By Lissa Wohltmann
Happiness has such healthful powers. Yes, I realize fighting cancer with a smile is one of those myths that goes along with the notion that taking vitamin C will cure you of the common cold, the earth is flat, or there is a little bunny that will bring you candy in the spring. Sure, some people still believe in these notions regardless of the evidence, but let’s just disregard that little group, shall we? You can, though, help yourself by warding off certain diseases with happiness. But, remember, it's got to be before you get any diseases and not after. Think about it: how many unhappy runners do you see out there?
According to Veenhowen's article, Healthy Happiness: Effects of Happiness on Physical Health and the Consequences for Preventive Health Care, the effect of happiness and remaining on this planet is comparable to smoking. One study even shows that the people who have poor social lives have the same cardiovascular health as that of a person who smokes a pack of cigarettes a day. Of course, you’d have to be living in a cave not to know how detrimental cigarette smoking is to your overall health. Therefore, if you connect the dots, you can see that by being a curmudgeon, the chances of you being physically healthy are pretty slim. Conversely, if you find happiness wherever you go, your chances of good health increase dramatically. After all, being happy and healthy go together like PB&J (that’s, peanut butter and jelly). So, get out there and play. You’ll do yourself a world of good both physically, mentally and socially.
Friday, January 28, 2011
Wednesday, January 26, 2011
Will physical activity facts change you?
By Lissa Wohltmann
Just in case you don’t know, thought I’d rattle off a few facts about physical activity around the country. Regular physical activity has consistently been coupled with a decrease in a variety of physical ailments such as cardio-vascular disease, diabetes, certain cancers, and a host of others. According to the U.S. Department of Health and Human Services’ Leading Health Indicators, regular physical activity for adults is considered to be 30 minutes a day, at least five days a week or vigorous activity at least 20 minutes per day, three days a week. In addition, adolescents should get the same amount as an adult engaging in vigorous physical activity. As of 2005, only non-Hispanic white men have reached the Healthy People 2010 goal of 50 percent of a population engaging in the aforementioned amount of physical activity. Because regular physical activity is such a disease deterrent, it is important that every able-bodied person engage in it.
The number of Americans who actually participate in the amount of physical activity necessary to impede certain diseases is relatively small. According to the CDC’s database of Prevalence and Trends, only 21 percent of the adult population engaged in any type of physical activity for at least 30 minutes a day, five days a week, in 1996. Just two years later, that percentage dropped to 20.4. By the year 2000, the percentage change was to 21.8 percent of the population adhered to the aforementioned physical activity. At this rate, the percentage of people getting the proper amount of physical activity is almost flat; nearly 80 percent of the population is not getting the minimal amount of movement per week. And yes, Oklahoma is the fifth un-physically active state in the country.
In light of the fact that the cost of treating diseases that could be avoided by participating in physical activity is increasing, one might surmise that the lack of physical activity is no longer a simple routine public health issue but has escalated to crisis mode. I’m not sure if the country has gone that far yet, but it should. So, my question to you is: what really would get you moving on a regular basis? Your blogger friends want to know—as do I.
Until next time….
Just in case you don’t know, thought I’d rattle off a few facts about physical activity around the country. Regular physical activity has consistently been coupled with a decrease in a variety of physical ailments such as cardio-vascular disease, diabetes, certain cancers, and a host of others. According to the U.S. Department of Health and Human Services’ Leading Health Indicators, regular physical activity for adults is considered to be 30 minutes a day, at least five days a week or vigorous activity at least 20 minutes per day, three days a week. In addition, adolescents should get the same amount as an adult engaging in vigorous physical activity. As of 2005, only non-Hispanic white men have reached the Healthy People 2010 goal of 50 percent of a population engaging in the aforementioned amount of physical activity. Because regular physical activity is such a disease deterrent, it is important that every able-bodied person engage in it.
The number of Americans who actually participate in the amount of physical activity necessary to impede certain diseases is relatively small. According to the CDC’s database of Prevalence and Trends, only 21 percent of the adult population engaged in any type of physical activity for at least 30 minutes a day, five days a week, in 1996. Just two years later, that percentage dropped to 20.4. By the year 2000, the percentage change was to 21.8 percent of the population adhered to the aforementioned physical activity. At this rate, the percentage of people getting the proper amount of physical activity is almost flat; nearly 80 percent of the population is not getting the minimal amount of movement per week. And yes, Oklahoma is the fifth un-physically active state in the country.
