I actually own a pair of Skechers Shape-Ups. They cost me $89, which is the most I've ever paid for a pair of shoes. I knew right from the start that it was a dumb idea, but I found the super-cute Mary-Jane style ones that would be easy to step in and out of for karate classes, were very comfortable, and well, I knew better, but what if there really was some weird fitness voodoo involved that would actually allow the shoes to deliver on their promises of a better backside?
Many, many women I know have been seduced by these promises, and some of them have been inspired by the shoes to walk more, which gets them results! Good for them, sincerely. I won't rain on anyone's parade if they're convinced the shoes are the key. But if anyone's still on the fence, tempted by the ads of every shoe company that's jumped on the toning bandwagon in the last year, here is one article from the American Council on Exercise, which investigates new exercise gimmicks and reports on their efficacy and safety. There are others like it; feel free to Google.
The basic problem is that the body adapts to slight challenges like those posed by the toning shoes very quickly. The shoes are supposed to slightly increase the motion of each step and create a balance challenge that the leg muscles need to adjust to, and adjust they do! I was a tiny bit sore the first time I walked with the shoes, and never again. My body had learned to walk with this new challenge, the muscles quickly adapted, and that was that. No further change occurs because the body, in general, wants to stay the way it is. Changing takes resources and the body is an efficient machine. In order to create change in the body, it must be continually challenged. That's why slow, prolonged exercise produces very little in terms of weight-loss. While it may make us healthier overall and decrease our risk for heart disease and diabetes, significant weight loss will not occur with this type of slow, repetitive exercise unless food intake changes drastically as well. We now know that techniques such as interval training and concepts such as muscle confusion are much more effective in producing significant weight loss than strapping ourselves onto a treadmill and walking for hours at a time.
So anyway, consider spending your money on a good cross-training or running shoe and mixing up your workouts (perhaps a session or two with a personal trainer?). Toning shoes aren't magic, unfortunately, and unless you want to spend a ton on what is otherwise a cheap most-purpose tennis shoe, you're probably better off passing.
Thursday, December 30, 2010
Tuesday, November 23, 2010
How to handle Thanksgiving...
without feeling bloated, guilty, and unhappy:
*****
Thanksgiving can be a bad time for anyone watching what they eat, and anyone with "food issues". I know - I used to have more than my fair share.
But with some planning, an open mind and some self-compassion, we can enjoy the holiday without overindulging and regrets.
First, remember that this is a holiday and if we choose to, it's ok to indulge a bit. That doesn't mean announcing "screw it" and gorging on leftovers all week, but it does mean if I really like mashed potatos and it's something I usually avoid, I can have a reasonable sized portion of mashed potatos!
In planning ahead, try to envision the foods you really enjoy versus the foods you tend to eat "just because they're there" or because beloved Aunt Millie would be devastated if you didn't. Choose to eat reasonable portions of the foods you will truly enjoy, and savor them. Just say no to the stuff you don't actually care if you have to wait until next year to eat again.
Families get together for Thanksgiving, and families tend to trot out all their craziness at holidays. If you're feeling nervous because of an old feud with your mom, or you're dreading the political fights between Uncle Fred and Grandpa or really don't want to listen to the constant backstabbing from your sister-in-law, acknowledge these fears and discomforts, if only to yourself. You might journal about them or confide in a friend outside the family who won't be personally involved in the situation (just make sure it's not someone who will spread it as gossip). Regardless, commit to yourself that you won't use food as a crutch to deal with these painful or annoying situations. Do your best to avoid the situations you know will crop up and try to spend the most time around the people whose company you *do* enjoy. When you find yourself wanting to chew just for a way to keep your mind off the problem, take a deep breath and remind yourself that this will not actually help. See if you can do some creative problem solving. You might even get brave enough to speak up and tell whomever that while they're family and you love them, you'd rather not listen to their opinions about the fact that you're 35 and unmarried. Or whatever.
Try not to arrive to the family get-together starving. Some people try to "save up" all their calories by eating nothing before dinner. Unfortunately, this will just muck up your metabolism and ensure than you binge on all the goodies. In the grand scheme of things one day of this behavior all year is not an enormous deal, but it's not terribly comfortable physically or mentally. Instead of starving / binging, try eating small portions of balanced foods before the big meal - get a little protein and some good carbs (examples are yogurt, whole wheat toast with peanut butter or an apple with some string cheese). That way, when you are faced with the feast, you can make wise and yummy choices instead of gong into vaccuum-cleaner mode.
Try to get some exercise early in the day if you can. This not only offsets the calories you're about to consume, but it will put you in a better state of mind; more able to stave off stress and remain positive. This, too, will help you make healthier choices at dinner. Don't try to overdo it and run 5 miles when you normally can't run one - be realistic. But do something that gets your heart pumping and your breathing faster.
