Sugar-Free February

I read another woman's blog this morning about a program in Australia called FebFast where you agree to give up one thing (alcohol, caffeine, technology, sugar...) for the month of February, and simultaneously fundraise for youth addiction programs.

I wish I could describe the fear I felt at the thought of giving up sugar for one month. I guess that's the sign of a true addict. I know sugar is the thing that makes me feel the absolute worst in my life, and it's also the thing I feel I have the least control over.

So I'm jumping in with both feet. I feel I need to follow through with this goal in order to restore my confidence in myself, and also kick-start some weight loss I'd like to accomplish before running season. If things go well, I may even get my kids in on the action (occasional after-dinner sweet treats have become a daily routine, unfortunately).

There's something about writing this down and knowing that people are going to be reading it (and quietly judging me if I fail ;-) that makes it a lot more serious. Maybe someone out there will be inspired to give up something they feel enslaved to also.

Best of luck, friends!

T

Be a Badass

While I was running this morning, I got to thinking about the history of women in running. Did you know that just 53 years ago, in 1961, the Amateur Athletic Union banned women from participating in all U.S. road races? This was in an era when women were expected to be feminine, calm, weak, slender, and submissive. Women were strongly discouraged from strenuous activity, being told that exercise and running would give them masculine physiques and cause reproductive problems (did you know running can make your uterus fall out?!). The longest sanctioned race available to women was 1.5 miles.

Can you imagine, in this day and age, being told you aren't allowed to do something because you are a woman? Luckily, most of us grew up knowing we could do anything we wanted, and we probably take that for granted most of the time. Of course we still face challenges in certain areas of life as a result of being women -- I changed my college major from Geography to Sociology because I felt so unwelcome in the football-player-dominated Geography Department -- but we know that we would never be actually prohibited from doing something we wanted to do.

Women who tried to enter marathons back in those days were actually told that women were  incapable of running such long distances. They had doctors backing them up with medical advice that distance running was detrimental to the health of women. Women who just wanted to run and participate in prestigious events like the Boston Marathon were politely, or impolitely, told they were not welcome.

Enter the badass. Roberta ("Bobbi") Gibb loved running and ran up to 40 miles per day in her normal life. When she attempted to register for the Boston Marathon, she was rejected. Instead of accepting that fate, she hid in some bushes at the start line in 1966 and ran the entire course unofficially, finishing in the top 1/3 of the field. Then she returned and ran again in 1967, where she was one of two women to finish (she finished an hour ahead of the other woman, Kathrine Switzer). In 1968, there were 5 women. In 1972, the race organizers finally created a women's division. For the 100th anniversary of the Boston Marathon in 1996, she was given three gold medals for winning the yet-to-be sanctioned women's division in 1966, 1967, and 1968, and her name was inscribed on the Marathon Memorial in Copley Square, along with all the other winners.

Kathrine Switzer got a race bib in 1967 by registering under the name KV Switzer. She lined up at the start with all the other runners, and started the race. When the race manager, Jock Semple, saw her running, he became enraged and actually assaulted her, trying to tear her race bib off. Her boyfriend came to the rescue and pushed Semple off the course. (Semple has since said he was fine with women running the course, but was angry because he felt he had been tricked by her.) Switzer became quite famous as the first woman to finish the Boston Marathon, but Roberta Gibb was actually the first a year earlier.

Regardless of the details, these two women were badasses. I can't even imagine the fear and uncertainty they faced when doing something so outrageous in that sexist climate. They faced being unwelcome, shouldered-out of the race, physically harmed, and even arrested. But they loved running, and felt it was unfair that they had to do it alone or in secret or just for "fun."

Running is so hard. It is a huge physical challenge. And these women had to not only prepare for the race physically, but also muster the courage to face these huge obstacles. When I'm at home preparing to go out and run, debating about how far I'll go, kind of feeling sad and dreading this really hard thing I'm about to do, I am going to remember these two women and the enormous challenges they faced, and overcame, just so they could run.

Why do I run? Because I can.

Resolution Time!

Even if you swear you're not going to make a New Year's Resolution this year, you know you have that secret little inkling of something you'd like to change about yourself or your life. But you also know the statistics of how frequently NY resolutions fail, and how gyms are full for January and February, but empty again by March.

