Getting sick can derail anyone's exercise program.  With the flu going around, you may be wondering if you should workout if you are feeling sick or if working out could make things worse.  Although more research is needed, the general guideline is if you have symptoms of a common cold, with no fever and all symptoms above the neck, moderate exercise such as walking should be ok.  But if your symptoms include a temperature higher than 99 degrees, extreme tiredness, muscle aches or swollen lymph glands you should refrain from exercise until you get better. 

If you have a cold or are under the weather, use these tips to decide whether to workout or not:

• Follow your doctor's orders.
• Listen to your body.  If you have a cold, try a light workout.  If you start to feel worse, stop and rest.
• Try relaxing activities.  It is a good time to do some stretching or yoga.
• Stay away from the gym if you are contagious.  No one wants to be around someone who is sick.  Instead, do a workout at home.
• If you do workout, make sure you're well hydrated. 
• Allow time for recovery.  Sometimes cold symptoms can linger for a while, especially a nagging cough.
• Remind yourself that your body is not well.  It needs all the energy it can get.  In the long run, it's your health that's important...not missing a few workouts.

When you are back on your feet and feeling better, progress slowly with your workouts.  Even if you do have to take a week or two off because your are feeling under the weather, it won't make that much of a difference in your overall fitness level if you're consistent with your program the rest of the time.  Most importantly, trust your body to tell you what it needs and you'll be back to your routine in no time.

The trick to fitting your workouts in is to make it fun, convenient, and something you look forward to each day.  It is also helpful to have a system in place to help keep you motivated.  Here are some simple exercise strategies to help you create your own system.

At Work:

• Revise your commute.  Get to work earlier or later and leave earlier or later to cut commuting time during rush hour and have more time to exercise.
• Set up reminders at your desk to take stretch breaks.  Set auto email or cell phone alerts for certain times of the day to get up and move around.
• Workout on your lunch break.  Take a walk around the block or join a gym nearby.
• Take the stairs instead of the elevator in your building. You might be surprised how much exercise you can get simply walking around the office more.

Gym Workouts: 

• Pack your gym bag the night before so you are ready to go workout directly before or after work.
• Keep the packed gym bag in the trunk of your car.
• Ask a friend to join you at the gym.

Home Workouts: 

• Workout first thing in the morning or right when you get home from work.  If you take a break on the couch, you may never get up to workout.
• Set up a mini gym at home: stability ball, free weights, resistance bands, aerobic step or BOSU, and great music or workout videos.
• Walk or workout with friends or family instead of watching TV.

Consistency is key to a better workout program.  If you feel you don't have time, remember that something is better than nothing - 10 minutes will do.  Everything gets better when you exercise.  Less stress, more energy, and better sleep are just a few of the benefits. 

Spiff up your Thanksgiving sweet potatoes with this delicious sweet potato casserole. The fabulous flavor comes from honey and freshly grated orange zest rather than the traditional stick of butter.

Casserole 

• 2 1/2 pounds sweet potatoes, (3 medium), peeled and cut into 2-inch chunks
• 2 large eggs
• 1 tablespoon canola oil
• 1 tablespoon honey
• 1/2 cup low-fat milk
• 2 teaspoons freshly grated orange zest
• 1 teaspoon vanilla extract
• 1/2 teaspoon salt

Topping

• 1/2 cup whole-wheat flour
• 1/3 cup packed brown sugar
• 4 teaspoons frozen orange juice concentrate
• 1 tablespoon canola oil
• 1 tablespoon butter, melted
• 1/2 cup chopped pecans

Preparation

• Place sweet potatoes in a large saucepan and cover with water. Bring to a boil. Cover and cook over medium heat until tender, 10 to 15 minutes. Drain well and return to the pan. Mash with a potato masher. Measure out 3 cups. 
• Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray.
• Whisk eggs, oil and honey in a medium bowl. Add mashed sweet potato and mix well. Stir in milk, orange zest, vanilla and salt. Spread mixture in the prepared baking dish.
• To prepare topping: Mix flour, brown sugar, orange juice concentrate, oil and butter in a small bowl. Blend with a fork or your fingertips until crumbly. Stir in pecans. Sprinkle over the casserole.
• Bake until heated through and the top is lightly browned, 35 to 45 minutes.

Per serving: 242 calories; 10 g fat (2 g sat, 5 g mono); 46 mg cholesterol; 36 g carbohydrates; 5 g protein; 4 g fiber; 170 mg sodium.  (Serves 10) Source: Eating Well

Stacey Whittle, RD, CPT and Dorothy Bernet, MS, RD, CPT are Co-Founders of Healthy by Design Nutrition Specialists in Santa Monica, CA. For more information visit their website at:  www.healthybydesignnutrition.com

A great way to spend Thanksgiving morning is by walking or running in your local Turkey Trot.  These races are a fun way to bring together friends and family and often raise funds for local charities.  They are great for people of all ages and exercise levels.  Check out TurkeyTrot.info or www.active.com for an event near you. 

Do you drop in and out of exercise because you
aren't getting results?

Do you want to lose weight and keep it off?

Do you find exercise boring and can't keep yourself motivated?

What if there was a better way to achieve your health
and fitness goals?  And it worked?

If you keep promising yourself that some day you will get in shape but you just don't know how to get started, this may be just what you have been waiting for. 

Call for a complimentary, no obligation, Fitness Consultation
and Strategy Session today.

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