Winter-Proof Your Run

Winter workout prep

Baby, it's cold outside, but that doesn't mean you should be stuck on the treadmill. Exercising in the fresh air (even when it's nippy!) has good-for-you benefits—just five minutes can boost your energy and mood. The key is to know how to avoid cold-weather mishaps. Follow these tips from Jonathan Cane, president of New York City's City Coach MultiSport, a coaching resource for runners and triathletes.

Don't dress for Siberia

Wearing layers is important, but don't overdo it. Dress as though it's 20 degrees warmer than the actual temp. "You want to feel a little chilly when you start," Cane says. "Once you get going, your body temp will rise, and you'll feel warmer."

Think nylon, not cotton

Start with a base layer top made of a sweat-wicking fabric like Dri-FIT. (Steer clear of cotton, which traps moisture and draws heat away from your body.) Running tights will usually keep your legs warm, but if it drops below 20 degrees, switch to a fleece-lined pair.

Add a windproof yet breathable zippered jacket (think nylon). If it's supercold (below freezing for most, though it depends on your cold tolerance and pace), add a Dri-FIT middle layer. Don't forget a moisture-wicking hat and pair of gloves. And to make sure you're seen in winter, wear reflective clothes.

Prep before you step

Cold muscles are less flexible, so to prime them, start with a brisk walk or light jog. "This warms your core, increases blood-flow to your muscles, and lubricates your joints," which will help you move more efficiently and burn more calories, Cane notes. To lessen your risk of pesky pulls and strains, save stretching for post-run, when your muscles are looser. But step inside first—cold air mixed with sweat can give you major chills.

Keep your stride slip-free

Don't be afraid to pound the powder unless it's icy. (Slick surfaces offer less traction, which ups your chances of slipping.) Snow running is similar to grass or dirt running, Cane explains. The unstable ground adds resistance, making you engage your core and work your body harder. Just be sure to shorten your stride to prevent nasty slips and spills.

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The Best Energy Bars

Drink up!

Drier air in winter can lead to dehydration, so don't slack on sipping.
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9 Signs You're Headed for a Holiday Meltdown

Seasonal stress

By Sarah Klein
Let’s face it. Some holiday-related stress is to be expected. Turkeys will be burned. Flights will be canceled. How you react to it determines how the holiday will be remembered. And the pressure hits some people harder than others.

So how can you become one of those people who chuckles at adversity—silly snowstorm!—instead of crying into your eggnog? Here are nine signs you could be headed for a holiday meltdown, and how to stop the implosion before it happens.

You have super-high expectations

If you tend to feel stress year-round because you’re not meeting the expectations you’ve set for yourself, the holidays are likely to amplify these feelings. Sometimes expectations are so unrealistic they simply can’t be fulfilled.

What you should do: Focus on what is realistic—not ideal—or you risk facing major disappointment when things don’t go as planned. Perfectionists must remember that preparing for a holiday is not a one-person task; reaching out to a support system to delegate tasks can really lighten the load.

You tend to overbook

Chances are, the holiday invitations are hitting your inbox and mailbox. Between the office party, family commitments, and one-day sales, you can be stretched—too thin. Packing your calendar with obligations means sacrificing time usually spent on other activities. Sleep and exercise—important stress relievers—could be the first to go.

What you should do: Get ready to say no to some things. Start to prioritize chores, decline some invitations, and schedule time to do holiday activities you enjoy, instead of just those you feel you have to do.

You have family friction

If you have overbearing parents or passive-aggressive siblings, the holidays can amplify trouble in already strained relationships. Tension can escalate, especially if you are spending longer periods of time with family than you are used to or staying with or hosting family members.

What you should do: The best thing you can do? Manage your expectations. Be sure to take time for yourself, even if you are hosting visitors.

You cut back on sleep to get everything done

You’re up at the crack of dawn to rush to the best sales and then stay up late to wrap gifts or clink glasses at parties. But the holidays shouldn’t mean kissing your good night’s sleep good-bye.

What you should do: Skimping on sleep can leave you grumpy and stressed, throw off your diet, and increase your risk of colds, depression, and car accidents. Make a good night’s sleep a priority.

You tend to drink more when stressed

Sometimes a glass of red wine is the perfect antidote to a long, stressful day, but excessive drinking can spell trouble. Because alcohol is a depressant, overindulging could make you more emotional, leaving you more open to a major meltdown.

What you should do: Experts recommended limiting your alcohol intake to one or two drinks a day. Sure, that can be tough when faced with a mandatory office party, but if you can’t stick to your limit, do yourself a favor by ducking out of the party early.