We all start the New Year with hope and anticipation and excitement, but it quickly fades. Why? Why can't we set out to do something to improve our lives, and follow through with certainty?

I believe it's because we focus too much on the end result, and not enough on the process of what it will take to get there. Take a common resolution to lose weight: I want to lose 50 pounds this year. This is certainly an attainable goal, and a year is a reasonable amount of time in which to do it. But how will I get there? I won't wake up every morning and say, "I'm going to lose 50 pounds today!" There needs to be a process in place...a system...that I can follow on a daily basis to achieve my goal.

It would make much more sense to have the resolution be: I will exercise 4 times per week, eat a salad for lunch every day, stop eating dessert, and stop eating after 7pm. That is a tangible, recordable, easy to follow system that will almost certainly lead to the desired result.

What about quitting smoking? You're certainly not going to wake up one day and quit smoking--if that was as easy as it sounds, no one would smoke anymore. You need a process that will result in success. Something like smoking one less cigarette per day, until you aren't smoking at all.

I believe we are also far too ambitious with our goals. We suddenly think we have to ability to make enormous changes to our lives, and can't understand why we lose our motivation. My advice is to only commit to changes that you can maintain for the rest of your life. If you can't imagine eating salad for lunch every day for the rest of your life, don't make that one of your changes--instead, commit to incorporating vegetables into every meal, or eating salad for lunch at least 3 times per week.  The changes you make should be long term and sustainable, rather than short term and dramatic.

There is rarely a time that you will be "finished" and can return to your old habits. Think of the self-improvement process as a lifelong journey that you can enjoy. It is much better to take 3 years to lose the 50 pounds, but keep it off for the rest of your life through long-term lifestyle changes, than to lose the 50 pounds in 3 months, but gain it right back again when you can't maintain the extreme changes you had to make in order to do it.

Most importantly, don't become jaded and bitter about past failures. Previous results are not an indicator of future success. Think of your unsuccessful attempts to improve yourself as practice, and remember that you know so much more about yourself now than you did when you started. You need to be your own biggest cheerleader, and constantly tell yourself that you are capable of change and deserve to be as happy as possible.

Good luck, and Happy New Year!

LOVE

There was an article circulating on facebook yesterday about women who try to avoid being photographed for fear of looking too fat in the pictures. I'm sure we can all relate to that feeling you get when someone aims a camera at you--chin up, stomach in, tilt head down, lean forward, etc...whatever you feel will make you look thinner in the photo. I know some women who are so sensitive about this that they literally will not allow their picture to be taken, and yell or cover their face like children when cameras come out.

I think it's important to respect people's personal wishes about things like pictures, but it got me thinking about where this fear comes from. We woman are obsessed with our bodies, and rightfully so. We are raised in a weight-obsessed, over-sexualized culture where women's bodies are scrutinized and objectified and glorified to the point where each woman's mind, soul, heart, and spirit are almost insignificant in comparison with her body.

My experience growing up revolved primarily around my appearance and my weight. It felt like everyone around me was obsessed with it. For a long time, I really thought it was all that mattered about me. It seems so simple and obvious, but it took me many years to realize I am worthy of love and respect, and people WILL love and respect me, regardless of how much I weigh or what shape my body is.

I was in the hospital for a week right before my 18th birthday getting my gallbladder removed. I had actually been suffering with undiagnosed gallbladder disease for several years (my own fault--I just never went to the doctor) before it reached a climax right after I left for college and became life-threatening. I was so sick, and in so much pain, and so sad to be spending my birthday in the hospital. I couldn't eat anything, and I was miserable. The majority of the people who called to check on me during that experience had the following words of encouragement: "At least you'll lose some weight." I remember being so frustrated and disgusted that everyone would still be so focused on my weight when I was so, so sick. I actually even wrote an angry letter to my entire family afterward, which went something like, "I don't care! I don't care how much I weigh! And you shouldn't either! It is not the most important thing about me!"

I feel like that experience was really a paradigm shift for me. I probably could have handled it a little more tactfully, but the act of standing up for myself and rejecting the status quo was huge! It was the first step in a journey of learning to love myself, after being taught to hate myself.

