walk in beauty

Native American Prayer...

Oh Great Spirit, whose voice I hear in the winds, Life to all the world, hear me. I come before you, one of your many children. I am small and weak. I need your strength and wisdom. Let me walk in beauty and make my eyes ever behold the red and purple sunset. Make my hands respect the things you have made, my ears sharp to hear your voice. Make me wise, so that I may know the things you have taught my people, the lesson you have hidden in every leaf and rock. I seek strength not to be superior to my brothers, but to be able to fight my greatest enemy – myself.

Make me ever ready to come to you with clean hands and straight eyes, so when life fades as a fading sunset, my Spirit may come to you without shame.
 ~ Sioux Chief Yellow Hawk

Wishing you all that is good in 2012.

~♥~

sometimes it's the little things

Here's the latest product I'm wild about...brace yourself. Lip balm. Had some gnarly dry lips after the oral surgery and nothing seemed to help. Until...Dr. Bronners lip balm.

I've also tried Whole Foods organic lip balm and it's equally good, maybe better. Either of these would make great stocking stuffers, especially for people who like to be outside during the winter months.

*mwah*

~♥~

merry holidays

Where do I start...well, I suppose an apology is in order. I'm sorry that I've neglected this blog for such a long time. Thanks to everyone for the birthday wishes and the advice on how to deal with the back sprain. I followed your advice, especially the gentle stretching. Next time something like this happens, I'll be sure to ice it right away.

I'm doing well. My weight has been holding steady at 135ish and I'm happy with this weight. Sure, I'd like to get down to where I was before at 128 but that's probably not realistic for me anymore.

Had what I dearly hope is the last oral surgery back on December 2nd. Recovery from this surgery has been a walk in the park compared to the previous one even though this one also included bone grafting (sinus lifts). So, after a bout of the holiday blues, I'm feeling great physically and emotionally. Looking forward to the new year as it brings an opportunity to set new goals.

I wish you all a very merry and joyous holiday season.

~♥~

birthday blues

Last year around this time, I overdid it on the elliptical machine at my daughter's gym and came home with bursitis in my right hip. This year, we spent some time at my sister's beach condo to celebrate my birthday. I went with my sister to a couple exercise classes. Something I did in the second one (gyro-something) has made my back very sore. How do you deal with a back strain? When should I get back to bicycling? Will walking help or hinder my back's healing?

~♥~

moment of zen

Taken near the end of my ride yesterday with my iPhone.

~♥~

what she said

"I’m more interested in my experience of life now, rather than how other people experience me – appearance-wise, at least. And an exhilarating, rich and full life experience is largely dependent on feeling strong and well."

 - Kim Brittingham, guest post at MizFit

~♥~

today's mission

Maybe Lance can rock the biking shorts, but I sure can't. The time has come, I must shop for a new pair of bike shorts. BTW - What's the deal with "low-rise" bike shorts for women? Gah!

~♥~

pokey progress

Returned from a quick overnight trip to the coast last night. This picture was taken at Bean Hollow Beach. Looking at my exercise stats from last month, I see my riding is starting to diminish while I'm picking up learning some pilates exercises. Saw the scale get down to 138 a few days ago but looks like it was a month of staying at 139, my new plateau. Plan to start doing some pilates at home this month in between classes and to ride at least my weight in miles. Would also like to walk at least 20 miles. Who knows, maybe I'll drop another half pound. Good thing I'm in no hurry as long as I'm going in the right direction.

Added: Patience is bitter, but it bears sweet fruit. - Turkish proverb (found over at Sheesh -- really fits where I am right now)

~♥~

a life lesson

So, I learned something the other day. See there, you're never too old to learn! Here it is: When you have a little bout of asthma during a ride, that is not the time to push yourself into your longest ride of the year. I did this and it was not good. Very wiped out afterward. Today's shorter ride with good breathing was really fun although it was pretty dang hot.

Think I'm going to name my bike Bella because she's awfully pretty.

