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 FITNESS FITNESS 

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HEALTHY LIVINGHEALTHY LIVING

Mountain View News Saturday, October 4, 2025

SHORT DAYS, HUNGRY NIGHTS


Michele Silence, M.A. is a 37-year certified fitness 

professional who offers semi-private/virtual fitness 
classes. Contact Michele at michele@kid-fit.
com. Visit her Facebook page at: michelesfitness 
Visit her Facebook page at: michelesfitness.

UNLOCK YOUR LIFE


As the days get shorter and darkness falls earlier, many of us notice 
a familiar pattern: we sit more, move less, and find ourselves 
reaching for snacks we might normally skip. It’s not just a “lack of 
willpower” or a bad habit. It’s real science behind why our bodies 
and brains respond this way.

Everything in your body follows a schedule called the circadian 
rhythm. It tells your brain when to wake up, when to sleep, and 
even when to eat. As the days get darker, your body makes more 
melatonin, the hormone that signals bedtime. Feeling sleepier 
can make you less likely to get up and move—and more likely to 
grab comfort foods just to feel a little boost.

Shorter days also mean less sunlight. Less sunlight can lower 
your serotonin levels, the chemical in your brain that helps regulate 
mood. When serotonin drops, your brain often looks for a 
quick pick-me-up—like chocolate, chips, or cookies. These foods 
give a temporary mood lift, but they also come with extra calories 
you don’t really need.

Indoors means snacking. When it’s dark at 5 p.m., outdoor activity 
becomes less appealing. Instead, we sit on the couch, watch 
TV, scroll social media, or read. All of these sedentary behaviors make it easier to snack mindlessly. 
Even if you’re not “hungry,” your brain associates being cozy inside with eating.

Some research also shows that metabolism can slow slightly in colder months. Your body may interpret 
less daylight as a signal to conserve energy, nudging you to eat more calories. So, it’s not entirely your 
fault that you suddenly want that extra snack when the sun goes down.

Can you really fight all this? As we head into the fall and winter months, can this year be any different? 
Yes! There are plenty of ways to fight back without feeling deprived. Here’s what works:

1. Bring in the light. When it’s dark outside, bring light inside. Open curtains during the day, turn
on bright lamps, or even try a daylight lamp in the evening. Light helps trick your brain into staying
alert and can keep your appetite in check.

2. Plan Movement in Daylight. If you can, walk, run, or bike during daylight hours. Even 15-20
minutes of sunlight exposure can lift mood and energy.

3. Create a Mini Indoor Gym. No big space? No problem. A corner of your living room can become 
your exercise zone. Bodyweight exercises—squats, lunges, push-ups, planks—are perfect for
small spaces. Resistance bands, dumbbells, or even a sturdy chair can give you more options.

4. Move During Commercial Breaks or Between Tasks. Short bursts of activity add up. March in
place, do a quick set of jumping jacks, or stretch while waiting for your coffee to brew.

5. Use Technology to Your Advantage. Streaming workouts, fitness apps, or online exercise videos
can guide you through everything from yoga to dance cardio in your living room. Pick something
fun—you’re more likely to stick with it.

6. Mindful Snacking. Keep healthy snacks front and center, like cut-up vegetables, fruit, or nuts.
Store high-calorie treats out of reach, or better yet don’t buy them during this time of year, so you’re
not grabbing them without thinking. Try to eat slowly, paying attention to hunger signals instead of
just filling time or boredom.

7. Stick to a Schedule. Try to go to bed and wake up at the same time every day. Consistency helps
your circadian rhythm stay on track, making you less likely to overeat or feel sluggish.

8. Stay Social. Feeling connected helps fight winter blues and reduces emotional eating. Call a
friend for a walking chat, join a virtual exercise class, or play active games with family indoors.

9. Set Mini Goals. Small goals—like doing 10 push-ups before breakfast or taking a 10-minute
stretch break every afternoon—make a big difference. Tracking progress also boosts motivation.

10. Drink a Glass of Water First. Thirst is often mistaken for hunger, especially in the colder months 
when we don’t feel as thirsty as we do in summer. Before grabbing a snack, drink a glass of water and 
wait a few minutes. Many times, the craving passes, and if you’re still hungry, you’ll know it’s real
hunger—not just thirst or boredom.

Shorter days don’t have to mean extra calories or more couch time. With a little forethought and some 
simple strategies you can enjoy the season without letting it derail your health and fitness.

Even when the sun disappears early, you can still take control—because your habits, not just the daylight, 
decide your health.

THE SACRED ART OF WALKING:

A Journey Back To Myself

Last June, I fell from 
a ladder, which 
changed everything. 
Four months without 
walking. Two surgeries. 
Physical therapy 
continues today. Before 
the accident, 
walking was simply 
part of my exercise routine. Now? It's become 
something deeper, an obsession born of absence.

Staring at surgical scars that ran from thigh to 
ankle, I made myself a promise: "I don't care 
about the ugly scars. I just want to walk again."

These days, I find myself thinking about walking 
constantly, and I am immensely grateful to 
be able to walk. I do not take it for granted.

Henry David Thoreau understood something 
profound about walking 160 years ago. In his essay 
"Walking," he wrote about "the art of Walking" 
and those rare individuals who possessed 
"a genius for sauntering." The word "saunter," he 
explained, comes from medieval pilgrims who 
wandered the countryside claiming to be going 
"à la Sainte Terre"—to the Holy Land. Children 
would call out, "There goes a Sainte-Terrer, a 
Holy-Lander." I love to saunter, to relish in my 
ability and freedom to walk. 

