Work Out for Free This St. Paddy’s Day

Here’s some news that will make you want to do a jig: MySportsClubs locations in New York City, Boston, Washington, D.C., and Philadelphia are offering free St. Patrick’s Day-themed classes this Sunday, March 17. From 9 a.m. to 11 a.m., select gyms in each city will hold a series of 30-minute “ShamRock Your Body” classes set to Celtic music. The routines, which are based off of the chain’s CrossFit-inspired UFX classes, will also incorporate movements that are reminiscent of Irish dance steps.

“It’s a really great way to get in a high-intensity workout before you go out and indulge,” says Geri-Nikole Love, a master trainer who helped develop the UXF classes for New York Sports Club. ” With the tools that we use like kettlebells, the TRX suspension system, and Dueling Ropes, you’re constantly using your core and glutes. It’s a total body workout, but it’s also good core training.”

The participating gyms will also be giving away assorted St. Patrick’s Day-themed prizes.

Check out the full list of locations offering “ShamRock Your Body” classes:

New York Sports Club
7th & 10th (Sheridan Square)
23rd & 8th
23rd & Park
41st & 3rd
73rd & Central Park West
76th & 1st
80th & Broadway
86th & Lexington
125th Street – Harlem USA
Astoria
Cobble Hill
Forest Hills
Garnerville
Marlboro
Mercer Street
New Rochelle
Varick Street
White Plains City Center

Boston Sports Club
Wellington
Wellesley

Washington Sports Club
Fairfax
Silver Spring
South Bethesda

Philadelphia Sports Club
Rodin Place

photo: iStockphoto/Thinkstock

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Read This If You Plan to Buy a Home—Ever!

Even if you’re nowhere near ready to lock down a piece of property, you may want to start planning for the future. Housing prices in December 2012 rose 6.8 percent from the same period in 2011, which is the biggest jump we’ve seen since 2005, according to the latest report from the S&P/Case-Shiller Home Price Indices (the leading measures for the U.S. residential housing market).

“Even though prices have gone up slightly, right now really is the perfect time to buy,” says Danisha Danielle Hoston, financial expert and principal of Hoston & Associates real estate. “Prices are still lower than they have been and interest rates are still lower than they have been in most of our lifetimes.” While that doesn’t mean you should rush out with your down payment in hand if you’re not ready, it’s certainly a wake-up call for anyone who is considering buying a house in the near future. Here, how to get prepared—no matter what stage you’re in:

If you’re at least 5 years away from buying your first home….

Check Your Credit
“Guard your credit fiercely,” says Hoston. That means no late payments, no forgotten bills, and always staying below 25% of your credit limit. In addition to checking your regular credit score, find out your FICO score, too. “FICO scores are the type of scores that most mortgage lenders use,” says Liz Weston, financial expert and author of Deal With Your Debt. Finding out your score early on means you’ll have plenty of time to do some damage control if it isn’t where it should be.

Make a Better Budget
Setting a spending plan for yourself before you actually need it can help you see where all your money is going (and if you maybe need to cut down on your weekend shopping sprees). Weston suggests the 50-30-20 plan (coined by newly-elected Senator of Massachusetts Elizabeth Warren): Take your gross income after taxes and chop that in half, which should account for all your necessities like housing, transportation, utilities, and insurance. Then take 30 percent for the fun stuff (like happy hours, new clothes, and vacations) and the remaining 20 percent goes toward savings and debt repayment. “If you can get that in order before you even start your quest for a house, you’ll already have a balanced budget to help you start saving,” says Weston. For more tips on how to establish a budget, check out The Best Apps for Saving Money.

If you want to buy something in the next year…

Be Strict About Your Spending
Even with a rock-solid budget, you’ll probably need to carve out a little extra savings for things like the down payment, mortgage payments, and closing fees. “Really consider avoiding large purchases right now, because this going to be the most important large purchase you’re going to be making,” says Hoston.
Meanwhile, don’t close a credit card account at this time—even if you never use it. “[Mortgage lenders] like to see a big gap between the credit you have available and the credit you are using,” says Weston. Similarly, try not to open any new accounts just yet either, since it may bring down your score slightly.

