Steer Clear of Fall's Lifestyle Rut

Autumn inactivity can fuel weight gain, depression…
here are some tips for stopping it

For many people, the change of season means a sudden drop in activity, more time indoors and less attention to diet. Sherry Torkos, well-known pharmacist, fitness instructor and author of The GI Made Simple and Winning at Weight Loss, offers a survival guide for the change of seasons: how to avoid the pitfalls to keep those summer spirits soaring and winter weight gain at bay.

Take action now to avoid this seasonal trap. Sherry's top recommendations are:

1. Change your exercise routine with the change of seasons. If you were biking, swimming or gardening during the summer, switch to running, tennis or soccer in the fall. Then in winter, try skiing, pilates or ice skating. Join a club. Take a class. Get a dog. All forms of physical activity benefit weight, mood, hormonal balance and immunity.
2. Choose low glycemic foods. Minimize foods that have a high glycemic index (sugar and refined starches) because they cause sharp increases in blood sugar. In the fall, reach for low glycemic carbohydrates (whole grains, oats, chia seed, legumes, vegetables and berries) because they are broken down more slowly and evenly, which helps to control blood sugar levels. To also help lower the glycemic impact of your diet, boost your fiber intake, eat smaller portions and don't skip meals.
3. Get adequate rest. Sleep is essential for good health. A lack of sleep is associated with increased risk of infection (cold/flu) weight gain, depression, anxiety, heart disease and many other chronic health problems. Adults should aim for 7-9 hours of sleep each night.
4. Find ways to effectively manage your stress. Exposure to chronic stress can cause weight gain, particularly around the midsection. This occurs because stress increases the production and release of the stress hormone cortisol, which increases body fat. If you're continuing to exercise and eat well into the fall months, then it may be your stress load that's causing weight problems.
5. Smart supplements in the fall. Don't forget to supplement in the fall to help maintain a consistent weight and balanced mood throughout the season and into the new year.
6. Add a multivitamin and mineral supplement to ensure you are getting sufficient antioxidants, B vitamins and minerals during the months when you may not be eating enough fruits and vegetables.
7. Omega-3 fatty acid supplements (fish oil, chia seed, algae oil) are good for the health of our heart, skin and brain. New research suggests that omega-3 fatty acids can help fight fat by increasing fat oxidation.
8. Vitamin D is known best for its bone benefits but it is also essential for emotional well being and immune function. New research suggests that vitamin D can cut our risk of several forms of cancer. Yet, most North Americans are not getting nearly enough of this essential nutrient. Most health authorities now recommend at least 1000 IU vitamin D daily.
9. Stabilize blood sugars and promote weight loss with Phase 2 Carb Controller. Over-consumption of starches is a major factor in weight gain and blood sugar fluctuations, particularly in the fall when people reach for comfort foods more often. This white kidney bean extract, found in many different supplements, reduces the breakdown and absorption of starch calories, thus reducing after-meal blood sugar levels and promoting weight loss.

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