You’ve made your New Year’s resolution and you’re all set to begin your healthy diet and exercise regimen. You even bought running shoes that match the color of your new juicer! But then you realize it’s only twenty degrees outside and all those bright summer fruits and vegetables are missing from the grocery store shelves. Not to worry, with a little creativity you can beat the winter blues and make good on your resolution!
Between the frozen cheeks and chapped lips exercising outdoors during the winter can be a challenge, and sometimes the snow and ice makes it downright impossible. Luckily, January is a great month to join your local gym or health club. Many facilities offer great deals on memberships at the beginning of the year, some as low as ten dollars per month! “The gym” certainly doesn’t mean what it used to. The trusty old free weights and treadmills remain, but are now joined by seemingly countless alternative options. 
Group fitness classes are popular among men and women of all ages, shapes, and sizes. Try yoga or pilates to destress after a long day and improve your balance, flexibility, and core strength. Hop in the pool and try the aqua versions for a new twist on these favorites. Spinning is a great way to get your heart pumping, especially if you’re not a fan of running! I usually have to drag my girlfriend to the gym with me, but she’s grown to love spinning because it allows everyone, beginner and expert, to go at a pace that’s appropriate for them. If you’re feeling a bit more adventurous, try CrossFit, SkyFitness, or Aerial Fitness, all available in the greater Philadelphia area.
New Year’s resolutions often revolve around weight loss, but it’s important to remember the benefits of physical activity and exercise extend far beyond the number on your bathroom scale. The recommended 150 minutes per week of exercise protects against cardiovascular disease, high blood pressure, and type 2 diabetes. 150 minutes sounds like a lot all at once, but it’s really only one hour three times a week, or one hour on the weekend and twenty minutes after work each day. According to a 2014 review by Amlani & Munir, those 150 minutes can also prevent you from missing work and reduce your healthcare costs, helping you with your other resolution to save more in 2017.
After your workout, stop by the grocery store or farmer’s market to pick up some winter fruits and vegetables. Citrus fruits including oranges and grapefruits are in peak season. Don’t forget to grab radishes, snowpeas, cabbage, and kale to balance your basket. Try these easy recipes for healthy meal ideas during winter, and visit your Registered Dietitian Nutritionist for more advice on a Healthy New You in 2017. You can beat the winter blues!
Kale Citrus Salad*
Ingredients
4 cups chopped kale
1 orange or ½ red grapefruit
1/4 c orange juice
1 tbsp extra virgin olive oil (EVOO)
1/2 clove garlic, pressed
1 heaping tbsp plain Greek yogurt
2 oz goat cheese
2 tbsp walnuts, chopped
2-3 sliced radishes for extra crunch (optional)
Directions
- Combine orange juice, EVOO, garlic, Greek yogurt and a dash black pepper in a glass jar and shake until smooth and creamy.
- Peel citrus fruit and cut into chunks, combine with kale. Toss with dressing and top with goat cheese and walnuts.
*Adapted from foodnetwork.com and minimalistbaker.com
Golabki (Polish Cabbage Wraps)
serves about 6
Ingredients*
1 head cabbage
1.5 lbs ground chicken or turkey or substitute quinoa (about 3 cups cooked) for a vegetarian alternative
1 egg, beaten
1 cup brown rice, cooked
1 small onion, diced
2 cloves garlic, minced
1 tbsp extra virgin olive oil (EVOO)
1 tbsp thyme
1 tsp salt
1 tsp black pepper
1 can crushed tomatoes, 28oz
Directions
- Boil large pot of water. In a separate pan, heat EVOO and sauté garlic and onions until onions are translucent. Set aside.
- In a mixing bowl, combine ground meat, egg, rice, garlic, onions, thyme, salt, and pepper and mix with hands.
- Core cabbage and blanch in boiling water until leaves are limp and peel off easily. Grease a glass casserole dish with EVOO cooking spray. Peel off leaves and fill each with about 2 tbsp of the meat mixture. Wrap and place seam-side down in glass dish.
- Pour crushed tomatoes over lettuce wraps. Bake at 350 degrees for 2 hours.
*adapted from food.com
By Brian Behring
Graduate Student, Drexel University
MS In Human Nutrition