Know the Fees Ahead of Time
When saving up for this enormous purchase, it’s crucial to know all the costs you’ll encounter along the way. For instance, your down payment may be anywhere from 3.5 percent to 20 percent of your total cost, says Weston. And while it’s typically good to put down as much as possible, you may also want to put down less if it means jumping on a property you love at a time when the interest rates are low, Hoston says. And don’t forget about the closing costs (they averaged $ 3,700 on a $ 200,000 mortgage last year, according to Bankrate) and broker fees (sellers may end up paying 3% to both their agents and the buyers’ agent, according to Weston). The bottom line: Get educated about the potential costs you’ll encounter, and save up accordingly.

Start Shopping Around
When you’re between six months to a year out, you’ll want to get pre-approved through a lender to find out what you can afford, says Hoston. But like all big purchases, it pays to be a comparison shopper. “Get a few different options. Credit unions typically have lower fees than conventional banks,” says Hoston. Once you’ve been pre-approved at one bank, you can take that information to another one to see if they can beat it—either in terms of price or when it comes to your payment schedule.
Then hit the streets—or at least your computer—to start figuring out which neighborhoods match your price range. Sites like Zillow.com and StreetEasy.com are great for getting an idea of average costs, but a savvy real estate agent will clue you in to how close the asking prices are to the actual selling price, says Weston.

If you want a house—now!

Make Smart Money Decisions
Even though home prices are starting to increase, it’s still a great time to be a buyer. “Think about taking advantage of the lowest interest rates and fixing them for a period of at least 10 years, because inevitably they will go back up,” says Hoston. You’ll give yourself some peace of mind knowing that your rates won’t be crazy-big in the future.
And if you need more help with your mortgage payment, you might want to consider buying a multiple unit home that you can rent out. You’ll end up with an investment property and the income from your tenants may cover some—or even all—of your mortgage payments, says Hoston.

Keep Saving
After you sign on the dotted line, make sure you’ll still have enough money left over to actually enjoy your house—not to mention decorating, maintenance, and your mortgage payments. “One rule of thumb is to make sure you save at least 1 percent of the value of the house every year just to go towards maintenance and repairs,” says Weston. And even though you probably won’t use it every year, it’s crucial to have it saved for emergencies.

Splurge On Inspections
It may seem like just another added cost that you don’t feel like paying, but consider the inspection as a necessary part of the buying process. “Some money that I do recommend spending is on the complete inspection report. Don’t hire your cousin Willy to do a walk through on the property,” says Hoston. “This is very good money well spent.” And that includes things like termite and mold reports, which can all lead to even bigger costs down the line.

Don’t Rush It
Just because the time is right for buyers, that doesn’t mean you should grab the first set of house keys you find. “One thing I worry about is people panicking themselves when they’re not ready to make a decision,” says Weston. “My advice is to buy a house when you’re ready, you can afford it, and you’re going to stay put for a while.” Not only do you want to love your new home enough to stay for a few years, but it also takes 3-5 years for the appreciation of a house to offset the costs of moving again. That said, if you find your dream home while the costs are still low, go for it!

photo: iStockPhoto/Thinkstock

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Doing THIS Damages Your Reputation At Work

work conflictsWhether you and your cube-mate are debating the best approach to use on a big project or how obnoxious her perfume choices have been recently, your coworkers see the same thing: a catfight. Workplace conflicts between two women are judged to have more negative consequences than conflicts between two men or one woman and one man, according to a new study in the journal Academy of Management Perspectives.

Researchers gave participants one of three conflict scenarios that were identical except for the names of the people involved (one scenario was between two men, the second involved a woman and a man, and the third involved two women). They then asked participants to judge the likelihood that these individuals would be able to repair the relationship and whether they thought it would lead to decreased job satisfaction.