~♥~

Quotable - Why I Don't Diet

"Diet companies convince women (and men, to a slightly lesser extent) that skinny means healthy, that weight loss is the key to happiness, and that being even slightly overweight is shameful. Healthy, beautiful humans come in all shapes and sizes, but the diet industry will never acknowledge that fact."
 - Why I Don't Diet, Sally McGraw

~♥~

freaking finally

After saying and writing numerous times that I was going to sign up for an exercise class, I finally did it. I signed up for six pilates classes and attended the first one this past Tuesday evening. It was very low key and the instructor was attentive. Two days later, I felt muscles around my upper rib cage I didn't know I had. I really liked it. Really, really. I think I'd get more out of the classes if I learned about beginning pilates exercises. Do you have a DVD to recommend?

Here are two giveaways I want to point out (not that I want competition, but hey, life's about sharing):

• MizFit is giving away an amazing customized workout T-shirt. 
• Ellen at Femagination is hosting a great book giveaway. Are you expecting? Do you know someone who is?

 Both giveaways end on Sept. 30th. Good luck!

~♥~

cycling humor

Source: New Yorker

~♥~

ah ha!

There’s a reason that you can learn from everything: you have basic wisdom, basic intelligence, and basic goodness. Therefore, if the environment is supportive and encourages you to be brave and to open your heart and mind, you’ll find yourself opening to the wisdom and compassion that’s inherently there. It’s like tapping into your source, tapping into what you already have. It’s the willingness to open your eyes, your heart, and your mind, to allow situations in your life to become your teacher.

~ Pema Chödrön

~♥~

Quotable

Life is like riding a bicycle. You don't fall off unless you plan to stop peddling.

 -- Claude Pepper

~♥~

in the high sierra

Love being on or near water.

We went kayaking yesterday. Not sure how many calories kayaking burns but it sure feels good to glide along in the warm sunshine.

~♥~

up at the lake

View of Mt. Tallac from Taylor Creek Visitor Center

Uncrowded & gorgeous bike path near Emerald Bay at Tahoe

Went to Tahoe yesterday with our hybrid bikes in tow. It's worth waiting until after Labor Day to go. No crowds & September is so beautiful with its greens and golds. We biked 21 miles.

~♥~

staying fit at any age

Hmmm, makes sense...

In your 30s -

• since sporadic workouts you may have relied upon in your 20s are losing their effectiveness, it's time to develop a regular routine to head off bone density loss and decreasing flexibility

In your 40s -

• ramp up cardio to fend off the insidious encroachment of belly fat

In your 50s -

• because you may burn approximately 150 to 200 calories fewer per day due to decreasing estrogen levels, slash 200 calories a day utilizing a high fiber, low fat approach
• add strength training to your exercise activities

Source: Health, Sept. 2011

~♥~

just for laughs

  "Laughter is the key to a better life."

~♥~

work those hips

~♥~

supplemental superstar

A thorough overview of the many attributes of the supplement astaxanthin. I haven't tried this yet but I'm seriously thinking about it. Yet, it does sound almost too good to be true.

 

~♥~

you're not crazy

Here's a nutshell answer from Dr. Oz to the question of why we* gain weight after reaching fifty or if not gaining weight, finding it harder, much harder to lose weight than it was in our 20s,30s, & 40s:

By age 50, you’re burning 200 fewer calories every day than you did at age 30. This is caused by estrogen loss that occurs during menopause. Unfortunately, your body turns to alternative sources, such as fat cells in the belly, which can produce estrogen. Fat cells grow bigger, resulting in an expanding waistline. ...Women in their 50s need to consume alternative sources of estrogen, like phyto-estrogens, such as flaxseed.

On this same topic is an excellent post about this very thing over at Cranky Fitness.

* Women, that is. Men can blame their expanding waistlines at any age on beer.

~♥~

summer daze are gone

Wrights Lake taken with iPhone kayak cam.

