With COVID-19 restrictions keeping many gyms closed or at limited capacity, the bitter cold temperatures that come in the dead of winter may affect many peoples workout routines.

While taking a jog or bike ride may have been a pleasant way to burn calories in the spring and fall, the idea of gearing up to work up a sweat in the chilly winter air might not be as appealing.

But experts said that for most people, its perfectly safe to exercise outside in the colder temperatures.

Still, depending on your fitness level and if youre not used to working out in the cold, there are some things to keep in mind.

People with certain underlying health conditions might also need to be cautious before working up a sweat in the cold.

Dr. Michael Fredericson, sports medicine physician at Stanford Health Care, said that when it comes to health benefits, working out in colder temperatures isnt much different than exercising when its warm.

Its just good to stay active and exercise no matter what the weather is, he told Healthline.

Still, there may be some advantages. Some studies suggest exposure to cold temperatures while exercising causes our metabolism to pick up and activates our brown fat or, the good fat that breaks down fat to maintain body temperature, said Heather Milton, MS, an exercise physiologist at NYU Langone Healths Sports Performance Center.

This may help the body burn through calories in a more efficient way.

Another benefit to exercising in cooler temperatures is that our body doesnt have to work so hard to cool itself down.

This means less blood flow is directed towards the skin, Milton said. When less blood flow is circulating to the skin, more is directed towards working muscles. We also tend to lose less water in sweat, so our blood volume does not dip during longer workouts as it would in hot environments.

For most people, going for a run around their neighborhood or at a local park is usually the easiest way to get in physical activity outside.

But any type of exercise thats done in warmer temperatures is also safe in the cold.

When asked what forms of exercise she would recommend people do in the cold weather, Milton said: Anything, (except maybe swimming).

She recommends: HIIT workouts, cycling, calisthenics, boot camp, dance workouts, you name it. Just be sure to do a full warmup to ensure your muscles are warm, and your core temperature is elevated before getting into higher intensity exercises.

If youre in a climate with snow, cross-country skiing, snowshoeing, ice skating, and even sledding can be fun ways to work up a sweat.

Outdoor group exercises are safe during the ongoing COVID-19 pandemic, experts said, as long as proper physical distancing measures are taken.

Make sure youre keeping at least a 6-feet distance from other people, ideally more, Fredericson said.

The key to dressing for exercise in the cold is layers.

The base layer should wick away sweat, said Katie Lawton, an exercise physiologist in Sports Medicine at Cleveland Clinic. Cotton absorbs sweat and is not a good option for a base layer. If performing an activity or sport like running where you may sweat more, a synthetic fabric base layer is a good option.

For a second layer, Fredericson recommends fleece or wool to help keep in the warmth.

If its raining or snowing, some type of light waterproof jacket can be helpful, he said. But layering is important because as you warm up, you may want to shed some of those, so have something you can tie around your waist.

If its particularly cold, you may also want to wear a hat, gloves, and scarf.

During the ongoing COVID-19 pandemic, the Centers for Disease Control and Prevention (CDC) advises everyone to wear a mask and maintain at least 6 feet of physical distance while working out either indoors or outdoors.

In addition to preventing the spread of COVID-19, Milton said wearing masks comes with other benefits, especially during the winter months.

Masks come in handy nowadays, as it can cover your nose and cheeks, keeping your face warm and safe from the cold, she said. They can also aid in warming the air you breathe in, which is helpful to your airways.

People with certain underlying health conditions need to take certain precautions when exercising outside during the winter.

For people with asthma, cold weather can be harder to adjust to, Milton said. The cold air causes a reaction of the airways to constrict.

This can make it difficult to breathe and even trigger an asthma attack.

A slow and gradual warmup is recommended to avoid this, Milton added.

And again, a scarf or mask over the face not only helps prevent the spread of COVID-19, but can also be beneficial in warming the air you breathe in.

People with asthma should also remember to carry their inhaler when exercising in case of an asthma attack.

Some cold weather activities, particularly shoveling snow, may be risky for certain people.

Shoveling snow is actually a really vigorous exercise, Fredericson said. If youre used to exercising, then its probably fine, but if youre someone who doesnt exercise a lot and you start shoveling snow, it can actually trigger a heart attack.

Older adults and people with heart disease are at an increased risk of heart attack from shoveling snow. They should get clearance from their doctor before engaging in such strenuous activity or leave the shoveling to someone else, Fredericson said.

For most healthy people, the biggest concern that comes with exercising in the cold is the risk of frostbite and hypothermia.