Your clothes are feeling tight already

Before you know it, the leftover turkey sandwiches, Christmas sugar cookies, and afterwork cocktails can really add up. Studies have shown that many people gain a couple of pounds over the holidays and can become part of a vicious cycle: Holiday eating is stressing you out and the holiday stress is making you eat.

What you should do: Enjoy holiday meals guilt-free by planning ahead for the splurge. That way you can indulge smartly without derailing your diet.

You’re strapped for cash

If a change in your work life or finances is a dark cloud hanging on the holiday horizon, you’re not alone. Even before the economy bottomed out, Americans said financial pressures caused holiday stress.

What you should do: Although it’s tough, now is the time of year to ask for help if you need it. From meals to toys for your kids, religious groups and other charitable organizations are there to help you.

You’re struggling with depression or another health problem.

The holidays can be particularly trying for people with depression and other mental illnesses. Feeling depressed at this time of year “can be particularly hard because we’re expected to be happy,” says Stephanie S. Smith, PsyD, psychologist at Front Range Psychological Associates.

What you should do: Being open and honest about your emotions ahead of time will take some of the pressure off of staying cheery. Talk with family members before the holidays and decide which traditions work best for you.

You’re married to tradition

Traditions are one of the sweetest parts of the holidays. But, sorry—sometimes plans change.

What you should do: Treasure your traditions, but be open to new ones. Sometimes the holidays don’t look exactly as we remember them or how we think they should look—or taste. Take a look at how your life has changed in the past year. Be flexible and willing to compromise—holidays are about more than what you eat and where you eat it, or about a gift’s price point.
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20 Ways to Torch 200 Calories

Hit the market

Buy groceries for your fete (45 minutes of cart-pushing burns 117 calories), carry them inside (5 minutes of schlepping them up stairs burns 43), and put them away (40 calories in 14 minutes).

Bat a birdie around

Challenge partygoers to a friendly game of badminton and burn about 200 calories in 40 minutes.

Act out

Help your guests burn off even more of that barbecue fare by leading them in an hour of charades.

Sing, laugh, repeat

Settle in for an hour of Glee and participate by belting out those lyrics; you'll burn more if you do it standing, chorus style. When it's your turn to rest your chops, laugh. Singing zaps 136 calories an hour, and 20 minutes of giggling torches another 67.

Bypass the boob tube

A 2-hour game of Scrabble will make you smarter and 200 calories thinner.

Hit the mini links

When's the last time you played putt-putt? All it takes is about an hour to slash 200 calories.

Weed and seed

Make your yard happy by uprooting those pesky weeds for 25 minutes (127 calories) and planting some new seedlings (77 calories for 15 minutes).
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11 Holiday Health Hazards to Avoid

Holiday weight gain

Christmas cookies, eggnog, late-night leftover ham sandwiches: All that holiday joy adds up to at least a pound a year, but studies suggest that you never really take it off. Keep eating everything you want over the holidays and you'll end up looking like Santa when swimsuit season rolls around. Try these tips to avoid holiday weight gain.

Choking

You may wish your mother-in-law would choke on her snarky comments, but choking is a serious health hazard. Nearly 3,000 people in the United States die each year from choking, according to the National Safety Council, and since you're eating more during the holidays anyway, better chew your chestnut pudding and pumpkin pie well. To avoid choking, take small bites, chew slowly and carefully, and avoid talking or being distracted while eating. Be wary of high risk foods including hotdogs, grapes, candy with nuts, and hard fruits and vegetables.

Poisonous holiday plants

Hold the holly (and mistletoe) if you plan to have small children or pets around during the holidays. All can be toxic, and even pine cones and falling berries can pose a choking hazard. Best bet is to make sure no one smaller than a holly bush gets near seasonal plants this year.

Deep-fried-turkey fireballs

Deep-frying your turkey can be so dangerous that Underwriters Laboratories, the product safety certifier, has refused to stamp any fryers on the market with its iconic UL logo. From 1998 to 2007, there were at least 138 incidents involving turkey fryers that caused 36 injuries and more than $7.8 million in property loss. (Watch UL techs demonstrate the perils of frying.) Still, if you must deep-fry your bird, follow your fryer's instructions carefully, and heed these safety tips.

Holiday heart attacks

Think the weather outside is frightful? Check the perfect storm of heart attack risk factors looming on the horizon. It’s the worst time of year for heart trouble, with heart-related deaths peaking in late December and early January. (The deadliest day? December 25, according to one study.) Why? There are lots of reasons: holiday stress, heavy meals (a known heart attack trigger), ignoring chest pain for fear of disrupting the festive mood, skipping meds in the hustle and bustle, and understaffed hospitals. Stay safe by being aware: Take your meds and watch for symptoms. Oh, and moderation is key.