Summer days, summer nights are gone
Summer days and summer nights are gone
I know a place where there's still somethin' going on
[Bob Dylan, Summer Days]

Well, as much as I'm resistant to accept it, summer ended yesterday (I guess). This particular summer stands out for awesome weather which means there were many fantastic moments spent outside. This was also a summer in which I sported all kinds of bruises on my legs and arms from falls from my bikes. The giant bruise on my left outer thigh is still slightly discolored and tender. To add to the bruises and scrapes in various degrees of healing, I was stung on my bum by a wasp. Yep, my ass was on fire! I'd never been stung before so at first I didn't realize what it was. Then as the night wore on and the allergic reaction set in (felt like I'd sat down on a fire-hot hibachi), I was prompted to do a quick google image search on wasp stings. Bingo. 

 Despite the painful incidents, I'm going to remember the summer of '11 by the complete happiness I felt while kayaking one afternoon. Think I had a big smile on my face the entire time.

 Onward to fall and all things pumpkin.

~♥~

quotable

"All life is an experiment. The more experiments you make the better." 

- Ralph Waldo Emerson

~♥~

change is good

How do you like the new look around here? Sometimes, you just have to change things up and keep moving along. One thing I'm going to begin to do is feature products, things, food I have discovered* that I like. I still intend to keep this blog ad free but I've benefited from what others have shared on their blogs and feel it's only fair that I "give back."

The first thing out of the gate is this moisturizer with sunscreen. It lives up to the marketing promises: it makes my skin look and feel great. It smells wonderful too. I love to be outdoors so it makes sense to develop a habit of using sunscreen on my face, neck and chest. It's too bad I've arrived late to this party though as I already have some sun exposure damage. I'll give the SPF 30 version a try next time.

Have you tried this product or something similar?

* I discovered quite a few new (to me) skincare and cosmetics when I was prevented from working out while recovering from oral surgeries and bursitis in my right hip.

~♥~

choose your bad

[When I add peanut butter or almond butter to apple slices, I never feel deprived.]


~♥~

dignity is a metal bikini

Congrats to Carrie Fisher for strengthening her health by losing a lot of weight. Hopefully, her success will inspire other women over the age of 50 to make efforts to improve their health and fitness levels. But, for the love of god, please leave the metal bikini to our fond memories.

 

~♥~

Went for an end of the day walk. What a gorgeous day & evening in the Sierra foothills.

~♥~

the learning curve

I went mountain biking with my sister and her family last Friday. Great trail in the woods. It was fun until I fell on my arm -- not while doing an amazing trick, however. I was actually walking my bike in a semi-treacherous part and slipped! The left side of my body looks like it should belong to an active 10 yr old boy instead of a woman pushing 52. Bruises on my leg from the goofy tip overs on my road bike and now my left arm near my elbow has scabs and bruises.

~♥~

incidents & accidents

I took a little spill yesterday. It was the classic tip over incident many, most, all have at least once while getting used to clip-in cycling shoes. Feels like my bruises have bruises this morning. My only bike accident in almost 4,000 miles of cycling.

~♥~

riding on a bike with no name

I've been riding my new road bike and am starting to feel comfortable with the increased speed and the different riding posture. Went on my first ride the other day using cycling shoes that are clipped into the pedals. Guess I was expecting to really feel a difference in terms of speed and power up hills, but I really didn't. I did feel more "confined." Managed not to tip over though. A small victory!

My bike, she needs a name. Ideas?

A quick pic in front of the Williams Pond off the American River.

Update on the fitness weight loss: legs are starting to look more like they used to i.e., slimming down and muscle definition developing especially in the calves. But, I'm not losing any weight according to the scale and the fit of my jeans. I'm staying at 10 pounds more than I want to be.

~♥~

must be love

My new bike: Felt ZW5 2010

After reaching the 3,000 mile goal on my Trek hybrid, I decided that my passion for biking had been proven. It was now time to enter the world of road biking. Got a smokin good deal from a local, indie bike shop on this all carbon frame beauty because she's a 2010. Still getting used to her and riding with cheap temporary pedals. Bought biking shoes yesterday and ordered pedals. Onces the pedals arrive, I'm going to sign up for a session with the "fitting guru."