Were talking extremely cold temperatures here, Fredericson said. Generally, if the wind chill factor gets below 17 or 18 degrees Fahrenheit, you should probably hold off.

At this temperature, frostbite can occur on exposed skin in less than 30 minutes.

Hypothermia, which is when the bodys temperature is abnormally low, is more likely to occur at very cold temperatures but can happen even at cool temperatures above 40F if a person becomes chilled by sweat, rain, or water, according to the CDC.

Use common sense, Fredericson said. Make sure you can feel your fingers and toes. If you really start to shiver, try to get out of the cold. You want to be able to carry on a conversation. If youre so cold you cant even talk or you start to feel confused, thats not a good sign.

Staying hydrated is also important in the cold weather.

Though we may need slightly less fluids in the winter, we do still lose fluids during exercise due to breathing, sweating under your base layer, and the drying effects of the air, and thus must maintain our fluid intake, Milton said.

And dont forget the sunscreen. The American Academy of Dermatology recommends wearing sunscreen when youre outside. This is especially important in the winter if theres a lot of snow on the ground due to the intensity of the reflection of the sun, Milton said.

Finally, watch out for ice.

If you go run or bike early in the morning, be sure to pay attention to this factor, as a slide or fall would not only hurt more on frozen ground, but also could lead to injury, Milton said.

All things considered, experts said its important that people know they shouldnt be afraid to work out in the cold.

Particularly as it relates to COVID-19, light to moderate exercise is very healthy for your immune system and may actually give you protection against COVID-19 or any type of flu or cold during the winter season, Fredericson said.

Additionally, your risk for disease transmission outside is so much lower, he said. So if you cant exercise indoors or you just like exercising outdoors, I would encourage people to do that using proper precautions.

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How to Work Out Safer During the COVID-19 Winter - Healthline

Find out what a raw diet is and how a balanced raw diet could beneficial for your pet.

ST. LOUIS Why not make 2021 the year that you and your pet eat healthier, together! The experts at Treats Unleashed can help with that and they will brainstorm with you for free in store, on the phone, or even online. They can help you find the best food for your pet, no matter the budget you are working with. Teresa Miller is here to tell us more.

Teresa says they have seen a big push into raw foods for people as well as pets. She mentions that a raw carrot will always be good for your pet, but when it comes to raw meats you have to be a little more careful. Raw food can have many benefits for your pet like providing a shiny coat, better digestion, and more.

Teresa explains that when she talks about a raw diet, she means a balanced raw diet. You want to make sure you are using products that are formulated specifically for pets so that it has all of the vitamins and minerals that they need. Changing your pets diet can be a good idea to help promote gut health. Treats Unleashed has several tips to help make that transition. You can even supplement the food they are already using if you dont want to change everything.

Treats Unleashed has 13 St. Louis area locations. This month you can get up to $5 off on Stella & Chewys and Primal Freeze-Dried food. You can also subscribe for autoship and save 5% on each order. Learn more and order on treats-unleashed.com.

Treats Unleashed wants to make sure that your pet is getting all the nutrients they need in their food. ST. LOUIS - A lot of us are striving to do better, and eat better, especially at the start of a new year. Why shouldn't that trickle down to our pets?

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SHOW ME ST. LOUIS IS A PART OF 5 ON YOUR SIDE AND FEATURES ST. LOUIS EVENTS, COMPANIES, BUSINESS PEOPLE AND OTHER GUESTS FROM AROUND THE COUNTRY.

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Treats Unleashed can help find the best diet for your pet - KSDK.com

At the end of December, the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) quietly released a highly anticipated set of recommendations (at least in the nutrition world): the 2020-2025 U.S. Dietary Guidelines for Americans. Every five years, the groups update these guidelines, which can inform how doctors, dietitians, and other health professionals make nutritional recommendations to their patients. They can also shape how food companies approach what they put in their products.

Many dietitians applauded the updated guidelines for highlighting metabolic conditions like type 2 diabetes as a significanthealth concern for all Americans, as well as for focusing on eating patterns instead of singling out nutrients, says Maya Feller, RD, a Brooklyn-based registered dietitian-nutritionist whospecializes in medicalnutrition therapy for non-communicable diseases like diabetes.

But Feller and many other health experts also point out that the new guidelineswhich overall are very similar to what has been in place since 2015ignored important recommendations in a report published this past July by the USDAs own advisory council of 20 independent doctors and nutritionists. The Center for Science in the Public Interest, an independent consumer advocacy organization that aims to improve the food system and support healthy eating, called the decision disappointing.

