I have recently joined a new gym due to moving, so I am not completely settled in to all the classes I would like to take. I have taken a bit of a running break after the Joplin Memorial Run debacle, so classes are a great way for me to really push myself. The summer is apparently a wishy-washy time at this gym because trainers take turns covering classes while the normal trainers take vacations. I was so pumped to have an easy day while the normal spin instructor was gone, but had another bumpy ride when she returned. I have heard people around the gym, trainers included, talk about how crazy-intense Lori is in her classes. In true Michelle spirit, I met Lori today in Aerobic Step and Sculpt class.
I have been thinking that I would try Step class, but I wasn't sure because I don't have the best balance. I saw people in Step last weekend through the window, and it looked like SO MUCH FUN! I couldn't wait to go this week. I didn't make it on Wednesday thanks to PennDOT and their ridiculous DMV system, so I went in today ready to go. I made sure to get there early so I could try to scope out what supplies to get out and secure a spot in the back of the room. I kept waiting to see the instructor's equipment magically appear as it so often does before a class starts, but to no avail. When I saw other regulars I noticed from Spin go in the room, I started to feel pretty good about the whole thing.
I should not have felt good about the whole thing. The reason the instructor's things didn't magically appear was because the normal instructor was gone, and his substitute was the infamous Lori. She was like a combination of Jersey Shore and Billy Blanks. She immediately informed us to get the equipment she wanted us to have and told us that she does mostly advanced workouts, but she assured us that she would try to take it easy. After the class was over, she was so proud of herself for giving us a "piece of cake workout." Believe me, no cake. The combinations were hard, and she kept saying, "You gotta commit to learning the sequence, people!" I tried my best, and despite falling over when she was teaching from the back of the room, aka putting me front and center with her, I think I did a pretty good job for pushing through my first ever Step class with an infamously intense trainer.
When she finally stretched us out, I was proud of myself for making it through. As we were putting our equipment away, she came toward me yelling, "You did it, Cookie! You made it through your first Step!" I had informed her that it was my first time when she asked my name before we started. I admitted that it was super hard, but lots of fun. Then she told us all that she was sorry for going a little over time because her classes are always an hour and fifteen minuets long to really get the cardio in. I looked at the clock a bit confused. I am bad with numbers after all, so I just assumed that I didn't know how to tell time. Then everyone in the room corrected her. The class, which is scheduled for one hour, lasted an hour and forty-five minuets today with Lori. Apparently, the universe is trying to pay me back for that whole, "Challenge yourself! Get out of your comfort zone to see results!" thing I posted yesterday.
Friday, July 27, 2012
Thursday, July 26, 2012
Michelle's 4 C's of Health and Fitness
I am by no means a professional or expert in the area of health or fitness. This blog contains my stories, what motivates me, and second-hand knowledge from reading books about health, fitness, and nutrition. So today, I am going to share some rules to live by when it comes to health, wellness, fitness, and nutrition. These rules can be applied pretty much across the board for all areas leading to wellness. Here are my four C's of Health and Wellness. I know this is a long one, but please be sure to read all the way to the end.
Consistent
None of the rest of these rules will matter if this one is not applied with diligence. We all know that there has to be a commitment to consistency, or your goals will never be reached. I know that I have not met my goals because I have not been completely consistent and committed. If you cheat on your "diet," you know that you are not going to lose weight, reverse a disease, gain more energy, or whatever it is you are trying to gain by following a certain "diet." Too many people think of diet as something that is temporary, but it is important to think of it as all things you consume in general. Be consistent. "Dieting" is not consistency.
When it comes to exercise, the same principal applies. You must be consistent. If you, or a trainer, plans a workout routine for your goals, you must be consistent. What good does a plan do if you only halfway follow it? What good is it to only go to the gym, or only workout, if you feel like it that day. Is it ok to take a day off if you are just really having a rough day? Sure, but that should be the exception and not the rule. The rule is consistency.
Challenging
Challenge yourself when you workout. Being comfortable will not result in progress. I have found that often, and sometimes unintentionally, I don't challenge myself. I start doubting whether or not I can run one more mile, or if I can make it to the end of spin class, or I tell myself that I don't deserve or belong in the weight room. All those things simply are not true. Do not underestimate yourself. You are capable of so much more than you give yourself credit for. I know that because I have realized the same thing. And along with that, it is important to challenge yourself to accept that you are worth the challenge.
