Work it

I joined a gym a few months back. It was motivation for me to continue to make my health a priority. I can do awesome classes like Zumba, spinning and get my yoga fix.

They have a pool, which makes the Little Man happy. Especially during the interminable winters on the plains.

For years, I've done the treadmill and elliptical in my basement, but usually half heartedly. I really need to kick it up a notch.

I tried something new (gasp)

The recumbent bike. One location at my gym has bikes that have courses you can "ride", like touring the Maine coastline or riding through the Utah national parks.

Before I knew it, I had conquered Zion and rode 6+ miles.

The other location lets you watch tv and ride.

Hello Mets baseball.

I've even begun lifting weights in earnest. I know that weight training is good for me, but a lot of the time I didn't know what I was doing. Meeting with a personal trainer was a huge help. I have a good routine down that I can continue to use, even as I (eventually) increase the weight.

The best part? I get to reward myself with the sauna and whirlpool when I'm done.

Emotional Rescue

I have struggled with my weight for most of my life. I was a chubby kid, who became a fat teen, and have fluctuated throughout my adulthood. I have been very, very thin and am currently now at my heaviest ever. I have been stuck in the cycle of yo-yo dieting, and its not a good place to be. I know that I am an emotional eater. I have known this for years, yet I seem powerless to change it. I drown my sorrows in Ben & Jerry’s. When I am happy, I love high carb foods like pasta. When I am stressed, I crave salt and sugar (usually at the same time!). Due to this, I was excited to be part of the launch for Dr. Melissa McCreery's new book, The Emotional Eating Rescue Plan for Smart, Busy Women.

 

The book is designed as a month of a rescue and recovery plan, so I worked through it over this past month.

 

Like an onion, there are so many layers to why I emotionally eat. She focuses on different types of hunger-and how to feed them. The book starts off discussing curiosity. I wasn’t sure where this was leading, but I was CURIOUS. She tied in something that I am currently working on-mindfulness. I tend to go through life on autopilot, living life with the attitude if its Monday, its meatloaf and book group. Many of her mindful tips are the same that I have as my list-yoga, dancing, holding a purring cat (although doing windows are not on my list). I already journal, and that has been a habit for about 35 years, so daily writing was already a part of my routine. The hardest part for me was the ME Log. I struggle with food journals. Its caused me to give up on weight watchers and other programs because I just can’t do them. This one is a bit different, because it also includes what you’re doing as you eat and how you feel both before and after you ate. On top of it, there is a space for your hunger level and (this is key) what you are actually hungry for. That was really eye opening for me. Most of the time I did mindless eating, I wasn’t physically hungry, but there was an underlying need that wasn’t being met. After that first week, there were a lot of tears and anger, because I was bringing up a lot of unmet needs to the surface. I think I spent a lot of time in the fetal position because there were many unpleasant emotions. I should add that I am a stuffer. I have a hard time expressing what I really, really want (I would never make a good Spice Girl).

 

Week two didn’t start off any easier. It was time to analyze my log from the previous week. This is eye opening, because I was able to pick out a few patterns. I tended to snack heavily at certain times a day. I used to smoke years ago, and these were the times that I would go and have a cigarette. The automatic response and craving was still there, despite so much time having passed, and that craving turned into food. Thinking about how hungry I truly was also quite revealing. Most of the time I thought I was “hungry”, I wasn’t truly physically hungry. The other thing I didn’t do was SAVOR. I love to cook and combine flavors, but if you asked me to discern what was in each meal I ate, I probably couldn’t tell you. Add to it being part of the clean plate club, I don’t get as much enjoyment from eating as I could or should. Learning to manage that hunger was very important. This is where self care comes in. I love making these lists-it’s the follow through that I struggle with. However, as part of the program, I need to make self care a priority, because that meets the needs I was substituting food for.

 

By the third week, I was feeling more in control over my eating, but I still struggled. The emotions dredged up the first two weeks were quite raw, and I needed to address those first, before I could continue. I took a week off from following the program to get those sorted out and processed. I did continue journaling and taking my mindful time, but did not use the ME log that week. It was very difficult, but I was able to sort through things and get back on track. It was great preparation for the next task-which is finding a support network. For a very long time, I thought I was going it alone, but if the past few years have shown me, I have an amazing cheerleading section that I can always depend upon. The crux of this week is determining your support system, and learning to ask for help if you need it.

