In The Loop

Sitting in front of the laptop screen I felt as though I were leafing through a travel brochure. Where should I go? What would this place look like? Would there be unpleasant surprises when I got there? I wasn’t flying off on any sort of adventure or planning a trip to an exotic destination, though. The trip I was contemplating was much closer to home and would begin on my own doorstep. As I looked over the map of our city I was plotting the route I would take for a three-mile walk.

The truth is, I am a shameless homebody. I love nothing more than a nice comfortable spot on the couch nestled into a book sipping hot fragrant tea. My domestic life makes me happy and I would rather spend an hour folding laundry or washing windows than doing any form of outdoor activity. But the evidence of my leisure was gathering around my waistline so I knew that something needed to be done. I was never in fantastic shape but I did remember weighing less when I spent at least a half hour walking briskly every day. I knew I needed to duplicate this to some degree. My motivation was simple: lose weight. But since then it has become so much more than that.

After I mapped the course I determined that the best time to walk would be in the mornings after dropping off our second grader at school. So, with the boys tucked into the jogging stroller that Alisha graciously loaned me we were off. It felt daring and wonderful to walk along a busy road with semi-trucks and other cars zooming past us but the boys were more than thrilled with the rush of wind and roar of motors. Things quieted down some when we turned into a residential street with neatly mowed lawns and lovely landscaping. I talked to the boys about the tallest trees and the birds. We listened to the sounds of the birds and heard a rooster crowing. Then came another test as we had to cross a busy highway to continue our route home. By this time the boys were a little confused and asked if we could go back. The funny thing about walking that far is that, eventually, it takes longer to go back than to keep going. I know there’s a good spiritual analogy in that one! We walked past grumpy watch dogs, a horse grazing, and sheep. This was a treat for us all as it made the walk more enjoyable. With the lavender hued silhouette of the mountains ahead of us we were nearly home. And reaching our front door once again felt welcoming and deserved.

Since then I have taken the loop with my “personal trainer” aka Hubby, my school girl, and my college student. She has since reported that her feet hurt, she had a ravenous appetite, but she felt energized. It gave us time to talk and set the tone for our day. The loop has become a part of my daily life and I miss it when I don’t go. Mornings are definitely best since it’s much harder to get motivated when chores and other household tasks are screaming for attention.

God has shown me amazing things during the 50 minutes or less that it takes to walk the loop. I have been blessed, chastened, and encouraged by the time I spend in conversation with Him and with my kids. The setting is perfect and the company is the best. And the couch, books, and tea will still be at home when I get back.

Glory

Break Time

While running on the treadmill, yesterday, my knees started screaming almost audibly. I really think a microphone could have picked up words that I won't post here. In short, they were done with the abuse. I'm not sure if it's my running method or what but I've only noticed slight discomfort recently but not all out pain. But when the body sends signals that it's not cool with what's happening then it's defintely time for a change.

So today that is what it must be. I may try to go for a long walk with the boys, later, but running is definitely out until tomorrow. Treating an injury - that's what the running worlds calls it - means rest, ice, compression, and elevation, otherwise known as the R.I.C.E. treatment. some injuries require further treatement and examination by a medical doctor but starting with a simple R.I.C.E. treatment can help get the injury under control so recovery time can be shortened.

The basic R.I.C.E. treatment is as follows:

1. Rest is often the easiest and most effective treatment for common running injuries. Take a couple of days off from running -- it may be all you need to heal your injury.

2. Ice the trouble spot with an ice pack or a bag of frozen veggies for 20 minutes, every 4 to 6 hours. Try to ice the affected area as soon as possible once you feel pain, and immediately after a run if you are running with an injury. Heat should only be applied to an injury after the inflammation is gone, usually after about 72 hours. If your swelling has gone down significantly, but there's still some inflammation, try alternating heat and ice after a few days of ice-only treatment.

3. Compression limits swelling and can provide minor pain relief. You can wrap the affected area with an Ace bandage, but don't make it too tight. If you feel throbbing or excessive pressure, loosen the bandage.

4. Elevate the injured body part -- try to get it higher than your heart, if possible. In most cases, you can do this by lying down and propping the injury up on pillows.

The biggest "pain" may be having to rest or exercise differently for the next day or so. But it's important to prevent further injury and allow time enough for healing. In the meantime, I'm going to take it easy on my food intake and simply let my body take a break.

Glory

Friends for The Journey

"Two people are better off than one, for they can help each other succeed. If one person falls, the other can reach out and help. But someone who falls alone is in real trouble." ~ Ecclesiastes 4:9, 10

Besides the Lord Jesus Christ, I am so grateful for the friendship and encouragement I have with several women who have inspired and blessed me throughout my life. Truly, I could not do any hard thing alone and without their prayers and support. As I continue this path toward health and fitness I am reminded nearly every day how blessed I am to be surrounded by dear friends who not only understand where I have been and the struggles I currently face, but are emerging from the other side with real joy and success in their achievements. And, as I would expect from these particular ladies, they give all the glory and praise to God for His hand in at all!

So, this is my "Thank You" card to Alisha and Sara for their example and the sisterhood I am privileged to enjoy with them. You both amaze and bless my life!

Alisha before and after 40 lbs weight loss:
















Alisha after 58 lbs weight loss with her trainer, Julianna, and with our wonderful friend Sara:

















Alisha's wonderful supportive husband, Bodi:
















Working hard:
















I can't express how proud I am of these fantastic ladies, who are also devoted wives and mothers! It certainly empowers me to take advantage of the time and resources that God has given me and use them in the best way possible. Way to go, girls!!!