Many of you have probably seen my Lesser of Evils post and think that I need to challenge myself in the area of nutrition a little more, and to that, I'd say you're right, but it is a process I am challenging myself through lesser of evils. This week, I switched out half of the lean beef in our dinners for ground turkey. I am taking on a series of challenges to form new habits. Nutrition is definitely one of my weaker areas, which is why challenging myself to try new things and learn more about what I put in my body and why, and I am trying to dedicate myself to make it a priority.
Conscientious
Now, in my Lesser of Evils post, I also addressed that nutrition and diet should be made up of conscious decisions. Everything you eat has a 100% direct impact on your body. I think as a society, we both forget and deny that fact. Be conscious of what is going in your body because it will affect your health, well-being, energy levels, and so much more. It is also important to be conscientious of the food as it is consumed. Mindless eating has no place in a healthy diet. You are better than that. Be conscientious of your health. We as a society also often put things off until there is a problem. Be aware of how your body works and feels, and take care of possible health issues as soon as possible. Be on offense instead of defense, and start being proactive about your health.
I have been reading The Body Sculpting Bible, and I learned something that is so simple, yet very fascinating to me. When working out, it is important to focus on the work your body should be doing. If you are lifting weights, it is important to think about and focus on the muscle that a particular lift should be targeting to monitor whether or not you are targeting what you should be. In spin class today, I noticed that the instructor kept pointing out the same thing. She would say, "This jog should be working your quads," and things like that. I was then able to hone in on my form to get the right muscles moving. When running, I have also found that it is important to focus on what my body is doing. I know that it can be difficult when you feel like you can't go any more, but when you get to that point, it is time to focus on breathing and relaxing the parts of your body that might be tensing up and expending extra energy.
Cautious
Lastly, it is important to be cautious. Although challenging yourself makes change happen, pushing yourself to the point of injury or over training is never going to be advantageous. Paying attention to your body, while keeping your goals in mind, and being honest with yourself, is going to really help you be cautious when you're training or adapting to changes in your diet. Keep in mind that changes should be realistic and balanced between challenging and cautious.
Friday, July 20, 2012
Lesser of Evils
I love soda. It's terrible, I know, but I seriously love soda. It is a problem. I am a firm believer in lesser of evils because, let's face it, not all of us have an iron will. I know people who do, and it seems like such a simple thing; you just choose to do or not do something, and that's all there is to it. My brother-in-law Nick is one of those people. He resolved to cut out soda and candy, and he started working out. He did it, and he lost a ton of weight. Now, he is a fitness freak, gym junkie, and diet conscious. I don't mean those to be insults either because I envy his dedication. But as for me, I will continue to just try to choose the lesser of evils.
If you are a soda lover like me, I might have a solution for both of us. I do my best not to buy soda when grocery shopping. If I see it in the fridge, I grab it even with the twinge of guilt I feel as I pop the tab, which is why it is best for me to just keep it out of the house altogether. I know that drinking calories is terrible, so I needed a solution to my pop problem. I went for the lesser of evils. I know that there are some people who are dead set against artificial sweeteners, but I have no real issue with them. I started drinking Crystal Light Energy. I didn't want to compromise the caffeine fix in the soda, which I know also isn't great for you, but I wanted to cut down the calories I drank each day.
I have tried the Crystal Light Energy and the Great Value option, and both are good. I have a few warnings though for those who might want to try them out. First, it is advertised that it is only 5 calories per serving, but as with most things, one packet it actually 2 servings, so just be aware of what you are actually consuming. That's a good rule of thumb for all intake. Also, if you see the "citrus" flavor that comes in an orange box and has a picture of an orange on it, it is actually lemonade. I didn't really want orange flavor, but I bought it once because that's all that was stocked, and I was pleasantly surprised when it turned out to be lemonade.
I may not have completely quit drinking soda, and the Crystal Light is still just a lesser of evils, but I have come to an understanding through reflection that life should be conducted through conscious decisions. When it comes to my diet, I have realized that the smoothest path to change will be traveled through a series of conscious decisions. I am not the type of person who can change over night. I am making small changes, one at a time. Things like choosing the Crystal Light over soda, or picking black beans over refried pinto beans like my Anything for 10 Sister has been trying to get me to do. I did grab the black beans when I made tacos this week, but I still picked the full fat sour cream. It was a conscious decision for both items. I decided that next time, I would take the next step by choosing the low-fat sour cream. A series of conscious decisions.
