Nutrition & Fitnes Winter Weight Behaviour Common belief holds that winter weight gain is inevitable and that humans are predisposed to gain a few kilograms to protect against the cold. Sadly, while it occurs among hibernating animals, humans do not experience any biological or hormonal change to store fat during winter. The colder weather does, however, impact our emotional and behavioural management of weight. While enjoyable in summer, there isn’t much appeal to pulling on the tights and braving the pavement in below 15 degrees Celsius. As well as this, we tend to reach for warmer, richer ‘comfort foods’ to accompany lowerintensity activities, such as watching movies, reading and snuggling up. And winter weight is easily hidden under those woollen jumpers and scarves, right? But while it's important to enjoy some down time, we shouldn’t let winter sabotage our yearlong weight loss achievements, nor forget that excess weight has a significant impact on our health, regardless of the season. Winter Exercise Alternatives Kick it indoors Can’t bear to leave the house this morning? There are plenty of exercises you can do inside your house, including lunging and climbing the stairs, burpees, jumping jacks, skipping and all forms of weight training. You can even use household objects, such as canned food and books, for weights. Hot yoga Hot yoga and Bikram yoga are great for warming up and keeping the muscles and joints flexible in the colder weather. Regular hot practice also helps to fight seasonal affective disorder, depression and stress, boost circulation and burn those ‘comfort food’ calories. Indoor rock climbi ng Get a little adventurous and take your work out to the wall. Indoor rock climbing builds strength, balance, coordination and concentration, and is great exercise for the body and mind. Heated pool swi mming Winter is no excuse not to get wet, so head to your local heated, indoor pool for some laps. Swimming is low impact with moderate resistance, and will keep you warm while you move. Trampolining Indoor trampoline centres have recently taken off in Australia, and not just for kids. Jumping constitutes great cardio and is low impact on joints. Grab the kids and head to Air Factory Trampoline Park in Burleigh Waters. Winter Food Goals Plan your meals Pick up the pen. From an epicurean’s perspective, winter is not a time for deprivation and dieting. Rather, we should take advantage of the seasonal produce whilst being mindful of extra fats and sugar. By planning the meals for the week ahead, we can avoid sporadic bingeing and unexpected trips to the supermarket, where chocolates and chips lure. This is also great for saving money and food wastage! Get garden wi se Do you know when eggplants are at their sweetest, and when apples are at their crispest? Winter is abundant with delicious and nutritious fruit and vegetables, including leafy greens, mushrooms and root vegetables perfect for roasted salads and Mediterranean casseroles. Find out what is in season around you at www.seasonalfoodguide.com or by chatting to growers at your local farmers’ market. Sw ap it In winter movie weather, chocolate and popcorn is a match made in heaven. But there are hundreds of healthier snacks and treats that will keep the weight off. Make some raw treats from dates, cacao, coconut oil and Brazil nuts, or a bowl kale chips baked in the oven with olive oil and sea salt. pm Winter Exercise Ti ps • Set time goals The Australian Physical Activity Guidelines recommend that people aged between 18 and 64 incorporate some physical activity into each day and to limit sedentary behaviour. This doesn’t mean running for two hours daily – half an hour of brisk walking is enough to manage a healthy weight. Commit to an achievable amount of time per day for exercise, such as a 30-minute morning walk and 20 minutes of weights in the afternoon. Start small and gradually increase the session. • Phone a friend Exercise with one or a group of friends to motivate each other and keep on track. It will be harder to ignore the alarm when someone is waiting at your door! • Dress appropriately Let’s face it. The first step outside is a shock to the system, especially after the warmth of indoors. So cover up your limbs and kidney area. But don’t overdress! As the body begins to move, blood circulates faster and body temperature increases within the first 10 minutes. • Work out at work If the mornings and evenings are too cold, take your exercise clothes to work and exercise during lunch. Take a half hour jog, or hit the park for some body weight exercises. Choose workout attire made from fabrics that wick moisture from the body, insulate heat and dry quickly. • Group gym sessions By committing to a time and day to attend a local gym class, you will feel more inclined to show up and get moving with everyone else. Gym trainers also provide real-time feedback and advice on how to avoid winter weight. 64 Pindara Magazine 2015
Pindara Private Hospital Magazine - Issue Five
To see the actual publication please follow the link above