The results revealed a bias against women in the workplace. Overall, participants thought that two women would be 15 percent less likely to repair their relationship than either of the other pairs. They also said that the female pair would be 25 percent more likely to let this affect their job satisfaction than a male-female pair, and 10 percent more likely than a male-male pair. “It’s very salient when there is a conflict between two women, and it’s automatically labeled a ‘catfight,’” says lead study author Leah Sheppard, a PhD candidate at the University of British Columbia. “These perceptions have spilled over into the workplace.”

The participants’ stereotypical assumptions are definitely annoying, but these findings serve as a reminder that colleagues might misinterpret even minor squabbles you have on the job. To avoid tarnishing your reputation, defuse work conflicts with these tips:

Don’t work and vent
Sure, it’s tempting to lean over your coworker’s cube and say, “Can you believe she did that?” Feel free to bring the incident up with the offending party or your manager—but leave your coworker out of it (particularly if you just feel like ranting). “If you’re venting at work, you’re reinforcing this stereotype that you’re never going to get over it,” Sheppard says. Instead, text your boyfriend about it or wait until you get home to rehash it with a friend. Chances are, you’ll be over it by then anyway.

Keep conflicts task-oriented
Your coworker dropped the ball—again—and all you really want to do is go off on her for being so careless. Warning: A personal dig won’t get you anywhere. “The research on conflicts show that when it’s just about the task, it can be quite productive,” Sheppard says. “But as soon as it gets personal, that’s when the negative implications come out.” Focus on being as specific as possible about what went wrong and how to prevent similar problems from cropping up in the future. That way, you’ll actually fix the issue—rather than drawing it out.

Dial back your voice
Women’s naturally higher tone of voice can also lead to negative assumptions about how they’re handling an office conflict, says workplace communication expert Joyce Weiss, author of Communicate With Impact! Females generally raise their tone and pitch when they’re passionate about something, which can come off as overly emotional to outsiders. Weiss recommends stopping and taking a breath before you speak—it’ll automatically help lower the tone of whatever comes out of your mouth next.

Hit pause
One crucial thing to keep in mind with work conflicts: Someone’s obnoxious behavior might have nothing to do with you. Before you take a remark or action personally, remind yourself that the person may just be having an awful day. “You don’t need to react to everything,” Weiss says. “If this isn’t typical behavior, leave them alone and give them space.” If it happens again, then you can bring it up. No clue where to start? Try the parrot technique, which Weiss explains as rephrasing what the other person said in the form of a question (for instance, “This presentation is all wrong?”). You’re throwing it back to them, which should get you more constructive feedback (or maybe even a confession that they’re upset about something that has nothing to do with you).

Avoid the gossip
One of the most interesting findings from this study was that women were just as likely as men to think that all-female conflicts would have the most negative consequences. Help squash the stereotype by shutting down gossip whenever it reaches you. “It’s very tempting to say you agree, but that’s not going to help,” Weiss says. Instead, encourage them to deal with the problem directly. Have a short and simple response ready, like: “Yeah, I hear you. You should definitely go talk to them about it.” You’re acknowledging what your coworker says without adding to the drama.

photo: iStockPhoto/Thinkstock

More from Women’s Health:
The Nasty New Workplace Epidemic
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Eat THIS to Avoid PMS

It’s not always a bad thing to eat your feelings away: Women with iron-rich diets are 30 to 40 percent less likely to suffer from PMS than those who skimp on the mineral, according to a new study published in the American Journal of Epidemiology.

Researchers from the University of Massachusetts Amherst and Harvard gave food questionnaires to about 3,000 women over a 10-year period. They found that, even when controlling for other factors like body mass index, age, smoking habits, birth control usage, and calcium intake (which previous research had linked to PMS), women who consumed around the recommended daily allowance of 18 milligrams of iron (or even slightly higher, at 20 mg) experienced the fewest signs of PMS.

Since iron helps you produce serotonin—a neurotransmitter involved in controlling your mood—researchers think a lack of the chemical might be to blame for premenstrual symptoms, says the study’s lead author Patricia Chocano-Bedoya, a postdoctoral fellow at Harvard’s School of Public Health. But if you get adequate amounts of iron, this study suggests that you’ll produce enough serotonin to circumvent PMS. Eat that, period!