It feels great to be excited about riding again!

~♥~

made it to 3,000

Bykasandra and I have ridden 3,000 miles together! Thinking seriously about getting a road bike now. Any suggestions?

~♥~

make me want to holler

Since I've started exercising again the result has been weight gain. WTH?

On a positive note, feeling pretty good and the weather has gone from chilly and rainy to perfect. Yee-haw!

~♥~

a turtle start

Despite being ready to get back moving, I'm off to a turtle start. Oh well, this might be the best way after all. Didn't go for a ride but have been walking. Going to start tracking my activity/exercise month by month in the side bar*. It'll be interesting to see how it corresponds with any weight changes.

In other news, finally tried sauteed kale the other night. I liked it a lot. It was also good finely chopped and added to eggs for breakfast the next day. Since it's our Saturday and there doesn't seem to be any tornado sightings or quarter sized hail today, we're heading down the hill for a bike ride.

* Totally ripping off this idea from The Merry at Sheesh.

~♥~

I'm ready

Long time, no post. I finally got the all clear to resume physical activity a few days ago and believe me, I'm ready. While I might be psychologically ready, I've lost a lot of ground in terms of fitness. My weight has essentially stayed the same at ten pounds extra. I'm not going to be obsessive about the scale says: my focus is going to be on fitness. When I get back to my former fitness level, I'm sure I'll be happy with whatever the scale reads.

My biggest challenge is to re-establish exercise habits. We're going for a ride today.

~♥~

stay calm and carry on

This morning I went for my follow up appt for the second oral surgery. Was hoping to get the all clear to resume physical activity, specifically bike riding. But, no. Things are healing but not enough. Another follow up appt in two weeks. So, I will start doing more walking but biking will be restricted to short, very short rides. Until I get the all clear, I'll carry on with the brisk sitting.

Meanwhile, I'm becoming an expert on Chobani greek yogurt. Tried lemon yesterday. Yum.

~♥~

silver lining

Six days ago, I had a second round of extensive oral surgery. Recovery has been challenging with lots of pain and swelling. There is a silver lining though -- I've perfected (by my current needs) the chocolate protein smoothie.

Ingredients

• 1/2 cup unsweetened chocolate almond milk


• 1/2 cup nonfat strained plain greek yogurt


• 1/2 frozen banana


• one scoop chocolate whey protein powder


• 3-6 ice cubes


• splash of brewed coffee (I'm going to start freezing left over morning coffee in ice cube trays)

If you want to blend enough to share or have some left over for later in the day, increase the almond milk to one cup and use a whole banana. When I'm no longer recovering from oral surgery, I'll probably add a little peanut butter.

~♥~

love the skin you're in

Before I left for a trip to DC with my younger sister, I received a bottle of Eucerin's new Daily Skin Balance lotion to try as part of Eucerin's Skin First Movement. I didn't take it with me but I was ready and eager to give it a try once I got home and back into my routine.

Since making some changes in my life such as eating healthier and being more active in order to be fit and healthy as I enter my 50s, one result is that I've begun to show more skin. No, not in a look-at-me-in-my bikini way (not that there's anything wrong with that -- hello, Valerie Bertinelli), but in a wearing sleeveless tops and sundresses way. I've also exposed my body to the elements more than I used to while taking long bike rides. Bottom line is: it's important to take care of your skin as it is your body's natural protective defense against the elements. And, having smooth, healthy looking skin is essential to looking and feeling vibrant.

This is a great product. First, I really like its light, fresh scent. Its mosturization is long-lasting and it never feels sticky or greasy even when it's first applied. I like the body lotion so much, I'm going to purchase the hand creme.

You can learn more about this body lotion and Eucerin's Skin First movement by visiting the Facebook page. Might find some samples and coupons too.