Thoreau believed that those who never reach 
their spiritual Holy Land during walks are "mere 
idlers and vagabonds." But what if the Holy 
Land isn't a destination, what if it's the walking 
itself? It is for me.

Modern science backs up Thoreau's intuition. 
Annabel Streets' book "52 Ways to Walk" reveals 
that walking improves brain health by 
increasing blood flow and enhancing memory. 
It reduces stress hormones, strengthens our immune 
system, and literally adds years to our 
lives. Walking lubricates joints and builds bone 
density without strain, something I now appreciate 
deeply.

Streets offers 52 different approaches to walking, 
but here are five that have transformed my 
own practice:

Walk at dawn. That first hour after rising resets 
your circadian rhythm and launches your day 
with a sense of purpose.

Go get lost deliberately. Wandering without a 
GPS sharpens spatial awareness and expands 
your mental map of the world.

Walk with a destination. Tie walking to errands 
or visits to create consistency and meaning.

Walk in any weather. I walked the Camino de 
Santiago this April as an act of thanksgiving. 
Seven of the ten days brought rain. Though I typically 
avoid getting wet, embracing those soaked 
miles taught me something about resilience.

Walk in silence. No phone, no music, no podcasts. 
Just you and your thoughts. This challenges 
me; I love audio in all its forms, but the 
mental clarity it brings is undeniable.

We recently returned from the Discovering 
Black Walden Retreat, where I walked in the 
footsteps of abolitionists like Thoreau, Emerson, 
Tubman, and Douglass. Being on those historic 
paths filled me with gratitude and reminded 
me that walking has always been connected to 
transformation, personal and societal.

Each step I take now carries the weight of 
months when I couldn't take any at all. Every 
walk becomes a small pilgrimage, a journey to 
my own Holy Land. Thoreau was right: there's 
something sacred about the simple act of putting 
one foot in front of the other.

Sometimes the most profound journeys happen 
not when we're trying to get somewhere, but 
simply when we remember how to move.

If you're interested in exploring the transformative 
power of walking and reflection in the footsteps 
of these great thinkers, I invite you to learn 
more about our retreats at waldenpondretreat.
com.

Lori A. Harris is an award-winning Transformational 
and Integrative Change Coach. You can 
learn more about her at loriaharris.com

Lori A. Harris

ALL THINGS by Jeff Brown


APPLE TIME AT WONDERFUL 
OAK GLEN!!

Oak Glen, California, is a charming, small 
mountain community located in San Bernardino 
County at Yucaipa, nestled in the 
foothills of the San Bernardino Mountains 
at an elevation of about 4,734 feet. Known 
for its apple orchards, scenic views, and rustic 
charm, Oak Glen is a popular destination 
for families, nature lovers, and anyone looking 
to experience a peaceful, rural retreat.

The area is most famous for its apple-growing 
history, dating back to the late 1800s. 
The cool mountain climate and fertile soil 
make it ideal for apple farming, and many 
of the orchards are family-owned and have been passed down through generations. Visitors 
flock to Oak Glen in the fall during apple harvest season to enjoy fresh-picked apples, 
apple cider, pies, and other homemade treats. U-pick orchards let guests pick their own 
fruit, which is especially popular with children.

Oak Glen is also home to several historic landmarks and preserved areas. One of the most 
notable is the Oak Glen Preserve, operated by The Wildlands Conservancy. This beautiful 
nature preserve offers hiking trails, picnic areas, and an educational center. The Los Rios 
Rancho, a historic apple farm and ranch, is another major attraction. It offers wagon rides, 
cider pressing, and live music, giving visitors a glimpse of early Californian farm life.Riley’s 
Farm is amazing and has the best Chicken Pot Pies.SnowLine farm has apple donut’s,cider 
and a wonderful gift shop

In addition to apples, many local farms grow berries, pumpkins, and stone fruits. Seasonal 
festivals, such as the Apple Blossom Festival in spring and the Harvest Festival in fall, add 
to the area's charm with live entertainment, crafts, and food.

The town itself is small and doesn’t have a formal downtown, but it features a stretch of 
roadside shops, bakeries, cafes, and farm stands. It's especially popular on weekends and 
during the autumn months, so it can get quite busy.

Outdoor enthusiasts appreciate Oak Glen for its cooler temperatures, beautiful fall foliage, 
and hiking opportunities. Trails range from easy walks to moderate hikes with views of the 
surrounding valleys and mountain ridges.

Oak Glen is about a 90-minute drive from Los Angeles and San Diego, making it a convenient 
day-trip or weekend getaway. Despite its proximity to major urban centers, it retains 
a quaint, rural atmosphere that makes visitors feel like they’ve stepped back in time.

Whether you're picking apples, hiking through oak forests, or sipping fresh cider, Oak 
Glen offers a peaceful, family-friendly escape from the hustle and bustle of city life.


Mountain Views News 80 W Sierra Madre Blvd. No. 327 Sierra Madre, Ca. 91024 Office: 626.355.2737 Fax: 626.609.3285 Email: editor@mtnviewsnews.com Website: www.mtnviewsnews.com