There are the traditonal tips and tricks that do help: wear fitted clothes instead of sweats so you're more conscious of how much you're consuming and when you start to feel uncomfortably full. Stay physically as far away from the food as possible (unless you're actually sitting down to dinner) so you're not constantly tempted to keep refilling your plate. Drink plenty of water throughout the day - it's not only good for you, but it will help you not to consume quite as much.
If you have any control over the cooking of the meal, you can try some healthier versions of the traditional fare - mix some mashed cauliflour wih the potatos, use a little honey instead of covering the sweet potatos with marshmallow fluff, and choose smaller pies instead of giant ones with extra-huge pieces, pumpkin instead of the calorie-dense pecan.
When it comes to leftovers, if you're in charge of cooking, try not to produce many. That means careful planning, not trying to guilt your family into eating more than they really want. Maybe a 15-pound turkey would be sufficient instead of a 20-pounder. Maybe you only really need half the mashed potatos you usually make, because there's always a ton left. If you like having leftovers and are savvy enough to be wise with them and eat them slowly over the next week, go for it. But try not to produce so much that you and everyone else is faced with a frige full of tempting goodies in large quantities for the next week. If you're not the cook and are asked to take home leftovers, take only what you know you can happily use without feeling bad about it. Know that half a pie is going to be hard to resist? Take only a piece, or don't take it home at all.
Finally, recognize that you're a human being, deserve to indulge once in awhile, and forgive yourself for whatever imagined wrongs you may think you've committed over the holiday. Beating ourselves up only inevitably leads to more binging as we continue to comfort ourselves with extra food. Don't give in to the viscious cycle. Commit to doing what is good for you physically, mentally and emotionally - which means providing yourself with balance.
Good luck, everyone, and happy Thanksgiving!
*****
Thanksgiving can be a bad time for anyone watching what they eat, and anyone with "food issues". I know - I used to have more than my fair share.
But with some planning, an open mind and some self-compassion, we can enjoy the holiday without overindulging and regrets.
First, remember that this is a holiday and if we choose to, it's ok to indulge a bit. That doesn't mean announcing "screw it" and gorging on leftovers all week, but it does mean if I really like mashed potatos and it's something I usually avoid, I can have a reasonable sized portion of mashed potatos!
In planning ahead, try to envision the foods you really enjoy versus the foods you tend to eat "just because they're there" or because beloved Aunt Millie would be devastated if you didn't. Choose to eat reasonable portions of the foods you will truly enjoy, and savor them. Just say no to the stuff you don't actually care if you have to wait until next year to eat again.
Families get together for Thanksgiving, and families tend to trot out all their craziness at holidays. If you're feeling nervous because of an old feud with your mom, or you're dreading the political fights between Uncle Fred and Grandpa or really don't want to listen to the constant backstabbing from your sister-in-law, acknowledge these fears and discomforts, if only to yourself. You might journal about them or confide in a friend outside the family who won't be personally involved in the situation (just make sure it's not someone who will spread it as gossip). Regardless, commit to yourself that you won't use food as a crutch to deal with these painful or annoying situations. Do your best to avoid the situations you know will crop up and try to spend the most time around the people whose company you *do* enjoy. When you find yourself wanting to chew just for a way to keep your mind off the problem, take a deep breath and remind yourself that this will not actually help. See if you can do some creative problem solving. You might even get brave enough to speak up and tell whomever that while they're family and you love them, you'd rather not listen to their opinions about the fact that you're 35 and unmarried. Or whatever.
Try not to arrive to the family get-together starving. Some people try to "save up" all their calories by eating nothing before dinner. Unfortunately, this will just muck up your metabolism and ensure than you binge on all the goodies. In the grand scheme of things one day of this behavior all year is not an enormous deal, but it's not terribly comfortable physically or mentally. Instead of starving / binging, try eating small portions of balanced foods before the big meal - get a little protein and some good carbs (examples are yogurt, whole wheat toast with peanut butter or an apple with some string cheese). That way, when you are faced with the feast, you can make wise and yummy choices instead of gong into vaccuum-cleaner mode.
Try to get some exercise early in the day if you can. This not only offsets the calories you're about to consume, but it will put you in a better state of mind; more able to stave off stress and remain positive. This, too, will help you make healthier choices at dinner. Don't try to overdo it and run 5 miles when you normally can't run one - be realistic. But do something that gets your heart pumping and your breathing faster.
There are the traditonal tips and tricks that do help: wear fitted clothes instead of sweats so you're more conscious of how much you're consuming and when you start to feel uncomfortably full. Stay physically as far away from the food as possible (unless you're actually sitting down to dinner) so you're not constantly tempted to keep refilling your plate. Drink plenty of water throughout the day - it's not only good for you, but it will help you not to consume quite as much.
If you have any control over the cooking of the meal, you can try some healthier versions of the traditional fare - mix some mashed cauliflour wih the potatos, use a little honey instead of covering the sweet potatos with marshmallow fluff, and choose smaller pies instead of giant ones with extra-huge pieces, pumpkin instead of the calorie-dense pecan.