Glory

Fiber Facts and Weight Loss

Easter decadence and Mother's Day celebrations can wreak havoc on healthy diet and fitness changes. Yes, I have borne the brunt of chocolate bunnies and lovely brunches but all is not lost. After all, I did walk more than 4 miles, yesterday, and my clothes aren't terribly snug. But one uncomfortable issue that I am noticing is digestion related. I'm quite sure I am not alone, either.

No worries, though, because fiber is a fearless force that can help keep things moving AND if consumed in higher quantities can also reduce calorie absorption as well. It's not a miracle nutrient, though, and won't have the pounds dropping off as we speak. But there are definitely ways to take advantage of its benefits, as Fiber35 and other weight loss programs suggest. For a more moderate perspective The Hughston Foundation has some good and practical recommendations:

"The National Cancer Institute recommends a daily intake of 20 to 35 grams of fiber. However, most Americans only eat between 10 to 15 grams of fiber per day. A floating stool and easy passage indicates that your diet has enough fiber. Do not consume fiber until it causes many loose stools a day because important nutrients can be lost and vitamin deficiencies can occur.

Fiber is not the cure all for weight control. However, combined with a nutritious diet, fiber can help you lose weight. You should begin by adding fiber slowly to your diet to avoid bloating and gas. In addition, drink plenty of fluids. Eight glasses of liquid are recommended a day because fibrous foods draw water from the intestines. Eat a variety of high-fiber foods to receive the benefits from both the water-insoluble foods and the water-soluble foods, including raw vegetables and fruits with the skins. When possible, consume high-fiber carbohydrates such as an apple instead of low-fiber carbohydrates found in apple juice."

A list of high fiber low calorie foods is good to keep handy and even posted somewhere in or near the kitchen. That way when the urge to snack hits a healthy choice is visible and can be made without guilt. And I like guilt-free anything!

High Fiber Foods List

Fruits
Raspberries (1 cup) = 8 g
Apple (med) = 4.4 g
Pear = 5.5 g
Banana = 3.1 g
Orange = 3.1 g
Raisins (1 cup) = 8 g
Blueberries (1 cup) = 4 g

Whole Grains
Whole wheat bread (1 slice) = 2 g
Whole wheat pasta (1 cup) = 6.2 g
Barley (1 cup) = 6 g
Bran (1 cup) = 6.6 g
Oatmeal (1 cup) = 4 g
Brown rice (1 cup) = 3.5 g
Popcorn (3 cups air popped) = 3.5 g
Shredded wheat (1 cup) = 6 g

Legumes
Lentils (1 cup cooked) = 15.6 g
Split peas (1 cup) = 16.3 g
Lima beans (1 cup) = 13.2 g
Baked beans (1 cup) = 10.4 g
Black beans (1 cup) = 15 g
Hummus (1/4 cup) = 4 g of fiber

Vegetables
Artichoke (1 med) = 10.3 g
Peas (1 cup) = 8.8 g
Broccoli (1 cup) = 5.1 g
Brussels sprouts (1 cup) = 4.1 g
Sweet corn (1 cup) = 4 g
Turnip greens (1 cup) = 5 g
Potato (med) = 4 g of fiber
Carrots (1 cup) = 4 g
Acorn squash (1/2 cup) = 5 g

Glory

Milestone!

My friend Alisha and I both achieved a milestone, this week. We each ran 1 mile without stopping. Her best time, so far, is 10:45 minutes. I won't say how long it took me to run it but I will say it feels wonderful to have made it to this point, again. I say "again" because I have run a mile and beyond, before, but for some reason it has been harder to get back to this place. My "personal trainer" a.k.a husband reassures me that this is common to have dips in performance. Look at the world's best athletes and it's obvious that everyone has good days and bad days. But it has been a good week, overall, and I am aiming for a 2 mile no stops run. Can't wait until that happens! Until then, I plan to celebrate my personal milestone until I reach the next one.

Weight Watchers has some great ways to celebrate without putting pounds back on that you've worked so hard to shed. My personal favorite is the bubble bath idea. Ahhh, I can just feel it now...

Glory

It's THAT Time a.k.a The TMI Post

I am in the throes as I type this out and I am going to just say it honestly: I give up! Not seriously give up my healthy changes but I give up on stressing out over the numbers on the scale and the way my clothes fit, at least for now. Because the scale is a bully, sometimes, and the taunts hurt more at certain times during the monthly cycle. The bloated feeling doesn't help, either, and even clothes that fit just fine the day before feel overly snug and uncomfortable. Dare I even begin to talk about the cravings too?!

So, what's a F.A.T. lady like me going to do about this?! Well, let's just say I took a day off, which may not have been the best choice but it's what I did. I didn't have to, though, and studies have shown that uninterrupted exercise even during a monthly period can help with PMS symptoms like cramping, fatigue and depression and can even give you more energy. Of course! But since I really wasn't feeling up to my regular routine, with everything that's associated with having PMS, I could have toned down my workout, and even taken a brisk 30 minute walk. I will next month, or I may ramp it up even harder if I don't want to feel too lazy.

At LIVESTRONG, my new favorite health and fitness resource, I have found several articles dealing with this "delicate female issue". One very good one offers exercise tips that I plan to use during the remainder of this cycle and the next one. Until then, the best advice for myself is to be kind and gracious to my body and just do as much as I feel able to. Which, today, was even more than I expected! Yay for me!

Glory