Just Do It Already! (aka: Workout Time)

exercise

 

Okay, everyone — grab your sneakers, pull on your leg warmers, get your water bottle ready. It’s time to workout!

No way, many of you will say. I’m too tired to workout. My schedule is too busy to fit in exercise. I’m not in the mood to workout.  I can’t afford to join a health club. My back/knees/hips are too bad to exercise. I’ll start my exercise program sometime down the line, but not now.

Never now.

It is astounding to me to hear the many excuses that people scrounge up when trying to avoid exercise. It is as though moving their bodies is as dreadful a chore as organizing the garage. Now in some rare circumstances, I can understand why exercise must be put on hold. If your doctor gives you a red light for health reasons, for example. As for the other excuses?

I’m too tired. You’re in luck! Science tells us that exercise gives you a natural energy boost. When you do a moderate workout, your mitochondria kick into high gear, pumping out more energy for your body to use.

My schedule is too busy. As a single mom of three busy kids who holds down a full time job, and, until a few months ago, was also a full-time student, I know all about busy schedules. But I’ve also learned how to prioritize important things, like my health. On those days when I just can’t squeeze 30 minutes at the gym into my schedule, I break up the exercise by taking 10-15 minute walks during my breaks. One of my favorite quick workouts on busy days? Climbing the many stairs in the building where I work. On purpose.

 

Every workout counts

 

I’m not in the mood. Good news — did you know that regular exercise can ease depression and anxiety and generally improve your mood? It can also help you to sleep better, take your mind off worries, and help you to cope with stress in a healthy way.

I can’t afford a health club membership. It is true that gym memberships can be costly. On the other hand, so can health care costs associated with heart disease, diabetes, high blood pressure, and other ailments than can often be avoided or alleviated by a healthy diet and regular exercise. If a gym membership really can’t be worked into the budget, however, consider some free to low-cost forms of exercise, such as daily walking, bike riding around town, gardening, or at-home aerobic exercises with a video.

 

personal trainer

 

My back/knees/hips are too bad to exercise. These can be legitimate reasons to avoid high-impact workouts, like running, for example. Even my own chronic health issue, cholinergic urticaria, used to be an exercise-stopper before it was treated. But having physical ailments doesn’t have to exclude you from all forms of daily exercise. Many people with bad backs or joint pain have discovered that there are forms of exercise that can benefit them, too. Try low-impact aerobics classes, yoga, or swimming. The strength you gain and the weight you may lose may also help to alleviate discomfort.

I’ll start my exercise program sometime down the line… If not now, then when? You don’t need a New Year’s Resolution or a medical crisis to be your starting point. Nor do you need to start big, by trying to tackle some big exercise program at once. Start your change with small baby steps. Pull in a friend, partner, or coworker for social motivation. Turn that zero minutes a day into ten minutes, then fifteen minutes, until you eventually can follow the Department of Health and Human Services’ guidelines of at least 150 minutes of moderate exercise, or 75 minutes of vigorous exercise, each week. That’s around 20 minutes per day.

 

no workout regrets

 

Not sure where to start? The web is packed with great workout ideas, both moderate and vigorous. If you belong to a health club, consider hiring a personal trainer to design a personalized workout just for you, and to coach you through your routine. If going solo is going nowhere, consider group fitness classes or adult sport leagues. If you hate running, don’t run! Not a swimmer? Try cycling. My current favorites, by the way, are Zumba, tennis, and 20-minute walk/runs. Don’t be afraid to try something new, and switch it up when the workout gets old. Now let’s get in shape!

 

 

Not Milk (aka: 80s Girl Meets Lactose Intolerance)

lactose intolerance stomachaches

I consider myself a super-healthy person. But sometime during the past few months, something changed. It started with a few minor tummy-aches, which made me question everything. Was it something I ate? Was I drinking too much coffee? Was it stress? Then, over time, the discomfort increased. Before long, my body was in constant turmoil. No one knew it, but I was walking around feeling as though my stomach was full of Pop Rocks mixed with Coke, constantly on the verge of explosion.