Flammable Christmas trees

Each year, more than 400 residential fires involve Christmas trees, resulting in as many as 40 deaths and 100 injuries. In fact, though Christmas trees cause the fewest holiday-related fires, they account for the greatest percentage of deaths, according to a recent report by the Centers for Disease Control and Prevention. The safest tree is a flame-resistant artificial one; follow this advice if you want to bring a fresh one home.

Toy horrors

Besides troublesome questions about the safety of toys made in China, now you must face the most dreaded of all holiday hazards—opening the gifts. Sounds simple, but each year about 6,000 people in the United States visit the ER with wounds from trying to pry, slice, or stab open gifts encased in hard plastic "clamshells" or held down with a thousand metal twist ties. Some retailers, including Amazon, Sony, Microsoft, and Best Buy, are moving toward easy-to-open packaging. Learn more about the health hazards of the toys themselves.

Seasonal car accidents

Thanksgiving is not only a traffic-filled holiday, it's also one of the most deadly. In 2006, 623 people lost their lives in car crashes. Christmas and New Year's, when alcohol is responsible for nearly half of accident fatalities, also have their share of road peril.

To stay safe from those statistics, John Kennedy, executive director of the Driver and Roadway Safety Department of the National Safety Council, offers these tips.

• Always wear your safety belt and have children in properly installed car seats.
• Stay sober or designate a driver.
• Keep your eyes on the road. Let passengers enjoy the scenery and chat on the phone.
• Maintain a safe following distance from the car in front of you.
• Plan your route ahead of time.
• Give your car a winter once-over: Check ignition, brakes, hoses, fan belts, spark plugs, tire air, headlights, battery, and wipers. Carry a shovel, jumper cables, tool kit, and a bag of salt or cat litter for traction.
• Don't drive early on Saturday morning. "It's a very hazardous time. A lot of people are driving under the influence or drowsy," warns Kennedy. And if you can stay in or use public transportation on New Year's Eve, do it.

Sledding catastrophes

As George Bailey from It's a Wonderful Life could tell you, sledding can be very dangerous. What seems like good, clean family fun causes 33,000 injuries each year, according to the National Safety Council. Before you hit the hill, read these safety tips from the NSC.

• Keep all equipment in good condition.
• Choose a spacious, gently sloping hill free of trees, fences, rocks, or other obstacles—and make sure it doesn't cross traffic.
• Do not sled on or around frozen lakes, streams, or ponds (like poor little Peter Bailey did).
• Assume the proper position: Sit or lie on your back on the top of the sled, with your feet pointing downhill.
• Wear thick gloves or mittens and protective boots.

Sleep problems

A good night's rest is often the first thing we sacrifice in the midst of late-night parties, early-morning shopping, and year-end deadlines. For people traveling on vacations or to relatives' houses, obstacles such as red-eye flights, jet lag, and unfamiliar bedrooms can disrupt z's as well. But skimping on sleep can lower immunity, increase stress levels, and lead to weight gain; plus, it raises your risk for depression and automobile accidents. As tempting as it is to ignore, it's important to make sleep a priority to ensure a happy and healthy holiday.

Decorating disasters

Decorations sure are pretty, but the fact that more than 5,000 people are injured in decorating-related falls each holiday season is not. To make sure you're not a statistic this year, do the following when stringing lights or hanging mistletoe.

• Check that the ladder is on secure and level ground.
• Space the ladder 1 foot away from the wall for every 4 feet high it reaches.
• Stay centered between rails and do not overreach.
• Don't step on the top two rungs.
• For roof access, extend the ladder at least 3 feet above the roof.
• Keep the top and the bottom of the ladder clear of obstacles.
• Make sure the ladder is locked open.
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7 Breakfasts Under 300 Calories

Rise-and-shine recipes

Making breakfast a daily habit helps you ward off weight gain by reducing hunger later in the day, jump-starting your day with healthy choices, and giving you a boost of energy. Start your morning off with these seven low-cal and nutritious breakfast recipes.

Scrambled Egg Burritos

Ready in 15 minutes, this Southwestern treat contains 15 grams of filling protein and a spicy kick.

Ingredients: Eggs, low-fat milk, cilantro, butter, low-fat cheddar cheese, fat-free tortillas, tomatoes, chunky salsa

Calories: 259

Cornflake Crunch French Toast

The cornflakes add a nice crunch to traditional French toast, and you can alter this recipe (use skim milk, low-calorie wheat bread) to make it lighter or more decadent.

