What Am I Going to Do Today?
It’s dark when the alarm goes off, and it stays dark before 5 pm. Less light can sap our energy to eat well and exercise. The couch can tempt, and the thought of changing into workout clothes in the cold may not be all that appealing. But, hey, you are human, and these feelings can be par for the course around this time of year.
So let’s embrace that challenge and instead of starting each day wondering whether you are going to work out, may the question become “What am I going to do today?" It will keep you moving forward.
Maybe it’s a group workout in the gym or a workout at home, or perhaps a ruck around the neighbourhood. Whatever you want to do, just go for it and get it done! Action has a way of waking up energy that thinking never does. One small thing leads to another, and working out consistently at this time of year, my friend, you're laying down champion tracks.
And when it comes to food, let’s not overcomplicate that either. When it’s cold and dark, comfort food can call loudly, a salad and chicken not so much. Let’s work on that too; find a couple of simple, warm, balanced meals that make you feel great when you eat them, and hit them on repeat.
A tasty comfort food that can help this quest is the potato. You can buy a large sack and it will last! If you have them on hand, you can avoid takeout. May it rise from the ashes and be eaten!
Smashed Protein Potatoes
Makes 2–3 servings
Ingredients:
4 Yukon Gold or similar potatoes
1 Tbsp olive or avocado oil
Salt, pepper, garlic powder, smoked paprika
3–4 oz cooked protein (shredded chicken, flaked tuna, or crumbled ground turkey)
1 cup sautéed spinach, steamed broccoli, or mixed vegetables
Optional: sprinkle of cheese
Instructions:
Preheat oven to 425°F (220°C).
Boil the potatoes for 10–12 minutes, or until tender. Drain and place on a parchment-lined baking sheet.
Smash gently with the bottom of a glass, drizzle with oil, season, and bake 20–25 minutes until golden. Top with vegetables and protein choice.
Shepherd’s Pie Baked Potato
Makes 2
Ingredients:
2 medium russet or sweet potatoes
1 tsp olive oil
½ lb (225 g) lean ground beef, turkey, or lentils
½ small onion, chopped
1 cup mixed vegetables (peas, carrots, corn, or zucchini)
1 Tbsp tomato paste
¼ cup broth or substitute (water + Worcestershire or soy sauce, or olive oil + garlic powder + herbs)
Salt and pepper
Optional: shredded cheese or nutritional yeast
Instructions:
Bake potatoes at 400°F (200°C) for 45–60 minutes.
While they bake, sauté the onion in oil, add the meat or lentils, and cook through.
Stir in veggies, tomato paste, and liquid. Simmer until thickened.
Split the potatoes, fluff them with a fork, and spoon the mixture over the top.
Simple Tips to Carry Forth in the Dark
• Lay your workout clothes out the night before. Make it easy to start, no scrambling around.
• Know what you’re having for breakfast before you go to bed. Eat a protein-rich breakfast, 30 grams or more with 200–300 grams of fruit or vegetables on the side. That combo stabilizes blood sugar and provides significant energy to start the day.
• Embrace leftovers for breakfast. Last night’s meatloaf and vegetables make an excellent morning meal in my world.
Keep going!
