Happiness Is...Running Without Pain

I haven't been running much because of my bad foot and some new sciatic nerve problem I've developed. Apparently age is creeping up on me. Anyhow, I decided to run four miles Saturday and managed to do it without collapsing.

During my run, there's this yard I pass on the way home where a man has planted rocks in semi-circle formation. Because of the way the rocks face, it always looks like his landscaping is smiling at me. For some reason, the thought of reaching that keeps me going.


By the way, if you are a sports clothing designer, may I suggest making running shorts with pockets? With my awful outdoor allergies, I need to keep a handful of tissue handy. It would also be nice not to have to tie my house key to my shoelaces. And if I could keep my phone somewhere instead of holding it in my hand as I run, that would be even better! So a roomy zippered pocket would be ideal. Yes, I am aware there are fanny packs (so archaic, aren't they?) and I own one. But even tied as tight as I can make it, it slides up and down my waist as I run. Oh, and I suggest always to take a phone with you in case you run into trouble or suddenly don't feel well. Especially in this heat. You could have a heart attack or stroke. 


I'm not sure what's going on with sciatic nerve thingamajig. But my sister says she gets that pain too, so I'm guessing it's hereditary. I do know that two pairs of my sneakers give me heel pain. Maybe they need to be replaced? My Asics so far are the only pair I can wear and feel comfortable. 


Do you have pain when you run? Do you have a favorite pair of sneakers? What do you bring with you when you run? I'm curious to know!

 

Lifestyle Changes

Recently a writer acquaintance of mine blogged about dieting. She wanted to lose weight and look good for the summer beach. Truth be told, I loathe the word diet. Oh, we all use it. "I can't have that third slice of cake, I'm on a diet." But what exactly does it mean? To me it sounds temporary. Like something borrowed that has to eventually be returned. "Thanks for the use of the diet, but I'm at the size I want to be, so you can have it back now."

If you are looking to lose weight, become more toned, or feel stronger and more vibrant, you need to consider a lifestyle change. It can be as small as walking a mile every other day or as encompassing as hitting the gym daily while noshing mainly on fruits and veggies. But this will have to continue the remainder of your life. Once you hit your target of, say, 140 pounds, if this is where you want to stay, you can't return to your old ways.

Here's what I mean. I apologize if you've read this story before in one of my other blog posts, but it bears repeating. When I was in my 30's I worked in a retail store. People brought in donuts and cake regularly. Maybe to ease the tedious days of folding shirts and sweaters? Maybe to celebrate a birthday? Whatever the reason, junk food was readily available. My co-workers didn't care for me passing on the invitation to indulge. Once in awhile I'd reach for a donut, but I knew I couldn't have more than one, nor could I eat one everyday. My metabolism was already showing signs of slowing, and I didn't want to encourage it to conk out altogether. The responses I'd get? "It's one donut, it's not gonna hurt you." And "You're skinny. You can stand to eat a couple donuts." Or "Look at you. You can eat what you want."

That was the point. I didn't eat what I wanted to eat. Between that and moving around a lot on the sales floor, I kept my weight steady for years. The truth is, the older you get, the more often you need to change both your diet and your exercise plan. That is, if you don't want to turn to mush by the time you're 70.

Those of you who have been steady readers understand that my main focus is keeping my cholesterol levels down. I could stand to lose a little belly fat (and some around my back), but for the most part I think I'm pretty healthy. But I exercise three times a week for at least an hour each time, and I don't consume much meat, and try to load up on the green stuff. I love my cookies and pastries, so there's my downfall. If I could quit my sugar addiction, I'd be perfect. But that's one lifestyle change I have yet to master.

Dieting is temporary. It's a way to trim the fat until you've hit your ideal weight. But it doesn't last because once you're there it's easy to think, "I did it! Now where's that ice cream sundae award I've been waiting for?" And suddenly you're sitting in the breakroom with a gigantic bag of Fritos in your lap. A lifestyle change? Fritos are replaced by carrot sticks and a couple of saltines. Dieting: "I'm at 135! Perfect! I was getting sick of running on the treadmill." Lifestyle change: "Running on the treadmill is getting lackluster. Maybe this week I'll master the Precor."

See the difference?

Oh, sure, a Frito or eight won't hurt once a week, and skipping the workout because you're not feeling well (or you've pulled a groin muscle) is fine. But being that it's now routine to eat better and get exercise, the break is temporary. Like a diet is temporary. Only better.

