wish upon a setting sun

Thanksgiving sunset at Avila Beach.

The visit to spend Thanksgiving with my younger twin sisters and their families was great. We even managed to fit in a twelve mile ride on Thanksgiving Day.

~♥~

Happy Thanksgiving

~♥~

back on track

It seems my weight may be drifting down toward the goal weight range ever so slowly. This is with a lot of effort on my part. So, I've been thinking, maybe I shouldn't be so number-on-the-scale focused. I'm doing what I can to address metabolic issues and really, it is what it is. I could focus more on fitness goals and the overall goal of feeling good. Does it really matter if I'm wearing a size 6 pair of jeans or an 8?

I'm feeling pretty good these days and appreciate that I'm able to walk briskly for 6 miles and ride my bike for 30. Maybe it's time to add some yoga to the mix.

~♥~

something fine

Yesterday, while out and about, we drove by the local farm that specializes in mandarin oranges. Noticed a simple sign "mardarins." It's time! These little oranges are so delicious. One of my favorite things in life.

"And I just had a taste of something fine..."
Jackson Browne

~♥~

Friday fast ones

• bike ride today (it's been a while) - note: ride didn't happen 6 mi walk instead
• blood pressure is holding steady in the good range (so happy about this)
• looking for a kick ass pumpkin cookie or muffin recipe
• in search of better socks for walking
• feeling happy & appreciative of the gorgeous fall here in the Sierra foothills :)

~♥~

not complaining

Noticed it has been a while since I wrote a non gripey post so here we are...I feel good today. The lab visit went well and best of all, it's done. Saw this leaf arrangement on bedroom deck yesterday and was reminded yet again of Mother Nature's amazing seasonal decorating abilities. It's still pretty overcast and chilly but I'm going to bundle up and walk five miles.

This had me laughing: Signs it's going to be one of those days by Jack Sh*t

BTW - If you're a Jon Hamm fan, he's on Conan's show tonight.

~♥~

d'oh

Went to the lab for a blood draw today and was told that for one of the tests, the blood needed to be drawn between 7 - 9 am. It was eleven and I'd been fasting since 8 pm. Then I was told that I didn't need to fast for any of these tests. So, who's playing with me here -- the doc or the lab guy? Oh well, tomorrow morning it is. It's not as if the fasting is hurting anything.

On a more positive note, I weighed myself again this morning and was down two pounds. WTH?

Going to make the ol' favorite fall recipe from the Moosewood book. The spaghetti squash casserole. Sometimes the texture is a little strange but it makes really great leftovers. Do you have a favorite squash recipe?

~♥~

what it is

Howdy, folks. It's weigh in Monday. And, what did I find this morning...? Why it's a two pound gain. Thank goddess I'm working out, decreasing alcohol, drinking more water and exercising just about every day or who knows how much weight I would have gained. Yep, suspect I'm in the midst of a metabolic meltdown. Fun times.

~♥~

less is more

Ten Ways to Good Health

Less alcohol, more tea.
Less meat, more vegetable.
Less salt, more vinegar.
Less sugar, more fruit.
Less eating, more chewing.
Less words, more action.
Less greed, more giving.
Less worry, more sleep.
Less driving, more walking.
Less anger, more laughter.

~♥~

random health tip



I like to take one at bedtime.
Seems to be helping with sleeping and blood pressure.

~♥~



pass the popcorn

~♥~

Dean Ornish

I'm enjoying learning about Dr. Dean Ornish's ideas on health/wellness. So far, I haven't found anything with which I disagree or question.

~♥~

droopy

It's Monday so this morning's weigh in results are duly noted. I'm down a few ounces. Mind you, this is a week where I exercised quite a bit and also fasted for a colonoscopy. It's also the week I've been on a lower dose of thyroid medication. Don't think it's working out for me. But, how long do I give it? I feel droopy this morning.

~♥~

gratitude

Nothing like a bout of misery to wake you up to how sweet life is whether or not the scale is playing sadistic tricks. Turns out I had some problems tolerating the colonoscopy prep and procedure. I'll spare the details.

Today's a new day and I feel so grateful for the great results from the screening and that I seem to be back to normal (as close as I get to normal anyway!). I've joined health month and am jazzed about November's challenge. Woot!

[Exercise: 3 miles on treadmill]

~♥~

punked by the scale!

Today, after a 30 mile ride yesterday, the scale was up 1.5 pounds.

