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Simply Nutritious, Quick and Delicious

Jenna Smith, Extension Educator brings you helpful tips to make meals easy, healthy and tasty!
Broccoli Cauliflower Salad with Feta

Working Out when it's Cold Out

Posted by Jenna Smith - Holidays

It's cold and dark outside and nothing sounds better than sitting on the couch in my pajamas reading a good book or watching TV. Does this frequently run across your mind during these frigid winter months? Skipping an opportunity to exercise in the winter is just so easy to do. So how do we keep ourselves from falling into the lazy day trap?

  • Build a buddy system. Whether it is your spouse, friend or co-worker, find someone with your same aspirations to stay fit this winter. This needs to be someone you can depend on. Either work out together or report to each other each day on the physical activity you did; this holds you accountable!
  • Don't set unreasonable goals. The time between Thanksgiving and New Year's is not the time to try and lose a lot of weight. The average American puts on one pound during this time. Your goal should simply be to maintain your current weight.
  • No gym membership? Work out at home. I admit; it's hard to steer my car to the gym before or after work. So don't! There are so many exercise video options that you can do in your living room. Instead of buying one that you are afraid you may grow tired of, loan a few from the library or video store. I highly recommend trying a few 80's videos. You'll burn calories just from laughing at the sweat bands and leggings!
  • Find a warm place to walk. If you'd rather get out of the house, head to the mall or large department store to walk. Scan the shelves for a good deal so you can do a little holiday shopping when your workout is done.
  • Look for worksite wellness programs. Many employers now offer some type of worksite wellness challenge or even a monetary incentive to stay fit. Use this as your motivation to better your health.

Don't let the cold dark nights get you down; you'll feel so much better about yourself when you get physical activity each day. Whether you continuously climb up and down your stairs at home, power walk at the mall, or dance a little hip hop at the privacy of your own home, you are moving and doing something!

Broccoli and Cauliflower Salad with Creamy Feta Dressing (Printable PDF)

½ cup crumbled feta cheese

6 oz. nonfat plain Greek yogurt

2 Tablespoons lemon juice

1 clove garlic, minced

¼ teaspoon fresh ground pepper

8 oz. broccoli crowns, trimmed and finely chopped (about 3 cups)

8 oz. cauliflower, trimmed and finely chopped (about 3 cups)

½ (15 oz.) can no added salt chickpeas, rinsed

½ cup chopped red bell pepper


  1. Whisk feta, yogurt, lemon juice, garlic and pepper in a medium bowl until combined
  2. Add broccoli, cauliflower, chickpeas and bell pepper; toss to coat. Serve at room temperature or chilled.

Yield: 8 servings, 1/2 cup each

Nutrition analysis per serving: 80 calories, 2.5 grams fat, 10 milligrams cholesterol, 140 milligrams sodium, 10 grams total carbohydrate, 3 grams dietary fiber, 7 grams protein

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All good ideas that I need to remember!
by Kathy S on Thursday 10/13/2016