Yeah, I know. Go to the doctor, dummy. And if I had medical insurance, then I totally would have.

Luckily, I had a light bulb moment a couple of weeks ago. What if my chronic stomach-aching had something to do with dairy products? I did some Googling, and learned that lactose intolerance is something that commonly develops during the adult years; not during childhood as I’d thought.

Could I be lactose intolerant?

It was unthinkable.  After all, I was a child of the 80s. From early childhood, we were force-fed the idea that dairy products were the healthiest thing in the world. Milk does a body good! Cheese, glorious cheese! If I just kept ingesting milk (flavored with Nesquick), then my outside would catch up with my inside, and I would grow from an invisible girl with a crush to a strong, confident woman who has outgrown Michael Martin.

dairy products cheese milk butter Still, I had to find out. So for a few days, I cut dairy out of my diet. Or, tried to. I switched to almond milk cream in my coffee, and gave up my beloved cheese (very hard to do when you are an almost-vegetarian). But the war inside my abdomen didn’t cease. Then I learned more — lactose can be hidden inside many non-dairy foods, like breads and cereals. Noooo!! I would rather live with the chronic stomach upset than give up my favorite foods.

Then I remembered something I’d once seen on a TV commercial. There is an over-the-counter drug called Lactaid, which contains an enzyme that helps the body to digest lactose. Could it work for me, too? In desperation, I raced to the drug store and bought a box of Lactaid chewables. Just before my next meal (spinach and mushroom quiche with swiss cheese), I popped one in my mouth. It was like eating a piece of vanilla-flavored chalk. Then I ate my cheesy dinner, and waited.

Ta-daa! The months-long battle in my gassy, bloated stomach came to a screeching halt. All was quiet on the southern front. I couldn’t believe it! The next day, I chewed a Lactaid before each meal, and the seas continued to be smooth and calm. Same for the next day, and the next. In fact, since I began taking Lactaid, I have returned to my usual, 100% healthy self, and it feels wonderful.

Yes, I know. I am starting to sound like a total drug commercial. Even worse, I can’t think of some clever, humorous way to wrap up this post. I’m too busy thinking about the yummy Garlic Alfredo sauce I plan to cook for dinner, and all the cream and parmesan cheese it will require. But thank goodness — I will be able to sit with my kids and enjoy every bite. Because for the lactose intolerant, Lactaid does a body good. Pass it on.

 

 

 

Slow Can Be Mmm Good (aka: Slow Food)

I like a lot of fast things. Running fast. Speeding fast down a deserted stretch of highway. Fast roller coasters (with fast-moving lines). Fast rock songs that leave you breathless after a fast impromptu dance session. The charge of adrenaline, the fast blood pumping through your veins – speed can be quite a rush.

But not always.

slow sunrise heart Sometimes, slow is much, much better than fast. Slow sunrises on a warm summer morning. Slow hikes through a mountain wilderness. And especially, slow food. No, I don’t mean crippled prey that hobbles away as you aim your hunting rifle. I mean sloooow food, as in the opposite of fast food. As in, the slow food movement, which, in case you don’t know, is an entire thing.

There’s some political stuff, too, but to keep it simple, the slow food movement is about three things:

  • Avoiding fast food and processed foods with long lists of ingredients
  • Buying whole foods, then cooking and eating them
  • Making efforts to buy organic, sustainably grown foods from local growers, and even growing your own

There are so many good reasons to avoid fast food, that I could write an entire blog about it. Or, I can point you toward eye-opening books, such as Fast Food Nation or Food, Inc. I try to very rarely eat fast food. Yes, it can be very challenging in today’s fast-paced culture to make meals a slow-paced affair. Believe me – as a single mom of three kids who just happens to be a college student with a job, I get the whole time-crunch defense. Still, I try to find ways to cook healthy meals from scratch for my family on a regular basis. With a little effort, advanced planning, and some help from the kids, I manage to produce homemade soups and stews, veggie-loaded quiches, and pots of thick, spicy chili. We plant a small, organic garden plot each spring, and by summer, enjoy a harvest of juicy cucumbers, crisp green beans, and plump, colorful tomatoes.

