Planes, trains, & automobiles

You have no idea how much I love this film (and that's a good thing because you probably be concerned, not so much for me but for my family).

We're heading to Austin for Thanksgiving. Here's hoping all goes smoothly. Happy Thanksgiving & safe travels to you if you're hitting the road or the hopefully friendly skies.

Update on new goals: Um, not so good. I have reduced time on line but haven't taken any steps toward the other goals. Baby steps.

~♥~

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new goals

I'm back from our trip to Boston and NYC to celebrate turning fifty. It was wonderful! I saw things I'd never seen before such as the very old cemeteries in Boston, Beacon Hill all dressed up for Halloween and New York! Incredible!

I've been thinking about this blog and what I should do with it. When I returned from our trip, I came down with the H1N1 flu. I had been expecting to jump back into my previous biking etc. life but instead got a thorough butt-kicking from the flu that had me spending a lot of time on the couch. Time to read & to think about what's next. And, here's what I'm going to do -- set some new goals, some of which I'll track here to help keep me accountable.

New goals

• Exercise first thing in the morning. I really need to establish this habit.
• Join an exercise class. I need and want to make new friends with women around my age who are active.
• Spend less time on line and more time out in the community. Less tweeting and reading blogs and more volunteering.
• Keep up goal of 50 to 80 miles a week biking.
• Learn something new that's creative.
  

So there it is, my evil plan for the year ahead.

~♥~

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this year's different

Hey [candy]! Don't come around here no more... (Tom Petty)

We're busy getting ready for our trip to Boston & NYC. Since we won't be home this Halloween, there's no reason to buy candy or pumpkins either. It's a bit strange, but overall it feels great! A sense of freedom, I guess.

Now that I'm on the precipice of reaching the original goal of this blog -- to be fit by my 50th birthday, it seems it may be time to wrap things up. Still thinking about what this means for this little ol' blog.

Thank you for all the times you left encouraging comments along the way as the weight came off half pound by half pound. And, for continuing to be interested and supportive once I met my goals. I hope my example has been helpful in some way. Yes, you can change your fitness level and reach your happy or ideal weight by eating healthy foods and by doing some exercise that you actually like. You don't have to eat perfectly and you don't have to be a prisoner chained to a treadmill. And, maybe even more important, once you reach your goal it is not hard at all to maintain. Really.

I did this and so can you. Do it your way & keep going.

~♥~

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pumpkin pancakes

Made pumpkin pancakes Sunday morning by combining two recipes. One was from Martha (who needs no last name) and the other from a healthy type recipe website. Martha's recipe was too fussy (and not too healthy) and the healthy one suggested adding artificial sweetener. So, here's my own kitchen-tested recipe for pumpkin pancakes:

• one egg
• one cup skim milk
• 3/4 cup all purpose white flour
• 3/4 whole wheat flour
• 1/2 cup cooked pumpkin (I used TJ's organic canned pumpkin)
• Two teaspoons baking powder
• pinch of salt
• Two tablespoons sugar
• 1/2 tsp cinnamon
• 1/2 tsp ginger
• pinch of nutmeg
• pinch of cloves
• chopped pecans
  

Was going to top off the pancakes with delicious maple syrup but some dolt (me) put it in the pantry, not the refrigerator so it was growing something. Instead, we poured a little local honey on top. Yum. Next time around, I'll add the amber, wildflower honey to the mix instead of sugar and will top the pancakes with the new maple syrup I need to pick up from TJ's. Yep, that's the plan.

~♥~

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In these shoes?

Kirsty MacColl would have turned 50 today if she had not been killed in a tragic accident several years ago. It's also my grandmother's birthday. She was an artist (painter), poet and full-of-life adventuress. I usually try to plant bulbs on her birthday but doesn't look like I'll get to it today. Thought about both of these saucy British women during my 30 mile ride on this gorgeous fall day.

~♥~

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this & that

Some Saturday morning reading for you, if you're so inclined...
Hey, did you know that "good" fat is turning into a super hero of good health? Ok, you probably do know all about good fat but here's two new articles anyway:

Nutrition: Lower Depression Risk Linked to Mediterranean Diet

“The membranes of our neurons are composed of fat, so the quality of fat that you are eating definitely has an influence on the quality of the neuron membranes, and the body’s synthesis of neurotransmitters is dependent on the vitamins you’re eating,” Dr. Martinez-Gonzalez added. “We think those with lowest adherence to the Mediterranean dietary plan have a deficiency of essential nutrients.”