As many of us want more transparency in government recommendations, omitting this feels as though the recommendations are political and not science-backed, says Alex Caspero, RD, founder of Delish Knowledge.

One of the main critiques of the guidelines: They keep added sugars at 10 percent of daily calories, instead of lowering the recommendation to 6 percent as suggested by the advisory council. Added sugars are a key contributor to chronic illnesses like heart disease, diabetes, obesity, and certain cancers, says Brigitte Zeitlin, RD, owner of BZ Nutrition. Less sugar, [fewer] health problems.

In addition to complicating the management of chronic health conditions, added sugars reduce the diversity of beneficial gut bacteria, which can contribute to poor health outcomes, says Feller, noting that the GI tract plays a critical role in immune health.

Heres the lowdown on added sugar and how it can affect your health:

However, other experts understand why the guidance on sugar stayed the same. Lisa Moskovitz, RD, CEO of New York Nutrition Group,argues that despite the well-known risks of excess added sugar, its better not to overwhelm Americans with goals theyre already struggling to follow. Many consumers do not adhere to the federal guidelines as is, she says.

Caspero says shes mostly concerned about how this decision will impact packaged foods. The guidelines have huge power in our food system, and making clear recommendations to reduce added sugar could encourage manufactures to reduce the sugar they use in their foods, she says.

Some nutrition experts were also surprised that the 2020-2025 guidelines ignored the independent committees recommendation to reduce daily alcohol intake for men from two drinks to one. (Recommendations for women remain at one drink per day maximum.) Zeitlin notes that the guidelines did suggest Americans should consume less alcohol but didnt offer specifics. There is so much credible research looking at the relationship between alcohol and an increased risk of developing chronic conditions, adds Feller.

Other RDs we spoke to are fine with the guidelines as they stand. Moskovitz says that alcohol is safe in moderation, and the guidelines account for the fact that men are better able to process and metabolize alcohol than women. Caspero points out that the evidence against alcohol is mixed: some studies show that alcohol actually lowers heart disease risk, but that it also increases oral, breast and colorectal cancer risk.

Overall, the experts we spoke with generally agree that if you dont already drink, theres no good reason to start. But if you do, enjoy one drink per day, up to a few drinks per week max. And preferably choose red wine, especially over sugary cocktails.

In good news, dietitians applaud the guidelines inclusion of specific recommendations per life stage, including for toddlers and pregnant and lactating people. The policy will help shape government programs like the National School Lunch Program and WIC, says Caspero, and hopefully influence food manufacturers. This is the first time guidelines have done it, and its an important step towards a holistic health approach, she says.

How you eat during pregnancy affects not only your health but your babys health, and each phase of life contributes to the health of the subsequent phase, notes Zeitlin. She believes the guidelines will encourage parents to read the labels of baby food.

Want to learn more? Heres some guidance from a top RD on what to eat during every phase of pregnancy:

As part of this, the guidelines suggest parents introduce allergenic foods (like peanuts) early in life to help prevent future food allergiesdifferent from older guidance that urged parents to delay introducing those foods. The guidelines also specifically note that kids under 2 shouldnt eat added sugars. Sweetened foods tend to be lower in nutrients, says Moskovitz; relying on them when kids are little may make balanced nutrition more challenging in the future. Offering more bitter and bland-foods in the earlier years of life can help with childrens acceptance to a variety of foods as they get older, she says.

The guidelines also continue to recommend that Americans eat more plants, which Moskoviz says is the wave of the future. Not only does research prove the benefits of eating more plant-derived foods, but it may also be better for our environment, she says.

Caspero, however, was disappointed that the guidelines only vaguely recommended cutting back on saturated fat to less than 10 percent of daily caloric intake. They didnt call out the specifics where [saturated fat] is usually found in the American diet: high-fat dairy foods, processed meats and red meat, she says. She also points out that the guidelines did not mention the impact of diet on the environment, which was present in the 2015 guidelines. Animal farming accounts for 14.5 percent of all greenhouse gas emissions, according to the Food and Agriculture Organization of the United Nations.

Ultimately, nutritionists across the board arent necessarily surprised that the latest round of nutrition guidelines didnt change significantly. Some speculate that the USDA and HHS may have feared that more strict guidelines would backfire. If they seem unattainable, people might use the new rules to create an unhealthy relationship with food, says Moskovitz. Others are more skeptical. The big food companies in America have lobbyists and sway in government, including the USDA, says Zeitlin.

Regardless, its important to remember that any set of broad guidelines simply cant account for every individualeveryones nutritional needs differ depending on their health, activity levels, and other factors. There is no one-size-fits-all. Figure out what works best for you and do the best you can to eat a balanced, nutrient-dense diet, says Moskovitz.