more good slow food

Do we ever take shortcuts? Sure! Schedules can get pretty hectic some days, and there is just no time to wait for a casserole to bake. During times like these, we try to turn toward not-so-fast foods – foods that cook quickly, but are still minimally processed, like grilled cheese sandwiches, veggie omelettes, or homemade bean burritos. Foods like these are nutritious and packed with flavor, and can often be prepared faster than a trip to a drive-thru window.

veggies are the best

There’s one more component of the slow food movement which really appeals to me. It is about slowing down and savoring food. Sitting with family and engaging in conversation while eating meals (something I need to work on). Taking a moment out of our busy lives to enjoy the flavors of good, well-prepared foods, and taking comfort in knowing exactly where they came from and how they were produced. There are plenty of moments in our lives when faster is better. Food, however, is much better in the slow lane.

Wine, food and great friends

 

 

Move It Move It (aka: The Fitness Discussion Again)

If you are reading this right now, then chances are you have some sort of New Year’s Resolution in mind.

Yes, you, readers. All five of you.

It may be something subtle, like, “Eh, I probably shouldn’t eat so much fast food this year.” Or some more ambitious goal, like, “This year, I shall lose fifty pounds!”

Um, good luck with that.

According to Nielsen, the two most popular New Year’s Resolutions year after year pertain to weight loss and fitness: losing weight, keeping it off, and getting physically fit. It’s almost as though we actually recognize that our bodies aren’t meant to lie around on the couch as we feed them Cheetos and root beer (ew).

good health New Year

So how do we achieve these goals? Do we switch to one of those all-meat-no-bread or all-bread-no-meat diets? Invest a few hundred dollars in a membership at that fancy health club with all the high-tech workout equipment? Buy a FitBit? Pin up inspirational magazine pics of fit, skinny people around our work cubicles?

Well you can, if that’s your thing. But here are two things that will probably work a whole lot better:

  1. Consume fewer daily calories (No way!)
  2. Move your body a lot more (*Gasp!*)

I know, I know. These two things are like, physically impossible. But know what? They work for a lot of us. Now, you can join a fancy gym if that’s what works for you, and you can afford it. But really, there are a lot of activities you can try which will help you in your journey, whether your goal is weight loss or maintenance, physical fitness, or just overall enjoyment of life. Here are a few ideas:

Health club/Gym (This means actually going several times a week and like, using the equipment)

Yoga / Zumba / Pilates / Cardio Kickboxing class

Adult sports leagues: Soccer, basketball, volleyball, softball (Especially soccer. Try that one first)

Frisbee

Tennis (try looking for a local meetup group if you need a partner)

Hiking

Dancing (classes or casually)

Roller skating / ice skating / inline skating

Running (Try Couch to 5K ® if you’re not sure where to begin)

Swimming / water aerobics

Paddleboarding / kayaking / rowing

Cross-fit (Some people love the group experience and varied routines)

Cycling (You don’t need an expensive, fancy bike to enjoy biking, and it’s great local transportation, too)

running sports fitness

Just remember: What works for one person may not work for another. I, for example, wouldn’t play basketball if you paid me. But I am crazy about soccer, Frisbee, and tennis. Also, don’t be too quick to decide that a physical activity is not right for you. I was once adamant that my body was not built for running. But I made a commitment to try it for six months, and guess what? I ended up with a body that was built for running. Go figure! At the end of the day, it’s all about which type of exercise will motivate you to get up and move on a regular basis. Every little bit that you do is a step toward achieving your health and fitness goals.

Pink Cleats and Salt (aka: Still a Soccer Mom)

I am still a soccer mom.

I know; that’s kind of a weird thing to say when none of your three kids even play soccer anymore. My oldest, who played soccer since preschool, quit after not making the high school team. My daughter, the former competitive gymnast, tried soccer for one year, then decided she was more into track and cross-country. The youngest kid detests sports of any kind. Go figure.

