Tips for Winter Walking
Hibernating is for bears, not walkers. Walking in the winter can be a safe and enjoyable experience if you are prepared for the weather and dress correctly. There are some fantastic benefits to walking in the winter. The crisp cold air can clear your mind and reduce stress. Trudging through snow or walking into the wind takes more energy, which can be helpful for weight loss. Here are a few tips to keep you walking:
- Get your steps in the first half of the day. Waiting until later may make it more difficult to reach your step goal. A brisk walk in the morning or at lunch time is ideal. Select routes sheltered from the wind and elements where possible. Getting outside during daylight hours also increases levels of serotonin, a hormone that helps calm cravings.
- Dress warmly and feel comfortable. Wearing the right layers and clothing will make your walking experience more enjoyable. In cold weather, 20 to 60 percent of heat is lost through an uncovered head so wear a hat when the temperature drops.-. Your fingers, nose and chin get cold – quickly, so protect them with gloves and a scarf. Dress in layers to keep your body warm and dry. High-tech synthetic fabrics make a big difference in comfort so they’re worth the investment. You’ll be much happier and more energized if you’re warm and dry instead of sweaty and chilled. On windy days start your walk into the wind so you will finish with it at your back. This way, perspiration will not cool your skin and chill your body.
- Wear the right footwear for the right time of year. Wear warm, water resistant boots. You may want to try ice grips or traction devices on your boots. Select routes that are cleared of snow or ice or do not have standing puddles or mud slicks.
- Allow at least 10 minutes to warm up. When its cold, your heart and muscles need more time to get ready.
- Move your feet slightly apart as you walk. This will give you better support and balance. If the street is really slippery, bend your knees a little bit. You may feel that you look funny, but it’s worth it! When going down an incline, consider turning sideways. Do NOT cross one foot over the other, as you will have no balance while your feet are crossed. If the ground is steep, bend your knees.
- Take your workout indoors if there’s risk of frostbite (temperatures around -20 degrees F, including any wind chill) or if it’s too icy, or if you’d encounter dangerous traffic. Some indoor options include:
– Mall Walking: Your local mall most likely has a mall walking program. Malls are generally open before stores open and can provide a great way to get in those steps. Also a great way to meet up with fellow walkers.
– Indoor Track/Gym: Check with your local schools, community colleges and community centers to see if they have open hours for walkers. Some indoor skating rinks allow walking around the top outside row of bleachers.
– Treadmill Walking: Treadmills and ellipticals are often an ideal way to get add steps to your day.
– Creative Walking at Work and Home: See if your workplace has an indoor walking route or be creative and take the stairs, walk during conference calls, or go to tell a co-worker something instead of sending an email. A recent study found that stepping in place during commercials burned an average 148 calories and resulted in an average 2,111 steps in about 25 minutes. - Stay hydrated. You need water in winter as much as in summer. Bring water along to stay hydrated.
- Share the cold. Walking with a friend, co-worker or even your dog provides company and mental stimulation. You not even notice the cold as you zip along on your winter walk.
- Reward yourself. Take a long, warm bath to take away the chill and relax your muscles. Or savor a warm mug full of hot cocoa, hot apple cider or hot beverage of your choice. And be sure to upload all those steps to your Walkingspree account weekly. You earned them so make sure they are counted.
As always, wear your pedometer from morning till night and keep stepping! Spring is just around the corner.
Leave a Comment »Eat Smart! Finding hidden food traps
Unless you take time to measure everything you eat, you may be falling into “hidden food traps”.
People don’t realize how much they are eating, according to Brian Wansink, PhD, whose research has focused on perceived consumption vs. actual consumption.
One study Wansink conducted found that something as simple as the shape of a glass increased the serving size. Even though both glasses had the same volume, people poured about 37 percent more liquid in short, wide glasses than in tall, skinny glasses.
“Most of us have too much chaos going on in our lives to consciously focus on every bite we eat . . . The secret is to change your environment so it works for you rather than against you,” said Wansink during a presentation at the American Psychological Association’s 119th Annual Convention.
So how do you make this work for you? By making these few changes, participants in a Wansink study lost up to two pounds a month.
- Eat off of salad plates instead of dinner plates
- Keep healthier food at eye-level in the fridge and cupboards, and keep unhealthy food s out of sight
- Eat in a dining area and not in front of the TV
Move Smart! Keep walking instead of hibernating
Overcast skies, more snow and rain in the forecast. Staying motivated during the long dull weeks ahead can be a challenge. So how do you overcome the urge to crawl under the covers or grab the TV remote? Maybe one or two of these tips will do the trick.