In light of the fact that the cost of treating diseases that could be avoided by participating in physical activity is increasing, one might surmise that the lack of physical activity is no longer a simple routine public health issue but has escalated to crisis mode. I’m not sure if the country has gone that far yet, but it should. So, my question to you is: what really would get you moving on a regular basis? Your blogger friends want to know—as do I.
Until next time….
Monday, January 24, 2011
Walk, and the world walks with you
By Susan Clark
Into the 4th week of my New Year’s workout, I have to report last week went well. I did my 20-minute power walk four out of seven days, adding new stretches and a little yoga. All on the treadmill, or as a friend of mine calls it, the dreadmill. She’s an outdoor woman who runs, so I get her attitude, but I reminded her it was my initial means of getting off the couch. It was handy; I didn’t have to suit up in winter wear, just jumped on. But today I got off work early, came home and suited up for the great outdoors—leggings, sweat pants, my thickest socks, my new great shoes, a sweatshirt, neck scarf, gloves and headband. Yes, I felt like a little kid whose mother pushed her out the door into a snowy playland, hoping I wouldn’t fall over backwards.
I will say I felt quite comfortable in the 46-degree weather as I headed to the park. I am envious of people who can go for a walk at this time of day. There were very few of us. I passed a woman walking a small dog, a couple deep in conversation walking two big dogs, a lonely-looking, expressionless man sitting on a bench, a young woman sitting in her car reading, engine running.
The crows ruled for about the first third of my walk until I rounded the corner to the children’s pond where about 150 ducks and a few geese were having at it, playing some kind of “king of the mountain” game, it seemed. Turtles completely absent—I suppose they hibernate? I was the noisy intruder as my feet pounded the ground, lungs working hard, mouth dry. More birds as I walked on entering the woodsy side of the park—cardinals, I think, and of course lots of sparrows.
Nearing the end of my walk, I passed the first lady I saw with the dog who laughed and said, “I guess you can tell this is not a workout for us” as they hadn’t made it very far and I realized I had walked at an extremely good clip. Around another couple and there’s the couple with the two dogs. Wow, I did walk fast and loved it, I felt good. You can walk fast and take in your surroundings at the same time, nothing better than that.
The final reward as I winded around my last corner home was a rhythmic thumping on wood. I stopped and looked up, tracing the big oak for its visitor—a woodpecker. Thinking back to my girlfriend calling my treadmill a dreadmill, I had to admit she had it right. So many wonders in the great outdoors. And yeah, next time, not so much padding and bring the lip balm.
Thursday, January 20, 2011
Drugs are not the answer for most
By Lissa Wohltmann
By now your motivation to eat better and exercise more may be waning. You don't have that same exhilaration you did the first of the New Year. You were all excited to start the new year, a new life, a new you. Yes, 2011 was going to be your healthy year because it started out with a healthy week -- or two or even three. Now, however, the fabulous unfailing feelings are falling and you are wondering what to do to keep the weight loss momentum going.
So, you do what many Americans do, you think about taking drugs. No, I don't mean the illegal kind (even though some try that route, it usually ends in a long-term disaster). I mean the over the counter or physician prescribed drugs. I'm not here to campaign for the "say no to drugs" slogan because how well did that anti-drug campaign really work? No, just want to give you a few reasons why you don't want to take such drugs as the Fruta Plant products in order to lose weight. For one, these drugs have been recalled by the Federal Drug Administration because one or more of the ingredients have been linked to heart attacks and stroke. If you want to read the entire article, just click the above hyperlink.
Then, of course you could pay a lot for Contrave, but you probably wouldn't get your money's worth because even the drug's manufacturer admits it's probably not as effective as previously reported. Now, if the drug's own creator admits this, then how effective do you think it really is?
And then, there is the famous Alli weight-loss medication which some say has unpleasant side-effects. I'll leave the specifics to your imagination. Safe to say, I don't think I'd want to be around someone taking those pills. Anyway, the FDA has already put out the word about counterfeit Alli drugs. A pharmacist may be able to detect a bogus pill, but I'll bet the average Joe or Jane could not.
If you want to learn more about medications, the good, the bad, the ugly, just zip on over to DrugWatch and surf away. When you’re done, go out and play because this will be more helpful for you to maintain that healthy 2011 you.
Monday, January 17, 2011
Stop limiting your food intake
By Lissa Wohltmann
Are you eating ENOUGH to lose weight? Yes, most weight-loss plans have you eating 4 oz. of this, 2 oz. of that, 1 slice of whole wheat toast, ½ cup of cottage cheese, blah, blah, blah. Who can subsist on this miniscule quantity of food? Not me. I need lots of food to keep me going every day and ½ cup of salt-filled cottage cheese is not going to cut it (yup, cheese has a ton of sodium in it). That’s why I focus on eating lots of natural fiber rich foods (not the faux fiber you find in Fruit Loops and “energy” bars). Eating small portions has never worked for me. Sure, it did for a few days, but then the super hunger monster took over and depleted the contents of my refrigerator right before my very eyes. It was amazing!