One caveat: You shouldn’t start bingeing on iron-rich foods at the first sign of a funk. “Iron’s not excreted well in the body,” Chocano-Bedoya says. To avoid overdoing it, she recommends aiming for close to the RDA of 18 mg—but not exceeding it by much.

Send cramps and mood swings packing by hitting your daily quota. These tips will help you get there:

Check your cereal box
Look for the magic word “fortified” or read the back of the box for iron content, and you could knock out more than half of your daily intake before noon. A cup of Multi-Grain Cheerios, for example, contains 45 percent of the RDA for iron, and one ¾-cup serving of Kellogg’s All-Bran Complete Wheat Flakes has all of the iron you need for the day.

Load up on lentils
Each cup of cooked lentils packs 37 percent of your daily iron needs, and the beans are a great way to add bulk and texture to all kinds of foods. Throw some onto salads, soups, meat dishes, or pastas to up your intake.

Switch up your greens
If you always go for iceberg in your salad, give iron-packed spinach a try. Or better yet, sauté some as a side for dinner tonight: According to the Centers for Disease Control, a cup of cooked spinach has 6.4 mg of iron, while a cup of the raw stuff has just 0.81 mg.

photo: iStockphoto/Thinkstock

More from Women’s Health:
9 Ways to Get Relief from PMS
The PMS Diet
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Don’t Mix THIS with Alcohol

Before you hit the town this weekend, consider this: The mixer you choose can actually make you more drunk. Turns out, drinking diet soda with alcohol actually boosts your buzz, according to a new study that will be published in the journal Alcoholism: Clinical & Experimental Research.

Researchers served participants one of three drinks: a diet soda and alcohol combination, a regular soda and alcohol combination, and a regular soda with a vodka scent. They then measured their breath alcohol concentration (BrAC). What they discovered: People who drank the diet soda and alcohol mixture had 18% higher BrACs than those who drank the regular soda and alcohol combo.

“When you consume alcohol with a diet drink, there’s nothing to digest in the stomach since there are no calories and no sugar, so the alcohol passes through the stomach and gets into the small intestine faster, and then into the bloodstream faster,” says Cecile Marczinski, PhD, study author and assistant professor at Northern Kentucky University. See, the sugar in a regular soda makes your stomach treat the drink like food—it digests it and delays it from entering into your bloodstream as quickly, she explains.

Your best bet? Choose a mixer that has calories. “There are concerns about limiting calorie consumption, which is reasonable, but I think it’s more harmful for your body, your brain, and your liver to have a higher blood alcohol concentration than just a couple of extra calories,” says Marczinski. Other ways to keep your blood alcohol concentration in check: Consume alcohol with food, and always alternate drinking alcoholic beverages with non-alcoholic beverages.

photo: iStockphoto/Thinkstock

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How Much Should You Really Drink?
Drinking and Exercise: How Alcohol Affects Your Body
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Is THIS Why You Can’t See?

You know all-too-well that straining to read a dinner menu can be, alas, just part of getting older. But for a growing number of us, the culprit for changes in vision might actually be more serious.

Visual impairment is on the rise among American adults, according to a new study published in the Journal of the American Medical Association. Researchers at Johns Hopkins University analyzed data from the National Health and Nutrition Examination Survey, collected in 1999-2002 and 2005-2008, and found that rates of visual impairment increased a whopping 21 percent between those two periods.

Obvious factors, like advancing age or lack of health insurance, play a role in deteriorating vision. But the standout contributor to the soaring rates is actually diabetes, says lead study author Fang Ko, MD, a resident at the Johns Hopkins Wilmer Eye Institute.

High blood sugar levels can cause blood vessels in the eyes to grow abnormally, resulting in leakage and swelling. “Fluctuating blood glucose levels can lead to cataracts as well as glaucoma,” Ko says. In serious cases, patients can wind up with scarring of the retina (the tissue in the back of the eye that processes incoming light and images) or even retinal detachment.

The good news? Whether diabetic or not, there are simple steps you can take to safeguard your vision.