The elements of the diet most closely linked to a lower risk of depression were fruits and nuts, legumes and a high ratio of monounsaturated to saturated fats, the study found.

Here's a link to the google book preview of The Mediterranean Diet.

"Good" dietary fats trim body fat in diabetic women

The study, published in the American Journal of Clinical Nutrition, included 35 obese women with an average age of 60. Each took either 8 grams of the safflower oil supplement or 8 grams of the CLA supplement every day for 16 weeks; after a one-month break, the women then switched to the other supplement.

Overall, Belury's team found, the women showed a small decline in BMI and shed a couple pounds of body fat while on CLA. There was no change in their blood sugar levels or muscle mass.

"Bad" fat enters political rough & tumble

Our question for today is whether it’s fair for a politician to point out that his opponent is fat.

This study makes a correlation between overall health and longevity with educational attainment but in reality is yet another study showing the impact of poverty on health:

Poor Education May Lead to Poor Health

A report issued in May by Williams's commission found that, compared with college graduates, adults who did not graduate from high school were 2.5 times as likely to be in less than very good health. High school graduates, it found, were nearly twice as likely as college graduates to be in less than very good health.

Make it a terrifically healthy weekend -- you deserve it!

~♥~

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time for tea

If you are cold, tea will warm you. If you are too heated, it will cool you.
If you are depressed, it will cheer you. If you are excited, it will calm you.
~ Gladstone, 1865

Since my mom is originally from England, I learned at a very young age that drinking tea is an essential part of life, almost like breathing. I love all forms of tea, hot or iced, herbal or Earl Grey. One of the truest indicators to determine if I am getting a cold or if I'm having allergies from hell, is if I'm craving hot tea in the morning, not coffee. When I'm sick I want and need tea -- coffee can take a hike.

The folks at POM Wonderful* asked a while back, if I'd like to try their POMx Tea. Considering how much I loved POM Wonderful pomegranate juice, I was excited to try their tea. I received a care package with a variety of the different teas. Some were "light" with only 35 calories per 8 oz. serving and regular teas at 70 calories per 8 oz. serving. There are two servings in a 16 oz. bottle.

The first one I tried ended up being my favorite: Pomegranate Peach Passion White Tea. It's very flavorful and refreshing. The passion flower flavor is blended carefully with the peach so that it's not overwhelming. I'm not the biggest fan of passion flower, but the way it's used in this tea compliments the peach flavor extremely well. I liked all the flavors, each and every one of them. The one I liked the least was the Pomegranate Lychee Green Tea. It was still very good but I'm not that fond of lychee flavor. But, it's not to say that flavor was overpowering. I still enjoyed the tea. If a flavor is listed such as blackberry or peach, you'll taste an authentic infused flavor. The overall taste of the teas is refreshing and light with complex, pleasing flavors.

I love this tea and am glad one of the local supermarkets (the closest one thankfully) carries a good selection. I like knowing that while I'm drinking a delicious tasting tea I'm also getting some beneficial antioxidants. Beautiful.

Note - Did you notice that both pomegranates & tea are Fall Superfoods?

* Thanks for the opportunity to try POMx teas.

~♥~

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Fall Food and Fitness

Change in the weather, change in the weather,
Somethin's happenin' here.
~ J. Fogerty

Fall took its time coming to the Sierra foothills this year, but there's no denying there's been a change of season lately. Days are shorter, mornings stay cool, longer, and there's snow on Sierra peaks. I wore a jacket on my last ride. It was a very lightweight jacket but still a wake up call that my usual biking attire (Keen sandals - which have created some interesting looking tan lines, shorts, sports bra & sleeveless shirt) is not going to cut it much longer. I need to figure out what to wear to continue biking in cooler weather.

This video from ABC's guest personal trainer on their morning show goes over some clothing tips and some exercises to do indoors if the weather prevents riding or running. I found it helpful.

Your Guide to Fall Fitness video

Say goodbye to fresh locally grown tomatoes, blueberries and corn and say hello to the Top Ten Superfoods for Fall. Pomegranates and pumpkins, oh my! Looks like I should probably learn to overcome my aversion to beets. Any suggestions?

