During the winter months, those of us in cooler climates may be inclined to spend more time indoors as the temps drop and daylight savings comes to an end. And if you work from home, it can be even easier to stay inside and be less active (hello, Doordash and Uber Eats). But when we do this, we miss out on critical time in sunlight, which can trigger changes in the body such as reduced serotonin, vitamin D, or too much melatonin, which can affect your mood.  

There are ways you can counter these feelings and boost your vitamin D, such as using “happy lights” light therapy in your space, and eating foods such as fatty fish, dark leafy greens and even dark chocolate. But don’t miss out on the feel-good benefits of getting outdoors and moving your body. 

Communing with nature can help us avoid the negative moods and melancholy of the season. Research has shown that exposure to the natural environment can reduce depression and anxiety. It also keeps us active, which counters the poor health effects of sitting for long periods indoors.

If you feel sad for two weeks or more, if you find it hard to get out of bed, if you notice yourself isolating or losing interest in things you used to enjoy doing, consider talking to a therapist. Whether or not you decide to seek counseling, spending more time outdoors and in nature will support your healing. So bundle up and try these activities:

Go for a walk or hike. Take a brisk walk in your neighborhood or at a local park with hiking trails. Walking is free and has so many benefits, including getting your heartrate up and getting you outdoors and closer to nature. Tune into a Girltrek Black History Bootcamp podcast for inspiration. 

Keep playing outdoor sports. Just because it’s cold out, you don’t have to stop playing sports you enjoy like basketball, tennis or throwing a football. Make it a family outing or join a local team. The activity will warm you up and the camaraderie will boost your mood.

Bask in sunlight. Even though there are fewer daylight hours, be sure to soak up some rays when you can. Step outside for a few minutes in the morning, during your lunch break or at the end of the day to experience the warmth and beauty of sunlight. You may even catch a lovely sunset.

Having fun in the snow.

Enjoy the snow. Even if you’re not a winter sports fan, you can still get a good workout in the snow. Try cross country skiing or snowshoeing, which is something I love to do. You’ll work up a sweat even when it’s cold. If you have kids, take them ice skating or sledding. Build a snowman together or surprise them with a snowball fight. You might just reconnect with the child in you.

Visit a local zoo, botanical garden or state park. These spots, which are often open year-round, get you up close to animals and greenery, and provide ideal scenery for a long walk.

Plan a trip. If you’re able, plan a weekend (or longer) escape to a warmer destination or one that puts you squarely in nature, like a mountain cabin or ski lodge. There may be opportunities like winter camping or ice fishing. A winter getaway may be just what you need to change your perspective.

Try a new outdoor hobby. Bird watching or outdoor photography can get you outside and give you a new skill that builds confidence and joy. Do a little research to find a local club or tour that you can join. 

Volunteer outside. Is there a cause you feel strongly about? There may be an opportunity to support a local charity by signing up for a fundraising walk or run, or helping to clean up a local park or support a nature preserve. Helping others feels good and prevents soul-crushing isolation. 

Another way to counter the blues and nurture your spirit is to take some time to journal. For seasonal inspiration, consider Winter Poem, a short and sweet glimpse of experiencing the wonders of winter, by Nikki Giovanni. Once you’ve read it, write to one of these prompts: 1) This poem explores seasonal transitions. What transitions are you exploring in your own life? How are they connected with the seasonal shift? 2) Like kissing snowflakes, list 5-10 ways you can embrace the change in seasons.  3) What phrase or line resonates most with you, and why? You can even do your writing outside.

Attend my monthly writing series to banish the blues

Click here to join Writing and Lighting the Way: Self-Care for Seasonal Blues.

Join my writing group to overcome the winter blues.

This monthly writing series that runs all winter until March will lift spirits that might dip when the temperature drops and the nights grow long. Using literature and lyrics, we'll explore seasonal sadness and holistic ways to welcome winter and thrive as the seasons change. First Saturday of the month for four months, starting Dec. 3. (Bring: something to write with (notepad, journal, your computer). No writing experience necessary.)

Many of us have a hate-hate relationship with calories. If you’ve counted then till the cows came home but lost not one pound, you know what I mean. But here’s how calories can be our friend.

We typically fall into one of three calorie-counting camps: The counter, who tallies every last one of them, the guesstimator, who rounds off, and let’s say the ignorer, who eats “what’s good” for them. All three have pros and cons, and all influence how we lose (or gain) weight. 

Counters have a solid sense of calories and fat, cholesterol, sodium, and for those on eating plans, “points,” but when focusing on numbers alone and not nutrients and other values in food, counters can end up making not-so-good choices. Ever substitute an order of fries for a hearty salad because they have about the same calories count? You already know which is better, but if you’re in counting mode, you tell yourself the swap is OK because it’s even – even though you know it’s not. If you’re a counter, you may also feel like a ship without a rudder navigating a restaurant menu or dinner party spread because you have no idea how much salt (or sugar!) went into that pasta dish. 

“Guestimating” works because it gives you a general sense of your calorie count. But guestimators can run into trouble when they “round down,” shaving calories here and there. If you round your calories, you may end up consuming more than you think. The only person you’re cheating is yourself. 

The Ignorer who pays no attention to calories and focuses on “eating what’s good” is on solid ground with clean, whole foods. But challenges lurk because “what’s good” can be vague, and when stressed or frustrated, what’s good may be a “treat” of something sweet (cake), chewy (candy), salty (pretzels) or crunchy (chips) instead of real, whole foods. 

Whether you’re a counter or an estimator or you play it by ear, calories in are calories in. What we need to focus on more is calories out. 

Think of it like bad budgeting: in order to lose weight, you must run a deficit: Calories in must be less than calories out. For maintenance, of course, calories in must equal calories out. You can’t cheat your checkbook because the numbers don’t lie. So let’s shift the spotlight to the cals you burn. Here are some estimates for an hour workout for a 200-pound person (see more exercises courtesy of the Mayo Clinic): 

Low-impact aerobics: 455

Bowling: 273

Bicycling (10 mph) 364

Rollerblading 683

Running (5 mph) 755

Stairmaster 819

Walking (3.5 mph) 391

Other ways to zap cals: 

Invest in a good pedometer so you’re counting your steps each day. The rule of thumb is 10,000, which equals about 5 miles. If you’re not losing enough, take more steps. Inactive people walk about 3,000 SPD. Don’t be one of them.

Stand when you’re on the phone, reading, or working at your computer. Studies show that sitting for long periods of time is not good for your health and in fact can cancel out all that work at the gym. And too many of us (me included) spend too much of our time glued to our computers, tabs and smartphones. So stand up and even – God forbid – step away. And keep steppin’ for a bit. 

Next time you’re inclined to count calories or guestimate or ignore the numbers, base what you eat on the number of calories you’ll burn. Light activity = light breakfast, lunch and dinner. A half-hour of high-impact Zumba plus stretching and walking = heartier dining. Keep counting or guessing or whatever you’ve done, but beware of the downsides, and at the end of the day, make sure to run a deficit. In a week or a month, the losses will add up big time. Want to tailor a diet and exercise combo that works just for you? Book your consultation now. 

Have a Healthy Day! 
Robin