Nutritionists should also reframe how they work with the guidelines, which need to be tailored to the socio-economic realities of the people we serve, Feller says. That includes helping clients with low incomes find ways to afford fruits, vegetables, and whole grains. Families who face and experience food insecurity have limited access to affordable, safe, and nutritious foods, she says. Inexpensive packaged goods tend to have an abundance of added sugars, and the recommendations do not take that reality into consideration.

If you take a glass half full look, the recommendations will continue to evolve. The guidelines are not perfect. Nothing is, says Feller. Like many things in life, theyre a work in progressdue to be reviewed again in 2025.

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What Nutrition Pros Think of the New U.S. Dietary Guidelines - Well+Good

Phoenix, AZIn a 2,000 person study targeting 2021 eating goals, Sprouts Farmers Marketand One Poll found that 54% of Americans are likely to embrace flexitarian diets, reducing meat consumption. Results showed a number of reasons for such interest ranging from health, immunity, environment to simply feeling better.

The interest in plant-based foods and a flexitarian diet is evident, said Jack Sinclair, Sprouts Chief Executive Officer, in a press release on the topic. Shoppers are more engaged with their food than ever and are seeking innovative and alternative products to mix up the meals they prepare for themselves and their families.

The poll results showed clear interest, but is the trend towards plant-based and flexitarianism permanent? The poll found that 43% of people believe being a flexitarian is a permanent lifestyle change, with 58% feeling like all their nutritional needs can be met with plant-based foods. And even though the flexitarian movement is growing, theres still a good chunk of responders (36%) who werent certain of what the definition even is before participating in the survey. Availability and understanding of plant-based options key. 59% of people would try plant-based foods if they were easier to find at their local grocery store.

Plant-based product sales grew exponentially last year, indicating consumers are craving innovative items to try at home, said Sinclair. We believe consumers will remain focused on incorporating healthy foods into their lifestyles to support immunity and overall wellbeing in 2021. This includes introducing consumers to things they never considered before.

Related:Innova Releases Top 5 2021 Trends for Snacks and SweetsSprouts Partners with L.A. Libations on New Functional Beverage DisplaySugary Beverage Consumption on a Downward Trend

11 reasons why Americans are motivated to eat healthier this year, according to poll results:

For more information, readers can view an infographicandvideo of the survey findings.

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Poll: Plant-Based Diets Are on the Rise - WholeFoods Magazine

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In January, the U.S. Department of Agriculture and the Department of Health released its updated set of dietary guidelines that'll be in place through 2025. Many health experts lamented that current recommendations on added sugar didn't really change much, among other concerns. The federal health experts behind the report did, however, recommend new restrictions for added sugar in the first-ever set of advice for parents of babies and toddlers. Per the report, no amount of added sugar is acceptable for kids under the age of 2; the guidelines' authors cite the strong link between childhood obesity and health issues later in life as the reasoning behind their new stance.

But parents (and parents to be!) may raise eyebrows over a new data-driven suggestion on dietary exposure to peanuts and other allergens, which is the opposite of what they may have heard in the past.

New guidelines ask parents to introduce "nutrient-dense" foods to infants in addition to milk or formula starting at 6 months old, including known allergens that many parents may have historically avoided. "Peanuts, egg, cow milk products, tree nuts, wheat, crustacean shellfish, fish, and soy should be introduced when other complementary foods are introduced to an infant's diet," the guidelines instruct. "Introducing peanut-containing foods in the first year reduces the risk that an infant will develop a food allergy to peanuts."

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The shift in advice has to do with breakthrough research known as the LEAP (Learning Early About Peanut Allergy) study, explains Sanjeev Jain, M.D., Ph.D., an immunologist and founder of Columbia Allergy clinics across the Pacific Northwest. In the 1980s, Dr. Jain explains, when food allergies began to become increasingly more common, allergists believed delaying oral introduction to potential allergens (namely peanuts) was necessary to stave off allergic reactions later on in life. The American Academy of Pediatrics had even asked parents to wait to introduce peanuts to kids until they turned 3 years old, and eggs at 2 years old, in guidelines published in 2000. But the LEAP study, published just after the last set of USDA dietary guidelines were made public in 2015, "clearly showed that early introduction of peanuts, starting as early as four months of life, reduced the risk of developing peanut allergies," he adds.

According to Dr. Jain, experts in the allergy field have a surplus of data that confirms a baby's immune system and digestive tract can adapt to foreign foods things they've never eaten before almost naturally. "The immune system in the first six months of life is especially malleable; it can adapt to whatever environmental exposure it's getting at that age much more so than later in life," he explains.