~♥~

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this & that

Read some health tips today that I thought I'd pass along. Who knows, maybe this information will end up being of some use to somebody. First, since it's Breast Cancer Awareness Month (not Breast Awareness Month --oh, boy!) from Dr. Weil:

Six Warning Signs of Breast Cancer

1. A lump or thickening in or near the breast or in the underarm area
2. A change in the size or shape of the breast
3. Nipple discharge or tenderness
4. An inverted nipple
5. Ridges or pitting on the breast (resembling an orange peel)
6. A change in the look or feel of the breast, areola or nipple (such as temperature, swelling, redness or a scaly feel)

If you are experiencing any of these symptoms, see your doctor for a diagnosis and possible treatment. If you are over 40, talk to your doctor about mammograms.

I was diagnosed with hypothyroidism about 4 years ago. Before I was diagnosed, I noticed a difference in my overall energy level, weight gain (eight to ten pounds) despite a lot of exercise and eating well, seemed to be losing a lot more hair than usual when I washed it, and last but no way least, I felt a little down. Jillian Michaels was diagnosed with hypothyroidism when she was 30. She writes a lot about this condition, which is no big deal at all once it's detected. All it takes to find out if your thyroid needs some help is a simple blood test. Here are some indicators for hypothyroidism from Jillian:

Some Signs of Underactive Thyroid

Do you feel sluggish or have you started to pile on extra pounds that you can't blame on a poor diet or lack of exercise? These symptoms and others, including "brain fog," coarse hair and skin, depression, exhaustion, joint pains, constipation, and high blood pressure, may be signs that you have hypothyroidism, or low thyroid function, which can sap your energy and cause you to gain weight.

Jillian also provides information about things to do if you are found to have an underactive thyroid such as not eating these veggies raw (news to me!) -- broccoli, cauliflower, cabbage, and kale, and some supplements that support proper thyroid function: selenium, vitamin D, zinc, and fish oil.

As always, the best health tip is: listen to your body.

~♥~

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how much do books help?

Just read another great book review by Hanlie at Fertilehealthy. Started me thinking about the role books have played in my fitness journey. Seems the book that has had the most influence to this point, is a book I read seven years ago. The South Beach Diet by Dr. Arthur Agatston. While I don't agree with restricting fruits and vegetables (I've never seen anyone blame extra weigh on eating too many strawberries or grapes or bananas, have you?), I think Agatston's focus on reducing or eliminating saturated fats and increasing fiber are valuable guidelines to eating a healthier diet. When I decided to follow the South Beach diet plan, it was after reading his rationale. One thing this diet did was to assist in developing the habit of preparing the majority of our food from fresh whole foods.

Another book that was helpful believe it or not, was Skinny Bitch by Rory Freedman and Kim Barnouin. Mostly what I've gained from reading this book is to greatly reduce intake of animal fat (I don't eat red meat at all - only fish, chicken & turkey), and the addictiveness of cheese. When actively losing weight, I rarely used cheese -- an extreme change from my prior diet of utilizing most foods as cheese delivery tools. Now that I'm maintaining my weight, I like using fat free feta and the super good aged parmesan cheese. Occaisionally, I use reduced fat or nonfat cheddar on black bean tostados but nowhere close to the amounts I used to use.

Is there a book or are there books that have played a role in helping you to succeed in your weight loss, getting fit journey?

~♥~

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Living Strong

When my mom & dad gathered my younger twin sisters and I together and told us that Karen had leukemia, my first reaction was to run to the bathroom and vomit. I can't remember the exact date this happened -- the date of Karen's cancer-versary. Sometime in the spring. So, maybe it makes sense to adopt today since it's the day Lance Armstrong and Janell received their diagnosis. It's LiveStrong Day -- not I hate Cancer Day (although I would acknowledge that day too). It's a day to consider what it takes to live strong and live well while dealing with cancer in your life, i.e., Unity. Knowledge. Attitude. (see previous post)

One of the important aspects of Armstrong's movement to support and advocate for people living with cancer is that it also embraces the families and loved ones. You see, when someone you love is diagnosed with cancer, your life changes profoundly. From day one, the Lance Armstrong Foundation recognized this and has offered support and encouragement to family members/caregivers. The LAF has also included families and caregivers as full partners in its advocacy efforts.

Now, I want to step away from my story about Karen's cancer to give a shout out to two outstanding books that show how life changes when people you love are dealt the cancer card.

A Heart Breaking Work of Staggering Genius by Dave Eggers.

The Mercy Papers by Robin Romm

Someday, I'll list Janell's book. But for now, go check out her blog and read how she lives big & bold, and yes, strong, after experiencing both her husband's cancer and her own cancer journey. It's an amazing story: Thufferin' Thuccotash.

~♥~

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