When it comes to leftovers, if you're in charge of cooking, try not to produce many. That means careful planning, not trying to guilt your family into eating more than they really want. Maybe a 15-pound turkey would be sufficient instead of a 20-pounder. Maybe you only really need half the mashed potatos you usually make, because there's always a ton left. If you like having leftovers and are savvy enough to be wise with them and eat them slowly over the next week, go for it. But try not to produce so much that you and everyone else is faced with a frige full of tempting goodies in large quantities for the next week. If you're not the cook and are asked to take home leftovers, take only what you know you can happily use without feeling bad about it. Know that half a pie is going to be hard to resist? Take only a piece, or don't take it home at all.
Finally, recognize that you're a human being, deserve to indulge once in awhile, and forgive yourself for whatever imagined wrongs you may think you've committed over the holiday. Beating ourselves up only inevitably leads to more binging as we continue to comfort ourselves with extra food. Don't give in to the viscious cycle. Commit to doing what is good for you physically, mentally and emotionally - which means providing yourself with balance.
Good luck, everyone, and happy Thanksgiving!
Tuesday, September 28, 2010
My Nutrition Philosophy
My nutrition philosophy seems like an odd mix at first, but I think it is one of the best ways to eat for a sustainable, healthy and delicious lifestyle.
Two systems inspire my philosophy. The first, and the one I think it is important to start with, is called Intuitive Eating (see www.IntuitiveEating.org to learn more). According to Intuitive Eating, there are no forbidden foods except any that make you feel physically sick, those that are medically contraindicated for you, and those that you hate eating. This philosophy requires that you discard all conventional thinking about "good" and "bad" food. It requires that you trust yourself and your body to know what your physical needs are and to fill them. Once you are used to trust and acceptance of your own wants and needs in the context of food, and separating these from judgments and unrelated emotional states, you'll begin to be able to feed yourself as you need to be fed for health, enjoyment and satiety (fullness).
The second system that inspires my nutrition philosophy is the Clean Eating Diet (http://www.eatcleandiet.com for more information). Despite its name, which is unfortunate, it's not really a diet. It's more like a set of preferences for eating. It advocates eating every 2-3 hours to avoid spikes in hunger that lead to ravenous eating and out-of-balance blood sugar and hormones. It recommends avoiding over-processed foods, white flour and sugar, chemicals and artificial sweeteners. The most useful concept, in my opinion, is that of planning ahead and packing a cooler full of healthy and tasty foods for use throughout the day. This way there's no snack attack at 3pm leading to stale candy bars from the vending machine that make you feel physically and emotionally crappy, leading to more unhealthful eating that continues to make you feel crappy physically and emotionally.
I do recommend reading more about both systems. The most important concept running through both is thinking of good nutrition as a permanent change, not a temporary "diet" that's miserable and to be ended as soon as a goal is reached (or when you can no longer stand it). Numerous studies have proven that dieting in cycles does not work when the dieter eventually returns to previous ways of eating. Any weight lost is put back on, and then some, causing feelings of hopelessness and low self-esteem while being hard on the body.
No one likes dieting. It means eating less than you want, feeling hungry, cutting out foods you take pleasure in. Good nutrition as a lifestyle does not mean dieting. It means making consistent good choices that outweigh occasional "bad" choices. It means accepting your individual needs and preferences, and accepting the shape and weight your body naturally settles into at the peak of health. That does not mean you have to accept being obese - this is not a healthy state for the body to be in. It does mean that if you're at your healthiest weight and still have big hips (like me) that you don't try to diet yourself down to skin and bones chasing the "perfect body" image you have in your head.
Changing your lifestyle when it comes to food means eating enough but not too much, making good decisions most of the time and eating for both health and enjoyment. It means that you aren't caught up in the endless deprive / binge cycle. It takes awhile to perfect the eating habits that work best for you - and that's ok, because you literally have the rest of your life to figure it out.
Following is a list of my most recommended behaviors when it comes to eating for health, vitality and optimum body composition (which for many, means weight loss and maintenance). Try them and embrace what works for you. You can try one or more at a time. Don't try to do everything right away. Small steps lead to sustainable change and a better outcome than allowing yourself to become overwhelmed with too many changes at once.
1) Keep a food diary. Carry it with you throughout the day rather than trying to remember everything at night. You can use your smartphone if you hate using paper. Or your computer. Or whatever works for you. Record the date, time, what you ate, quantity, and if you like, calories, fat, or whatever other nutrition info you want to keep track of. Record on a scale of 1-10 how hungry / full you were before you ate and immediately after. Then, record any observations or feelings you have when you eat. I.e. "I was starving because I hadn't eaten for 6 hours" or "I was ticked off and wanted something to crunch on." Look over what you've written at the end of each day and figure out how you can improve your eating experience. If you're eating emotionally, figure out what you need to do to get those needs met without using food as a crutch. If you're not planning well and it's leading to binges, figure out how you can do better. Learn what works and what doesn't. Keep the diary for as long as you want, but for at least 2 weeks.