OK, I need to calm down. Breathe... Going to eat some greek yogurt with berries and go for a walk. I start colonoscopy prep in a couple hours. If I somehow manage to gain weight through this prep, I may just give up.

Exercise: 3.8 miles trail

~♥~

moving in the right direction

The scale is slowly moving down in the right direction. This morning I'm down exactly one pound. Think I'll continue with what I did the first time around and count Monday morning weigh ins as my official progress data.

Walked almost 4 miles yesterday. And since the colonoscopy debacle starts tomorrow, I'm heading out for a long bike ride in a few minutes. The weather's good and J's riding with me.

~♥~

adaptations

A couple months ago, I received a diagnosis of osteopenia. I thought it wasn't much of a concern but my PA was all kinds of concerned about it. She talked at length about how I should start buying bones and boiling them to make soups. I was appalled. Not having a poker face, she eventually picked up on this. So, her next thing was to lower my levoxal prescription as there is a relationship between thyroid function and bone growth. She said if it makes you feel bad, well, we'll go another route. I wasn't really sold on this because I wasn't ever sold on the idea that osteopenia is a big deal. And, I'm not a big fan of trying something and waiting to see if it makes me feel bad.

Anyhoo, I just now (this morning!) started the lower dose. We'll see. I'm going to start reading Jillian's book about metabolism for tips to boost my sluggish thyroid through diet to compensate for the reduced levoxal.

Something else on the horizon, a colonoscopy this Friday. Jealous?

In other news, I've been biking a nearby trail instead of the American River Parkway Trail. The local trail is a short segment which means I go back and forth to make some miles. It also has some inclines including one that is about a mile long. It seems like riding 10 - 15 miles on this trail is working different muscles in my legs than the usual 25 - 30 miles on the ARBT.

Sometimes you just have to shake things up a bit I guess.

~♥~

getting serious

Trying to get serious about shedding these 10 pounds that have crept back on. But, what do we make of the wonderful low fat dinner last night of ahi tuna on sauteed lightly in olive oil shredded green cabbage with a smallish serving of string peas followed by (during the viewing of the Mad Men finale) chocolate, TJ's lite kettle corn and two Manhattans?

Don't let that throw you off...Lee's getting serious. I rode 10 miles yesterday. In. The. Rain. And another 15 this afternoon.

~♥~

yes, no, not so much

I added music to the ol' blog. What do you think? Should I leave it or lose it?

~♥~

inertia is not an option

My weight has crept up a bit out of my goal range. Seems like it can stay there without too much effort on my part (occaisional bike rides & pretty good eating). I would have settled for this a while ago. But, the memory of my skinny jeans is too fresh and I'm not ready to give them up. I believe I can get down to where I was a year ago if I rededicate myself. So, it's back to what I know works: clean eating and exercise of some sort just about every day -- and more bike rides.

~♥~

it's a beautiful day

A couple photos from my last two bike rides...love October.

American River Parkway

El Dorado Trail

~♥~

happy

I feel good. And I'm going for a bike ride. That is all.

~♥~

bright side

Some things in life are bad
They can really make you mad
Other things just make you swear and curse.
When you're chewing on life's gristle
Don't grumble, give a whistle
And this'll help things turn out for the best...
~ Monty Python, Always Look on the Bright Side of Life

I had to have a root canal redone. This tooth is turning out to be very high maintenance as it has been a pain (literally) off and on for years. Does look like I'm going to get to keep it though so I'm happy about that. It's been pretty sore this past week but there has been one positive aspect -- it's made me stop and really think about what I'm going to eat. Yesterday, it was yogurt city. If I eat anything more solid than yogurt, it's very gingerly. This is a good thing because I've become much more conscious with my eating.

Heading out to meet up with my man in Reno. Yee-haw.

~♥~

simplify

During these past several months, I've been discovering the joys of freecycle. It's been interesting to see another side of our community -- to learn what things/objects people are seeking and what they'd like to pass on. Funny what you hold on to just because you imagine you or someone you know might need it in the future. It feels great to give away things that have been collecting dust in the garage to people who have a real use for it right now.
There's one aspect of my decluttering that is kinda weird. It's the jeans I've been keeping. When we moved here seven years ago, apparently some ancient jeans made the move. I don't even care what size they are because they are most likely "mom jeans" to the extreme. Basically, I'm too embarrassed to offer them on freecycle (offer: hideous jeans). They are going to a parking lot-type donations receptacle anonymously. Maybe the denim can be put to good use somehow, somewhere.
Along those lines, I've been mailing books all over the country. Why do I need to keep every book I read or might read someday? I don't. It's more fun to share them with others who would like to read them.
Added: Crabby's back at Cranky Fitness!