If you are a soda lover like me, I might have a solution for both of us. I do my best not to buy soda when grocery shopping. If I see it in the fridge, I grab it even with the twinge of guilt I feel as I pop the tab, which is why it is best for me to just keep it out of the house altogether. I know that drinking calories is terrible, so I needed a solution to my pop problem. I went for the lesser of evils. I know that there are some people who are dead set against artificial sweeteners, but I have no real issue with them. I started drinking Crystal Light Energy. I didn't want to compromise the caffeine fix in the soda, which I know also isn't great for you, but I wanted to cut down the calories I drank each day.
I have tried the Crystal Light Energy and the Great Value option, and both are good. I have a few warnings though for those who might want to try them out. First, it is advertised that it is only 5 calories per serving, but as with most things, one packet it actually 2 servings, so just be aware of what you are actually consuming. That's a good rule of thumb for all intake. Also, if you see the "citrus" flavor that comes in an orange box and has a picture of an orange on it, it is actually lemonade. I didn't really want orange flavor, but I bought it once because that's all that was stocked, and I was pleasantly surprised when it turned out to be lemonade.
I may not have completely quit drinking soda, and the Crystal Light is still just a lesser of evils, but I have come to an understanding through reflection that life should be conducted through conscious decisions. When it comes to my diet, I have realized that the smoothest path to change will be traveled through a series of conscious decisions. I am not the type of person who can change over night. I am making small changes, one at a time. Things like choosing the Crystal Light over soda, or picking black beans over refried pinto beans like my Anything for 10 Sister has been trying to get me to do. I did grab the black beans when I made tacos this week, but I still picked the full fat sour cream. It was a conscious decision for both items. I decided that next time, I would take the next step by choosing the low-fat sour cream. A series of conscious decisions.
Wednesday, July 11, 2012
Do you yoga?
If someone had asked me six months ago what I thought of yoga, I can guarantee you that I would have scoffed, rolled my eyes, and given a line about hippies and their bull crap. I really don't remember why I decided to buy a Yoga DVD. It may have even been an impulse buy. I knew when my dad gave me money for Christmas this year, that I was going to buy another TaeBo DVD. Yes, another, meaning I already owned one. And YES! You can still get TaeBo these days! I remember being in the workout isle, Walmart rarely has more than one isle dedicated to workout equipment, but there is candy littered throughout the store, and the next thing I knew, I was on my way home with TaeBo, yoga, and a mat. I have found yoga to be a very helpful tool for me, and I think that everyone could benefit from its practice.
I was initially blown away by how difficult it was. The first few times I tried the DVD, I couldn't believe how challenged I was by just doing some stretching and breathing exercises! I started with the Hatha session, which is a slower, more relaxing practice that focuses on relaxation and flexibility in range of movement. I have to this day only done the Flow session once, which builds in more core work, strengthening, and flexibility. I almost decided to stop doing the yoga DVD as part of my routine because I didn't think it was doing much, but then I started to notice some changes that had occurred.
I have had chronic back pain for nearly 10 years now as a result of a car accident. I started experiencing the pain a few days into my yoga hiatus, and then it clicked. I hadn't had any back pain at all during the weeks that I had been practicing yoga regularly. I started it up again that same day, and almost instantly the pain went away. I also love the way my muscles feel after I finish a session. My body just feels refreshed. Besides the physical benefits, I also started to crave the challenge of mastering certain poses. Yoga instructor Tamal Dodge speaks of yoga in this way, "Yoga is something that not only enhances stregnth and flexibility, but also state of mind. Each pose gives another chance to meet a challenge and overcome it." It truly is a total mind and body workout. It is also a GREAT stress reliever!
Do you have to join a class? No. Do you have to have some kind of physical ailment to benefit from it? No. Ah, but you have to spend a ton of money, right? No, Walmart sells DVDs for as low as 5 dollars! Don't want to spend the money still? Look up beginner's poses online! What about that mat? You don't have to get a mat if you don't want one. It will eventually be something to invest at least 10 dollars in at Walmart if you decide to get more involved in the practice of yoga because there are some poses that could cause slight rug burn if you just stretch on the bare carpet. Ah, but I'm just not flexible, I never have been. That's the best part! With yoga you only do what your body is capable of. The instructor will show the proper pose, and you adjust to get as close as your body will let you. Over time, your body becomes capable of more and more! Try it out.You just might be surprised like I was.