Get your eyes checked—regularly Annual eye exams can spot trouble early, but up to a third of adults admit they haven’t had one in the last year, says Ko. Younger adults are especially at risk, because they tend to assume their vision is fine unless they notice major changes. “The key is to get checked before something goes wrong,” Ko says. “That way, your doctor can identify early signs of potential problems and address them before they lead to visual impairment.”

Keep blood sugar in check If you have diabetes already, take steps to maintain stable blood glucose levels, which will help prevent blood vessel damage in your eyes, Ko says. (The right diet is vital to stable glucose, so consider adding these 14 Healthy Foods For Diabetics to your diet.)

Watch for serious symptoms Often, diabetes-related eye problems don’t show warning signs until the condition is severe. But blurred vision, trouble seeing at night, shadows or missing areas of vision, and floaters (tiny particles drifting inside the eye) can all indicate early stages of problems.

photo: Hemera/Thinkstock

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Could This Be the Worst Flu Season EVER?

It’s beginning to look a lot like flu season—about a month too soon. According to the Centers for Disease Control and Prevention (CDC), 48 states and Puerto Rico have already reported cases of laboratory-confirmed influenza and, nationally, the percentage of people testing positive for influenza is rising fast.

This is the earliest start to the flu season in nearly a decade. Last year, it didn’t officially begin until mid February, which, although considerably late, is better than the early start we’re getting this year.

Some health officials worry that the flu’s early arrival may be an omen for a particularly rough flu season ahead. And, in some places, it’s already begun: Various Midwest schools have had to shut down because of the harsh impact of the virus. The Whitehaven News in Memphis, TN, reports that at least three schools in West Tennessee have confirmed they will not re-open until after the weekend, and that a school near Knoxville has also shut down with nearly 200 kids sick at home.

“Increasing flu activity should be a wake-up call,” says Melinda Wharton, M.D., acting director of CDC’s National Center for Immunization and Respiratory Diseases. “For anyone who has put off vaccination: It’s time to get your flu vaccine now.”

The good news is that the flu vaccine is widely available, according to Tom Skinner, senior public affairs officer for the CDC, who spoke at a press briefing last week. “There are already over 120 million doses out there to be had,” he said during the briefing.

While the vaccine is the best tool at preventing the flu, the CDC also recommends following these six steps so you can have a healthy and happy winter.

Avoid close contact
If your loved ones are sick, lay off the smooches until they’re better. It’s also best to avoid close physical contact with many strangers (like, say, in a New York City subway car). That might not be possible for many people, though, so if you must use mass transit, be sure to keep your hands away from your face until you get a chance to wash them well.

Stay home when you are sick
Chances are your coworkers did not ask Santa for a whopping dose of the flu for Christmas, so if you find yourself feeling ill, do everyone a favor and stay at home. Not sure where to draw the line? Check out the 5 times you should definitely call in sick – and the times you can tough it out.

Cover your mouth and nose    
Your mom taught you to do this for a reason, and now is not the time to rebel against her advice. Cover your mouth and nose with a tissue when coughing or sneezing. If you don’t have a tissue on hand, it’s best to cough or sneeze into the crook of your arm, rather than your hand. That prevents the transfer of germs to the next thing you touch.

Wash your hands religiously    
Soap, water, and alcohol-based hand rubs are totally in season. Use them as much as possible to protect yourself from germs. To wash your hands the right way, use antibacterial soap, rub your hands together vigorously for 20 seconds, and be sure to scrub up to the wrist, including the back of your hands, between the fingers, and beneath the nails. Then use an elbow to turn off the faucet, and a paper towel or air dryer instead of a reusable cloth.

Avoid touching your eyes, nose, or mouth
The flu doesn’t get into your body through your pores. It makes its way into your body through your eyes, nose, and/or mouth. The most-common way to get the flu: Touching something that is contaminated with germs and then touching your face.

Practice other good health habits
Bottom line: If you act healthy, you’ll be healthy. Get plenty of sleep, be physically active, manage your stress, drink plenty of fluids, and eat nutritious food.

photo: iStockphoto/Thinkstock

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Alternative Cold and Flu Remedies
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Feeling Blue? Eat More of This

Certain foods make you feel energized, bloated, or tired. But as it happens, your diet can also affect your mood. People who eat foods rich in folate and vitamin B12 are less likely to experience certain symptoms of depression, according to a new Finnish study.