Instead of starving myself, I just concentrate on eating as many fiber rich foods as possible. When I do that, I can’t possibly eat enough food to gain weight and I actually stay full (and that’s something, for me). Oh, did I mention fiber-rich foods are found in any grocery store in the world? You can eat brown rice, apples, bananas, oatmeal, any type of beans (these are the best), lentils, etc. (oh, and the amount of protein is tremendously high). If you want to lose weight but not the money in your wallet, just click on to the Full Plate Diet. Check out the video and go from there. Won’t cost you a thing. Oh, yes, and they are on FaceBook. Let me know what you think and until then, stay tuned……
Friday, January 14, 2011
At the end of the day, your workouts are up to you
By Susan Clark
My first goal was to work up to a 20-minute brisk walk (not counting warm-up and cool down) and this week I’ve succeeded. Remember that I started at 15 minutes last week and added one minute per day. I’m following Katherine Switzer’s book “Running and Walking for Women over 40” and she recommends that I continue the 20 minutes for about two more weeks before moving on to the next step. This week has not been without emotion. My Tuesday walk on the treadmill taught me an invaluable lesson that we all know and have been told repeatedly. I was dead tired Tuesday afternoon, almost felt sick and my eyes were so dry from the low temps this week. Came home from work about 4 p.m., laid on the bed with my cat Max and turned on Oprah, which that day was a gut-wrenching fascinating story that made me weep (the cure for dry eye). About 30 minutes in, I decided to at least put on my sweats, slip my walking shoes on, and lay back down to watch the conclusion. I think the emotion empowered me; things felt a bit surreal, and before I knew it, I was on the treadmill.
Five minutes into the walk I felt more energy than I’d felt all day. Somebody has that right. I won’t forget this as I proceed on my plan.
Wednesday was a wash—had to get my hair done after work and I was ok with that knowing I’d work out on Thursday.
Thursday was the day I’m still examining how I could have handled differently. My daughter e-mailed me, begging in fact, that I drive her to a big birthday bash for Wayne Coyne of the Flaming Lips. Her boyfriend works for Wayne and my daughter knew there would be drinking and she didn’t want to have to drive her car home. My first thought was, my workout…how does this affect my plan for the day? I knew I wasn’t going to let her drive, so I ventured out for a noon walk on campus and it was just too cold (I didn’t have the right clothes). I decided to get my husband involved in the driving because I hate driving at night (have night blindness). So, I thought, let’s go to dinner and I picked a place that didn’t serve alcohol (that’s another story, but for my plan, I limit alcohol to the weekend only). Well, is there a place that doesn’t serve alcohol? Apparently not. My companions quickly ordered a beer. We got to our destination about 30 minutes before my daughter’s boyfriend arrived and I wasn’t going to leave her alone in a bar. So where did we end up? The bar next door while they were finishing touches to Wayne’s party. My husband and daughter became partners in crime and ordered drinks. I got talked into one and felt myself get quite emotional. How did my plan to hit the treadmill land me in a bar? I didn’t even want a drink. And they were having fun—I was the spoil sport.
I see now why some people do their workouts in the morning. You don’t know what your day is going to throw you. Life interrupts and I don’t think it’s right to blame others which might have been easy to do. I’m going to write on this more because it’s an area important to explore. Starting a new work out plan and staying the course is about much more than just doing it…it’s not that simple and others in your life play a role in your success, and yet it’s ultimately up to you. It would be easy if everyone was on the same path, but of course, we are not. It’s Friday now, and I just completed my 20-minute walk and some yoga stretches. Aahhhh…nice, very nice. Later…Susan
My first goal was to work up to a 20-minute brisk walk (not counting warm-up and cool down) and this week I’ve succeeded. Remember that I started at 15 minutes last week and added one minute per day. I’m following Katherine Switzer’s book “Running and Walking for Women over 40” and she recommends that I continue the 20 minutes for about two more weeks before moving on to the next step. This week has not been without emotion. My Tuesday walk on the treadmill taught me an invaluable lesson that we all know and have been told repeatedly. I was dead tired Tuesday afternoon, almost felt sick and my eyes were so dry from the low temps this week. Came home from work about 4 p.m., laid on the bed with my cat Max and turned on Oprah, which that day was a gut-wrenching fascinating story that made me weep (the cure for dry eye). About 30 minutes in, I decided to at least put on my sweats, slip my walking shoes on, and lay back down to watch the conclusion. I think the emotion empowered me; things felt a bit surreal, and before I knew it, I was on the treadmill.