I was initially blown away by how difficult it was. The first few times I tried the DVD, I couldn't believe how challenged I was by just doing some stretching and breathing exercises! I started with the Hatha session, which is a slower, more relaxing practice that focuses on relaxation and flexibility in range of movement. I have to this day only done the Flow session once, which builds in more core work, strengthening, and flexibility. I almost decided to stop doing the yoga DVD as part of my routine because I didn't think it was doing much, but then I started to notice some changes that had occurred.
I have had chronic back pain for nearly 10 years now as a result of a car accident. I started experiencing the pain a few days into my yoga hiatus, and then it clicked. I hadn't had any back pain at all during the weeks that I had been practicing yoga regularly. I started it up again that same day, and almost instantly the pain went away. I also love the way my muscles feel after I finish a session. My body just feels refreshed. Besides the physical benefits, I also started to crave the challenge of mastering certain poses. Yoga instructor Tamal Dodge speaks of yoga in this way, "Yoga is something that not only enhances stregnth and flexibility, but also state of mind. Each pose gives another chance to meet a challenge and overcome it." It truly is a total mind and body workout. It is also a GREAT stress reliever!
Do you have to join a class? No. Do you have to have some kind of physical ailment to benefit from it? No. Ah, but you have to spend a ton of money, right? No, Walmart sells DVDs for as low as 5 dollars! Don't want to spend the money still? Look up beginner's poses online! What about that mat? You don't have to get a mat if you don't want one. It will eventually be something to invest at least 10 dollars in at Walmart if you decide to get more involved in the practice of yoga because there are some poses that could cause slight rug burn if you just stretch on the bare carpet. Ah, but I'm just not flexible, I never have been. That's the best part! With yoga you only do what your body is capable of. The instructor will show the proper pose, and you adjust to get as close as your body will let you. Over time, your body becomes capable of more and more! Try it out.You just might be surprised like I was.
Sunday, July 1, 2012
Lesson Learned
The number one reason I write my blog is to hold myself accountable. I am not some big blogger raking in the big bucks from my blog, you could say I am not monetized at all, but the fact that people view my blog at all makes me do things that I might not always feel like doing. After my recent injury, I have really been slacking. I haven't really been working out at all. Not even Yoga has managed to find its way into my busy schedule. Hahaha. It is way worse for those who know I am on summer break. The second reason I write my blog, and it is a very close second, is to inspire other people to get moving, even if it is just for 10.
I was motivated to get out and change my current course of non-action by two of my old high school friends who commented on facebook that I have helped motivate them at one time or another. I am very grateful to the handful of regular readers I have, even though most of them are just my very large family. So those who know how all this started can probably guess how today turned out. I can get pretty enthusiastic about things. And some might say that I jump in over my head from time to time. Every once in a while, I even commit some major Fitness Cardinal Sins that are really just common sense. Well, thanks to April, Hannah, Anything for 10 Grace, and my fiance Matt, I have a story for you today.
I bought a mountain bike. Yes, I did. It is a Schwinn Ranger in purple and white. My fiance bought a bike almost as soon as we crossed the PA border, and I have been saying I should get a bike too. He rides his to work fairly frequently. My Anything for 10 sister, Grace, is a modern day hippie, and she bought a bike almost as soon as she got back to the US from Thailand. She also rides her bike to work, and anywhere else she needs to go really because she doesn't own a car. Grace bought a very nice road bike, and Matt has a nice enough hybrid. I went for the mountain bike. I was inspired to take the plunge this morning when I saw the encouraging posts on facebook. I woke Matt up, rushed around, and went straight to the store to purchase a bike. We loaded up Matt's bike as well because of course, in true Michelle spirit, I had to use it RIGHT AWAY!!!
Due to my haste and our sleeping in this morning, that landed us at the state park right about, ohhhh, HIGH FREAKING NOON. Yes, that is only the tip of the iceberg. You did know where this was going from the beginning, right? Matt could tell before we even left to buy the bike I presume because he was not very happy with me from the beginning. He knows me, and that also means that he knows I won't listen once I have decided something. I know that I should, but it is a lot harder to remember at the time. I bought a water bottle holder to put on my bike, but we didn't have any tools, so we couldn't put it on. I am very proud to say though that I did bring water with me! Obviously, it did me no good sitting in the car getting hot while we rode. I did not bring a snack, which was a huge mistake considering we got there right at lunch time. That was the exact opposite of awesome.
