Four ways to stay healthy this winter – January 2018

Stacy D. Fehlinger
Certified Health Coach
Owner ofHealthy 4 Life, LLC

(678) 719-2283

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Winter can cause a yearning in your soul to warm up by a cozy fire and finally slow down.  I love that nature works like this, innately causing us to change with the seasons, have you ever noticed?  The winter brings the desire for warmer foods, connection with loved ones, and more rest and relaxation.  The critical part of this fascinating natural phenomenon is that we listen and oblige.

Another tendency is to feel our desire to workout slow down this season, which is also common.  There are a few ways I go into the Winter season mindful of this, and I’m going to share with you my top ways to help you keep a Winter wellness routine, as well.  These work for me each year, and I hope you’ll gain some ideas you can use, too!

My favorite Winter Wellness tips…

1. Don’t burn the candle at both ends

If your social calendar looks anything like mine, it’s jam-packed this season.  We just made it through all the Holiday parties, and now it’s time to catch up with those we didn’t have time to see last month, and of course, celebrate the New Year.  However, don’t feel obligated to attend every gathering you get invited to, particularly if you’re feeling burnt out from work and your other obligations. It’s great to meet new people and socialize, but if it causes you to get less sleep or it stresses you out, decline some of the less essential offers.

2. Be mindful of social settings

For the events you do attend, remember that cold and flu germs often lurk without symptoms at first. There’s no need to be paranoid about shaking hands or meeting people, but be mindful of your hands before you eat and don’t touch your nose, mouth or eyes after shaking hands with someone. Keeping your hands clean is the best way to avoid a winter illness.


3. Keep working out

Your best battle against the winter blues is to keep to your workout routine.  Finding it hard to stay motivated during the colder months?  Switch things up.  Try a new class at your gym or take on a new challenge that will help keep you motivated.

4. Hydrate more

Getting enough fluids is essential on any day, but in winter the weather is drier and so is the heat indoors. Not only that, but your skin can become parched too. Drinking more water and applying more moisturizer is a must.

So, what’s the norm for you?  Do you try to stay on track during the winter months, or do you put things off until it starts to warm up outside?

I am a warm weather girl, and I always feel this sense of dread as winter is approaching. This particular winter has been pretty rough! I am from Indianapolis, Indiana and I’m no stranger to cold, gray, and snowy winters.

However, I moved to Georgia in 2002 and now I experience much more pleasant winters. This year has been the exception. We have had more snow and colder days than any previous winter I’ve experienced here so far. We actually had 10 inches of snow at our house at the beginning of December!

To be completely honest, I’ve had a bit of the winter doldrums this year. I was house bound for a couple days again last week and my kids haven’t been to school for a full 5 days since the beginning of the year.

How have I dealt with my doldrums?  I have remained consistent with my workouts and no matter how I feel before I start it, when I finish I always feel more energized and relaxed.

It’s also very dry in our house and despite my hair not doing so well in humidity, my skin REALLY needs some humidity.  I have been drinking plenty of water and I always add lemon and sometimes lime too just to make it a bit more interesting. Lemon is also great for your digestion.

Be kind to yourself during the winter months and the rest of the year too!

Are you experiencing the winter doldrums too? Let’s get through them together! I have two freebies for you. Who can resist a freebie, right? January 1st I started a brand new Facebook group, called Mission Slimpossible. It’s your go to resource if you have a New Year’s Resolution to eat heathier, lose weight or maintain your weight. Click here to join the group now.

My second freebie for you to help you break out of the winter doldrums is a FREE 5-Day Winter Walk & Wellness Challenge beginning February 5th. Join me in this easy 5-Day walking challenge where you’ll receive daily motivation to keep you walking through the week and hopefully even after the challenge ends! Click here to join the Facebook group.

Here’s to us all making it through this winter together.

Healthy Regards,


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Healthy 4 Life’s Recipe of the Month

Greek Salad Nachos

    • ⅓ cup prepared hummus
    • 2 tablespoons extra-virgin olive oil
    • 1 tablespoon lemon juice
    • ¼ teaspoon ground pepper
    • 3 cups whole-grain pita chips
    • 1 cup chopped romaine lettuce
    • ½ cup quartered grape tomatoes
    • ¼ cup crumbled feta cheese
    • 2 tablespoons chopped Kalamata olives
    • 2 tablespoons minced red onion
  • 1 tablespoon minced fresh oregano
    1. Whisk hummus, oil, lemon juice and pepper in a small bowl.
  1. Spread pita chips in one layer on a platter. Drizzle ¾ of the hummus mixture over the chips. Top with lettuce, tomatoes, feta, olives and red onion. Dollop with the remaining hummus mixture and sprinkle with oregano.
Nutrition Information
159 calories; 10 g fat(2 g sat); 2 g fiber; 13 g carbohydrates; 4 g protein; 58 mcg folate; 6 mg cholesterol; 2 g sugars; 1 g added sugars; 835 IU vitamin A; 4 mg vitamin C; 47 mg calcium; 1 mg iron; 270 mg sodium; 116 mg potassium

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Contact: Stacy D. Fehlinger | Certified Health Coach
Healthy 4 Life, LLC
(678) 719-2283 | Email:

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