Post-Thanksgiving High

Hi! It's the Saturday after Thanksgiving, and I gotta say I feel a little heavier than I did a couple days ago. Of course I have eaten more than usual the past couple of days, but I didn't go crazy. Getting plenty of exercise this week really helped me stay on track and continue feeling great, regardless of how I ate.

On Sunday, I ran a 10K. Monday was a rest day. Tuesday I ran about 2 quick miles, including some hill repeats. Wednesday, I "rested," while trying to finish my work and do stuff with the girls and get ready for Thanksgiving. Thursday, we ran/walked a 5K as a family, and Friday I rested again.

Today, I was planning on sleeping in (Bill has to be at work at 6am on Saturdays so he usually gets up and walks the dogs and feeds everyone and lets me and the girls keep sleeping). But since I went to bed at 8:45pm last night, I found myself wide awake at 5am. I decided to get up and see Bill off and be as productive as possible, which included getting dressed in my running clothes rather than leaving my jammies on.

At 6:30, after I had emailed and face booked, I decided I should get my run in before the girls woke up. I just threw on my shoes and headed out the door. It was very cold and still dark, and my dog-walking neighbor looked at me like I was crazy. The first mile was rough--I was cold and stiff and couldn't remember why in the world running seemed like a good idea. But as I warmed up, my legs started to feel stronger and I started to feel happier and I remembered how great running makes me feel. By the end, I felt fantastic. I love feeling my strong heartbeat as I cool down, and I always get a kick out of the plumes of steam coming off all my exposed skin in the cold air. When I was finished, I came in and stretched and did some yoga and cuddled with my cats.

I read a quote yesterday that said something like: "The feeling you get from running is way better than the feeling you get from sitting on the sofa wishing you were running."  It is such a huge challenge to get yourself out there and get started. Especially in the wintertime, it is so tempting to just stay inside and stay cozy. But when you force yourself to get up and get going, that's when you really start living. There's just no other feeling like it--you feel good about yourself, you feel a little self-righteous, you feel in control, you feel strong and healthy and capable.

I have had several people come up to me, especially recently, and tell me they plan to start running sometime soon. After they finish something, or when the weather warms up, or after they buy a new pair of shoes, or after they lose a few pounds. I totally commend anyone who is inspired to make healthy changes in their life. But I want to say this one thing about running: it is never going to be the perfect time to get started. All the factors in your busy life are never going to align to make it easy to start running.

You will always have a hundred really good reasons why today isn't the best day--you're stiff, you have too much to do, you should really vacuum instead of exercising, you drank too much last night, you're a little dehydrated, it's too cold outside, you need new shoes, etc. The only thing you can do is just start. Ignore all those little excuses your mind is teasing you with. Act like running is part of your daily routine--you don't have to talk yourself into taking a shower or brushing your teeth or feeding the dog, because those things aren't optional. Don't let exercise be optional, either. Sometimes, the only motivation I have to get out there is a simple as, "Today is a running day."

It does help to have a schedule, so maybe a good first step for you is planning what days you will exercise, and writing it on your calendar. I always have a plan in my head of what exercise I'm doing each week, and I try not to let more than one day go by without exercise. Even if it's just walking the girls to school...that's part of my plan. I have a couple of basic guidelines, like "run at least 3 times this week" or "do two long walks this week."

I have never followed a formal training program for an upcoming race. This year, I decided I was going to improve my time for the Iron Girl Half Marathon in Columbia in April. I will be starting a formal novice training program with a group of my girlfriends in late December. I am so excited to have a program to follow and a group of people to support (and be supported by!). Running is such a great way to stay healthy and stay social and boost your self-confidence.

Good luck with whatever exercise program you follow, and please get in touch with me if you want to be part of my training group for the Iron Girl Half Marathon!

Have a wonderful weekend!

I Must Be Crazy

That's the second time I've said that [publicly] this week. The first time was when I was at the animal shelter adopting my new adorable dog, Felicia. Let's pause for a moment to remark on how cute she is:

The second time I called myself crazy this week was about 7 pm on Saturday night, when I was having waves of dread regarding the race I was signed up to run on Sunday morning. There has never been a time...not once...that I haven't completely regretted signing up for a race. The dread usually starts to build a couple weeks beforehand, when I look at my calendar and sadly remember I can't plan anything fun for the Saturday night before the big day. Then it reaches a climax the night before, when I am suddenly overwhelmed with an urge to go clubbing or stay up all night watching movies, or a million other things that I never normally want to do.