So we set out on our trail ride in a park we had never been to. I was a little wobbly at first, but I sort of straightened out as we went. Matt was way ahead of my the whole time and had to circle back around for me every once in a while. I had to confess to him fairly early in the ride that I have no idea what the gears are for. I mean, who really knows what those are for? Ok, well most people know, and especially the cyclists who set out on a trail ride. Yeah, I still haven't really caught on. I know low is easy to pedal but slow, and that high is harder but faster; however, I can't tell you when you use which one, and I definitely can't remember when I am in freakout mode in the middle of a trail ride at High Freaking Noon when I have no water and no snack. We only went on a 5 mile trail ride, but I have to admit, I honestly thought I was going to pass out and die there for a bit, and I just knew Matt would leave me there because he was so annoyed by the fact that once again, we were getting passed by powerwalkers. Yes, it happened again. I may have had to walk my bike up the giant hill at the end, and it may have really sucked at the time, but I am ready to go back again. Next time, I am going all Boy Scouts of America on that trail ride, and I am going to be prepared!
I was motivated to get out and change my current course of non-action by two of my old high school friends who commented on facebook that I have helped motivate them at one time or another. I am very grateful to the handful of regular readers I have, even though most of them are just my very large family. So those who know how all this started can probably guess how today turned out. I can get pretty enthusiastic about things. And some might say that I jump in over my head from time to time. Every once in a while, I even commit some major Fitness Cardinal Sins that are really just common sense. Well, thanks to April, Hannah, Anything for 10 Grace, and my fiance Matt, I have a story for you today.
I bought a mountain bike. Yes, I did. It is a Schwinn Ranger in purple and white. My fiance bought a bike almost as soon as we crossed the PA border, and I have been saying I should get a bike too. He rides his to work fairly frequently. My Anything for 10 sister, Grace, is a modern day hippie, and she bought a bike almost as soon as she got back to the US from Thailand. She also rides her bike to work, and anywhere else she needs to go really because she doesn't own a car. Grace bought a very nice road bike, and Matt has a nice enough hybrid. I went for the mountain bike. I was inspired to take the plunge this morning when I saw the encouraging posts on facebook. I woke Matt up, rushed around, and went straight to the store to purchase a bike. We loaded up Matt's bike as well because of course, in true Michelle spirit, I had to use it RIGHT AWAY!!!Due to my haste and our sleeping in this morning, that landed us at the state park right about, ohhhh, HIGH FREAKING NOON. Yes, that is only the tip of the iceberg. You did know where this was going from the beginning, right? Matt could tell before we even left to buy the bike I presume because he was not very happy with me from the beginning. He knows me, and that also means that he knows I won't listen once I have decided something. I know that I should, but it is a lot harder to remember at the time. I bought a water bottle holder to put on my bike, but we didn't have any tools, so we couldn't put it on. I am very proud to say though that I did bring water with me! Obviously, it did me no good sitting in the car getting hot while we rode. I did not bring a snack, which was a huge mistake considering we got there right at lunch time. That was the exact opposite of awesome.
So we set out on our trail ride in a park we had never been to. I was a little wobbly at first, but I sort of straightened out as we went. Matt was way ahead of my the whole time and had to circle back around for me every once in a while. I had to confess to him fairly early in the ride that I have no idea what the gears are for. I mean, who really knows what those are for? Ok, well most people know, and especially the cyclists who set out on a trail ride. Yeah, I still haven't really caught on. I know low is easy to pedal but slow, and that high is harder but faster; however, I can't tell you when you use which one, and I definitely can't remember when I am in freakout mode in the middle of a trail ride at High Freaking Noon when I have no water and no snack. We only went on a 5 mile trail ride, but I have to admit, I honestly thought I was going to pass out and die there for a bit, and I just knew Matt would leave me there because he was so annoyed by the fact that once again, we were getting passed by powerwalkers. Yes, it happened again. I may have had to walk my bike up the giant hill at the end, and it may have really sucked at the time, but I am ready to go back again. Next time, I am going all Boy Scouts of America on that trail ride, and I am going to be prepared!
Wednesday, June 27, 2012
Gobble Up Some Nutrition Information
Nutrition is one of those things that is just common sense, right? We all feed ourselves and our families and do just fine. Maybe we eat fast food now and again, or enjoy some chips with our lunch. You add a vegetable side dish to your dinner. You have a bowl of one of those General Mills big check whole grain cereals. You pick the light dressing, or you took the major step to have the dressing on the side. See? You know exactly what you're doing, and why fix something that isn't broken?
