Tis the season for making excuses to not venture out in the cold.
Icy sidewalks, frigid air, and strong cold winds can contribute to finding a nice comfortable spot on the couch and convincing yourself to stay there. It is still important, however, to be physically active in the winter — and especially over the holidays.
We typically eat more and exercise less during this busy time of the year. Taking a brisk walk, shoveling snow, or sledding with your kids are all great ways to keep active and feel better. Wintry weather does not have to stop you from outdoor exercise, but it is important to dress for the conditions. Keep in mind the Scandinavian saying, “there is no bad weather, only bad clothing.”
Wear layers, invest in a pair of good boots, and do not forget your extremities. Wear a hat, mittens or gloves, a cozy scarf, and thick socks to match your activity and weather conditions. To cool yourself if you overheat, you can just remove your hat or gloves.
Here are a few ideas to help you fit in physical activity this holiday season:
1. As much as you can, wear running or comfortable walking shoes so you can get moving whenever there is an opportunity. Pop a casserole in the oven and head out the door for a walk. Park farther away and walk to your destination. Walk the mall before you shop the mall.
2. Take the stairs. In one minute, a 150-pound person burns approximately 10 calories walking upstairs and only 1.5 calories riding an elevator.
3. Find trails and tracks before your travel. Check with your host or hotel to see what walking trails are available. Visit www.usatf.org/routes for ideas.
4. Clean your house. Set aside a few hours one day and really clean your house. Bending, squatting, running up and down stairs, standing while folding and putting away laundry, etc. all burn calories. Every little bit of activity can add up and doing something is better than nothing.
5. Look for a holiday fun run. These are often held over the holidays and are usually welcome to experienced runners as well as those who choose a more leisurely pace. Invite your friends and plan on an outing with coffee or a meal together afterwards.
6. Build activity into family visits and outings. Encourage houseguests to bring workout clothes suitable for walking or activities at a local health club. Activities with friends or family are more enjoyable than doing them alone.
7. Fly with wheels (or a backpack). If you are flying during the holidays, use the time between flights to get in some activity. If time allows, walk to a far-away gate vs. taking the “people mover.” Instead of waiting for a flight, use this time to take a brisk walk.
Recipe: French Toast Casserole
Ingredients:
½ cup butter or margarine
12 slices of bread
1-cup brown sugar
1-teaspoon cinnamon
5-6 eggs
1-1/2 cup milk
Directions:
1. Melt margarine in 9x13 pan. Put 6 slices of bread in bottom of pan.
2. In a bowl, mix 1 cup of brown sugar with 1 teaspoon cinnamon.
3. Sprinkle ½ of sugar mixture over bread.
4. Add another layer of 6 slices of bread.
5. In a bowl, whisk eggs with milk until blended.
6. Pour over bread layers. Sprinkle with remaining sugar mixture. Cover and refrigerate overnight.
7. Bake covered at 350 degrees for 30 minutes.
8. Uncover and continue baking 15 minutes or until set and browned.
Recipe: Smoky Sausage and Grits Casserole
Makes 12 servings
Ingredients:
1 ½ pounds smoked sausage, chopped
½-teaspoon table salt
1 ½ cups uncooked quick-cooking grits
2 (8-ounce) blocks sharp cheddar cheese, shredded
1-cup milk
1 ½ teaspoons chopped fresh thyme.
¼-teaspoon garlic powder
¼-teaspoon black pepper
4 large eggs, lightly beaten.
Cooking spray
Directions:
1. Preheat oven to 350 degrees. Brown sausage in a large skillet over medium-high heat, stirring often, 7-9 minutes or until cooked; drain on paper towels.
2. Bring salt and 4 ½ cups water to a boil. Whisk in grits and return to a boil. Cover, reduce heat to medium and simmer 5 minutes or until thickened, whisking occasionally.
3. Remove from heat; add cheese, stirring until completely melted.
4. Stir in milk and next 4 ingredients.
5. Stir in sausage.
6. Spoon mixture into a lightly greased 13 x 9-inch baking dish.
7. Bake at 350 degrees for 50 minutes to 1 hour or until golden and cooked through. Let stand 5 minutes before serving.
Interested in free nutrition education classes with OSU Extension Expanded Food and Nutrition Education Program (EFNEP)? Contact Nancy Lyons at 937-224-9654 or lyons.489@osu.edu.