But back to the picture issue. It is really about loving yourself. Everyone can see you. We all know what your body looks like...and we still love you. Not wanting to be photographed is about you not loving yourself. We are so focused on our own flaws that we can't see our beauty.

An amazing thing happened last night as I was getting ready for bed. I was in my room getting undressed, and I happened to be standing at a place in front of the mirror where almost my entire body was blocked by the TV, so all I could see in my reflection was my shoulders and my face. I just happened to catch a glimpse of myself, and I actually did a double take. I am beautiful! I loved the way my shoulders looked, and my face and hair were just gorgeous. It made me realize, painfully, that all I focus on when I look in the mirror are my flaws. I am so worried about whether I look fat around my midsection that I never stop and notice everything else about me. I went to bed with a huge smile on my face, because it really feels good to love yourself!

We are so conditioned to be self-deprecating and critical that it feels unnatural to compliment ourselves. When is the last time you said to a girlfriend, "I look awesome today!" rather than "I look fat in these jeans," or "My hair is a mess." Sometimes, when the girls are around, I look in the mirror and exclaim, "Man, I'm good looking!" just to get them to giggle. But from now on, I'm really going to mean it.

Moods and Foods

I know it may be hard to believe, but I wasn't always this cheerful and loving.

There was a [long] period of time in my life when I was grumpy, moody, unhealthy, and had a terrible temper. I can remember feeling that flash of anger or annoyance at something, and bracing myself for what was to come--I felt that I had no control over it. And everyone in my family, including my pets, suffered.

Fast forward to today--I can't remember the last time I was really angry or lost my temper. I feel totally in control of how I let myself react to negative things in my life. When my boss says something that really pushes my buttons, I have no problem just taking a deep breath and going in the other room until the unpleasant conversation is over. Or when a certain dog with the initials of Rocky Hicks gets into the litter pan for the third day in a row, right after I've finished vacuuming, I can just sigh and clean it up.

I didn't even really realize the change had happened until I was recently telling someone a story about something that happened several years ago and I could remember so vividly the anger I felt back then, and it was so foreign to me now. It made me wonder what the difference is between now and then. I didn't go to therapy or do any serious soul-searching on this issue--it just sort of faded away.

Of course being in a happy marriage and having the two greatest kids in the world help a lot, but I think the biggest difference is in the way I eat and exercise. Back then, in the "angry years," I was morbidly obese (that was an actual medical diagnosis--I'm not just being dramatic), and I ate very badly. There was virtually nothing raw or natural in my diet. I subsisted on fast food, meat, highly refined carbs, and loads of sugar. I always had a stomach ache, my back always hurt (sometimes to the point where I couldn't stand up), and I felt awful pretty much all the time.

The things you ingest into your body dictate your mood, to a large degree. Some people are more sensitive to this phenomenon than others, but it is definitely a fact. Meat, especially red meat, is thought to promote aggression. Sugar and refined carbohydrates create enormous blood sugar swings that bring the emotional highs and lows with which we are all familiar.

Find foods that keep you even keeled. Personally, I feel amazing when I eat vegetables and protein and avoid refined carbs. I feel steady and calm and happy. Fish, in particular, makes me feel incredible, especially when combined with raw greens. Once you start noticing how foods affect your mood, you will want to eat healthier. It only takes a little extra effort to pay attention to what will make you feel good, and it's so much easier to make better decisions to support yourself. And an important detail is to make decisions based on what makes YOU feel good. Trying to follow a diet that someone else created is not necessarily going to help you be healthier, because we are all so different. Listen to your body.

Exercise & Depression

I am convinced that exercise is a largely untapped resource in treating depression. We all know that scientists have discovered the actual chemicals that are released in your brain during exercise that literally make you feel happier. But getting healthy and stronger is also a huge self-confidence boost. Getting your blood fully oxygenated gives you more energy, helps you think more clearly, and improves pretty much every aspect of your physiology. No one ever finishes a great workout and feels unhappy. And a bonus is that when you are exercising regularly, you are naturally motivated to eat better.

Have a great, happy day!

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.