2) Get a small cooler (but not too small!). In the morning before you leave the house, or the night before if your mornings are hectic, fill the cooler with meals and snacks that you will eat throughout the day. Every week, think about what you want to eat that week, make a shopping list, and get what you need so you have tasty, convenient things to put in your cooler each day.
3) Eat breakfast, and eat often enough that you don't feel famished at any point in the day. Some nutritionists recommend eating 5 or 6 times a day and some people are put off by this. Try not to go more than 4 hours without eating something - going longer makes the metabolism sluggish. Think of it like a fire - you want it to burn hot and steady. That means putting a couple logs on as often as needed, not a bunch of logs on first and the waiting for it to die down before adding more.
4) Drink water throughout the day and aim for at least 64 oz. It keeps you feeling more satisfied, boosts metabolism, flushes out toxins and keeps everything lubed and running smoothly.
5) Each time you eat, try to get some protein, some healthy fat (unsaturated) and some healthy carbohydrates (whole grains and veggies rather than refined sugars and flours and items made with them). Ideally, the balance throughout the day should be approximately 20% protein, 20-30% healthy fats and 50-60% healthy carbohydrates.
6) When you are tempted to eat something you know is not nutritious for your body, ask yourself why you want it and how you will feel after you eat it. If you decide to eat it, check in with yourself often to see if you've had enough instead of automatically eating however much you have available.
7) Practice self-forgiveness. Don't freak out if you eat things you don't intend to. Learn what you can from the situation and move on. Ruminating and self-blame only leads to further poor eating choices.
8) As much as possible, shift to whole grains, brown or jasmine rice, veggies and small, waxy potatoes (instead of big, floury potatoes) as carbohydrate sources. If you don't like these things at first, try mixing them - i.e. half brown rice with half white rice. Shift to healthier fat sources by cooking with olive and canola oil and olive or canola oil based cooking spray and avoiding hydrogenated oils in your margarine peanut butter and other foods (this stuff turns to trans fat in your body which wreaks havoc on your arteries). Overall, avoid packaged cookies, cakes and snacks as these tend to contain lots of white flour, sugar, hydrogenated oils and salt. (Once in awhile is ok... just not every day).
9) Don't go crazy on the salt. Much of our food has salt in it to begin with. Adding more at the table doesn't help. Start with shaking a little less if the idea makes you shudder.
10) Try to build your social life on experiences other than food. Most gatherings involve a meal, snacks, cocktails, etc. Start planning events that center less on food and more on fun (even active!) activities.
I hope these help you start to consider your eating habits and how they can be improved without feeling you have to go on a deprivation diet. For more info, besides the websites above, here are some good resources on creating positive change in your food choices for life:
The Eat-Clean Diet by Tosca Reno
Overcoming Overeating by Hirschmann & Munter
Intuitive Eating by Tribole & Resch
Two systems inspire my philosophy. The first, and the one I think it is important to start with, is called Intuitive Eating (see www.IntuitiveEating.org to learn more). According to Intuitive Eating, there are no forbidden foods except any that make you feel physically sick, those that are medically contraindicated for you, and those that you hate eating. This philosophy requires that you discard all conventional thinking about "good" and "bad" food. It requires that you trust yourself and your body to know what your physical needs are and to fill them. Once you are used to trust and acceptance of your own wants and needs in the context of food, and separating these from judgments and unrelated emotional states, you'll begin to be able to feed yourself as you need to be fed for health, enjoyment and satiety (fullness).
The second system that inspires my nutrition philosophy is the Clean Eating Diet (http://www.eatcleandiet.com for more information). Despite its name, which is unfortunate, it's not really a diet. It's more like a set of preferences for eating. It advocates eating every 2-3 hours to avoid spikes in hunger that lead to ravenous eating and out-of-balance blood sugar and hormones. It recommends avoiding over-processed foods, white flour and sugar, chemicals and artificial sweeteners. The most useful concept, in my opinion, is that of planning ahead and packing a cooler full of healthy and tasty foods for use throughout the day. This way there's no snack attack at 3pm leading to stale candy bars from the vending machine that make you feel physically and emotionally crappy, leading to more unhealthful eating that continues to make you feel crappy physically and emotionally.
I do recommend reading more about both systems. The most important concept running through both is thinking of good nutrition as a permanent change, not a temporary "diet" that's miserable and to be ended as soon as a goal is reached (or when you can no longer stand it). Numerous studies have proven that dieting in cycles does not work when the dieter eventually returns to previous ways of eating. Any weight lost is put back on, and then some, causing feelings of hopelessness and low self-esteem while being hard on the body.
No one likes dieting. It means eating less than you want, feeling hungry, cutting out foods you take pleasure in. Good nutrition as a lifestyle does not mean dieting. It means making consistent good choices that outweigh occasional "bad" choices. It means accepting your individual needs and preferences, and accepting the shape and weight your body naturally settles into at the peak of health. That does not mean you have to accept being obese - this is not a healthy state for the body to be in. It does mean that if you're at your healthiest weight and still have big hips (like me) that you don't try to diet yourself down to skin and bones chasing the "perfect body" image you have in your head.