~♥~

How to make the perfect vinaigrette

~♥~

wise words

"We tend to pursue happiness by trying to obtain things we lack. That's an iffy proposition, and it focuses all our attention on our own neediness. If we don't get what we want, we may end up feeling victimized, which predisposes us to anger and depression. Kindness and helpfulness, by contrast, generate positive circumstances from within. They give us a sense of efficacy we can't get from trying to control all the forces that impact our lives. Moreover, helping others tends to create one of the most powerful psychological conditions known to humankind: gratitude."

~ Martha Beck

[image source: here]

~♥~

ducks lined up at last

It has taken a long time, but I've finally gathered my health issue ducks in a row. The bursitis seems to have abated and the five PT visits have made great improvement to my right hip's comfort and range of motion. Puff tooth was extracted yesterday afternoon. I'm already beginning to feel better [although the cost of getting a dental implant is shocking!] And, I had a blood draw earlier this week to check my current thyroid hormone levels because I'm still certain that my current prescribed levoxyl is too low. I think it needs to be increased back to where it was six months ago. We'll see...hmmm, actually those results should be back. Better go call the doc's office.

Feel so ready for spring this year. How about you?

~♥~

a new old fad diet

Apparently, there's a lose-a-pound-a-day-diet people are willing to spend a lot of money for while jeopardizing their health. It sounds like medically supervised anorexia to me.

The regimen combines daily injections with a near-starvation diet, and patients, mostly women, are often enticed by promises that they can lose about a pound a day without feeling hungry. Perhaps even more seductively, they are frequently told that the hCG will prompt their bodies to carry away and metabolize fat that has been stored where they least want it — in their upper arms, bellies and thighs.

~♥~

Is physical therapy supposed to hurt?

The journey down the health status rabbit hole continues. I've gone to physical therapy twice now to address the pain in my right hip. The first was an evaluation. Some of the stuff the PT did hurt a bit at the time and I was sore the next day. This last visit was extremely painful and I was very sore for two days after. Is this normal? I'd like to feel that I'm making progress to be able to walk for exercise again but worry that this is causing more damage.

I'm going again later today. This time I'm telling her to take it easy.

~♥~

status - mojo slowly returning

It's a new dawn
It's a new day
It's a new life
For me
And I'm feeling good

~ Nina Simone

My insurance has approved more physical therapy visits! Yaay! I can sense a future with walks and hikes. The $14 dry cut, bad idea, even worse results haircut is history. After a cut & color, it feels like I'm slowly getting my mojo back.

~♥~

the true story of the $14 haircut

I'm growing out a bad haircut so that means either I spend extra time styling it in an attempt to make it look semi-decent (it never achieves decent no matter how much time is taken or the number and variety of styling appliances & products) or it's ponytail time. Just one more thing in the-not-living-my-best-life-right-at-the-moment phase I appear to be stuck in (mourning the loss of my MIL, puff tooth, bum right hip, the tragic lack of bike riding).

So, why did this happen? Well, it was one of those moments of bad judgement. I was in a conversation with a stranger (happens all the time) at the market and I noticed that I liked her hair style. Asked where she gets it cut and she told me the story of going to the cheap new place and asking for a "dry haircut." And, it was only $14! Yep, I followed her words and now have regrets. At least it wasn't a tattoo.

~♥~

Brrr & Grrr

The good news: I do not have a stress fracture in my right hip or upper right femur. Yaay! No crutches for me. However, I do have bursitis. That kinda sucks. It does seem to be decreasing though so the PT has advised that bike riding is okay now. Still no weight-bearing exercise like walking or hiking.

I haven't riden my bike since Thanksgiving Day. Really. I'm going crazy too.  Excited that I can get back to riding without hurting my hip, but sadly, it's been freaky cold here lately. Not bike riding conditions by a long shot.

In the meanwhile, as I wait for the weather we should be having, I've started a new blog: Sassy Banana. Come by and check us out. If you have that "sassy something" and would like to join the bunch, let me know.