Researchers examined 12-month food-frequency questionnaires of 2,840 Finnish adults, then evaluated the participants’ depression symptoms with a standard 21-question survey. Compared to those who ate diets with the lowest amount of folate and vitamin B12, people with the highest intake of these vitamins were significantly less likely to report sadness, irritability, changes in sleep and appetite, and other symptoms of melancholic depression (MD) triggered by biological factors, like chemical imbalance. However, the vitamins had no effect on non-melancholic depressive symptoms (i.e., low-self esteem and anxiety) caused by external factors like losing a job.

Folate and vitamin B12 help produce serotonin, the brain chemical responsible for happiness. Additionally, skimping on either folate or B12 can heighten your risk of anemia, which can make you feel grumpy and fatigued—also common symptoms of depression. However, the study researchers were surprised that these vitamins appeared to affect different types of depressive symptoms differently, says lead study author Jussi Seppälä, MD, Chief of the Department of Psychiatry of the Hospital District of Southern Savo in Finland. While more research is needed to understand why, it’s clear that diet plays a role in mood management, and it can’t hurt to load up on both vitamins.

Unfortunately, the average woman doesn’t get enough folate in her regular diet, so you may need supplements to reach the recommended daily amount (RDA) of 400 to 800 mg, according to Tanya Zuckerbrot MS, RD, a New York City nutritionist and author of The Miracle Carb Diet. While the study didn’t look at supplements and depression, Zuckerbrot  recommends supplements to women to prevent symptoms of deficiency, so it’s worth a shot. And because the richest sources of B12 are meat, eggs, and dairy, vegetarians and vegans tend to eat less than the 2.4 mcg RDA.

If you’re worried that you don’t get enough of these vitamins, ask your doctor about taking supplements, and get a blood test ASAP. Also, try to incorporate these vitamin-rich foods into your daily meal plan:

Best Sources of Folate (RDA: 400-800 mg)

Food
Serving Size
Amount of Folate

Fortified breakfast cereal (100% DV)

3/4 cup

400 mg

Liver

3 oz

54 mg

Lentils

1/5 cup

45 mg

Spinach

½ cup

115 mg

Enriched noodles, pasta, rice

1/2 cup

77-110 mg

Great Northern beans

½ cup

90 mg

Asparagus

4 spears

90 mg

Avocado

½ cup

59 mg

Broccoli

½ cup

51 mg

Orange juice

1 cup

47 mg

Source: National Institutes of Health Office of Dietary Supplements

Best Sources of B12 (RDA 2.4 mcg)

Food
Serving Size
Amount of B12
Clams 3 oz

84.1 mcg

Liver 3 oz

70.7 mcg

Fortified breakfast cereal (100% DV)

¾ cup

6.0 mcg

Fish (trout, salmon, tuna)

3 oz

2.5-5.4 mcg

Beef

3 oz

1.4 mcg

Low-fat milk

1 cup

1.2 mcg

Low-fat yogurt

8 oz

1.1 mcg

Cheese

1 oz

0.9 mcg

Egg

1 whole

0.6 mcg

Chicken

3 oz

.03 mcg

Source: National Institutes of Health Office of Dietary Supplements
photo: iStockphoto/Thinkstock

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6 Ways to Stay Healthy This Winter

In bleak breaking news: No matter what climate you live in, you’re more likely to die in the winter, according to new research presented at the 2012 American Heart Association’s Scientific Sessions.

Researchers at Good Samaritan Hospital in Los Angeles reviewed four years’ worth of death certificates from seven locations with varying climates throughout the United States. They then compared seasonal death rates, and found that an average of 26 to 36 percent more circulatory deaths (i.e., heart attack, heart failure, cardiovascular disease, and stroke) and deaths overall occurred in the winter months than in the summer months. Interestingly, the seasonal death rate patterns were very similar even in locations with different climates, such as Arizona and Massachusetts.