Actually getting a baby or toddler to ingest allergens is important if that food is in the home environment around them. For peanuts, in particular, a baby can easily become sensitized to peanuts if their skin is in frequent contact with its antigens (or proteins) especially if they already have eczema or another skin issue, says Michael Pistiner, M.D., a member of the Asthma and Allergy Foundation of America's Medical Scientific Council. "That [sensitization] can drive a child in the direction of developing a food allergy," he explains, adding that other non-peanut allergies can also develop this way. "That's why it seems that when these kids start having their exposures to the food through their mouth and eating it, then it may help decrease the chance that they'll develop an allergy to that food."

But what about soy, eggs, or other nuts? Robert Coles, M.D., a pediatrician within the University of California San Diego Health System, says that while evidence isn't as clear cut for these allergens, experts are treating them similarly to peanuts based on logic. "Given the data for peanuts and eggs specifically, we now recommend that from an allergy perspective complementary foods and other highly allergenic foods may be introduced into the child's diet at any time after four to six months of age," he explains. A few exceptions may be thicker staples like peanut butter or honey, which can pose choking hazards if not properly prepared, with the latter holding some botulism risk for babies ("Even highly processed honey can carry spores of bacteria," Dr. Jain adds).

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For children out of the recommended age range of four-to-six months, allergy clinician Dr. Jain says that slowly adding traces of nuts or small amounts of soy for toddler-aged kids is largely still recommended. "It's never too late You have a window of opportunity to introduce [foods] before allergies develop," he adds. "Exposure through the skin route without getting equal exposure through the oral and dietary route isn't ideal, as it leads to possible sensitization of that food."

Maybe the most significant takeaway for parents either those who are welcoming their first child or those who are anxious around the kitchen due to another child's allergy development is that introducing food to babies and younger toddlers at home comes with a very low risk for a serious allergic reaction. Dr. Jain explains anaphylaxis is rare in this case: "The current guidelines are that the risk of introducing your food at home is so low, when it comes to a life-threatening allergic reaction, that it's considered safe to do so."

Regardless of your child's age or whether or not you've dipped into new foods at home, there's always an option of doing what's called an "oral challenge," available to families in an office setting. "We give common allergens in the office to confirm that child isn't allergic to that food, which may take a while to pinpoint each food, but at least we're attempting it," Dr. Jain says. Moving forward, it seems that most allergists can agree on one thing: Not feeding your little ones allergens out of fear could end up leading to that food allergy you're dreading.

Always consult your child's physician before introducing new food into their routine. If you're concerned about a child and potential food allergies, keep an eye out for known visual reactions to known allergens. The most common symptoms of an allergic reaction include rashes, itching, or hives, swelling or puffiness, shortness of breath, stomach pain and dizziness. For more information on common reaction signs, and instructions on getting emergency help, visit the Asthma and Allergy Foundation of America.

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New Recommendations Suggest Feeding Babies Peanuts, Eggs, and Other Allergens Early On - GoodHousekeeping.com

ANNE ARUNDEL COUNTY, MD The SPCA of Anne Arundel County is looking for homes for these cuties. If you are interested in adopting one of this week's adorable adoptables, head to the SPCA website.

Sassy is a lovely seven-year-old calico cat. She is a little on the large side, but working hard to get back into shape. True to her name, she can be a bit Sassy at times, but she does enjoy attention when she's in the mood, especially head and neck rubs. She likes to play and she will jump up onto the sink to get fresh water straight from the tap.

Rocky:Meet Rocky! This sweet senior is looking for a calm, loving home. He is a very affectionate cat and we're told he really enjoys laps. Rocky is a recent arrival to the shelter and he's hoping not to have to stay too long. He is currently on a weight-loss diet and will require regular brushing to keep his coat healthy.

Kween:Cute little Kween is only 3 years old, but she's already a grandma! Kween arrived at the shelter with her mom and her daughter, and her daughter just had a litter of kittens. Kween is a friendly girl and she gets along fine with other cats. She is currently hanging out at the new adoption center Paws at the Mall, so come by and see her today!

Angel:Angel is 11 years old. She is a nice lady but set in her ways and can have a little "cattitutde" towards other cats who get in her face. Angel is diabetic, but she is doing very well with twice daily insulin injections. These are easy to administer and we would be happy to teach you how! Angel is available for foster or adoption. Please contact us if interested!

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These Kitties Are On Diets, But SPCA Is Helping Them Get In Shape - Patch.com