Changing your lifestyle when it comes to food means eating enough but not too much, making good decisions most of the time and eating for both health and enjoyment. It means that you aren't caught up in the endless deprive / binge cycle. It takes awhile to perfect the eating habits that work best for you - and that's ok, because you literally have the rest of your life to figure it out.
Following is a list of my most recommended behaviors when it comes to eating for health, vitality and optimum body composition (which for many, means weight loss and maintenance). Try them and embrace what works for you. You can try one or more at a time. Don't try to do everything right away. Small steps lead to sustainable change and a better outcome than allowing yourself to become overwhelmed with too many changes at once.
1) Keep a food diary. Carry it with you throughout the day rather than trying to remember everything at night. You can use your smartphone if you hate using paper. Or your computer. Or whatever works for you. Record the date, time, what you ate, quantity, and if you like, calories, fat, or whatever other nutrition info you want to keep track of. Record on a scale of 1-10 how hungry / full you were before you ate and immediately after. Then, record any observations or feelings you have when you eat. I.e. "I was starving because I hadn't eaten for 6 hours" or "I was ticked off and wanted something to crunch on." Look over what you've written at the end of each day and figure out how you can improve your eating experience. If you're eating emotionally, figure out what you need to do to get those needs met without using food as a crutch. If you're not planning well and it's leading to binges, figure out how you can do better. Learn what works and what doesn't. Keep the diary for as long as you want, but for at least 2 weeks.
2) Get a small cooler (but not too small!). In the morning before you leave the house, or the night before if your mornings are hectic, fill the cooler with meals and snacks that you will eat throughout the day. Every week, think about what you want to eat that week, make a shopping list, and get what you need so you have tasty, convenient things to put in your cooler each day.
3) Eat breakfast, and eat often enough that you don't feel famished at any point in the day. Some nutritionists recommend eating 5 or 6 times a day and some people are put off by this. Try not to go more than 4 hours without eating something - going longer makes the metabolism sluggish. Think of it like a fire - you want it to burn hot and steady. That means putting a couple logs on as often as needed, not a bunch of logs on first and the waiting for it to die down before adding more.
4) Drink water throughout the day and aim for at least 64 oz. It keeps you feeling more satisfied, boosts metabolism, flushes out toxins and keeps everything lubed and running smoothly.
5) Each time you eat, try to get some protein, some healthy fat (unsaturated) and some healthy carbohydrates (whole grains and veggies rather than refined sugars and flours and items made with them). Ideally, the balance throughout the day should be approximately 20% protein, 20-30% healthy fats and 50-60% healthy carbohydrates.
6) When you are tempted to eat something you know is not nutritious for your body, ask yourself why you want it and how you will feel after you eat it. If you decide to eat it, check in with yourself often to see if you've had enough instead of automatically eating however much you have available.
7) Practice self-forgiveness. Don't freak out if you eat things you don't intend to. Learn what you can from the situation and move on. Ruminating and self-blame only leads to further poor eating choices.
8) As much as possible, shift to whole grains, brown or jasmine rice, veggies and small, waxy potatoes (instead of big, floury potatoes) as carbohydrate sources. If you don't like these things at first, try mixing them - i.e. half brown rice with half white rice. Shift to healthier fat sources by cooking with olive and canola oil and olive or canola oil based cooking spray and avoiding hydrogenated oils in your margarine peanut butter and other foods (this stuff turns to trans fat in your body which wreaks havoc on your arteries). Overall, avoid packaged cookies, cakes and snacks as these tend to contain lots of white flour, sugar, hydrogenated oils and salt. (Once in awhile is ok... just not every day).
9) Don't go crazy on the salt. Much of our food has salt in it to begin with. Adding more at the table doesn't help. Start with shaking a little less if the idea makes you shudder.
10) Try to build your social life on experiences other than food. Most gatherings involve a meal, snacks, cocktails, etc. Start planning events that center less on food and more on fun (even active!) activities.
I hope these help you start to consider your eating habits and how they can be improved without feeling you have to go on a deprivation diet. For more info, besides the websites above, here are some good resources on creating positive change in your food choices for life:
The Eat-Clean Diet by Tosca Reno
Overcoming Overeating by Hirschmann & Munter
Intuitive Eating by Tribole & Resch
Wednesday, September 8, 2010
Exercising while sick
I have a troublesome autumn cold right now. Thanks, Doug. :P
I started taking zinc lozenges as soon as it started, and I think it's less severe than if I hadn't. The thing I haven't had a chance to do is go for a good run.
I remember reading an article by a health expert who said he swears by exercise to help him ward off colds. Our bodies sometimes respond to illness by raising our temperatures to kill germs: this is what a fever is. Exercise does the same thing, and if we do it early enough it's before the body has to resort to such drastic measures on its own.
