levels of vitamin D being maintained, such as non dairy items soy milk, rice milk, fortified margarine, salmon, herring, mackerel, and eggs.
Hot meals are a way to help manage weight, heat up a light meal that you normally enjoy in the summer so that you don’t go for something heavier. Make oatmeal instead of cold cereal, a toasted sandwich with lean meats, and a slow cooked casserole made with vegetables and lean meat (only a palm size serving of meat will do). Make a half of your plate with salad so you don’t overeat on the heavy food. Add lots of green vegetables to salads and other recipes in order to keep up with nutrients. Find foods that are high in antioxidants and add them to meals and to salads, experiment and try new and different things. Instead of lettuce in your salad use spinach and try other things such as brown rice, quinoa and couscous. Also make sure to eat locally grown sourced seasonal foods for more nutrients.
Carbohydrates are necessary to have a healthy eating plan and in cold weather most crave them. Carbs help to boost serotonin levels which do fall in the cold winter months. Instead of choosing white bread and cakes try whole grains and vegetables so that you aren’t eating bad carbs. Try eating sweet potatoes (avoid white potatoes which turns to sugar in the body and raises your glucose levels), porridge, seeded breads (try to select flourless), and, of course, oatmeal (steel cut oatmeal has more nutritional value).
Don’t forget soup. If you have soup already in containers in the freezer, you can just heat them in whenever you crave a snack. It’s better than searching for something good to eat in the cupboards. It can also help you to cut back so you do not overeat during a meal. Researchers have found that eating a bowl of soup before lunch and dinner will reduce calorie intake by 20%.
Exercise is necessary as well. If you do not wish to do utilize these suggestions, I have a variety of recent posts with alternatives. Find a way to do resistance training at home, buy a stationary bike, or think outside the box. Take up rock climbing at an indoor center, cycling classes, or take tennis lessons or indoor badminton. There are actually lots of ways to exercise without doing the same old thing and you might discover some type of new passion in trying new ways to exercise. Many of you may know this, but my favorite indoor and outdoor activity is using the “jump rope.”
Remember you have to find the passion that will drive you to stay fit and trim not only with exercise but also eating healthy. Visit health food stores and find which health foods you would enjoy the most, use them in smoothies while also eating healthy.
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Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.