Eating well in winter

The winter months are not especially conducive to healthy eating.  During summer, my cravings usually lend more towards salads and fruit smoothies.  But when it's cold out, all I want is noodle soup, baked goodies, and hot chocolate.

The problem is not that we don't know what foods are healthier than others, according to Jana Frawley of Taste.com in her July 2 article "How to get the most from winter vegetables":

The problem lies in breaking old habits. Sure, our dinner vocabulary these days is not limited to meat-and-three-veg, but when one of the kids asks "what's for dinner?", chances are the response will be chicken, lamb, steak, fish, pork or sausages... Risotto or pasta may get a look in, but it would be a rare night when you'd breezily answer cauliflower or eggplant.

A big concern, every time, is the cost of the food you buy.  Generally speaking, veggies are cheaper than meats.  If you can only afford one, the veggies are your best bet.

Despite the cold weather, there are plenty of options in most super markets.  Check to see if there are any farmer's markets open year-round near where you live. From my apartment in Northeast D.C., I have access to Eastern Market's weekend farmer's market as well as the inexpensive grocery store Aldi and therefore, I have no valid excuse to eat unhealthy.

Yanjun of NaturalNews.com said it well in a concise post, "Nine healthy winter foods to include in your diet," on November 8:

Being able to get fresh fruits and vegetables, even in the dead of winter, is a great advantage in today's world. Fresh fruits and vegetables are available year round, and these are the foods that are most likely to ensure health and wellness, as they impart vitamins, minerals and other beneficial substances to the body.

The nine foods that Yanjun thought important enough to base the post on are: Brussels sprouts, leeks, beets, kale, pomegranate, kiwifruit, persimmon, guava and pomelo.

One important addition to this list that I (and Kerri-Ann Jennings, M.S., R.D., Associate Nutrition Editor of EatingWell Magazing) would make is all things citrus:

Citrus fruits, including lemons, limes, oranges and grapefruit are at their juiciest in the wintertime and can add sunshine to the dreary winter. Citrus fruits are loaded with vitamin C--one medium orange delivers more than 100 percent of your daily dose (from the article "5 of the Healthiest Winter Foods").

This is precisely the time when your body needs as many vitamins and nutrients as it can get to fight off those inevitable bugs that spread like a winter wildfire.

Soups are a fantastic go-to in the winter.  They are warm, comforting, filling, simple enough to prepare and just perfect for those chilly days.  A variety of recipes will clear out all those unwanted or old (but not yet rotten) veggies in the bottom of your fridge.

Don't neglect good health simply because it seems so much more fitting to bake cookies.  You and I both can begin winter healthy, happy and satisfied--and sustain that through the months ahead.

Food Spotlight: Sweet Potatoes

Not the pie, baked to sugary perfection and topped with marshmallows around the Holidays.  As good as those taste, they won't do much for your health. Sweet potatoes, in and of themselves, taste fantastic and add some incredible nutrients to your body.

In a time pinch, I bake my sweet potato in the microwave for a few minutes (depending on how big it is), top it with ground cinnamon (also great for your regulating your blood sugar), and enjoy it by itself or on the side of a protein source.

Sweet potatoes are high in fiber, filling you up and giving you sustained energy through the day.  They contain magnesium to relax you, and potassium to reduce swelling.  You can get iron and many essential vitamins like B6, C and D.  On top of that, they might even prevent cancers from taking up residence in your body.  The health benefits are seemingly endless!

By no means a boring vegetable, the sweet potato can be consumed in many forms, including chips (a personal favorite).  They can be purchased at some stores, or made at home.

Squat Til You Drop

Unless you have loads of time on your hands, when you need to work out it had better be quick and effective.
Ladies and gents:

Squat.

Squats work all of the muscles in your legs simultaneously, giving you more bang for your buck.  Because you're bearing your whole weight while you perform the squat, you're also burning calories.

Studies have been done to dispel the convincing myth that in order to lose fat you have to do hours upon hours of cardiovascular training (i.e. running, cycling, swimming).
So if you don't have hours upon hours (really, who does?) then just take a few minutes and do this squat challenge:

The song is slightly annoying...the instructor is slightly annoying...but the 3 minutes and 13 seconds of squatting will tone your legs, burn calories, build muscle, and all those other wonderful things that keep your body in good health and good shape.