What I've Learned About Running (That I Should've Known)

1) People would rather see you model too-tight spandex running shorts than watch you surreptitiously wipe your nose on your sleeve because you forgot to bring tissue on your run.
2) Bugs adhere to sticky lip gloss.
3) You can not outrun dogs. Cross the street when you see one. Don't assume there is Invisible Fence. Or that the dog cares about Invisible Fence.
4) Not all sidewalks are even. If there is a tree planted close by, assume a part of the sidewalk has been raised by humongous roots. If you are clumsy, avoid the sidewalk and run on the tree lawn instead.
5) Not all cars stop to allow you to cross. Only the ones with nice people inside them. These people are likely to not be envious of your devotion to your health. Mean people hate anyone who unintentionally reminds them they are due for their checkup. And they haven't yet had their coffee.
6) If there is thunder rumbling in the distance, it will probably rain.
7) If the sky blackens quickly, it will probably rain.
8) If the forecast calls for rain, it will probably be sunny.
9) On windy days, your hat will fly off your head and you will spend an inordinate amount of time chasing after it.
10) People will gawk at you as they ride by in their cars. You may think this is because you look sexy in your workout clothes. It will really be because you look like you might pass out any second.

Time to Make Time

One of the excuses I hear the most for not exercising is, "I don't have time." Trust me, I can relate. But here's something to consider. If you don't properly prioritize your well-being, you could end up sitting in a hospital bed wired to machines with all the time in the world. Or you could end up dead.

I'm not trying to scare you, I'm simply being realistic. Here are some basic facts from the CDC: in 2008, about 1 in 4 American deaths were caused by heart disease. Every year almost 785,000 Americans have a heart attack. More than half of those people have a second attack. Inactivity has been proven to be the most significant reason for a heart attack, followed by obesity and high blood pressure. See all the statistics here: http://www.cdc.gov/heartdisease/facts.htm

Here's another scary statistic, also from the CDC: 18.8 million people in the U.S. have been diagnosed with diabetes. Type 1 diabetes accounts for about 5% of the cases. There is no known way to prevent it. Type 2 diabetes accounts for the remainder, and one of the main causes has been established to be, again, obesity and inactivity. Many people discover when they lose a significant amount of weight and make healthier food choices, weight, they no longer have this type of diabetes.

So tell me again, do you think you can find time to exercise? I think you can.

Start walking more, even if you have to do it on your lunch break. Lift weights in front of the TV instead of chowing down on snacks. Drink water or unsweetened tea instead of soda (even diet soda will make you want to consume more food). Lighten your mochas. Keep an apple at your desk for when you crave something sweet. Jog in place while you talk on the phone. There is time, you just have to find it. Make your health a priority. Right now. Today. Turn off your computer and start moving.

Six Secrets to Staying (or getting!) Slim

I know what it's like to feel, well, chunky. I gained a lot of weight with each pregnancy, only to have to work hard to get back into my clothes. It's no surprise to anyone, I'm sure, that it's easier to lose the weight when you haven't held onto it for years and years. But I'm posting how I succeeded in losing the weight, and the key to how I've kept it off.

Like everyone, I gain and lose a few pounds week to week. Our bodies are adept at knowing when we need to pad our bodies (for cold winters, preparing for ovulation, etc.) and when to let it go. But I have pretty much stayed the same size and weight since high school, and that's over twenty years, folks! I've had to change my strategy over the years, though, because what I could eat in my twenties is vastly different from what I put into my body now. My metabolism isn't the same, and that's biological. Sure, I exercise. But when I was twenty-two, I didn't have to exercise regularly and with such intensity.

That said, let me move on to my rules. They're the ones that work for me, and they might work for you, too. Some I've mentioned on my blog before. Some are new.

1) I do not consume soda. Why? Extra calories, for one thing. Calories I don't need. If I want a punch of caffeine, I have coffee or tea with very little added sugar (about a half a teaspoon). Twenty years ago I was dumping three heaping teaspoons into my tea. I gag thinking about that now. But what had happened was that I slowly became addicted to the sugar. I began drinking tea in my teens, and I started out with a teaspoon of sugar. But then I became used to it and no longer could tell if it was sweetened or not. In order to taste it, I needed to add a little more. When I was in my early thirties, I decided to break that habit. I started out by going cold turkey. No sugar at all. After awhile, I added a little bit of sugar (the half teaspoon). I could taste the sweetness! I never looked back. Before I was pregnant with my first child, I drank soda regularly. But I was told to avoid caffeine, so soda was out of the question, except for the occasional caffeine free Coke. Eventually all carbonated drinks gave me heartburn. Water and tea was all I could drink. After a few months, I didn't miss it. Today I believe it's one of the reasons I have been able to keep my weight down.

