Seize the Season: Week One
Welcome to week 1 of Wander Women’s Seize the Season! We are so excited for this endeavor, and we’re happy you’re here. Seize the Season is designed to help you make the most of the cold winter months physically, emotionally, and spiritually. This is a weekly offering to our beautiful community. We will have a new blog post every Sunday at 8:00 pm from December 1 - March 15. We will be sharing all of this information on our social media, too. You can follow us on Facebook and Instagram.
Additionally, we will be giving away a weekly prize to those that show us how they are seizing the season by snapping a photo and sharing it on social media by using our hashtag: #WanderWomenSeizeTheSeason or tagging us at @WanderWomenIowa. In order for us to see your shares, your IG account must be set to public, and your FB post must be made public. If you do not feel comfortable doing this, simply e-mail hello@wanderwomeniowa.com with your photo or story and we’ll get your entered in the contest.
This week’s prize is two spots to Sweet Tooth Farm’s January 5 Bread Baking Class from 4:00 - 6:00. The winner and a friend will get to learn how to make delicious homemade bread - what a perfect winter activity! Thanks to Monika for offering up these generous prize!
Dressing for the Cold
There’s no bad weather, just bad clothing
There’s a Norwegian saying that I like to remind myself of quite often when the cold starts to settle in. There’s no bad weather, just bad clothing. And, while I’m sure some of you could argue that there is, in fact, bad weather, this adage is mostly true. We’re kicking off Seize the Season with a guide on how to dress for this cold weather so you can make the most of your time outside without being miserably cold.
THE BASICS
There are four different ways our bodies can lose heat. Understanding these will help you learn how to best dress for winter weather.
Image is from Beyond Cold Water Bootcamp
Radiative Heat Loss occurs when your body heat simply escapes into the cold air due to lack of insulation.
Convective Heat Transfer happens when the wind draws heat away from your body, especially from exposed skin.
Conductive Heat Transfer occurs through direct contact with cold surfaces or liquid, such as sitting on the snow, wearing a sweaty shirt under your jacket or falling into a frozen lake.
Evaporative Cooling takes place when perspiration evaporates, drawing body heat with it.
These descriptions are from this article.
Activity Level
Determining your level of activity will assist you in figuring out the best way to dress. Will you be engaging in a sedentary, active, or mixed level activity?
Sedentary Activities where you will most be sitting or standing without much movement such as hunting or fishing. These types of activities require a good insulating layer to assure you stay warm.
Active Activities in which you will be in a constant state of movement such as hiking, snowshoeing, cross country skiing, and running. These activities require less insulating so as not to overheat and excessively sweat.
Mixed Activities that include a mix of active and sedentary such as downhill skiing and sitting on a ski lift, or hiking and stopping to enjoy lunch. These types of activities require layering so that you can easily add or remove clothing as needed.
THE ART OF LAYERING
Learning how to properly layer your winter clothing will help to keep you warm and comfy no matter the temperature. Layering allows for you to remove and add layers as needed to adjust for your comfort level. There are three basic layers:
Base Layer this is the layer directly against your skin. This layer should be made from a fabric that wicks moisture and dries quickly. Great examples of this are polyester, merino wool, silk, and specialty blended fabrics. Do not wear cotton as it acts like a sponge and will cause evaporative cooling to take place, putting you in a potentially dangerous situation.
Middle (insulating) Layer this layer provides you with your primary source of warmth and helps to retain body heat. Great examples of this are fleece sweatshirts, wool sweaters, and down jackets (for extra cold weather).
Outer Layer this layer keeps your dry and protected from the wind and rain. Great examples of this include water resistant and waterproof jackets and pants.
Hats, Gloves, Socks, and Boots
It’s super important to keep those extremities warm too. Frozen toes, fingers, and ears are not a good thing!
Again, it’s important to not wear cotton hats, gloves, and socks because of the danger of evaporative cooling. Gloves and boots should be waterproof or water resistant , and insulated, especially when you plan on playing in the snow! Merino wool socks are a wonderful long-lasting option that will assure your tootsies stay warm and cozy even in the coldest of conditions.
WHERE TO BUY
There are a wide array of options for buying winter clothing, and something that can fit into all budgets. You do not need to spend a lot of money to stay warm.
If you’re working with a smaller budget these are some great options:
Stores like Kohls and JCPenney carry a wide variety of fleece and rain jackets, outerwear pants, and down coats. Columbia is a great brand that carries a wide array of sizes, too!
Websites like ThredUp and Poshmark have great secondhand options. Be sure to check out your local thrift stores too!
If you are working with a larger budget, there are a number of great options that will be sure to last you many years. We recommend heading to one of our favorite local outdoor stores, Active Endeavors, to get your winter basics. The friendly staff will be more than willing to help you find the perfect items.
Get Outside This Week
Local outdoor activities and ideas to get you outside!
OUTDOOR ACTIVITY IDEAS
Each week we’ll give you five ideas to get you outside and moving, even in the colder temperatures.
Hiking at Jester Park or any of your county conservation parks. Explore all of Iowa’s county parks here.
Go for a walk around your neighborhood
Hang up a bird feeder and observe your feathered friends. Here is a great resource to help you identify the birds you see in your yard and beyond.
WEEKLY EVENTS
We scoured the local events calendars to find some great outdoor and outdoor-themed activities. If we missed something, send us an e-mail at hello@wanderwomeniowa.com and we’ll add it to the calendar!