Ingredients: Cornflakes, eggs, low-fat milk, vanilla extract, whole-wheat bread, butter, maple syrup, fresh fruit

Calories: 149 per piece (approximate)

Banana Corn Muffins

These moist, sweet muffins go with almost anything and are a great way to use a ripe banana. Plus, bananas include resistant starch, which may ward off belly fat.

Ingredients: Banana, reduced-fat milk, corn muffin mix, cooking spray

Calories: 199

Scrambled Eggs With Smoked Salmon, Spinach, and Chives

This protein-packed wake-up call is full of heart-healthy good fats. And skipping cheese saves you 40 calories and 2 grams of saturated fat per serving!

Ingredients: Olive oil, eggs, smoked salmon, low-fat cream cheese, fresh spinach, whole-wheat English muffins, chives

Calories: 210

Greek Yogurt, Chocolate, Walnut, and Wild Blueberry Parfaits

Dark chocolate and blueberries are both rich in heart-healthy antioxidants. Mix them together in this recipe and trigger even more heart-helping power.

Ingredients: Blueberries, Greek-style yogurt, dark-chocolate chips, oat granola, walnuts

Calories: 265 (approximate)

Ham and Cheese Scones

Get the flavors of your favorite drive-thru breakfast with this lighter, savory scone. Use fat-free buttermilk, reduced-fat cheese, and low-sodium ham, and you can indulge guilt-free.

Ingredients: All-purpose flour, baking powder, sugar, ground red pepper, butter, reduced-fat extra-sharp cheddar cheese, low-sodium ham, fat-free buttermilk, egg whites

Calories: 217

6 Easy Breakfast Casseroles

Oatmeal With Apples, Hazelnuts, and Flaxseed

This hearty breakfast if full of fiber, heart-healthy fats, and calcium. But the combination of sweet and tart flavors is the reason you'll rise and shine each morning.

Ingredients: Hazelnuts, fat-free milk, oats, Granny Smith apples, flaxseed, cinnamon, vanilla extract, brown sugar, slivered almonds

Calories: 258
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Cat Cora's Holiday Recipes Made Simple

Party Like a Pro

Wow friends and family with the ultimate seasonal soirée, Cat Cora style."When I throw a party, I definitely want to be able to mingle—rather than being stuck in the kitchen," Cora says. Prep and plate these drinks, apps, desserts and cheeses ahead of time, and rely on snacks like Marcona almonds or marinated olives to bulk up the buffet.

"Simple-themed parties cut down the prep and planning," Cora says. However it cooks up, a get-together starring her effortlessly elegant recipes lets you relax and enjoy your guests’ company (which, after all, is the most delicious part).

Cocktails

Ouzotini

Ingredients: Pineapple juice, ouzo, vodka, lime juice, sugar

Calories: 188

Grasshopper

Ingredients: Bittersweet chocolate, corn syrup, clear crème de menthe, white-chocolate liqueur, vanilla-infused vodka, mint

Calories: 306

Royal Gin and Tonic

Ingredients: Lime wedge, gin, tonic water, Champagne

Calories: 308

The Big O

Ingredients: Vodka, simple syrup or agave nectar, lime juice, ginger beer, crystallized ginger

Calories: 157

Savory apps

Smoked Salmon Rillettes and Dilled Yogurt

Ingredients: Smoked salmon, red onion, chives, capers, light mayonnaise, cream cheese or crème fraÎche, lemon juice, ground black pepper, plain low-fat Greek yogurt, dill, pumpernickel bread

Calories: 103

Leek and Broccoli Tartlets With Pancetta

Ingredients: Butter, leek, white and light green parts, yellow onion, large egg, light cream, nutmeg, kosher salt, ground pepper, blanched broccoli rabe florets, pancetta, rebaked miniature phyllo shells

Calories: 37

Grilled Shrimp and Citrus Skewers

Ingredients: Orange zest, chili powder, sea salt, shrimp, bell peppers, orange, lemon, jarred romesco sauce

Calories: 134
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10 Holiday Foods You Shouldn't Eat

Candied yams

Packed with vitamins and fiber, sweet potatoes are a superfood. However, candied yams are a different story. Though the savory starch is the main component of this side dish, common recipes tell you to add up to six cups of sugar before you start baking, racking up a total of 38 grams per serving. The American Heart Association suggests that added sugar intake be limited to 25 grams per day for women and 37 grams per day for men. The side also tacks on over 400 calories to your plate.