Five minutes into the walk I felt more energy than I’d felt all day. Somebody has that right. I won’t forget this as I proceed on my plan.
Wednesday was a wash—had to get my hair done after work and I was ok with that knowing I’d work out on Thursday.
Thursday was the day I’m still examining how I could have handled differently. My daughter e-mailed me, begging in fact, that I drive her to a big birthday bash for Wayne Coyne of the Flaming Lips. Her boyfriend works for Wayne and my daughter knew there would be drinking and she didn’t want to have to drive her car home. My first thought was, my workout…how does this affect my plan for the day? I knew I wasn’t going to let her drive, so I ventured out for a noon walk on campus and it was just too cold (I didn’t have the right clothes). I decided to get my husband involved in the driving because I hate driving at night (have night blindness). So, I thought, let’s go to dinner and I picked a place that didn’t serve alcohol (that’s another story, but for my plan, I limit alcohol to the weekend only). Well, is there a place that doesn’t serve alcohol? Apparently not. My companions quickly ordered a beer. We got to our destination about 30 minutes before my daughter’s boyfriend arrived and I wasn’t going to leave her alone in a bar. So where did we end up? The bar next door while they were finishing touches to Wayne’s party. My husband and daughter became partners in crime and ordered drinks. I got talked into one and felt myself get quite emotional. How did my plan to hit the treadmill land me in a bar? I didn’t even want a drink. And they were having fun—I was the spoil sport.
I see now why some people do their workouts in the morning. You don’t know what your day is going to throw you. Life interrupts and I don’t think it’s right to blame others which might have been easy to do. I’m going to write on this more because it’s an area important to explore. Starting a new work out plan and staying the course is about much more than just doing it…it’s not that simple and others in your life play a role in your success, and yet it’s ultimately up to you. It would be easy if everyone was on the same path, but of course, we are not. It’s Friday now, and I just completed my 20-minute walk and some yoga stretches. Aahhhh…nice, very nice. Later…Susan
Tuesday, January 11, 2011
Motivation is the key to continuation
By Lissa Wohltmann
You are now into your second week of the New Year. Anyone getting bored yet? If so, you are not alone because the new athletic gym memberships have already seen a decline in attendance. Why people have already quit their New Year’s resolutions is open for speculation. A couple of reasons may include a lack of specific goals, a lack of knowledge, or a delusion of grandeur. However, I suspect it’s a problem with motivation. Many people have great intentions yet lack the daily or weekly motivation to keep them going. If you have noticed on the Edmond Health website, there’s a link for motivation. Check it out. Also, don’t be shy in commenting on one of these blogs. It not only will motivate the writers, but will probably keep you going as well. An easy way to comment, is simply click the “comments” link on the bottom of each blog, post your comment, click on your profile (if you are shy, just click on anonymous) and then click "post comment." Try it and spread the healthy motivation. Until next time, stay tuned…..
You are now into your second week of the New Year. Anyone getting bored yet? If so, you are not alone because the new athletic gym memberships have already seen a decline in attendance. Why people have already quit their New Year’s resolutions is open for speculation. A couple of reasons may include a lack of specific goals, a lack of knowledge, or a delusion of grandeur. However, I suspect it’s a problem with motivation. Many people have great intentions yet lack the daily or weekly motivation to keep them going. If you have noticed on the Edmond Health website, there’s a link for motivation. Check it out. Also, don’t be shy in commenting on one of these blogs. It not only will motivate the writers, but will probably keep you going as well. An easy way to comment, is simply click the “comments” link on the bottom of each blog, post your comment, click on your profile (if you are shy, just click on anonymous) and then click "post comment." Try it and spread the healthy motivation. Until next time, stay tuned…..