“Previous studies suggested that the winter increase in death rates was related to colder temperatures,” says Bryan Schwartz, M.D., lead study author and clinical cardiovascular fellow at the University of New Mexico in Albuquerque. “Climate is likely still a factor, but the relationship is much more complicated than simply, ‘as temperature goes down death rates increase’.” Because people acclimate to their climate, mild winter weather may be just as daunting as severe winter weather, depending on what you’re used to. For instance, a Wisconsinite might scoff at a winter low of 30 degrees Fahrenheit, but it could feel very cold to someone living in Los Angeles who isn’t used to that temperature.

Schwartz says the number of circulatory deaths may peak in the winter because the body has to work harder to circulate blood in colder weather, which puts strain on the cardiovascular system. Plus, you’re more likely to suffer a respiratory infection in cold weather. This could increase one’s risk of blood clots and lead to a heart attack or stroke, and push a person who already has advanced cardiovascular disease over the edge.

Increased depressive symptoms and getting too little vitamin D could also explain why deaths rates peak in winter months. But unless you’re elderly or already suffering from cardiovascular disease, Schwartz says there’s no reason for you to worry about whether you’ll survive to see next spring. Still, it’s important to maintain a healthy lifestyle in the winter months, when most people tend to slip, so follow Schwartz’s tips to keep your health intact through the dead of winter:

1. Get a flu shot. This year’s vaccine promises a 70 to 80 percent rate of effectiveness in fighting two new strains of flu virus, so get the shot or nasal spray before you subject your body to the virus that zaps your energy and puts you at heightened risk of pneumonia, a dangerous lung infection that can be deadly if left untreated.

2. Get a pneumonia vaccine, if you qualify. The U.S. government’s Centers for Disease Control and Prevention recommend vaccination for those under age 2 and over age 65, plus smokers, asthmatics, and anyone with heart disease, lung disease, diabetes, kidney failure, organ transplants, or one of these special conditions.

3. Heat up some soup. It’s easy to fall prey to poor eating habits when you’re cooped up inside. But some cold-weather comfort foods such as tomato soup can banish winter blues and boost your immunity: In a study published in the American Journal of Clinical Nutrition, 10 subjects ate a tomato-rich diet for 3 weeks, their infection-fighting white blood cells sustained 38 percent less damage from free radicals—atoms in the body that damage and destabilize cells —than when they ate no tomato products. Antioxidants such as lycopene in tomatoes can helping white blood cells resist the damaging effects of free radicals. Here are more foods to boost your immune system.

4. Find an exercise buddy. Inactivity causes one in ten of the world’s premature deaths related to heart disease, type 2 diabetes, breast cancer, and colon cancer, according to a paper published this year in the journal Lancet. The American Heart Association recommends a minimum of 30 minutes of movement a day, five times a week. But don’t let cold feet keep you from a sweat session. Instead, commit to regular walks or gym workouts with a friend for accountability. Aim to work out for at least half an hour every day.

5. Eat fish. Salmon, swordfish, and tuna fish are loaded with vitamin D, an essential vitamin our bodies can naturally produce with sun exposure. However, levels can dip when cold winter weather keeps you undercover and indoors. Not good, considering that low levels of this vitamin have been associated with a 64 percent higher risk of heart attack, a 57 percent higher risk of early death, and an 81 percent higher risk of death from heart disease, according to a 2012 Danish study. So chip away at the recommended 1000 mg a day with 3 oz of fish (154-566 mcg). Not a fan of seafood? Try a cup of milk (115 mcg) or yogurt (80 mcg) or ask your doctor about taking a supplement.

6. Invest in white light. Swap dull bulbs for super-bright white fluorescent lighting to keep your energy up and fend off depression-fueled carb cravings that lead to winter weight gain, which ups your risk of heart disease, diabetes, and other life-threatening conditions. White bulbs fill in for natural light absent from shorter winter days to normalize your circadian rhythm, elevate levels of mood-boosting serotonin, and ward off seasonal effective disorder, a depressive condition that women are especially susceptible to.  

photo: iStockphoto/Thinkstock

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The Best Winter Beauty Tips
9 Best Winter Foods
18 Self Checks Every Woman Should Do

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Eat THIS, Lose Weight

The key to losing weight isn’t to deprive yourself until you hallucinate about pastries. In fact, your best bet at shedding pounds is to add certain foods to your diet. Turns out, eating high-protein meals and snacks could help you lose weight, according to a new review published in The American Journal of Clinical Nutrition.