Then why is the United States as a whole at its heaviest? Why are we arguably the least healthy country in the world? We watch shows like Biggest Loser and think, "They just need to use common sense and eat less." The truth is that people who aren't weighing in at Biggest Loser levels still don't really know that much about nutrition. I have been trying to learn more about nutrition lately. I can't say that my diet is amazing. In fact, it is pretty awful. But as my Anything for 10 Sister points out in relation to all situations, once your eyes have been opened to the truth, it is so much harder to continue on as you did in ignorance. So why do we know so little about diet and nutrition?
Think back to elementary school or high school health class. Do you remember that Food Guide Pyramid that they had you look at to teach you about nutrition? I love that old thing. Yes, those of you who think you are particularly up on your nutrition information are scoffing in your head because you already know that it has been replaced by the My Pyramid. You may remember the old one with the giant base section for breads, grains, and cereals. That is what I love about the old one. I absolutely love carbs. I even used to joke with my friends in college that I was on the all carb diet. I used the old pyramid to justify my carb addiction. Carbs aren't bad overall, but I wasn't eating the good crabs. The old pyramid did need revamping because it promotes the type of thinking I had. It is also that driving force that tricks people into buying the low-fat yogurt for example, instead of the light yogurt. You don't need to get rid of the fat, you need to get rid of the sugar, but the old pyramid made us think of fats as bad. Just like carbs, there are good fats and bad fats, and we all need healthy fats. The new pyramid is even less helpful than the original. It is often promoted just as the graphic without any nutritional information at all. Thanks, USDA!
But surely we can get the information we need if we just make sure we are well-rounded citizens who watch the news on a regular basis. They report all the newest medical findings that will guide us in the right direction. Wrong. Today on Good Morning America, they had two health and diet segments back to back. The first one I am calling the Goldilocks Coffee Report. It reported that a new study shows that 1-2 cups of coffee is juuuuuuust right for lowering your risk for heart disease by 11%! But more than two cups of coffee could be too much just like Papa Bear's bowl of porridge. Then they gave a report that I am going to call the Dunkin' Donuts Diet. This was where they reported that a new study shows that people who ate a sweet treat at breakfast lost more weight than people who stuck to a 300 or fewer calorie breakfast. Yes! Now, these both sound great in theory, but keep in mind that the two cups of coffee shouldn't be loaded with sugar, cream, or flavored syrups, which was not in the report they gave. And they were on the right track with the breakfast report because it is better to eat a large breakfast, than a large dinner, which is the norm in our culture. We need a paradigm shift on our eating habits in general.
Then why is the United States as a whole at its heaviest? Why are we arguably the least healthy country in the world? We watch shows like Biggest Loser and think, "They just need to use common sense and eat less." The truth is that people who aren't weighing in at Biggest Loser levels still don't really know that much about nutrition. I have been trying to learn more about nutrition lately. I can't say that my diet is amazing. In fact, it is pretty awful. But as my Anything for 10 Sister points out in relation to all situations, once your eyes have been opened to the truth, it is so much harder to continue on as you did in ignorance. So why do we know so little about diet and nutrition?
Think back to elementary school or high school health class. Do you remember that Food Guide Pyramid that they had you look at to teach you about nutrition? I love that old thing. Yes, those of you who think you are particularly up on your nutrition information are scoffing in your head because you already know that it has been replaced by the My Pyramid. You may remember the old one with the giant base section for breads, grains, and cereals. That is what I love about the old one. I absolutely love carbs. I even used to joke with my friends in college that I was on the all carb diet. I used the old pyramid to justify my carb addiction. Carbs aren't bad overall, but I wasn't eating the good crabs. The old pyramid did need revamping because it promotes the type of thinking I had. It is also that driving force that tricks people into buying the low-fat yogurt for example, instead of the light yogurt. You don't need to get rid of the fat, you need to get rid of the sugar, but the old pyramid made us think of fats as bad. Just like carbs, there are good fats and bad fats, and we all need healthy fats. The new pyramid is even less helpful than the original. It is often promoted just as the graphic without any nutritional information at all. Thanks, USDA!But surely we can get the information we need if we just make sure we are well-rounded citizens who watch the news on a regular basis. They report all the newest medical findings that will guide us in the right direction. Wrong. Today on Good Morning America, they had two health and diet segments back to back. The first one I am calling the Goldilocks Coffee Report. It reported that a new study shows that 1-2 cups of coffee is juuuuuuust right for lowering your risk for heart disease by 11%! But more than two cups of coffee could be too much just like Papa Bear's bowl of porridge. Then they gave a report that I am going to call the Dunkin' Donuts Diet. This was where they reported that a new study shows that people who ate a sweet treat at breakfast lost more weight than people who stuck to a 300 or fewer calorie breakfast. Yes! Now, these both sound great in theory, but keep in mind that the two cups of coffee shouldn't be loaded with sugar, cream, or flavored syrups, which was not in the report they gave. And they were on the right track with the breakfast report because it is better to eat a large breakfast, than a large dinner, which is the norm in our culture. We need a paradigm shift on our eating habits in general.
