How to Stay Active During Winter!

Coats are a common sight, trees are covered in snow, and there's less than a month until Christmas! Holiday spirit is in the air, but as we all know, there are some problems we Canadians have in winter. With all the snow and thirty below temperatures, it can be hard to find motivation to exercise. You might find yourself steering clear of the outdoor wonderland of frostbite and people coughing in your general proximity. Before you curl up in a blanket by the fire drinking your hot chocolate, remember not to lose the fitness enthusiasm you had in summer! Staying healthy and fit is equally if not much more important than any other time of year!

Sure, its chilly, but think back to when you were a kid. Kids love the snow! I don't know about you, but when I was a kid, I went outside every chance I got. Think about how exciting it was to see the first November flurries! Take that excitement with you on your quest to stay fit this winter. The following activities are all fun ways you can exercise this winter while making the most of the holiday season!

Skiing

Whether its downhill or cross-country, skiing is a thrilling winter sport that gives you a great workout! You can have a great day outdoors with friends or family, and work out your lower body without even realizing it! If you use poles, you're also working your arm, back and chest muscles. Plus, you can end the day with a nice warm cup of hot chocolate after the relief of taking off your ski boots. We all know and love that feeling. 

Skating

Provided you aren't on your butt on the ice the majority of the time, skating is super fun! While burning calories, you'll be gracefully whirling around the rink! Your lets will sure be feeling it the next day.

Running

What is this? Running outside? In the cold!? Blasphemy! To many people, running in the frosty months of winter seems like something that is just not happening. However, there are lots of winter runners! All it takes is some warm clothes, good winter running shoes, and the goal to be fit and healthy all season! 

Other Fun Winter Activities

Sometimes all it takes is spending time outside having fun! Sledding, making snow angels, or having a snowball fight are all great activities for you and your friends to partake in this season. Anything that gets you into the fresh air is good for you!

Exercise is required to keep up a good immune system, which we especially need at this time of year. Staying inactive by the fireplace may be relaxing, but it'll make you a lot more susceptible to colds and flu going around when you actually do go outside. Additionally, you wouldn't want to find that you've gained weight when summer arrives! Here are some tips for exercising in winter. 

• Dress in layers! A mistake people can make while exercising in the cold is dressing too warmly. Exercising generates a considerable amount of heat, so dressing in layers allows for you to take things off as needed. 

• Stay safe! Remember to always wear a helmet when skiing or skating. Wear shoes with a lot of traction, too, so you don't slip on ice. 

• Pay attention to the forecast. If it gets lower than -20 degrees C or there's a high wind chill, you may want to take a break. 

• Protect your feet, hands, and ears from the cold. When its cold, blood flow is concentrated in your body's core, which leaves your extremities prone to frostbite. Wear gloves, a hat or headband, and thick socks.

It's only the beginning of the season. Snow has only recently fallen, and the temperatures are steadily dropping. When the urge to sit inside where it's warm and do nothing tries to steer you away from getting outside into the fresh air to exercise, keep in mind how fun and effective it can be to get outside!

Five Elements for Your Dinner Table

Wow, so it turns out Chemistry class is useful after all! When trying to stay healthy and fit, it is obviously important to have proper nutrition. Some very important chemicals, however, are often overlooked.

In this post I'll be writing about five important chemical elements and how to periodically incorporate them into your diet.

Calcium:

Element #20 is the most abundant mineral in the body! This is because it makes up our bones and teeth. New calcium is constantly being deposited and absorbed from bones, even if they seem unchanging. If the absorption rate is higher than the rate of formation, bone loss occurs which is very bad. It leads to osteoporosis and other health issues with age. That is why it is important eat foods rich in calcium such as milk and dairy foods. If you are lactose intolerant or just don't like milk, you can always stock up on dark green vegetables, fish and almonds! 

Potassium:

This reactive alkali metal helps your cells use glucose for energy! It's also an electrolyte, and plays a crucial role in heart function and muscle contraction. The amount of potassium needed depends on the amount of salt in your diet, since sodium increases blood pressure and potassium lowers it. Western food contains a ton of salt, and most people don't even reach get enough potassium in the first place! But don't worry; its K. There are a lot of foods rich in this element, such as beans, bananas, and avocados! 

  

Iron:

The most common element by mass in the Earth isn't only used to flatten clothes! Iron forms the basic parts of many of our enzymes and proteins. It is chiefly involved in the transportation of oxygen from blood cells to organs. While too much iron can be toxic, not getting enough can lead to improper oxygen delivery, a lousy immune system and getting tired easily. Mollusks, liver, pumpkin/squash seeds and nuts like almonds and cashews are all great sources of iron.     

Iodine:

"What is this thing you call iodine, and what does it have to do with my health?" You may have never heard of this halogen as something healthy to eat before, but it actually is very important. Your thyroid gland requires iodine to create the hormones T3 and T4, which control how efficiently you burn calories. That's right; without enough iodine in your body, you'll feel fatigued and gain weight. People have actually been falling towards iodine deficiency since the 70's. I'm-a-dyin' to dine on some foods rich in iodine! Luckily there are many foods packed with this element: sea vegetables, cranberries, yogurt, and potatoes are just a few examples.    

Chromium:

Not much is known about chromium and its mysterious ways, but that it is critical in the production of insulin. Insulin is a hormone necessary to metabolism and the storage of carbohydrates, fats, and proteins. Good chromium levels have to be maintained as to avoid obesity. Chromium is rather hard to find, as foods only have a small amount per serving. Foods relatively rich in element #24 are broccoli, grape juice, grains and several spices like garlic and basil.




There you have it: five chemical elements to help you stay healthy! For more information on fancy minerals and vitamins that are good for you, check out this link. And since you bothered to read this whole post, have some bonus chemistry puns!

Q: Did you hear potassium went on a date with oxygen!?

A: It went OK..

Q: Does anyone want to hear a joke about sodium?

A: Na.

Helium walks into the bar and orders a drink.

The bartender said, "Hey, we don't serve noble gasses here!"

Helium doesn't react. 

A proton and a neutron are walking down the street.

The proton says, "Wait, I dropped an electron! Help me look for it." 

The neutron says, "Are you sure?" The proton replies, "I'm positive!"