Monday, January 10, 2011
A little stray won't keep this author away
By Susan Clark
On my last blog, I talked about reconnecting on my walks. Well, as happens with technology, disconnects happen and it did over the weekend. First off, I have to tell you the people I admire most are those who perform their workouts no matter what life throws them on any given day. NO MATTER WHAT! I’m not quite there yet. Ok, in fact,…I get an F for the weekend. I threw a dinner party Saturday night and here was my schedule. I left work early Friday to do my grocery shopping and cooked everything I could cook ahead of time on Friday night. Somehow I came up with a “new” list of things to pick up the following day (resulting in about three hours out and around town), and began the last of the cooking about 3 p.m. I actually threw on my workout clothes and shoes for my errands hoping I would be prompted to head for the trails on my arrival at home. Let me tell you, it took half an hour just to unload the car and well… The final outcome for all my hard work was baked trout, fresh green beans, red potatoes, and a butternut squash sauté along with various appetizers—also a beautiful table set for eight. Cooking is one of my passions and I was showing my parents what a grand cook their daughter was. I know you are saying, “fine, we get that, but what about Sunday?” STAYED IN MY PAJAMAS ALL DAY. Now, don’t tell me you’ve never done that. Today is Monday, and I’m back on track and thankful we’ve got weekends ahead with nothing big like that scheduled. Just took a walk on a beautiful snow-covered campus and will hit the treadmill or park when I leave here shortly.
By the way, I was connecting over the weekend but it was with my family and a couple of friends. We had a great time, and in fact, it was quite special. I still admire each and every one of you, though, who NO MATTER WHAT, gives your body that push it needs and wants every day. I’m working towards that…Susan
On my last blog, I talked about reconnecting on my walks. Well, as happens with technology, disconnects happen and it did over the weekend. First off, I have to tell you the people I admire most are those who perform their workouts no matter what life throws them on any given day. NO MATTER WHAT! I’m not quite there yet. Ok, in fact,…I get an F for the weekend. I threw a dinner party Saturday night and here was my schedule. I left work early Friday to do my grocery shopping and cooked everything I could cook ahead of time on Friday night. Somehow I came up with a “new” list of things to pick up the following day (resulting in about three hours out and around town), and began the last of the cooking about 3 p.m. I actually threw on my workout clothes and shoes for my errands hoping I would be prompted to head for the trails on my arrival at home. Let me tell you, it took half an hour just to unload the car and well… The final outcome for all my hard work was baked trout, fresh green beans, red potatoes, and a butternut squash sauté along with various appetizers—also a beautiful table set for eight. Cooking is one of my passions and I was showing my parents what a grand cook their daughter was. I know you are saying, “fine, we get that, but what about Sunday?” STAYED IN MY PAJAMAS ALL DAY. Now, don’t tell me you’ve never done that. Today is Monday, and I’m back on track and thankful we’ve got weekends ahead with nothing big like that scheduled. Just took a walk on a beautiful snow-covered campus and will hit the treadmill or park when I leave here shortly.
By the way, I was connecting over the weekend but it was with my family and a couple of friends. We had a great time, and in fact, it was quite special. I still admire each and every one of you, though, who NO MATTER WHAT, gives your body that push it needs and wants every day. I’m working towards that…Susan
Apps are appropriate for your healthy goals
By Lissa Wohltmann
To meet your healthy goals it is so important to get some real human feedback. We aren’t programmed to “go it alone” and for most people it’s not really fun to exercise by yourself. Well, perhaps it is for the few that interact with the public daily and need to get away, but for most, you really need that support to lose weight, work out, or just eat healthy. For those times when there’s no one around that either understands you or just plain can’t be available, you should turn to your iPhone or smartphone. There’s a myriad of apps that can help you. If you aren’t quite into running, but can’t take the monotony of simply walking, then download the free app, RunKeeper (only free for download in January—RunKeeper lite is free always). This will monitor how long you’ve been running or walking, can make a sound of your choice at every interval you program it, and can tell you how many calories you’ve just burned. It’s a great little application that can even be tied to your Facebook or Twitter account so that your online friends can comment (and keep you motivated).
If you want to keep your caloric intake equal or less than your expenditure, then download MyFitnessPal or Lose It. All you need to do is input what you ate and how much; the device will tell you how many fat grams, calories, carbs, and other items of interest is in your food. You can even input your activity for the day, which gives you extra calories to eat and still lose weight. If you want an online coach to help you with running, download MiCoach. This will help you speed up and work on winning that next 5K or 10K run.
Of course, if you don’t have a smartphone or choose not to take it with you on your exercise routes (after all, you may not want 100 percent accessibility by phone), there’s a website for you. Log onto SparkPeople or MyPyramid to have free access to an online healthy diary. You can log in what you’ve eaten and the amount, and the program does the rest. It even sends you periodic motivational messages to encourage you to reach your healthy goals. Of course, there are more websites out there to help, but these are the main ones where you can start. If you know of other sites or apps, please let me/us know. We always love hearing from you.
And as always, stay tuned………….
