Cincinnati Diet menus and Special Report

        Oh, the weather outside is frightful.

        On the list of excuses Cincinnatians use for not exercising, that has to be No. 2. (You know what No. 1 is: “I don't have time.”)

        Well, if you haven't learned anything else in the last four weeks of the Fat City project, you have learned you need to make time to exercise — cardiovascular exercise three times a week and weightlifting two times a week — if you want to live longer.

        Yes, the weather is frightfully cold. We thought so but, just in case we were wrong, we confirmed it with Channel 9 chief meteorologist, Pete Delkus. Sure enough, he says the Tristate weather reliably delivers below 32 temperatures with wind chills below zero through February.

        Despite that, fitness experts encourage people to continue their exercise routines throughout the winter months. Research has shown that people gain the most weight during the months from November to March. That's about the time that excuse No. 2 begins a rotation of seasonal twists. Instead of “It's too cold,” we say “It's too windy,” “It's to rainy,” “It's too hot,” It's too muggy.”

Dressing tips

               So, be brave. Put on running shoes and consider these dress and medical precautions from Shauna Jackson, apparel buyer for Running Spot in O'Bryonville, before heading outdoors:

        • Dress in layers — base layer, thermal layer and protective layer.

        • Avoid 100 percent cotton fabrics. Cotton absorbs and holds in water close to the body for prolonged periods of time.

        • Wear garments that are both water and wind resistant.

        • Don't wear socks that are too heavy or two pairs of socks. This may restrict circulation, resulting in colder feet. That could lead to frostbite.

        • Always wear a hat. Some 50 percent of heat is lost through the head.

        • Wear proper shoes that have strong traction for snow and ice.

        • Wear mittens instead of gloves. Mittens keep hands warmer because of the close contact of the fingers.

        • Wear sunglasses to protect your eyes from the glare of the sun off the snow.
       

Medical advice

               Winter weather also creates a greater risk of injury to athletes. Scott Wright, a physical therapist with Christ Hospital, offers this medical advice:

        • Take extra time to stretch and cool down. The cold weather is going to cause muscle and joints to be tight and stiff.

        • Cover your mouth with a scarf. This will help to warm the air that you are taking into your body.

        • Avoid alcohol before exercising. Individuals who consume alcohol before exercising have a greater risk of developing hypothermia.

        • Drink lots of fluid to prevent dehydration.

        • If running, head into the wind on your way out. On your way back a the end of the workout, you will be fatigued and running in the wind will make the workout easier on you.
       

What's frostbite

               Frostbite occurs when extremity body parts form ice crystals in the cells and causing tissues to freeze. Body parts most susceptible to frostbite include: fingers, toes, nose, and ears.

        • Symptoms: Painful, tingling feeling; numbness; white, waxy appearance to the skin.

        • Treatment: Cover the damaged area. Get out of the cold. Soaking in warm water. Do not rub the area or attempt to warm it over a dry heat source.
       

What's hypothermia

               Hypothermia occurs when core body temperature dips below 95 degrees.

        • Symptoms: Varying degrees of confusion and incoherence, slurred speech, uncontrollable shivering, skin is pale and cool.

        • Treatment: Remove victim from the cold, avoid any additional heat loss. Slowly warm up the body by removing wet clothing and covering with a blanket. Do not put the victim in a hot shower. Warming up the body too quickly can lead to further damage. Get medical attention.

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