Break out the blender
There’s no need to abandon those supercharged smoothies in the cold-weather months. Use seasonal fruits to make a tasty, healthy drink that’s packed with 79 milligrams of vitamin C and 4.5 grams of fiber per serving. This version is all fruit — it contains no milk or sweeteners — but its elements combine to create a creamy texture and a tart, refreshing flavor. Simply throw a whole peeled grapefruit, orange and frozen banana (for that creaminess) in a blender, and puree. Makes two servings.
Strike a pose
Practicing yoga three times a week makes people happier and less anxious than does walking indoors for the same period of time. A Boston University School of Medicine study reports that participants who did yoga achieved higher levels of GABA — a brain chemical that affects how we feel — than the subjects who walked.
Do a figure eight
“Ice skating is a great way to burn calories and have fun,” says Danielle Hopkins, group fitness manager at Equinox in New York City. To get an aerobic workout, you’ll need to skate continuously, she said, but not rigorously: Skating at a moderate level of intensity for 30 minutes burns about 200 calories.
Tame tresses
“Hair static is caused by dryness,” said fashion hairstylist Jet Rhys. She recommends using L’Oreal Source de Richesse shampoo and Masque Richesse conditioner ($21 and $30, lorealprofessionnel.com). Finish with a smoothing product: Davines Momo Moisturizing Revitalizing Creme ($22.50, drugstore.com) “adds moisture without weighing hair down,” Rhys said.
Knit one, purl one
Stay mellow over the holidays by picking up needles and yarn. Knitting reduces stress hormones and releases endorphins that make you happy, said Herbert Benson, a physician and a co-author of “Relaxation Revolution.” “Focusing on the repetitive movements breaks the train of everyday worries,” he said.
Hands-on approach
A 45-minute Swedish massage can improve the immune system and may even ward off colds, according to research from Cedars-Sinai Medical Center, in Los Angeles. Massage increases white blood cells, which help defend the body against disease.
A better hot chocolate
To make a healthier, tastier cup of cocoa, use unsweetened almond milk, which has “half the calories of milk but the same amount of calcium and vitamin D,” said Dawn Jackson Blatner, a former spokesperson for the American Dietetic Association.
Keep good company
Savor time with family and friends over the holidays. The most important moments in our lives are usually those we spend with others, according to a study in the journal Self and Identity. Individual achievements, such as success at work, matter less. “Relationships and social connections are at the center of the human experience,” said Shira Gabriel, a co-author of the study.
Scan the yogurt label
“Yogurt is a good source of protein, calcium, vitamin D and potassium,” said Dr. Christine Gerbstadt, a spokesperson for the American Dietetic Association. So pick the one that will benefit you most. Plain nonfat Greek yogurt is a great choice, with lots of calcium and twice the protein of regular yogurt. Top with granola for flavor and fiber.
Sculpt ski muscles
To strengthen quadriceps and inner and outer thighs, which support knees during skiing, try this move from Elisabeth Halfpapp, a founder of and trainer at Exhale Spa in New York. With feet hip-width apart, place an 8-inch ball between thighs (hold on to a chair back for balance). Raise heels high; lower hips to knee level. Return to start. Repeat eight times.
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