How necessary is a paradigm shift in our culture? Take the word diet into consideration. Most people would tell you that it is some kind of reduction or limitation on what a person eats in order to lose weight, and while that is an accurate definition, we need to get back up to the top of the list in the dictionary. We need to think of diet in terms of food and drink considered in terms of its qualities, composition, and its effects on health. We need to be proactive in learning about nutrition, fitness, and healthy living. I know that I am just as guilty as the next person when it comes to things like this. We all just want someone else to do the digging for us. Someone else can spend the time learning it all and then just give us the highlights. We don't have the time to read a book or consult a doctor or nutritionist, right? Well, the truth is that we really can't afford not to spend the time because if you don't take care of your body, then you may have far less time than you want.
Currently Reading: Eat, Drink, and Be Healthy by Walter Willett, M.D.
Interested in the revamped Healthy Eating Pyramid developed by Willett and Harvard's School of Public Health? Check it out here: http://www.hsph.harvard.edu/nutritionsource/files/Healthy-Eating-Pyramid-handout.pdf
Wednesday, June 20, 2012
Biggest Anything for 10 challenge yet!
I know that the premise of this site is pushing through things that we don't think we are able to do. Anything for 10, right? So how about 10 days? In the challenge set before me, I am not sure I can make it 10 days. Remember that awesome spin class I took last week? Yeah, it turns out that it gave me an awesomely torn muscle. I tore my right quadriceps.
The Instigator
I didn't feel it too much at first, but I wasn't sure how much pain or discomfort to expect after a spin class. I was more "sore" than I had ever felt before. I told Matt that I didn't even feel that sore after either one of my half marathons. Well, it all makes sense now that I know I wasn't just sore. I had been hobbling around for a day or so and my leg just kept getting tighter and tighter. I kept attempting to stretch it out..For those who don't know, that is apparently the absolute wrong thing to do. When I finally noticed the grapefruit sized lump in the top of my thigh, I knew it was time to call Nurse Noelle. My oldest sister is an RN, and I spent a full day on bed rest at her prescription. Matt was sweet enough to wait on me all day.
The Challenge
I finally felt fully better today, so I hit the gym, and finally finished the unpacking. It has been 20 days after all, so I just needed to be productive and tackle the spare bedroom that was filled with boxes. I conquered the boxes, or so I thought. Turns out that all the carrying, lifting, climbing up and down, and a workout were just a little too much too soon. Touche, boxes. Touche. Nurse Noelle wasn't happy with my report for the day, complete with a description of the lump that has reappeared, and an ending note to the conversation of my screams into the phone as my leg began cramping up even more. And this is where the 10 day challenge lies. My challenge is to stay off my leg as much as possible for the next 10 days. I must also ice the area and take an anti-inflammatory. The hardest part of all will undoubtedly lie in the return to the gym afterward, which comes with the strict dosage of "freaking taking it easy."
Tip from Nurse Noelle
When forced to use stairs while recovering from a leg injury, always remember, "Good things go to Heaven, and bad things go to Hell." When walking up the stairs, always place both feet on each step, and take it slow! Lead with the good leg when going up the stairs, and lead with the bad leg when going down the stairs. Now you know.
Announcement
This post is complete with a tribute to Nurse Noelle, as I just picked out my fall half earlier this week. I am waiting to register until I know that I will be able to start training on time after recovering, but if all goes according to plan, I will be running my half on Nurse Noelle's birthday! Happy birthday, Skiss.
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