This particular race, the Turkey Chase, is a 10K organized by local people with whom I am friendly. Last year was the inaugural year, and I was registered to run. I woke up sick the morning of the race and decided to stay in bed, which I bitterly regretted for a long time afterward. I was determined not to miss it this year, so I forced myself to go to bed early and set the alarm for 5:30 a.m., and power through.

I woke up feeling great on Sunday morning. Really unusually good..full of energy, and in a good mood. I actually surprised myself. I relaxed and stretched and cuddled with my dogs and chatted with Bill (while lovingly encouraging him to get off the sofa and get ready to go--he has a tendency to wait until it's 10 minutes before we need to leave and then try to go to the bathroom, brush his teeth, get dressed, walk the dogs, prepare a bottle of water, etc...I guess he feels like he works best under pressure).

As you may recall, yesterday was the coldest day ever anywhere in the history of the universe. Ok, I may be exaggerating, but it sure felt that way when I was standing outside waiting for the race to start. I just decided to make it fun, and do my best, and keep a smile on my face. Both my sister and my hubby were volunteering as course marshals, so I felt really supported and safe and happy.

I took it slow and steady and just remembered to enjoy myself. Once I warmed up, I could appreciate how beautiful and sunny it was, and there was a nice, jovial atmosphere in the crowd as we all tried not to succumb to hypothermia.

I really had one of the best runs of my life. It wasn't particularly fast (4 minutes faster than the Clyde's 10K I ran in the spring), but I was happy and felt great the entire time! And, as always happens after I finish a race, I was so thrilled to have done it! It is such a huge confidence boost and I feel so happy and proud and motivated for days afterward.

Running is a huge psychological paradox...at least for me. I loathe it and dread it, but then I love it and can't wait to do it again. Running organized races is such a great place to receive support, and be supportive of others. There are always a million people who are way, way faster than you, and many who are far slower, also. It's a good reminder of where you stand, and where you want to go.

It's easy in this cold weather to become a little bit of a couch potato. I certainly have that tendency myself. But being forced to get out there in less-than-ideal conditions and do something awesome is an great way to keep yourself on track.

Have a great Thanksgiving week!!

What Does Your Inner Child Eat?

Everyone grew up with certain messages about eating. Some families had three regular meals each day at specific times, some families grabbed something on the go when they had time, and others grazed all day on leftovers. So many factors go into a family's eating habits: whether there is someone at home with the time to prepare thoughtful meals, whether there is enough money to buy quality food, whether there is enough education about nutrition to plan what they are going to eat, etc.

As you got older, you may have realized that the patterns you learned as a child stick with you today. For example, my models for eating oscillated between times of figurative "famine" (parents working, haven't been grocery shopping in a while, not much around the house), and times of literal "feast" (going out to dinner, McDonald's for breakfast, making cookies after dinner, etc). Those patterns stuck with me as an adult, and I have had to work hard to develop some healthy habits and break free from those  cycles--particularly the "feast" part.

I clearly remember the joy and happiness and freedom associated with times of "feast" (particularly when we were with our dad). Since we were only with him two nights a week, he lovingly indulged us in whatever we wanted--it was like a mini-vacation for all of us. I can vividly remember the restaurants we went to, and how good the cheeseburgers tasted, and the anticipation of waiting for the chocolate chip cookies to finish cooking. Those are very clear memories tied with very strong emotions--pretty powerful to overcome when I was trying to develop healthier eating patterns.

Of course I am still susceptible to the power of those messages I received as a child. When I am tired or lonely or bored, my heart still tells me that overindulging in food will make me feel better...even though my brain is trying to convince me otherwise. It's hard to break free from the incredible influence of those emotional associations.

The first step in moving toward a new framework for eating is acknowledging the history and events that influence the way you eat. Once I started realizing these powerful ties between food cravings and emotional needs, I could slowly start to deconstruct them. I can replace overindulgence with things that genuinely comfort me (self-improvement, time with loved ones, self-respect, improving my home environment, reading, etc).