Tuesday, December 3:
Friday, December 6:
Conservatory Sip and Stroll at the Greater Des Moines Botanical Garden
Holiday Zoo Brew at the Blank Park Zoo
Saturday, December 7:
Winter Farmer’s Market at The Iowa Food Co-op
Cedars for Celebration at Jester Park
Sunday, December 8:
Weekly Winter Wellness
Seasonal recipes and wellness tips
Beth from Nourished DSM will be providing us with weekly seasonal recipes that taste good and nourish our bodies. Beth is passionate about nourishing her community with beautiful food. You can find out more by emailing her at nourished.dsm@gmail.com or following her on IG at @nourished.dsm
Burcha Superfood Mix
This Superfood Burcha mix is perfect for Camping, Travel, Breakfast on the go...The ideas are endless. LOADED with all the wholesome goodness you need to keep you going throughout your day. Chia Seeds, Hemp Seeds, Sprouted Pumpkin Seeds, Ground Flax, Sunflower Seeds, Shredded Coconut, Gluten Free Oats, and Dried Tart Cherries are mixed together. Makes 3+cups and can be stored in a Mason Jar.
Recipe:
1/4c Ground Flax (Costco)
1/4 GF Oats (I use Trader Joes's)
1/2c Roasted or Raw Sunflower Seeds
1/2c Pumpkin Seeds
1/2c Hemp Seeds (Costco)
1/2c Chia Seeds (Costco)
1/2c Shredded Coconut Flakes
1/2c Dried Fruit (I love to use Cherries or Cranberries)
Additional Add ins:
Cacao Nibs
Nuts (Chopped Almonds, Hazelnuts, Cashews)
Dried Apricots
Sesame Seeds
The options are endless so enjoy being creative and make this mix your own!
To Use:
All you need is a spoonful of the mix to add in place of Granola and top your yogurt or oatmeal, or add to Smoothies.
Place a couple spoonfuls of the mixture, 1/4c additional GF Oats, 1-1.5c Non-dairy Milk, Maple Syrup (to taste), shake well and leave in the fridge and you have Overnight Oats.
Show Your Body Some Love This Holiday Season
These beautiful wellness tips are brought to you by Dr. Rebecca Lake. Rebecca is a local chiropractor who owns Shine Chiropractic Des Moines, which is located at InnerSpace. Dr. Rebecca specializes in treating the body with a whole person approach, addressing the mind, body, and spirit so conditions are resolved faster and more affordably.
Try making yourself the most important person this holiday season. Don't be afraid to be a little selfish and give your body some love.
Dr. Rebecca Lake of Shine Chiropractic
1. Move your body. A lot of the time, the holiday season can throw us off our usual fitness schedule. How do you like to exercise? Maybe some light yoga? Or a run? Do your best to maintain your regular fitness routine that makes your body feel good.
2. Feed your body right. While most of us love holiday food, ask yourself if what you're eating is going to make you feel good physically and mentally. Make sure to choose options high in Vitamin C to keep your immune system thriving.
3. Listen to your body. Be aware of your mental state. Observe any physical sensations that seem abnormal to you. There’s nothing wrong with taking a “time out” from things. Excuse yourself for 5 minutes to meditate. Find a place to do some light stretching. Or maybe take a small walk if you're somewhere warm.
Soul-Filling
Weekly Journal Prompt & Meditation
Every week we will provide you with a weekly meditation or reading and a journal prompt designed to help you slow down and get in touch with yourself during these colder winter months. Prepare a cup of tea, grab a cozy blanket, get your journal, and settle in for some soul-filling time. Take a moment to to take a few long, slow, and deep breaths before beginning. Release tension in your jaw, neck, and back. Give yourself permission to relax.
This week’s reading is brought to you by the Jonna Jinton. Jonna is an artist, photographer, and singer who lives in the north woods of Sweden. Her instagram feed is full of beautiful winter imagery. A few weeks ago a friend tagged me in one of her posts:
“The winter is like taking a long, deep breath. ”
“At the end of every winter, I always think about how I would react if there was another winter coming right after. No spring or summer in between. Only another half year of cold and darkness right away. And at that time, I always get a feeling that I would probably die if another winter came again without a break. In March and April, my heart screams for sun and warmth, and for the snow to melt so I can walk freely in the forests again. Just watching old photos from summer and seeing all the green colors can make my eyes tear up.
And then, as the summer is over I think the same thought. How would I react if there would be another summer right away without the break of a long winter?
And I almost feel panic. I just couldn't stand another summer without the wonderful winter in between. The winter is like taking a long, deep breath.
It's like charging my soul with the crispy air, northern lights, stars and ice baths.
I realize how important each season is and how much I actually love every part of each cycle. I wouldn't want to change anything. As now, we are just entering the darkest time of the year, but it feels like someone is finally switching off the light so I can sleep.”
After reading this post I asked myself the same question she asked herself, “How would I react if there would be another summer right away without the break of a long winter?” Like Jonna, I felt my heart begin to sink at the thought of not having winter. I may not have felt this way a few years ago, but I’ve learned to love and embrace the beauty and stillness winter brings into my life. It welcomes me to slow down. I’ve found that my life moves a little bit better and easier when I embrace the cycles.
So, now I ask you, how would you react if there were no winter? What would you miss about winter? What things do you find joy in in the winter? Take some time to jot down the feelings and thoughts that come to mind. Perhaps, you’re just beginning your journey of embracing winter and not a lot comes to mind. That’s okay.
The following is a video Jonna created after recording the sounds singing ice on a body of water near her home. It’s magical.