1. 14 Healthy Ways to Fight the Winter Blahs
By Karen Uthe (for Francesca Fisher)
With the cold-weather doldrums heading our way, now is a good time to add easy “pick-
me-up” changes to your daily routine. Help fight the mid-winter blahs with these 15 little
tips.
1. Color your world by adding some brightness to your salad. Toss in cherry tomatoes
(vitamin C) and shaved carrots (vitamin A) to add color to your greens. If you are
feeling really adventurous, add chickpeas (fiber to help lower the bad cholesterol) and
salmon instead of tuna, which is richer in omega-3 fatty acids to fight heart disease.
2. Walk this way. If you walk a mile a day at a brisk pace, you will lose a pound a
month without changing your diet. And it only takes about 15-20 minutes to walk a
mile. So bundle up and head outdoors for some daily exercise.
3. Kill two birds with one walk. While you are outside doing your daily mile, you are
also getting sunshine. Researchers suggest going outside for 20 minutes each day.
Lack of sunlight lowers serotonin in the brain, which brings down your energy level
and your mood.
4. Floss and smile. Taking care of your teeth does more than make your smile brighter.
Studies show there is a connection between periodontal disease and risk factors for
heart problems, circulatory problems, and preeclampsia and preterm birth in pregnant
women. So brush and floss to make sure you are taking care of you and your teeth.
5. Portion police. Whether you are dining in or out, try making a mental measurement of
your food before you eat. A serving of meat is about the size of a deck of cards, a
baked potato should be about the size of a computer mouse, and a serving of ice
cream should be about the size of a tennis ball.
6. And speaking of chewing. Sugar-free gum can triple the amount of saliva in your
mouth, which is good for your teeth. Saliva is nature’s way for preventing cavities,
washing away food bits, and diluting acids that bacteria produce, not to mention
preventing bad breath.
7. Be happy. Acting like an extrovert, even if you are shy, can have a positive effect on
your mood. People feel happier when they try to be outgoing than when they are quiet
and reserved.
8. Cheers to you. Drinking one glass of wine a day can actually be good for you. Red
wine is especially good as it has high levels of antioxidants that prevent blood clots. It
also will not suppress your immune system like most alcoholic beverages.

2. 9. Take your multi-vitamin. But make sure it contains folic acid. Half of all pregnancies
are unplanned, and folic acid helps prevent spinal and brain defects in babies. And if
you are beyond pregnancy age, folic acid is still important in reducing a woman’s risk
of heart diseases and types of cancer. According to the March of Dimes, only 40% of
American women of childbearing age take a multivitamin.
10. Drink up. Did you know that the milk in the bottom of your cereal bowl is just as
important as the first spoonful? Cereal manufacturers spray vitamins on the cereal
which dissolve in the milk. When you dump that milk down the drain, the cereal’s
vitamins go with it. So when no one is looking, lift your bowl and drink to your
health.
11. Fill it up with fiber. Since most of us are only getting about half the fiber we need
every day, we need to eat more whole grains, fruits, and vegetables. Carrots, spinach,
and red peppers are especially rich in fiber and vitamins. Fiber is our friend as it
makes you feel full, keeps you regular, and helps fight colon cancer.
12. Treat your feet. Melanomas on the feet and ankles tend to have worse prognosis than
on other parts of the legs. Keep tabs on any moles that appear on your feet and under
toenails. If they change shape or color, see your doctor. And when applying
sunscreen, remember to include your feet.
13. Think then drink. Instead of a can of soda pop, how about a glass of low-sodium
vegetable juice? You will meet one of the three daily servings of vegetables
recommended, and consume only 38 calories. Plus you will get a good dose of
cancer-fighting phytochemical lycopene. And if you are in the mood for something
sweet, mix a pack of low-calorie hot chocolate with skim or low-fat milk. With 80
calories a serving, you are also getting calcium and vitamin D.
14. Early to bed. Try to go to bed 30 minutes earlier tonight. Sleeping less than six or
seven hours nightly may increase your risk for health problem, including obesity.
Lack of sleep also puts you at risk for depression, memory loss, relationship stress,
and an impaired immune system.
Francesca Fisher is the owner and founder of Body Sculpting by Exterior Designs, Inc.
of Hudson, Ohio. Her strength training exercise classes are offered at over 200 locations
throughout Northeast Ohio. She has starred in, and produced, eight fitness videos
including her newest, Back-Fit with Pilates. For more information, visit the website
www.flexcity.com.