If you want to be a nerd about it, you can even calculate a close estimate of how many calories you burn while you're squatting.

10 Reasons to Try Yoga at Home

Think that yoga is something that only 30-something, upper-middle class women practice?  Think again!  "The Eastern practice of yoga has become a modern-day symbol of peace, serenity and well-being in the West. More than 20 million Americans practice yoga..." said Carolyn Gregoire of the Huffington Post.

Whether you're male, female, old, young, middle aged, flexible, inflexible  athletic, or never exercised a day in your life - you are capable of doing yoga, and your body will thank you for it.
If you can't afford the expensive classes, or don't have time to exercise out of the house, YouTube has plenty of workout videos to choose from.
But why yoga?  There are a plethora of benefits.  Here's 10 of them:

1. Lower stress levels.
You'll see these results immediately.  Ain't nobody got time for stress.  Stress makes you gain weight, gives you headaches, and makes even the simplest of tasks seem like climbing Mount Everest.  Calm your mind and kill that stress with a little stretching.

2. Increased flexibility.
You'll see these results immediately.  If you're not into exercising, you might not see the value in stretching.  But you're also not into injuring yourself, right?  Supple, flexible muscles don't tear easily and support your whole bone structure to prevent injury.  Even if you're inflexible, start where you can and slowly push your limits.

3. Stronger bones.
You'll see these results after some years.  The fact is, you can't see your bones - obviously.  But studies have shown that yoga increases bone density, especially in older adults.  You need those bones to stay active.  And those bones need you to do yoga.

4. Relief from chronic back and neck pain.
You'll see these results after a few months.  Self-explanatory.  Loosen up.  I should do yoga more often since I'm always complaining about my back and neck pain and lack of chiropractic insurance.

5. Healthy Weight.
You'll see these results after a few years.  Yoga definitely isn't a go-to when you want to drop a few pounds.  Its benefits take effect over time.  Its purpose is to improve your quality of life for years to come, not help you fit into those skinny jeans (or tighten up your belt a notch or two).  But I can tell you, from the one official yoga class I've taken, that it is a workout.  You sweat.  You burn calories.  You might be sore the next day.  Believe it - yoga will help you achieve and maintain a healthy weight.

6. Anxiety relief.
You'll see these results after a few months.  For many people, yoga is a cheap (or free) therapy from all the crap that life is going to throw your way.  Breathe in.  Breathe out.  And let the burdens fall from your shoulders.

7. Lower blood pressure.
You'll see these results after a few months.  Compared to other forms of exercise, a study has found that yoga successfully lowers certain types of blood pressure.  Doctor's appointments and medications are stressful and expensive.  Yoga is relaxing and cheap.  You can't lose with it!

8. Lower risk of heart disease.
You'll see these results after a few years.  Or maybe you won't see these results specifically, because you won't be going to the hospital for major surgery.  Wouldn't that be fantastic?  Don't trust me - I'm no pro, listen to Harvard on this topic.

9. Improved sense of balance.
You'll see these results after a few months.  Balance is a no-brainer, but the benefits of it might not be so evident.  Dancers and gymnasts aren't the only people who need balance.  Anyone who doesn't want to fall and break something needs balance.

10. Improved brain function.
You'll see these results immediately.  Some forms of yoga improve your focus and memory.  No matter who you are, college student, mother, blue-collar worker, retiree, the list goes on and on - you need your brain to operate at full capacity so you can do whatever it is you need to do effectively and efficiently.

With luck, you might even be as beautiful and inspiring as this guy.  The sunset and the water help.

Get Those Rock Hard Abs at Home

Who's got money for a gym membership?  Not me.
Who's got hours to spend sculpting those abdominal muscles?  Not me.
Who's got YouTube?  EVERYONE.

Mike Chang's Six Pack Shortcuts is one of my favorite go-to YouTube accounts for quick workouts that burn calories without burning time or through your wallet.  My favorite of his ab work out takes 5 minutes, burns fat while building muscle for overall toning.
Regular weight training is more effective for boosting your metabolism and improving your health in the long-run than extensive amounts of cardiovascular exercise (e.g. running, cycling, swimming).  Besides, it takes less time!
You don't need running shoes.  You don't need a bike.  You don't need swimming gear.  You don't need weights.  All you need is your body, a clock, and a bit of floor space.

Check it out!  You've got at least 5 minutes.  You'll only regret not trying it.