 

Setting my GPS was another emotional blow out. It was difficult to confront all the busyness that I have allowed to creep into my life, and take charge of things. As much as I would like to think I live with intention, that is not always the case. Week four also addressed one of my biggest issues-the slump. My weight loss life can be described as many slumps strung together, with the usual pattern. Despite my enthusiasm, I never can seem to break out of them-usually because I am so caught up in the immediacy of the situation. There are some great ideas for breaking out of one, and believe it or not-they work! I can’t see the forest for the trees, or so the adage goes.

 

I can’t say that I’ve lost a lot of pounds on this program, but I have lost a lot of weight. I highly recommend this for other women (and men, although the program is geared towards females). It can bring up unpleasant feelings, but you need to address those if you want to get over the emotional eating that is eating at you.

Afternoon Snacker

1 banana


1 tsp peanut or almond butter

1 tsp carob chips

1 tbsp granola



Slice banana in half. Spread with butter, roll in carob and granola

Around the Curves March 30, 2012

Playlist:

Fudosan-Uttara Kuru

Its In Our Hands-Bjork

Skinny Love-Bon Iver

A Heaven in Your Eyes-Psicodreamics

Dear Avery-the Decemberists

Everyday is Like Sunday-Morrissey

Lazy Line Painter Jane-Belle & Sebastian

Roll Away Your Stone-Mumford & Sons

Happy-Public Image Limited

Heads Will Roll-Yeah Yeah Yeah

God Only Knows-Jonatha Brooke

C’est Toi-Edith Piaf

Snow in Woods-Tao of Peace

Harmonic Crystal Bowls-Tibetan Singing Monks





Try this 5-minute morning meditation when you wake up and see if it changes your outlook for the rest of the day!

• Set an alarm for 5 minutes so you do not have to watch a clock. If you can choose the sound, try to find something soft and peaceful, not too jarring. If you can, use an ipod that you can set to play relaxing music to alert you that your time is up.

• Start in a comfortable position you can remain in for 5 minutes. If you know your back is going to ache sitting cross legged on the floor, sit against a wall for support, in a comfortable chair, or lay down! Who says meditation has to be seated anyway??

• Begin by focusing on your breath as you gradually deepen each inhale and each exhale. Label each breath, silently saying to yourself, “I am breathing in, I am breathing out.” This is a way of keeping your focus in the present moment.

• You can chose to stay with this labeling of the breath as your mantra (repetition of a word or phrase) or chose another mantra if you would like, one that describes the kind of day you are going to have. You can say to yourself “I will be relaxed today.” Or “I will remain present in this day.” "I will remain calm in all situations today" " I will be kind to everyone that I encounter." Or any other mantra that resonates with you. Repeating a mantra is way to focus all of your attention on one word or thought, and stay present in the moment. This allows all other thoughts to melt away, and your mind becomes calm and clear. By repeating and focusing on an idea or a theme you want to incorporate into your day, you are putting that energy into the universe. Remember, what we think we create & what we think we become! So think good thoughts!

• Continue with full deep inhales and complete exhalations as you silently repeat your mantra to yourself. If your attention wanders, acknowledge that it has wandered, and then gently guide it back, without judgment or frustration. Even if you find your mind wandering every 5 seconds, try not to get discouraged. Treat your mind during meditation the way you would treat a puppy you are training to sit: with kindness and patience.




Tonight’s flow focuses on the revolved side angle pose (Parivrtta Parsvakonasana) which can improve digestion, cleanse abdominal organs, and enhance spinal flexibility and alignment.





Post Yoga Snack



Mango Mandarin Smoothie

1 c soy or skim milk

½ c diced mango

½ tsp honey

½ c mandarin orange segments

1 banana diced



Put all ingredients in a blender, and puree. Drink immediately

Energy Smoothie

1 handful kale

1 mandarin orange, peeled

1 apple, diced

½ c berries

1 tsp chia seeds

½ tsp agave

1 c non dairy milk



Pour ingredients into blender. Puree and serve immediately

What I Am

Over the last few weeks and months, I have had a lot of comments and questions thrown my way. Some have been funny, some touching and some down right mean and hurtful. Wherever it fell on the spectrum, inquiring minds want to know!




Q. What has been the biggest challenge you’ve had to overcome?

A. Infertility. Despite adopting the most wonderful son in the world, the sadness and pain is still there, just below the surface. There are a lot of what if’s and should have’s that will always be unresolved. Having my hysterectomy was the biggest slap in the face about not having my own children.



Q. What is your beverage of choice?

A. Coffee. Either plain, black room temperature coffee or hot steaming with coconut milk flavored creamer. Next up, I am working on resolving my coca cola addiction.