Suddenly I crave meaningful things, rather than self-destructive things that only provide a temporary and superficial comfort.

There is an enormous freedom in not being subject to mindless cravings. It does take a little extra planning (for example, I really need to be thoughtful at the end of a long day when I am tired and stressed and in need of comfort), but it is definitely possible to start new habits. Some of my successful strategies include:

1) carefully planning meals (so I don't have to be creative or responsible when I am feeling emotionally weak)

2) taking some time to decompress and focus on my inner self before I eat

3) moving on to something else after I am finished eating (i.e. not continuing to sit in front of the TV and snack after a meal is over)

4) doing something that really nourishes me (such as reading, or yoga, or writing a blog post)

Part of the process of becoming an adult is to recognize and acknowledge the patterns you were raised with, but also realize that they are not your destiny. We are all constantly evolving, and it is possible to create a new reality for yourself at any given moment. Develop your own action steps to move toward healthier eating patterns. The desire isn't enough--you need a plan.

Happy Monday!

Holiday Survival Guide

If you're anything like me, the upcoming holidays strike equal parts fear and anticipation into your heart. I am happily anticipating the time with friends and family, the time off work, and of course the delicious food. I am fearing the bloat and lethargy from overeating, and kicking off a long-term no-holds-barred eating extravaganza that won't end until I wake up dazed and confused on New Year's Day, wondering where the extra 20 pounds came from.

Sound familiar??

In the past, I've had an all-or-nothing attitude about this issue--either I am going to enjoy the holidays, eat whatever I want, and kick health and wellness to the curb for a couple of months, OR I am going to muster all my willpower and pick over the carefully prepared food and field a thousand questions from my family about why I am not eating anything, and be generally miserable.

This year, I vow to plot a new course for myself, and I invite you to join me!

I will model this new course on my favorite and most practical concept of moderation. I have actually accomplished this a couple times in past years, and I still remember those times as the happiest holiday experiences I have ever had. I didn't have the stress of knowing I was packing on the pounds, I had tons of energy, and I felt happy and in control.

How shall we do it?? It will take a little extra thought, and a small amount of effort, but the difference in the way you feel will be well worth it!

1. Make indulgences matter. Don't mindlessly stuff your face with the crappy caramels your aunt Edna has out on the coffee table, or the mediocre boxed cheese danish your mom is serving for brunch before the real meal. Save your calories for the main event, and really enjoy the food your family (or you) took so long to prepare!

2. Eat carefully for other, less important meals. Make a point to have a really light and healthy breakfast before you head off to see your family, and get your day started off on the right foot. The night before, have a light dinner packed with vegetables to get your system cleaned out and ready to handle the big meal the next day. You will enjoy the experience so much more if you aren't miserable with feeling overstuffed.

3. Keep exercising! Your digestive system works best, and you burn the most calories, when you maintain a regular exercise program. Don't forget to go for a walk or run the morning of the big day, so you are prepped for some extra calories. There are several local runs and races on Thanksgiving morning (and the weekend before Thanksgiving) to get you motivated.

4. Choose your food wisely. Take a step back and really study your choices before filling your plate. You don't have to take everything, and you should avoid things that aren't delicious and just fill you up with empty calories. Although there are dinner rolls and butter being offered, remember those are pointless and you can have them anytime. Focus on the really special things that you love and only have once or twice a year.

5. Remember your veggies. One of the great things about holiday meals is that there is usually a great variety of vegetables being offered. Squash, green beans, pumpkin, cranberries--ok, most of these are technically fruits, but you get the point. Maybe try making your servings of stuffing and gravy a little smaller, and increase your veggie portions.

Good luck, and Happy Thanksgiving!!

Hot & Heavy vs. Light & Juicy

Have you ever noticed your eating patterns and cravings change as the weather gets colder? During the summer, I have no problem eating salads and fruit and fresh things, but when it gets cold I want soups and stews and heavier cooked foods.