To meet your healthy goals it is so important to get some real human feedback. We aren’t programmed to “go it alone” and for most people it’s not really fun to exercise by yourself. Well, perhaps it is for the few that interact with the public daily and need to get away, but for most, you really need that support to lose weight, work out, or just eat healthy. For those times when there’s no one around that either understands you or just plain can’t be available, you should turn to your iPhone or smartphone. There’s a myriad of apps that can help you. If you aren’t quite into running, but can’t take the monotony of simply walking, then download the free app, RunKeeper (only free for download in January—RunKeeper lite is free always). This will monitor how long you’ve been running or walking, can make a sound of your choice at every interval you program it, and can tell you how many calories you’ve just burned. It’s a great little application that can even be tied to your Facebook or Twitter account so that your online friends can comment (and keep you motivated).
If you want to keep your caloric intake equal or less than your expenditure, then download MyFitnessPal or Lose It. All you need to do is input what you ate and how much; the device will tell you how many fat grams, calories, carbs, and other items of interest is in your food. You can even input your activity for the day, which gives you extra calories to eat and still lose weight. If you want an online coach to help you with running, download MiCoach. This will help you speed up and work on winning that next 5K or 10K run.
Of course, if you don’t have a smartphone or choose not to take it with you on your exercise routes (after all, you may not want 100 percent accessibility by phone), there’s a website for you. Log onto SparkPeople or MyPyramid to have free access to an online healthy diary. You can log in what you’ve eaten and the amount, and the program does the rest. It even sends you periodic motivational messages to encourage you to reach your healthy goals. Of course, there are more websites out there to help, but these are the main ones where you can start. If you know of other sites or apps, please let me/us know. We always love hearing from you.
And as always, stay tuned………….
Thursday, January 6, 2011
First Week Workout Is About Reconnecting
By Susan Clark
Susan, here, just checking in. With my new walking plan and a little stretching and yoga, I’m starting to feel a few checkpoints in my body I have not felt in a while—lower back muscles, that place where the leg meets the hip, a crankiness in my neck. Even though there is a little soreness, it feels good—like an awakening—and I think, goodness, it’s about time…afterall, this is the shell I use to get around in this world. I better feel its parts, the alternative is not good. Starting over is mentally challenging as well, as I shape my busy day to make sure I fit exercise in—as most of us, I can easily come up with good excuses. Balancing full-time work with an exercise program is key to it all for me personally, so I’m now shutting the light out at 10 p.m. and getting up 45 minutes earlier, get to work before most of the rest of the university crowd, and breathe in some early morning quiet, plus I get my pick of parking spaces. At this early date in my new routine, I have chosen to do my workout after work with the flexibility to that changing with the seasons. I give myself about 15 minutes “down” time when I walk in the door and then go immediately for the treadmill or an outdoor walk to the park. I’m still adding one minute to each day’s walk and giving it as much speed as I can, but at the same time, remembering to enjoy what I’m doing. I’m not signing up for a marathon yet…this phase is about reconnection— with my body, with nature, with energy (my own and that around me), with stillness, with light, with optimism. Until next time…Write me your thoughts. I would love to hear comments from people who are starting over after being on the couch for too long. We need to keep each other going!
Susan, here, just checking in. With my new walking plan and a little stretching and yoga, I’m starting to feel a few checkpoints in my body I have not felt in a while—lower back muscles, that place where the leg meets the hip, a crankiness in my neck. Even though there is a little soreness, it feels good—like an awakening—and I think, goodness, it’s about time…afterall, this is the shell I use to get around in this world. I better feel its parts, the alternative is not good. Starting over is mentally challenging as well, as I shape my busy day to make sure I fit exercise in—as most of us, I can easily come up with good excuses. Balancing full-time work with an exercise program is key to it all for me personally, so I’m now shutting the light out at 10 p.m. and getting up 45 minutes earlier, get to work before most of the rest of the university crowd, and breathe in some early morning quiet, plus I get my pick of parking spaces. At this early date in my new routine, I have chosen to do my workout after work with the flexibility to that changing with the seasons. I give myself about 15 minutes “down” time when I walk in the door and then go immediately for the treadmill or an outdoor walk to the park. I’m still adding one minute to each day’s walk and giving it as much speed as I can, but at the same time, remembering to enjoy what I’m doing. I’m not signing up for a marathon yet…this phase is about reconnection— with my body, with nature, with energy (my own and that around me), with stillness, with light, with optimism. Until next time…Write me your thoughts. I would love to hear comments from people who are starting over after being on the couch for too long. We need to keep each other going!