Q. What is your all time favorite book?

A. Catcher in the Rye. I read it my junior year in high school, and was transfixed. Second place goes to the Great Gatsby.



Q. Where do you get inspiration for your recipes and craft projects?

A. most of the time, its seeing something in a store or on a menu, and thinking “I can do that!” Most of the time, I’m right. However, I have had some epic failures!



Q. You have written a lot about what bands you love. What are you listening to right now?

A. Pandora-my Decemberists station. It’s the perfect music for an afternoon.



Q. You have written two books so far. Any plans for more?

A. Yes! I have a book on healthy living coming out in May, as well as a children’s book on yoga this summer and an essay collection this fall.



Q. What made you start with yoga in the first place?

A. I took a class at my town’s community school. I was a cross between a punk and a hippie, and I thought that by taking yoga it would cement my rebellious street cred. What I wasn’t planning on was developing a 25 year love affair that is blossoming all over again.



Q. What food do you miss most as a vegan?

A. The hardest ones to say good bye to were fish and cheese.



Q. What do you want to share with other about your lifestyle choice?

A. Respect it. I am still the same person, I just don’t eat animals.



Q. If you run, do yoga and are a vegan, then why are you still fat?

A. Ouch. My weight issues aren’t related to the fact that I have 85% healthy habits, its related to the fact that there are some deep seated food issues that I need to continue to work on resolving. I tend to stuff my feelings with food, and use food as a defense mechanism. I probably would be less healthy if I didn’t work out, practice yoga and live a plant based life style.



Q. What would you consider your greatest accomplishment?

A. The fact that I am able to be Little Man’s mom. Being around him adds so much joy to my life. It makes all that I do worthwhile.

Seeing Red

Did you know that heart disease is the number one killer of women? It kills one in three women, which makes you more statistically likely to die of a cardiac related disease than the other top killers combined.
Are you scared yet?

Did you know that many cardiac related disorders are preventable through making healthy choices? The best things you can do for your heart include:

Not smoking
Exercise at least 30 minutes a day, at least five days a week
Maintain a healthy weight
Eat a well balanced diet

It seems like those are the best things you can do for yourself, overall. Alas, and the hardest if you haven’t started a healthy lifestyle from a young age. Friday, February 3rd is Go Red for Women Day. It’s a chance to educate, as well as raise awareness and money for the American Heart Association.

On my mother’s side of the family, heart disease is prevelant. All of my grandmother’s siblings had some sort of cardiac issue. My grandmother’s sister had several heart attacks, each gradually worsening until the one that finally killed her. My beloved grandmother dealt with angina, atrial fibrulation and had an aortic valve replaced before being silenced for good with a stroke. I am pretty sure none of them knew what their risk factors were, or even how to change or manage them.


To determine your risk for heart attack, there is a nifty little tool on the American Heart Association website (https://www.heart.org/gglRisk/locale/en_US/index.html?gtype=health). When I did mine, my risk rate was 1%-my only issues are elevated cholesterol and being overweight-both things I am working on. Knowing your risks may be scary, but its managing those risks that will make a huge difference in your life.

There are so many little changes that you can make starting today to lead a healthier life. Eating better, managing stress, exercising, sleep, being hydrated-all things you should be doing to be healthy anyway-can minimize your risks for a heart attack or stroke. Visit www.heart.org to learn what the symptoms are, and what to do if you or a loved one experiences them. It can be the difference between life and death.

Just by showing your support on Friday is showing that you are aware of the number one killer of women. I want to be seeing red!

Don't You Forget About Me

Don’t You Forget Me




Knock, knock.

Is this thing on?

Hello? Hello?

Is anyone there?

Oh, hi. It’s me-your healthy self. Do you remember me? We used to be really great friends, once upon a time. We did a lot together-run on the treadmill, lift weights, practice kickboxing, danced, did pilates…good times all. I miss that special time we spent together.

I think kickboxing was a lot of fun. You huffed and puffed your way through, but were ultimately successful. I began to look forward to Mondays after work because you were ready to “punch, punch, jab, kick”! Tuesday evenings were belly dancing, and oh man did you get your groove on! Those shimmies and shakes and the waterfall-you were working it girl! Thursday nights were ballet conditioning-going back to your dancer roots, which helped increase your flexibility and posture. On Fridays, that Latin dance groove and Zumba helped increase your endurance and cardio levels PLUS were a lot of fun. You got back to your old club kid ways and had a blast.

