Fight the Winter Workout Woes

Lori M. Noble, MD, a primary care physician at Spruce Internal Medicine, located at the new Penn Medicine Washington Square building, discusses ways to keep active during the colder months.

Lori M. Noble, MD

When it’s cold and blustery outside, your warm and fluffy slippers have a tendency to look much more enticing than your running shoes. Before you know it, one day off turns into two and, eventually, that short exercise holiday has turned into an outright sabbatical.

This doesn’t have to be the case, though. Some simple tips to help stay active this winter:

1. Switch it up: Who says you have to exercise the same way throughout the year? If you enjoy jogging or biking, there are great indoor alternatives to these activities.
   
   Try an exercise DVD series, sign up for an up-tempo Zoomba class, or try honing your swimming skills at the local YMCA. If you want to continue biking, get a stand that allows you to turn your road bike into a stationary one.


2. Squeeze it in when and where you can: You can burn calories by making small changes to your daily routine. Did you know that an individual weighing 200 pounds can burn up to 12 calories an hour simply by choosing to stand rather than sit? That adds up to about 100 calories in an 8-hour workday, which is about the same as running a mile!
   
   And we often forget that there is a built-in gym in every office building - the stairs. Take them whenever you need to go between floors. Take it a “step” farther and carve out part of your lunch break to walk or run a few flights.


3. Dress the part: If you know you won’t be able to get past the distractions at home or work to make exercising indoors possible, make exercising outside easier.
   
   You’ll need breathable, but fitted attire to keep warm and help reduce sweat. Because the body is mainly focused on warming your core, a hat, gloves, and warm socks are critical to feeling comfortable when the cold really hits.



4. There’s power in numbers: When motivation is lacking, nothing is more powerful than the support of a friend. Try organizing a neighborhood walking club, or reach out to that person with whom you just never have enough time to catch up. Time flies when you’re having fun, so that 30-minute jog will inevitably feel much shorter in the company of friends.


5. Track your progress: Setting goals is a great way to keep yourself motivated. Jot down your exercise plan for the month while keeping in mind the progress you hope to make. Keep the goals attainable, like increasing your workout by a few minutes each day. It's also nice to have a little reward planned once you've met your goal, like buying that new pair of sneakers you've had your eye on.

This winter, don’t let workout woes slow you down. Keep it interesting, and you’ll find it easier to keep moving.

Got an exercise tip you want to share? Let us know how you plan to stay active, indoors and out.

Healthy Eating Tips for the Holiday Season

Lori M. Noble, MD, a primary care physician at Spruce Internal Medicine, located at the new Penn Medicine Washington Square building, discusses some healthy eating tips for the holiday season.

As winter arrives, if you're anything like me, you just can't wait to put on that cozy, bulky sweater to keep warm. It also helps to camouflage those few extra holiday pounds the sweet potato casserole and stuffing are likely to leave behind.

But, have no fear; this season can still be enjoyed without needing to buy a new wardrobe when it's over. With a few simple tips and some pre-meal planning, you can still eat the foods you love without sacrificing taste or your waistline.

Keep Your Plate Green

This is actually a great tip for any meal, not just around the holidays! If you dedicate half of your plate to healthy veggies, you've already won half the battle. You can’t give in though. If you go back for seconds, remember the half-plate rule. Veggies are high in fiber, so they will keep you feeling fuller longer and help to prevent over-indulging on some of the less healthy options.

If you intend on bringing a dish to someone’s home, volunteer to bring roasted veggies or a big salad. This way, you know you will like the healthy option.

Don't Leave the House Hungry

One of the most common mistakes individuals make during the holidays is skipping breakfast in an attempt to "save up" calories for big meals. This tactic actually slows your metabolism to a halt. When you do eat, your body wants to hold onto every last calorie it can. Plus, when all that delicious food is put in front of an empty, growling stomach, it becomes an irresistible temptation to overeat. Be sure to eat a healthy, satisfying breakfast, such as oatmeal with a handful of dried fruits and nuts or egg whites with veggies and low-fat cheese.

Pick your "Poison"

We all have our "Achilles heels" when it comes to holiday meals - mine happens to be...well, anything on the dessert table. If you know what you're likely to over-indulge in, you can make a plan to keep yourself on track. For instance, if you're a sweets or carbohydrate-lover like me, you might avoid the "pre-dinner" snack foods and limit the stuffing and sweet potatoes at dinner to one serving each (~1/2 cup). This allows you to have that nice piece of pie for dessert without any guilt!

Keep the Food off the Table

This is a sneaky trick that I have used for years. If the food isn't kept on the table, grazing isn't nearly as easy. In order to get seconds, you have to make the conscious effort to get up from the table, get more food and maybe even heat it up if it's gotten cold. You'll be forced to ask yourself, "do I really want to get up from the table?" rather than just picking at whatever tasty treat is casually left in front of you.

Don’t Forget about Liquid Calories 

Holiday cocktails and wine with friends add up to a lot of empty calories. For example:

• One cup of eggnog – without added liquor – has about 350 calories and 19 grams of fat.
• One cup of champagne has about 182 calories.
• One, four-ounce serving of red wine has about 100 calories.

Try to stick to water or unsweetened tea. If you do choose to have “a drink”, stick to wine, low-carb beer or spirits.

So, enjoy your holidays. Just remember, a little preparation and a modest amount of self-control can go a long way. What better way to start the New Year than with a positive resolution.
 

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