I've always noticed that when I run with a respiratory illness, my airways tend to be clearer than if I don't. I think it's because the body responds to the increased exertion by laying off the mucous production to keep the airways clear and able to process lots of oxygen.
The thing to not do is overexert while sick - don't go for great new heights or anything. The body needs its resources to fend off infection and it can't do that when exhausted. But working up a good sweat if you're generally fit anyway can't hurt, and often helps.
Never exercise with a fever, though. At that point raising the body temperature further can be harmful. And make sure to drink even more fluids than normal before, during and after exercise while ill. This helps the body flush itself of germs.
As for me, I'm going to go for a good run, now. :)
I started taking zinc lozenges as soon as it started, and I think it's less severe than if I hadn't. The thing I haven't had a chance to do is go for a good run.
I remember reading an article by a health expert who said he swears by exercise to help him ward off colds. Our bodies sometimes respond to illness by raising our temperatures to kill germs: this is what a fever is. Exercise does the same thing, and if we do it early enough it's before the body has to resort to such drastic measures on its own.
I've always noticed that when I run with a respiratory illness, my airways tend to be clearer than if I don't. I think it's because the body responds to the increased exertion by laying off the mucous production to keep the airways clear and able to process lots of oxygen.
The thing to not do is overexert while sick - don't go for great new heights or anything. The body needs its resources to fend off infection and it can't do that when exhausted. But working up a good sweat if you're generally fit anyway can't hurt, and often helps.
Never exercise with a fever, though. At that point raising the body temperature further can be harmful. And make sure to drink even more fluids than normal before, during and after exercise while ill. This helps the body flush itself of germs.
As for me, I'm going to go for a good run, now. :)
Saturday, July 17, 2010
Playtime!!
I was between water sessions at my the rec center pool last week and observed a couple of kids splashing and playing in the water. They were having a fabulous time, jumping, diving, chucking and dodging floating toys, laughing and shrieking with delight. They also had totally toned little tummies and bodies. I started to think that if all of us could start moving for the joy of it like some of us did when we were kids, we would all be much happier and healthier!
Young kids don't exercise to get fit, lose weight or "tone up". They don't do it because they're worried about their blood pressure or cancer risks. They do it because it's fun! If you ever watch little kids running around being silly and crazy, you know that there's not a serious thought in their heads. They are completely caught in the moment, loving the feeling they get from it.
Adults tend to view movement as a chore and something to be avoided if possible. This is not only detrimental to our health, but just plain sad!
There are million ways we can recapture the joy we used to take in movement, or to claim it if we were never active even as children. For one thing, try playing with some kids! They are great teachers. Try lots of different things until you find a few you really like doing. Play sports, dance around like crazy, fly a kite, go swimming at the lake and play volleyball in the sand. Go gallavanting through the woods, spend time in the backyard with some waterguns or a hose, or play in the snow. Ask some kids what they like doing. They like video games, but they also love to run around and soak up the world at 1000 miles per hour.
Stop taking yourself seriously for a little while and reclaim the love of moving that is yours by right as a human being. You'll be healthier for it, but you'll also have a ton of fun!
Young kids don't exercise to get fit, lose weight or "tone up". They don't do it because they're worried about their blood pressure or cancer risks. They do it because it's fun! If you ever watch little kids running around being silly and crazy, you know that there's not a serious thought in their heads. They are completely caught in the moment, loving the feeling they get from it.
Adults tend to view movement as a chore and something to be avoided if possible. This is not only detrimental to our health, but just plain sad!
There are million ways we can recapture the joy we used to take in movement, or to claim it if we were never active even as children. For one thing, try playing with some kids! They are great teachers. Try lots of different things until you find a few you really like doing. Play sports, dance around like crazy, fly a kite, go swimming at the lake and play volleyball in the sand. Go gallavanting through the woods, spend time in the backyard with some waterguns or a hose, or play in the snow. Ask some kids what they like doing. They like video games, but they also love to run around and soak up the world at 1000 miles per hour.
Stop taking yourself seriously for a little while and reclaim the love of moving that is yours by right as a human being. You'll be healthier for it, but you'll also have a ton of fun!
Wednesday, July 7, 2010
Help! My Partner is Sabotaging my Diet and Exercise Plans!!
The easiest way to get healthier, lose weight, etc. is to do it with support, especially from those closest to you. If you're ready to get healthy and your partner isn't, though, no amount of nagging or pleading will get them involved in a wholehearted, healthy way.
All too often, I hear frustrated husbands, wives, girlfriends and boyfriends complain about getting no support at all, or worse, active sabotage from their partners in their efforts to get healthier.
Romantic relationships are complex and generally delicately balanced. There are several different things that could be happening if you feel like your partner is wrecking your efforts. Here are some things to think about.