~♥~

Quotable - snuck up on me

"I didn't decide to become anorexic. It snuck up on me disguised as a healthy diet, a professional attitude....

I finally understood that by being on a perpetual diet, I had practiced a "disordered" form of eating my whole life. I restricted when I was hungry and in need of nutrition and binged when I was so grotesquely full I couldn't be comfortable in any position but laying down. Diets that tell people what to eat or when to eat are the practices in between....Obsessing about what and when to eat is not normal, natural, and orderly. Thinking about food to the point of obsession and ignoring your body's signals is a disorder."

~ Portia de Rossi from her memoir Unbearable Lightness

~♥~

stuffed peppers

News flash - I made dinner the other night using a new recipe! As usual it was a simple dish. It turned out pretty well, although I think the flavoring could be amped up. Do you have a favorite recipe for stuffed peppers?

Here's a link to the clean eating recipe I used. The only change I made was to add brown rice to the stuffing mixture. Will use fresh garlic in the saute next time and will parboil the peppers before baking them.

* This is not a photo of what I served but it's pretty, no?

~♥~

Quotable - debating calories

"And now we live in a world in which the calorie is not a measurement of heat or energy, but of willpower and integrity. We are told implicitly and explicitly that calories equal poison and we should limit them at every opportunity. A quick stroll through the grocery store turns up low-cal versions of nearly everything, from mashed potatoes to oatmeal to dressing to cookies. What happened to eating food in it’s natural form, including all of the energy it was intended to offer? (and all of the taste it was intended to have?"

~ Ashley Solomon, The Great Calorie Debate

~♥~

doctor, doctor, tell me the news

Seeing the nurse practitioner today to follow up on the xrays I had taken last week to determine if I have a stress fracture or if it's osteoarthritis in my right hip.

I'm going to ask her about increasing my thyroid med back to where it was a year ago. Since it's been lowered, I've been gaining weight at the rate I was losing it before. Frustrating. It was lowered in response to a routine dexa showing I had osteopenia. Sometimes it feels as if I've gone down some weird health rabbit hole. Would love to press reset and be back where I was 18 months ago.

~♥~

Do you think I'm fat?

National Eating Disorders Awareness Week

It's Time to Walk, Talk, Tweet, Post, and Blog About it!

~♥~

it's time to talk about it

I started reading Portia de Rossi's new memoir today. So far, my impression is that she is putting it all out there perhaps to further her own healing/recovery and to help others who are struggling with self-acceptance; whether it is their body image and relationship with food or their sexual identity. Or both.

Turns out it's also National Eating Disorders Awareness Week. This year's campaign asks us all to do one thing. Here's my one thing: reading this book and encouraging everyone who happens by to help get the word out about the importance of understanding eating disorders.

Will you join me by posting something about National Eating Disorders Awareness Week on your blog?

~♥~

life's inevitable difficulties

The more you think about your own self, the more self-centred you are, the more trouble even small problems can create in your mind. The stronger your sense of ‘I’, the narrower the scope of your thinking becomes; then even small obstacles become unbearable. On the other hand, if you concern yourself mainly with others, the broader your thinking becomes, and life’s inevitable difficulties disturb you less.

~ Dali Lama

~♥~

it had to be you

“You can explore the universe looking for somebody who is more deserving of your love and affection than you are yourself,
and you will not find that person anywhere.”

Happy Valentine's Day: it had to be YOU

~♥~

V-Day

www.nataliedee.com

~♥~

a cheesy surprise

Turns out eating certain hard cheeses such as gouda, edam, emmenthal and Jarlsburg, can lower the risk of developing cancer.

"...these cheeses contain a form of vitamin K called vitamin K2 (the scientific name is menaquinone) that is both antiangiogenic (blood vessel-inhibiting) and also kills cancer cells directly. The studies indicate that eating as few as 2 slices of these hard cheeses a day can lower your overall risk for cancer, including lung cancer and prostate cancer."

~♥~