Don't worry! It's normal! Our bodies are naturally responding to the change in temperature by helping us store fuel for the cold months (when food might not be as plentiful)--kinda like squirrels and bears and a million other animals that naturally prepare for cold weather. I like the reminder that despite how removed we are from our hunter/gatherer ancestry, we are still connected to the natural rhythms of our environment.

How Do You Survive Winter Without Gaining Tons of Weight?

The combination of our natural cravings for heavier food, the holidays, and fewer outdoor activities means it's quite easy to pack on the pounds during the colder months. What to do? 

1. Maintain an exercise routine. It might not be the same as what you do during the warmer weather, but there are still plenty of options to stay active in the winter. Here are some ideas:

-get bundled up and walk outside (you naturally burn more calories as your body works to stay warm--bonus!!)
-join a gym and use the indoor exercise equipment
-get involved in a weekly exercise class that you enjoy
-spend a couple bucks on a workout DVD that you can watch at home
-do 20 minutes of jumping jacks, sit-ups, leg extensions, etc, each morning and evening at home
-schedule a regular walk or run with a friend, and take advantage of the less crowded parks and pathways
-go hiking: Maryland has many beautiful state parks, and the snakes and ticks are less prevalent now

2. Enjoy winter produce. The farmer's markets are still open for a couple more weeks, and they are jam packed with winter squashes (butternut, acorn, spaghetti), zucchini, kale and other greens, peppers, green beans, apples, pears, broccoli and cauliflower, potatoes, leeks, and onions. Try out some new recipes that call for roasting the vegetables or incorporating them into soups and stews.

I made a chili yesterday that was rich and delicious, but light on calories and fat. Rich foods don't necessarily have to be fattening. (See recipe below)

3. Learn to bake healthful things. I love to make muffins for my family, and I've found some fantastic recipes that are high in fiber and low calorie. Try incorporating mashed fruits like apples, pears, and bananas which will add moisture and sweetness without lots of sugar and fat. You can also use oats as a binder to replace some of the flour. I have found that whole wheat flour makes a delicious, hearty muffin that's perfect for breakfast or an afternoon snack.


YUMMY CHILI RECIPE:

1 pound ground chicken breast
1 jalapeno, minced
1 yellow bell pepper, diced
1 cubanelle pepper, diced
1 onion, diced
2-3 cloves garlic, minced
1 can organic black beans, drained and rinsed
1 can organic dark kidney beans, drained and rinsed
1 large can petite diced tomatoes in sauce (I like the Cento brand)
3-4 tablespoons of chili powder
1 teaspoon crushed red pepper flakes
Salt, pepper
2 tablespoons turbinado sugar
1 tablespoon chicken base
2 tablespoons of tomato paste
2 cups of water

Directions: Brown the chicken in a pan with a couple tablespoons of olive oil (you need sufficient oil because the chicken is very lean). Throw it in the crock pot. In the same pan, cook the chopped onions, peppers, and garlic in for a few minutes in a little oil (don't let the garlic burn--it gets super bitter). Throw those in the crock pot. Throw the rest of the ingredients in the crock pot, stir, and cook on "High" for about 20 minutes. Reduce to "Low," stir, put the lid on, and ignore for 4 hours. Check for taste and consistency. If too watery, remove lid and allow to continue cooking for another hour or so until some of the liquid evaporates. Invite your favorite chili lover over, and enjoy! I usually serve over pasta.

I Thought You'd Be Thinner...

Have you ever gone to a professional who is supposed to be helping you with some aspect of your life, and found yourself silently critiquing them? For example, a dermatologist with bad skin, or a spinning instructor who's obese, or a marriage counselor who clearly has relationship issues...

Like that doctor in Forest Gump...the one who's fat and smoking during the exam...you automatically question their authority, don't you? Or find yourself thinking things like, "Why should I listen to you? You clearly don't know how to be [healthy/thin/happy]."

I find myself struggling with that awareness about myself: why would people want to take health advice from someone who is still struggling with her weight and health? AND, why aren't I healthy and thin yet?

There are a thousand different factors that determine a person's health and body mass. Family history, genetics, the culture you were raised in, the food choices available to you, where you live, your natural appetite, your metabolism rate, your body type, your knowledge about health, and your fragility.

