You are right to laugh at me. If you are SmartyGirlHome Readers from regions with below zero cold weather, this may seem like a silly tutorial.

Photo Credit: Renee Marchol San Francisco Art at 555 Mission Street.

I admit it. I’ve been spoiled by Los Angeles. I shiver when the San Francisco work week is in the 60s. Disclosure: Please consult a health professional for medical advice. I am not a physician and I am only sharing my experience.

Here are 5 Tips that I’d like to share for “cold weather” for any Socal transplant like me in Norcal:

Photo Credit: Renee Marchol Striped Canvas Flats Shoes for Work

Photo Credit: Buckle.com Daytrip Cardigan Sweater

1. Pay attention to shoes for work. Cold can do a nasty number on your feet. The dress code in my current SF office is: skinny designer jeans with blazer. SF business casual funky. The Daytrip Sweater, on the right, captures the office dress code well.

Keep your feet in good condition for cold weather running after your 9 to 5 by treating them right. This week I recalled my interview with a physical therapist about shoes. She didn’t recommend wearing unfashionable orthopedic shoes. No way! At the time of the interview I was an English Horseback Rider (i.e. keep your heels down) and a ballroom dancer (i.e. keep your frame up). The challenge? Competitive ballroom shoes shortened your muscles in one way. The posture for riding and the type of shoes stiffened leg muscles in another.

Photo Credit: Renee Marchol Anne Klein Brown iFlex Heels Shoes for Work

So the physical therapist said to vary the type and heel of your shoes daily so that muscles did not atrophy or shorten. In other words, flats have one disadvantage. Riding boots have another. Heels also do something weird to the muscles. According to the physical therapist, even overuse of running shoes or cross trainers change your gait.

Photo Credit: Renee Marchol Beige Steve Madden Flats Shoes for Work

For instance, what kept me in shape for cold weather running at the Lafayette Reservoir, mall walking at the SunValley Striders and morning swimming at Clarke Memorial Pool was to rotate my three pairs of work shoes plus give myself a break by walking barefoot once I arrived home.

2. Eat higher protein foods. If you are vegan, amp up your tofu consumption. Yes, even for breakfast. Honey, low sodium soy sauce and toasted sesame seeds over skillet tofu is a quick and easy power breakfast.

Photo Credit: Renee Marchol Three Hand Burger from San Francisco’s Le Truc

I brought my lunch of nut butter, fruit and plain tortilla most days. I drank soy milk with a tablespoon office coffee as a treat. However, I succumbed to the delicious protein solution of Three Hand burgers twice this week at Le Truc.

In 60 degree weather, I need a hot lunch rather than the hummus and salad that would get me through the work day in Hollywood.

Another bonus? Le Truc sides are lo-calorie! Pickled carrot sticks as opposed to fries.

Also the texture of the patties are dreamy because the patties seem like fresh, organically-raised, ground sirloin. Nice uneven pieces of ground beef as recommended on Food Network.

It seemed possible to fuel up on   a single bowl of plain oatmeal when I worked in Santa Monica or Beverly Hills. But such a low protein meal fades when working in San Francisco. By 10 A.M. I felt hungry again.

3. Buy 2 more layering pieces. If you had two BKE brand, long sleeve burn-out shirts from Buckle buy two more. Why? Because the chilly breeze will try to get under your blazer. Also you’ll need to peel your jacket and sweater because the BART can alternate between stifling hot and cold. You will sweat soak your layers and that’s not good for cold weather.

Contact me if you know of moisture- wicking fashionable office wear. I haven’t found such a thing yet. I’m preventing colds by layering as mentioned and adding a thin sweater underneath my outer wear (i.e. leather or other natural material blazer). I notice the upper management women in San Francisco wear cashmere sweaters and other easy layering pieces that are lightweight and look like slim, fashionable office wear. Silk and cashmere blends provide more warmth than wool or cotton. Don’t be crazy though. Be smart and buy these higher quality items when on sale.

I confess, I’m still resisting the San Francisco signature scarf. Socal culture is different from Norcal culture and I’m not ready to wear scarves other than the Santa Monica way. Visit again for a future blog post on “accessory wars” by region!

Photo Credit: Imdb.com 2009 Zombieland

4. Add more cardio. Remember Rule#1: “Cardio” from the movie Zombieland? This how it relates to my job in San Francisco:

With cold weather, your legs can become stiff. Stiffness can lead to clumsiness. Clumsiness is not good if you are in a pedestrian commute on the BART. Stretch and get your heart rate up by climbing the stairs rather than riding the escalator.

Be kind to your knees, though! Read injury prevention tips on Runner’s World.

Photo Credit: Renee Marchol Mud and Adventure Dirty Girl

For instance I take stairs 50% of the time so I usually choose taking the stairs on the commute to work rather than from because the sense of urgency motivates me to exercise my heart. Also training for the Dirty Girl Mud Run on October 27th in San Jose motivates me too!

The song by Missing Persons, Walking in L.A., is untrue. My cool girlfriends relied on the bus and walked while they were in Los Angeles. Also I walked most everywhere when I lived in Westwood. I walked for groceries. I walked to the museum. I walked to the bar. I walked to the mall. However, the distance that SmartyGirls in SF have to walk is much longer. At least half a mile more. So more cardio as a cold weather safety tip.

Photo Credit: Renee Marchol Lafayette Kitchen Nook

5. Add 2 more servings of vegetables. For some reason, serving myself an extra portion of fresh corn on the cob (no butter) for dinner, eating swiss chard and potatoes as part of breakfast during the work week, and reaching for carrots and avocados has been a great productivity booster for me in San Francisco. I feel warmer and more energized.

Maybe this combats the “winter light” feel of San Francisco’s July. The tall building cast shadows so that it seems like winter daylight savings time. Dark. Cold. Adding veggies seem to give me the feeling of Socal sunshine.

Speaking of veggies and growing one’s own food:

Photo Credit: Renee Marchol Apartment Garden

I’ve been reading about the urban farming and gardening in nearby Oakland. While on the BART, I’ve been able to see the backyard urban chicken farms in West Oakland so I plan to interview such a neighbor in an upcoming SmartyGirlHome and Garden report.

It might be my imagination but Kaiser Permanente’s Thrive Campaign encourages healthy pretending like this for measurable improvements in fitness.

Comment below for tips you’d like to share with other SmartyGirls about fashionable fitness or keeping warm and well shod.