1) You may need to take a hard look at whether you are using your partner as an excuse not to do what you know you need to in order to achieve your goals. I know I've fallen into the trap of eating junk food simply because I see my boyfriend doing it, or skipping my evening workout because snuggling on the couch in front of the tv seems so much more appealing. In this case, take a good hard look at your goals and ask yourself if you're really ready to commit to them. If the answer is yes, talk with your partner and let them know you're having a hard time sticking to your goals and ask for their help. Let them know when you plan to exercise and ask for their encouragement. Have them keep their junk food somewhere you don't often tread, or somewhere you don't know about (and aren't likely to find). It's unrealistic to ask that your shared home be completely free of triggers, but you can ask that they be minimized as much as possible. Remind yourself that you're doing this for yourself, and that your partner and other loved ones will benefit from a healthier, happier, more energetic you too. Reaffirm your commitment as often as necessary and when you have a setback, get right back on track.
2) Is your partner feeling threatened or insecure about your fitness plans? Perhaps they feel that if you get fit and look better, you will seek out another mate. If this might be going through your partner's head and causing them to offer you junk food or pout / throw a tantrum when you go to exercise, you need to reassure them, and probably more than once. Tell them you want to be around for a long, healthy life with them and that you have no plans to seek greener pastures. Now, if you ARE looking to get out of your relationship, using fitness as an exit route is not the most direct or healthiest way to go. Talk, be honest and straightforward, and go from there.
3) Does your partner feel bad about him or herself and feel reminded of his or her own faults while you improve yourself? If this is the case, again, you need to communicate. Let them know that you need them to stop projecting their insecurities onto you and start focusing on what they need to do to feel better about themselves. Support them in whatever way you can, but as I've said before, don't nag. It doesn't work and usually only makes people feel worse and more driven to hide from their problems.
4) If communicating just isn't working, you may need to seek professional help in the form of couples counseling (or individual counseling if your partner will not consider it). Above all, don't give up on your goals. In a healthy relationship, both parties feel free to grow and improve themselves without fear that this will destroy the connection.
Reaching your health and fitness goals without the support of your loved ones is difficult and discouraging, but it can be done. Do what you can to get the support you need and deserve; beyond that, persevere.
Good luck!
All too often, I hear frustrated husbands, wives, girlfriends and boyfriends complain about getting no support at all, or worse, active sabotage from their partners in their efforts to get healthier.
Romantic relationships are complex and generally delicately balanced. There are several different things that could be happening if you feel like your partner is wrecking your efforts. Here are some things to think about.
1) You may need to take a hard look at whether you are using your partner as an excuse not to do what you know you need to in order to achieve your goals. I know I've fallen into the trap of eating junk food simply because I see my boyfriend doing it, or skipping my evening workout because snuggling on the couch in front of the tv seems so much more appealing. In this case, take a good hard look at your goals and ask yourself if you're really ready to commit to them. If the answer is yes, talk with your partner and let them know you're having a hard time sticking to your goals and ask for their help. Let them know when you plan to exercise and ask for their encouragement. Have them keep their junk food somewhere you don't often tread, or somewhere you don't know about (and aren't likely to find). It's unrealistic to ask that your shared home be completely free of triggers, but you can ask that they be minimized as much as possible. Remind yourself that you're doing this for yourself, and that your partner and other loved ones will benefit from a healthier, happier, more energetic you too. Reaffirm your commitment as often as necessary and when you have a setback, get right back on track.
2) Is your partner feeling threatened or insecure about your fitness plans? Perhaps they feel that if you get fit and look better, you will seek out another mate. If this might be going through your partner's head and causing them to offer you junk food or pout / throw a tantrum when you go to exercise, you need to reassure them, and probably more than once. Tell them you want to be around for a long, healthy life with them and that you have no plans to seek greener pastures. Now, if you ARE looking to get out of your relationship, using fitness as an exit route is not the most direct or healthiest way to go. Talk, be honest and straightforward, and go from there.
3) Does your partner feel bad about him or herself and feel reminded of his or her own faults while you improve yourself? If this is the case, again, you need to communicate. Let them know that you need them to stop projecting their insecurities onto you and start focusing on what they need to do to feel better about themselves. Support them in whatever way you can, but as I've said before, don't nag. It doesn't work and usually only makes people feel worse and more driven to hide from their problems.
4) If communicating just isn't working, you may need to seek professional help in the form of couples counseling (or individual counseling if your partner will not consider it). Above all, don't give up on your goals. In a healthy relationship, both parties feel free to grow and improve themselves without fear that this will destroy the connection.
Reaching your health and fitness goals without the support of your loved ones is difficult and discouraging, but it can be done. Do what you can to get the support you need and deserve; beyond that, persevere.
Good luck!
Sunday, July 4, 2010
Party Time!
It's the 4th of July and that means parties and picnics! Fun stuff, but deadly to diets. Fortunately, if you have a good strategy, you can get through the day without overloading yourself with stuff that makes you feel lousy. Planning ahead is key. Try these strategies to maintain your healthy intentions without feeling deprived.