Wednesday, January 5, 2011
Salaciously Seductive Foods Can Be Addictive
By Lissa Wohltmann
A healthy lifestyle includes, but is not limited to, good nutrition. However, it’s really tough for some people to stay away from those big, beautiful brownies and bountiful baked goods. Unfortunately, some of the food on our grocers’ shelves can be salaciously seductive. You can just look at the Sugared Covered Sugar Bomb cereal and your salivary glands explode. The good news is that it’s not only you, it’s human nature. To explain the scientific reasons why we eat the way we do, just click on the hyperlink here and start reading Breaking the Food Seduction by Dr. Neal Barnard.
You can learn the scientific reason why, physiologically speaking, sugar is so addictive. Or read about the fact that excess protein leaches calcium from your body. You can even learn that building strong bones is not done by drinking milk but via weight bearing exercises such as running or weight lifting. The author also entices you to try using this nutrition plan for only three weeks and see if you feel different. No need to have a long term plan, just three weeks of eating the four main food groups – vegetables, fruit, whole grains, and legumes. Who knows, making a change for only a short period of time could become your new addiction. Why not give it a shot? What do you have to lose other than the obvious excess fat, sluggish feeling, and energy draining encounters?
If you think this is something you might want to tempt, click below where it says “comments” and let us know. We would love to chat, so stay tuned…………..
A healthy lifestyle includes, but is not limited to, good nutrition. However, it’s really tough for some people to stay away from those big, beautiful brownies and bountiful baked goods. Unfortunately, some of the food on our grocers’ shelves can be salaciously seductive. You can just look at the Sugared Covered Sugar Bomb cereal and your salivary glands explode. The good news is that it’s not only you, it’s human nature. To explain the scientific reasons why we eat the way we do, just click on the hyperlink here and start reading Breaking the Food Seduction by Dr. Neal Barnard.
You can learn the scientific reason why, physiologically speaking, sugar is so addictive. Or read about the fact that excess protein leaches calcium from your body. You can even learn that building strong bones is not done by drinking milk but via weight bearing exercises such as running or weight lifting. The author also entices you to try using this nutrition plan for only three weeks and see if you feel different. No need to have a long term plan, just three weeks of eating the four main food groups – vegetables, fruit, whole grains, and legumes. Who knows, making a change for only a short period of time could become your new addiction. Why not give it a shot? What do you have to lose other than the obvious excess fat, sluggish feeling, and energy draining encounters?
If you think this is something you might want to tempt, click below where it says “comments” and let us know. We would love to chat, so stay tuned…………..
Monday, January 3, 2011
Freeing Herself From Lead Foot Disease
By Susan Clark
A little background here…I haven’t worked out on a regular basis for about 10 years and as another year ended, I once again became upset with myself that I’d let exercise slip out of my life on any kind of regular basis. I’m 58 years old and when I read an article in the newspaper the other day about a 75-year-old woman who just up and decided to become an athlete I took notice. This woman is now running marathons—she recreated who she was and of course, I could too. I’m a writer, public relations specialist, events coordinator, mother, wife, music lover, spiritual hunter, arts enthusiast—why couldn’t I be an athlete too? Maybe a runner? More background before you think I was always a slacker: I took ballet when I was a teenager, practiced yoga and did the Jane Fonda workout in my twenties, joined and worked out in a gym in my thirties, walked regularly on a treadmill in my forties and then, somewhere about mid-forties, I quit it all.
Until today. I have one New Year’s resolution—to become (uh, stumbling a bit over the word athlete) but something very close to that. Help me on that word! I’m going to become a physically active woman on an everyday (dare I say that?) basis. I told Lissa (actually I think she told me over a glass of wine at a Christmas party) that I’d share my thoughts every few days on a blog so I’ll try to keep that promise. Now, I’m cutting calories too in a wish to lose 10 pounds but I’m not here to write about food. Here to write about becoming an athlete? (still stuttering over that word but…)
January 3, 2011. Day One—got out of bed and stretched and thought about the day. Had a bowl of raisin bran, some skim milk, and some of that Fage yogurt. Back to work at the radio station and catching up after two weeks off. Had a couple of walnuts around 10 and soup for lunch. I promised myself a 10-minute walk on campus mid-day which I just got back from. Windy, but the sun felt good, energizing and I walked past about 10 geese hanging out on a pond looking very content. Walking outdoors stimulates thoughts, spiritual, emotional, and lights up your senses. When I get home, I will stretch and get on my treadmill starting out at 15 minutes. I’m following a plan where you add one minute every day. I will spend the next three weeks walking until I work up some strength and get a bum knee checked out to make sure I’m ok for running. I also plan on adding some yoga. It’s a good feeling and I look forward to feeling my body strengthen. I’m sure each day will be a new adventure and that’s what I’m counting on…until next time…
A little background here…I haven’t worked out on a regular basis for about 10 years and as another year ended, I once again became upset with myself that I’d let exercise slip out of my life on any kind of regular basis. I’m 58 years old and when I read an article in the newspaper the other day about a 75-year-old woman who just up and decided to become an athlete I took notice. This woman is now running marathons—she recreated who she was and of course, I could too. I’m a writer, public relations specialist, events coordinator, mother, wife, music lover, spiritual hunter, arts enthusiast—why couldn’t I be an athlete too? Maybe a runner? More background before you think I was always a slacker: I took ballet when I was a teenager, practiced yoga and did the Jane Fonda workout in my twenties, joined and worked out in a gym in my thirties, walked regularly on a treadmill in my forties and then, somewhere about mid-forties, I quit it all.