The challenge of running a 5k was something you were up for. You trained really hard for it, and met that challenge. However, you stopped running one morning because you were tired and then, well let’s just say life happened. I know I miss you feeling the endorphins-that runner’s high-that let you feel strong, confident and powerful all day long, no matter what. Then there was you actually taking a break during the day and walking, either outside or in your office building. You started lifting weights and began building up strength. It was getting easier to carry in the groceries, your back pain began to subside and your clothes looked great on you. You began to have all sorts of definition-dare I say, getting cut?-and your posture improved greatly. On top of it all, you were doing Pilates, which lengthened your muscles and helped you stand taller. Your gait became more graceful, and your twirled like a ballerina again, instead of lumbering along. I really miss you going to Saturday morning yoga, because you were able to stretch out that body and get all Zen.

Speaking of Zen…your spiritual life has really fallen apart hasn’t it? I mean, I know you have sporadic moments of spending time in prayer, but overall, you don’t seem to be consistent with it anymore. Your prayer journal is blank. You seem to collapse into sleep every night, and not count your blessings as you drift off. You don’t meditate anymore, and how you carry yourself shows that. Its obvious that you are not cleansing your mind and spirit everyday. You have stuck chakras, and that is causing distruption on so many different levels. Not only that, your relationship with G-d has fallen by the wayside.

I miss you drinking water, especially when you added lemon and mint to it. It kept you hydrated, and you had more energy. No more aches and pains, you felt younger than you had in years. I think you miss feeling that way too.You stopped putting unnatural foods and drinks in your body, and it reflected all over you. Every single molecule looked and felt better.

You also started to take better care of yourself overall. It was fun going with you when you got a mani and pedi, and when you got that rocking hair cut-oh man, good times! The outfits you put together played up your assets and you just looked really, really good. You also got enough rest every night, and practiced self care, with giving yourself spa time at home and out as well. You went out with friends and read books. You enjoyed life. You weren’t living in that self inflicted bubble of unhealthy choices.

What I really miss most is you eating fresh, nutritious food. I miss the fruits and vegetables you consumed by the bushel. I loved how you incorporated them into every meal, and made sure that most of what you ate was healthy and nutritious. I miss spending the time reading labels and recipes to make sure your whole family ate well. I learned to love high fiber foods, because that would help counteract your family’s history of cholesterol and triglyceride problems. Oatmeal became a breakfast of choice, especially after you started to add fresh ground peanut butter, fruit and soy milk to it. You made so many really healthy choices. You didn’t even have to cut back on calories-you were losing weight because you were feeding your body what it needed, not junk. The cravings for junk food disappeared, and you actually began to crave healthy stuff. Wasabi pea trail mix became your go to snack. You ate so much salad, you used to joke that you had it at every meal and snack. You made smoothies for a quick breakfast. The transition to almost vegan was smooth, and it you wore it well. Your skin glowed, your hair was thicker and shinier, and those bags under your eyes disappeared. You weren’t a wreck, and it showed. You were glowing.

So, what do you say…can we make plans to get together again? You know where to find me.

We Belong Together

At the heart of it all, I really am organized. In fact, I can be downright anal sometimes. My problem is the lack of consistency. I get everything organized, it's keeping it up that I struggle with.
I could give a thousand different excuses why it happens, but they all point back to me just being tired. I've dealt with chronic exhaustion. Sleep issues have plagued me for years. I've dealt with chronic anemia. My diet and exercise regimen has been spotty at best.
So, what does this mean for getting organized? Actually, a lot. If you arent taking care of yourself, chances are you aren't taking of everything else.
If you wake up tired everyday and cant get out of bed, chances are your sleep quality isn't good. Keep track of your sleep for a week and see if there's a pattern. Talk to your doctor too; some medications can cause sleep issues. You may have apnea or another medical issue that a sleep study may help.
If there isn't an underlying medical issue, look at what happens before bed. Are you too caffeinated or stressed too sleep? Too hot or cold? You actually need to start planning for bed by 5 or 6 at night.
Get to know your body's rhythms.
What works for me is a cup of sleepy time tea, some gentle yoga and spending time in prayer. If I'm really stressed, I journal.
If you are waking up ready to face the day, you are more likely to keep up with everything else.
Make sure you are drinking adequate water-if you are dehydrated, you feel tired and blah. Do you go into a food coma after dinner? Then what you're eating might not be in your best interest. Plus exercise is so important. Even 15 minutes a day can make a difference.
Getting organized means more than cleaning your cabinets out. Taking care of yourself and taking care of your home belong together.

http://www.youtube.com/watch?v=jNVppzEqUmM&feature=youtube_gdata_player