But I am still a soccer mom. I am as passionate as ever about the sport, and will happily spend an entire weekend shouting at the television, rooting for my favorite teams from around the world and here in the USA (while doing homework, of course). And though my kids no longer play the sport, I am currently on two indoor soccer teams and one outdoor team.

Yes, outdoor soccer. That’s my newest adventure, running around in the wet, muddy grass on a field that seems as large as three football fields by the end of the game. Here’s a picture of my favorite ball and my pretty pink cleats, which are now muddy and not-so-pretty:

Tiare Soccer Ball and Pink Shoes 2015 (2)

Am I any good at it? Well, if you judge the skill of a forward by her ability to score goals, then I’m not very good yet. And maybe I’ll never be quite as good as the other women I play with, many of whom have been playing outdoor soccer for years and have far more skill. But it’s fun. Mostly.

Here’s the part that’s not fun: all the running. I am just not that into running. I love to run fast, but only for like, ten seconds. After that, I’m ready for a nap. That’s why I’m not a midfielder (unless I have to be).

Here’s the other part that’s not fun: the salt.

Yes, you read that right. Apparently, whenever I play outdoor soccer, I sweat salt. Great salty beads that drip into my eyes and sting like soap. Salty sweat that crusts on my skin and clothes when it dries, so I look like I rolled in chalk after each game.

Yeah, I know it’s just salt, but IT’S SO GRODY!! Ew!

Apparently, salty sweat is a perfectly natural, healthy thing. It tends to happen to athletes who eat a low-sodium diet, which I guess I do (unless I’m eating my favorite food, popcorn). So I just have to wipe the salt from my brow, drink a lot of Gatorade, and suck it up until I can get home and hop in the shower (not a bath, unless I want to turn the tub into a mini-ocean).

More on this salty sweat thing: http://www.training-conditioning.com/2007/08/09/salt_in_their_sweat/index.php

Yesterday, I did something really crazy. I played in a women’s soccer tournament. That meant three games in one day. That also meant two small bottles of water, two large bottles of Gatorade, and a very, very long shower afterward. And then what did this soccer fanatic do? No, sadly, I missed the USA vs. Mexico soccer match (which we lost, thanks to Javier “Chicharito” Hernandez). Instead, I baked sugar cookies with my kids, then snuggled with them on the couch, watching Pitch Perfect 2. Because I’m a soccer mom. And the Mom part always comes first.

C Pumpkin Sugar Cookies

Zzzzzzz (aka: You Really Need More Sleep)

sleeping Focus on the light. Relax your mind. You’re getting sleeeeepy…

Oh wait. Hang on. If you fall asleep, then you’ll miss reading the rest of this blog post. And you really don’t want to miss it, because today we are focusing on the most important thing in your life (whether you acknowledge it or not).

You guessed it. The most important thing in your life is sleep. And if you are like many Americans, you’re not getting enough of it. Get Some Sleep

It’s the strangest thing. From a very young age, the importance of getting good, regular sleep is drilled into our brains. Take a nap! Go to bed right now, young lady! What — are you still awake reading books with a flashlight? Ten points from Ravenclaw!

Yawn.

Sleep is such a dreadful bore, isn’t it? Especially when we have work to do, soccer games to watch, and kids to shuttle around town to activities. And then, to top it all off, we have to spend another 7-8 hours in bed, doing absolutely nothing? So unproductive!

Of course, there’s that part we like to forget about. That part in which not getting enough regular good sleep can be hazardous to our health, as well as the health of people around us. Need a reminder? Okay. Not getting enough sleep can lead to:

Weight gain

Memory difficulties

Cognitive Impair

Diminished sex life

Irritability / Mood Swings

Decreased attention span

Inability to adapt to change

Heart disease

Diabetes

Weakened immune system

Depression / apathy

Diminished decision-making ability

Higher risk of auto accidents

sleep deprivationOkay time out. This list sounds just as bad as those side-effect lists on drug commercials. Diseases! Cognitive decline! Depression! Potentially deadly auto accidents! And yet, even knowing this, many of us will push off sleep until we absolutely can’t keep our eyes open. Just one more episode. Just one more chapter. Just one more hour of this exciting video game. Just one more zzzzz….