- Set a goal. You did it before, you can do it again. Your pedometer is a great tool for this so make sure you wear it from morning till night.
- Remember what got you started and embrace that energy again.
- Grab a buddy, someone who will spur you on, and in turn, you can encourage them.
- Exercise outside when the sun is shining. The natural sunlight can be a great motivator.
- Try journaling. Seeing what progress you made, or haven’t made, just might get you up and going.
- Change up your routine, or find a new one. Your local library has lots of exercise DVDs or maybe your community center has a drop-in zumba or yoga class you always wanted to try.
- Be nice to yourself. Getting out and exercising when you don’t want to is hard, so reward yourself.
- Set up a regular time and stick to it. You can get through anything if you know when it will end.
- Break down your walks to 10 minutes segments (about 1,000 steps) throughout the day. Before you know it you will have reached your goal.
Eat Smart! Another reason to rethink your sugary soft drink choice
Here is something to think about before you pop open another bottle of your favorite sugary beverage. A new Danish study suggests drinking regular soda pop not only adds weight but contributes to belly fat – the kind of fat linked to an increased risk of diabetes and heart disease.
The study focused on ectopic fat – the unhealthy fat that builds up in the abdomen and liver, around the heart, and in muscles. It is more dangerous than the subcutaneous fat found under the skin. Excess fat in the liver also increases risk of liver disease.
Researchers at Aarhus University Hospital in Denmark asked 47 participants to drink either a liter of water, skimmed milk, diet soda or regular soda every day for six months.
Results showed that the regular soda drinkers had more than double the amount of fat in their liver and muscle tissue compared to the other participants. The regular soda drinkers also had higher amounts of abdominal fat and increased cholesterol and triglycerides in their blood.
The study noted skimmed milk drinkers had no negative effects on the fat in the liver, muscles, abdomen or blood. They also noted that the diet soda had almost the same effect as water.
The study’s conclusion: Drinking regular soda every day increases your risk of diabetes and heart disease; therefore you should keep your intake of these drinks to a minimum.
So, before you grab that regular cola, consider switching to a club soda (carbonated water) or unsweetened iced tea or even a tall glass of icy cold water.
Leave a Comment »Eat Smart! Celebrate the benefits of tea during National Hot Tea Month
January is National Hot Tea Month and on a cold wintery day, nothing can be more refreshing than a steaming cup of tea.
Tea contains antioxidants, has less caffeine than coffee and actually keeps you hydrated.
It is the second most popular beverage in the world, behind water. All tea – be it white, green, black or oolong – comes from the same plant and all varieties are beneficial. The difference is in the processing. For example, white tea is harvested from young plants. Green tea is made from unfermented leaves and has more amounts of polyphenols than black or oolong tea.
Research shows that the amount of polyphenols in 4-6 cups of green tea a day can lower risks of cardiovascular disease and osteoporosis. But do not add milk to your tea. German researchers have found that milk blocks the beneficial polyphenols in tea.
Tea has no calories plus it has a third less caffeine than coffee, about 30 milligrams. Green tea may even help boost your metabolism slightly. In a small study, participants burned about 65 more calories a day when they drank tea as compared to an equal amount of water. The study also reported a significant increase in fat oxidation (turning fat into energy) with tea over water.
Drinking 4 cups of tea not only hydrates as well as a liter of water, but is a great antioxidant, protects the immune system, guards against a variety of cancers and even boost your metabolism.
And with flu and cold season upon us, there is nothing more soothing than drinking a cup of hot tea.
Brewing the perfect cup of tea
Take your pick – white, green, black or oolong – and brew a pot of refreshing and healthy tea. The key to a great cup of tea is in the brewing time – longer does not make it better, it makes it bitter. Follow these simple four steps to a great cup of tea.
1) Place one bag or one teaspoon of leaves for each 8 oz. cup of water in your cup or teapot.
2) Heat the water in a kettle, boiling for black tea, hot, not boiling for white or green tea.
3) Pour over the tea and step away from the cup or pot. Resist all temptation to dunk the bag or stir the leaves during the brewing process.
4) Keep an eye on the clock – it only takes a few minutes.
Suggested brew times:
- White: 4-5 minutes
- Green: 1-2 minutes
- Black: 2-3 minutes
- Oolong : 3 minutes
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