Motivational Monday: Working Out, As The Days Get Shorter

In order to stay healthy, vibrant, energized, and well, we can't just count on our healthy diet to do all the work, we also need to exercise our bodies.  Today's "Motivational Monday" topic was spawned from this article found on FitSugar.com (as well as the countless chats I've had with friends, family members, and clients about how the "short days" leave zero time for work outs).  Did you know the following information?

About 4 to 6 percent of people may have winter depression. Another 10 to 20 percent may have mild SAD. SAD is four times more common in women than in men. Although some children and teenagers get SAD, it usually doesn't start in people younger than age 20. Your chance of getting SAD goes down as you get older. (Source)

Did you know that countless studies have shown that working out actually improves mood and may even reduce your risk of depression? You probably already knew that, but does that fact alone actually motivate you to get up, get out, and workout as the days get shorter?? Maybe not.  Here are some of my tips, in addition to tips from the article

1)  Remind yourself that you will never regret a workout. Period.

2)  Don't listen to what you hear on TV about certain times of day being better for workouts. Workout whenever it's best for you.

3)  Really take note of how you feel after a workout, and throughout the day.  If you pay close attention you will realize that you feel better and are actually less hungry on days you workout (especially if your workouts are consistent).

4)  Join a gym with windows, so you don't feel like you're still inside if you prefer working out with weights and machines.

5) Find an exercise partner who will keep you motivated, and provide you more desire to actually get up and exercise!

Source: iStockPhoto

6)  Find an exercise you actually enjoy, so you will actually do it. Make exercise a priority, not a "maybe".  Treat exercise like an important meeting, you have to go!

7)  Load your iPod with motivational songs that keep you moving.

8)  Take vitamin D.  I'm still convinced that the reason we get more colds in the winter is because we don't see the sun as much, thus we don't often get enough vitamin D. I take 2000 IU per day in the winter, but typically 1000 IU is sufficient (as long as your also getting some in food).

9)  Think about how exercise can boost your immune system.  You don't want to be like this lady, do you?

Source: iStockPhoto

10) This is reserved for YOUR tip.  Go ahead and share your tips!  My tip? Stop making excuses. Period.  Who makes excuses for their health and mental/physical wellbeing?  It's just not right!

Tomorrow I will be posting about Simple vs. Complex carbohydrates (did you know one isn't always better than the other??) and then Wednesday you get to see the tasty sides I made on Thanksgiving.  And seriously, they were delicious, if I do say so myself :)

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

Need To Get Regular? Saute Some Spicy Broccoli!

Who needs "probiotic yogurt" to stay regular when you've got thousands of vegetables to choose from, which can get you regular in no time?

Nick and I get about 50% of our fiber each week from broccoli or other cruciferous vegetables, such as cauliflower. No joke (ok, I've never done the math, but that's my guess). Since we like broccoli so much it's imperative that I continue coming up with new ways to prepare it (although, we'd eat it in any form, really).


Here are some of the reasons why I make sure to eat at least 1/2 cup of broccoli (or other cruciferous vegetable), everyday:

• Vitamin C for collagen repair (especially good for the small capillaries that help with circulation, and for gum health). Vitamin C also acts as an antioxidant, and works with other compounds in broccoli to increase it's ability to act as an antioxidant.
  

• Fiber for heart health and a healthy GI tract.

• Folate for heart health and for DNA synthesis (especially important for young women who may become pregnant, or who are currently pregnant.)

• Phytonutrients that act to bolster antioxidant defenses, and some of which actually act as antioxidants.
  

• Phytoestrogens, which are "plant estrogens". They act similar to human estrogen, but instead of binding to estrogen receptors on cancer cells, and helping to replicate the cancer, it binds to the receptor and prevents the binding of human estrogen, thus preventing the growth of hormone sensitive cancers (prostate and breast cancer are two examples).
  

• Beta-catoene, lutein, xeaxanthin (all carotenoids), which can help prevent numerous types of cancer (especially colon and bladder) and which help protect the eyes, and the skin from UV rays.

Spicy Sauteed Broccoli
(Adapted from a recipe in Nutrition Action)
Makes ~ 4 cups

Ingredients
1 head of broccoli
2 T garlic olive oil
1/4 tsp. red pepper flakes
1/8 tsp. salt

** If you want to use actual garlic cloves, you can, just use regular olive oil and 5 cloves of thinly sliced garlic **

Directions

Rinse and chop the broccoli (including the stem, if you're like me and you like it!). Plunge the rinsed and cut broccoli into a pot of boiling water (enough water to cover the broccoli) for 3 minutes, then rinse under cold water.

Add the garlic oil to a hot pan (set on medium) and saute the red pepper flakes for about 30 seconds (this is when you would saute garlic, if you choose to use garlic). Stir in the broccoli and saute until hot. Season with ~1/8 tsp. salt.

Serve hot, if you can.

So, if you are not feeling "regular" these days, grab some broccoli instead of "special yogurts" (or in addition to, if you want). You'll save some money and get some serious nutrients while you're at it! And if you take probiotics for immunity, you'll be pleasantly surprised to find that a nice dose of green veggies can help with immunity too.

Check out these other ways to enjoy the benefits of broccoli;

Roasted Broccoli with Curry

Broccoli Sprouts

Broccoli Cheddar Soup

QUESTION: What's your favorite way to eat broccoli? Or if you don't like broccoli, what's your favorite immunity-boosting green veggie?

Need some ideas for adding more cruciferous veggies to your holiday dishes? Check out this article from USAToday.com.

One more thing, I really appreciated all of your comments (positive and negative!) on my last post about the Dean Ornish Program. I read each one of them and appreciated what I learned from your honest opinions.

Enjoy your weekend everyone!!