2) I eat cheese and crackers as a snack once a day. I know, I know. What's a gal with high cholesterol doing consuming cheese? But the truth is, I detest milk, and cheese is the best way to get a little calcium in my diet. Why is it on my list of weight tips? Because the protein in the cheese fills me up. I might eat eight low-fat Ritz crackers and a small block of cheese, and I'm good for hours. Not a lot of calories, but keeps me sated.

3) I make sure I get my exercise. Three times a week (four if I'm highly motivated), at least an hour each time. It's my "me" time. I go to the YMCA and watch TV (I don't watch it at home). I sweat and push myself. I do weights (Very important tip here! Building muscle helps to keep weight off! Spend twenty minutes three times a day on your arms...you will not regret it.)

4) I rarely eat out. I cook at home. Even chowing down on a peanut butter and jelly sandwich is better than diner or fast food. Why? Salt. Restaurants fill food with salt and it a) makes you thirsty so you drink more (terrible if you're drinking the soda) and b) makes you eat more. Eating salty foods makes you want to eat MORE salty foods. Think about it this way: when you're eating movie popcorn, how hard is it to put that bucket down and stop eating it? Even when you know you are full! Your taste buds love salt. They crave it. The more salt in your food, the more you will want to eat. Plus, when you eat at home, you know what fats are going into your body, and you won't be enticed by french fries and fried chicken. Most of us don't have fryers at home, and if we do, they're a pain to clean so we don't fry our food every night. Which brings me to my next point.

5) I avoid all fried food. Oh sure, occasionally I'll steal a french fry from my son's plate at Chili's, but I order soup and salad or a veggie burger when we go out. Once in a while I will treat myself to something fattening, but it's rare. And we don't hit up fast food places when we go out except for a special treat for the boys. And I order the salad and a small order of fries. Oh, and I do love their fruit and oatmeal. Get it without the maple and brown sugar topping, and you cut out calories without skimping on too much taste.

6) The last thing I do to stay slim is I snack on fruit. Ravenous? Eat a banana or an apple. It will help you eat less when you have your next meal. Filling up on blueberries is better than grabbing a handful of mini Oreos. Oh, and I try not to keep cookies around. If I want cookies, I have to make them from scratch. Makes me think twice about how badly I want them. Keep fruit available, not store-bought sweets. But keep ingredients for making cookies available. If you deprive yourself, you will be miserable and eat to feel happy.

Okay, that's it in a nutshell. Six simple secrets. Try these for a month, see what happens. I'll bet you'll find it's not so hard after all.

Keeping Up with Goals

I've seen a lot of miserable people at the gym lately. I'm guessing they aren't thrilled with their daily routine. Maybe not happy with the rate they've been sloughing off pounds or building up muscle.

Me? I am at a good weight, thanks to The False Fat Diet, and I've been working out regularly. That could change at any minute. There are three people in this house who, if they catch a cold or flu, will derail me on my routine because I will have to stay home with two of them. And the third? Me. I believe I've mentioned if I'm out, I'm out for a while.

Yesterday I ran 4 miles. That's right. Ran. In February. No snow on the ground. Who would thunk it? I just hope we don't get a blizzard in June. Something's up with this weather. Don't get me wrong...I love it. 50 degrees in the middle of winter is considered a heatwave here in upstate New York. My kids? Not liking it one bit. Their boots and snowpants? I'm just happy my youngest can fit into the hand-me-downs.

Tomorrow is a half-day of school for my oldest, so no gym workout since I have to be here to see him off the bus. But I recently purchased four nicely priced DVDs with Yoga and Pilates exercises. I will try them and rate them here so you can decided whether or not they might be useful to you as well. Here's to warm days and snowless nights! Get happy, people.

Put a Fork in Me...I'm Done

So much for the elimination diet. I just ate a Celeste Pizza For One and topped it off with two rice pancakes (which are actually very yummy. Plus I used real maple syrup, which is delish).

I did learn something through this experience, although I had an inkling about it even before I started this diet. I have a problem with corn and with food derived from corn, such as canola oil.

I will now softly sob in a corner because corn chips are one of my favorite foods...especially when used as scoops for my favorite confetti salsa (recipe on this blog).

I also learned that any diet that tells you to abstain from consuming chocolate cannot possibly be a diet a chocoholic can stick to. (A duh moment here, folks.)

So I'm taking back my chocolate. I'm taking back my pasta. Give me my coffee with artificial powdered creamer. And where the heck is my Cracker Barrel cheddar cheese?

True, I slimmed down some and I like that. But maybe I can find a happy medium in here somewhere. I do believe I mentioned earlier that I don't do well on diets.

So will look for a happy medium and report on it. I do love my juicer, however. And I'll give you its merits in a later post.