Until today. I have one New Year’s resolution—to become (uh, stumbling a bit over the word athlete) but something very close to that. Help me on that word! I’m going to become a physically active woman on an everyday (dare I say that?) basis. I told Lissa (actually I think she told me over a glass of wine at a Christmas party) that I’d share my thoughts every few days on a blog so I’ll try to keep that promise. Now, I’m cutting calories too in a wish to lose 10 pounds but I’m not here to write about food. Here to write about becoming an athlete? (still stuttering over that word but…)
January 3, 2011. Day One—got out of bed and stretched and thought about the day. Had a bowl of raisin bran, some skim milk, and some of that Fage yogurt. Back to work at the radio station and catching up after two weeks off. Had a couple of walnuts around 10 and soup for lunch. I promised myself a 10-minute walk on campus mid-day which I just got back from. Windy, but the sun felt good, energizing and I walked past about 10 geese hanging out on a pond looking very content. Walking outdoors stimulates thoughts, spiritual, emotional, and lights up your senses. When I get home, I will stretch and get on my treadmill starting out at 15 minutes. I’m following a plan where you add one minute every day. I will spend the next three weeks walking until I work up some strength and get a bum knee checked out to make sure I’m ok for running. I also plan on adding some yoga. It’s a good feeling and I look forward to feeling my body strengthen. I’m sure each day will be a new adventure and that’s what I’m counting on…until next time…
The Healthy You Starts Today
By Lissa Wohltmann
Anyone reading this that has started a diet over the weekend and/or joined a gym, raise your hand.
Yup, I thought as much – nearly 90 percent of you. Although I can guess this is probably not the first time you’ve danced this tango and you surely realize it won’t be the last. In fact, you continue to believe this is the year you will finally reach “The Healthy You.” This is the year you will succeed in whatever goal you have in mind.
The famous saying by Albert Einstein about the definition of insanity (doing the same thing the same way over and over, yet expecting different results) has its place in our culture yet many people still don’t heed these words by this famous and brilliant icon. Instead they continue to join a gym and go on “The Diet” January first, year after year. Then they are surprised that they succumb to their old ways before March rolls around. This may sound like discouraging words – but wait – there’s more. Not more discouraging words but more information about “The Healthy You.” There will be more information in this blog that might catapult you towards the village of Healthy Land.
This is not to say you should never start a New Year’s resolution, just think about doing something different this year for your own New Year plan. Tomorrow, Susan will tell you about her own healthy plans that don’t include lofty and unsustainable goals. Stay tuned…
Anyone reading this that has started a diet over the weekend and/or joined a gym, raise your hand.
Yup, I thought as much – nearly 90 percent of you. Although I can guess this is probably not the first time you’ve danced this tango and you surely realize it won’t be the last. In fact, you continue to believe this is the year you will finally reach “The Healthy You.” This is the year you will succeed in whatever goal you have in mind.
The famous saying by Albert Einstein about the definition of insanity (doing the same thing the same way over and over, yet expecting different results) has its place in our culture yet many people still don’t heed these words by this famous and brilliant icon. Instead they continue to join a gym and go on “The Diet” January first, year after year. Then they are surprised that they succumb to their old ways before March rolls around. This may sound like discouraging words – but wait – there’s more. Not more discouraging words but more information about “The Healthy You.” There will be more information in this blog that might catapult you towards the village of Healthy Land.
This is not to say you should never start a New Year’s resolution, just think about doing something different this year for your own New Year plan. Tomorrow, Susan will tell you about her own healthy plans that don’t include lofty and unsustainable goals. Stay tuned…
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