~♥~

we're back

Went for a ride yesterday. It's been three long weeks since Bykasandra & I have hit the trail. That's way too long a time. Thankfully, it was a great ride...felt very strong and energetic. When I hit the 2,000 miles mark, I rewarded myself with riding gloves and better quality biking shorts. The gloves have really reduced the amount of sun exposure on my hands and the shorts have made all the difference.

If I can get back into the groove, I'll be hitting the 3,000 mark fairly soon. A tune up for Byka will definitely be in order.

~♥~

But I would ride 2,000 miles!

We did it! Bykasandra & I reached the 2,000 mile mark this afternoon.
Ya-hoo!

Note: you all left such great comments but somehow I did something weird backstage & lost them all. Oh well, I remember how reading them made me feel.
I'm very grateful...

~♥~

sadly, yes

~♥~

rise & shine

~♥~

Quotable - pure joy

Cycling. I loved it as a child and I love it even more as an adult. By my late thirties, pursuing an academic career, I was getting out of shape and knew I had to start exercising. So I asked myself what was the physical activity I liked most as a kid. I was a visiting professor at Harvard's Kennedy School and I went over to a great bike shop, Belmont Wheelworks and bought a road bike. I lost 40 pounds in a couple of months, because I was having so much fun. Cycling still gives me the same feeling of pure joy I had as a boy. It's pure happiness.

~ Robert Florida, interview with Gretchen Rubin

I'm getting close to reaching a milestone with my cycling.

~♥~

marvelous magnesium

Though I'm prone to wishful thinking when it comes to vitamin supplements, the more I read about magnesium, the more I'm convinced of its value in being fit and healthy. Having a normal amount of magnesium in your body is tied to just about everything that one would consider important.

• blood pressure


• bone health


• heart function


• balanced mood


• energy levels


• insulin


• metabolism


• muscle function

After I started bicycling around this time last year, I had a terrible bout of leg cramping during the night and first thing in the morning. Since I've been taking a magnesium supplement, this has not been a problem at all. Another thing I've noticed is that my recovery from pulling weeds and the other movements associated with yard work, is much better. I used to have such sore legs after doing what amounted to lots of squats. I'm wondering if the combination of doubling my Vit D (per Dr.) and taking magnesium will also lower my blood pressure which is on the border of being "a problem."

Here's a list of sources of info about magnesium so you can read for yourself about all its benefits:

National Institute of Health

Dr. Weil

The Thyroid Disease Blog

Do you take a magnesium supplement?

~♥~

sunshine market

Flowers for sale at Kilauea Farmers Market

We're in Kauai celebrating our anniversary. Here, farmers markets are very popular. It's always interesting to see the different food offered for sale when you're away from home. We bought a tiny (yes, cute) pineapple, apple bananas, green beans, papaya and purple sweet potatoes. Everything has been delicious!

~♥~

health is more than weight

An interesting study suggests that women in their fifties can maintain their weight with seven hours of moderate exercise a week, less time if the exercise is more vigorous. I don't think this means it's a good idea to be a weekend warrior by going on epic walks or bike rides on a Saturady or Sunday and calling it good. It seems this study's finding is more about getting moderate exercise for about an hour a day.

One major drawback in this research is that diet was not taken into account. Also, exercise plays a role in mood elevation so maybe women who exercise an hour a day don't do as much emotional eating to counter feelings of stress or loneliness. They could also be less likely to be taking anti-anxiety or anti-depression medication which can lead to weight gain.

Source: How Much Exercise Will Prevent Weight Gain?

~♥~

I love my bike

But, if you've been reading this blog, you already know this. For my husband's birthday, he got a new bike. It's just like my bike only for boys and this year's model. We went for our first ride yesterday. I am going to have a hard time keeping up with him now that he has the new bike. We rode for 22 miles.

Here's what I love about riding my bike:

• it gets me outdoors where I can see wildlife (snakes even!) and listen to the birds sing
• it gets my blood pumping and that elevates my mood while making my legs stronger
• I listen to music -- really listen

All three of these things feed my soul.

~♥~

Mmm, mmm good!

