Winter Wellness
Ah, winter time. There are so many aspects of the season to enjoy: the holidays, warm, cozy evenings at home, beautiful scenery, winter sports, and of course, the possibility of a snow day. Winter can also come with feelings of isolation, inactivity and weight gain, and guilt or shame over difficulty adhering to healthy habits that seemed to come more naturally during the warm weather months.
I think it’s time to start changing the conversation, and here’s how:
Update your approach to the holiday foods that weigh you down.
Tradition. It’s a loaded concept. I realize that altering traditional family recipes can be very difficult, especially if those recipes originated with family members who are no longer with us. If you’re open to alterations, the internet is full of variations on sweet and savory treats that are made with healthier ingredients and might invoke similar happy feelings and memories as the original versions.
If you don’t feel comfortable altering, try adding something new. COVID-19 is changing the way many of us celebrate the holidays this year, so what better time to go for it? Every tradition starts somewhere and why not start one with you? Show family and friends that eating healthy doesn’t have to mean deprivation. Winter delicacies such as nuts and pomegranates have the added plus of providing beautiful presentation options. Show off your creativity!
I also acknowledge that there are some things about your environment that you simply can not change. Or you aren’t willing to change, and that’s okay too. The key here is to be conscious about your consumption. Maybe you’ll decide to fill your plate once, have one dessert, and one alcoholic beverage and that would be a huge improvement from how holiday events usually play out for you. If you chose this approach, pay attention and ENJOY! Find an accountability partner to share your plans with. Remember that this should be someone who can offer a gentle, supportive reminder to you, not someone who will treat you critically or judgmentally. You’ll feel accomplished and maybe even motivated enough for a quick walk in between dinner and dessert with a family member who you haven’t had much time to chat with recently.
Ditch the dangerous promise of starting “fresh” in the new year.
Get your mind out of the “splurge from halloween until new year’s eve so you can start fresh in January” mindset. The reality is that it just doesn’t work for most people and they find themselves having abandoned their goals mere days or weeks in to the new year. Every minute of every day is a new opportunity to make a choice that’s in line with what we want for ourselves. The cycle of binging and deprivation is simply not sustainable and can even be harmful to our bodies and minds. I’m not discouraging the idea of using January as a time to set goals for yourself. The energy of a new year can be a perfect time for this, but it's all about knowing yourself, setting yourself up for success, and not requiring perfection. It's also a great time to get started with coaching.
Think differently about movement.
The winter requires us to adjust our ideas about exercise. You might promise yourself that you’ll go to the gym every day beginning January 1st. Maybe it happens for some people, but if it’s not realistic for your life, then you set yourself up for beginning the new year with more guilt. Think outside of your box about what movement can mean. Again, COVID-19 is beginning to change the way a lot people engage in movement, so keep building on this throughout the winter. There are plenty of ways to move around your house while cleaning, dancing, playing with kids or pets, and more. Getting outside to play, walk, or engage in a sport is great too. Even if you decidedly hate the cold, bundle up and give a 10 minute walk a try. Listen to a guided meditation, music, or a podcast while you walk to pass the time. You might find that you can adjust to the cold and that you feel much better after having gotten some fresh air and exercise. Those positive feelings can be addicting too.
Fill a void.
Emotional eating is a huge conversation, but if you usually find yourself snacking and overeating all winter long, I challenge you to ask: Are you truly hungry when you snack or are you trying to meet another need? When you’re about to open that bag of snacks, what are you feeling in that moment? Give yourself a chance to come up with a list of other ways that you might meet that need. Hungry for socialization? Schedule a phone or video call with a friend. Hungry for excitement? Go for a challenging winter hike or try a new sport. Bored? Journal, start something new, or get better at something that you’re already good at.
Shed the emotional weight.
As the winter barrels on, keep in mind that it’s a common time for stagnancy and for surfacing of negative or old emotions. There are generally fewer outlets available, fewer opportunities to get out and get moving, fewer distractions, and more time alone with ourselves. Channeling the concept of “letting go,” I’d suggest trying yoga, meditation, journaling, self improvement books, podcasts, or blogs, or talking to a trusted friend. Try to process feelings as they come up and give yourself the time and space to do so. It can also be a good time to seek out a professional coach or therapist if you need some guidance.
Whatever you decide to work on this winter, remember to celebrate your progress, no matter how large or small.
And I, for one, am very proud of you.
Winter Recipes
Below are links to some of my favorite winter recipes. Don’t be intimated by ingredients that are new to you. Ingredients in these recipes were all found at local grocery stores, and the recipes are there to guide us. If you need to make an alteration, go for it. It’s okay to love some and hate some, that’s all part of the fun.
Enjoy!
1-Pot Tuscan-Style Beef & Lentil Soup by Minimalist Baker
Slow Cooker Chicken Curry by Family Freezer
Paleo & Vegan Winter Kale Salad by What Great Grandma Ate
Mediterranean Quinoa Bowls with Hummus by Simply Quinoa
Peanut Butter Banana Baked Oatmeal by Fit Foodie Finds
Raw Pecan Pie Energy Balls by The Simple Veganista
https://simple-veganista.com/raw-pecan-tart-truffles/