1) Plan for extra calories during your party or picnic, but don't arrive starving. Skipping breakfast and lunch so you can have an indulgent dinner just ensures you'll go crazy and eat everything in sight. Plus, your metabolism will be sluggish and less able to deal with the overload. You'll probably also feel physically crappy, which is no way to plan to enjoy a party. So eat reasonable amounts leading up to party time, especially fiber and water-rich foods like fruits and veggies to help you feel full without loading up on calories.
2) While you're there, don't hang out next to the food. Occupy yourself with conversation or activities so you're not constantly thinking about the apple pie that's sitting over there.
3) Before you start noshing, take a survey of what's around and ask yourself what you'd really like to eat. If you absolutely love ribs and chocolate chip cookies, go ahead and have some. Don't try to avoid them, start munching on everything else, and then give up and have a double serving of ribs and cookies anyway. Give yourself what you really want and enjoy it slowly, savoring. Then, when you're done, unless you get physically hungry again, you're done.
4) Don't let other people guilt you into eating something you don't really want. You don't actually have to try Aunt Sally's newest lemon merengue recipe unless you really want to. If you don't, explain that you're stuffed and just couldn't enjoy it. If she pushes, ask to take some home with you, then bring it to work or wherever and give it away.
5) Ask for support. This might be from a friend, relative or spouse who is able to be supportive without being negative. It might be someone who is also trying to be healthier and change their eating habits, or it might be someone who's already good at these things who's sympathetic to your goals. When you're feeling anxious because you're worried about overeating, or you find yourself eating the whole bag of pretzels that you don't really even want, or you just need a distraction so you can stop being bored and going back to the food table, go to your pre-arranged support person and have them listen, talk, give you a hug or whatever you need.
6) If you're going to drink, alternate your drinks with water. This will prevent hangovers and probably have you drinking less than you otherwise would. Some alocoholic drinks are CRAZY full of calories. Certain mixed drinks can have up to 800 calories a pop!! Here is a page for calories content of many drinks (Pay attention to the serving sizes - you're probably going to be having more than a fluid ounce of whatever you're drinking).
7) If you go overboard, take some deep breaths, forgive yourself, and move on. It does NOT mean your day, week or whatever is ruined; it does not mean you're a failure; it does not mean you should give up. You're a human being and are going to have setbacks. Learn what you can from the experience and move on. Dwelling only causes pain and is not going to fix what has already happened. You have control only over what you choose to do in the present, so choose to laugh it off and try again.
I hope you all have a great Independence Day!
1) Plan for extra calories during your party or picnic, but don't arrive starving. Skipping breakfast and lunch so you can have an indulgent dinner just ensures you'll go crazy and eat everything in sight. Plus, your metabolism will be sluggish and less able to deal with the overload. You'll probably also feel physically crappy, which is no way to plan to enjoy a party. So eat reasonable amounts leading up to party time, especially fiber and water-rich foods like fruits and veggies to help you feel full without loading up on calories.
2) While you're there, don't hang out next to the food. Occupy yourself with conversation or activities so you're not constantly thinking about the apple pie that's sitting over there.
3) Before you start noshing, take a survey of what's around and ask yourself what you'd really like to eat. If you absolutely love ribs and chocolate chip cookies, go ahead and have some. Don't try to avoid them, start munching on everything else, and then give up and have a double serving of ribs and cookies anyway. Give yourself what you really want and enjoy it slowly, savoring. Then, when you're done, unless you get physically hungry again, you're done.
4) Don't let other people guilt you into eating something you don't really want. You don't actually have to try Aunt Sally's newest lemon merengue recipe unless you really want to. If you don't, explain that you're stuffed and just couldn't enjoy it. If she pushes, ask to take some home with you, then bring it to work or wherever and give it away.
5) Ask for support. This might be from a friend, relative or spouse who is able to be supportive without being negative. It might be someone who is also trying to be healthier and change their eating habits, or it might be someone who's already good at these things who's sympathetic to your goals. When you're feeling anxious because you're worried about overeating, or you find yourself eating the whole bag of pretzels that you don't really even want, or you just need a distraction so you can stop being bored and going back to the food table, go to your pre-arranged support person and have them listen, talk, give you a hug or whatever you need.
6) If you're going to drink, alternate your drinks with water. This will prevent hangovers and probably have you drinking less than you otherwise would. Some alocoholic drinks are CRAZY full of calories. Certain mixed drinks can have up to 800 calories a pop!! Here is a page for calories content of many drinks (Pay attention to the serving sizes - you're probably going to be having more than a fluid ounce of whatever you're drinking).
7) If you go overboard, take some deep breaths, forgive yourself, and move on. It does NOT mean your day, week or whatever is ruined; it does not mean you're a failure; it does not mean you should give up. You're a human being and are going to have setbacks. Learn what you can from the experience and move on. Dwelling only causes pain and is not going to fix what has already happened. You have control only over what you choose to do in the present, so choose to laugh it off and try again.
I hope you all have a great Independence Day!
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