Researchers from the University of South Australia in Adelaide analyzed 24 past studies that compared reduced-calorie, high-protein, low-fat diets with reduced-calorie, standard-protein, low-fat diets. On average, over a 12-week period of time, dieters who ate more protein lost nearly 2 pounds more than those on a standard-protein diet. Plus, 3 out of 5 participants with a high-protein diet reported feeling more satisfied than those with a standard-protein diet.

It’s hard to say exactly why a high protein diet yields greater weight-loss results, according to Tom Wycherley, PhD, of the University of South Australia and lead author of the study. Two possibilities: First, it takes more energy for your body to process protein. Second, a higher protein diet keeps your metabolism humming by preserving your muscle mass and resting energy expenditure (the amount of calories you burn while at rest), says Wycherley. So protein may actually make your body work harder for you all throughout the day.

That second point—that protein helps maintain muscle mass—is why it’s especially important for women to up their intake, according to David Heber, PhD, Professor of Medicine and Director of the Risk Factor Obesity Program at UCLA. “Starting at about age 35-40, women start losing a significant amount of muscle as they become more sedentary,” he says. “When you lose muscle, you lose 14 calories per pound of energy that you would otherwise burn.” So the less muscle you have, the fewer calories you burn, and the more likely you are to pack on extra pounds.

Your stay-slim solution: Load up on more protein, obviously. Heber recommends eating 4 servings of 25 grams of protein per day (twice the amount recommended by the USDA!). So for breakfast, lunch, and dinner, make sure there’s a source of protein—like a 3.5-ounce can of tuna, 6 egg whites, or a cup of non-fat cottage cheese—on your plate. Plus, try this craving-crushing and appetite-suppressing trick: Eat 25 grams of protein a few hours before dinner. “It’s a good time to get rid of that hunger so that when you eat dinner you’re in better control,” says Heber.

The next time your stomach rumbles and dinner is hours in the future, reach for any of these  nine protein-packed snack combos, recommended by Lisa M. Moskovitz, RD, CDN, CPT, owner of Manhattan-based practice Your New York Dietitian.

1 6oz container plain nonfat Greek Yogurt = 18g protein
1 tbsp chopped walnuts = 3g protein
1/4 cup Bear Naked granola = 4g protein

2 tbsp all-natural peanut butter = 9g protein
1 whole grain english muffin = 7g protein
1 part-skim string cheese = 7g protein

1/2 cup 1% cottage cheese = 14g protein
2 tbsp pumpkin seeds = 5g protein
1/2 cup Kashi Go Lean cereal = 6g protein

1 cup shelled edamame = 16g protein
1/2 Japanese salmon summer roll = 8g protein

1 bag Glenny’s Organic Soy Crisps = 12g protein
3 laughing cow light cheese wedges = 7g protein
1 ounce raw almonds = 6g protein

2 Hard-boiled egg = 14g protein
1/2 cup 1% cottage cheese = 14g protein

Lettuce Wraps with 2 laughing cow light cheese wedges = 5g protein
and 3 ounces of sliced turkey = 20g protein

1 scoop of whey protein = ~20g protein
1 cup of almond milk = 1g protein
1 tbsp peanut butter = 4g protein

3 ounces light chicken or tuna salad = 21g protein
1.5 ounce whole grain crackers = 4g protein

photos: Jupiterimages/Pixland/Thinkstock

More from WH:
37 Protein-Packed Recipes
The Best Protein Bars
Workout Secrets from Super-Fit Celebrities
The Women's Health Big Book of Yoga Get a Sexy Yoga Body! Discover the power of yoga to tighten, tone, and calm. Buy The Women’s Health Big Book of Yoga today!

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