All my life, I've been comparing myself to other people. Especially since my best friend weighed about 90 pounds all throughout high school and never seemed to crave all the unhealthy things I craved. I was constantly wondering why I should struggle with my weight, and feel sick all the time, and have back problems, and gallbladder disease, and be constantly starving, and she and so many other people just seemed to be able to stay thin and eat normally and not have chronic pain.

Listen To, and Respect, Your Body

I always thought I was cursed, fragile, unlucky.  Then, I suddenly realized how lucky I was to be so in tune with my body's needs. When I ate crappy food, I felt like crap.  When I didn't exercise, I felt awful. When I didn't drink enough water, my body let me know in a hundred different ways. I slowly got the message that I didn't have to wonder how to be healthy, like so many people probably did. My body was giving me all the answers--all I had to do was listen. It was like having a treasure map handed to you--naturally you will encounter obstacles along the way, but you have a very clear idea of the course you need to follow.

Those people who could eat anything and feel fine, or don't need to exercise to stay thin, aren't necessarily healthy. They just don't have as sensitive a bio-feedback response as I do.  They could probably eat cheeseburgers and milkshakes every day of their lives and feel fine, but still drop dead of a heart attack at age 50. How lucky am I that my body won't let me do that!

Health is not a destination...it's a journey. You don't arrive at health one day, wipe your brow, and declare success. Health is a process of learning more about yourself, and doing the best you can to support your body, and finding happiness. Health is a means to an end...the "end" being enjoying the best life possible. Health is also always evolving...what is healthy for you at age 20 is certainly not going to be the same as when you're 70...so you have to keep learning, and keep listening, and keep trying.

For me, health means having a passion to feel better, trying different ways to nourish myself the best way possible, and being happy.  Somewhere along the way, I hope to overcome my sugar addiction and permanently get control over what I put in my mouth at night, and get to my "ideal weight," whatever that means.  But for now, I'm feeling pretty darn good about myself.

I'm not perfect, but I'm honest, and I'm trying.

And if anyone questions my authority on health because I'm not super thin or in perfect health, I guess my best response would be that I eat better and exercise more than 90% of the people I know, and this is the body I was given, and I'm learning to love it and support it, and I'm on the same journey as everyone else.

T-G-I-a beautiful, sunny-F!

Love, Teddey

My Evil Weekend

So, here's what happened.

I'm always preaching about moderation, right? Find a program you can stick with for the long-term, diets fail because they are too restrictive, enjoy the things you love in moderation...sound familiar??

I totally got sucked into the extreme diet mentality after reading that book I wrote about a while ago: Eat to Live.  I committed to six weeks of vegan, low fat, mainly vegetarian eating. And you know what happened? I didn't stick with it! And do you know why?? Because it was too restrictive! I was really hungry and didn't feel satisfied at all. I also felt a little sad...like some of the joy was being sucked out of my life.

So, in response to that, I completely rebelled. I went into binge mode over the Halloween weekend. The more candy the better, and don't forget the chocolate chip cookies and cupcakes! I would like to say I enjoyed myself, but I really didn't--I felt guilty and out of control and a little panicked about what was going on with me mentally.

So, when two people asked me on two consecutive days why I hadn't written a blog since last Wednesday, I finally started to calm down and really think about what was going on. I didn't have anything to write about because I felt like I had failed, and I felt guilty, and I felt tired and uninspired from eating too much sugar. But I finally managed to make the connection between the Eat to Live "failure" and my weekend of debauchery, and consequently my lack of energy around this blog.

So, I learned a great lesson...again. And I had a very concrete, recognizable experience of "proving" one of the philosophies that I feel strongly about: don't be so extreme! It only leads to yo-yo dieting and swinging of the proverbial commitment pendulum, from super rigid to way-too-relaxed (read: out of control).

I like the idea of my body as a laboratory--trying out the things I'm learning about and seeing what happens. So far, my biggest successes involve EATING MORE VEGETABLES and less animal protein and dairy. I also really need to control my sugar intake (see: "I'm An Addict").

None of this is rocket science, but when our emotions get involved, things get complicated. Bottom line: keep it simple, do your best, and use your common sense. Oh, and learn from other people's mistakes...