Have I got a recipe for you. It's from Clean Eating:

Buttermilk Pancakes (with blueberries)

Ingredients

1 1/2 cups whole-wheat flour
3/4 cup organic Sucanat (couldn't find this so used something similar)
1 1/4 tsp baking powder
1/2 tsp baking soda
1 1/2 tsp sea salt
1 1/2 cups low-fat buttermilk
1 egg, lightly beaten
1 egg white
1 tbsp low-fat sour cream
Olive oil cooking spray
Pure maple syrup

Instructions

One: In a large bowl, combine flour, Sucanat, baking powder, baking soda and salt.

Two: In a separate bowl, stir together buttermilk, eggs and sour cream with a whisk; add to flour mixture, stirring just until moist. (fold in blueberries)

Three: Heat a large skillet over medium heat. Mist skillet with cooking spray and heat until melted. Pour 1/4 cup batter into skillet for each pancake and cook for 2 minutes or until tops are covered with bubbles and edges appear cooked. Carefully turn pancakes over and cook for 2 more minutes or until bottoms are lightly browned. Repeat with remaining batter, re-misting skillet with cooking spray between batches. Serve immediately with syrup.

I added organic blueberries. Since there was only the two of us, I refrigerated the leftover pancakes. The leftover pancakes are good without any syrup -- just wrap a pancake in a paper towel and nuke for about 24 seconds. I think if you add blueberries, you can reduce the amount of Sucanat a bit too.

Loved these pancakes!

~♥~

time to declutter

The only way to keep your health is to eat what you don't want, drink what you don't like,
and do what you'd rather not. -- Mark Twain

We've had ten gray, rainy days in a row here in northern California. Not conducive for cycling, especially for us fair weather bikers. It is, however, great weather for indoor projects. We're about to launch the declutter and organize the home office project. This is something I'd rather not do, but hey, it's just another aspect of a fit life, right?

Check out the decluttering Karen has been doing at fitcetera. Inspiring!

Since the sun has not been around much. It's been more important than ever to keep up with vitamin D intake from supplements. Are you taking your vitamin D? Have you had your vitamin D levels tested? Nudge, nudge.

More on the almighty D from Dr. Weil:

Don't be concerned that 2,000 IU will give you too much. With exposure to sunlight in the summer, the body can generate between 10,000 IU and 20,000 IU of vitamin D per hour with no ill effects. In addition, no adverse effects have been seen with supplemental vitamin D intakes up to 10,000 IU daily.

back in the saddle

We finally went for a bike ride yesterday on the American River trail. Spotted this bird nesting box that had been given some extra flair. You can't tell from this photo but the green heart is glittery. A nice touch.

I recovered the daily mile widget that was somehow lost when I changed the blog template. We rode 16 miles and it felt great to be back riding and listening to tunes on the iPod.

~♥~

me and my big ideas

So, there I was in October feeling pretty dang good about having banished Halloween candy from our house, but along comes December. I come up with the idea to perfect a recipe for melt-in-your-mouth chocolate chip shortbread cookies. Such a stellar idea to see what kind of chocolate chips were best to use. Would that be semi-sweet chips, or maybe the large milk chocolate ones? I know, mini chocolate chips! Had to try them all. And, I can't lie, they were all good. On the plus side (in more ways than one), I did come up with a damn good cookie. On the freaky side, the cookies melted in my mouth all right but then transformed into extra weight in an almost X Files kind of way. I went from 128 to 133. That's five pounds. Do you know how long it takes for me to lose five pounds?

I'm happy to report that I've managed to lose a pound. Sure, I'm in my goal weight range but having been in the 120s so long, that's what feels right to me now. So it's hello! eggbeaters, FAGE nonfat Greek yogurt, and steamed broccoli & adios cookies, scones, fudge and sourdough baguettes.

Maybe I'll lay off the bright ideas for awhile, too.

~♥~

a series of unfortunate detours

Well, it all started with a trip to Boston & New York City, followed by a week of the H1N1 flu and then the holidays ensued. It was quite the detour!

Guess what? When you bake and eat chocolate chip shortbread cookies and all kinds of other stuff and don't exercise, the pounds you've previously managed to burn off come right back. They pitch tents on your thighs & belly. The bastards.

Unfortunately, I'm in a place where I need to take heed of Jillian's advice about How to Get Back on Track. This is encouraging:

The New You knows how to deal with setbacks and get back on the wagon. And after all, there are no mistakes, just learning experiences. Weight loss is a process — it takes time. You will encounter small failures — everyone does — but every pound you gain can be lost.

Hear that, fat? Better start packing up camp.

~♥~