Life in Chicago changes with the season. When spring arrives, we shed our layers and venture outside as soon as the snow melts. By summer, the city’s population seems to double as the trails and beaches fill with crowds. Fall explodes with color and we squeeze in our last warm outdoor runs. And when winter blows in? Well, a lot of us close up shop, opting for a good book, a warm sofa and a hearty meal indoors. Throughout the year, the weather plays a role in the food we crave and the exercise we do. Healthy winter living, however, should not be an elusive pursuit. With a little creativity, you can enjoy all that the season has to offer.

WINTER DIET

Plan ahead
Plan ahead. It is the most important step to healthy winter eating. Chef Jill Houk (www.centeredchef.com) suggests you plan your week of meals and stock up your pantry. There is nothing worse than trying to stick to a healthy diet, only to find your kitchen barren as a snowstorm rages outside. Instead, stock up on fruits, vegetables, whole grains and lean proteins. Once you have your veggies home, spend twenty minutes on Sunday night chopping them up. A big obstacle in eating a proper amount of vegetables is the prep time that is required. By prepping vegetables at the start of the week, you eliminate a weeknight cooking hurdle. After a long day at work, just grab the chopped veggies from the refrigerator and toss them into your meal.

Heat it up
Lay off the salads. They are too cold and crunchy for winter weather. Instead, get your veggies in warm ways via soups, stews, stir-fries and roasted vegetables. Houk notes that chili is a great staple during this time of year; it is warm, packed with nutrients and fiber and can be made many different ways. Soups and stews allow you to add an array of vegetables, lean proteins and beans to your diet. And they are delicious. Stir fries are also a terrific meal for the healthy eater. They are not only packed with vegetables but simple to throw together quickly on a busy weeknight.

Double time
Double or triple up when cooking, suggests Houk. Maximize your time in the kitchen by creating extra batches of favorite healthy foods. Then freeze leftovers in single portions. This way, when in a hurry, or when it finally thaws and you feel like being outside, you can heat up your leftovers and enjoy.

Ward off the winter blues
Ward off the winter blues with dark, leafy greens containing compounds and nutrients that help to fight mild depression. Load greens like spinach onto flatbreads, sandwiches and lasagnas to bolster your mood during these dark months.

Hydrate
According to health and fitness expert Andrea Metcalf (www.andreametcalf.com), hydration is essential to good health, but even more so in the winter months. People overlook signs of dehydration during this time of year because they do not feel the same physical thirst they do in the summer. Plus, a cool drink of water just isn’t as tasty on a cold winter day. To achieve a healthy hydration level, warm up your water and enjoy it in a decaffeinated beverage like tea. Be sure to hydrate before, during and after workouts. If you want to add some flavor to your cold water, add a cucumber or lemon.

WINTER FITNESS

There’s no place like home
Just because it is cold outside, you shouldn’t skip your workout, says wellness coach Valerie Orsoni (www.lebootcamp.com). You do not need to leave the comforts of your abode to meet a fitness objective. Stay indoors and use exercise DVDs. Be sure to have several different videos to avoid boredom.

If you are not into videos or you do not have fancy equipment, just incorporate easy exercises into your daily routine. This can even be done while watching your favorite TV show. Take advantage of the commercials to sneak in a little exercise:

- 1 minute marching in place (warm up)
- 1 minute of squats
- 1 minute of pushups
- 1 minute of abdominal crunches
- 1 minute of marching in place (cool down)

You can swap squats, pushups or crunches with other basic, effective exercises such as pushups, bicep curls or jumping jacks to keep things interesting or target a special area of the body.

Reward yourself at the gym
Should you prefer a gym workout but find it hard to get there, create a reward system for yourself. Many gyms offer amenities like a steam shower, sauna, in-house café or athletic store. Treat yourself to a steam shower after a good workout. Reward a week of strong workouts with a delicious smoothie or sandwich from the gym’s café. Set your eyes on a new pair of workout pants at the gym’s store and create a monthly goal to achieve in order to make that purchase. Define your goal, whatever it may be, and establish a suitable reward when you get there.

Bundle up
If you are one of the brave individuals who prefer an outdoor workout in the middle of winter, spoil yourself with great outdoor gear. Having the right clothes can make all the difference when trying to enjoy this winter wonderland. Comfort is key. Runners and bikers should have a wicking base layer, an insulating layer like fleece and a reflective, wind-and water-proof outer layer. A fleece or wool hat, neck protection and gloves are also a must. Additionally, bikers should invest in good bike lights, extra eye and face protection and a helmet.

Mix it up
Music is powerful. Sometimes a new playlist is all you need to get moving. Reload your iPod with new tunes and you will have one more source of exercise motivation. Tired of your traditional exercise songs? Check out music from around the world – salsa, samba, bossa nova and rumba are just a few warm global sounds that will make it difficult for you to sit still.

Kim Martiny is a freelance writer based in Chicago. She can be reached at .(JavaScript must be enabled to view this email address).