I’d write some more about sleep, but you know what? I think I’ll just go and get some.

How much sleep do you really need

Sources:

http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why

http://www.apa.org/topics/sleep/why.aspx

http://www.webmd.com/sleep-disorders/features/9-reasons-to-sleep-more

http://www.pbs.org/wgbh/pages/frontline/shows/teenbrain/from/sleep.html

http://www.huffingtonpost.com/2013/09/11/natural-sleep-aids_n_3882229.html

It’s All in the Blood (aka: Reverse the Aging Process)

vampires drinking blood of youthSo it turns out that vampires may have something with the whole “drink blood, live forever” thing. No, seriously. It’s kind of old news now, but around a year ago, scientists at the Harvard Stem Cell Institute made one of the freakiest discoveries ever – that the blood of the young may very well hold the key to reversing the aging process.

Wait! Stop! Step away from the babies. It’s not enough to drink the blood of children. Besides, that’s just…gross. The only way you can truly benefit from the youth-granting benefits of the GDF11 protein is through blood transfusions. I know. Needles. *Shudders.*

It is inevitable that each one of us (if we’re lucky) will one day suffer the symptoms of the fatal disease we call Old Age. It’s like a devastating worldwide plague for which there is no cure. Some people, through fault of unlucky genes or poor lifestyle choices, fall victim to it sooner than average; while others somehow defy gravity for much longer.fountain of youth Family Guy silly

Me? I plan to stay young till the very end. No, not from stealing my children’s blood. I’m not that desperate…yet. However, as luck has it, I come from a long line of people who don’t seem to age quickly and live to be close to 100. That, plus I love candy. Maybe that’s awful for my teeth, but there’s something about snacking on jellybeans and sugar sticks that makes me feel young and carefree.

But hey, even if you don’t care for candy and come from a lineage that’s…different, there are a few things you can do to hold back the inevitable sands of time which threaten to smother us all:

  1. Fall in love with vegetables. Candy may be dandy, but vegetables are the true elixir of life. The vitamins and antioxidants and phytochemicals not only work to protect the body from cancer and other illnesses, but they help you to look and feel your best, which are two of the biggest ways to stay young.
  2. Move your body. Put down the cell phones. Turn off the screens. There are so many ways to exercise, that unless you suffer from some sort of chronic condition other than aging, you have no excuses for not exercising regularly. Walk fast, run, skate, play a sport, take the stairs on purpose, park in the back of the behemoth Walmart parking lot. Just move it.  exercise_stay_healthy
  3. Use your brain. Sadly, too few people do this. It is so much more convenient to just parrot everyone else’s words and watch reality television shows. But – oh! The amazing things we can do if we just put our minds to it. Play chess, play Scrabble (against me, if you dare), read some challenging literature, take a class, learn a new language. Studies show that regularly exercising our brains really can work to protect us against some of the diseases of aging, such as dementia or Alzheimer’s. Think about it.
  4. Stop smoking, drink less. Haven’t you heard this advice a million times already? If not, well, memory loss is one of the first signs of Alzheimer’s.
  5. Say yes to Omega-3 and no to saturated fats.
  6. I am a huge proponent of sleep. At least 7-8 hours per night for grownups, and more for kids. Not just sleep, but good sleep. Try shifting your routine to wind down an hour before getting shut-eye. Read a book, meditate, listen to calming music, enjoy a glass of wine, have sex if that’s your thing. Do whatever helps you to have a peaceful, restorative sleep.
  7. Be connected. Having close relationships with friends or family is correlated not only with longer life, but happier life, too.

 

Hmm…I still fall pretty short on that last one. Maybe that means I won’t live as long as my ancestors. On the other hand, I do have three children…

forever young infinity