A woman walks her dog along a lane after a snowfall in Elham, south east England February 11, 2013. REUTERS/Luke MacGregor (BRITAIN – Tags: ENVIRONMENT SOCIETY ANIMALS)

ARROWHEAD0125c2 — Duluth Todd McFadden (left) and an unidentified competitor ride side by side during the 2012 Arrowhead 135 ultramarathon. Todd McFadden photo

So what’s the solution?

For starters here are four simple ways to avoid winter weight gain:

1. Stock up your kitchen cupboards

Keep your store cupboard stocked with staples such as cans of tomatoes, spices, beans and pulses, dried wholewheat pasta, wholewheat cereals, noodles, couscous and dried fruit. Keep some extra bread in the freezer if there’s space. That way, you’ll be able to create a quick and nutritious evening meal, such as a lentil or vegetable soup or stew, at short notice. You’ll save money and avoid the temptation to order a high-calorie takeaway.

2. Exercise more

When the outside temperature drops, it’s easy to give up on outdoor exercise. In winter, we stop doing calorie-burning outdoor activities like short walks and gardening. But reducing the amount of physical activity you do is one of the biggest contributors to winter weight gain.

Cold weather and shorter days don’t mean you have to abandon exercise completely. Instead, rearrange your schedule to fit in what you can. You don’t need formal exercise to burn calories.

A brisk walk can be revitalising after being indoors with the central heating on, and it’ll also help boost your circulation. Put on some warm clothes and jog around the neighbourhood or start a snowball fight with the kids. Most leisure centres have heated swimming pools and indoor tennis and badminton courts. If you’d rather stay at home, buy some dance or workout DVDs, and always walk up the stairs at work rather than using the lift. “These little things can make all the difference when it comes to avoiding that pound of weight gain over winter,” says Porter.

3. Drink smart

It’s important to consume hot drinks throughout winter as it will help you keep warm. However, some hot beverages are high in calories. Milky, syrupy coffee shop drinks and hot chocolate with whipped cream can add a lot of calories to your diet. A Starbucks medium caffe mocha, for instance, contains more than 360 calories. Stick to regular coffee or tea, or ask for your drink to be “skinny” (made with skimmed milk). Also, limit your alcohol intake as much as possible.

4. Get your winter greens

Eating a wide variety of foods ensures you get a range of nutrients, including vitamins and minerals. Don’t get stuck eating the same food every day.

Look out for root vegetables, such as swedes, parsnips and turnips, and winter veggies such as cauliflower, Brussels sprouts, kale and artichokes. They’re filling as well as nutritious so will help you to resist a second helping of trifle.

Other ways you can create a winter wellness plan that works for you:

1. Bring out the crock pot! Emphasis slow cooked, warm, moist meals this season.
2. Soups are a perfect match for the cold, dry days.
3. We gravitate toward richer foods in the winter for good reason — we need to stay warm, lubricated and healthy.  Allow yourself to indulge in high quality dairy, nuts and seeds, dried fruits, organic meats, and healthy fats — you can feel satisfied without jumping on the sugar train.
4. With the increase in heavier foods, be sure to increase spices and foods that help keep digestion lively. Many of these foods and spices have the added benefit of boosting your immune system because they are antibacterial. Try adding dark leafy greens, berries, garlic, onions, ginger, cumin, oregano, and cinnamon to your recipes whenever you can.
5. Pay attention if your skin feels tighter these days; you may need to switch to a hardier natural moisturizer like cocoa butter.
6. Use humidifiers to keep the air you are breathing moist.
7. If you use a neti pot to help keep your sinuses clear,  swab your inner noise with a q-tip dabbed in coconut oil or olive oil when you are done to be sure you don’t over dry that area.
8. Be proactive about preventing ear infections.  Warm up garlic oil (sold in natural health food stores) to body temperature and put a dropper full into each ear canal.
9. We breathe a lot more indoor air in the winter, so be especially careful to keep it clean and free of toxins. Rotate an air purifier into different rooms.
10. Let indoor green plants help keep your air clean and fresh.
11. Diffuse essential oils to increase the negative ion count in your air (shown to help mitigate the effects of seasonal affective disorder).
12. Prioritize sleep and follow the sun’s lead. As the days get shorter, shift your sleep routine toward going to bed earlier and to allow your body more hours to rest and repair.
13. Keep physically active during the winter to bolster mental health and physical immunity.
14. If you are a walker or runner, invest in a set of cold weather workout clothes so your can keep up your routine as the temperature dips.
15. Shift to indoor activities : yoga, stretching, dance, toning and aerobics can all be done via a DVD in your living room.
16. Join a gym or group workout class to keep connected and accountable to getting your workout in.
17. Get social! Stay connected to others, even as your activities shift more and more indoors. Join a moms’ group or book club that meets regularly.
18. Replace outdoor kid’s outings with indoor ones, like book time at the library or trips to the museum.
19. Strengthen your body’s defenses by keeping your gut healthy.  Consume foods that have natural probiotics (like yogurt, kefir, miso soup, cultured vegetables, sauerkraut), or take a high quality supplement.
20. If you take fish oil supplements, shift to cod liver oil supplements for the winter. These have the added benefit of vitamin A and D (great for months when our access to vitamin D producing sunshine is limited).
21. Finally, make a Feel Good menu specifically for winter. Take a moment to brainstorm all the things you can do in winter that you enjoy, that feel indulgent, and that make you happy. Keep this list posted and draw from it to make your days more special and when you need a little extra pampering

A better diet, a little more exercise – healthy living is easy if you take it one tip at a time.  ALWAYS check with your doctor before making changes in your diet, exercise and any other activities of your daily living to prevent any injuries.  Prevention to accidents or injury are always are part of prevention and going to the doctor always help to make change for any changes we make in our lives especially with diseases we might be dealing with.