Our sweet potato casserole is trimmed down and just right for the holidays. It has at least 7 less grams of sugar per serving, and butter is replaced with half-and-half, lowering the fat content.

Cranberry sauce

Cranberries are a great source of vitamin E, K, and C, and dietary fiber. Still, pay close attention at the dinner table during the holidays. Typical canned cranberry sauce has 105 grams of sugar per serving, over four times the amount the AHA recommends per day for women. It also adds over 400 calories to your plate.

Incorporate fresh or frozen fruit and less sugar to make a healthier turkey topping. For example, our spiced cranberry sauce recipe uses three-quarters of a cup of brown sugar total and is only 74 calories per serving.

Yorkshire pudding

Any pudding that requires flour, salt, and melted beef fat can't be good for your health, but this old-school side dish has been around since the 1700s. It was originally created to make use of the fat that dropped into the dripping pan while meat roasted. One serving has about 625 calories and 37 grams of total fat, over half of your upper limit for the entire day.

If you must include this battered pudding in your holiday dinner plans, our lighter version has only 131 calories and 4 grams of fat per serving.

Spinach and artichoke dip

The name of this popular appetizer can easily be misleading to the average partygoer. Spinach and artichokes alone are nutritious. However, generous amounts of mayonnaise, sour cream, and cream cheese overpower the vitamin-packed veggies. One popular restaurant's spinach and artichoke dip with tostada chips has 905 calories and 3,100 milligrams of sodium, over 1,000 more milligrams than the USDA recommends!

Try this healthier version and watch your portion size. One serving has just 59 calories and 183 mg of sodium.

Prime rib

Prime rib is a beloved cut of beef, especially during the holidays. Still, it happens to come from the fattest part of the cow. One piece of prime rib can house up to 750 calories and 45 grams of fat, without the added sauce or seasoning! Plus, 8 ounces has 450 milligrams of cholesterol, 100 mg more than the USDA recommends for men and women to consume per day.

If you're a steak lover, there are other cuts to choose from that are just as appetizing if cooked properly. Beef tenderloin has one-fourth the calories. This dish is made with port-mushroom sauce; it has 22 grams of fat and only 93 mg of cholesterol.

Sausage stuffing

Think twice before stuffing your face with this ominous mixture. It could be harboring a ton of unhealthy foods. One recipe uses a pound of sweet Italian sausage, a stick of butter, a cup of toasted pecans, and maple syrup. Generic sausage stuffing has 345 calories, 235 from fat, setting you back about 26 grams of fat altogether.

But as with many holiday meals, there are healthy alternatives, such as our stuffing made with cornbread and cranberries, with only 9 grams of total fat.

Dark-meat turkey with skin

In general, turkey has more lean meat compared to other entree selections, but be careful when choosing which part of the bird you want to eat. Dark meat with skin has 70 more calories and three times more fat per serving than plain white meat without skin. The skin alone can hold up to 44 grams of total fat.

Though dark meat contains more iron, you'll get about the same amount of protein. So ditch the skin and opt for white meat! Our recipe uses turkey breast and spinach-feta stuffing and is a healthy and festive alternative.

Green bean casserole with fried onions

Green beans are a hearty vegetable, boasting dietary fiber and vitamins A and C. Still, this casserole is far from wholesome. Butter, cheese, salt, and fried onions take away from the health perks of the beans. One full batch has 785 calories and 4,128 milligrams of sodium. You probably won't take the entire dish for yourself, but it's still important to watch your portion size.

For a comparable savor with fewer calories and less salt, make this casserole. Broccoli and water chestnuts give the dish a refreshing crunch.

Croissants

They are so light and fluffy we think croissants are low in fat and calories—perfect for a holiday brunch! But what makes them so mouth-watering? Sugar, salt, and butter between each and every layer of flour dough. A butter croissant from Starbucks has 310 calories and 18 grams of total fat. This pastry isn't as bad as a box of donuts, but it has almost no nutritional value.

When serving breakfast to houseguests during the holidays, offer healthier choices that are even tastier, like these pancakes made with maple yogurt. Ingredients like rolled oats, blueberries, and Greek yogurt supply fiber, antioxidants, and protein.

Potato pancakes

Even though potato pancakes are a well-liked holiday substitute for mashed potatoes, they're battered with egg, flour, and breadcrumbs, and then fried in oil. This method makes them crisp and golden brown, but also rather unhealthy. An average pancake has over 200 calories and 11 grams of fat, plus extra saturated fat from cooking oil. And who can stop with just one?

To lighten up your cakes, use modest amounts of egg whites, breadcrumbs, and olive oil. Our potato cakes have only 80 calories and less than a gram of fat!
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